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GG's P-Side Experiment - Mission: Obstacle Course
- Thread starter GoalGetter
- Start date
Crossfit Workout - July 17, 2005
Today's workout wasn't really crazy. We all just worked on cleans, front squats and push presses/jerks.
My form is getting better, as is my speed, but i am still terrified of whacking myself in the neck or face with the bar. That's basically what is keeping me frmo doing a better job at this. I realized that today.
I cleaned 55lb
whoop-tee-doo.
I was a little upset because they kept throwing on more weight each round, even if form was not good, and I disagreed with that. There was another new guy whose form was even worse than mine, and this was his first time. And the two guys leading the group, although they gave him pointers along the way, kept adding weight to his bar as well. I just don't see how that is helpful if the guy can't even get it right yet. He was all arms/bicep curls with his cleans. The heavier the bar got, the more bicep curling he did. Jeez.
I kept my bar at 55lb the whole time. I got pissed and told them they could spray paint it pink for me if they want, but I'm not moving up until i get it right, or at least improve. They were good sports about my pouting and bitching.
My front squats are getting better.
We also did some yoga stretches - that was nice.
And I played on the rings again. But now i'm at work for one client this morning...
Today's workout wasn't really crazy. We all just worked on cleans, front squats and push presses/jerks.
My form is getting better, as is my speed, but i am still terrified of whacking myself in the neck or face with the bar. That's basically what is keeping me frmo doing a better job at this. I realized that today.
I cleaned 55lb
whoop-tee-doo.I was a little upset because they kept throwing on more weight each round, even if form was not good, and I disagreed with that. There was another new guy whose form was even worse than mine, and this was his first time. And the two guys leading the group, although they gave him pointers along the way, kept adding weight to his bar as well. I just don't see how that is helpful if the guy can't even get it right yet. He was all arms/bicep curls with his cleans. The heavier the bar got, the more bicep curling he did. Jeez.
I kept my bar at 55lb the whole time. I got pissed and told them they could spray paint it pink for me if they want, but I'm not moving up until i get it right, or at least improve. They were good sports about my pouting and bitching.
My front squats are getting better.
We also did some yoga stretches - that was nice.
And I played on the rings again. But now i'm at work for one client this morning...
nice workout, who's "they" by the way? Instructors of a class?
shiznit2169 said:
her crossfit group.
I think you can clean way more than 55lbs. I know you can. But you need to just start to work on getting the form down before upping the weight.
Who cares what those cross-shit people do. They fucking suck. Yea, I want to learn how to do the O-lifts from some pussy ass yoga instructor that is 120lbs soaking wet. Has that bitch lifted a weight in his life? You can squat more than he can. In addition, I have seen him clean.....he has no business teaching it.
They are nice people, and the other types of workouts are usually tough and fun. But when it came to this one, I just totally disagreed with the approach. They don't suck at other things, and I don't know enough about o-lifts to say they suck at THIS, so if you think so, then maybe they do. However, it is still an opportunity for me to practice more than once or twice a week. I did maybe a total of 22 cleans, front squats and presses/push presses (no jerks).P-funk said:her crossfit group.
I think you can clean way more than 55lbs. I know you can. But you need to just start to work on getting the form down before upping the weight.
Who cares what those cross-shit people do. They fucking suck. Yea, I want to learn how to do the O-lifts from some pussy ass yoga instructor that is 120lbs soaking wet. Has that bitch lifted a weight in his life? You can squat more than he can. In addition, I have seen him clean.....he has no business teaching it.
GoalGetter said:
yes, the other workous may be fun. I still don't know really what they are going for.
as far as the O-lifts go. I understand that you practiced more. But a good program needs proper caoching....without it, the program is only as good as the piece of paper it is written on.
Workout - July 18, 2005
Warmup - Squats
Workout - Total Body
Hang Clean & Power Jerk
55lb / 2 x 6
65lb / 2 x 2
NOTES: getting better, still not fast, still not RIGHT.
