Crossfit log for Monday, December 24th

A bit delinquent on posting

Wednesday was a Hero WOD called "DT"
5 rounds of 12 dead lifts, 9 hang power cleans, 6 push jerks, I think I did 105# I think I was 18:35. Brutal.

Friday was two back to back bench mark WODS:
Isabelle (30 snatches for time) followed by Grace (30 clean and jerks for time) with 5:00 min rest between.
Did 75# for the snatches (because I can only power snatch and that's a weight I can handle)
Did 95# for the c&j. Rough, shoulder's need work, it was easier to push press the weight than jerk it. it was ugly.

20:06 (finished the snatches in 6:40, 5:00 break, so almost 10:00 for the clean and jerks)

Maddening seeing as I got my PR in the clean and jerk only a couple of weeks ago. Oh well. Marathon training has been hurting my Crossfitting for sure.

Did the test run in my super suit on the treadmill at the Y amid stares and funny looks, but it was successful. Heat dissipation may be an issue but with a 5am start and the possibility of splashing water on myself. No chaffing. I'll definitely wear it for the half, we'll see about the full.

Ran 31.3km Sunday. Glad its over. Taper starts now.

Crossfit log for Monday, December 17th

Marathon training is taking it's toll.

Another sh!tshow at Crossfit this morning.

Strength was snatch balance followed by back squats. 4x3 snatch balances I think, I wouldn't really know I didn't do them. I can't. Maybe I should've done split snatch.

Back squat was okay, 4 x 8 reps did 135#-135#-155#-155#

WOD was 4 rounds capped at 12 minutes
-10 hang power clean 115#
-12 box jumps 24" box
-15 ball slams 12# slam ball

Made 3 rounds plus 8 cleans. Not fun. DFL. Box jumps the day after 30km long run just ain't happening. Looking forward to this Goofy nonsense to be over with.

Crossfit log for Friday, December 14th

Not my finest hour at Crossfit today.

Shoulder is sore and tight, I should've done a better warm up.

Started with everybody's favorite: Thruster: 1 rep max. I stopped at 135# wasn't feeling the love.

The WOD naturally had thrusters.
5 rounds of
7-7-7-7-7 UNBROKEN Thruster 95# (I sneakily used a women's bar and did 85#)
50-40-30-20-10 double unders

Dead last I was on my 20 double unders and everyone was finished. Just wasn't my day. Two things I'm not very proficient at plus a nagging shoulder. At least it's done.

Crossfit log for Wednesday, December 12th

Crazy Wednesday WOD

18 minute AMRAP:

4 lengths of gym burpee-broad-jumps (yes you read that right).
15 box jumps 24"
10 push press 85#
1 rope climb (to the beam: an extra 2 or 3 feet from the tape where I normally climb to)

Made 3 rounds. Brutal. I was so winded the entire time. Glad it's over.

Crossfit log for Monday, December 10th

Advil is my new best friend. I know the studies show you shouldn't use it during exercise, and I always felt that even for recovery, it is essentially impeding you body's ability to heal itself, but I could hardly walk last night and this morning I was functional.

What I'm finding is that running really shakes out the soreness from Crossfit and Crossfit is really helping my recovery from running. After 3 sets of 4 moderately heavy front squats my ankles, legs and feet felt way better. Did 115#, 135#, 135#

WOD was a nasty bit of business.
4 rounds for time
-10 push press (first and fourth round 75#, second and third round 85#)
-20 abmat sit ups
-12 tricep dips

I had taken out two 5# plates but the clock was started before I put them on, the coach was nice enough to add them during the first round, but round three was really rough, so I peeled them off for round 4).

The dips were horrible. My triceps will be non function tomorrow and Wednesday for sure! I can't remember how I broke them up. I think I got to 8 the first round. The last round was like 4, 3, 2, 1, 2. Brutal.

Goofy Training Log for Sunday, December 9th

Ran 30km.

Bagged.

Legs hurt. Ankles hurt. Feet hurt.

