Warmup: 3rds
Shoulder Dislocators 15 - 15 -15
Back Extensions: 10 - 10 -10
Airforce Situps: 15 - 15 - 15
Pullups: 160# Assisted 10 - 10 - 10
WOD:
1 - 1 - 1 - 1 - 1 - 1 - 1
65# - 75# - 85# - 95# - 105# - 115# - 125#
I could have actually probably gotten at least another 10lbs out of my max rep but, I wasn’t sure where I could max a shoulder press at and decided to take it easy and build off this one for the next time!
4/27/08 Nutrition:
Breakfast: 2 Ego Waffles Homestyle w/Peanut Butter and Maple Syrup. 16 oz Skim Milk
Mid Morning: 1 Orange
Lunch: Turkey Wrap, Spinach, cheese, Mustard. Whole Wheat Wrap. 1 Serving Baked Barbecue Lays Potato chips. Sliced Grilled Potatoes 20 Thin Slices.
Afternoon: 1 Large Bannana
Dinner: Two Shredded Beef Burritos, Rice, and Refried Beans. Chips and Salsa.
Pretty good other then dinner on the nutrition side. I was frickin starving this day and I assume that it is because I'm starting to really get my metabolism going with all of the crossfit stuff.
Today's workout was not too difficult and I wonder if I should have done some cardio. I did have to mow the parents yard, riding lawn mower, and clean two trucks inside and out to get them ready to go to auction this week. So I was pretty active all day today.
Jess,
ReplyDeleteGood job on the shoulder press. My max is 132lbs. I am weak on the upper body, though. That's what the next 6 months of focus is going to be for me. I am aiming at a 160lbs shoulder press by October.
Sometimes, CrossFit workouts are going to "feel" easy. That does not mean that it wasn't intense enough. CrossFit is about hitting all of the modalities, not just power through intensity. So, you're on track.
The other thing to remember is that grown occurs during recovery, not during a work out. A workout's only goal is to stimulate growth during recovery. So, a workout doesn't have to feel any particular way. It only matters that the work out optimally stimulate recovery. So, some workouts are going to be deceptively non-intense in that you won't feel blown out by it, but it will still have marked effects on your metabolic processes.
Lean into the CrossFit system. Trust it. It works. Let the process occur over time. CrossFit has been empirically verified over and over again. What needs to adjust is your expectations around how a work out "ought" to feel versus just making sure you do the CrossFit WOD to the highest/best of your current ability.
BTW, if you want some reading material to help you get conceptually adjusted to CrossFit, I would suggest reading the "CrossFit Journal". Get a subscription to it (at http:www.crossfit.com) and read the articles and watch the videos. You will get a much deeper understanding of why recovery is so much more important than the WOD. These guys are applied scientists to the max. They keep what works. And they throw out what doesn't work, regardless of what theory said it ought to work.
Keep on keeping on!
Jim