Olympic Front Squat
70 / 2
75 / 2
85 / 2 x 3
NOTES: much better this time. And my flexibility on my wrists and forearms is improving. The weight felt feather-light, whereas last week, the pain in my wrists was intolerable.
Bench Press with Tempo and Isometric Contraction
55/8 x 3
Tempo: 3 second negative, pause 1/2 inch from my chest, hold 4 seconds, then complete the rep by touching my chest and pressing up.
NOTES: Same weight as last week but i finished all my sets this time.
Reverse Grip Pullup Pyramid
1
2
3
2
1
NOTES: I SUCK. What the hell happened to my pullup strength. I remember a few months ago i was banging out a lot more reps per set of bodyweight pullups. I was so excited! Now... eh. I'm ashamed of myself.
Alternating Dumbbell Hammer Curls
15lb/7, 6, 6
45-degree Calf Machine
80/12, 12, 12
Tempo: same as bench press
NOTES: kept same weight, finished all my sets, BURN BURN BURN!!
A) Stability Ball Cuban Press Superset w/ B) Reverse Hyperextensions
a) 2.5lb Dumbbells/12 x 2
b) bw/15 x 2
Stability Ball Crunches
bw/25 x 2
Prone Knee-Ins on Stability Ball
15 x 2
SMF & Stretching - nice long stretching session
Warmup - Squats
Workout - Total Body
Hang Clean & Power Jerk
55lb / 2 x 6
65lb / 2 x 2
NOTES: getting better, still not fast, still not RIGHT.
Olympic Front Squat
70 / 2
75 / 2
85 / 2 x 3
NOTES: much better this time. And my flexibility on my wrists and forearms is improving. The weight felt feather-light, whereas last week, the pain in my wrists was intolerable.
Bench Press with Tempo and Isometric Contraction
55/8 x 3
Tempo: 3 second negative, pause 1/2 inch from my chest, hold 4 seconds, then complete the rep by touching my chest and pressing up.
NOTES: Same weight as last week but i finished all my sets this time.
Reverse Grip Pullup Pyramid
1
2
3
2
1
NOTES: I SUCK. What the hell happened to my pullup strength. I remember a few months ago i was banging out a lot more reps per set of bodyweight pullups. I was so excited! Now... eh. I'm ashamed of myself.
Alternating Dumbbell Hammer Curls
15lb/7, 6, 6
45-degree Calf Machine
80/12, 12, 12
Tempo: same as bench press
NOTES: kept same weight, finished all my sets, BURN BURN BURN!!
A) Stability Ball Cuban Press Superset w/ B) Reverse Hyperextensions
a) 2.5lb Dumbbells/12 x 2
b) bw/15 x 2
Stability Ball Crunches
bw/25 x 2
Prone Knee-Ins on Stability Ball
15 x 2
SMF & Stretching - nice long stretching session
you shouldn't be. It's tougher to do pullups halfway or at the end of a workout because you start to get exhausted and your arms fatigue easily. That's why whenever i do pullups, it's the first thing i do when i start my workout. For me, being able to do 12-15 reps starting off compared to only doing 5-7 halfway through is a huge difference.
Also, i'm amazed how you people can train so damn early. I can't even imagine going to the gym at 6 AM on a leg day.
Just got done talking to Ivonne. She is at the tri-fit womens obstacle course training camp/facility in Tampa Bay this weekend getting her runs in on the course so she can compete in Nov.
She is having a great time. She is getting all kinds of ideas for what she needs to work on as far as training for specific events. Lots of sprinting and running to keep that endurance up. She made it across the mokey bars but not without leaving a chunk of her hand on them. She banged her knee on one of the hurdles too. But she is having a blast and is psyched to get training and compete in Nov.
Hopefully she will send me some pics tomorrow night so I can show them to you guys and give you updates.
in other news, since she is gone that leaves me home alone all weekend. I have already eaten all the food in the house and there is no one here to cook more (i can cook but it sucks and is terribly bland. I am not as good as she is in the kitchen). I'm hungry.
