Day 2 kicked my ass again. 7 rounds of 5x squat thrusters and 3 pullups. It seems manageable, but by my 4th round I was done for. Reflecting back, I think what is going to help me the most so I can get the most out of the workout is proper technique. No matter how tired I am, I have to pay attention to the small details to make sure I get the proper technique down. In the long run, this will improve my strength, time, and overall power generated from the workout. So for squat thrusters, I need to really focus on keeping my elbows up, back straight and locked and really driving back up and thrusting the bar over my head. I think I have the squat part down. I know I get good depth in my squat because I can really feel my muscles by my glutes working. They’re very sore today, along with pretty much all the muscles in my body. I only did 175lbs. Standar for men is 195lbs. 175lbs felt light, but by the 4th round, I was really feeling it. I think one thing I really need to look at and maybe work on is exploding with the hips up. At crossfit, I’ve noticed everyone talking about the power and strength of the hips… I really need to utilize its power.
For the pull-ups, the first 2 sets where okay, after that they were killing me. I tried to pull up, but my muscles aren’t there yet. One motivation for losing weight is so I don’t have so much weight to pull-up. Watching Jose do his rounds as I transitioned my sets, I saw him flying with the pull-ups, utilizing the kippling (sp?) technique. I need to learn the basic movement so I can actually improve my time and still do the pullups.
Diet was pretty good for the day.
Breakfast: Milk, 3 blocks of mixed fruit (apple, pineapple, and grapes) , string cheese, 12 almonds, and a zone bar. I was on the train, and my food choices were limited.
Lunch: Deli slices, 2 blocks avacado, 2 blocks almonds, an apple and a slice of toast.
Dinner: 4 blocks salmon, 4 blocks salad with sliced tomatoes and light balsamic vinagarette, and 12 almonds.
I notice that I stick to only almonds as my source of fats. I probably need to switch it up and find something else that I like.
Recap:
*Learn kipp pull-ups
* Need to utilize more hips in my movements
* Focus on technique with lifts – speed and time will come gradually
May 12, 2009 at 4:30 pm |
good analysis on the squat thrusters – getting the technique down is definintely key. Just a note – everyone did 95lb thrusters – and you did 75lb thrusters. doing 195 or even 175 is a TON of weight to be doing a rep scheme like that.
It’s also a ‘kipping’ pull-up, which, coincidentally, recruits and uses power generated in your hips
what was in your 4 block salad? That has the potential to be a HUGE salad, unless you’re subbing in something for leafy stuff… I have a hard time getting in a salad with 2 blocks of lettuce or spinach – I typically have to supplement the rest of the carbs with fruit…
May 12, 2009 at 4:47 pm |
Yea i hear you, in the salad I usually throw in tomatoes and mix in strawberries and toss it up. Its good stuff
May 13, 2009 at 5:27 am |
check my blog: 100m times are up… yeyeaaaa