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Old 12-26-2007, 05:30 AM   #21
Veronica Davis
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Re: Veronica's Workout Journal

Today
Another ho-hum bb workout. The most exciting part was the sumo deadlift high pulls. The rest... snoozefest. I had intensity, but my heart wasn't really in it. I decided that I'm going to develop my own little workout plan that incorporates powerlifting and crossfit... b/c bb is BORING!!!


Back and Chest
Sumo DL high pulls (like whoa)
45 lbs - 10
65 lbs - 10
75 lbs - 6, 6, 6 (my technique could use a little tweaking, but not too shabby for my first time)

Bench Press
45 lbs - 10
65 lbs - 9 (3 second hold at bottom... working on exploding from the bottom)
75 lbs - 5 (3 second hold at bottom)
85 lbs - 2 to failure (sad... but the other sets wore me out)
95 lbs - 1 to failure
65 lbs - 7 (3 second hold at bottom)

HS High Pulldown
45 lbs each side - 10
80 lbs each side - 5, 5, 5, 5

HS Isolateral Bench Press
25 lbs each side - 6, 6, 6 (put of gas by this exercise)
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Old 12-27-2007, 05:49 AM   #22
Veronica Davis
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Re: Veronica's Workout Journal

Babble - Saying goodbye to BB'ing
I'm crossing over.... relax, not to the darkside. I'm crossing over to the crossfit world. I just can't get my mind around bb workouts anymore. They are BORING. I need a challenge. Pretty msucle is nice, but bb workouts just don't provide that challenge for me any more. Yeah Yeah Yeah... getting stronger should push me, but I've gotten stronger from crossfit workouts. Even imagining my competitors doing the workout doesn't help. Because for real, for real the women I've seen in the crossfit world would beat the snot out of the top pro figure competitors in any natural org on stage. Heck some of them would even give the IFBB figure pros a run for their money. Then I'm in total awe of the strength of these women. There this one bonafide chick on the crossfit boards... ya'll this chick can DL 270 lbs... and get this... she only weighs 106 lbs.

I've been reading up on crossfit principles and I'm in the process of developing a plan that incorporates crossfit and powerlifting. The official start date of the new plan is Jan 2nd so I'll be on the crossfit cycle of 3 days on 1 day off. So until then I'll be making things up as I go along.


Babble - Revelations from Today
I realized some things after today's workout
1. Doing push jerk is probably best the day after a rest day. My upperbody has been beat up and trying to do push jerks today wasn't a good move
2. I like my new New Balance shoes I bought for squatting and deadlifting. They have a thin hard sole. They were great today during the push jerk
3. Ice cold showers suck... there was no hot water at the gym
4. I need to work on my confidence with the olympic moves. This is something so new to me, which leads me to number 5.
5. Just when I started moving into the veteran category in the bb world... I'm not a rookie all over again in the crossfit world

Workout - Shoulders, Calves, Abs
Crossfit Warm-up (CFWU)
2 rounds
Samson stretch - 15 seconds
10 overhead squats with pole
10 sit-ups
10 pull-ups (my kipping has the kip, but not the ping)
10 dips

Push Jerk
45 lbs - 5 (warm-up set)
65 lbs - 3
65 lbs - 3 (form is getting better)
70 lbs - 3 (form was ugly on last rep)
75 lbs - 1 fail (need confidence)
75 lbs - 3/4 fail (um.. yeah...)

Calves
Box Jump ss with Seated Calf Raises
Box Jump
9 risers plus bench - 10, 10, 10, 10, 10 (on toes)

Seated Calf Raises
55 lbs - 20, 20, 20, 20, 20

Step Test
3 risers - 50 step-ups (on toes), 50 hops (on toes)

Abs
Bridging - 1 min bridge/30 second rest x 3

Situps ss with Crunches
Situps - 20, 20
Crunches - 25, 25
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Last edited by Veronica Davis : 12-27-2007 at 05:58 AM.
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Old 12-27-2007, 08:48 AM   #23
Delita Wright
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Re: Veronica's Workout Journal

Wow, Veronica! What an inspiration and what a journey. You go, woman! I hear ya! Thanks for the encouragement.

Delita
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Old 12-27-2007, 09:26 AM   #24
Tom Brose
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Re: Veronica's Workout Journal

WELCOME!!!

Seriously, you will feel great when you commit to Crossfit training. Make sure to check out Coach Ruts ME Black Box program to combine CF with more power stuff. Also look at Greg E.s performance Menu WOD for ideas, although his is O-lift focused.

Some thoughts on your Revelations of the Day:
1. think of jerks as lower body dominant. More Leg drive
2. Glad you like your NBs. Get some Olympic shoes, trust me!
3. I hate cold, but it is very beneficial.
4. Come get some help on O lifts (shameless self promotion) @ CFDC
5. yep. Aren't we all?
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Old 12-27-2007, 10:29 AM   #25
Veronica Davis
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Re: Veronica's Workout Journal

Quote:
Originally Posted by Delita Wright View Post
Wow, Veronica! What an inspiration and what a journey. You go, woman! I hear ya! Thanks for the encouragement.