She is having a great time. She is getting all kinds of ideas for what she needs to work on as far as training for specific events. Lots of sprinting and running to keep that endurance up. She made it across the mokey bars but not without leaving a chunk of her hand on them. She banged her knee on one of the hurdles too. But she is having a blast and is psyched to get training and compete in Nov.
Hopefully she will send me some pics tomorrow night so I can show them to you guys and give you updates.
in other news, since she is gone that leaves me home alone all weekend. I have already eaten all the food in the house and there is no one here to cook more (i can cook but it sucks and is terribly bland. I am not as good as she is in the kitchen). I'm hungry.
I'm making Jerk Chicken, sweetbread, & escaloped crusted yams tomorrow night 
Oh BTW...
You are whipped and hooked
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P-funk said:Just got done talking to Ivonne. She is at the tri-fit womens obstacle course training camp/facility in Tampa Bay this weekend getting her runs in on the course so she can compete in Nov.
She is having a great time. She is getting all kinds of ideas for what she needs to work on as far as training for specific events. Lots of sprinting and running to keep that endurance up. She made it across the mokey bars but not without leaving a chunk of her hand on them. She banged her knee on one of the hurdles too. But she is having a blast and is psyched to get training and compete in Nov.
Hopefully she will send me some pics tomorrow night so I can show them to you guys and give you updates.
in other news, since she is gone that leaves me home alone all weekend. I have already eaten all the food in the house and there is no one here to cook more (i can cook but it sucks and is terribly bland. I am not as good as she is in the kitchen). I'm hungry.
lol, dude i didn't know she was leaving this weekend. did she get those shoes?
wanna eat some burgers and watch crazy bulgarians sunday?
oh yea btw, my stuff never came today. the UPS usually leaves my shit under my stairs but for some reason he didn't this time...fuckface bastard. guess i won't be squeezing my COC this weekend...ha ha ha these jokes are getting stupid, lol
Yanick said:
she didn't get the shoes because she was unsure of what exactly they were.
Dude, you know I am always fucking down to eat burgers and watch the bulgarian olympic team DVD....lol........Milos Sarcev said they are dangerous squatter because they squat to fast. In other news I am going out to the Island to train with george and timmy tomorrow (instead of the team on sunday). We will do the lifts and then maybe fuck around with the strongman stuff. Timmy has the stones in his backyard!! lol.
14JL = speedP-funk said:
15JL = strength - (which also looked like olympic specific assistance motions)
so is it that simple???
2days = Speed before strength???
The Monkey Man said:14JL = speed
15JL = strength - (which also looked like olympic specific assistance motions)
so is it that simple???
2days = Speed before strength???
Wow, I can't believe someone even took a guess. Actually the idea behind the program was that ivonne wanted to do more athletic things and less bbing so I went with the basic idea that as and athlete you need to be strong at all joint actions...eccentric, static, and concentric. Looking at the program you will see every body part has a lift devoted to training each of those joint actions. The explosive lifting- cleans, push presses and med. ball passes- are all lifts training the concntric (explosive power) of those muscles- hips and back (the scond pull in the clean is all shrug and upper back and the first pull is essentially a deadlift which is stabalization of the upper back. the entire pull uses lower back strength), shoulders and chest. The slow eccentric and pausing in the hole used on the row, bench and squat were there to train the other two joint actions at those muscle groups.
...P-funk said:
hello from camp!
Well, P pretty much reported for me all there is to report so far!
I am having a blast. I peeled my hands though and it hurts like a motherfather.
Yesterday I ran sprints, learned to jump hurdles, learned to climb, get over, and dismount frmo the cargo rope wall and started to learn how to climb the other wall and get over it/dismount (still sucking at this tremendously). I also got through the ascending and descending monkey bars. Other stuff I practiced included the shuttle run, rope grid, box jumps, under/over steeple, dive rolls and sprinting sprinting sprinting.
There was only one other girl there yesterday so it was pretty much one-on-one instruction. It was GREAT. She is 24, into weight lifting and has a boyfriend who is a trainer and bodybuilder. She too has no previous o-course experience, so we had lots in common right off the bat and had a great time getting through it together. She got there late though, so for the first half of the afternoon, I was all over the course on my own. When she got there, I was able to go through some of the obstacles to demonstrate and then we did it together, and it was so cool - pushing each other, cheering each other on.
