Interesting workout today: Bear Complex: clean, squat, press, back squat, press.
This is what it looks like: http://www.youtube.com/watch?v=0WOP9J7QPwI
Our WOD was
15 reps @ 95#/65#, 2min rest
15 reps @ 65#/45#, 2 min rest
3min AMRAP @ 65#/45#
The AMRAP was the real test.
Chose to do the Women's weight again, I may try this again in the future with the men's weight. Just to see.
was 13:50 for the first 2 parts and managed 11 reps in the 3:00 AMRAP. Sweat buckets.
But
the big breakthrough came before the WOD, we worked on kipping
pull-ups. It clicked. I managed to string together 3 in a row. My
hands were sore from yesterday's workout, but I'm definitely looking
forward to practising these some more. It was very cool.
Wednesday 31 August 2011
Tuesday 30 August 2011
Crossfit log for Tuesday, August 30th
After a warm up and a frustrating time trying to
find max shoulder press, (no racks with enough space over head for me
to press, or not attached to a bench) I did the WOD from the Crossfit
Endurance site:
3 rounds for time:
Row 500m, rest 2:00
21 Kettle bell swings 20kg, rest 2:00
12 pull-ups, rest 2:00
28:48
Pull-ups again were my Achilles heel. Did what I could without bands.
3 rounds for time:
Row 500m, rest 2:00
21 Kettle bell swings 20kg, rest 2:00
12 pull-ups, rest 2:00
28:48
Pull-ups again were my Achilles heel. Did what I could without bands.
Monday 29 August 2011
Crossfit log for Monday, August 29th
Did power cleans today.
3-3-3-3-x
45#-65#-95#-115#-135#
One of the 95# went really well. I've been practising my technique on the clean, and racking position at the top, following the Burgener warm-up and what not. And I guess one of them the planets aligned and it was really easy. So I'm getting better, but after that, it wasn't gelling anymore.
Should have tried 125#, but once I added the two 10lbs plates I wasn't turning back, and when I failed 2 attempts, I was done. I wanted to get out for my run.
Ran 5km hard. Warmed up to Laurier. Ran hard to the Ritz (10:42), took 2:00 to get some water in me, then ran easier back (12:49) plus 800m from the Y to the bridge and back at an easy pace. (total 36:09 for 6.46km - 5:35/km avg pace).
Now I'm hungry!
3-3-3-3-x
45#-65#-95#-115#-135#
One of the 95# went really well. I've been practising my technique on the clean, and racking position at the top, following the Burgener warm-up and what not. And I guess one of them the planets aligned and it was really easy. So I'm getting better, but after that, it wasn't gelling anymore.
Should have tried 125#, but once I added the two 10lbs plates I wasn't turning back, and when I failed 2 attempts, I was done. I wanted to get out for my run.
Ran 5km hard. Warmed up to Laurier. Ran hard to the Ritz (10:42), took 2:00 to get some water in me, then ran easier back (12:49) plus 800m from the Y to the bridge and back at an easy pace. (total 36:09 for 6.46km - 5:35/km avg pace).
Now I'm hungry!
Saturday 27 August 2011
Running log for Saturday, August 27th
Ran the Army run route Saturday morning. 2:04
and change.
Might have made sub 2 if I hadn't stopped to help a young lady who was having trouble getting the chain back on her bike. (it was one of those "is everything okay"? courtesy comments, expecting her to say, everything's fine, but turn out it wasn't, so kinda had to jump in and help)!
It was a good run.
Might have made sub 2 if I hadn't stopped to help a young lady who was having trouble getting the chain back on her bike. (it was one of those "is everything okay"? courtesy comments, expecting her to say, everything's fine, but turn out it wasn't, so kinda had to jump in and help)!
It was a good run.
Thursday 25 August 2011
Crossfit log for Thursday, August 25th
Did Reza's WOD from last week:
2 rounds:
50 double unders
40 wall balls
30 kettle bell swings
20 pull ups
10 front squat (95/65)
Failed on DUs, did 100 singles instead.
