Crossfit log for Tuesday, April 30th

On Feb 1, 2013, I wrote: We did bench press, which we hadn't done in a while. I am so weak, it's not funny. There's a running joke in Crossfit: somewhere, someone is warming up with your one rep max. Well today that pretty much happened in my face. We have some really strong guys.

Strength was 5 set of 5 reps increasing.
Did 95# - 135# - 155# (4) and stopped. I tried 185# for 1 rep, couldn't do it.

On Apr 16, 2013, I wrote: We did close grip bench press 3 rep max. My one rep max is 165# on regular grip, which is normally heavier than close grip. Today I did 165# for 3 reps! I am now tempted by that elusive 185# 1 rep max.

Well every guy there is still way stronger than me in bench press, but I got my PR!

After 155# I hummed and hawed on whether to go 175# or 185#. Serge said we have time, do 175# then you can try 185#. I just needed someone to make the call, so that's what I did. 175# was hard, and I squirmed a lot as it went up, but it was all me. So I figured it was worth a try at 185#.

It took longer than 175# but it went straight up, no squirming, much better form and boom! 185# bench press. Ha!

That's my third major lift PR by 20lbs this month. (Bench, Dead lift, front squat) plus recent PRs in back squat, push press and power clean. Things are really moving fast despite the fact that I'm still really focusing on mobility rather than strength.


After the bench press we did hand stand push ups, for max reps 4 times. I only did it twice, 5 reps and 3 reps, I was using only one abmat where I usually use 2, so I'm happy with that.

Then we did 1 set of bodyweight rows for max reps. I think I got 7.

The workout of the day was a killer
4 rounds for time (14 min cap)
8 thrusters 105#
16 pull ups
8 hang cleans 105#

105# is a heavy thruster for me, I was happy to have completed 3 rounds. I did one thruster from round 4. It was brutal.

But my bench press PR made my day.

Progress update of revised weightlifing goals. Derived from intermediate level for my bodyweight at www.exrx.net

Lift / % bodyweight / actual target weight (rounded) / current PR
Bench / 112% / 190lbs / 185lbs Apr 30, 2013 (up from 165lbs)
Deadlift / 177% / 300lbs / 285lbs Apr 25, 2013 (up from 265lbs)
Press / 77% / 130lbs / 110lbs Apr 9, 2013 (up from 105lbs)
Power Clean / 109% / 185lbs / 155lbs Mar 20, 2013 (up from 145lbs)
Power snatch / 84% 140lbs / 95lbs (can't find a record of this)
Back Squat / 150% / 255lbs / 215lbsApr 11, 2013 (up from 205lbs)

Crossfit log for Monday, April 29th

Strength work, strength work, strength work.

I know it'll pay dividends later, but man, I'm gonna need a break soon.

Cleans: weight(power clean reps /full clean reps)
65% (3/1) 70% (3/1) 75%(2/2) 80%(2/1) 80%(2/1) 80%(2/1)
did 95#, 115#, 125#, 130#, 130#, 130#

Back Squats
3 sets of 8 @ 60%, 65%, 70% of 1 rep max fast, no pausing, up / down each rep unbroken.
my best recorded back squat is 205#, but I've done 205# in the front squat, which was a 20# PR, and I my new dead lift is a 20# PR, so I used 225# as my 1 rep max to do the math:
Did: 135#, 145# (rounded down from 147), 160# (rounded up from 157)
Tough, but I did it

WOD was insidious.

10 rounds (13 min cap)
10 wall balls (did 14# which is women's Rx, or mens' blue)
10 ball slams 16# Rx.

Probably could've managed a 20# med ball, but after those squats I wanted to save my back. Finished in 11:50.

Crossfit log for Friday, April 26th

A bit of a circus this morning.

Strength work was crazy. Did split jerk (6 sets 60%x4, 70%x3, 75%x3, 80%x2, 80%x2, 80%x2), then bench press 3 sets of 8 (95#, 115#, 135#), then strict press 3 sets of 8. Did 75# (did 8, 7 and 5 reps, triceps were toast).

The WOD was "Helen"
3 rounds for time
Row 400m
21 kettle bell swings 20kg
12 pull ups

We were 7 athletes but there are only 3 rowers. So even starting at different stations, we ended up waiting for rowers, then on my last row the rower stop measuring distance at 207m. So switched machines and finished in 16:32.

It was nice to be there with Kiza. We don't often get to go together.

Crossfit log for Thursday, April 25th

I missed Crossfit this morning to go to physio.

I knew they were doing 1 rep max dead lift. So I brought my lifting shoes and belt and I bought some chalk and went to the Y with the goal of hitting a new PR in the dead lift.

