From Crossfit to NROL4W - my NEW training log

[Juleslynne]

STAGE 2, WORKOUT B1, MAR.24 2008

WIDEGRIP DL FROM BOX: 2/10 @ 85lb
BULGARIAN SPLIT SQUAT:2/10 @ 25lb
UNDERHAND LAT PULLDOWN: 1/10 @ 50lb, 1/10 @55lb
REVERSE LUNGE FROM BOX: 2/10 @ 10lb
DB PRONE CUBAN SNATCH: 2/10 @ 5lb
SWISS-BALL CRUNCH: 2/10
REVERSE CRUNCH: 2/10
LATERAL FLEXION: 2/10
PRONE COBRA: 2/90sec
HIIT: did not complete, out of time

I did the HIIT the next day because I ran out of time, the workout took a lot longer than stage 1. It was good, I need to go up with some of the weights.

[Juleslynne]

STAGE 2, WORKOUT A2, MAR.26, 2008

FRONT SQUAT/PUSH PRESS: 1/10 @ 55lbs, 1/10 @ 65lbs
STEP-UPS: 2/10 @ 15lbs
DB ONE POINT ROW: 2/10 @ 10lbs
STATIC LUNGE: 2/10 @ 12.5lbs
PUSH-UPS: T-pushups with 5lb weights in each hand, 2/10
PLANK: 2/60 seconds
CABLE WOOD CHOP: 2/10 (weight was at 1 on powerlift equip)

[Juleslynne]

STAGE 2, WORKOUT B2, MAR.28, 2008

WIDEGRIP DL FROM BOX: 1/10 @ 95lb, 1/10 105lbs
BULGARIAN SPLIT SQUAT:2/10 @ 45lb bar
UNDERHAND LAT PULLDOWN: 2/10 @ 90lbs
REVERSE LUNGE FROM BOX: 2/10 @ 15lbs
DB PRONE CUBAN SNATCH: 2/10 @ 10lbs
SWISS-BALL CRUNCH: 2/10
REVERSE CRUNCH: 2/10
LATERAL FLEXION: 2/10
PRONE COBRA: 2/90sec
HIIT: I used the treadmill, 5 min warm-up at levels 6,7, 3x 1min intervals at level 10.5, 3x rests at level 7.5

Managed to go up with most exercises. The lat pulldown was a different machine than the workout before. I still need to refer back to the pictures in the book for some, just to get it right. I should remember it for next time now though.

[Juleslynne]

STAGE 2, WORKOUT A3, MAR.31, 2008

FRONT SQUAT/PUSH PRESS: 1/10 @ 65lbs, 1/9 @ 65lbs
STEP-UPS: 2/10 @ 15lbs
DB ONE POINT ROW: 2/10 @ 10lbs
STATIC LUNGE: 2/10 @ 15lbs
PUSH-UPS: T-pushups with 5lb weights in each hand, 2/10
PLANK: 1/60 seconds, 1/65 seconds
CABLE WOOD CHOP: 2/10 (weight was at 2 on powerlift equip)

I had a great time with the front squats, I tried to get the last rep up and I just couldn't get it....my grip wasn't there. It actually felt good to 'fail', I knew I was working hard and was getting great form for all the other reps. I was exhausted with this workout, the squats really had me pooped but I worked hard for the other exercises. ( I like A better than B for this stage!) I got a great comment from a guy in the gym so that was nice!!

[Juleslynne]

OK - it's taken me a while to post my Stage 2 workouts, I should do them regularly but just can't find the time to sit down with my book at the computer these days. Just 3 more workouts then I'm on to Stage 3. I'm feeling pretty good, pretty strong and I know my body is changing. I can fit into a size 6 quite well (size 6 was tight at Christmas) and find myself shopping in the small section instead of the M/L. Woohoo!!! There's lots of room for improvement though, I'll keep working at it.

[Juleslynne]

STAGE 2, WORKOUT B3, APR.2, 2008

WIDEGRIP DL FROM BOX: 2/10 115lbs
BULGARIAN SPLIT SQUAT:2/10 @ 65lbs (bar)
UNDERHAND LAT PULLDOWN: 2/10 @ 100lbs
REVERSE LUNGE FROM BOX: 2/10 @ 10lbs
DB PRONE CUBAN SNATCH: 2/10 @ 5lbs
SWISS-BALL CRUNCH: 2/10
REVERSE CRUNCH: 2/10
LATERAL FLEXION: 2/10
PRONE COBRA: 2/90sec
HIIT: I used the treadmill, 5 min warm-up at levels 6,7, 3x 1min intervals at level 10.5, 3x rests at level 7.5

I went down with the snatch and reverse lunge. I need 8's for the snatch I think and I was practicing my balance and getting my knee low before touching down for the reverse lunges. I have to remind myself to breathe regularly for the prone cobra, i find I sometimes am holding my breath!! This is a long workout, I always run out of time to shower at the end....now I have to make time for one at home...difficult.

