Coincidentally, I also enjoy spending way too much time listening to podcasts and watching CrossFit videos. Up to now, I've been 'multitasking' by also playing stupid online games. (What's up, Facebook apps and zylom.com?) Well, I've finally connected the dots. Post my training log here whilst listening/watching. And give my hands a break from the hours I've spent playing Burger Shop 2. (note: I just took a break to start an episode of CF Radio and play a game of BS2. Lame.)
(Couldn't I just write it down on paper whilst listening/watching, you ask? Sure. But that's no fun.)
In any case, here's a recap of training since the 2010 Games.
End of July/Early August:
After the Games, I gave myself a mental break (physically, I didn't feel too wrecked, but I was mentally drained from the pre-Games training, the travel, and the competition itself) and just showed up to CF classes when I liked the day's workout and felt like doing something. I didn't keep any record, but I'd guess I went in 3 or 4 days a week or so, and probably kind of half-assed a lot of the workouts. It felt great to relax and enjoy myself, but I knew that I wanted to make a run at qualifying as an individual for 2011, so I was mentally preparing myself to start thinking about how to train for that - making mental lists of weaknesses, etc.
Barbell I:
I don't have most of my log for Barbell I, and this is going to be plenty long as it is, so I'll just post an overview and my thoughts.
I signed up for Ricky's Barbell I class in August. It was an 8-week class comprised of 2 4-week cycles of his 15 program. I'm somewhat familiar with Rip and Wendler's programs, but had never really followed any dedicated strength program before. I liked the way the two were combined, and I always enjoy an opportunity to bench more. There was also self-selected assistance work - 2-4 exercises per day. The schedule broke down like this : Monday = Press, ring rows, weighted dips; Wednesday = Deadlift, pistols, glute-ham raises; Friday = Squat and Bench. I don't remember my Friday assistance work - I know I played a little with reverse hypers and did some chest-to-ring pullups, but didn't record anything for some reason.
I signed up for Ricky's Barbell I class in August. It was an 8-week class comprised of 2 4-week cycles of his 15 program. I'm somewhat familiar with Rip and Wendler's programs, but had never really followed any dedicated strength program before. I liked the way the two were combined, and I always enjoy an opportunity to bench more. There was also self-selected assistance work - 2-4 exercises per day. The schedule broke down like this : Monday = Press, ring rows, weighted dips; Wednesday = Deadlift, pistols, glute-ham raises; Friday = Squat and Bench. I don't remember my Friday assistance work - I know I played a little with reverse hypers and did some chest-to-ring pullups, but didn't record anything for some reason.
I definitely saw a lot of improvement in my technique for all 4 lifts, and a big increase in strength on the bench press. (Not surprising - my upper body strength, like most women, lags far behind my lower body.) I suspect my squat increased a bit, too, but didn't get a max set the last week due to a hip injury. While I enjoyed learning the assistance work, I don't feel like I really knew enough about how to choose the exercises and the sets/reps. Surprisingly, I'm not sure I got as much out of it as I could have. Overall, I thought 15 was great, but not necessarily the best for my lazy, unfocused personality.
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