So I've done a couple of workouts in my home gym
so I guess I better log them. I don't know how common they'll be now
that the games are over and the Physics staff are back in town, but I
just need to make logging them a habit.
I did a shoulder press drop set workout, so 10 at 65#, 10 @ 55#, 10 @ 45# three times through
At
the Y on Friday I did a similar thing on the pull down machine, so like
pull ups but went from 75# up 15# each set, aiming for 10 reps or to failure,
at 180# I got 5 reps before failure. Then back down to 75# for 10.
Yesterday I did 3 front squats + 3 push jerks gradually increasing by 10# increments from 65# to 145#.
Today was olympic lifting class:
- 1 front squat + 1 jerk
50% (of max clean and jerk) x3, 60% x3, 70% x3 and 80%x2
- 1 clean + 1 squat
50% (of max clean and jerk) x3, 60% x3, 70% x3 and 80%x2
-
2 front squat at max clean and jerk. (used 180# as max since that was
my partners max and was easier math, and only 5# more than my max).
Then we did singles in the front squat to max effort aced 195# but just couldn't get 205# up.
Done.
Tuesday 30 July 2013
Thursday 25 July 2013
Crossfit log for Thursday, July 25th
You know those race reports where you got a personal best(PB)
but didn't meet your goal and you should be happy because a PB is PB but
you just can't be happy because you really felt you had it in you to
meet your goal despite the fact that is was an arbitrary goal but
somehow you are still disappointed?
Yeah that. That's what last night's Olympic lifting class was like. My previous best C&J was from last October, 160# and I really had to fight to get it overhead.
I worked up to 155# easily. Then jumped to 175#, the clean was tough, but I managed it, and the jerk was a snap, I almost laughed out loud.
So naturally I tried 185#, I had jerked 180# at the Y with a rigid power lifting bar, I was sure I'd be able to jerk 185#. Well that remains to be seen, after 3 attempts I couldn't clean it. I caught it once, and looked like I had it, but I bailed, I guess I just didn't feel solid under it. And that was that. I really should've tried 180#. Next time.
So a PR is a PR.
Progress update of revised weightlifting goals. Derived from intermediate level for my body weight at http://www.exrx.net
Lift / target weight / current PR
Bench / 190lbs / 185lbs Apr 30, 2013 (up from 165lbs)
Deadlift / 300lbs / 285lbs Apr 25, 2013 (up from 265lbs)
Press / 130lbs / 120lbs May 14, 2013 (up from 110lbs)
Power Clean / 185lbs / 157lbs May 6, 2013 (up from 155lbs)
Power snatch / 140lbs / 105lbs May 6, 2013
Back Squat / 255lbs / 235lbs May 23, 2013 (up from 215lbs)
New Clean and Jerk PR:
Other lift PRs:
Front Squat 200# Apr 18, 2013
Push Press: 155# March 25, 2013
Clean: 175# May 23, 2013
Jerk: 180# Jun 18, 2013
Snatch: 130# July 22, 2013
Clean and Jerk: 175# July 24, 2013 (up from 160#)
Yeah that. That's what last night's Olympic lifting class was like. My previous best C&J was from last October, 160# and I really had to fight to get it overhead.
I worked up to 155# easily. Then jumped to 175#, the clean was tough, but I managed it, and the jerk was a snap, I almost laughed out loud.
So naturally I tried 185#, I had jerked 180# at the Y with a rigid power lifting bar, I was sure I'd be able to jerk 185#. Well that remains to be seen, after 3 attempts I couldn't clean it. I caught it once, and looked like I had it, but I bailed, I guess I just didn't feel solid under it. And that was that. I really should've tried 180#. Next time.
So a PR is a PR.
Progress update of revised weightlifting goals. Derived from intermediate level for my body weight at http://www.exrx.net
Lift / target weight / current PR
Bench / 190lbs / 185lbs Apr 30, 2013 (up from 165lbs)
Deadlift / 300lbs / 285lbs Apr 25, 2013 (up from 265lbs)
Press / 130lbs / 120lbs May 14, 2013 (up from 110lbs)
Power Clean / 185lbs / 157lbs May 6, 2013 (up from 155lbs)
Power snatch / 140lbs / 105lbs May 6, 2013
Back Squat / 255lbs / 235lbs May 23, 2013 (up from 215lbs)
New Clean and Jerk PR:
Other lift PRs:
Front Squat 200# Apr 18, 2013
Push Press: 155# March 25, 2013
Clean: 175# May 23, 2013
Jerk: 180# Jun 18, 2013
Snatch: 130# July 22, 2013
Clean and Jerk: 175# July 24, 2013 (up from 160#)
Monday 22 July 2013
Sinus infection update.
