Good workout today.
We did narrow grip bench press to 3 rep max. Wasn't
stellar, succeeded at 135lbs, failed at 155lbs, called it a day. We
only started doing bench press in the last few months, and I kinda
laughed. Crossfit being so different than most gyms and bench being the
ubiquitous gym benchmark, I'd jokingly call bench press days "Goodlife
days" (but not in front of Frank, the owner/coach). I've since learned
the value of bench, as it helps the other Olympic lifts, especially the
second half of the clean and jerk. That being said, I like the regular
bench press much more than close grip. Bench doesn't come up often, so
when it does and it's close grip, it's a bit of a bummer, because I know
it'll be that much longer before an other regular one comes up. Oh
well.
The WOD was an interesting one.
1000m row
plus three rounds of:
- 20 dead lifts @ 135lbs
-15 wall ball sit ups (for a demo see this video: http://vimeo.com/41059872)
My time was 13:35
I
was satisfied with that. The row really made the first set of dead
lifts difficult, but after the the first set of wall ball sit ups, it
was a bit easier. By then I'd caught my breath from the rowing. The
third round of dead lifts got hard again because my grip strength was
almost gone, even using a hook grip I still had trouble hanging on to
the bar. I tried to use my breathing to help brace for the dead lifts
and it seemed to work. Albeit the weight wasn't very high at 135lbs, my
form was good for all three rounds and my back wasn't the limiter, my
grip strength was. I was glad when it was over.
Friday 31 August 2012
Goofy's race and a half
Now, what's this Goofy nonsense you might ask? Well, every January for the past twenty years, Walt Disney Worlds has put on the Donald Duck Half Marathon and the Mickey Mouse Marathon. Somewhere along the way they decided to offer the option of doing the Goofy Race and a half, where essentially you run both and get a third medal, jut for being Goofy enough to do it.
So you guessed it, I'm Goofy enough. In an "OMG, what have I done" moment I registered for the Goofy (and registered Kiza for the Donald Duck Half Marathon), so it looks like we're going to Disney World.
Now it looks like I'm doing the "Dopey", since I appear to be running the Disney Family Fun Run 5km with Clarisse. "Dopey" being the unofficial name the reserve for the nut cases that do all three!
Now I just have to put in the training.
Thursday 30 August 2012
PEC half marathon training log for Thursday, August 30th
9km today along the canal to bank. 46:41. Was getting hot at the end there.
Wednesday 29 August 2012
Stripped to the bone
One week and three months have passed since the fire and the demolition is just about complete. They are applying the smoke seal on the skeleton that used to be my home. The smoke seal is white, which surprised me, taking the skeletal metaphor a good step closer to reality.
Three months, yet it seems like ages ago. We've since settled into our temporary existence and are making the best of our situation.
But I miss my house. I miss my room, my closet, my shower, everything really. I liked my house. I hope I'll like it still, even after the renovations. We are meeting the contractor this week to go over what we want to do. It is just overwhelming.
Much of the house had a very seventies feel, which both Kiza and I loved. It reminded us of the houses we grew up in. I want to maintain that feel, but given carte blanche, it's hard not to imagine the possibilities.
Granted we want to stay within the budget and not spend on frivolous upgrades, but removing a wall here, moving a closet there, subtle changes can have dramatic effects.
It's going to be interesting to say the least.
Three months, yet it seems like ages ago. We've since settled into our temporary existence and are making the best of our situation.
But I miss my house. I miss my room, my closet, my shower, everything really. I liked my house. I hope I'll like it still, even after the renovations. We are meeting the contractor this week to go over what we want to do. It is just overwhelming.
Much of the house had a very seventies feel, which both Kiza and I loved. It reminded us of the houses we grew up in. I want to maintain that feel, but given carte blanche, it's hard not to imagine the possibilities.
Granted we want to stay within the budget and not spend on frivolous upgrades, but removing a wall here, moving a closet there, subtle changes can have dramatic effects.
It's going to be interesting to say the least.
Crossfit log for Wednesday, August 29th
No strength Wednesday.
3 rounds for time:
- Run 330m
- 2 rope climbs
- 12 kettle bell snatches (6 each arm)
- 8 ring dips
12:44
Dips were sometimes assisted with a foot on the ground. Rope climb was more difficult than usual, because I had my running shoes instead of my minimus "barefoot" shoes. I was really suprised by the difference, it was far more difficult to get a good clamp on the rope between my feet with the running shoes.
