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Old 03-14-2008, 07:15 AM   #1
Melissa Urban
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Byers Gets Diesel

I've been keeping a daily, detailed log of my training, but I figured I might as well be posting it here. I'm just going to start as of today. I don't usually do the WOD. I don't like people telling me what to do. Even CrossFit people. So I make up my own stuff, ask my trainer to come up with something or pick a WOD from a different day.

Friday March 14 2008

Warm-up:
Jump rope, 4 minutes (3 minutes/1 minute)
Air squats
Sit-Ups
Back extensions
Pull-ups (assisted)
Samson stretch

Workout:

3x5 deadlifts, pull-ups

DL x 3 @95 lbs
3 pull-ups (unassisted)*
DL x 3 @125 lbs
3 pull-ups (unassisted)
DL x 3 @135 lbs
3 pull-ups (unassisted)
DL x 3 @145 lbs
3 pull-ups (unassisted)
DL x 2 @155 lbs, DL x 1 @160 lbs (PRs!)
3 pull-ups (1 unassisted, 2 assisted)

Previous DL PR was 155 lbs x 1. Today I pulled 155 lbs x 2, and then 160 x 1. Sweet. If I can add 8 more pounds, that's 1-1/4 x body weight.

*Pull-ups were not strict from a dead hang, no way I can do 15 of those yet. I jumped to the top, went to the bottom (straight arm) and then pulled back up (chin over bar for most of them). So I had momentum as a helper, but still did 'em on my own. Used the parallel grip, as the chin-up grips on the bar are way too wide.
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Old 03-15-2008, 01:15 PM   #2
Melissa Urban
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Re: Byers Gets Diesel

Friday March 14 2008 (PM)

Muay Thai kickboxing. Worked on switch stance, thai kicks, elbows, pad drills and a ridiculous amount of core work. And I think I counted 712 push-ups.
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Old 03-15-2008, 04:48 PM   #3
Erin Davidson
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Re: Byers Gets Diesel

Psyched to follow your log, Melissa. Looks like some strong work.
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Old 03-17-2008, 05:43 AM   #4
Melissa Urban
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Re: Byers Gets Diesel

Monday March 17 2008 (AM)

Warm-up:

Jump rope, 4:00
Burgener warm-up w/ PVC
FS @ 45 lbs x 10
Tall cleans (45 lbs)
Hang @ 45 lbs

Workout:

Power Cleans. Although a few turned into squat cleans somehow.

Floor @ 65 lbs. x 10
Floor @ 70 lbs. x 10
Floor @ 65 lbs. x 5

I just learned these last week with my trainer. Today I was all over the place. Either I didn't pull open my hips enough or I forgot to shrug or I didn't get my elbows under fast enough or I pulled with my arms or all of the above. They didn't start getting decent-ish until the end. I want live coaching for this, but my trainer is gone for a few months. I think there's an Oly lifting club in my state. I'll research.

Today was also the first day I let myself get distracted by people watching me. I went a little later than normal and it was a different crowd. For some reason I was more self-conscious and as a result, didn't get as aggressive as I knew I needed to.

I have that "I could have done better" post-workout feeling. Ick.
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Old 03-17-2008, 08:55 AM   #5
Brandon Petersen
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Re: Byers Gets Diesel

Gold's here I come!
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Old 03-17-2008, 05:43 PM   #6
Melissa Urban
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Re: Byers Gets Diesel

Monday March 17 2008 (PM)

Muay Thai. Technique work, block/parry, lots of kicking. Drills for core and feet elevated push-ups, 2:00 each.

I hate push-ups.

Brandon, we've been talking about training together for two weeks now. Either you really are that busy... or you're scared a girl is gonna kick your a** in public. Money/mouth, kid.

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Old 03-17-2008, 06:49 PM   #7
Erin Davidson
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Re: Byers Gets Diesel

Muay Thai?! WOOHOO. Love your log, Melissa. Keep it up!
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Old 03-18-2008, 05:28 AM   #8
Melissa Urban
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Re: Byers Gets Diesel

Tuesday March 18 2008

Warm-up:
  • Jump rope, 5:00
  • KB windmills, 5L/5R (12K)
  • Light KB swings x 80 (12K)
  • Dislocates

Workout:


10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 reps of:
  • Box jumps (22" box)
  • Burpees
  • KB swings (16K)
  • Weighted Sit-ups (25 lbs. feet anchored)
18:53

PT Exercises, more jump rope, more stretching

Time - between each burpee/swing and sit-up/box jump I had to walk back and forth between two separate areas of the gym. I couldn't set it up the way I wanted to - if I had, my time would have been waaay better.

I (heart) box jumps. I'm more than ready to go to a 24" box, but they only have those Reebok steps at my gym and with nine risers under each side, they are already precariously balanced. And I fall down a lot as it is. Don't need any help there.

I wish I had a heavier KB for swings.
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Old 03-19-2008, 05:53 AM   #9
Melissa Urban
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Re: Byers Gets Diesel

Wednesday March 19 2008

"Technique Day" (as directed by my trainer)

Warm-up:
  • Jump rope 4:00
  • Samson stretch
  • Squats
  • Sit-ups
  • Back extensions
  • Pull-ups
  • OHS with broom
  • OHS with 15 lb. bar

Workout:
  • OHS 3x7 @ 80% of 1RM
3@45#
3@45
3@50 (repeat for 4 more sets)
  • KTEs x 50

I first OHS'd two weeks ago (with ANYC at the Black Box). Not sure what my 1RM is yet, but the heaviest I've gone is 55 lbs, so I estimated. I'm ready to go heavier on these, but I'm waiting for (a) my bumper plates to come in, and (b) a session with my trainer. They felt good today, though.

This was the second time I've done KTEs. I hate them because I can't do them. I can't do them because I don't work them. I don't work them because I hate them. And so on. I swore like a truck driver through all 50.

I'm going to search and probably post a thread for tips/tricks. And I'm going to start GTG'ing these today. Right now I can do about four, knees touching elbows. I want ten by the end of two weeks.
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Old 03-20-2008, 01:02 PM   #10
Melissa Urban
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Re: Byers Gets Diesel

Today is a day off, but I decided to GTG some pull-ups anyway. All the pull-ups I've been doing in my workouts are unassisted, but from the jump. (So I jump up, return to bottom and pull myself up.) I get a little boost from the momentum, which is why I can put together 5 - 10 singles in one workout.

Today I hit every single one of my dead-hang pull-up attempts. I've done six so far today, which is a daily PR by, like, four. Normally, I can get one or two, and then the rest of my attempts are only partials. Today, I nailed 'em all. And that's going from a dead hang for two full seconds (to make sure I don't cheat) to chin over bar.

I'm stoked.
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Last edited by Melissa Urban : 03-20-2008 at 01:05 PM.
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