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Old 04-20-2008, 05:33 PM   #1
Emily Mattes
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Schroedinger's Log - Let's Do This For Real

I'm starting a new log. The previous one is incredibly patchy and pretty shameful. I want this one to be my "new day"--I want to be more consistent in my workouts, and this log will be a record of that.

DS = dynamic stretching
BJJ = Brazilian jujitsu
CFWU = Crossfit warm-up
CF = Crossfit WOD
DC = Diesel Crew shoulder rehab program

Current injuries: My wrist is giving me trouble from being a barista, my lower back from deadlifting badly, and my shoulder and elbow from excessive pull-up work. Argh.

2008.04.20
DS: ~5-10min
DC: Day 1
CFWU:
5x5 pull-up negatives
2x10 assisted dips
1x10 good mornings @ 30#
CF: Shoulder press, 5x3
65-75-80-80-(85)
(Fail)
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Old 04-21-2008, 04:49 AM   #2
Erin Davidson
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Re: Schroedinger's Log - Let's Do This For Real

Ah, barista wrist. I've had that.

80 is a nice strict press number. What are your stats (BW, height) again?
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Old 04-21-2008, 04:32 PM   #3
Emily Mattes
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Re: Schroedinger's Log - Let's Do This For Real

Oh yeah. My stats are 5'6'', 185, probably 25-30% body fat.

I have actually been Crossfitting on-and-off since last June. I mean really on-and-off--I did it maybe a week in June, then a couple weeks in August, then another in September, then started again in December . . . It's been going like that until now. I have an old log, but I wanted to start a new one that showed regular workouts and hence regular progress. I've never maintained a good diet for any extended period of time, so I'm going to work on that too.

2008.04.21
DS: ~5-10min
CFWU:
3x10 jumping pull-ups
1x3 dips, 2x4 dips (most dips I've ever done at once!)
Good mornings, 3x10 @ 30#
L-tucks: 3x15s
CF: Back squat, 5x5
100-110-125-135-145

Definitely could have done more. My goal of 130# was way too low--I estimated that would be my max based on my 1RM of 150#, but clearly my 1RM is no longer 150#. I just started going slower with 145# on the fourth rep.
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Old 04-22-2008, 01:34 PM   #4
Emily Mattes
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Re: Schroedinger's Log - Let's Do This For Real

Forgot - did Day 2 of the Diesel Crew shoulder rehab program yesterday.

DS: ~5min
DC: Day 3, 2 rounds
CFWU: Only did 1 round, pressed for time
Pull-ups: jumping 1x5
Dips: 1 unassisted, 9 assisted ring dips
Good mornings: 1x10@40#
L-tucks: 1x20s
CF:
Pull-up negatives, 3x5, 2x3
Planned to do 5x5 negatives, but realized since today was a 7x1 weighted pull-up day I should really aim for less reps and more control over the motion. So for the last two sets I slowed down the motion even more. Man, negatives are rough on me.
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Old 04-25-2008, 07:51 PM   #5
Emily Mattes
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Re: Schroedinger's Log - Let's Do This For Real

I should mention, I do the full Crossfit Warm-Up. When I write down the exercises, those are the things I've subbed or modified in it. Instead of squats, I alternate doing 30# overhead squats or the "stripper squat" exercise I found on one of the Squat Rx videos to improve flexibility and hip flexor strength.

2008.04.24
DS: ~10min
DC: Day 4 x 1 round (gym too crowded to do much more)
CFWU:
Pull-ups: 3x5 jumping
Dips: 1x4 unassisted, 1x2 unassisted, 1x3 unassisted
Good mornings: 3x10 @ 40#
L-sits: 2x10s hold
CF: "Angie"
75 jumping pull-ups
75 push-ups
75 unanchored situps
75 squats

19:21.53


2008.04.25
DS: ~5min
DC: Day 5 x 2
CFWU:
Pull-ups: 2x10 jumping
Back extensions: 2x10
Dips: 1x1 unassisted, 9 assisted, 1x2 unassisted, 8 assisted
2x10 Glute-ham developers (to parallel)
CF: Deadlift 5x3
153-163-168-173 (failed on last rep)-173

This was the first time I tried switching my grip. Also the first time I actually found my proper deadlift form. Turns out I have disproportionately long femurs, so in the down position my back is pretty much parallel to the floor. Dammit! I'm so stocky, I always figured I had great biomechanics for deadlifting. Anyway, I forsee difficulty with high deadlifts, because this means my back is going to do a lot more work than other people (like my workout partner ).
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Old 04-26-2008, 11:50 AM   #6
Emily Mattes
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Re: Schroedinger's Log - Let's Do This For Real