3 rounds for time:
- Run 330m
- 2 rope climbs
- 12 kettle bell snatches (6 each arm)
- 8 ring dips
12:44
Dips were sometimes assisted with a foot on the ground. Rope climb was more difficult than usual, because I had my running shoes instead of my minimus "barefoot" shoes. I was really suprised by the difference, it was far more difficult to get a good clamp on the rope between my feet with the running shoes.
Tuesday 28 August 2012
Crossfit log for Tuesday, August 28th.
Today we did "Turkish get ups". Ugh. We had 10 minutes to find our 4 rep max. I managed 20kg, but it cost me, with two minutes left, I couldn't even sit up with the 24kg kettle bell.
The WOD was unclear.
It was 4 three minute rounds of
-3 cleans at 135lbs (not long ago this was my maximum for 1 rep)
-6 handstand push ups (just learned to do these a couple of weeks ago)
-40m sprint
Isabelle is the morning coach and doesn't do the programming, her brother Frank does. At first we thought it was 1 round then rest for the remaining time, but we were finished with half the time remaining, and noticed it said "for max reps" on the side. So round two we did as many rounds as possible, but there was no indication of rest between rounds. We just slugged out the rest as an 8 minute AMRAP (as many rounds as possible).
I look forward to finding out what it was supposed to be.
I really enjoyed the cleans. They were hard, but I'm must've done fifteen of them. Considering they were my max a couple of months ago, I take that as a sign of progress.
Turns out it was 3:00 AMRAP + 1:00 rest for 4 rounds. That's what I had figured.
Writing catalyst
Clearly I don't post regularly.
Although I do log my workouts daily. I've decided that must subject my readership to my workout log as an intro to my blog posts as a last resort to get me writing.
To my RunningMania.com peeps, the workout portion of my posts here will be identical to my Crossfit log on the forum (but with unrelated bonus material)!
I have a lot to post about lately, so much so that I've shied away from posting at all for lack of ability to prioritize it all.
There's the house rebuild, there's Fan Expo this last weekend, our new car (new to us that is), my upcoming eye surgery, Dexter developing an attitude, Delilah starting school, Clarisse starting highschool, Caleb learning to drive
I'll just have to work my way through it all. So here we go.
Yesterday's workout left me exhausted (which the runningmania crowd already knows), which is unusual. My workouts usually energize me for the day.
I guess two days on my feet at Fan Expo in Toronto with Caleb, plus four to five hours of driving each day, took a lot out of me.
Today was a different story. I got a good night's sleep and the workout was a good one.
Well not the strength part. We did "Turkish get ups". Ugh. We had 10 minutes to find our 4 rep max. I managed 20kg, but it cost me, with two minutes left, I couldn't even sit up with the 24kg kettle bell.
The WOD was unclear.
It was 4 three minute rounds of
-3 cleans at 135lbs (not long ago this was my maximum for 1 rep)
-6 handstand push ups (just learned to do these a couple of weeks ago)
-40m sprint
Isabelle, the morning coach, doesn't do the programming, her brother Frank does. At first we thought it was 1 round then rest for the remaining time, but we were finished with half the time remaining, and noticed it said "for max reps" on the side. So round two we did as many rounds as possible, but there was no indication of rest between rounds. We just slugged out the rest as an 8 minute AMRAP (as many rounds as possible).
I look forward to finding out what it was supposed to be.
I really enjoyed the cleans. They were hard, but I'm must've done fifteen of them. Considering they were my max a couple of months ago, I take that as a sign of progress.
Although I do log my workouts daily. I've decided that must subject my readership to my workout log as an intro to my blog posts as a last resort to get me writing.
To my RunningMania.com peeps, the workout portion of my posts here will be identical to my Crossfit log on the forum (but with unrelated bonus material)!
I have a lot to post about lately, so much so that I've shied away from posting at all for lack of ability to prioritize it all.
There's the house rebuild, there's Fan Expo this last weekend, our new car (new to us that is), my upcoming eye surgery, Dexter developing an attitude, Delilah starting school, Clarisse starting highschool, Caleb learning to drive
I'll just have to work my way through it all. So here we go.
Yesterday's workout left me exhausted (which the runningmania crowd already knows), which is unusual. My workouts usually energize me for the day.
I guess two days on my feet at Fan Expo in Toronto with Caleb, plus four to five hours of driving each day, took a lot out of me.
Today was a different story. I got a good night's sleep and the workout was a good one.
Well not the strength part. We did "Turkish get ups". Ugh. We had 10 minutes to find our 4 rep max. I managed 20kg, but it cost me, with two minutes left, I couldn't even sit up with the 24kg kettle bell.
