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Old 02-15-2012, 07:55 PM   #1
Kelly Alford
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Kelly's "insert inspiring weak girl gets strong statment here" 2012 Log


(Yes I know I spelled statement wrong. ugh- typing too fast!)
Ya'll said it. I'm weak, sorry, it is true... Yup. Time for me to get real and get stronger. Tired of feeling imbalanced, tired of stupid, single sided back twinges, tired of bieng a BrandX PUPPY!

Posting current stats and goals:
11FEB2012
Deadlifts 5RM 115

15FEB2012 (today)
Back Squat - 5RM (eh, probaly not max, but close. sore back) 60

Overhead Press 5RM 55 (did 3@60)

Pull Up - deadhang max - 4

Didn't do DL today, stupid Rt upper glute/low back stupidity
(all but DL done with globo equipment- steel plates etc. DL done @ home with Rogue stuff/bumpers)

GOALS:
By my birthday (mid August) I would like to:
Deadlift 200lb. Just 1. Without hurting myself. words optional.
Do 8 pullups. I've been stuck at 4 for MONTHS.
Do 5 or more double unders
Squat 100lb with good form, knees out, a2g etc


By the end of the year I would like to:
Put more than 100 lb over my head
Kip pullups
Squat more than 2x where I am now
do a handstand

Currently including strength on workout 1 and 3 of the 3 day cycle and have changed my diet significantly to eliminate alot of junk and up the protien/fat content.

If you happen to be reading, thanks.

Last edited by Kelly Alford; 02-15-2012 at 08:00 PM..
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Old 02-15-2012, 08:06 PM   #2
Eric Montgomery
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Re: Kelly's "insert inspiring weak girl gets strong statment here" 2012 Log

Since most of your goals revolve around strength it would make sense to do a focused strength program. When you say you're "including strength on workout 1 and 3" what do you mean? A logical progression, or something random?

The good news is that your goals are easily achievable....for example if you're squatting 60x5, you could easily double that in less than 2 months on a program like 70s Big or GSLP. Same with your deadlift, you could have that up over 200x5 in 5-6 months without any trouble.

As for your pullups, give frequency method a shot. Since you can do 4, just do four or five sets of 2 throughout the day, 3-4 days per week. If you've got a home pullup bar that's the best way to go...if not, just work them in during your warmup and mobility work and whatnot. After a week or so of building up volume try for another max set and you should be able to do more than 4. Then just bump your frequency sets up to 3 and repeat.
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Old 02-17-2012, 01:59 PM   #3
Kelly Alford
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Re: Kelly's "insert inspiring weak girl gets strong statment here" 2012 Log

Hi Eric!
I guess I should have elaborated on "a strength workout".
My husband read Starting Strength and is giving me the "Reader's Digest" or "for Dummies" version - honestly, all the physics and whatnot made my eyes bug out, so I much appreciate him doing this....
Anyways, following the warm up-->"work set of 5" theory, adding weight each time, even if just 5 lb.
Day 1 is to be squats and bench press (?) and day 3 deadlift and overhead press. (Although to this point I have been doing OHP on 1 and 3.)

Does this make sense?
I'll post an example or so in a few....

I have heard of the frequency method, I just haven't really stepped up. If I am honest with myself, I really haven't been trying real hard to improve the pullup situation.
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Old 02-17-2012, 02:07 PM   #4
Kelly Alford
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Re: Kelly's "insert inspiring weak girl gets strong statment here" 2012 Log

(rewinding to the beginning of this week)

120215

Strength work:

Back squat
Warm up-
5@45
5@55

Work Sets:
5@60
5@60

Overhead Press
Warm up-
2x5@45
5@50

Work Sets
5@55
5@60


WOD:

Five rounds for time of:
5 Burpees
10 Jumping alternating lunges
15 Double-unders ***
20 yard Shuttle sprint (5 x 5 yards)
Rest 90 seconds
*** sub tuck jumps if you are unable to double under

Subbed tuck jumps
16:18


120216
Did WOD with a fellow Globo-crosffitter girl

21-15-9
Power Clean
Thruster
Used bar = 45lb

12:48


Poting todays sperately
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Old 02-17-2012, 02:14 PM   #5
Kelly Alford
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Re: Kelly's "insert inspiring weak girl gets strong statment here" 2012 Log

120217

Strength:
Deadlifts
Warmup:
2x5@45
2x5@75

Work set:
5@125
3@125-2@125 (big break here, can't count this as one.)


