Dude, I am so Weak! (for now)

[Nia Schmald]

I actually started a couple of weeks ago but hadn't been logging. I am substituting an SS workout every time there is a pure strength day in order to get a broader spectrum of strength work on these days while still primarily sticking to the WODs. So far this has been once a week.

CFWU x 3
10 jumping negative dips per round

Squat: 3 x 5 x 115
BP: 3 x 5 x 95
DL: 1 x 5 x 165

[David Schlesselman]

Good luck! We all have to start somewhere. The best feeling is when you start shattering your personal records! Keep up the good work!

[Nia Schmald]

Thanks David. It will be fun to look back at these numbers in a few months when I can crush them.

FGB (BrandX puppies):
3 rounds of:
45 lb thrusters
45 lb SDHP
12" box jumps
45 lb push press
jumping pullups

Round 1: 17, 22, 22, 13, 20
Round 2: 10, 17, 23, 12, 15
Round 3: 11, 21, 19, 12, 15

My legs were limp after yesterdays squats and today's thrusters really killed me.

[Nia Schmald]

I was convinced to try SS for a few weeks so we'll see how it goes. I'm M/5'7"/156/19.4% as of this morning. The BF is from one of the scales so not too accurate. Guessing from my last dunk tank I'm really at about 22% BF. Hopefully that will hold or go down while gaining some strength.

CFWU x 3
10 jumping negative dips per round
Still no dead hang pull-up, but I did get a little movement from the bottom. Just need a bit more burst out of the whole, but I can't kip as I'm up against a wall.

Squat: 3 x 5 x 125
Press: 3 x 5 x 70
Clean: 1 x 5 x 75

Cleans were a little easy so I'll try 85 next time.

[Nia Schmald]

Forgot to enter this yesterday.

CFWU x 3

Squat: 3 x 5 x 135
BP: 3 x 5 x 100
DL: 1 x 5 x 185

[Nia Schmald]

CFWU x 3
10 jumping negative dips per round

Squat: 3 x 5 x 145
Press: 3 x 5 x 75 (missed the last rep)
Clean: 3 x 5 x 85

Struggled today on the squats and press with what felt like serious form breaks. Cleans were ok but I wouldn't say easy.

[Nia Schmald]

CFWU x 3

Squat: 3 x 5 x 150
BP: 3 x 5 x 105
DL: 1 x 5 x 195

Dropped the bar on the lest rep, first set squats. I think I looked to check whether I had gotten past parallel and dipped my back. The last 2 sets were hard but ok. Starting to focus on getting my core engaged on the way down and using the power to extend my hips up rather than pushing with my legs.

[Nia Schmald]

Did not have any energy today. Maybe because I didn't get enough sleep or that its been 4 weeks of going hard. If I don't do better on friday I'm going to take a few extra days off.

I dropped back on the weight as I struggled with the next step up.

CFWU x 3

Squat: 3 x 5 x 135
Press: 3 x 5 x 65
Clean: 3 x 5 x 85

[Nia Schmald]

Friday 4/11

Squat: 3 x 5 x 135
BP: 3 x 5 x 110
DL: 1 x 5 x 185

Weights are down 2 days in a row. Time for a rest week.

[Steven Quadros]

Nia, are you still doing WODs?

Do you own Starting Strength?

If yes to the first, definitely stop until you finish your SS cycle.

If no to the second, buy it now, along with Practical programming, and you'll do much better. Make sure you're eating enough, and, just as important, resting enough, and your progress should be great. Also, make sure you give yourself some time to get your form down before adding weight becomes an issue. Starting a little low (I started at 95 lbs on squat) should give you time to iron out form issues; though you will ironing out issues with form for years to come, better to have an idea of what to do before the weight becomes a real issue.

Best of luck, and if you don't have the book, buy it! If you do, read it until you can recite it; I've readf the squat chapter at least 15-20 times by now.

By the way, 8 weeks later I'm going to be squatting 225x5x3 from 95x5x3; I started weighing around 165 lbs, and now weight almost 190 lbs.

You'll do great!

edit- link to my log

http://www.board.crossfit.com/showthread.php?t=28784