The WOD was unclear.
It was 4 three minute rounds of
-3 cleans at 135lbs (not long ago this was my maximum for 1 rep)
-6 handstand push ups (just learned to do these a couple of weeks ago)
-40m sprint
Isabelle, the morning coach, doesn't do the programming, her brother Frank does. At first we thought it was 1 round then rest for the remaining time, but we were finished with half the time remaining, and noticed it said "for max reps" on the side. So round two we did as many rounds as possible, but there was no indication of rest between rounds. We just slugged out the rest as an 8 minute AMRAP (as many rounds as possible).
I look forward to finding out what it was supposed to be.
I really enjoyed the cleans. They were hard, but I'm must've done fifteen of them. Considering they were my max a couple of months ago, I take that as a sign of progress.
Monday 27 August 2012
Crossfit log for Monday, August 27th
Deficit dead lift. Done standing on a 2" plate,
so the bar is lower when you start. Not a fan. Struggled with 255#,
but the I tried from ground level and didn't have a problem.
WOD was brutal. (Or I'm exhausted from my weekend, Crossfit usually picks me up in the morning, this one just drained me)
4 rounds for time.
10 burpee pull ups (yuck)
12 dumb bell thrusters 25# dumb bells
15 kettle bell swings 20kg
I was dead at the end.
WOD was brutal. (Or I'm exhausted from my weekend, Crossfit usually picks me up in the morning, this one just drained me)
4 rounds for time.
10 burpee pull ups (yuck)
12 dumb bell thrusters 25# dumb bells
15 kettle bell swings 20kg
I was dead at the end.
Thursday 23 August 2012
Crossfit log for Thursday, August 23rd
Alarm went off at 5:00am as usual. I put my
head back down on the pillow as usual. I fell back to sleep. NOT as
usual! Woke with a start at 5:30am, class was starting.
Hightailed it to the gym in 10 minutes and did a quick warm up. (row 500m some stretching).
Strength work was back squats 3 sets of 12 reps @ 65% of max extending only to 95% (so not full extension at the hips), no pause, right back down for 12 reps. My legs were shaking.
WOD was challenging.
10 minute cap
5 rounds
- 3 burpees
- 6 pistols (3 each leg) - basically a one-legged squat
- 9 ball slams
- 12 one armed kettle bell snatches (6 each arm)
- 15 air squats
Made it to 4 rounds plus the burpees. pistols and snatches were rough.
Hightailed it to the gym in 10 minutes and did a quick warm up. (row 500m some stretching).
Strength work was back squats 3 sets of 12 reps @ 65% of max extending only to 95% (so not full extension at the hips), no pause, right back down for 12 reps. My legs were shaking.
WOD was challenging.
10 minute cap
5 rounds
- 3 burpees
- 6 pistols (3 each leg) - basically a one-legged squat
- 9 ball slams
- 12 one armed kettle bell snatches (6 each arm)
- 15 air squats
Made it to 4 rounds plus the burpees. pistols and snatches were rough.
Wednesday 22 August 2012
Crossfit log for Wednesday, August 22nd
WOD Wednesdays
WOD was 4 x 3 min AMRAP with 1 min rest. Resume from where you were at the end of the last round.
- 9 Thrusters 95# (did 81.6# ~ 75# + 3kg)
- 15 double unders
- 5 pull ups.
Wasn't bad.
Tried 95# on the thrusters but it just wasn't happening. Dropped to 75#, but that seemed like sand bagging, so I added a couple of 1.5kg plates (3.3# each) for 81.6# Challenging but not slowing me down excessively.
Double unders were also manageable at 15 reps. Made 10 straight more than once.
Pull ups weren't a problem.
Made 5 rounds + thrusters and 11 double unders. It was good.
WOD was 4 x 3 min AMRAP with 1 min rest. Resume from where you were at the end of the last round.
- 9 Thrusters 95# (did 81.6# ~ 75# + 3kg)
- 15 double unders
- 5 pull ups.
Wasn't bad.
Tried 95# on the thrusters but it just wasn't happening. Dropped to 75#, but that seemed like sand bagging, so I added a couple of 1.5kg plates (3.3# each) for 81.6# Challenging but not slowing me down excessively.
Double unders were also manageable at 15 reps. Made 10 straight more than once.
Pull ups weren't a problem.
Made 5 rounds + thrusters and 11 double unders. It was good.
Tuesday 21 August 2012
Crossfit log for Tuesday, August 21st
Ugh.
Snatch balance for strength, not my strong suit. Worked on overhead squat instead, not much progress there.