Al, the guy who runs this whole thing, said this is pretty much how it is at all the competitions. There is no cattiness. It is an amazing show of sisterhood and camaraderie, and as you run through the course there are hundreds of other women (all the competitors) cheering you on through it.
The girl from yesterday was at a competition earlier this year, as a spectator, and she said this was another factor that attracted her to trying Women's Tri-Fitness - the way the sport brings women together.
Honestly - this is SOOO MUCH TOUGHER than i thoguht it would be. TOUGH but totally doable. I am on a friggin mission to do this in november. I think I will come back to the camp maybe early september, after training for it for a month or so (training starts monday when i get back!).
Al is giving me a training program for the next 16 weeks. As far as food, my diet will pretty much stay the same, and if anything my calories might increase a bit. He said I will naturally lean out from this type of workout, so the body will be a byproduct of the sport. Just said I should try to eat mostly clean food regardless because of all the things i already know (good for me, fuel/energy, not put junk in my body, yadda yadda yadda).
Anyway, I'm off to have some breakfast (and today I am going to treat myself because Holiday Inn Express has some world-famous cinnamon rolls).
My ride will be here in about an hour and a half to take me to camp.
Here are some pics from yesterday. I didn't take any pictures at camp, but i will today. These pics are of my hand, and my brother and his girlfriend, who came to visit me at the hotel the minute i got back from camp last night all dirty and smelly. They are in central florida for the weekend and came by. This is the first time i see them since i left miami in may! It was so GREAT to goof around with them...
Well, P pretty much reported for me all there is to report so far!
I am having a blast. I peeled my hands though and it hurts like a motherfather.
Yesterday I ran sprints, learned to jump hurdles, learned to climb, get over, and dismount frmo the cargo rope wall and started to learn how to climb the other wall and get over it/dismount (still sucking at this tremendously). I also got through the ascending and descending monkey bars. Other stuff I practiced included the shuttle run, rope grid, box jumps, under/over steeple, dive rolls and sprinting sprinting sprinting.
There was only one other girl there yesterday so it was pretty much one-on-one instruction. It was GREAT. She is 24, into weight lifting and has a boyfriend who is a trainer and bodybuilder. She too has no previous o-course experience, so we had lots in common right off the bat and had a great time getting through it together. She got there late though, so for the first half of the afternoon, I was all over the course on my own. When she got there, I was able to go through some of the obstacles to demonstrate and then we did it together, and it was so cool - pushing each other, cheering each other on.
Al, the guy who runs this whole thing, said this is pretty much how it is at all the competitions. There is no cattiness. It is an amazing show of sisterhood and camaraderie, and as you run through the course there are hundreds of other women (all the competitors) cheering you on through it.
The girl from yesterday was at a competition earlier this year, as a spectator, and she said this was another factor that attracted her to trying Women's Tri-Fitness - the way the sport brings women together.
Honestly - this is SOOO MUCH TOUGHER than i thoguht it would be. TOUGH but totally doable. I am on a friggin mission to do this in november. I think I will come back to the camp maybe early september, after training for it for a month or so (training starts monday when i get back!).
Al is giving me a training program for the next 16 weeks. As far as food, my diet will pretty much stay the same, and if anything my calories might increase a bit. He said I will naturally lean out from this type of workout, so the body will be a byproduct of the sport. Just said I should try to eat mostly clean food regardless because of all the things i already know (good for me, fuel/energy, not put junk in my body, yadda yadda yadda).
Anyway, I'm off to have some breakfast (and today I am going to treat myself because Holiday Inn Express has some world-famous cinnamon rolls).
My ride will be here in about an hour and a half to take me to camp.
Here are some pics from yesterday. I didn't take any pictures at camp, but i will today. These pics are of my hand, and my brother and his girlfriend, who came to visit me at the hotel the minute i got back from camp last night all dirty and smelly. They are in central florida for the weekend and came by. This is the first time i see them since i left miami in may! It was so GREAT to goof around with them...