Did 95#, 135#, 185# and 225# to warm up.

Then I put on my belt and got out the chalk and did 245# and 255#, I skipped my current PR (265#) and went for 275# (hummed and hawed over whether I should try 260# first, but figured go big or go home), 275# went up with out a problem.

285#? Might as well. Sure enough. Boom! Tried 295# which would've been huge, but alas, it was too heavy. I should've tried 290#, but hey, 20# PR!

Colour me happy!



Progress update of revised weightlifing goals. Derived from intermediate level for my bodyweight at www.exrx.net

Lift / % bodyweight / actual target weight (rounded) / current PR
Bench / 112% / 190lbs / 165lbs
Deadlift / 177% / 300lbs / 285lbs (up from 265lbs)
Press / 77% / 130lbs / 110lbs (up from 105lbs)
Power Clean / 109% / 185lbs / 155lbs (up from 145lbs)
Power snatch / 84% 140lbs / 95lbs
Back Squat / 150% / 255lbs / 210lbs (up from 205lbs)

Leaving the physio nest.

Interesting day.

Started off a physio to assess and adjust my treatment to be able to perform an overhead squat. His first question was: "so, are you able to do an overhead squat". I was honest with him, I hadn't tried. I was terrified that all the hard work I'd been doing would have been for nothing. If everything was flexible and mobile enough, I'd have no excuse, it would be just me that couldn't do it.

So we walked out to the exercise area and he laid down a length of wooden two by four. (which is only 1.5" by 3.5",  carpentry gah!), I stood on it with just my heels. He handed me a wooden dowel which I held over my head and proceed to perform a nearly flawless overhead squat, upright body, hips below knees, arms locked out over head. I laughed out loud. (yes the evasive literal LOL)

We tried with a hockey stick and I couldn't do it. But with some practice I was getting close. It's now an issue of neurological muscle control, I have all the range of motion, flexiblity and skills necessary, I just need to practice, with very little weight, moving my center of gravity back and forth while in the deepest squat I can get to train my muscles how do do it. I can practice with something under my heels at first and work my way down to barefoot.

But I don't need him anymore. I'm on my own. I've left the nest.

Crossfit log for Wednesday, April 24th

Killer workout today. Should've went lighter.

3 rounds for time (20min cap)
6 handstand push ups
30 double unders
15 thrusters 75#
20 box jumps 30"
15 alternating split snatch 75#
20 ball slams

8 reps short of 2 full rounds. Snatches really slowed me down. Thruster too, but not as much. Happily double unders were quick, in batches of 10 to 15. 30" box is high. Can't string them together like a 20" or 24" box. Ball slam are just tedious.

I actually grabbed a 55# bar for the thrusters in the second round, I didn't have it in my to do 75# again.

Crossfit log for Tuesday, April 23rd

Oh boy my arms will be sore tomorrow.

Strength part 1 was push press for a 3 rep max. My 1 RM is 155# (but it was a fight to lock it out), I started at 135# (after a warm up) and it wasn't easy, but I did it. Then decided to try 140#, same deal, struggled but got it. So why not, tried 145#, no go. Maybe if I'd waited longer before attempting, but it wasn't happening, so I was done.

Second part of Strength, the optional part, was a C&J complex. Clean, Front Squat, push jerk, 2 split jerks @ 70% of 1 rep max (so 70% of 160# is 112#, did 115#). Wasn't too bad, push press wasn't pretty, tried to engage my lower back and had some success.

WOD was a modified "Cindy"
20 min AMRAP of
5 pull ups
10 push ups
10 air squats (normally 15 squats, but after the strength work, they opted to give us a bit of a break).

We had the option of doing EMOM until we couldn't finish within the minute then continuing AMRAP for the rest. I made 8 rounds before the push ups took too long. In the last 12 minutes I made 7 more rounds plus 12 reps.

Push ups still my limiter on this one. Pull ups and air squats I maybe lost a few seconds from round 1 to round 8, but push ups just kept getting slower and slower. I tried breaking them up 5 and 5, or 4, 3 and 3. Even 4, 3, 2, 1. but after about round 5 (so 50 push ups into it) I was struggling.

Crossfit log for Monday, April 22nd

Today we did power cleans

3 sets of 4 (1 from the floor, 2 from the hang, 1 from the floor) fast as you can, at 65-70% of max. My max is 155# but I went with 115# and was fine.

After that we did 4 sets of 5 reps of 1 and 1/4 back squats, where you bottom out but on come up partially (above parallel or 1/4 of the way) then back down to the bottom then all the way back up for 1 rep, at 55% of 1 rep max. I think my max is more than my recorded 205# (since I did a 200# front squat last week and back squat is usually quite a bit more than front squat).