Only had 7kg med ball (felt heavier)
16kg Kettle bell
Pull-ups really slowed me down (no bands at the Y)
Still can't rack the front squat properly but did 95# all the same.
Tough workout.
24:58
2 rounds:
50 double unders
40 wall balls
30 kettle bell swings
20 pull ups
10 front squat (95/65)
Failed on DUs, did 100 singles instead.
Only had 7kg med ball (felt heavier)
16kg Kettle bell
Pull-ups really slowed me down (no bands at the Y)
Still can't rack the front squat properly but did 95# all the same.
Tough workout.
24:58
Wednesday 24 August 2011
Running log for Wednesday, August 24th
Kilometre repeats on the treadmill:
2km @ 6:00/km
1km @ 4:41/km
4:00 recovery @ 6:00/km
1km @ 4:36/km
4:00 recovery @6:00/km
1km @ 4:32/km
34:37 6.5km (5:19/km avg. pace)
Wanted to do 4, but the third one was rough, so that was that, Still a better interval session than I've had in a very long time.
2km @ 6:00/km
1km @ 4:41/km
4:00 recovery @ 6:00/km
1km @ 4:36/km
4:00 recovery @6:00/km
1km @ 4:32/km
34:37 6.5km (5:19/km avg. pace)
Wanted to do 4, but the third one was rough, so that was that, Still a better interval session than I've had in a very long time.
Crossfit log for Wednesday, August 24th
Made it to the gym today.
Warm up was simple (Reza's back) 30 air squats, 10 hip rotations, 10 arm rotations, 30 air squats (had practiced a few double unders before hand).
Skills, we worked on handstands and handstand walk (not) and rolls (aka somersault). I did surprisingly well except the handstand walk part.
Then to the WOD:
3 rounds:
30 second L-Sit
5 ring dips
10 pull-ups (strict)
15 push-ups (hand release)
1 min rest
The L-Sit I did in 1 10 second and 4 5 second stretches. The first round (which I was using 35lbs dumbbells on the floor to grip),
I was impressed that I managed 5 ring dips. (3+quick break + 2)
The pull ups, I figured I could do 5 on my own, I should be able to handle 10 with the purple (medium) band. But the 9th and 10th were really tough, and this was just round 1.
Push up were okay, after the ring dips, getting the 15 done was hard near the end.
Round 2 sucked. After over a minute of trying to get my feet off the ground, I gave up on the L-sit.
Ring dips were really tough, did 2, then break then 1, 1 and 1 with breaks in between.
Pull ups were 4, break, 2, break, 2, break, 1 break 1. Ugh.
Push-ups, just took more time.
Round three, went to the L-Sit between to boxes, this way I didn't need to get my feet above my hips, which is bad form, but at least I did it (20 seconds break 10 seconds) which was better than round 2!
I could only do 1 dip, so I opted for the scaled option: regular triceps dips using a box. Way easier.
Pull-ups, switched to green (large) band, and zipped through 10. (maybe I should've just added a black band, oh well).
Push through the push-ups and done!
14:16.
I didn't like this workout, I felt it hammered the triceps too much. Really didn't like the L-sit.
Warm up was simple (Reza's back) 30 air squats, 10 hip rotations, 10 arm rotations, 30 air squats (had practiced a few double unders before hand).
Skills, we worked on handstands and handstand walk (not) and rolls (aka somersault). I did surprisingly well except the handstand walk part.
Then to the WOD:
3 rounds:
30 second L-Sit
5 ring dips
10 pull-ups (strict)
15 push-ups (hand release)
1 min rest
The L-Sit I did in 1 10 second and 4 5 second stretches. The first round (which I was using 35lbs dumbbells on the floor to grip),
I was impressed that I managed 5 ring dips. (3+quick break + 2)
The pull ups, I figured I could do 5 on my own, I should be able to handle 10 with the purple (medium) band. But the 9th and 10th were really tough, and this was just round 1.
Push up were okay, after the ring dips, getting the 15 done was hard near the end.
