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Old 08-20-2009, 07:14 AM   #1001
Melissa Whittle
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Re: Melissa W's Workout Log (Cue 1980s training montage)

8/19/09 - Crossfit Central WOD
With a continuously running clock , do 5 Rounds:
1 Minute of Squat Cleans (M:135 / W:95) - used 75 lbs
1 Minute Pull Ups
1 Minute rest

Started on squat cleans, completed 8-5 / 7-5 / 6-4 / 6-4 / 7-3

=55 total reps

I'm still the only woman in my class doing kipping pull-ups, so I didn't really have anyone to compare my results to. All of the guys who are doing unassisted pull-ups have been doing them for a good while and have their volume up. I think I did pretty well on the squat cleans, and I'm just slowly chipping away at getting better quality and volume on the kipping pull-ups. After the first couple of rounds, my kips were coming as singles. In the last round I had time to get 4, but I hit muscle failure after 3 and couldn't pull my chin over the bar.

Tape grips are the best thing since sliced brisket.
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Last edited by Melissa Whittle : 08-20-2009 at 07:16 AM.
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Old 08-20-2009, 08:49 AM   #1002
Diane Mahoney
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Re: Melissa W's Workout Log (Cue 1980s training montage)

Nice job, Melissa!!!
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Old 08-20-2009, 08:52 AM   #1003
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Re: Melissa W's Workout Log (Cue 1980s training montage)

Rocks to be the only woman doing them!
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Old 08-21-2009, 10:08 AM   #1004
Melissa Whittle
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Re: Melissa W's Workout Log (Cue 1980s training montage)

Quote:
Originally Posted by Diane Mahoney View Post
Nice job, Melissa!!!
Diane - Thanks!

Quote:
Originally Posted by Camille Lore View Post
Rocks to be the only woman doing them!
Camille - Yeah, it does, although I'd love my friends to get their first kipping pull-ups too! I keep telling them that once you get that first one, with your chin *almost* over the bar, they start coming pretty quick. But you have to keep working on them. They are using bands now so I think they are nearly there.
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Old 08-23-2009, 04:12 PM   #1005
Melissa Whittle
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Re: Melissa W's Workout Log (Cue 1980s training montage)

8/23/09 - Lifting Day

Pull-ups:
Kipping pull-ups 3 x 3
Dead hang with a band: 4, 3
Chins with a band and slightly jumping, negatives on the way down: 5, 5

Squat:
Warm-up 45x2x5, 55x1x5, 80x1x3, 110x1x2
Work sets 140x3x5
-Good depth and form.

Bench Press:
Warm-up 45x2x5, 60x1x3, 75x1x2
Work sets 87x3x5
-A bit more challenging than last time.

Deadlift:
Warm-up 77x2x5, 107x1x3, 160x1x2
Work set 190x1x5
-Good set. Feeling a little out of practice on heavy DLs.
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Old 08-23-2009, 07:02 PM   #1006
Nik Nichols
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Re: Melissa W's Workout Log (Cue 1980s training montage)

Quote:
Originally Posted by Melissa Whittle View Post
8/23/09 - Lifting Day

Pull-ups:
Kipping pull-ups 3 x 3
Dead hang with a band: 4, 3
Chins with a band and slightly jumping, negatives on the way down: 5, 5

Squat:
Warm-up 45x2x5, 55x1x5, 80x1x3, 110x1x2
Work sets 140x3x5
-Good depth and form.

Bench Press:
Warm-up 45x2x5, 60x1x3, 75x1x2
Work sets 87x3x5
-A bit more challenging than last time.

Deadlift:
Warm-up 77x2x5, 107x1x3, 160x1x2
Work set 190x1x5
-Good set. Feeling a little out of practice on heavy DLs.

Good solid work all the way. Great job on the pullups.

That is the thing about deads and I guess about everything, you don't do them for a wile, they get rusty.
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Old 08-27-2009, 07:35 AM   #1007
Melissa Whittle
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Re: Melissa W's Workout Log (Cue 1980s training montage)

Quote:
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That is the thing about deads and I guess about everything, you don't do them for a wile, they get rusty.
Nik - Totally! Well we got our practice in last night. Which is good, because CF Total is next week and I am worried that this time I might not be as strong on DLs as the last one I did 6 months ago when I had been lifting regularly leading up to it.

8/26/09- Crossfit Central WOD
5 Rounds of:
Max rep BW Deadlift
- used 145 lbs, not gonna lie
Max rep Pull Ups - used a black band
* Rest 2-3 minutes b/w rounds
* Score is total reps accumulated during 5 rounds of work


Results (Started on DL): 13/5, 11/5, 10/5, 10/3, 12/4 = 78

Mike talked me into using a band for pull-ups to get more, but I wish I hadn't because it didn't make much of a difference. I think maybe I did this WOD differently than most people in my class. I was going for as many pull-ups as I could get without dropping off the bar, but it seemed like everyone else did pull-ups anyway/anyhow to failure (people were kipping, using bands, jumping). I stayed with the same band the whole time, and my grip was definitely the limiting factor. It seemed like 5 was just the most I could get before my sweaty hands started slipping off the bar. If I had been going to failure (unable to get chin over bar), my pull-ups would have maybe doubled. In retrospect I wish I had done the WOD that way because it would have meant more pull-ups overall. Although maybe not that many, because in the 3rd round I ripped my left hand pretty badly under my pinky, even though I had taped the middle of my hand. I stopped to make a quick tape grip to cover it, but still sucked to do pull-ups with. We weren't timed, other than that our class time was limited.
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Old 08-31-2009, 07:18 AM   #1008
Melissa Whittle
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Re: Melissa W's Workout Log (Cue 1980s training montage)

8/29/09 - Lifting Day


Squats:
Warm-up 45x2x5, 55x1x5, 85x1x3, 115x1x3
Work sets 145x3x5
-Good depth on low bar squats. Feeling pretty sore in my hammies yesterday and this morning after doing these.

Press:
Warm-up 45x2x5, 50x1x2
Work sets: 62x3x5
-Not too bad.

Power Clean:
Warm-up 45x1x5, 60x1x3, 89x1x2
-Just wasn't feeling it today. I counted the plates wrong - last warmup set should have been around 76 and working weights 90 lbs. But I didn't like my form and I was tired, so I called it a day.
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Old 09-01-2009, 07:16 AM   #1009
Melissa Whittle
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Re: Melissa W's Workout Log (Cue 1980s training montage)

Benchmark WOD time again...

8/31/09 - Crossfit Central WOD
Crossfit Total
Back Squat 1-1-1
Shoulder Press 1-1-1


BS 170 / 175 / 180 PR

SP 90F / 85 / - (ran out of time)


Previous PR for BS was 175, set on 3/25/09. Previous PR for SP was 85 on 3/2/09. Not too long after I set those PRs, I took a break from heavy lifting outside of CF WODs and just recently started back up again. I have been resetting my squat for form and am pleasantly surprised that I set a new squat PR. Presses are tough - I feel like I have been plateaued on those for a while. We also had to really rush through the presses last night because we were running out of time, so after a single warm-up set at 65 lbs, I tried to break my old PR with 90 lbs. It just wouldn't go up. But if I had progressed the weight like I would normally, who knows.

Tomorrow we will complete the deadlift portion of CFT.
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Old 09-01-2009, 12:12 PM   #1010
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Re: Melissa W's Workout Log (Cue 1980s training montage)

Whoa! Very nice squat!!!
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