Wednesday Chipper

800m Run
20 Box Jumps
10 Burpees
30 Double Unders
400m Run
20 Skater Plyos
10 Burpee Leap Frogs
30 Double Unders
400m Run
30 Double Unders
10 Burpees
20 Box Jumps
800m Run

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Half Empty or Half Full
by Lisa Barbara

I can’t believe that we are half way through 2009 already.  It seems like not so long ago I was making my New Year’s Resolutions and setting CrossFit and nutrition goals.  I decided to take a look at those to see how I have been faring.  My initial goals were to do more WODs with the men’s weight, increase my deadlift, increase my overhead squat, get much better at HSPUs, add a couple days of running back into my week, do 2 heavy lifting days each week, O-Lift 2 days each week, be more strict with the Paleo-Zone diet, and of course, keep a detailed journal of it all.

Well, I have to admit that the first part of that was abandoned quickly when Paul told me that I should lift heavy on heavy days and stick with the lighter weights for the metabolic conditioning days.  My decision to give up that particular goal may have been influenced by how hard it was and how sore Teshina and I were for the WODs we did do at the men’s weight, but I will just say that I listened to my trainer.  I did not increase my deadlift max, I did increase my overhead squat max by 10# to 115#.  I don’t think I have gotten any better at HSPUs, I have added some sporadic running back in to my week, I was pretty consistent with the heavy days until just recently, I have been consistently O-Lifting once per week until recently, now it is twice per week.  As far as the Paleo-Zone, I have been more Zone than Paleo, what can I say, I like cheese.  I was very diligent with an overly detailed journal chronicling all of my workouts and rest days, PR’s and monthly goals, and each days’ dietary intake…  Until mid June.  I have no excuse except, I just got too busy, so I have only been keeping track of my workouts and rest days.

Looking at this, it does not look like I have met many of the goals I planned for myself.  However, I know that I am fitter and stronger than I was in January.  I know this because I have set PRs in many other workouts.  So what went wrong?  Did I set too many goals, or was I not specific enough in my goal setting?  I think both. I also think setting these kinds of goals out for a whole year is too long.  I think setting fewer, more specific goals, including a detailed plan of how to achieve those goals, will serve me better.  For instance, the HSPU is definitely one of my biggest goats.  I often joke that I am waiting for it to improve on its own without my working on it, but really, how can I get better at that if I don’t practice it.  So, after every workout I am going practice doing HSPUs.  I can do them off of the boxes, get out the bands and parrallettes for greater range of motion, and practice them against the wall.  It is July 1st.  I have half the year left to make some great improvements and work on those things that will help me meet the new goals I have made for myself.  What were your goals for yourself this year, have you met any or all of them?  What will you do with the rest of your year?

Congratulations to everyone on their June PRs.  Keep up the good work!

 
11 AM Olympic Lift Skill Transfer

3 X 3 Hang Muscle Cleans

4 X 3 Front Squat

4 X 3 Pull Box Cleans

4 X 3 Jerk Balances