Round 2 sucked. After over a minute of trying to get my feet off the ground, I gave up on the L-sit.
Ring dips were really tough, did 2, then break then 1, 1 and 1 with breaks in between.
Pull ups were 4, break, 2, break, 2, break, 1 break 1. Ugh.
Push-ups, just took more time.
Round three, went to the L-Sit between to boxes, this way I didn't need to get my feet above my hips, which is bad form, but at least I did it (20 seconds break 10 seconds) which was better than round 2!
I could only do 1 dip, so I opted for the scaled option: regular triceps dips using a box. Way easier.
Pull-ups, switched to green (large) band, and zipped through 10. (maybe I should've just added a black band, oh well).
Push through the push-ups and done!
14:16.
I didn't like this workout, I felt it hammered the triceps too much. Really didn't like the L-sit.
Tuesday 23 August 2011
Running log for Tuesday, August 23rd
Opted for a run today, before the humidity returns tomorrow.
Went to Bronson. 10.8km
5:20/km going out, 5:16/km coming back.
Felt good.
Went to Bronson. 10.8km
5:20/km going out, 5:16/km coming back.
Felt good.
Monday 22 August 2011
Crossfit log for Monday, August 22nd
Post Midsummer night's run workout.
Did the recovery workout:
3 sets (not timed) of 12 reps each:
GHD sit-ups
GHD hip extensions
16kg kettle bell swing
hand release push ups
air squats
165lbs pull downs
was able to do 8 uninterrupted pull downs at 165lbs. Then did the 4 after a short break.
Felt good. Stretched a lot.
Did the recovery workout:
3 sets (not timed) of 12 reps each:
GHD sit-ups
GHD hip extensions
16kg kettle bell swing
hand release push ups
air squats
165lbs pull downs
was able to do 8 uninterrupted pull downs at 165lbs. Then did the 4 after a short break.
Felt good. Stretched a lot.
My legs keep no pace with my desire - A Midsummer Night's Run
Well I lived up to the theme of this year's midsummer night's run.
"My legs keep no pace with my desire..."
My goals weren't aggressive, but the humidity and the killer Crossfit workout Thursday morning weren't a good mix. As a confidence builder for pacing the Army Run (1:50 continuous) I wanted to hold 5:00/km pace and I wanted to take no walk breaks. Missed the mark on both counts.
I drove to Kitchener Friday after work and had a reasonable night's sleep, but come morning I could still feel my glutes and hams after the walking lunges from Thursday morning's Crossfit WOD. I had brought a street hockey ball and sat on that most of the day to try and work out the kinks. I think Advil would have been a good idea, but it didn't occur to me until after. So I rolled, I stretched, I squatted, anything I could think of to get in race shape by the evening.
I spent a couple of hours at a business seminar my older sister wanted us to attend, so I was off my feet and rolled that hockey ball a lot.
I drove down to the race start and got my kit, then went to my friend Lesley's (thank you gracious host) and got ready. And after getting a $40 parking ticked, headed back to the race start area where I ran in to a few running friends. Just before the start of the 15km, I went for a warm up run backward along the 30km route, I figured I might see some of my friends running the 30km, and as luck would have it, I ran into Jesse, and ran a fun couple of hundred meters with her.
The race started pretty well, I had to work hard to keep my pace slow, and I succeeded for the most part, I was hitting the kilometre markers at 5:00 bang on. At 5km some guy asked me what our time was and it was 25:00 even. The next 5km got harder, I'd often be slipping in my pace, slower than 5:15s, but i was always able to pick up it up as soon as I noticed and keep my average pace at 5:00/km. I spotted Lesley on my way back from the turn around and she was having a good race. She was working hard, to be sure, but she wasn't hurting. It was gonna be good. We (me and the guy from 5km) hit the 10km marker at 50:31, so slipping a bit, but acceptable variance. There was still 5km to go, so it wasn't a big deal.