Overhead Press
Shoulders really spent from yesterday's WOD

Warmup:
2x5@45

Work Set:
5@55

WOD:
Ha, well.... Did this @ home during my 2.5 year olds rest time...apparently too close to the end of it.... only got 2 rounds in-

4 Rounds for time of:
15 foot Rope climb, 1 ascent
10 Wallball shots, 14 pound ball
15 Kettlebell swings, 1pood
20 Double-unders

(subbed single unders with DU attempts)
Got only 2 rounds before interrupted by little guy- 6:18
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Old 02-17-2012, 03:29 PM   #6
Eric Montgomery
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Re: Kelly's "insert inspiring weak girl gets strong statment here" 2012 Log

I would do 3 work sets of 5 reps for bench, press, and squat, and only 1 work set for deadlift. Lower the weights to a point where you can get 3 sets of 5 without too much difficulty and build up gradually. If you're already struggling to get 3x5 you'll stall out pretty soon.
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Old 02-17-2012, 07:01 PM   #7
Kelly Alford
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Re: Kelly's "insert inspiring weak girl gets strong statment here" 2012 Log

Thanks for that. I have a feeling someone else (Michael, my husband lol) may have told me this exact thing earlier in the week... In one ear.... LOL

Honestly though- looking back, I was probably being lazy not doing the full 3. Today was due to fatigue. I have never done a 21-15-9 of anything with a full 45lb bar before like I did yesterday- but I wasn't about to power clean one of those goofy, wiggly bars, I don't even know what they are called? camel bars maybe? My OHP suffered because of it, BUT! that WOD showed me what I *can* do and to stop being so wuss and just step up and DO this stuff.

Will shoot for 3 sets on each except DL.
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Old 02-19-2012, 06:41 PM   #8
Kelly Alford
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Re: Kelly's "insert inspiring weak girl gets strong statment here" 2012 Log

120218
Rest Day
Much needed.
Friday night, I spent a good 1/2 hour trying to "get" double unders. I did, in the end, do some, however MY SHINS ARE FREAKIN KILLING ME. I was too focused on getting that wire whip around and not focusing on touching my heels to the ground, so yeah.

so, PR- 2 double unders in a row and didn't trip up- went into single again.

120219
Forced rest day. Our gym does not have childcare on SUN and it doesn't make sense to do laps back and forth for my husband and I. Will do the CFT tomorrow before the regularly scheduled WOD! I am actually excited about this, I'm sure my numbers are better than last time (by more than 5lbs, which was what the difference was last time. no joke.)
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Old 02-20-2012, 07:18 PM   #9
Kelly Alford
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Re: Kelly's "insert inspiring weak girl gets strong statment here" 2012 Log

120220
Chose to do yesterday's CF Total as opposed to the Rxed Angie- had the opprotunity to workout with Michael, get form checks, etc, wasn't going to pass that up for a body weight metcon sweat angel making contest.

Today's CFT: 300
First CFT ever-110513: 265
(form was probaly suck on all, squat depth and DL I know I was doing RDLs)

Today's breakdown:
Back Squat: 105 with good depth and actually pretty fast (not slow mo/floating down) - Probably should have tried 110. (Last was 95) PR

Overhead Press: 65, pretty slow. Tried 70 and couldn't move it past my chin height. (last was 60) PR

Deadlift:
130. Dissapointed, but IIWII. Tried 140 and I swear it was welded to the floor.(last was 130)

So, last CFT was Dec 19 and I added 10llb to my back squat, 5 to my OHP and big fat 0 to my DL. Since May of 2011, I have gained FORM and STABILITY and would really like to know what my numbers would have been then if I knew the form (depth of squat, knees out, etc, deadlifts=bar basically goes straight up, and so on.). I bet they would have been half of what they were supposedly.

Did more double under practice last night and was able to get every other for several rounds. Woohoo!

Going to get on my pull ups starting tomorrow.
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