strengthfirst asked: Hi! I really enjoy your blog and your workouts are great! So, I thought I would ask you if you had any recommendations of people to follow? If you don't mind I would love some specific recommendations. I'm just looking for blogs that aren't just all reblogs, etc. I hope this isn't too forward! Have a good day.
Thank you! It’s always great to get messages like this. :)
My favourite blogs are those which are fitness related and post a lot of personal experiences, workouts, recipes and gear reviews. These are some of my faves:
http://femme-enforme.tumblr.com/
http://rxingmyassoff.tumblr.com/
http://newidentity-athlete.tumblr.com/
http://warrior-fitness.tumblr.com/
http://www.valhallatrainingsystem.com/
http://iliftthereforeiam.tumblr.com/
http://lifeandthewilltoliveit.tumblr.com/
http://pumpandcircumstance.tumblr.com/
http://brooksylite.tumblr.com/
http://timetobeunfat.tumblr.com/
http://crossfitter.tumblr.com/
http://ourtimetochange.tumblr.com/
http://fat-to-fast.tumblr.com/
http://crossfitpete.tumblr.com/
This isn’t everyone, but it’s a pretty good start! They’re all great blogs and well worth checking out. :)
May 30, 2012
Today was one of my two-a-day days. In the morning it was Oly lifting and the afternoon it was the regular class at The Cell. I finally, finally managed to get to proper extension when cleaning. All it took was doing clean pulls from the waist. Man, 8 months of shitty power cleans and I now finally understand how to shrug. Argh!
Strength:
- Back Squat: 3 x 5 @ 65kg(143lb) I used my new lifting belt on the last set and it felt tight but not uncomfortable, and it helped a lot
- Deadlift: 5 x 75kg(165lb)
WOD: in 12 minutes perform:
- 100 double unders
Then AMRAP of:
80kgPush Jerk, 4 reps (35kg/77lb)- Run 200m
I did the DUs in 1:47 then got 6 rounds, 4 extra push jerks and 50m. I was aiming for at least 5 rounds and was giving myself 2:30 to do the DUs so I am one very happy girl. :)
Then I did some muscle up progressions from the knees and some strict pull ups on the teeniest band we have. Then I gave the band the flick and with some advice from Coach Jase and Coach-in-training Steeny I got my first strict pull up! I gave it a rest and tried to get a second one but my arms were cactus! I had written on the goals whiteboard “1 strict pull up by June 1st 2012” and it felt so good to write that I’d done it! :)
Edit: Whoops! I forgot to add my weights for the push jerks! I most certainly DID NOT push jerk 80kg. Haha!
“OH MY GAWWWWDDD something more cute than I am! “
Reblog for my-intention-is-happiness. :)
A little vid I took tonight of me squatting. I’m not sure if I get to full depth on the last two reps. This is the second set of three at 60kg (132lb) which is about 70% of my 1RM. :)
May 28, 2012
Last night in paradise at work!! :)
Back Squat: 3 x 5 @ 60kg
Press: 3 x 5 @ 25kg
I was meant to do a power snatch and burpee AMRAP after that but meh, I felt tired tonight and I want to be fresh as a daisy for my four days of training back in Perth, some of which are two-a-days. I did some accessory work instead and some more push ups to get me to 53 for the day.
Strict pull up (orange band): 7-5-7
I also taught T how to squat. She was all knees forward and arched back until I showed her an erector activation exercise I read about in Starting Strength then like magic she realised which muscles to activate and her squat improved a millionty percent (ok, maybe not that much but a lot).
Good morning from mining country! Morning push ups done: 12-11-11 = 34. I’m doing 3 sets of max reps every morning, aiming for 50. :)
Today is the first day of our new strength program. I’m really looking forward to it. I’m on the beginner program for now but it shouldn’t be long before I move to intermediate where they do more oly lifting accessory strength work. I’m really excited as I feel this new program will see me gain more rapidly than I have been. 300kg total here I come!!!
One more sleep until R’n’R!!
