From our friend and client Wenarto, who loves CrossFit!
I'm a CrossFit fitness trainer offering personal training and classes.
My goal is to offer each client the most effective training for him or
her. I'm constantly studying respected training materials such as
Starting Strength, The Athletic Body in Balance, Ultimate Back Fitness and Performance, and the CrossFit Journal. CrossFit-style
training -- ever-changing, fast circuit workouts without machines -- can
build your work capacity, stamina, muscle, and
mental toughness more than you might imagine. That's what happened for
me and lots of people I train with.
My fifth six-week, 12-session kettlebell fitness class will start November 6. Kettlebell training reviews from some of my clients. If you've wanted to try working out with kettlebells, or try CrossFit-style workouts, contact me (fran@fitnotes.net) about my next class or about personal training sessions. Your first CrossFit training session at CrossFit Seattle is free. No monthly gym membership is needed.
My fifth six-week, 12-session kettlebell fitness class will start November 6. Kettlebell training reviews from some of my clients. If you've wanted to try working out with kettlebells, or try CrossFit-style workouts, contact me (fran@fitnotes.net) about my next class or about personal training sessions. Your first CrossFit training session at CrossFit Seattle is free. No monthly gym membership is needed.
Last night we went to see The English Beat at the Showbox. I wanted to do a squat workout but didn't want to be exhausted when standing in the audience. Tom had the smart idea that the 10 sets of 2 heavy squats I'd been doing lately might be a bit much. So, I did 5 sets of 3 at 95 kg. Next week, 5 sets of 3 at 97.
Presses, also yesterday, at 30 kg: 4 reps, 5, 5, 5.
I had a migraine a couple of days ago for two days, so each day when I woke up I took two Aleve (naproxen) and one more in the afternoon. My elbow 'mysteriously' was symptom free starting the first evening. This morning I went back to the PT (Integrated Manual Therapy in Shoreline) and told him about this. I've been doing his exercises too, for a few months now, but he seemed as happy as I was to hear that the Aleve had helped so much. I'll stay on that dosage for 10 more days (plus fish oil when I can remember to take it!). Tonight at the gym I was in such a great mood. I felt like a new person. During the workout class with Scott, I did 30 clean and jerks. It was only 35 pounds! A training bar plus two 10-pound plates. Still, I hadn't done cleans in months and it felt so great.
I got carried away and did a few handstands afterward and 4 sets of 5 pull-ups. Not a great idea but the elbow is not sore. Next Friday is the Twelve Days of CrossFit workout and I want to participate for the fifth year.
Presses, also yesterday, at 30 kg: 4 reps, 5, 5, 5.
I had a migraine a couple of days ago for two days, so each day when I woke up I took two Aleve (naproxen) and one more in the afternoon. My elbow 'mysteriously' was symptom free starting the first evening. This morning I went back to the PT (Integrated Manual Therapy in Shoreline) and told him about this. I've been doing his exercises too, for a few months now, but he seemed as happy as I was to hear that the Aleve had helped so much. I'll stay on that dosage for 10 more days (plus fish oil when I can remember to take it!). Tonight at the gym I was in such a great mood. I felt like a new person. During the workout class with Scott, I did 30 clean and jerks. It was only 35 pounds! A training bar plus two 10-pound plates. Still, I hadn't done cleans in months and it felt so great.
I got carried away and did a few handstands afterward and 4 sets of 5 pull-ups. Not a great idea but the elbow is not sore. Next Friday is the Twelve Days of CrossFit workout and I want to participate for the fifth year.
Most recent squat workout:
November 19: 10 sets of 2 at 95 kg
Most recent deadlifts:
Yesterday. Six singles at 100 kg
Pressing:
Today. 5 sets of 5 at 27 kg. Like the deadlifts, I'm working back into these as my elbow improves and at the same time doing Egoscue exercises to loosen up my shoulders and spine.
November 19: 10 sets of 2 at 95 kg
Most recent deadlifts:
Yesterday. Six singles at 100 kg
Pressing:
Today. 5 sets of 5 at 27 kg. Like the deadlifts, I'm working back into these as my elbow improves and at the same time doing Egoscue exercises to loosen up my shoulders and spine.
About a week ago I decided to try working my deadlift back up. It had fallen off since I'd focused on other things (like O-lifts) in the spring, then developed elbow tendonitis and thought DLs were not good for it. So for my deadlifting workout of about a week ago, I worked up to 75 kg and did about five sets of five. I knew I could have lifted more but was testing the elbow. It was okay, though other things later that evening made it sore. (The worst thing for it is moving anything that is at all heavy with one hand, such as putting on the small "change plates" onto a barbell.)
