Crossfit log for Friday, August 30th

Slept in this morning. Really needed it. Up at just before 7 instead of 5am!

Got the workout from a friend, did it at the Y

Strength work was super sets of:
A1 Strict pull ups 3-5
A2 AMRAP kipping pull ups
Rest 60 sec
B1 close grip bench press 5 reps
B2 AMRAP ring pushups or pushups
Rest 60 sec

3 rounds

A2 was 12, 10 and 9 (likely more if I'd been at the gym with a proper bar and the guys pushing me)
B2 was 10, 7, 6 push ups suck.

For the WOD, it was teams of 2 so I recruited Adam, my Y Crossfit wannabe. He seems to really enjoy the workouts I throw at him.

3 rounds
30 alternating burpee on plate
60 Double Unders
16 squat cleans

Alternating burpees was the easiest part.
I did double unders, he did singles, we broke them in to 3 sets so I'd do 10 double unders and he'd do 30 singles.

The cleans were supposed to be heavier but he's a novice, so we worked through technique up to 85# and went with that instead of the 115# the scaled version called for.

It was still hard. Lunges in my glutes made the 85# cleans hard enough, and burpees are burpees.

Took us 14:29, and we were both sweating bullets by the end. So good workout.

Crossfit log for Thursday, August 29th

Really hard getting out of bed again. I need more sleep!

Hadn't visited heavy back squats in a while. Based on clean and jerk max, did 100%x5, 110%x3, 120%x2, 125%x1, 130%x1, 130%x1

130% of my clean and jerk is 5lbs under my 1 rep max back squat, so I did 230# twice with no problem, I probably could have gone heavier but that wasn't the point.

Workout was a killer

4 rounds for time
run 200m (actually on 165m)
5 dead lifts 185# (supposed to be 205#, but I haven't done dead lifts in a while and last time I think I hurt myself, so went with 185# just to be safe)
2 "wall walks" on your hands, touch nose to wall. Sucked. Royally.
2 lengths walking lunges with 30# dumbbells. About 20 steps.

19:10

Brutal.

Crossfit log for Wednesday, August 28th

Almost stayed in bed again today. Seems to be a trend on Wednesdays.

But I dragged my sorry butt out of bed and drove to the gym in the thick fog.

Team Fight Gone Bad no breaks

Should have stayed in bed.

Waterfall start, subsequent team members can't start a station until team member ahead of them has cleared it.
WOD ends when last team member finishes.

3 Rounds
30 wall balls 20# medicine ball
30 sumo dead lift high pull 75# bar bell
30 box jumps 20" box
30 push press 75# bar bell
15 calorie row

I was second, not sure what time I started, less than 2 minutes in, finished at 38:23, team finished at 42:15.

This adds up to 135 point in FGB scoring, per round. I average around 70-80 points/round in a real FGB with 1:00 break between rounds!

It was just rough. Averaged around 12 minutes per round. Brutal.

Crossfit log for Tuesday, August 27th

Strength work:

3 sets of 4 reps: 1 front squat + 1 press (strict press or push press was permitted)

Did 95#, 115#, 135#

Followed by 3, 3, 2, 1, 1, 1 of split jerk from the rack.

Did 95#, 115#, 135#, 135#, 135# and stopped. Just wasn't landing them solid so I didn't go up in weight.

The WOD was a Open workout from 2012: 12.5

7 min AMRAP of 100# thrusters and pull ups, increasing reps each round 3-6-9-12-15-18-....

Made it to 66 reps, the set of 12 plus 6 thrusters. Better than I'd expected.

Pull ups were a snap, I got through the first 3 rounds really quickly, struggled with the 12 thrusters but nailed the 12 pull ups unbroken.

Then it was all I could do to get as many thrusters as I could since with just over a minute left I knew there were would be no more pull ups.

Crossfit log for Monday, August 26th

12 minutes to reach max weight for clean and jerk complex: 1 power clean, 1 squat clean, 1 front squat, 1 jerk. Performed "technically correct" whatever that means.