WOD has power jerk, also not my strong suit. Did what I could.
10min AMRAP:
-5 power jerk
-8 hand release push ups
-12 knees to elbows.
Scales blue was 115#, started with 95#, and quickly dropped to 75# it was brutal.
Only made 3 rounds + up to 5 knees to elbows.
Meh.
Snatch balance for strength, not my strong suit. Worked on overhead squat instead, not much progress there.
WOD has power jerk, also not my strong suit. Did what I could.
10min AMRAP:
-5 power jerk
-8 hand release push ups
-12 knees to elbows.
Scales blue was 115#, started with 95#, and quickly dropped to 75# it was brutal.
Only made 3 rounds + up to 5 knees to elbows.
Meh.
Monday 20 August 2012
Crossfit log for Monday, August 20th
Friday I was unable to straighten my arms.
Looked like a bad case of DOMS or an acute tendonitis in my
bicep/forearm. I iced it and took Advil and it got progressively better.
Today I was finally able to straighten my arms completely, with only
mild discomfort in my left arm, right arm was normal.
Weird.
Did front squats for strength. I've done 175# before, but form wasn't great. Made it to 165# today without losing my back, bumped to 185#, but on the way down, I'd start to lose my back, so I bailed both attempts. That's fine.
The WOD was interesting.
Run 2km
20 Hang cleans (115#)
30 kettle bell swings (20kg)
Run was rough as I had to keep up with the young pup just out of high school guy (around 4:00/km), did the cleans in groups of 5, expect the last group was 2 then 3. Kettle bell was 3 sets of 10.
Took me 15:11 in all. Cleans really slowed me down.
Weird.
Did front squats for strength. I've done 175# before, but form wasn't great. Made it to 165# today without losing my back, bumped to 185#, but on the way down, I'd start to lose my back, so I bailed both attempts. That's fine.
The WOD was interesting.
Run 2km
20 Hang cleans (115#)
30 kettle bell swings (20kg)
Run was rough as I had to keep up with the young pup just out of high school guy (around 4:00/km), did the cleans in groups of 5, expect the last group was 2 then 3. Kettle bell was 3 sets of 10.
Took me 15:11 in all. Cleans really slowed me down.
Thursday 16 August 2012
Crossfit log for Thursday, August 16th
Back squats 3x8reps, did 135#, 155#, 165#
last set was tough. Still sore I guess.
It was a staggered start because there are only 3 rowers and the WOD started with an 800m row.
Row 800m
4 rounds for time
- 10 thrusters 95#
- 10 kettle bell swings 20kg
When I put down my bar for the WOD I felt a pull in an aductor in my right leg, felt really tight despite being warmed up and post squats (during which I felt no discomfort, well not there anyway). Felt like I was inches away from an injury. I was particularly worried about doing the thrusters. Planned to bail on the WOD.
Rolled around on a lacrosse ball while the two first waves started. Decided to try the row and see how it went. It wasn't an issue. One of the girls from the first wave had finished just as I got off the rower so I figured I'd try with her 65# bar, and grabbed a kettle bell and did my best, being cautious and ready to bail on the first sign of a problem.
No signs. Finished the WOD in 12:08 but with women's Rx on the bar. I'll take it. I'm glad I tried. I'll take a break tomorrow though.
It was a staggered start because there are only 3 rowers and the WOD started with an 800m row.
Row 800m
4 rounds for time
- 10 thrusters 95#
- 10 kettle bell swings 20kg
When I put down my bar for the WOD I felt a pull in an aductor in my right leg, felt really tight despite being warmed up and post squats (during which I felt no discomfort, well not there anyway). Felt like I was inches away from an injury. I was particularly worried about doing the thrusters. Planned to bail on the WOD.
Rolled around on a lacrosse ball while the two first waves started. Decided to try the row and see how it went. It wasn't an issue. One of the girls from the first wave had finished just as I got off the rower so I figured I'd try with her 65# bar, and grabbed a kettle bell and did my best, being cautious and ready to bail on the first sign of a problem.
No signs. Finished the WOD in 12:08 but with women's Rx on the bar. I'll take it. I'm glad I tried. I'll take a break tomorrow though.
Wednesday 15 August 2012
Crossfit log for Wednesday, August 15th
Today's WOD would've been really fun if I wasn't so sore from yesterday's
10 rounds
10-9-8-7-6-5-4-3-2-1
-wall balls 20#
-push ups
-power clean 60% of body weight (105#)
Was really happy to get past the round of 7, started to go by faster when the number got lower. Cleans were rough.
