Veronica's Workout Journal

[Veronica Davis]

Today's Workout
I did "Barbara" today. Of all the crossfit "girls" I've done... I hate her the most. At first I thought I was only going to make it through the first 3 rounds, But I decided to press on. During the pull-ups in round 4 I almost met Mr. Pukie. When I got to the sit-ups in Round 5, I swear I saw "the white light". I was like Fred Sanford "I'm coming Elizabeth". But I guess heaven wasn't ready for me and hell doesn't want me. LOL. Needless to say I sat on the stool for about 10 minutes while my insides went back to where they were supposed to be.

I'm getting better on the kipping pull-up. I was slowed down during the pull-ups in round 5 b/c I didn't use gloves and my hands were ripping open. I could have just as easily put my gloves on, but I wanted to tough it out.


Barbara as rx'd
Round 1 - 6:26
Round 2 - 7:48
Round 3 - 8:29
Round 4 - 8:49
Round 5 - 9:11

[Delita Wright]

Originally Posted by Veronica Davis

Today's Workout
I did "Barbara" today. Of all the crossfit "girls" I've done... I hate her the most. At first I thought I was only going to make it through the first 3 rounds, But I decided to press on. During the pull-ups in round 4 I almost met Mr. Pukie. When I got to the sit-ups in Round 5, I swear I saw "the white light". I was like Fred Sanford "I'm coming Elizabeth". But I guess heaven wasn't ready for me and hell doesn't want me. LOL. Needless to say I sat on the stool for about 10 minutes while my insides went back to where they were supposed to be.

I'm getting better on the kipping pull-up. I was slowed down during the pull-ups in round 5 b/c I didn't use gloves and my hands were ripping open. I could have just as easily put my gloves on, but I wanted to tough it out.


Barbara as rx'd
Round 1 - 6:26
Round 2 - 7:48
Round 3 - 8:29
Round 4 - 8:49
Round 5 - 9:11

Wow, woman! I'm going to stay out of your way! Way to go - if toughing it out is your goal. It is inspiring to read about your consistency. You are doing GREAT!

[Bill Shiffler]

Originally Posted by Veronica Davis

Today's Workout
I did "Barbara" today. Of all the crossfit "girls" I've done... I hate her the most. At first I thought I was only going to make it through the first 3 rounds, But I decided to press on. During the pull-ups in round 4 I almost met Mr. Pukie. When I got to the sit-ups in Round 5, I swear I saw "the white light". I was like Fred Sanford "I'm coming Elizabeth". But I guess heaven wasn't ready for me and hell doesn't want me. LOL. Needless to say I sat on the stool for about 10 minutes while my insides went back to where they were supposed to be.

I'm getting better on the kipping pull-up. I was slowed down during the pull-ups in round 5 b/c I didn't use gloves and my hands were ripping open. I could have just as easily put my gloves on, but I wanted to tough it out.


Barbara as rx'd
Round 1 - 6:26
Round 2 - 7:48
Round 3 - 8:29
Round 4 - 8:49
Round 5 - 9:11

First as Rx'ed WOD

[Tom Brose]

Veronica, can you please define your goal. You may have posted earlier, but that would help to comment on the program. What you are bound to get on this board is everyone telling you to ditch the iso stuff in favor of more "Crossfit" oriented workouts. I would tend to agree, but if you are most concerned with competitive BB, that may not fly.

[Veronica Davis]

Originally Posted by Tom Brose

Veronica, can you please define your goal. You may have posted earlier, but that would help to comment on the program. What you are bound to get on this board is everyone telling you to ditch the iso stuff in favor of more "Crossfit" oriented workouts. I would tend to agree, but if you are most concerned with competitive BB, that may not fly.

One of my goals is to do a powerlifting contest at the end of March. I'm really just doing it for fun, so I don't want to do a full-blown westside barbell program. My other goal for 2008 is to win my pro card in figure. I sent Steve's suggestions to the person who monitors my competition diets and training program. He likes the idea of compound movements instead of isolation. Especially since I'm still considered "new" to weight training (2 years in march).