Delita
No problem Delita. The journey isn't over yet.
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Old 12-27-2007, 10:33 AM   #26
Veronica Davis
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Re: Veronica's Workout Journal

Quote:
Originally Posted by Tom Brose View Post
WELCOME!!!

Seriously, you will feel great when you commit to Crossfit training. Make sure to check out Coach Ruts ME Black Box program to combine CF with more power stuff. Also look at Greg E.s performance Menu WOD for ideas, although his is O-lift focused.

Some thoughts on your Revelations of the Day:
1. think of jerks as lower body dominant. More Leg drive
2. Glad you like your NBs. Get some Olympic shoes, trust me!
3. I hate cold, but it is very beneficial.
4. Come get some help on O lifts (shameless self promotion) @ CFDC
5. yep. Aren't we all?
Hey Tom... I'm going to try to come this Sunday. I would definitely LOVE help on the O lifts and kipping pull-ups. I have the strength and I understand the movements, but I'm struggling with coordinating all the pieces together.
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Old 12-28-2007, 12:48 PM   #27
Veronica Davis
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Re: Veronica's Workout Journal

Today is a REST DAY....

Diet Babble
My weight was 126.4 lbs this morning. I'm looking lean and mean. LOL. I guess getting sick after I got back from Cancun was a good thing. While I was sick, I lost the 4 pounds I gained in Cancun. My weight has been holding steady. I do have some nutrition goals for 2008. It may seem small, but little things mean a lot

I currently have pretty good eating habits. I eat balanced meals and I allow myself "Fun Meals". I know some people on this board are doing the ZONE diet. I don't need to lose weight (not until the BB season starts anyway) and I have a really high metabolism. My biggest concern with the Zone is having no were to go when its time to diet for a show... Maybe I'll post a question in the Nutrition forums.


Crossfit + Powerlifting Plan
I spent 3 hours doing research on crossfit principles, Coach's ME black box program, and the westside barbell program. I put together two different options for a 12 day cycle. I asked 3 peole for their opinions... The person who monitors my training and diet (who just happens to be one of the world's best natural bb'rs), gave his blessings on Option 2. My boyfriend (a BB'r turned crossfit junkie..LOL) also likes Option 2. I also sent my plan to someone who is currently doing the Westside Barbell Program to get his thoughts.

Any who... here is the plan

The Master Plan
Day 1 - Crossfit
Day 2 - Squat Day (Squat, good mornings, leg press, leg curls, situps)
Day 3 - Crossfit
Day 4 - Rest
Day 5 - Crossfit
Day 6 - Bench (Bench, close grip bench, DB inclines, tricep extensions, situps)
Day 7 - Crossfit
Day 8 - Rest
Day 9 - Crossfit
Day 10 - Deadlift (Deadlift, T-Bar Rows, Shrugs, biceps, situps)
Day 11 - Crossfit
Day 12 - Rest
Repeat cycle
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Old 12-28-2007, 02:43 PM   #28
Steven Low
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Re: Veronica's Workout Journal

Ew. Leg curls and such. You should do better performance stuff that hits the muscles as hard. For example:

squats, good mornings, GHRs (weighted if needed), sprint intervals.. then weighted situps (well, overhead situps, hanging leg raises, etc. are probably all better) if you want

Military press, bench, weighted dips.. if you need something else hit up rings. Then weighted situps. If you really need to after that go for another triceps exercise.

Oly lift (clean or snatch -- yes this is heavy traps/shrug work), DL, t-bar rows/bent over rows, weighted pullups, then weighted situps.. if you really need to then go for more biceps.

Well, put it like this.. why do specific biceps work like curls when you can get biceps work and lat work with heavy weighted pullups? If you really need to afterwards then do some biceps curls.. but you probably won't need to.
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Old 12-28-2007, 02:56 PM   #29
Veronica Davis
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Re: Veronica's Workout Journal

Quote:
Originally Posted by Steven Low View Post
Ew. Leg curls and such. You should do better performance stuff that hits the muscles as hard. For example:

squats, good mornings, GHRs (weighted if needed), sprint intervals.. then weighted situps (well, overhead situps, hanging leg raises, etc. are probably all better) if you want

Military press, bench, weighted dips.. if you need something else hit up rings. Then weighted situps. If you really need to after that go for another triceps exercise.

Oly lift (clean or snatch -- yes this is heavy traps/shrug work), DL, t-bar rows/bent over rows, weighted pullups, then weighted situps.. if you really need to then go for more biceps.

Well, put it like this.. why do specific biceps work like curls when you can get biceps work and lat work with heavy weighted pullups? If you really need to afterwards then do some biceps curls.. but you probably won't need to.
Thanks for your comments Steve. The workouts in parenthesis aren't written in stone. I like some of your suggestions. Especially since I've come to hate isolation exercises. Since I started crossfit, I noticed my arms are too spent to do specific exercises. LOL.

All the ab work is going to be weighted. I need to develop thicker abs for when I get back on stage in May.
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Old 12-28-2007, 03:19 PM   #30
Steven Low
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Re: Veronica's Workout Journal

Definitely.

All I do is compounds (well, mostly rings work for upper body) and they have worked magnificently.
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