Treating with a cortico steroid nasal spray and
advil/decongestant has been effective at making me feel normal, but my
instructions were if it isn't better 7 days after onset (aka tomorrow)
start the antibiotics. I guess that's the next step. I was hoping to
not have to resort to more antibiotics.
On the good side, I'm loving my home gym setup. I made it for training my son and his buddy to earn my Olympic Weightlifting Coaching certification, but a fringe benefit is that I get to use it myself.
Worked on snatches last night in anticipation of this evening''s Olympic lifting class where we'll be aiming for a 1 rep max in the snatch. Wednesday will be 1 rep max Clean and Jerk.
On the good side, I'm loving my home gym setup. I made it for training my son and his buddy to earn my Olympic Weightlifting Coaching certification, but a fringe benefit is that I get to use it myself.
Worked on snatches last night in anticipation of this evening''s Olympic lifting class where we'll be aiming for a 1 rep max in the snatch. Wednesday will be 1 rep max Clean and Jerk.
Crossfit log for Monday, July 22nd
Despite being sick and not having eaten since lunch, I had a little something in the tank.
PR'd my snatch by 5#, 130#. Wasn't very pretty, had to press it up into overhead, but I got it up.
Good enough for Crossfit, would've been a failed attempt at an Olympic lifting comp. but I'll take it.
Progress update of revised weightlifting goals. Derived from intermediate level for my body weight at http://www.exrx.net
Lift / target weight / current PR
Bench / 190lbs / 185lbs Apr 30, 2013 (up from 165lbs)
Dead lift / 300lbs / 285lbs Apr 25, 2013 (up from 265lbs)
Press / 130lbs / 120lbs May 14, 2013 (up from 110lbs)
Power Clean / 185lbs / 157lbs May 6, 2013 (up from 155lbs)
Power snatch / 140lbs / 105lbs May 6, 2013
Back Squat / 255lbs / 235lbs May 23, 2013 (up from 215lbs)
New Snatch PR:
Other lift PRs:
Front Squat 200# Apr 18, 2013
Push Pres: 155# March 25, 2013
Clean: 175# May 23, 2013
Jerk: 180# Jun 18, 2013
Snatch: 130# July 22, 2013 (up from 125#)
Clean and Jerk: 160# Oct 2012
PR'd my snatch by 5#, 130#. Wasn't very pretty, had to press it up into overhead, but I got it up.
Good enough for Crossfit, would've been a failed attempt at an Olympic lifting comp. but I'll take it.
Progress update of revised weightlifting goals. Derived from intermediate level for my body weight at http://www.exrx.net
Lift / target weight / current PR
Bench / 190lbs / 185lbs Apr 30, 2013 (up from 165lbs)
Dead lift / 300lbs / 285lbs Apr 25, 2013 (up from 265lbs)
Press / 130lbs / 120lbs May 14, 2013 (up from 110lbs)
Power Clean / 185lbs / 157lbs May 6, 2013 (up from 155lbs)
Power snatch / 140lbs / 105lbs May 6, 2013
Back Squat / 255lbs / 235lbs May 23, 2013 (up from 215lbs)
New Snatch PR:
Other lift PRs:
Front Squat 200# Apr 18, 2013
Push Pres: 155# March 25, 2013
Clean: 175# May 23, 2013
Jerk: 180# Jun 18, 2013
Snatch: 130# July 22, 2013 (up from 125#)
Clean and Jerk: 160# Oct 2012
Friday 19 July 2013
Sick again, sinus infection this time!
Well now it looks like I have a sinus infection. Will there be no end to this?!?!?!?
More blood tests ordered, appointments made with family doc to go over options.
Amoxil-clavulin again.
Aie caramba!
More blood tests ordered, appointments made with family doc to go over options.
Amoxil-clavulin again.
Aie caramba!
Wednesday 17 July 2013
Crossfit log for Wednesday, July 17th
WOD Wednesday.
Ugh.
Yesterday I ran 10 laps of the 160m warm up course around the next building over and that really help my legs, so I did the same this morning, because my quads are still toast. I think I'm going to make a habit of it.
The WOD was a chipper:
10 overhead squats (or front squats)
10 over the box jumps
10 thrusters
10 power cleans
10 knees to elbows
10 burpee pull ups
10 knees to elbows
10 power cleans
10 thrusters
10 over the box jumps
10 overhead squats (or front squats)
The weight of the thrusters was the same as the over head squats, but since I can't really do overhead squats the alternate was front squats, except the weight had to match the heavier power cleans, which meant that I had to change my weight 4 times instead of 2.
I opted for 125# for the front squats and power cleans and 75# for the thrusters, so adding/removing a 25# plates each side.
When I got to the box I realized that with the DOMS in my quads, this was going to be very challenging. It was.
Knees to elbows went really well, focused on the kip and they just happened. Burpees suck no matter what, but thankfully you only did them once.