Today I wanted to do a harder workout while still keeping the elbows straight, so I wanted to work up to 3 x 5 deadlifts at 100 kg. I warmed up by lifting 10 reps at 40 kg, 5 at 50, and 3 at 60, 70, 80, and 90. On 100 kg, I did two and failed on the third rep. I rested, then did singles. I managed 6 singles at 100 kg and failed on 7. I took 5 kg off and promptly failed at 95.
Each lift after the first three singles at 100 made me so lightheaded that I was literally seeing black spots after setting the bar down. I hold a huge breath on lifting, which you have to to keep the back stable; let a little air out through pinched lips at the top; stay pressurized on starting down; let a tiny bit more air out when the bar reaches my knees; and exhale as soon as the bar is on the ground. That's when the lightheadedness hits! Training heavy lifts also trains the ability to pressurize so I'm not worried that I'll always be THIS lightheaded. A little, yes.
Still, I'm happy to have re-broken the ice on 3-digit lifts, and six singles at 100 is not bad. Next week I'll try to do some sets of two at 100.
I finished with 100 toes-to-bar and 100 kettlebell swings--two more straight-elbow exercises. Only 16 kg on the swings; I would have had to go back upstairs to get the heavier one and I would have ended up checking email and sitting at the computer and not going back down.
The elbow feels pretty normal.
Today I wanted to do a harder workout while still keeping the elbows straight, so I wanted to work up to 3 x 5 deadlifts at 100 kg. I warmed up by lifting 10 reps at 40 kg, 5 at 50, and 3 at 60, 70, 80, and 90. On 100 kg, I did two and failed on the third rep. I rested, then did singles. I managed 6 singles at 100 kg and failed on 7. I took 5 kg off and promptly failed at 95.
Each lift after the first three singles at 100 made me so lightheaded that I was literally seeing black spots after setting the bar down. I hold a huge breath on lifting, which you have to to keep the back stable; let a little air out through pinched lips at the top; stay pressurized on starting down; let a tiny bit more air out when the bar reaches my knees; and exhale as soon as the bar is on the ground. That's when the lightheadedness hits! Training heavy lifts also trains the ability to pressurize so I'm not worried that I'll always be THIS lightheaded. A little, yes.
Still, I'm happy to have re-broken the ice on 3-digit lifts, and six singles at 100 is not bad. Next week I'll try to do some sets of two at 100.
I finished with 100 toes-to-bar and 100 kettlebell swings--two more straight-elbow exercises. Only 16 kg on the swings; I would have had to go back upstairs to get the heavier one and I would have ended up checking email and sitting at the computer and not going back down.
The elbow feels pretty normal.
Yesterday: after warming up, 10 sets of 2 back squats at 95 kg.
I'm kind of hooked on the sets of 2. Next time I'll do 95 again but do sets of 3 or 4.
I've also been doing sets of 5 kettlebell pistols per side with 12 kg once a week. It's not that heavy but pistols go so low and require so much balancing that it's rewarding to be able to do them with weight at all. What I need to do with pistols is get better at doing them without shoes (they're easiest in weightlifting shoes!) and then start doing them with 16's.
I'm kind of hooked on the sets of 2. Next time I'll do 95 again but do sets of 3 or 4.
I've also been doing sets of 5 kettlebell pistols per side with 12 kg once a week. It's not that heavy but pistols go so low and require so much balancing that it's rewarding to be able to do them with weight at all. What I need to do with pistols is get better at doing them without shoes (they're easiest in weightlifting shoes!) and then start doing them with 16's.
Erika and I were partners for Friday's CrossFit workout in Dave's class. Six exercises were done for a minute per partner; partners took turns keeping score for each other before moving on to the next exercise:
Dips (jumping - for me anyway)
One-hand KB highpulls
Box jumps (I used the 19-inch box)
Pushpress (I used two 16-kg KBs)
Wallball (12 pounds, 10-foot target)
Knees to elbows on the bar (I did toes to bar)
We went through these twice. My total score for all reps was 286 and Erika's was 322(!).
My current wrist pain (no doubt related to the elbow tendonitis I'm trying to get over) caused me to do jumping dips and to use kettlebells instead of a barbell for the push-press--but by choosing 16 kg kettlebells, this was probably just as hard or harder than the 65-lb barbell. The wallball shots all went into the 10-foot mark and the box jumps were higher than required. So, thanks to my strength workouts and thanks to the minute rest that was built in as we took turns, this was a great workout for me.
Saturday, although my legs were tired, I decided to do heavy squats anyway. I worked up to six sets of 2 at 93 kg, added one and did four more sets of 2 at 94 kg. This is up from my last squat workout, 10 x 2 at 92 kg, so I was happy.