[Veronica Davis]

Today - Cardio?

Ice skating for 1.5 hours with my little sister


Delita - thanks for the message

Bill - I ain't no buttercup. LOL.

[Veronica Davis]

Today - Out with the old and in with the new
I did crossfit total. I have no comments on squats or shoulder press. I'm such a mental case. But... with 9 hours to spare in the year I broke my DL goal!!!! The new goal is 250 lbs by the end of March.


F/5'3"/126 lbs

Warm-up
2 rounds
Sampson Stretch
15 air squats
15 sit ups
15 back extensions
5 pull-ups

Crossfit Total
Squat
Warm-up sets
45 lbs - 5
45 lbs - 5
95 lbs - 2

Working sets
135 lbs - 1 fail (above parallell... wasn't focused)
135 lbs - 1
145 lbs - 1 fail (above parallel... too wide of a stance)
145 lbs - 1 (had to do this to get my mind right)

Shoulder Press
Warm-up sets
45 lbs - 5
45 lbs - 3

Working sets
65 lbs - 1
70 lbs - fail
70 lbs - fail

Deadlift
Warm up sets
135 lbs - 5
155 lbs - 3

Working set
205 lbs - 1 (easy as saying the ABCs)
215 lbs - 1 (booyah)
225 lbs - 1 (PR)
230 lbs - LOL (I had to try. I got it 6 inches off the ground and that was about it.)


CFT = 145 + 65 + 225 = 435 I'm still right below advanced for 132 lbs class. (Advanced = 473, Intermediate=351)

[Veronica Davis]

Just got back from Philly. No workout today.

[Veronica Davis]

"Diet" Babble
Weight this morning... 129 lbs. I'm holding water (isn't that bb'rs favorite excuse), but I also am heavier than I need to be. Today is my first day on the Zone Diet. I decided to give it a try for 30 days. I made some modifications to suit my needs better. Training days I'll have 15 blocks and non-training days will be 13 blocks. I forgot to take a fat block this morning, but noone is perfect.

Today's calories should come to about 1748.


Training
Today is Day 1 of the crossfit and powerlifting plan. My bed was feeling extra good this morning so it took me forever to drag myself out of bed. I went to the gym and did that darn thing. Feeling pretty good now.


Day 1 - Crossfit
WOD from 12/23/07

3 rounds for time (as prescribed)
500 m row
bodyweight BP for 30 reps

I scaled to 3 rounds for time
500 m row
75 lbs BP (about 59% of my bw) for 15 reps

I normally roll with the Pack... but my BP had me looking like a Puppy.

Round 1 - Row (2:40) + BP (1:41) = 4:21
Round 2 - Row (2:27) + BP (2:11) = 4:38
Round 3 - Row (2:18) + BP (3:05) = 5:23

Standing Calf Raises (I need pretty calves for stage)
60 lbs - 30, 30, 30, 30, 30

Rear Delts (Pec Dec)
30 lbs - 10
60 lbs - 5, 4+1, 4+1

[Veronica Davis]

Diet
Day 2 in the Zone. I had to make some minor adjustments to the timing of food. Yesterday I thought I was going to eat my arm between meal 4 and 5. Then meal 5 and 6 were way too close together.


Training
Today was a tough one. I have no doubt in my mind that I'm going to be sore tomorrow... and a few days after that. I did box squats today. Going down isn't so bad... getting up now that's a different story. I sat on the box for 2 seconds before standing back up. The box was had me below parallell.


Day 2 - Powerlifting Squat Day
Box Squats
Warm-up
45 lbs - 5, 5

Working Sets
85 lbs - 2 reps x 10 sets with 1 min rest between sets

Good mornings
Warm-up
45 lbs - 7

Working Sets
70 lbs - 10
75 lbs - 10

SLDL
Warm up
45 lbs - 9

Working Sets
135 lbs - 10, 10

Abs
Hanging Knees to Elbows (like WHOA) - 5 reps for 5 sets

Sprints
1 min 4.0/30 sec 9.0 for 5 sets