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Old 06-18-2008, 01:35 PM   #101
Natalia Reynolds
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something new - dynamic effort

Tonight we've tried new kind of weights workout - a Westside-style Dynamic Effort squat workout. Basically, squat-jumps with the bar on the back.

So the goal is to perform 2 reps of deep back squat, followed by high jump with the bar still on the back every minute for 10 minutes. 20 reps total.

I was planning on using 75#, but during the warm-up had to scale it back to 65#. 65# is just a little bit more than 50% of my 1RM, and I think it was good weight to start with. It looks easy when you read it, but it require really hard work at the rack.

It was fun It feels almost like moving under water does - nice resistance on the way up. And it was interesting to try something new.

--

During the warm up, did several OHS, trying to follow advice I've got from Melissa and Camille. Getting my shoulders up to the ears felt really strange. The one way these 'active shoulders' helped me is that they took all my attention and I almost didn't notice how I did several OHS.
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Old 06-19-2008, 04:51 AM   #102
Veronica Davis
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Re: What doesn't kill Natasha

The Dynamnic effort squats are no joke. 65# is a very respectable number.
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Old 06-19-2008, 02:04 PM   #103
Natalia Reynolds
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Just a bad day...

It was just a bad day. I mean really bad.
Attempted CFT, didn't get anything.

Back-squat:

45x5, 67x5, 89x3

120F (felt that I could get it)
120F (no way)
"115"F (after failure count the weight correctly, it was 125!)
115 (this time real 115) - FAILED



Shoulder press:

light bar:

60 - easy
65 - easy!!!

???

big bar:

67 F

weighed the light bar - instead of 15# I was counting it as 26!

Recount the weights I did - 47# and 50#

61 F
59 F

And here I stopped.

Bad day, I told you.

--

Kirez scored 217 on Lynne! Yay I'm proud of you, darling.
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Old 06-19-2008, 02:06 PM   #104
Marie Poukalova
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Re: What doesn't kill Natasha

Bad days happen to everyone. Think of it this way...next CFT your PRs will be even higher since you didn't PR today
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Old 06-20-2008, 03:04 AM   #105
Natalia Reynolds
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Re: What doesn't kill Natasha

Thank you, Veronica and Marie

Veronica, have you tried this DE stuff? How was this experience?

--

Last night in the gym:

First, my squat rack was occupied by the guy doing biceps curls. In a safety cage?

Then, 2 men came and ask me if they can use the rack and a bar. I just finished (failed) my next attempt, so - go ahead. They unloaded the bar, then one - apparently trainer - took the bar on the back and showed quarter-squats to the other! And trainee enthusiastically performed about 6-7 reps of those squat-parodies. Trainer was by his side, correcting his form (?) and encouraging him. After 'workout' trainee scrupulously wrote something down in his log-book and they happily proceeded to the next machine.

Kirez was doing Lynne, so the bench was occupied by him for quite a while. He was unloading the bar and letting others work on the bench, if it was his rest period, but this woman came just before he was going to start his next set. So I asked her to excuse us and let my husband finish the work. She smiled, and came back after he was done to... put one of her knees on the bench, and do 1# (oh, yeah!) triceps back-kicks! (i don't know what the right name for this, but I think you understand what I mean). Pathetic.

--

Gym is always entertaining. The previous time I barely could hold my laugh, looking at the women on the rower next to mine. She was bending her knees on the recovery stage too fast, and to avoid hitting these knees with the handle, right at the end of the stroke she was jerking the handle up, drawing big circle. Her head was almost buried in her knees, so the whole picture was even funnier then you can imagine.
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Old 06-21-2008, 01:57 PM   #106
Natalia Reynolds
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4 x 400m

I set my new 400m PR tonight! 1:43, 3 seconds better than 2 months ago
Not a lot, but every second is so valuable, so precious. I'm happy.
And Kirez set his new PR - 1:02 - so close to his sub 60" goal!
Good night.

The workout was 4 x 400 m. Rest after first, 100% effort run, was 3 minutes, then 2 minutes between the following runs.

My splits were:

1:43
2:11
2:09
2:08

I was happy to see that this time I could keep even speed throughout my runs.

When I started the first run I knew I was running for PR. The only thought in my head was 'run!', I set a goal to keep the beginning speed till the finishing line, and I believe I did it I was hurting so badly after this first split, I really gave it my all, I couldn't have run faster. It was hard to breath, painful, but I was happy to hear '1:43' from my husband. I did it

Sets 2 through 4 - all I remember, I was thinking that my goal is to run all the way to the finish, don't stop, don't walk, run even if it's light jogging. The last run stroke me with this idea, that if i want to run 9 minutes mile I'll have to repeat what I did tonight WITHOUT any rest in between laps! No way. Not now at least.

4 x 400m was my first CF workout, which we did on January 23rd. My splits then were: 2:04, 2:14, 2:22, 2:23.
Next time we did it - April 14th - I've got: 1:46, 1:59, 2:17, 2:20.
Looks like I'm progressing
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Old 06-22-2008, 09:05 AM   #107
Rebecca Ralls
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Re: 4 x 400m

Congrats on your 400m PR! that's a great accomplishment, and it must be so nice to see your progress from the last few times you did the same work out

And that DE stuff sounds crazy! Jumping with a weighted bar? BUt it sounds like you enjoyed the experience. Is it mainly a technique for increasing power?

Keep up the good work!
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Old 06-22-2008, 02:51 PM   #108
Natalia Reynolds
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Re: What doesn't kill Natasha

Thank you, Rebecca.

Yes, DE is a technique for developing power and speed strength.
Mark Rippetoe recommended this workout to Kirez as alternative to heavy squats. Kirez's ankle is injured, and heavy squats make it worse. DE squats let you benefit from squat workout without putting 350+ pounds on a bar. Rippetoe said that a small increase in poundage in DE squats will generate a huge increase in max effort, or 1RM.
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Old 06-22-2008, 03:02 PM   #109
Natalia Reynolds
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thrusters and pull-ups

I'm happy with my workout tonight I'm getting better at thrusters, and 45# don't look that scary anymore.

I did halved version of the main page WOD from several days ago.

AMRAP in 10 minutes

5 thrusters 45#
5 pull-ups

I completed 6 rounds in 9:45. It was really hard, but it was good workout.

Used a new variation of pull-ups tonight. Like half pull-ups. They were almost real pull-ups, but I was starting from the jump-box, with my elbows bent. I didn't jump, and I tried to extend the elbows on the way down as much as I could. They were exhausting, so I concluded that the substitution works.

Thrusters - all sets unbroken! Felt strong and solid.
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Old 06-23-2008, 02:13 PM   #110
Natalia Reynolds
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3k

Scaled 5k to 3k.

Time was 21:26

Ran the whole way without stopping or walking. It felt good to run, and I thought that I'm going to beat my previous time. Again the same story - the first time I ran 3k, I stopped and walked for a while 3 times, and I got it in 20:17. Next time I ran it without stopping, and time was 21:00. Today - 26 seconds more...

Anyway, I'm happy with my work tonight.

The temperature was about 108, but it was dry, so it felt easier than usual.
The music playing in my headphones was good, I really enjoyed it.
And I just didn't want to stop and walk! - this was my little victory.
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