Took me 18:30. Rough one.
Ugh.
Yesterday I ran 10 laps of the 160m warm up course around the next building over and that really help my legs, so I did the same this morning, because my quads are still toast. I think I'm going to make a habit of it.
The WOD was a chipper:
10 overhead squats (or front squats)
10 over the box jumps
10 thrusters
10 power cleans
10 knees to elbows
10 burpee pull ups
10 knees to elbows
10 power cleans
10 thrusters
10 over the box jumps
10 overhead squats (or front squats)
The weight of the thrusters was the same as the over head squats, but since I can't really do overhead squats the alternate was front squats, except the weight had to match the heavier power cleans, which meant that I had to change my weight 4 times instead of 2.
I opted for 125# for the front squats and power cleans and 75# for the thrusters, so adding/removing a 25# plates each side.
When I got to the box I realized that with the DOMS in my quads, this was going to be very challenging. It was.
Knees to elbows went really well, focused on the kip and they just happened. Burpees suck no matter what, but thankfully you only did them once.
Took me 18:30. Rough one.
Tuesday 16 July 2013
Crossfit log for Tuesday, July 16th
Okay so how do you follow up 150 wall balls?
With heavy thrusters of course! My poor quads.
After finding 3 rep max for Thrusters (I stopped at 135#), we did 4 sets of 4 behind the neck snatch grip push press (which happens to be exactly what I did yesterday at noon at the Y)
Did one set at 65#, then 2 at 95# and the last at 115#. I struggled yesterday at 95# so either the lifting shoes or the weight belt really helped.
The WOD was a variation of Fran.
3 rounds for time of
15 thrusters
15 pull ups.
Same number of reps, but broken evenly. Did the first round unbroken, the second 8 and 7 and the last round 3 sets of 5. Finished in 7:55. Not bad for trashed quads.
With heavy thrusters of course! My poor quads.
After finding 3 rep max for Thrusters (I stopped at 135#), we did 4 sets of 4 behind the neck snatch grip push press (which happens to be exactly what I did yesterday at noon at the Y)
Did one set at 65#, then 2 at 95# and the last at 115#. I struggled yesterday at 95# so either the lifting shoes or the weight belt really helped.
The WOD was a variation of Fran.
3 rounds for time of
15 thrusters
15 pull ups.
Same number of reps, but broken evenly. Did the first round unbroken, the second 8 and 7 and the last round 3 sets of 5. Finished in 7:55. Not bad for trashed quads.
Monday 15 July 2013
Crossfit log for Monday, July 15th
Okay, back to your regularly scheduled Crossfit.
Took a full week off. Went to physio and massage to sort out my glute pain. Nothing ground breaking. Just have to go easy, focus on good body position and stretch more. I'm likely using my glutes for the first time in my adult life so it makes sense that they will protest.
Naturally this morning we did snatches. Went really easy. We were doing a 4 part complex: 1 power snatch from the floor, 1 power snatch from the hang, 2 hang full snatch. 12 minutes to find max weight. (did empty bar, 65#, 75# and started 95# but ran out of time).
I don't seem to have any issue from the hang. I run into problems between the first and second pull. So maybe I'll stick to hang snatches for the next little while. I did struggle with a solid overhead position even at 95#, so I'll work on that.
Then we did 5x5 dead lift. Another scary one. I started at 95# which was fine, I figured I'd just keep adding weight until I felt any sign of trouble and take my 5 last as my 5 sets. Did 135#, 155#, 185#, 205#, 215# and finally 235#. Not even and inkling of discomfort. That's a really good sign. 5 reps at 80% of max. I'll take it.
For the workout we did "Karen" 150 wall balls for time. I almost went with a lighter 14# ball, but I wanted to see if I could finish within the 12 minute cap. 2 reps short (although when I got to 125, I thought I miscounted and went back to 120 to be sure. My best is 11:55 so, close enough.
I did sets of 15 up to 45, then 10s up to 95, then 5s for the rest. Ugh.
Took a full week off. Went to physio and massage to sort out my glute pain. Nothing ground breaking. Just have to go easy, focus on good body position and stretch more. I'm likely using my glutes for the first time in my adult life so it makes sense that they will protest.
Naturally this morning we did snatches. Went really easy. We were doing a 4 part complex: 1 power snatch from the floor, 1 power snatch from the hang, 2 hang full snatch. 12 minutes to find max weight. (did empty bar, 65#, 75# and started 95# but ran out of time).
I don't seem to have any issue from the hang. I run into problems between the first and second pull. So maybe I'll stick to hang snatches for the next little while. I did struggle with a solid overhead position even at 95#, so I'll work on that.