Do they have this sort of training for guys?
YES! He is tryingn to get more men involved in the next competitions! There is the MOCC: Men's Obstacle Course Challenge. I will try to get more info for you and any other guys interested.The Monkey Man said:
Here's some info: http://www.womenstri-fitness.com/mocc.htmlThe Monkey Man said:
Thanks, Kerry! HOw the heck are ya?! It seems we catch up with each other in spurtsBritChick said:Hello!
Camp sounds awesome Ivonne!
Pics are very cute too!!
hahaha!
THANX GG...GoalGetter said:
Maybe someone will want to sponsor an event around here
where is "around here" hahaha! an IM event or where you live?The Monkey Man said:THANX GG...
Maybe someone will want to sponsor an event around here
GoalGetter said:Thanks, Kerry! HOw the heck are ya?! It seems we catch up with each other in spurts
LOL @ spurts... okay I'm not gonna touch that one!
I'm doing great, two weeks out from contest and feeling pretty freaking good finally about my physique... words like 'freak', 'shredded' and 'ripped' are coming from friends, family and clients mouths... ha, loving it! hehe
I'm sure it will likely bite me in the ass and end up getting me marked down but at least I will hit stage happy!
I do hope to requalify for the 2006 Nationals.
Rod is gearing up for his first contest in November... sort of suckered him into that one, hmmm... on hindsight he suckered me back into the BC's when I was ready to quit by way of his promise to compete!
Work is busy as hell and now I've been thrown the offer of manager position... still considering the pros and cons of this and thus far I am still coming up with more cons than anything else, I'm flattered but at the same time stressed as all get out right now trying to figure everything out, work, train for this competition along with dealing with the everyday bs that life throws you... ugh, remind me to tell you about me ex next time we chat! lol
Bottom line for me is I enjoy personal training and I'm not sure I want the responsibility and hassle of a position in management. My clientele base is growing, I think I may be better just focusing on that and being patient until I build it enough to make some decent coin.
Can't wait for Vegas, less than 3 months to go... woohoo!!!!!!!!!!!! I need a holiday and some good food.
Hope everything is going well for you, you sound great from your posts and like you are on a new mission!
more pictures from camp
The first picture is me climbing the wall up the side, because my hands were bloody and i couldn't use the rope. The coach had me just run up the side and practice jumping down.
Next are two pics of me on the cargo rope - climbing and about to come over. That one of me about to come over was a re-enactment, I'm sad to say because the reason my hands were bloody was because I'd just done the rope and the guy with the camera missed the shot. In the real deal, I finished it by a) almost landing on my face, and b) peeling my already peeled hand when I flipped on the rope. Regardless that is like my FAVORITE part of the obstacle course! I LOVE IT!
Then there is a picture of me dismounting the wall (this should have been the second pic but i messed up).
The last picture is JUST AFTER i jumped a hurdle. During this same run, as I was coming back, a little girl ran across the field so I had to come to a screeching halt mid-sprint, yelling, "woah woah little kid!!!!" It totally messed me up and thought i tried to pick up my sprint again to get to the under/over and run to the end, I lost it all and barely made it to stand in front of the OVER steeple, and i couldn't even jump over it. I was completely disoriented after that kid dashed into my path out of nowhere.
So today I went through the whole course with some of the other girls. They go there every saturday! Suddenly i wish I could afford to fly in every saturday to come practice with them. THEY ARE SUCH A GREAT GROUP OF WOMEN! I loved meeting them and working out with them.
Anyway, ok so after the obstacle course stuff, we spent about 30-45 minutes on conditioning - squats, pushups, bunny hops over smaller hurdles, rope grid, more squats, lunges, crunches, v-ups, reverse crunches, more v-ups, more crunches... kill me now, please.
My left knee hurts a bit. My shoulders are a little sore. I'm a little sunburned. My peeled hands are on fire. But nothing, NOTHING hurts more right now than my hip flexors. Jesus. Every step I take is sooooooooo painful. Wow.