Up to 135# is was technically correct, in my opinion, but my max power clean is 155#, so at 145# I was thinking, no problem, but I had trouble with my jerk.

At 155# my power clean was horrible, so I stopped there and regrouped. Then I landed a good power clean, the squat clean and front squat were no problem, but again the jerk was ugly, but "Crossfit legal" so I took it.

WOD was another chipper sweat fest type WOD.

500m row
40 wall balls 20# medicine ball
20 knees to elbows
30 dumbbell thrusters 25# dumbbells
2 lengths overhead plate walking lunges 45# plate
15 burpees onto said plate

Rocked the row, at a cost, wall balls were no fun, knees to elbows were okay, but the thrusters kick my ass. Walking lunges went better than expected with a 45# plate. The burpees really sucked (when do they not?)

15:03 Dead last. Don't care. Good workout.

Crossfit log for Friday, August 23rd

Today was crazy strength work day: Press - Pull super sets

-do all 'A' stations, rest 10 seconds between
-rest 2 minutes
-do all 'B' stations, rest 10 seconds between,
rest 2 minutes. Repeat 2 more times.

A1 handstand push ups, AMRAP minimum 5 reps (if you can do more than 5 reps, increase difficulty: fewer abmats/greater deficit)
A2 Weighted bar dips (using weight belt, vest, dumbbell or chains) AMRAP minimum 8 reps.
A3 Weighted push ups (using plate or chains) AMRAP minimum 10 reps

B1 Legless rope climb x1
B2 Neutral grip pull ups, AMRAP minimum 5 reps (if you can do more than 5 reps, increase weight: using weight belt, vest, dumbbell or chains)
B3 Feet elevated ring rows, AMRAP, rings to chest.

Brutal.

Handstand push ups was able to do 5 reps with only 1 abmat, so yay!

Rope climb made it to the top the first and third attempt, the second I got 2 thirds of the way up and then used my legs, not sure what happened. It was really hard.

Push ups sucked, as did the pull ups and the ring rows.

Did bar dips with chain. I'm guessing it's around 20lbs.

The WOD after all that was:
run 400m  (more like 330m)
30 clean and jerk 95#
run 400m

10:57  Second run was rough.

Crossfit log for Thursday, August 22nd

More hard work today.

Strength work:
2 power cleans + 1 power jerk work up to 3 heavy sets.
Did 3 sets at 155#, which is good since my 1 rep max power clean is 155#, I guess I'm due to try for a new 1 rep max!

Then front squats work up to clean and jerk 1 rep max weight then do 3 sets AMRAP.
Did 3 sets at 175# 5-4-4

On the second set I had 1 more in me, but chickened out.

For the last set I had decided to go for 5 feeling guilty about the second set, but on rep 5, once I was down, there was no getting back up.

The WOD was a variation of "Jackie" (which is row 1000m, 50 thrusters @ 45#, 30 pull ups)
- Double unders 200 for Rx, 100 for blue scaled (I chose to do 150)
- 50 Thrusters @ 45#
- 10 muscle ups for Rx (can't do these), or 15 burpee pull ups for "blue" scaled (which is what I did).

12:12. Happy with that. I was a walking sweat machine afterwards.

Crossfit log for Tuesday, August 20th

Wow, that was a lot of work.

I didn't want to get out of bed this morning, and the workout justified my fears. 

But I did it.

The strength part was more like a WOD than a strength workout.

For 12 minutes:

- odd minute do 8 knees to elbows rest the remainder of the minute, 

- even minutes 3 push press, increase weight, starting at 60%-65% of max push press work up to 3 rep max

(my current 1 rep max is 155#, so 60% is about 95# starting weight).

Did 95#-105#-115#-125#-135#-145#(2) failed on the last one, which is okay, since my actual 3 rep max is 135# so good. I might be due to try for a new 1 rep max, my current PR is from back in March.