Then we did 5x5 dead lift. Another scary one. I started at 95# which was fine, I figured I'd just keep adding weight until I felt any sign of trouble and take my 5 last as my 5 sets. Did 135#, 155#, 185#, 205#, 215# and finally 235#. Not even and inkling of discomfort. That's a really good sign. 5 reps at 80% of max. I'll take it.
For the workout we did "Karen" 150 wall balls for time. I almost went with a lighter 14# ball, but I wanted to see if I could finish within the 12 minute cap. 2 reps short (although when I got to 125, I thought I miscounted and went back to 120 to be sure. My best is 11:55 so, close enough.
I did sets of 15 up to 45, then 10s up to 95, then 5s for the rest. Ugh.
Wednesday 3 July 2013
Crossfit log for Wednesday, July 3rd
Revisited 13.1 from the Open.
Did the scaled version so snatches were 65#, 95#, 105# and 115# instead of 75#, 135#, 165#, 210#. I wish I'd done women's Rx (45#, 75#, 100# and 120#)
Didn't do much better than the open, At least I could do the 95# but on the fifth one, my pull was bad and I hurt my back.
The bane of high rep heavy snatches. 95# really isn't that heavy for most guys, but for me, it was way too close to my 1 rep max, I had no business doing 95# for 30 reps. I really should've done women's Rx.
Massage booked.
Did the scaled version so snatches were 65#, 95#, 105# and 115# instead of 75#, 135#, 165#, 210#. I wish I'd done women's Rx (45#, 75#, 100# and 120#)
Didn't do much better than the open, At least I could do the 95# but on the fifth one, my pull was bad and I hurt my back.
The bane of high rep heavy snatches. 95# really isn't that heavy for most guys, but for me, it was way too close to my 1 rep max, I had no business doing 95# for 30 reps. I really should've done women's Rx.
Massage booked.
Tuesday 2 July 2013
Crossfit log for Tuesday, July 2nd
Wow. I felt like a sloth this morning.
Really hammered the shoulders today.
Strength was strict press 4 sets of 8-12 and strict pull ups 4 sets of 5-10.
I decided to go lighter on the push press to aim for 10 reps, I'd done 95# for 3 sets of 8 always failing to make the 8 on the last set. So I went with 75#. I also decide to use the blue band for my pull ups. Unassisted I can do 5 or 6 reps for the first round anyway, then it quickly falls apart. With the band I aimed for 8 reps per set.
I warmed up with 65# and two blue bands, then did 10 push press at 75# and 8 pull ups, no prob, pull ups felt easy. Second set I probably didn't rest enough, I struggled to get 9 push press, but the pull ups went okay. Third I rested a bit more, hoping to get 10 again, but 9 went up, 10 just wouldn't go. Pull ups were harder this time, but managed 8. Last set was a solid 9, but 10 just wouldn't go again. Had to work really hard on the last two pull ups, but managed to do all 8.
Naturally the workout required lots of shoulder. It wasn't pretty.
WOD was 3 rounds
35 wall balls
25 push press 75#
15 knees to elbows
followed by 50 double unders.
Wall balls were torture, push press even worse. toes to bar quickly became knees to elbows and even that sucked. I was getting lapped. Last round and switched to a 14# medicine ball, and wow, what a difference, I should've started with that! I wish someone had a 65# bar ready, I would've switched to that too. Coach ended up capping it at 22 minutes.
Thanks GOD! It was horrible.
Really hammered the shoulders today.
Strength was strict press 4 sets of 8-12 and strict pull ups 4 sets of 5-10.
I decided to go lighter on the push press to aim for 10 reps, I'd done 95# for 3 sets of 8 always failing to make the 8 on the last set. So I went with 75#. I also decide to use the blue band for my pull ups. Unassisted I can do 5 or 6 reps for the first round anyway, then it quickly falls apart. With the band I aimed for 8 reps per set.
I warmed up with 65# and two blue bands, then did 10 push press at 75# and 8 pull ups, no prob, pull ups felt easy. Second set I probably didn't rest enough, I struggled to get 9 push press, but the pull ups went okay. Third I rested a bit more, hoping to get 10 again, but 9 went up, 10 just wouldn't go. Pull ups were harder this time, but managed 8. Last set was a solid 9, but 10 just wouldn't go again. Had to work really hard on the last two pull ups, but managed to do all 8.
Naturally the workout required lots of shoulder. It wasn't pretty.
WOD was 3 rounds
35 wall balls
25 push press 75#
15 knees to elbows
followed by 50 double unders.
Wall balls were torture, push press even worse. toes to bar quickly became knees to elbows and even that sucked. I was getting lapped. Last round and switched to a 14# medicine ball, and wow, what a difference, I should've started with that! I wish someone had a 65# bar ready, I would've switched to that too. Coach ended up capping it at 22 minutes.
Thanks GOD! It was horrible.
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