Not sure my math was very good, I ended up doing 155# and felt fine.

The WOD as harder than it looked.
12 min EMOM alternating
odd minutes 10 toes to bar
even minutes 5 dead lifts at 60-65% of 1RM (my dead lift is 265#, so went with 145#)

First round was easy peasy, even managed to string 8 T2B before I had to reset for the last 2. Dead lift were hard, but manageable. Second round (minute 3 and 4) got rough. 3 or 4 T2B at at time, dropped off the bar to reset, too much longer, so less break. Dead lifts were the same. Minute 5 switched to knees to elbows. Last round of K2E took forever, but then I took extra break in the last minute since I had the whole minute to do the last 5 dead lifts.

It was good. Felt good on the squats and dead lifts despite my sore back.

Crossfit log for Friday, April 19th

Strength was Bench press (regular grip)

3 sets of 8 to 12 reps, did 8 reps each time.

Did 135# 135# 140# Solid. didn't fail, didn't need a spotter's help, did 8 full reps each round. Happy with that.

Good WOD
5 rounds for time (15min cap):
- 4 power cleans 65-70% of 1 RM (65% of 155# is 100.75#, 70% is 108.5#, so I settle on 105#)
- 6 bar dips
- 10 ab mat sit ups
- 8 pull ups

The cleans were manageable at that weight and I do really well on bar dips and pull ups, and sit ups are just sit ups, 10 per round wasn't hard.

I finished in 10:02

Triceps are gonna hate me this weekend.

Crossfit log for Thursday, April 18th

I must be doing something right.

Although I didn't stay for the WOD, I hit a new PR during strength work: 1 rep max front squat.

My previous PR was 175# and last March 18th I did that for 3 reps so I knew I had more in me. Although my back is still tight, I wasn't sure what I would muster. Working with Kamil again today we jumped from 155# to 185#, Kamil's previous PR. Up down, no problem. nice straight back (according to Kamil) no butt wink at the bottom, but I'm just breaking parallel, I should be going deeper, but it's good enough.

195# same deal, up down. 200#, tried to go deeper and had to struggle to stay straight but pushed all the way through. Be both called it quits at such a nice round number.

New PR front squat: 200lbs.

Followed that up with 2 sets of 8 back squats at 185#.

Deadlift in the WOD were a no go for my back (which didn't hurt at all during the squats) and since Delilah had a horrible night and Kiza wasn't a happy camper I decided to head home.

I had my halo already anyway.

Crossfit log for Wednesday, April 17th

Team WOD again, looks like WOD Wednesdays are now Team WOD Wednesdays.

One thing about team WODs, even more than regular ones, you work harder. You may get built in rest, while you partner is working but not only are you pushing yourself because you know the person next to you is giving their all and you'll feel like a sandbagger otherwise, now that person's score is directly impacted by your performance.

Partnered with Kamil today, we are fairly evenly matched, he's stronger in somethings, I in others. We are both good rope climbers, and box jumpers, he's better at power cleans and it turns out I'm a bit stronger at burpees.

3 rounds for time (1 team member works at a time) 18:00 cap
4 rope climbs
30 plate burpees (alternating)
20 power cleans 115#
2 rope climbs
20 box jumps

Dividing the work is strategic. Only the burpees were specified as one each. The first set of rope climbs we did 2 and 2, just faster that way and we are both good climbers. I was worried about the cleans, he wanted 10 and 10, I wanted 5, 5, 5, 5, but 10s would be faster so I went with it. Second set of climbs no-brainer, 1 each then box jumps, 10 and 10 was best, since we had no problem and it maximized rest before starting the next round.

First round went well, followed the plan, we were below the 6:00/round we'd need to finish in time. We had to wait for a rope before starting the second round, maybe 10-15 seconds (frustrating but valuable rest time). I was very happy when Kamil passed off to me after 5 cleans. I managed the 10 in the first round, but 5 was way more manageable especially when fatigued. I was dropping the weight after 3 where he was chaining all 5 unbroken.

Third round same a second, Kamil started to fade on the burpees, but I didn't and that forced him to keep pace, it was good to know I was making him work just as much as he was making me.

Finished with 2:17 left on the clock, so 15:42. It was a good workout.

The attacks at the Boston Marathon

Being careful not to make any assumptions until the facts come out I still have to condemn these acts of the few in some attempt to dishearten the masses.

Senseless acts of violence are so difficult to understand and even more difficult to prevent.

In the face of such horror we must look for signs of hope.  In the words of Mr. Rogers, "look for the helpers".  They give us hope. 

