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Old 02-15-2009, 06:27 PM   #1
Amber Mathwig
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Amber does CFSB

After going through the CrossFit Strength Biased article and reading some of the questions and answers in the thread, I realized a few things.

1) I've done this before - a few workouts at CrossFit SoCal when I was going there sporadically. I liked them.

2) It isn't that different from what I've been trying to do this month, only better planned.

3) What I've been trying to do this month has only been nominally working for me, so I guess it's time to switch it up.

So, conclusion? Day 1 of CFSB.

WARM-UP
400 meter run on treadmill 1.0 incline/6mph
CFWU x 1 - green band for pull-ups, 4 dips in a row followed by 6 real single dips (this is much improved out of nowhere!)

Lift
Back Squat

Warm-Up
20kg x 5 reps x 1 set
40 x 5 x 1

Work Set
55 x 5 x 3
60 x 5 x 3
65 x 5 x 3

These were all solid, I really concentrated on sucking in my core before going into the squat. I likely could've done more weight, but this was fine for day 1.

METCON
1/2 Eva - 3 Rounds (mods in parenthesis)
400M Run (6mph for rounds 1 and 2, 6.5mph for Round 3)
15, 35# dumbbell swings
15 pull-ups (green band)

16:23 - not quite the under 15 minutes prescribed, probably could've ran faster the first two rounds and moved faster between the treadmill and pull-up bar. The swings were good though, completely unbroken even though my body was screaming for the last round of them

15 minutes of handstand/HSPU practice. I think I need to lay off these for a few days. My arms are getting wore out and the gains I made last week in this skill are going back down. Guess I'll move onto something else tomorrow.
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Old 02-15-2009, 08:20 PM   #2
Scott Allen Hanson
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Re: Amber does CFSB

Amber,

I'm starting this as well. I was confused by your work sets though:

Quote:
Work Set
55 x 5 x 3
60 x 5 x 3
65 x 5 x 3
It should be 1 set of 5 reps at each weight, with three total sets (or 1 set of 3 reps at each weight, with five total sets).

Have fun!
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Old 02-15-2009, 09:10 PM   #3
Amber Mathwig
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Re: Amber does CFSB

Scott,

Thanks.....um, not surprisingly, I did the same thing when I first started with SS - reps vs. sets all off as well as the inability to add the weight. Which resulted in some pretty heavy lifts occasionally..... I'll get it.

Are you logging your workouts as well?
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Old 02-18-2009, 12:52 PM   #4
Amber Mathwig
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Re: Amber does CFSB

Between lifting to much, the dumbbell swings and two days of not being able to sleep properly......I was pretty messed up for a minute. Feeling much better today and off to the gym in a few hours to do my 20 min or less METCON......trying to stay on a Monday-Sunday schedule with CFSB so that I can plan to meet with the newbs 1-2 times a week without sacrificing my own WOD's or recovery.
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Old 02-18-2009, 08:42 PM   #5
Amber Mathwig
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Re: Amber does CFSB

20 minute or less METCON

I had planned to do a half-Murph, but the gym was VERY crowded and I didn't feel like fighting for space. So, after my 5-minute jump rope warm-up and some stretching, I went with 150 burpees for time OR 20 minutes - whichever came first. About 5 minutes into this, I also decided that if I ended up seeing the chocolate chip muffins I had 6 hours earlier, that would also be suffice to quit (not really, but they REALLY wanted to make an appearance).

120 burpees, 19:00.

LONG cool down, then 10 L/R pistol practice on a box (not too shabby, but not great either).

I'm going to cream that burpee time someday when I haven't been eating junk.
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Old 02-20-2009, 05:06 PM   #6
Amber Mathwig
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Re: Amber does CFSB

Warm-Up
5 manmakers with 15lb dumbbells, some stretching and squats

Lift
Shoulder Press

Warm-Up
20kgs x 5 reps x 2 sets

Work-Set
25kgsx5
30x5
35x5

Form was good on all but the last one, used dumb strength to lock that one out.

METCON
Warmed up with 20kg thrusters x 5 x 2, and 5 pull-ups with the blue band

Fran
Round 1 - Slow but unbroken 20kg thrusters, extremely slow and broken pull-ups with blue band. Should've brought the green band with instead (and the bar sucks for grip!)
Round 2 - 10/5 thrusters, unbroken jumping pull-ups
Round 3 - unbroken thrusters and jumping pull-ups

Officially renamed stupid Fran! 11:18. Need more time with the green band again. But, the kip part is getting better.

3 x 20 second L-sits

Stupid fran
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Old 02-22-2009, 11:05 PM   #7
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Re: Amber does CFSB

Fun day, lots going on. Worked several pull-ups while at work, trying to grease the groove. I was putting up my rings outside the office a few days ago, then realized if I dragged the tallest stump over, I could likely throw the assistance band over the bar and "somewhat safely" get into the band to practice pull-ups during the day. Very excited to work these. (Also it's great entertainment getting the co-workers doing pull-ups as well.)

Warm-Up
500 meter row

Lift
Back Squat

Warm-Up
20kgs x 5 reps
40kgs x 5 reps

Work-Set
55kgs x 5 reps
60 x 5
67.2 x 5

METCON
Jackie (mods in parenthesis):
1000 meter row
50 thrusters, 30lbs
30 pull-ups (green band, and used the heavy bag cage which means I had more of a cliff hanger grip going on than a hook grip)

13:34

This is the closest to RX'ed I've ever completed a named WOD. My forearms were toasted from the pull-ups. It was a fun, quick workout.

Handstands and OHS practice.
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Old 02-24-2009, 10:57 PM   #8
Amber Mathwig
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Re: Amber does CFSB

Was sore yesterday and did not do my deadlifts. I did do some GTG for pull-ups at work, until I realized just how sore I was.

Today I went to yoga. The mode of instruction was very simple and was mostly all static holds, and I really had fun. I had arrived early and did a 1k row beforehand in 4:35. Afterwards, I put a newb through deadlifts and burpees. It all felt good.
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Old 02-26-2009, 10:13 PM   #9
Amber Mathwig
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Re: Amber does CFSB

I was tired today, as I was recovering from pure and utter exhaustion from yesterday.

Warm-Up
1 hour of coaching the newb including 5x2 burpees with renegade rows

Lift
Front Squats
20kgs x 5 reps x 2 sets

Work-Set
40 x 5
50 x 5
55 x 5

The last set was difficult, but not impossible. I'm sure I'll retract that statement when the DOMS kick in.

Back Squat
40kgs x 16 reps

I think I could've managed one more....but I'm so tired.

Skipped the METCON for today. I really hope to complete the whole program as RX'ed next week.
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Old 02-27-2009, 09:56 PM   #10
Amber Mathwig
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Re: Amber does CFSB

Not much of a warm-up, did some jump rope while waiting on a newb to arrive. I got some double-unders out of nowhere! Spent about 30 minutes with the newb (excellent form! go yoga instructors!)

Lift
Shoulder Press

Warm-Up
20kgs x 5 reps x 2 sets

Work-Set
25x5
27.2x5
30x5

Mostly decent form, struggled with the second set for some reason.

10-7-4 at 20kgs - easy, will do more reps next time with maybe 25kgs

Still not ready for a good METCON (it's a monthly thing ), so I decided on 15 clean and get overhead any way I can with 40kgs. 12:27 due to having to take a break in between each rep for my shoulder to stop yelling at me. I'm glad I only did 15, as I picked up an audience around 10 and really wasn't in the mood for an audience.
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