After the New Year is my arbitrary date of hoping my elbow will be well enough to do heavy deadlifting again so I can work that back up to my old max of 115 and try to get beyond it fairly soon. Lately the elbow is good most of the time if I take the time to ice it at night.
Dips (jumping - for me anyway)
One-hand KB highpulls
Box jumps (I used the 19-inch box)
Pushpress (I used two 16-kg KBs)
Wallball (12 pounds, 10-foot target)
Knees to elbows on the bar (I did toes to bar)
We went through these twice. My total score for all reps was 286 and Erika's was 322(!).
My current wrist pain (no doubt related to the elbow tendonitis I'm trying to get over) caused me to do jumping dips and to use kettlebells instead of a barbell for the push-press--but by choosing 16 kg kettlebells, this was probably just as hard or harder than the 65-lb barbell. The wallball shots all went into the 10-foot mark and the box jumps were higher than required. So, thanks to my strength workouts and thanks to the minute rest that was built in as we took turns, this was a great workout for me.
Saturday, although my legs were tired, I decided to do heavy squats anyway. I worked up to six sets of 2 at 93 kg, added one and did four more sets of 2 at 94 kg. This is up from my last squat workout, 10 x 2 at 92 kg, so I was happy.
After the New Year is my arbitrary date of hoping my elbow will be well enough to do heavy deadlifting again so I can work that back up to my old max of 115 and try to get beyond it fairly soon. Lately the elbow is good most of the time if I take the time to ice it at night.
Monday, Nov. 3:
8 squats (40 kg), 8 v-ups, 8 kettlebell swings (24 kg), 10 rounds, 14:41
Today:
80 squats (40 kg), 80 v-ups, 80 KB swings (24 kg), 13:37
Fewer transitions made me faster, but I also was pretty strict with myself about taking what felt like really short breathers. I'll do this again and not break up the sets as much next week. Maybe.
8 squats (40 kg), 8 v-ups, 8 kettlebell swings (24 kg), 10 rounds, 14:41
Today:
80 squats (40 kg), 80 v-ups, 80 KB swings (24 kg), 13:37
Fewer transitions made me faster, but I also was pretty strict with myself about taking what felt like really short breathers. I'll do this again and not break up the sets as much next week. Maybe.
The next kettlebell class starts Thursday, November 6. (I didn't want to start it on election night.) It will continue to be great for beginners. The workouts can easily be tailored on the fly for people who are experienced and fit.
More than one person has told me they've lost weight during this class by also eating a healthy diet. And just about everybody has had fun and pushed themselves. In each class, we warm up, learn a few skills and do a group workout. Get in touch with me and join in--you'll be glad you did.
Class schedule:
Tuesdays and Thursdays, 7:00-8:00 PM
Start date: Thursday, November 6
End date: Thursday, Dec. 18 (12 sessions; no class on Thanksgiving)
Price: $145
Location: CrossFit Seattle in Fremont
Easy parking!
To sign up or ask questions, email me: fran (at) fitnotes (dot) net
Scott had his class do "Fran" tonight--21, 15, 9 reps each of thrusters and pull-ups. I didn't want to do a lot of kipping pull-ups and risk re-aggravating my elbow tendonitis, so Scott had me substitute V-ups. I just used a 45-pound bar for the thrusters. I finished the workout in 3:11 and felt a little bit like I was going to throw up. It was great! I haven't been doing enough CrossFit lately because of the combination of the elbow problem and the fact that in the evenings, when I used to do CrossFit, I'm now training people.
My elbow is slowly getting better. About half the time it doesn't hurt at all, and half the time it's mildly symptomatic. I'm seeing and following the advise of the therapists at Integrated Manual Therapies in Shoreline.
Saturday: worked up to 92 kg and did 10 sets of 2.
Because I was sharing a rack with Tom, I remembered to do only 3 reps on the heavier warm-up sets. Usually I forget to save my strength, and do five of everything.
I'm doing 10 sets of 2 these days because I had lost some confidence in sets of 5 after I had to bail one time. When I work out on Saturdays, the gym is crowded enough that it seems like it would be sort of risky to bail out on a back squat. I like the small sets and I hope they're just as worthwhile. They were heavier than the previous week so I can't complain.
Because I was sharing a rack with Tom, I remembered to do only 3 reps on the heavier warm-up sets. Usually I forget to save my strength, and do five of everything.
I'm doing 10 sets of 2 these days because I had lost some confidence in sets of 5 after I had to bail one time. When I work out on Saturdays, the gym is crowded enough that it seems like it would be sort of risky to bail out on a back squat. I like the small sets and I hope they're just as worthwhile. They were heavier than the previous week so I can't complain.