Look to the athletes, they give us hope.

There are far more good people out there than bad ones.  We must take hope in this knowledge.

Comedian Patton Oswalt had a brilliant post on Facebook in which he concluded: So when you spot violence, or bigotry, or intolerance or fear or just garden-variety misogyny, hatred or ignorance, just look it in the eye and think, "The good outnumber you, and we always will."

And in closing, here is an unattributed quote circulating around social media really hits the nail on the head in this case: 

"If you're trying to defeat the human spirit, marathoners are
the wrong group to target."

Peace.

Crossfit log for Tuesday, April 16th

Couple of accomplishments today.

We did close grip bench press 3 rep max. My one rep max is 165# on regular grip, which is normally heavier than close grip. Today I did 165# for 3 reps! I am now tempted by that elusive 185# 1 rep max.

WOD was another gut wrencher, but longer than yesterday.

3 rounds
50 double unders
15 push press 75#
10 chest to bar pull ups.

10:41.

Blue was 25 double unders, my previous best unbroken was 21 which I haven't come close to repeating recently. But with my new rope I was stringing them together well. As I approached 21 skips unbroken I told myself I'd just keep going until I wreck, if I pass 25, then I'll do 50. I made it to 45!!! More than double my previous best. After that I had many strings of 10 and 20, much more than my usual 2 or 3.

It was a good day.


Progress update of revised weightlifing goals. Derived from intermediate level for my bodyweight at www.exrx.net
 
Lift / % bodyweight / actual target weight (rounded) / current PR
Bench / 112% / 190lbs / 165lbs (did 3x)
Deadlift / 177% / 300lbs / 265lbs
Press / 77% / 130lbs / 110lbs (up from 105lbs)
Power Clean / 109% / 185lbs / 155lbs (up from 145lbs)
Power snatch / 84% 140lbs / 95lbs
Back Squat / 150% / 255lbs / 210lbs (up from 205lbs)

Crossfit log for Monday, April 15th

Strength was power snatch and front squat
3 sets of of power snatch 1 from floor 2 from hang 1 from floor did 85#, probably should've went with 75#

4 sets of 3 front squats, did 135#. That was good.

WOD was a short gut-wrencher

3 rounds
10-15-10
box jumps 24"
Wall balls 20# med ball
kettle bell swings 20kg kettle bell

5:16

Wow. Rough. Thankfully the suffering didn't last too long.

Crossfit log for Thursday, April 11th

PR'd my back squat today by 10#, with a 215#. There's more in me once my back is all better and my glutes come into their own.

WOD was deceitful

2 rounds (only!)
40 wall balls
40 kettle bell swings
20 abmat sit ups.

40 is a lot. Round 2 really sucked. 12:47. Not too bad.

Crossfit log for Wednesday, April 10th

Killer WOD today. Two Hero WODs combined, but thankfully in teams of two. Share the load.

5 rounds 20min cap
10 cleans 115#
18 pull ups
18 dumbbell hang squat cleans with 30# dumbbells.
10 handstand push ups
10 toes through rings/knees to chest on rings
5 handstand push ups
15 medicine ball cleans 14#

Teamed up with Pat, a much stronger guy than me, but not stronger in everything apparently. He went first. The cleans for him were an snap, where I had to work much harder and take a bit more time to setup. The pull ups he did fine. I have a really strong kip and breezed through my 9. He seemed to struggle with the squat cleans, but I hammered them out. Hand stand push ups we each did our five and kept going. He couldn't get his toes to the rings so he did knees to chest. I had no problem, so did toes through rings. Next batch of hand stand push ups, he did 3 and I did 2, then we did the easy part, the med ball cleans. Yet he still seems to struggle.

Second round got rough, he really struggled with the squat cleans. Too late it occurred to me to break them up more in 5, 5, 4, 4 instead of 9 each. We did that for the hand stand push ups, 3, 3, 2, 2. Round three was worse, at least we broke things up better, but I was flying through the dumb bell cleans and shockingly the hand stand push ups too. He struggled through his 3, then I hammered out 6, leaving 1, he wanted to do it, I was like go for it, but that put me in starting position, so I did 9 of the 15 med ball cleans.

Took my time with the barbell, since it was still heavy and Pat could use the rest. Did my pull ups, and here he took a lot of time to get started, but once started did all 9 unbroken. I did my 9 dumbbell cleans, starting to struggle on the last two, then he started his, struggling through 3 reps before the bell rang.

So I felt pretty good about myself after that. Especially on the hand stand push ups. I surprised myself there.

Anyway, 3 rounds + 40 reps in 20:00. I'll take it!