2 workouts left for Stage 2

[Juleslynne]

STAGE 2, WORKOUT A4, APR. 4, 2008

FRONT SQUAT/PUSH PRESS: 2/10 @ 55 lbs
STEP-UPS: 2/10 @ 20 lbs
DB ONE POINT ROW: 2/10 @ 15 lbs
STATIC LUNGE: 2/10 @ 20 lbs
PUSH-UPS: T-pushups with 5lb weights in each hand, 1/10, 1/8, then 5 reg
PLANK: 1/60 seconds, 1/65 seconds
CABLE WOOD CHOP: 2/10 (weight was at 2 on powerlift equip)

I was out last night so was very tired this morning and started at 55lbs for the squat/press then decided to stay at that weight. My form was very good though, I felt stable and had a good smooth motion. My grip is getting a bit better. I increased the other weights and was pushing through it.

I have to check the book to see if we do AMRAP after each stage..

[Juleslynne]

STAGE 2, WORKOUT B4, APR.7, 2008

WIDEGRIP DL FROM BOX: 2/10 115lbs
BULGARIAN SPLIT SQUAT:2/10 @ holding 25lb plate
UNDERHAND LAT PULLDOWN: 2/10 @ 100lbs
REVERSE LUNGE FROM BOX: 2/10 @ 10lbs
DB PRONE CUBAN SNATCH: 2/10 @ 8lbs
SWISS-BALL CRUNCH: 2/10
REVERSE CRUNCH: 2/10
LATERAL FLEXION: 2/10
PRONE COBRA: 2/90sec
HIIT: I used the treadmill, 5 min warm-up at levels 6,7, 3x 1min intervals at level 10.5, 3x rests at level 7.5

[Juleslynne]

STAGE 3, WORKOUT A, APRIL 9 2008

ONE ARM DB SNATCH: 1/6 @ 25lbs, 2/6 @ 30lbs
DB 1 LEG ROMANIAN DL: 1/6 @ 8lbs, 1/6 @ 12lbs, 1/6 @ 15lbs
BB BENT-OVER ROW: 1/6@ 75lbs, 2/6 @ 95lbs
DB 1 ARM OVERHEAD SQUAT: 3/6 @ 15-30lbs
DB INCLINE BENCH PRESS: 3/6 @ 25lbs
PLANK: 1-90, 2-60
REVERSE WOOD CHOP: 3/6, plate 2
BODY-WEIGHT MATRIX: 3:35, 3:20

This workout brought me down!! I had to sit down and recover for quite a while before heading to the changeroom. It reminds me of the cross-fit body-weight matrix but I didn't do a full workout before doing those so this was really rough! Whew...

[Juleslynne]

STAGE 3, WORKOUT B1, APRIL 11,2008

A Barbell Romanian DL/Bent Over Row: 3/6 @ 100lbs
B1 Partial 1 Leg Squat: 3/6
B2 Wide Grip Lat Pulldown: 3/6 @ 100
C1 Back Extension: 3/6
C2 YTWL: 3/6 @ 5lbs
D1 Swiss Ball
D2 Hip Flexion
D3 Lateral Flexion
E Prone Cobra: 1@90, 2@60
Treadmill HIIT, level 6 warm-up, level 8 rests, level 10, 10.5, 11 for sprints


Notes: A lot of body weight exercises with this one. I want to go up with the pulldowns, I'll try 105 (with a plate weight) next time. I couldn't keep the prone cobra, darn...next time. I have to ask if we bring our arms back to beginning for YTWL or just go straight to the new position right away.

Today it's A2 so I'll post back later with that.

[Steer810]

DB snatches, DL ---> Rows, OH squats...awesome job.

Nice work! Keep it up.

[Juleslynne]

STAGE 3, WORKOUT A2, APRIL 14 2008

ONE ARM DB SNATCH: 3/6 @ 30lbs
DB 1 LEG ROMANIAN DL: 1/6 @ 20lbs 2/6 @ 30lbs
BB BENT-OVER ROW: 3/6 @ 95lbs
DB 1 ARM OVERHEAD SQUAT: 3/6 @ 15-30lbs
DB INCLINE BENCH PRESS: 3/6 @ 30lbs
PLANK: 1-90, 1-75, 1-60
REVERSE WOOD CHOP: 3/6, plate 2
BODY-WEIGHT MATRIX: 2:45, 2:50

Great matrix today, I'll try to beat that time for Friday. I wanted to go up with the 1 arm overhead squat but didn't feel quite stable so stayed at 15/30. I did go up with the bench press though and felt good about that. The planks were rough today.

I love that a lot of these exercises are going to help me build up those muscles needed for golfing this summer!


Thanks for stopping by Steer!

[Juleslynne]

Oh my, I'm not sure I can work out today... I think you need to be able to walk before you can run and right now my hamstrings are KILLING ME!!!
I might just have to listen to my body today and stay home, either that or push through it...right now I can't decide.

[Juleslynne]

I stayed home though I did go for a walk and I'm taking my daughter swimming tonight, it's not a workout but we're walking there so at least I'll be doing something. I had to read the signs from my body and I'm glad I did.....I think I needed this day off from the gym.