OK. i am going to ice my knee and try to take a nap. Coach is taking me to Lowe's later to get PVC pipes cut down to make practice hurdles.
Did I mention I'm LOVING this? LOVING IT.
The first picture is me climbing the wall up the side, because my hands were bloody and i couldn't use the rope. The coach had me just run up the side and practice jumping down.
Next are two pics of me on the cargo rope - climbing and about to come over. That one of me about to come over was a re-enactment, I'm sad to say because the reason my hands were bloody was because I'd just done the rope and the guy with the camera missed the shot. In the real deal, I finished it by a) almost landing on my face, and b) peeling my already peeled hand when I flipped on the rope. Regardless that is like my FAVORITE part of the obstacle course! I LOVE IT!
Then there is a picture of me dismounting the wall (this should have been the second pic but i messed up).
The last picture is JUST AFTER i jumped a hurdle. During this same run, as I was coming back, a little girl ran across the field so I had to come to a screeching halt mid-sprint, yelling, "woah woah little kid!!!!" It totally messed me up and thought i tried to pick up my sprint again to get to the under/over and run to the end, I lost it all and barely made it to stand in front of the OVER steeple, and i couldn't even jump over it. I was completely disoriented after that kid dashed into my path out of nowhere.
So today I went through the whole course with some of the other girls. They go there every saturday! Suddenly i wish I could afford to fly in every saturday to come practice with them. THEY ARE SUCH A GREAT GROUP OF WOMEN! I loved meeting them and working out with them.
Anyway, ok so after the obstacle course stuff, we spent about 30-45 minutes on conditioning - squats, pushups, bunny hops over smaller hurdles, rope grid, more squats, lunges, crunches, v-ups, reverse crunches, more v-ups, more crunches... kill me now, please.
My left knee hurts a bit. My shoulders are a little sore. I'm a little sunburned. My peeled hands are on fire. But nothing, NOTHING hurts more right now than my hip flexors. Jesus. Every step I take is sooooooooo painful. Wow.
OK. i am going to ice my knee and try to take a nap. Coach is taking me to Lowe's later to get PVC pipes cut down to make practice hurdles.
Did I mention I'm LOVING this? LOVING IT.
rigged hurdles for practice
well, since i don't have a lowe's in the city, and home depot won't cut pvc pipes for me, i ended up goign to lowe's here, and getting pipes and had them cut down. THe coach and his daughter went with me to show me how to build them.
I can't believe how friggin cool this is.
Now i just have to figure out how to get this home.
well, since i don't have a lowe's in the city, and home depot won't cut pvc pipes for me, i ended up goign to lowe's here, and getting pipes and had them cut down. THe coach and his daughter went with me to show me how to build them.
I can't believe how friggin cool this is.
Now i just have to figure out how to get this home.
probably a smart decisionBritChick said:LOL @ spurts... okay I'm not gonna touch that one!
hahaha!That is GREAT, kerry! So, do you have any pics? I wanna see!I'm doing great, two weeks out from contest and feeling pretty freaking good finally about my physique... words like 'freak', 'shredded' and 'ripped' are coming from friends, family and clients mouths... ha, loving it! hehe
I'm sure it will likely bite me in the ass and end up getting me marked down but at least I will hit stage happy!
I do hope to requalify for the 2006 Nationals.
ROD is competing?! oh my god! that's pretty cool, i guess! i didnt' know he was into this...
I hear ya. I'd probably feel the same way.
I am VERY excited abotu vegas! Can't wait! we are booked - flight and hotel - already!
Hope everything is going well for you, you sound great from your posts and like you are on a new mission!
[/QUOTE]Wow, that looks like so much fun!! Where was this exactly? I take it your going to do a tri-fitness comp?? How fun!! When is the comp?
Good luck with everything! Btw, I love your t-shirts! Do you ship to Sweden ?
Where was this exactly? I take it your going to do a tri-fitness comp?? How fun!! When is the comp?Good luck with everything!
Btw, I love your t-shirts! Do you ship to Sweden ?