But it started to get harder to pick it up when I noticed I was lagging. I started to get sore in place I don't normally get sore: my knees, IT band/TFL. My legs were trying to compensate for my under performing glutes and hams. Then I got the water station just before 12km and the volunteer hadn't been keeping up filling cups of water, as I ran past the station I had been unable to nab a cup.
Right after passing the station I came to the realization that I'd really been looking forward to some water (I only had gatoraid on me) so I stopped and went back to get some and they had to fill one for me as none were ready.
I thereby aborted goal #2. From that point it just kept getting harder and harder. Pace was slipping and it looked more and more like goal #1 was going to happen either, so I just gave up. I ran with what I could muster, I took a couple more walk breaks. In the last two km, a group of 3 runners passed me, going marginally faster than I was, I picked it up to try and follow them in, and I held on to them for good stretch, but ultimately I couldn't and did the unthinkable, I walked in the last kilometre of a race!
I crossed the finish line, spent. 1:19:42, worse than last year, if that was at all possible. Got my giant medal and awesome water bottle. But I felt defeated. I'm still glad I did it, my body will adapt stronger for it.
I didn't stick around after the race. I had a long drive back to Ottawa ahead of me and figured the sooner I got the road the better. I was treated to a fantastic lightening show in the last hour and a half of the way home which had me laughing out loud it was so awesome.
I've had some great runs lately, but in cooler, dryer weather, so I'm NOT really worried about the Army run, but a solid long run next weekend would be really nice.
"My legs keep no pace with my desire..."
My goals weren't aggressive, but the humidity and the killer Crossfit workout Thursday morning weren't a good mix. As a confidence builder for pacing the Army Run (1:50 continuous) I wanted to hold 5:00/km pace and I wanted to take no walk breaks. Missed the mark on both counts.
I drove to Kitchener Friday after work and had a reasonable night's sleep, but come morning I could still feel my glutes and hams after the walking lunges from Thursday morning's Crossfit WOD. I had brought a street hockey ball and sat on that most of the day to try and work out the kinks. I think Advil would have been a good idea, but it didn't occur to me until after. So I rolled, I stretched, I squatted, anything I could think of to get in race shape by the evening.
I spent a couple of hours at a business seminar my older sister wanted us to attend, so I was off my feet and rolled that hockey ball a lot.
I drove down to the race start and got my kit, then went to my friend Lesley's (thank you gracious host) and got ready. And after getting a $40 parking ticked, headed back to the race start area where I ran in to a few running friends. Just before the start of the 15km, I went for a warm up run backward along the 30km route, I figured I might see some of my friends running the 30km, and as luck would have it, I ran into Jesse, and ran a fun couple of hundred meters with her.
The race started pretty well, I had to work hard to keep my pace slow, and I succeeded for the most part, I was hitting the kilometre markers at 5:00 bang on. At 5km some guy asked me what our time was and it was 25:00 even. The next 5km got harder, I'd often be slipping in my pace, slower than 5:15s, but i was always able to pick up it up as soon as I noticed and keep my average pace at 5:00/km. I spotted Lesley on my way back from the turn around and she was having a good race. She was working hard, to be sure, but she wasn't hurting. It was gonna be good. We (me and the guy from 5km) hit the 10km marker at 50:31, so slipping a bit, but acceptable variance. There was still 5km to go, so it wasn't a big deal.
But it started to get harder to pick it up when I noticed I was lagging. I started to get sore in place I don't normally get sore: my knees, IT band/TFL. My legs were trying to compensate for my under performing glutes and hams. Then I got the water station just before 12km and the volunteer hadn't been keeping up filling cups of water, as I ran past the station I had been unable to nab a cup.
Right after passing the station I came to the realization that I'd really been looking forward to some water (I only had gatoraid on me) so I stopped and went back to get some and they had to fill one for me as none were ready.
I thereby aborted goal #2. From that point it just kept getting harder and harder. Pace was slipping and it looked more and more like goal #1 was going to happen either, so I just gave up. I ran with what I could muster, I took a couple more walk breaks. In the last two km, a group of 3 runners passed me, going marginally faster than I was, I picked it up to try and follow them in, and I held on to them for good stretch, but ultimately I couldn't and did the unthinkable, I walked in the last kilometre of a race!
