I haven't had consistent programming for my strength training because I'm trying to balance going to Crossfit classes 2x week and 1x week personal training. So, that leaves me about 2 workouts a week that I do on my own, 1 which is a run, and 1 that is strength. So, essentially, that means I'm doing the Rippetoe "Starting Strength" without the prescribed frequency.
Crossfit is supposed to be changing how they plan out the workouts starting this week so that there is greater commonality in what's focused on for a set time period, so I'm hoping that I'll be able to select class workouts that match what I need.
Despite the inconsistent-style of workouts, I've made some gains. It's a bit hard to compare 1 rep maxes to working sets (I think there are charts that can map them), but it doesn't matter too much at this point considering how early on I am in my training.
Backsquat
June 2012: 1 RM = 107#
Sept 2012: 3x6 @ 100#, 3x5 @ 105#, 3x6 @ 107.5#
Frontsquat
Sept 2012: 4x6 @ 65# (down with 4 sec count, 1 sec hold at bottom, fast up)
Bench press
June 2012: 1 RM = 57#
Sept 2012: 1 RM = 73#
We did a benchmark test in Crossfit today (a specific workout that will be re-tested in a few months), and for record keeping, here are my results:
A. In 20 min, find your 1RM Bench Press and Weighted Chin-Up:
Results for A:
Bench Press = 73#
Chin-Up Grip Lock Off = 20.5# weighted vest @ 15 seconds
B. Ring Dips: amrap in 20 sec.
Results for B:
Scaled to incline pushups at height "J" on the rack. Count=8
C. For total reps in 10 minutes:
10 rounds of “Cindy” (5 pullups, 10 pushups, 15 airsquats)
Row for max cals in the remaining time.
Results for C:
Scaled pullups to ring rows, scaled pushups to height "H"
Score=221 (finished 7 rounds of Cindy + 11 reps into the 8th round)
Crossfit is supposed to be changing how they plan out the workouts starting this week so that there is greater commonality in what's focused on for a set time period, so I'm hoping that I'll be able to select class workouts that match what I need.
Despite the inconsistent-style of workouts, I've made some gains. It's a bit hard to compare 1 rep maxes to working sets (I think there are charts that can map them), but it doesn't matter too much at this point considering how early on I am in my training.
Backsquat
June 2012: 1 RM = 107#
Sept 2012: 3x6 @ 100#, 3x5 @ 105#, 3x6 @ 107.5#
Frontsquat
Sept 2012: 4x6 @ 65# (down with 4 sec count, 1 sec hold at bottom, fast up)
Bench press
June 2012: 1 RM = 57#
Sept 2012: 1 RM = 73#
We did a benchmark test in Crossfit today (a specific workout that will be re-tested in a few months), and for record keeping, here are my results:
A. In 20 min, find your 1RM Bench Press and Weighted Chin-Up:
Results for A:
Bench Press = 73#
Chin-Up Grip Lock Off = 20.5# weighted vest @ 15 seconds
B. Ring Dips: amrap in 20 sec.
Results for B:
Scaled to incline pushups at height "J" on the rack. Count=8
C. For total reps in 10 minutes:
10 rounds of “Cindy” (5 pullups, 10 pushups, 15 airsquats)
Row for max cals in the remaining time.
Results for C:
Scaled pullups to ring rows, scaled pushups to height "H"
Score=221 (finished 7 rounds of Cindy + 11 reps into the 8th round)