The real workout was a short chipper.

10x25m farmer walk 24kg kettle bells
50 wall ball 20# medicine ball
30 power cleans 105#
20 pull ups

15:50

Crossfit log for Monday, August 19th

Great workout this morning. Hard.

Started with clean and jerk. Worked up to 85% of max (so for me that was 150lbs) the we did 6 reps on 1:40 (so 1 every 100 seconds 6 times).

Followed up by 3 sets of 3 back squats of 75% of max. Did 175lbs.

WOD was an 8 min AMRAP
1 round = 1 squat clean + 2 unbroken squat cleans + 3 unbroken squat cleans

So each round, to 1 clean, drop the bar, reset, do 2 cleans in succession, drop the bar, do 3.  Start over.

Rx was 135lbs, blue scaled was 105#, I decided to go with 115#.

Made 6 rounds, finished last of the 3 unbroken with 2 seconds left on the clock. It wasn't too bad at first, but fell apart surprisingly quickly after 4 rounds.

Crossfit log for Friday, August 16th

Strength work today was bench press with strict pull ups.

4 sets of 5, super set (so 1 set bench, 1 set pull up repeat 3 more times)

Warmed up with empty bar, 65lbs and 85lbs on the bench and used a band for the pull ups to warm up. Then did my sets at 135lbs and no band.

Workout was "Elizabeth" which is 3 rounds (21-15-9) of 135# cleans and ring dips. Yeah. no. Scaled it, 100lbs on the bar and did 12-9-6 reps for the dips, some on the rings, some on the bars depending what was available.

Still took me 10:12.

Done is done.

Crossfit log for Thursday, August 15th

Took Wednesday off. I was tired and didn't want to face WOD Wednesday.

Kiza had already booked this morning, so I got the low down from her and brought my shoes and chalk to the Y.

Strength was snatch work. First up, power snatch. Work up to 90% of regular snatch. I recently PRd my snatch at 130 so 90% would be 117#, so I aimed for 115#. The problem being my power snatch PR was only 105#

Warmed up with the bar, did 3 reps @ 65#, 3 @ 75#, 3 @ 85#, then I did 2 @ 95# and 2 @ 105#, the second one was a bit shaky. So now I'm nervous and naturally my first attempt at 115# failed and I thought "crap, that's no good.", took a short break, got some water, re chalked my hands and tried again. BOOM! Nailed it. Tried it again for good measure. Nailed it again. Solid PR.

Then it was snatch grip dead lifts at 120% of max snatch, so 156# rounded down to 155# 3 sets of 3. Did a set at 135# then 3 sets at 155#.

The workout was short and nasty. Recruited my Y victim Adam to do it with me, which is good cause you push harder that way.

10 rounds of burpees and 20kg kettle bell swings
round 1 10 burpees 1 kb swing
round 2 9 burpees 2 kb swing
round 3 8 burpees 3 kb swing
...
round 10 1 burpees 10 kb swing

My time: 7:47, Adam's 8:19. Heart was racing.

I screwed up my count at the end. Did 3 burpees in round 8 and 9 and 2 in round 10 then ended with a single burpee. So more work, not less, thankfully.



Progress update of revised weightlifting goals. Derived from intermediate level for my body weight at www.exrx.net
New Power Snatch PR:

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 / 115lbs Aug, 15, 2013 (up from 105lbs)
Back Squat / 255lbs / 235lbs May 23, 2013 (up from 215lbs)

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

Crossfit log for Tuesday, August 13th

This morning was a slower waking up than yesterday


Started with behind the neck snatch grip push jerk 3 rep max.

Worked up to 125#, each time I went up in weight I expected it to be the last one, but was locking it out overhead without issue, I probably could have gone heavier, but I was happy with 125#

The WOD was killer

50 double unders
40 knees to elbows
18 handstand push ups
20 shoulder to overhead 95#
40 alternating barbell lunges 95#

19:02

Double under were a snap, just over a minute and 3 misses.