May 27, 2012
As I posted this morning I did 30 push ups this morning before breakfast to get me started for the day. I did another 20 tonight. 50 a day is the goal now, work those goats! :)
Skill/strength: Snatch work
- Burgener warm up 2 x 3 (broomstick then 10kg)
- High hang power snatch 3 x 3 @ 10-15-20kg
- Pressing snatch balance 3 @ 20kg
- Heaving snatch balance 2 x 3 @ 20kg
WOD: 6 rounds for max reps of:
- 1 minute Handstand Push Up (to equivalent of 1 ab-mat)
- 1 min Double Unders
Rest 1 minute between rounds.
Score: 11/33, 12/42, 12/44, 15/42, 10/36, 5/42
Interestingly I kept my DUs pretty consistent. The HSPU, on the other hand, I could barely push myself back up again in the last round! This was a really good, fun wod. One of the trainee coaches at my gym made it up for me today. :)
I also did some bar dips: 4-4-2 (4 is a new PR!!) and some back extensions on a Roman Chair: 10-10-10.
Bed time now and my 3rd IF day tomorrow. No food for me until dinner tomorrow night. More on my experiences with IF after the month experiment is up, but right now it’s working for me. :)
This baby is on its way to me! I went halves with Justin (he be my man) and its going to live in the doorway at home. I’m going to get that dead hang pullup come hell or high water.
Round two of work your goats!!
04:40
That’s the time my alarm went off this morning so I could fit in my daily dose of push ups. 20 is too easy now so I’m doing 30.
14-13-3
Two more sleeps and I’m home for 5 days of R’n’R!! :)
May 25, 2012
My quads have been a little tight since last week, so I did rowing intervals instead of the running intervals I’d planned. And lots and lots of mobility work. :)
Warm: 1000m row aiming for sub 2:30/500m pace and sub 25 stroke rate. Managed a 21-22 stroke rate and a time of 4:48. I’m pleased with that as it felt quite comfortable. :)
Skill/strength: 5 sets of max reps of:
- Ring dip (orange band): 10-11-7-8-7
- Strict pull-up (orange band): 5-4-6-5-5
- Push-up: 12-5-9-6-6
I strung up my rings in the work gym and prayed that no one would come in and tell me to take them down. The push ups got me to 58 for the day, including my 20 pre-breakfast push-ups.
Rowing intervals: 250m w 30 sec rest
- 57.7 (1:55/500m pace)
- 59.8 (1:59)
- 1:02 (2:04)
- 1:03 (2:06)
I’m happy that I managed to keep them within 5 seconds. My form is improving but my stroke rate for the sprints (are they called sprints in rowing?) we’re all between 29-30 stroke rate. Pretty inefficient. Meh.
Rest day tomorrow and I’m going to use the extra time to hook into Starting Strength and watch more you tube videos of oly lifting. Such an exciting life I lead. ;)
Push ups.
I’ve been doing 20 every morning and 30 during my warm up in the afternoon. After just four days they are getting much, much easier. I’m well on my way to 50 consecutive push ups.
The only way to get better at things you suck at is to do them more. No short cuts. No excuses. Do it!! :)
Low bar… I am still classed as a beginner lifter and my coaches have taught me to low bar, so that’s what I do. It’s kind of like asking whether you barrack for Collingwood or Carlton. Both are good teams, but the Collingwood supporters will insist their team is best… and so will the Blues’ supporters. :)
May 24, 2012
Half way. Day four over, five more to go then five days of R’n’R. :)
Strength: Back Squat: 5-5-5 @ 40-50-60% of 1RM
5 x 35kg, 5 x 40kg, 5 x 45kg
WOD
3 rounds for time of:
70kg (50kg) Push Press, 1 rep
Strict Pull Up, 1 rep
70kg (50kg) Push Press, 3 reps
Strict Pull Up, 3 reps
70kg (50kg) Push Press, 5 reps
Strict Pull Ups, 5 reps
I used my orange band (second smallest) for the pull ups and was going to use 35kg for the push presses, but I felt it in the top of my quads with every push so I dropped the weight to 30kg. If I was training at my gym I would have probably given 40kg a go and used a thicker band for the pull ups. Whateva.
Time: 8:58
After that I ate, had a beer with the crew to help one of the guys celebrate his 30th and am now in dire need of a shower and bed. Good night. :)