20 minutes
10 rounds
10-9-8-7-6-5-4-3-2-1
-wall balls 20#
-push ups
-power clean 60% of body weight (105#)
Was really happy to get past the round of 7, started to go by faster when the number got lower. Cleans were rough.
20 minutes
Tuesday 14 August 2012
Crossfit log for Tuesday, August 14th
Oh boy, am I going to be sore tomorrow and Thursday!
Today we did a "Death by ..." medley.
Death by burpees, death by dead lift and death by pull up, on 1 min rest between
So first part, every minute on the minute r x 3 burpees (where r is the number of the round, so first round 3, second round 6, and so on), you are done when you cannot complete the required number of burpees in the 1:00 allotment.
Rest 1:00
Same deal, do one heavy dead lift (225# for me), on the minute, add one dead lift every round, until you can't finish with the minute.
Rest 1:00
Same deal with pull ups, add one each round to failure. They don't need to be unbroken, just complete the number before the minute runs out.
Burpees went okay, made 5 rounds plus 16 on the 6th round (of 18 required).
Deadlifts were brutal, made only 6 rounds and 3 of 7.
Pull up were my strong suit, made it to 13 rounds, and 5 of 14.
So doing some quick math that's
- (3+6+9+12+15+16) 61 burpees (in 6 minutes)
- (1+2+3+4+5+6+3) 24 225# dead lifts (in 7 minutes)
- (1+2+3+4+5+6+7+8+9+10+11+12+13+5) 86 pull ups (in 14 minutes).
Ouch. Nearly 30 minute workout, one of the longest I've ever done.
Today we did a "Death by ..." medley.
Death by burpees, death by dead lift and death by pull up, on 1 min rest between
So first part, every minute on the minute r x 3 burpees (where r is the number of the round, so first round 3, second round 6, and so on), you are done when you cannot complete the required number of burpees in the 1:00 allotment.
Rest 1:00
Same deal, do one heavy dead lift (225# for me), on the minute, add one dead lift every round, until you can't finish with the minute.
Rest 1:00
Same deal with pull ups, add one each round to failure. They don't need to be unbroken, just complete the number before the minute runs out.
Burpees went okay, made 5 rounds plus 16 on the 6th round (of 18 required).
Deadlifts were brutal, made only 6 rounds and 3 of 7.
Pull up were my strong suit, made it to 13 rounds, and 5 of 14.
So doing some quick math that's
- (3+6+9+12+15+16) 61 burpees (in 6 minutes)
- (1+2+3+4+5+6+3) 24 225# dead lifts (in 7 minutes)
- (1+2+3+4+5+6+7+8+9+10+11+12+13+5) 86 pull ups (in 14 minutes).
Ouch. Nearly 30 minute workout, one of the longest I've ever done.
Monday 13 August 2012
Crossfit log for Monday, August 13th
After nearly 2 weeks off it was back at it this morning.
Today was Olympic day. We had an Olympic lifting competition.
3 snatches, 3 clean and jerks, best lift in each are added for score.
I was able to do something of a snatch, thanks to physio, although I can't seem to lock my arms overhead. I managed a lift of 75#, then tried 86# and managed to force it overhead. Tried 95# and failed.
Clean and jerk surprised me. Warmed up at 95#, since it was already on the bar and it seemed hard, but I knew I had done better. Then tried 115# and it wasn't bad a tall. I was worried about the jerk, but it was easy. Bumped it to 125# for my first lift and it was still pretty easy. Shockingly easy. Tried 135#, again not a problem, even the jerk. Should have tried 145# but was stoked for making 135# so easily and went with 155#, but I couldn't clean it.
So my score was 221 (86# snatch, 135# clean and jerk). Too bad it was in pounds instead of kilos.
Today was Olympic day. We had an Olympic lifting competition.
3 snatches, 3 clean and jerks, best lift in each are added for score.
I was able to do something of a snatch, thanks to physio, although I can't seem to lock my arms overhead. I managed a lift of 75#, then tried 86# and managed to force it overhead. Tried 95# and failed.
Clean and jerk surprised me. Warmed up at 95#, since it was already on the bar and it seemed hard, but I knew I had done better. Then tried 115# and it wasn't bad a tall. I was worried about the jerk, but it was easy. Bumped it to 125# for my first lift and it was still pretty easy. Shockingly easy. Tried 135#, again not a problem, even the jerk. Should have tried 145# but was stoked for making 135# so easily and went with 155#, but I couldn't clean it.
So my score was 221 (86# snatch, 135# clean and jerk). Too bad it was in pounds instead of kilos.
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