Crossfit log for Tuesday, April 9th

Better day today. Didn't think I'd finish the workout but I did. So yay me for not giving up today.

Strength was strict press, 3 rep max. Went up to quick and failed rep 3 at 110#, should've tried 105# first, but close enough.

WOD was 2 parts with a 17min cap
30 ground to over head (essentially "Grace") 95#
3 rounds of:
-10 ring dips or 8 bar dips
-10 pull ups
-10 burpees

Grace Rx is 135#, not a chance, my back is still a bit sore, Blue scaled for men was 115#, still no. Decided to go with women's Rx which was 95#. Glad I did. Took me just over 7:00 (which is pretty good since I last did Grace at 105# and only made 27 reps before the 10:00 cap).

Ended up doing most of the dips strict. I'd start on the rings, kipping for like two reps, then find some bars, there were only 3 stations for 10 athletes so starting on the rings was to kill time while others finished on the bars. The bars were too low for me to kip, so I did the 6 remaining strict, except the last round I did all 8 strict on bars since many were finished the WOD. Pull ups were a snap and burpees suck.

1:03 left on the clock so 15:57 total. Not too bad. At least I finished.

ETA: Last year's pot luck I did Grace at 95# in 7:57 so progress (plus I had to save something for the rest of the WOD!)

The New Old House with a touch of guilt

The bulk of the move is done.  Some boxes in the basement, some stuff in the garage, I've said that we won't be officially moved in until I can park in the garage, but for all intents and purposes we are home.

If feels nice.  It feels right.  Much has changed, not the least of which is the location of many light switches which will take some getting used to.

The colours have changes. I love the colours. They are so vibrant, they make the house feel so much more alive than before.

It's a new home, but it's the old home too.

We've been so excited and happy just to be back, to have a fancy new kitchen and new details that make a big difference that I hadn't noticed a less happy feeling lingering in the back of my mind.

We've taken a few people though the house to show off and that's when I really noticed the feeling. I identified it today. It's guilt.

Somehow in my mind I feel that we didn't earn this wonderful new home. Without the fire we would never have this house.  I feel proud of my home, but how can I feel proud?

I'm sure I'll get over it. Insurance is essentially gambling and the sad coin toss resulted in the complete loss of our home also paid dividends. So perhaps my feelings are unfounded.

In the mean time I'll just bask in the glory of being in my own house again, even if it wasn't all fancy and new, I'd still be rejoicing in that fact alone.

Crossfit log for Monday, April 8th

Strength :
8 sets of 2 snatches at 60% of max, every minute on the minute for 8 minutes
2 min break (time to change weights)
6 sets of 2 clean and jerk at 60% EMOM for 6 minutes.

WOD
3 rounds (15 min cap)
20 double unders
6 toes to bar
20 double unders
7 dead lifts 155#
10 ab mat situps

DNF.

First round 19 double unders in a row, after then it fell apart and just kept getting worse. Last round started with 6 minutes left (so avg 4:30 / round so far).

With less than 2 minutes left I was still on the last set of double unders and couldn't string two together, half the time I couldn't get one.

Ended up throwing my rope across the floor and walking away in disgust.

Should've been a easy WOD.

Crossfit log for Thursday, April 4th

Today was the last workout of the Open. I can't say how glad I am that its over. I can go back to doing scaled workouts and not worry about what torture is coming out of Crossfit HQ (I only have to worry about the torture coming out of Frank's twisted mind).

13.5 was 4:00 AMRAP of
15 Thrusters 100# (65# for women)
15 chest to bar pull ups.

If you complete 3 full rounds in that time, the time cap goes up to 8:00, if you complete another 3 full rounds before 8:00 you get 12:00. Prolonged torture for the elite Crossfitters.

For us mere mortals its 4 minutes of "super Fran", heavier thrusters than regular Fran (95#) and harder pull ups (chest to bar instead of chin over bar).

Took me forever to get the 15 thrusters, I had time for 12 pull ups for a score of 27.

I'll take it!

Crossfit log for Wednesday, April 3rd

Filthy Fifty

For time (20 min cap):
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (16kg)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Staggered start, started with jumping pull ups. Wheels fell off at the knees to elbows. Push press went okay. Back extensions were the end of me. Ran out of time at 38.

Crossfit log for Tuesday, April 2nd

More clean and jerk today! Yay! Not.

Work up to 3 sets of 1 clean 2 jerks at 80%-85%-90% of max
Did 135#, 145# and 155#

WOD was not fun (are they ever?)
4 rounds for time
3 heavy power clean 85% of max 135# for me.
7 burpee pull ups.

Ugh. 8:27 glad it's over.