Buy-in: Arm swings, dislocates, hip/knee rotations, donkey kicks (basically anything to loosen up my DOMS-racked body). Three rounds of 10 squats, 10 situps, 10 pushups, 10 supermans.
Skill: Medicine ball cleans: 3 x 5 @ 20# (I suck at these - add to goat list)
WOD: "Fran"
21 - 15 - 9 of:
Thrusters (45#)
Pullups
Time: 6:25
Last Fran time (9/16/08) was 7:31.
Thoughts: Ow. This hurt. A lot. I was surprised I went so much faster than last time, given how tired I was from yesterday and the fact that I was pushing more weight on the thrusters this time (45# vs 40#). Pullups needed an assist from my toes after the first 10. I actually did the CrossFit FlopTM afterwards, and someone came over to make sure I wasn't dying. Paperwork, you know.
Cash out: Not much. 3 x hollow holds (:23/:22/:27)
Okay, so how does this tie in to my programming needs? Obviously I'm not doing Fran as Rx'd, even for women. I can probably do several 65# thrusters, but 45 of them? Nuh-uh. Not happening right now. Ergo, I need to be stronger if I ever want to do Fran as Rx'd. Not to mention Diane, Linda, Grace....yadda, yadda yadda.
That brings me to goal-setting. What are my strength goals? What kind of weight do I want to be able to toss around and why?
Well, f*** if I know (just kidding). I want to be stronger. But "getting strong" is not a good goal - not specific. Maybe it would be better if I just deferred to Melissa's recent posts on the importance of strength. She says it way better than I can. Short version - being stronger makes everything else easier. And it lasts longer.
Here's where it gets tricky for me. I suck at setting specific goals, at least for something like this, where I'm not sure what's realistic and what's not. Swimming goals are easy - I want to go 1:11.83 in the 100 IM, because that's the qualifying time for Master's Nationals for my age group. It's a tough goal, but also attainable if I work my ass off for it. Lifting goals I'm not as sure about. What's tough but attainable? Should I use the Athletic Skills benchmarks laid out here?
Melissa was kind enough to share her programming with me, and I'm using that as a starting point as I try to figure out my own specifics.
1RM as of 12/15/08:
- Back squat 135#
- Shoulder press 65#
- Deadlift 165#
- Power clean 95#
- Push jerk 95#
2 comments:
I just realized I owe you some heavy met-con workouts. I'll send them over to you ASAP. I've got a ton, since I've been working Gant's program on and off for about six months now.
As for setting specific goals, do what we do here at the office - pick a number. If you get three months in and find it's too easy, bump it up. Too hard? Cut it back. Make it a stretch, but not so impossible that you'll end up hurting yourself to get there. Point is - just start somewhere.
For your DL, I highly recommend a 1.5x BW goal. Get some coaching on form (because a small correction in starting position can add 10# to your DL immediately) and then start rocking them out. Pulling 200# plus just sounds (and feels) bad-ass.
That was a FAST Fran! Maybe go for 50-55# next time? With a 95# power clean, my guess is that you have a lot more deadlift in you. I agree w/ Melissa. Get some coaching; I bet you'll surprise yourself.
Post a Comment