I crossed the finish line, spent. 1:19:42, worse than last year, if that was at all possible. Got my giant medal and awesome water bottle. But I felt defeated. I'm still glad I did it, my body will adapt stronger for it.
I didn't stick around after the race. I had a long drive back to Ottawa ahead of me and figured the sooner I got the road the better. I was treated to a fantastic lightening show in the last hour and a half of the way home which had me laughing out loud it was so awesome.
I've had some great runs lately, but in cooler, dryer weather, so I'm NOT really worried about the Army run, but a solid long run next weekend would be really nice.
Thursday 18 August 2011
Crossfit log for Thursday, August 18th
Early morning to get to l'Usine. Yawn!
Started with a 1 mile run. I think their measurement is short, I was 6:55, but it didn't feel like a 7:00/mile pace.
Any way, the we worked on hand stand push up skills. I have none. Managed to get a handstand going, but as soon as I locked out my shoulders it would push my body forward away from the wall.
I got one half push up. Meaning from hand stand, head to ground, but not back up. Ended up doing them with my feet on the ground, in a downward dog pike position (similar muscle recruitment).
The WOD was only 15min AMRAP, so to fill the time Reza added 150 weighted walking lunges (I thought he's said 100, so that's what I did, oops). ****.
The WOD was simple enough:
5 min AMRAP of each: Push-up, Sit-up and HSPU.
I managed 63-76-15 for a total of 154. I'll take it.
Run at lunch, rest day tomorrow, race on Saturday.
Started with a 1 mile run. I think their measurement is short, I was 6:55, but it didn't feel like a 7:00/mile pace.
Any way, the we worked on hand stand push up skills. I have none. Managed to get a handstand going, but as soon as I locked out my shoulders it would push my body forward away from the wall.
I got one half push up. Meaning from hand stand, head to ground, but not back up. Ended up doing them with my feet on the ground, in a downward dog pike position (similar muscle recruitment).
The WOD was only 15min AMRAP, so to fill the time Reza added 150 weighted walking lunges (I thought he's said 100, so that's what I did, oops). ****.
The WOD was simple enough:
5 min AMRAP of each: Push-up, Sit-up and HSPU.
I managed 63-76-15 for a total of 154. I'll take it.
Run at lunch, rest day tomorrow, race on Saturday.
Running log for Thursday, August 18th
Brutal post lunges, pre rainstorm, stifling heat 5km run at lunch. (29min and change),
Sucked big time.
On the bright side the steam room at the Y is fixed now! Yay!
Sucked big time.
On the bright side the steam room at the Y is fixed now! Yay!
Wednesday 17 August 2011
Crossfit log for Wednesday, August 17th
Did some front squats. Have a hard time racking
the bar. Not sure if it's a wrist, triceps or shoulder issue. (likely
all three )
Did 3-3-3-3
65#-95#-115#-145#
Then I did 5 rounds for time of
-10 Push press 57.5#
-10 box jumps
in 6:03
Nothing crazy, but an okay workout.
Did 3-3-3-3
65#-95#-115#-145#
Then I did 5 rounds for time of
-10 Push press 57.5#
-10 box jumps
in 6:03
Nothing crazy, but an okay workout.
Tuesday 16 August 2011
Crossfit log for Tuesday, August 16th
Reza's mini vacation continued today, so it was David, the owner who was on hand to torture us.
Like Robin (and unlike Reza) the warm-ups are a workout in themselves.
Normally the skills work is related to the workout, but the workout didn't include and skills-based movements, so we chose Cleans.
I'm starting to get it, my brain just has to process everything before my body will do it, but I'm getting there.
WOD was straight forward: 50 pull-ups.
But...
If you stop, you have to do 5 kettle bell swings and 5 burpees.