I'll be back at it on Friday and will get in a walk or run tomorrow.

Jules

[Juleslynne]

STAGE 3, WORKOUT B2, APRIL 18,2008

A Barbell Romanian DL/Bent Over Row:
1/6 @ 95, 1/6 @105lbs, 1/6 @ 115lbs

B1 Partial 1 Leg Squat: 3/6

B2 Wide Grip Lat Pulldown: 1/6 @ 100, 2/6 @ 105

C1 Back Extension: 3/6

C2 YTWL: 3/6 @ 5lbs

D1 Swiss Ball

D2 Hip Flexion

D3 Lateral Flexion

Treadmill HIIT, level 6 warm-up, level 8 rests, level 12.5 for sprints


Good workout, went up with the weights and was happy with the HIIT at the end. I had to skip the prone cobra's to finish in time.

[Juleslynne]

OK, I've been at the gym, I've been logging my workouts but haven't been online here to post much.

Here's my final workouts from Stage 3:

STAGE 3, WORKOUT A3, APRIL 23, 2008
ONE ARM DB SNATCH: 3/6 @ 30lbs
DB 1 LEG ROMANIAN DL: 3/6 @ 20lbs
BB BENT-OVER ROW: 3/6 @ 95lbs
DB 1 ARM OVERHEAD SQUAT: 3/6 @ 20/40lbs
DB INCLINE BENCH PRESS: 3/6 @ 30lbs
PLANK: 1-60, 1-45, 1-30
REVERSE WOOD CHOP: 3/6, plate 2
BODY-WEIGHT MATRIX: 2:55, 2:50


STAGE 3, WORKOUT B3, APRIL 25,2008
A Barbell Romanian DL/Bent Over Row: 100,105,115
B1 Partial 1 Leg Squat: 3/6
B2 Wide Grip Lat Pulldown: 1/6 @ 100lbs, 2/6 @ 105lbs
C1 Back Extension: 1/6, 1/6 @ 10lbs, 1/6 @ 20lbs
C2 YTWL: 3/6 @ 5lbs
D1 Swiss Ball
D2 Hip Flexion
D3 Lateral Flexion
Treadmill HIIT, level 6 warm-up, level 8 rests, level 13.5 for sprints


STAGE 3, WORKOUT A4, APRIL 28, 2008
ONE ARM DB SNATCH: 2/6 @ 30lbs, 1/6 @ 35lbs
DB 1 LEG ROMANIAN DL: 3/6 @ 25lbs
BB BENT-OVER ROW: 3/6 @ 95lbs
DB 1 ARM OVERHEAD SQUAT: 1/6 @ 20/40lbs. 1/6 @ 15/30lbs
DB INCLINE BENCH PRESS: 3/6 @ 25lbs
PLANK: 1-90, 1-90, 1-60
REVERSE WOOD CHOP: used med. ball instead of cable
BODY-WEIGHT MATRIX: 2:45, 2:58



STAGE 3, WORKOUT B4, APRIL 30,2008
A Barbell Romanian DL/Bent Over Row: 3/6 @ 115lbs
B1 Partial 1 Leg Squat: 3/6
B2 Wide Grip Lat Pulldown: 3/6 @ 105lbs
C1 Back Extension: 1/6 @ 20lbs, 2/6 @ 25lbs
C2 YTWL: 3/6 @ 5lbs
D1 Swiss Ball
D2 Hip Flexion
D3 Lateral Flexion
Treadmill HIIT, level 6 warm-up, level 8 rests, level 13.5 for sprints (had to stop 1/2 way through....pain in knee)

[Juleslynne]

And now on to Stage 4! It looks eerily familiar (hello Stage 2...welcome back) We're going on holidays soon so I wasn't sure if I should start stage 4 then stop half way through it but I'll get in 6 out of the 8 workouts before we go. I will have to take measurements again soon since my clothes are fitting differently. I was shopping the other day and some size 4's were fitting (surprise!) though I'm happy that all size 6 fits well right now.

Here's today's program:
STAGE 4, WORKOUT A1, MAY 5, 2008
A Front squat / push press: 2/8 @ 65lbs
B1 Step-up: 2/8 @ 45lbs oly bar on shoulders
B2 DB 1 point row: 1/8 @ 15lbs, 1/8 @ 20lbs
C1 Static lunge: 1/8 @ 15lbs, 1/8 @ 20lbs
C2 Push-up: T pushups with 3lbs each
D1 Plank: 1@75, 1@90
D2 Cable horizontal wood chop: 2/8 @ 40lbs

NOTES:
-I'm pressed for time on Mondays because I have to get my daughter to dance class so opted for the 2/8 instead of 3/8 for this workout
-the squats felt good, I had major shaky jello-like legs
-I tried the oly bar on shoulder option for the step-ups and it really changes the difficulty level. Today was a lot of balance practice, next time I'll add some weight
-I have to push myself to do the planks, I find them tough but need to get up to that 120 second mark...Ugh!
-the wood chops seem to hurt my back, I need to find out if I'm doing them right. I didn't go up in weight with these...will see how I feel for A2