Physics was closed today, so I went to the Y at lunch for some mobility.
But first I decided to have a go at my power clean PR. I hadn't tried in a while and I felt that my goal from Oct 5, 2012 was within reach. I figured I should try to attain at least one of my goal for 2013. Granted this was set before I decided to make 2013 my year of mobility.
My current PR of 175# was set last September 23rd. So I slowly worked up to 135#, then 2 reps at 155#, then a single 165#, 175#, and finally 185#. It was almost anti climactic. I pulled and there it was. I had to take a couple of steps forward, but I was holding 185# across my delts in a front rack position that moments before had been on the floor. So I had to try for 190#, but it didn't go. So there it is. One of six goals met.
The others will fall soon. Except maybe the snatch and dead lift, but we'll see.
Nice way to close out 2013.
Progress update of revised weightlifting goals. Derived from intermediate level for my body weight (at the time the goals were set!) at www.exrx.net
New Power Clean PR. Goal attained!
Lift / target weight / current PR
Bench / 190lbs / 185lbs Apr 30, 2013 (up from 165lbs) 5lbs away
Deadlift / 300lbs / 285lbs Apr 25, 2013 (up from 265lbs)
Press / 130lbs / 125lbs Oct 30, 2013 (up from 120lbs) 5lbs away
Power Clean / 185lbs / 185lbs Dec 30, 2013 (up from 175lbs) !!!!!!
Power snatch / 140lbs / 115lbs Aug, 15, 2013 (up from 105lbs)
Back Squat / 255lbs / 245lbs Sept 17, 2013 (up from 235lbs) 10lbs away
Other lift PRs:
Front Squat 215# Sept 11, 2013
Push Press: 165# (up from 155#) Oct 30, 2013
Clean: 185# (up from 180#) Dec 23, 2013
Jerk: 185# (up from 180#) Oct 30, 2013
Snatch: 130# July 22, 2013
Clean and Jerk: 175# July 24, 2013
Monday 30 December 2013
Friday 27 December 2013
Crossfit log for Friday, December 27th
Coach was a no show this morning. Alarm issues. Christmas time. He is forgiven. I know he feels horrible about it.
Whatever, shit happens.
So I went to the Y at lunch. Friday's are usually bench days, so I did bench. 3 sets of 8 at 135# and then upright rows at 95# also 3 x 8.
Then I did some mobility, mostly hips and hams.
Sadly the steam room wasn't working, so I settled for the dry sauna.
Quads are sore from yesterday's squats. Surprising.
Hard to imagine a year ago this time I was tapering for the Goofy race and a half challenge. Time flies.
Whatever, shit happens.
So I went to the Y at lunch. Friday's are usually bench days, so I did bench. 3 sets of 8 at 135# and then upright rows at 95# also 3 x 8.
Then I did some mobility, mostly hips and hams.
Sadly the steam room wasn't working, so I settled for the dry sauna.
Quads are sore from yesterday's squats. Surprising.
Hard to imagine a year ago this time I was tapering for the Goofy race and a half challenge. Time flies.
Thursday 26 December 2013
Crossfit log for Thursday, December 26th
Went to the Y near my house.
I don't go there often. I don't like the equipment there as much, and I don't know the people like the downtown Y.
So I did some mobility work with the foam roller and some stretching.
Then I did some squats. Worked up to 185#. Did 5 sets of 5.
Did 3 reps at 205#. I was going to do a few more sets at that weight but decided up up it to 225# for 2 reps. Did that twice (or maybe three times, I'm not sure).
Then I tried an overhead squat with just the bar and lifting shoes. Not bad. I think I'm getting really close.
So I did my physio exercises and tried again. Similar. Close.
Maybe it just needs practice. I'll try and do 3 sets of 3 every workout. See how that goes.
Crossfit tomorrow at Physics.
I don't go there often. I don't like the equipment there as much, and I don't know the people like the downtown Y.
So I did some mobility work with the foam roller and some stretching.
Then I did some squats. Worked up to 185#. Did 5 sets of 5.
Did 3 reps at 205#. I was going to do a few more sets at that weight but decided up up it to 225# for 2 reps. Did that twice (or maybe three times, I'm not sure).