Started with the Green (thickest) band, but had the black (narrowest) installed in case I needed it. I took a page out of John Stanton's book and decided to do 10 at a time instead of going to failure before hitting the KB swings and burpees. I figured I would suffer less at the end that way.
Worked well enough, first 10 (=10)were okay, second 10 (=20) were hard to finish, third 10 ended at 5 (=25). So I made it halfway on the green band alone. Added the black band and that made a big difference, did 10 fairly easy (=35), again the second 10 (=45) was getting tough at the end, then just had 5 to do which was a snap. Part of me says I should've tortured myself and stuck with the green band only, but, meh, it's done.
Like Robin (and unlike Reza) the warm-ups are a workout in themselves.
Normally the skills work is related to the workout, but the workout didn't include and skills-based movements, so we chose Cleans.
I'm starting to get it, my brain just has to process everything before my body will do it, but I'm getting there.
WOD was straight forward: 50 pull-ups.
But...
If you stop, you have to do 5 kettle bell swings and 5 burpees.
Started with the Green (thickest) band, but had the black (narrowest) installed in case I needed it. I took a page out of John Stanton's book and decided to do 10 at a time instead of going to failure before hitting the KB swings and burpees. I figured I would suffer less at the end that way.
Worked well enough, first 10 (=10)were okay, second 10 (=20) were hard to finish, third 10 ended at 5 (=25). So I made it halfway on the green band alone. Added the black band and that made a big difference, did 10 fairly easy (=35), again the second 10 (=45) was getting tough at the end, then just had 5 to do which was a snap. Part of me says I should've tortured myself and stuck with the green band only, but, meh, it's done.
Ran at lunch, 8.93km in 48:21
Hot in the sun. Nice in the shade.
Hot in the sun. Nice in the shade.
Monday 15 August 2011
Crossfit log for Monday, August 15th
Was supposed to go to Crossfit this am but after my 18km run last night in a puny thunderstorm, I decided last night to bail.
Good call, as Delilah decided she was done sleeping at 2:00am and didn't fall back to sleep until 5:00am. Grrrr.
So I zombied over to the Y at noon and did the recovery day workout
Three rounds of 12 of
-GHD sit-ups
-GHD hip extensions
-16kg Kettle Bell swings
-Push-ups
-Pull-downs (instead of pull ups 150#)
-Air Squats
Was able to do 12 reps on the pull down at 150#, tried to up it to 165# on second rep, but couldn't get past 8. Did 12 @ 150# on the third rep. Pleased with that.
Everything seemed easier than last time. Good sign I guess.
Last night's run was solid too.
Definitely Crossfit tomorrow am.
Cheers.
Good call, as Delilah decided she was done sleeping at 2:00am and didn't fall back to sleep until 5:00am. Grrrr.
So I zombied over to the Y at noon and did the recovery day workout
Three rounds of 12 of
-GHD sit-ups
-GHD hip extensions
-16kg Kettle Bell swings
-Push-ups
-Pull-downs (instead of pull ups 150#)
-Air Squats
Was able to do 12 reps on the pull down at 150#, tried to up it to 165# on second rep, but couldn't get past 8. Did 12 @ 150# on the third rep. Pleased with that.
Everything seemed easier than last time. Good sign I guess.
Last night's run was solid too.
Definitely Crossfit tomorrow am.
Cheers.
Friday 12 August 2011
Crossfit log for Friday, August 12th
Made it to l'Usine. Reza wasn't there, Robin, another instructor was. Not as sadistic as Reza, but more by the book.
Still it was intense for a first time back in over 3 weeks. The nausea is just passing now (1 hour post workout).
The warm up was brutal. run 550m, 20 burpees, run 420m, 10 burpees, then some dynamic stretching: leg swings front/back, side/side, then hug 1 knee to into a walking lunge, then spiderman walk, the elephant walk.
Then into the workout, "Jackie" 1000m row (4:06) followed by 50 thrusters (35#) and finally 30 pull-ups (green band). I had a hard time getting into the thrusters after the row and lost a lot of time. Pull-ups are pull-ups, even with the green band to assist me 30 is a lot.
