Nutrition, Diet, and Exercise: Notes, Goals, and Resources (these people just keep talking about crossfit)

[JayKay PE]

More daily journaling by jaykay.  We did tempo back squats yesterday.  2 down.  2 at the bottom.  Then straight up/back down with no rest.  5x5 every 90sec.  I only got to 60+bar yesterday for my lift.  I had to share a rack with another girl, who is usually on top of things/helps rack weight and adjust stuff, but yesterday she just succccccked.  I let her go first and she is super weak on the back squat and it took her forever to squat/do the rep, which I wouldn't have minded at much, but the trainer was watching/giving her a lot of personal attention because she hasn't done back squat.  And she took that as an opportunity to ask him a bunch of questions/not focus on doing the actual squats.  So she'd do like 2 and he'd come over and adjust something, and she's ask him something else, and I'm like...you need to finish, we only have 20seconds left in this round and I still need to do my set.

I think next time I'm going to squat with Lindsey.  She's usually a higher weight than me, but she's super on top  of switching weights/etc. with me when I've worked with her in the past.  Just a little disappointed that I didn't get to do as much work/focus on going higher in weight than I wanted.

Also we did many burpees last night.  Not as much as the XF people prob do, but we had 3 rounds of 15 KB swing, 8-12 burpees, and 12 squat jump, one of each category EMOM.  I foolishly did 12 burpees, because that's what the trainer said to do, but then the next minute I died doing squat jumps.  I was also light on the KB swing, I grabbed a yellow, and I felt like I was getting corrected all the time while swinging because my form was just collapsing.  *sigh*  Getting fit it hard.

 

[Road Guy]

I think you either make friends at the squat rack or find the people you stay away from at the beginning of class so you dont get stuck with them again!

 

[Road Guy]

So I ordered a bar and some plates we can do some stuff at home - there are a lot of barbell type workouts I could do mostly from the house on days I have work getting in the way of my gym time or when the locally elected morons close them down again - but I am not planning to get a squat rack, I coud make room for it but I think if I can get around 95# worth of weight that would allow me to do most of the workouts ( Power Cleans, Push Press, jerk, front squats, etc) - even if I am a tad lighter on some movements.

If I have some access to the gym I dont see where I am going to need the squat rack? (not that it wouldnt be nice)

Ive got a decent pull up bar that I can do anything you would use a bar for ( even muscle ups if I could do them)

 

[csb]

Also we did many burpees last night.  Not as much as the XF people prob do, but we had 3 rounds of 15 KB swing, 8-12 burpees, and 12 squat jump, one of each category EMOM.  I foolishly did 12 burpees, because that's what the trainer said to do, but then the next minute I died doing squat jumps.  I was also light on the KB swing, I grabbed a yellow, and I felt like I was getting corrected all the time while swinging because my form was just collapsing.  *sigh*  Getting fit it hard.

(whispers) You are a XFer, but at an oly gym. 

We definitely partner up based on height and/or weight lifted and I find that each person helps load/unload so that everyone is getting the same rest. Mostly I make sure to go to the emptier class if we're going to be on the rig or I avoid eye contact with other people when it's partner matching time. 

 

[JayKay PE]

I think you either make friends at the squat rack or find the people you stay away from at the beginning of class so you dont get stuck with them again!

The funny thing is, she was totally fine the last couple of times we had to share, so I have no idea what was going on.  I'll chalk it up to a minor incident and try to stick with the other girl from then on if possible.  It was just a little irritating because she'd take like 60sec to finish her round and I'd have to rush to get mine all done in the remaining time (and when each 'round' takes 4sec minimum...yeah).  I got to rest, but still.  It was just irritating.

@csb, i'll never be as cool as you and RG.  Not a real XFer.  Just jaykay trying her best.

 

[csb]

Your EMOM is still roughly the same, just with a time offset. However, I get it because those things drive me nuts. 

Um, do you need to see pictures of me doing scaled burpees? Would that help?

 

[JayKay PE]

Your EMOM is still roughly the same, just with a time offset. However, I get it because those things drive me nuts. 

Um, do you need to see pictures of me doing scaled burpees? Would that help?

Yesssssssss.  You understand my need to have my work completed around the same time as everyone else.

As for scaled burpees...I did flopping fish jaykay burpees yesterday.  I wanted to die.  I don't get dizzy, but I get super out of breath/I almost forget to breath when I do them.  It's like if I slow down I'll stop, so I force myself to keep going.

 

[Tiger15]

I really want one of these, but I have no where to put it...

 

[csb]

In the guest bedroom? 

 

[Road Guy]

thats the one i would get if I was to get one, but other than a heavy squat what are you really going to be able to do?

I was thinking it would help your power clean if you always had to power clean your front squat  

 

[akwooly]

bench, pullups, dip bar attachment, pulley attachments for lat pull downs, press downs.

 

[akwooly]

I have been lazy and slacking.  Feels like i am starting over after taking eight months off from training.  any training i have done has been sporadic, hard to make gainz when you go hard for a week then take two weeks off.   Back to linear progression and progressive overloading.

 

[Road Guy]

bench, pullups, dip bar attachment, pulley attachments for lat pull downs, press downs.

Ive got a pretty sweet pull up bar (mounted in the garage ceiling) and I have rings so I can do ring dips - I can pass on the bench - takes up too much space - just have to get by with floor press  - could use a KB though

Rogue must have cranked up pretty strong, the two local places here, Rep Fitness and Rage Fitness are about a month out on stuff..

Denver is shutting down gyms in the City Limits tomorrow ( even though there isnt any real data behind it) so sadly I imagine a lot of shit going to be forsale as I dont think small gyms are going to be able to take another shutdown.

So if there is no choice to go to the gym - then the heavy squat option would be nice to have- 

 

[akwooly]

I tore my pec doing ring dips...

 

[akwooly]

spoken like a true crossfitter "I can pass on the bench"

 

[Road Guy]

You probably had a 45 plate tied to you when you were doing the ring dips!

The bench is really only useful if your are an offensive or defensive lineman - but I just dont have the space for another thing to lay around the garage and collect stuff - If I was just going to Bench, Squat and Curl I could go over to Chatts Planet Fitness Gym for $10/ month

 

[akwooly]

you should totally try to crossfit at the globo gym and see how long it takes to get kicked out!

 

[Road Guy]

It’s on my to do list but all the globo   gyms here are on a reservation system- they are not letting people just drop in and try it.

hoping to get some video of it

 

[JayKay PE]

Sad sumo.  Was only able to get to 85kg total lift.  For some reason dropping my hips is way harder with the sumo rather than the deadlift.

Then we all died in conditioning workout followed by accessory.  Conditioning was 5 rounds, 1 minute per set of 8 box steps (with DB), 10 DB curls, 10 box dips...but I accidentally got DB that were way too heavy.  So my minute was more of a continuous hell of those going directly into another set of hell.  Then the accessory round was AMRAP 10 RDLs, 10 reverse lunges, with sprints.  I had to drop weight with the reverse lunges, I was almost falling over just holding the weight, and I forgot how much I hated sprinting.  Made it through, not sore today, but I'm like dying just thinking of that work.  Went home, didn't shower, was so tired, and felt like dumpster trash this morning.

 

[csb]

Is it because you're bending forward to go to the bar rather than pushing your hips back to get to the bar? I just learned this and it made such a big difference in getting that lower back set.