Overtraining?

The past few days I've really lost my motivation to train and push myself. I think it's my body telling me it's time for a break. Next week is an enforced break (no gym access) so I'm dialing it back a bit this week and will rest hard next week. I took yesterday off instead of today and did the following today:

RX: Back Squats, 60% of 1RM, 2 reps on the minute every min for 10min. Drive out of the bottom as quickly as possible.

Rest 5min

4 Rounds for Time

15 D-Ball slams, 20-25lbs

30 Unbroken Double Unders

I did: 155# for the squats, could have gone heavier

4 rounds of :

30 Double Unders (broken)

15 burpees

11:31

blech!

15-12-9

75# full clean and jerk

chin ups

15:51

It was supposed to be:

15-12-9-12-15

Dumbbell “Full”Clean & Jerks 35lb each.

Chin Ups

Rest 5-8 min

Hollow Rocks, Accumulate 4min total Time

I was feeling really really unmotivated today. I would like to blame the fact that I donated blood yesterday, but I think it has more to do with an unwillingness to get going this morning..

Freddy's revenge

5 Rounds for Time of:

5 Reps, 185lb, Any way overhead. Press, Push Press, Push/Split Jerk

10 Burpees

I did 95# and it was all push press / split jerks. I can't even imagine trying to do 185#

Finding the extra gear

Today I wanted no part of the workout. Still, I found the extra gear to really push myself on the squats and to push through the KB swings. I died on the squat-jumps though.... next time I'll really get after those.

Jump Rope 8 min - Tried to string together DUs, no luck.

5 wall walks (start standing up back to the wall about 3 feet away. Lean back until hands come in contact with wall. Walk your way down as deep as you can. Reaching the floor is your ultimate goal. Walk back up the wall with out falling. That is 1 wall walk). Rest as needed between - Seemed easy, I must not be doing them right

5 x 5 Back Squat (85-90% of 1RM) 2-3min rest between sets:

155-175-185-195-205 Couldnt remember 1RM squat. Looked it up and its 225, so I'm pretty happy with the last one

Rest 5min

1min Max Rep Kettle Bell Swings 35# DB - 29 reps

1min Max Rep Jump Squats - 19 reps legs were dead

CFE: Tabata intervals

8 rounds of 20 seconds on: 10 seconds off - 1.25 miles covered

More Weaknesses

Yep, Crossfit exposes weaknesses. Today it was grip strength

5 rounds (rest as needed between rounds

5 DB deadlift

5 DB clean

5 DB squat

5 DB push press

increase weight on each round. Once you pick up the weights you can't put them down until done with the round

35-40-45-50(failed on cleans)-50(failed on clean again)

Cindy is a horrible wretched bitch

28:36 For the below workout. I had forgotten how much I hate "Cindy" and all her variations. A round of Cindy constitutes 5 pull ups, 10 pushups, and 15 air squats. A single round is really easy, but when they start adding up it gets to be really, really brutal.

I know I could have pushed harder today. I'd like to think it's the cold I'm getting over, but in reality I just didn't have the mental edge to be be "unscared" today.

For Time:

10 Dead lifts @ 185#

1 Round of Cindy ” 5 pull ups, 10 Push ups, 15 squats”

8 Dead lifts

2 Rounds of Cindy

6 Dead lifts

3 Rounds of Cindy

4 Dead lifts

4 Rounds of Cindy

2 Dead lifts

5 Rounds of Cindy

Time to get Strong!

Front Squat: 5, 4, 3, 3, 1, 1

Push Press Behind Neck: 3, 3, 3, 3, 2, 1

2 Minute Recoveries

FS: 95, 135, 175, 155(focused on form), 175, 185 (Matched PR!)

PP: 65, 85, 95, 115, 135x1, 155(PR!)

Split what?

Split Clean: 5, 5, 5, 3, 3, 3 180sec-240sec rest between sets

Rest 5 min

Tabata (20:10) alternating between squats and sit ups for a TOTAL of 8 rounds. You will end up doing 4 sets of each

Cleans: 115, 135,135, 135, 155, 155

Tabata Scores: Situps 12, Squats 18

Today was also the first day of CrossFit Endurance training. 1/4 mile repeats on the bike 8 rounds with 1 minute rest in between

38.8, 38.6, 43.6, 44.9, 49.7, 44.3, 47, 47.4

felt pretty good. Interval training is terrible, but I don't feel too terrible the next day. Time to ramp it up!

Time for a break

Whew! I need a rest day. This is the first week in a long time where i've put in 4 challenging workouts. My hamstrings are swearing at me every time I move, my lower back is unhappy with sitting for long periods, and my hands are sore from so much work with the barbell. It's taken a lot of patience not to just jump right into where I am now, and I'm glad. I might have died if I had done otherwise.

Workout Today:

Dead lift 2 Reps on the minute every minute for 10 minutes @ 85% of 1RM

Immediately following Dead Lifts do

30 Burpees for time

Rest 5min

4min Running Clock, alternate between the two exercises.

1min Sit ups

1min Hollow Rocks

245# Dead lifts, 1:56 for the burpees, Should probably count the sit-ups and hollow rocks next time

Been slacking

I've been away fromthe blog for a few days, here's the run down

2-1-2011

100 DB power snatches for time 35#, 50 per arm

7:44

2-2-2011

Rest Day

2-3-2011

1000m row followed by

5 rounds of

7 power cleans, 135#

7 juming pullups

3:50 row +17:25 = 21:17

It turned out to be fairly convenient that Wednesday was a rest day. Tuesday night the weather babes and dudes were calling for a "snowpocalypse" that would engulf SE Michigan. More like sNOpocalypse. Not only did we get a measly 6-8 inches, but if it were to occur in Houghton, the weather babes and dudes would have been fired for lying and exaggerating how terrible it would be. I want a job where I can be wrong more than half the time and still expect to stay employed.....

Anyway, class is about to start. Time to go learn about turbulence...