But it's done. Halo securely in place for the day!
Cheers.
total time 19:20.
Still it was intense for a first time back in over 3 weeks. The nausea is just passing now (1 hour post workout).
The warm up was brutal. run 550m, 20 burpees, run 420m, 10 burpees, then some dynamic stretching: leg swings front/back, side/side, then hug 1 knee to into a walking lunge, then spiderman walk, the elephant walk.
Then into the workout, "Jackie" 1000m row (4:06) followed by 50 thrusters (35#) and finally 30 pull-ups (green band). I had a hard time getting into the thrusters after the row and lost a lot of time. Pull-ups are pull-ups, even with the green band to assist me 30 is a lot.
But it's done. Halo securely in place for the day!
Cheers.
total time 19:20.
Thursday 11 August 2011
Running log for Thursday, August 11th
So my back is sore. I didn't go to l'Usine this morning.
But it's a good sore, a DOMS sore, not a "I think I pulled something" sore, so it will be stronger. Which is the whole point.
Crossfit tomorrow.
Ran instead. Cool weather felt nice.
Went 7km in 35:10 (4:58/km) http://www.gmap-pedometer.com/?r=4711065
18:03 there (5:06/km), 17:07 back (4:50/km)
Very happy with this. The way back was hard, but good hard.
But it's a good sore, a DOMS sore, not a "I think I pulled something" sore, so it will be stronger. Which is the whole point.
Crossfit tomorrow.
Ran instead. Cool weather felt nice.
Went 7km in 35:10 (4:58/km) http://www.gmap-pedometer.com/?r=4711065
18:03 there (5:06/km), 17:07 back (4:50/km)
Very happy with this. The way back was hard, but good hard.
Wednesday 10 August 2011
Crossfit log for Wednesday, August 10th
Need to get back to l'Usine.
Did 500m row to warmup, 2:05
Did 3-3-3-3-3 Dead lifts
95#-135#-185#-205#-235# new PR. I think I could lift more, but it would not be good for my back. Next time I'll aim for 250#
Then I did 3 rounds of 5 pull-ups, 10 push-ups and 15 sit-ups. 4:20.
Then I stretched and called it a day.
With my luck tomorrow's WOD at l'Usine will be dead lifts!
Did 500m row to warmup, 2:05
Did 3-3-3-3-3 Dead lifts
95#-135#-185#-205#-235# new PR. I think I could lift more, but it would not be good for my back. Next time I'll aim for 250#
Then I did 3 rounds of 5 pull-ups, 10 push-ups and 15 sit-ups. 4:20.
Then I stretched and called it a day.
With my luck tomorrow's WOD at l'Usine will be dead lifts!
Sunday 7 August 2011
Crossfit log for Friday, July 22nd to Sunday, August 7th
Okay,
Just coming to the end of 2 weeks of vacation and I haven't been completely idle.
I did 2 Crossfit workouts while at the lake, on one my own, 5 rounds of 20 squats, 15 sit-ups, 10 push-ups and one with my Kiza's cousin who is also a Crossfitter.
We found a big metal pipe and put a big metal pry bar in it and estimated its weight at ~75# He did Fran (21-15-9 for time of Thrusters, Pull ups) and I substituted sit-ups for the pull-ups.
Was just under 6:00.
I got a couple of runs in and officially started training for Army run pace bunny duties with a 16km run yesterday morning.
Just coming to the end of 2 weeks of vacation and I haven't been completely idle.
I did 2 Crossfit workouts while at the lake, on one my own, 5 rounds of 20 squats, 15 sit-ups, 10 push-ups and one with my Kiza's cousin who is also a Crossfitter.
We found a big metal pipe and put a big metal pry bar in it and estimated its weight at ~75# He did Fran (21-15-9 for time of Thrusters, Pull ups) and I substituted sit-ups for the pull-ups.
Was just under 6:00.
I got a couple of runs in and officially started training for Army run pace bunny duties with a 16km run yesterday morning.
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