Then I tried an overhead squat with just the bar and lifting shoes. Not bad. I think I'm getting really close.
So I did my physio exercises and tried again. Similar. Close.
Maybe it just needs practice. I'll try and do 3 sets of 3 every workout. See how that goes.
Crossfit tomorrow at Physics.
Monday 23 December 2013
Crossfit log for Monday, December 23rd: Fran Rx
Today was a long time in coming.
The first time I tried Fran was on September 2nd, 2011. I even tried Rx in my naiveté. But quickly peeled off 20# after only 2 reps! Ha.
Last time was with 85#. I finished in 6:36. I had committed to not going up in weight until I could break 7:00 at my current weight. So my next Fran would be at Rx.
My next Fran was today.
I wasn't ready for it, but really, are you ever ready for Fran?
Despite going to bed even earlier than usual, I spent a good 10 minutes of positive self-talk to get myself out of bed. Dex had been up coughing in the night, but Kiza went to him. Then I started coughing. Some congestion in my upper lungs just wouldn't clear. So, using arguements like, it's likely my last workout of the year, I'll regret it if I don't, etc. I finally got moving, took my creatine and ubiquinol and headed out the door. But had to scrape the ice off the car, combined with the delay getting up, I was 10 minutes late.
Natasha was really glad to see me, until I showed up, it was just her and Coach Alex. She wouldn't have to suffer alone.
We started with 1 rep max clean and jerk. I finally managed to clean 185# from the floor for a PR, but just couldn't lock it out in the jerk. I actually caught it in the front rack after failing, and was able to give it a second go, but same result. One arm locked the other not.
I was so focused on the clean, I hadn't committed to the jerk I guess.
Then it was time for Fran.
My lungs weren't quite clear, and my nose was a bit congested too. I actually ran to blow my nose during the workout!
Ended up breaking up the thrusters on the first round, plan was 10, 11, but ended up being, 10, 6, 5. Man 95# is heavy!
Same break up for pull ups, which is really unusual for me, but I was winded from the thrusters.
I was somewhere around 3:30 after the first round, so I was confident I'd make my goal of sub 10minutes. But I still had more than half the workout left.
Round 2 was 5, 5, 5 for the thrusters. The last 5 was really hard to finish without dropping. Pull ups were better, 7,4 and 4. Couldn't catch my breath.
Nearly coughed up a lung at this point. Had planned on going 3, 3, 3 on the last set of thrusters, but I was feeling better after my coughing fit, and coach was yelling: "Do all nine! Don't stop". Not quite, I did 5 and 4.
The last of the pull ups were unbroken thankfully, but the break after the thrusters was a good 15 - 20 seconds.
9 minute flat on the clock. My first official Fran time.
Now I have a number to chip away at. I'm confident that I can do better next time, if I'm not sick!
Progress update of revised weightlifting goals. Derived from intermediate level for my body weight at www.exrx.net
New Clean PR.
Lift / target weight / current PR
Bench / 190lbs / 185lbs Apr 30, 2013 (up from 165lbs) 5lbs away
Deadlift / 300lbs / 285lbs Apr 25, 2013 (up from 265lbs)
Press / 130lbs / 125lbs Oct 30, 2013 (up from 120lbs) 5lbs away
Power Clean / 185lbs / 175lbs Sept 23, 2013 (up from 157lbs) 10lbs away!
Power snatch / 140lbs / 115lbs Aug, 15, 2013 (up from 105lbs)
Back Squat / 255lbs / 245lbs Sept 17, 2013 (up from 235lbs) 10lbs away
Other lift PRs:
Front Squat 215# Sept 11, 2013
Push Press: 165# (up from 155#) Oct 30, 2013
Clean: 185# (up from 180#) Dec 23, 2013
Jerk: 185# (up from 180#) Oct 30, 2013
Snatch: 130# July 22, 2013
Clean and Jerk: 175# July 24, 2013
The first time I tried Fran was on September 2nd, 2011. I even tried Rx in my naiveté. But quickly peeled off 20# after only 2 reps! Ha.
Last time was with 85#. I finished in 6:36. I had committed to not going up in weight until I could break 7:00 at my current weight. So my next Fran would be at Rx.
My next Fran was today.