This Marathon training is killing me.

Crossfit log for Saturday, December 8th

We had a weightlifting competition today at Crossfit.

Each of the 4 waves took 16 minutes to reach or beat their PR in the snatch, then then they had 16 minutes to reach or beat their PR in the clean and jerk.

So not quite the same as an Olympic lifting competition where you only get three lift in each. It was much more free form and I probably did 5 or 6 lifts of each

I PR'd both lifts, snatching 115# (my previous was 110#) and 160# clean and jerk (the previous best I can find in my log is 135# which at the time felt easy but I failed at 155# without trying 145# first) so huge PRs.

The jerk at 160# was a fight, I didn't quite get under it and didn't lock out my arms, so I stood there red faced fighting to get my arms locked inching it up for a good 10 seconds before I managed it. I knew I didn't have enough time on the clock for another attempt and I had already missed my first attempt at this weight. Everyone was screaming and cheering me on and when I finally locked out, I felt like a rock star. It was awesome.

Of course a minute later Ann lifts a 165# like it's nothing. But that's okay, I'm used to getting chicked (both at running and at Crossfit). Only 2 girls beat me on the snatch and 2 on the c&j. I was 15th in each event out of 28 competitors

I'm very happy with this.

Crossfit log for Friday, December 7th

Strict Press. Tried for a PR at 115#, not happening. Topped out at my existing PR of 105#

WOD was 3 rounds for time of
-40 wall balls 14# medicine ball
-10 power cleans 95#

Had a little bit of a race with Adam, one of the young studs that's been there since day 1. We get along very well, but trash talk a lot too.

I finished the first set of wall balls (unbroken) and he was still going, so I looked at him and asked "did I miss count" he said "no, I stopped", 'You stopped?!?!", but by the time I recovered from my shock he was done, so on to the cleans, which we finished at the same time. So now it was game on.

At this point we were breaking up the wall balls in sets of 10, he'd invariably get there ahead of me as I'd falter at 7 but recover to get to 10 before taking a break. I only allow myself three breaths before pickup up the ball, much sooner than Adam had decided to allow himself, so I'd catch him on his heels and we'd even out.

Same on the cleans, which we'd do 5 and 5, but I'd take shorter breaks, but was slower. At the end he had more staying power to pound out the last 5, I was 1 reps and 4 seconds behind him.

We both thanked and cursed each other for pushing the other so hard.

9:11 (he was 9:07).

Crossfit log for Wednesday, December 5th

Team WOD for WOD Wednesday.

5 rounds:
4 rope climbs
10 Hand stand push ups or 10 kick ups + push up.
2 "trap cage" carries (length of gym) 185#
20 burpees (jump onto a 45# plate)

Even with the rest while Andrew, my partner was working, it still took us 22:04, looking back I honestly can't say what, if anything, really slowed us down. We were the first ones finished though.

Crossfit log for Monday, December 3rd

Tough workout this morning, but as the hours pass, it doesn't seem as hard when I think back to it. Probably why I keep going back!

Strength, back squats 3 sets 3 reps, 90% of max
Warmed up with empty bar, 115# and 135#, first working set was 185#, then 2 sets at 195#

WOD (12 minute cap)
6 rounds 18-15-12-9-6-3 of
Thrusters 75#
Kettle bell swings 16kg

Rough. First round made it to 12 thrusters before putting down the bar, then 6 more. Kettle bell was unbroken. Was hoping to make 10 in a row on the second set of thrusters, but it wasn't to be, 5, 5 and 5. Round 3 went 4, 4 and 4. Round 4 was 5 and 4, Round 5 was 4 and 2, and finally round 6 was 3 unbroken!!!

Kettle bells were all unbroken.

Finished with an unintentional salute to George Lucas with a time of 11:38 (22 seconds shy of the time limit). Was glad it was over.

Goofy Training log for Sunday, December 2nd

Yesterday's 13 km on the treadmill was okay, today's 26 km turned into a 19 km suckfest in the freezing rain.

When does taper start?