K2E were rough, did 10, 7+3, 4+5, 3+4+4. Sucked. HSPU I did on one abmat ontop of a a 15# plate, so lower than 2 abmats high, wasn't a problem. Did 9, 5, 4.
Shoulder to overhead, did mostly jerk instead of push press, in 4 sets of 5, the lunges were torture, 4 sets of 10, but they sucked. Glad it's over.

Crossfit log for Monday, August 12th

Rolling out of bed a 5:00 wasn't as hard as I had expected.

Warmed up with my 1 mile run and got to work.

We did "tall cleans", basically from an almost fully extended position dropping fast in to a deep front squat. Very light, very fast. I did empty bar only. It was enough.

The we did 1 clean + 1 front squat 3 reps @ 60%, 3 reps @ 70%, 2 reps @ 75%, and 2 reps at 80% (of C&J max) 105#, 125#, 135# and 140#

The WOD was "Death by Clean and jerk"

EMOM
Do one clean and jerk for each round, (round 1= 1 c&j, round 2=2 c&J, ...) rest for the remainder of the minute until you fail to complete the number of clean and jerks require for that round within the minute.

Made 6 rounds and 6 of 7 on the the 7th round.

Men's blue was 115#, women's Rx was 95# so I did 100#. It fell apart very quickly

Crossfit log for Saturday, August 10th

Today was back at Physics for some real Crossfit.

Kiza went at 9 and I went at 10.

Saturdays mean team WODs.  This time it was Nancy plus teams:

4 rounds for time
run 600m (more like 500m) so 3 laps of the building together
25 over head squats (75# men 55# women I did 65#) split between partners
30 kettle bell swings 20# split between partners.

I didn't have a partner, so I shadowed another team and just did 12 or 13 reps of the overhead squats and 15 kb swings.

finished in 23:30 rough.

With a mat beneath my heels I was able to do the overhead squats (first time ever in a WOD)!!! It was really rough on the shoulders but I'm really glad I did it.

At the lake we were going to do a third WOD called Jeremy 21-15-9 of OHS(over head squats) and burpees, my plan was to find a slope in the grass to do the best I could a the OHS, but we just didn't get to it, so I'm really glad this came up today.

Crossfit log for July 31st to August 6th

Alrighty. Recap the last two weeks vacation. Wasn't completely idle.

Tuesday the 30th was packing day and Wednesday was travel day (18 hours in the car, ugh). Thrusday was unpacking and visiting day, by Friday the 2nd we were itching to get active.

I brought my barbell and bumper plates (an extra 220lbs) along for the trip, even though we only did 2 workouts, I'm glad I brought them.

Aug. 2nd I came up with this workout:
3 rounds for time
5 cleans
run 200m
10 burpees
15 air squats.

Should have made it 5 rounds. It took us (Me, Kiza and Kiza's sister Brittany) around 10 minutes each to finish. 3 rounds just wasn't enough.

Then on Aug. 3rd I came up with this:

3 rounds for time:
30 shoulder to overhead 60# for me, 55# for IG, 45# for her sister.
30 box jumps
30 walking lunges 35#, 10# for the girls
30 sit ups
30 push ups.

Sprint around the driveway between stations. This was supposed to be with a log on your shoulder, but a couple of cars parked in the driveway after I planned it, and the path was too tight; we didn't want to risk damaging one of the cars.

Took us around 20 minutes for this one.

I took a good chunk out of my shin in the first round of box jumps.

Then it was the annual sports weekend at Loon lake which was total mayhem. On Monday Kiza did the "all arounder" and I played volleyball (our team won, and I was awarded best spiker, woot!)
Tuesday we were idle and in visiting mode, Wednesday was more visiting and packing.
Thursday and Friday were travel days (we stopped in Sudbury overnight).

And that is all she wrote.

Planning workouts is harder than I thought. I tend to err on the side of too easy rather than risk making them too hard, but I guess with experience you get better at it.