2008.04.26
DS: ~5 min
DC: Day 1 x 2
CFWU: Only did two rounds
Pull-ups: 2x10 jumping
Dips: 1 x 3 unassisted, 7 assisted, 1 x 2 unassisted, 8 assisted
Good mornings: 1x10 @ 40#, 1x10 @ 50#
Did Burgener warm-up and practiced snatch with a 30# bar
CF:
For time:
Hang power snatch, 15 reps @ 45#
0.3 mi run
Hang power snatch, 15 reps @ 45#
0.2 mi run
Hang power snatch, 15 reps @ 45#
0.3 mi run
Hang power snatch, 15 reps @ 45#
0.2 mi run
Hang power snatch, 15 reps @ 45#
0.3 mi run

(Used 0.1mi indoor track, so couldn't do 400m exactly)

26:22.48

This is the first workout I've done with the snatch. So I did not go as heavy or as fast as I could, with the idea being I'd be watching my form. My workout partner stopped me periodically through the snatches to critique.
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Old 04-28-2008, 05:54 PM   #7
Emily Mattes
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Re: Schroedinger's Log - Let's Do This For Real

2008.04.27: REST

2008.04.28
DS: ~5-10min
DC: Day 2 x 2
CFWU:
Pull-ups: 3x15, jumping
Dips: 1x 8 unassisted (!), 2 assisted, 2 x 2 unassisted, 8 assisted
Good mornings: 1x10 @ 40#, 2x10 @ 50#
L-sits: 3x15s
CF: Thrusters, 7x1
Did dumbbell thrusters since gym monitors were on our *** about taking the bars off the bench press
() = Fail
# in hand/Total #

45/90 - (50/100) - (50/100) - 45/90 - (50/100) - 50/100 - (55/100)

SO happy I made that 100# total! These tired me out quite a bit. I can feel it more in my shoulders, probably from the stabilization.
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Old 04-29-2008, 07:18 PM   #8
Emily Mattes
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Re: Schroedinger's Log - Let's Do This For Real

2008.04.29
Done at CrossFit Baltimore!

Did some light stretching and basic exercises as a warm-up (done in group).

CF: "Cindy"
20 min of
3 pull-ups (with 30# band)
6 push-ups
9 squats

15 rounds + 3 pull-ups + 1 push-up

I was ****ED OFF by this workout. It highlighted how much my weight is holding me back. A woman next to me was doing pull-ups with the same size band. I could tell I was stronger than her--she was doing knee push-ups and my squats were faster--but she was at least 40lbs less than me and it made her quite a bit quicker on the pull-ups!
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Old 04-30-2008, 04:25 PM   #9
Emily Mattes
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Re: Schroedinger's Log - Let's Do This For Real

2008.04.30
DS: ~5min
DC: Day 3 x 2
CFWU:
Pull-ups: jumping, 2x10
Dips: 1x2 unassisted, 1x5 unassisted, 1x3 unassisted
Good mornings: 3x10 @ 50#
L-sits: 3x20s
CF:
20:00, as many rounds as possible of
10 thrusters, 40#
10 jumping pull-ups

14 rounds + 9 thrusters

Definitely could have done more, but psyched myself out. I had a muffin three hours before the workout and nothing else, I got pre-workout jitters bad, I was anxious about my family visiting, and I let it all get to my head. Stopped twice and almost gave up. Maybe I should look on the bright side that I made it all the way through?
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Old 05-02-2008, 06:19 PM   #10
Emily Mattes
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Re: Schroedinger's Log - Let's Do This For Real

2008.05.02
DS: ~5 min
CFWU: Kind of ****ed around outside, did some dips, jumping pull-ups, sit-ups outside the ROTC bars.
CF: "Murph"
Half-Murph:
0.5 mi run
50 jumping pull-ups on rings
100 push-ups
150 squats
0.5 mi run
22:20.31

The rings I set up were initially way too low, and that led to me doing the workout way too fast. The push-ups felt much easier than they should have--doing the 100 was easier than when I did Cindy the other day and using the 30# counter-resistance band. I actually moved them up twice during the workout and I don't think it was until the last round that they were high enough to give problems. I'm not entirely sure--the rings were higher than the pull-up/thruster workout initially, but the pull-ups felt harder yesterday . . . I don't know. Maybe I've just gotten that much more awesome?

Anyway, I'm going to lay off pull-ups because my elbows hurt, and I think it's the tendonitis flaring up because all of the workouts recently have involved pull-ups.
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