I wasn't ready for it, but really, are you ever ready for Fran?
Despite going to bed even earlier than usual, I spent a good 10 minutes of positive self-talk to get myself out of bed. Dex had been up coughing in the night, but Kiza went to him. Then I started coughing. Some congestion in my upper lungs just wouldn't clear. So, using arguements like, it's likely my last workout of the year, I'll regret it if I don't, etc. I finally got moving, took my creatine and ubiquinol and headed out the door. But had to scrape the ice off the car, combined with the delay getting up, I was 10 minutes late.
Natasha was really glad to see me, until I showed up, it was just her and Coach Alex. She wouldn't have to suffer alone.
We started with 1 rep max clean and jerk. I finally managed to clean 185# from the floor for a PR, but just couldn't lock it out in the jerk. I actually caught it in the front rack after failing, and was able to give it a second go, but same result. One arm locked the other not.
I was so focused on the clean, I hadn't committed to the jerk I guess.
Then it was time for Fran.
My lungs weren't quite clear, and my nose was a bit congested too. I actually ran to blow my nose during the workout!
Ended up breaking up the thrusters on the first round, plan was 10, 11, but ended up being, 10, 6, 5. Man 95# is heavy!
Same break up for pull ups, which is really unusual for me, but I was winded from the thrusters.
I was somewhere around 3:30 after the first round, so I was confident I'd make my goal of sub 10minutes. But I still had more than half the workout left.
Round 2 was 5, 5, 5 for the thrusters. The last 5 was really hard to finish without dropping. Pull ups were better, 7,4 and 4. Couldn't catch my breath.
Nearly coughed up a lung at this point. Had planned on going 3, 3, 3 on the last set of thrusters, but I was feeling better after my coughing fit, and coach was yelling: "Do all nine! Don't stop". Not quite, I did 5 and 4.
The last of the pull ups were unbroken thankfully, but the break after the thrusters was a good 15 - 20 seconds.
9 minute flat on the clock. My first official Fran time.
Now I have a number to chip away at. I'm confident that I can do better next time, if I'm not sick!
Progress update of revised weightlifting goals. Derived from intermediate level for my body weight at www.exrx.net
New Clean PR.
Lift / target weight / current PR
Bench / 190lbs / 185lbs Apr 30, 2013 (up from 165lbs) 5lbs away
Deadlift / 300lbs / 285lbs Apr 25, 2013 (up from 265lbs)
Press / 130lbs / 125lbs Oct 30, 2013 (up from 120lbs) 5lbs away
Power Clean / 185lbs / 175lbs Sept 23, 2013 (up from 157lbs) 10lbs away!
Power snatch / 140lbs / 115lbs Aug, 15, 2013 (up from 105lbs)
Back Squat / 255lbs / 245lbs Sept 17, 2013 (up from 235lbs) 10lbs away
Other lift PRs:
Front Squat 215# Sept 11, 2013
Push Press: 165# (up from 155#) Oct 30, 2013
Clean: 185# (up from 180#) Dec 23, 2013
Jerk: 185# (up from 180#) Oct 30, 2013
Snatch: 130# July 22, 2013
Clean and Jerk: 175# July 24, 2013
Friday 20 December 2013
Crossfit log for Friday, December 20th: Bring Sally Up.
Last September Rich Froning tweeted a challenge to the Crossfit Community.
Jason Khalipa and his box answered with the following video:
So naturally every Crossfitter in the world had to give it a go.
I tried it in September at 95# and couldn't finish.
The Lyrics go:
The breakdown between the longer pauses is 8 reps, 6 reps, 5 reps, 12 reps.
On the 6 reps, I missed one (stayed standing for one rep), on the 5 reps, I missed another one and had to take the long pause before the 12 reps standing. I made only 6 reps on the 12 before I had to rack it.
My mid back was so tight from trying to keep my torso upright, I couldn't hold the bottom of the squat. And by the end my hips were screaming.
A couple of guys at the Y were game to give it a try. We were supposed to be 5, but one was a no-show, and Ben bailed, so he was time keeper/DJ. So it was me, Adam and Dave.
This time, I planned on doing 65# or maybe 75#, but as the time to start approached, the more confident I felt that I could do 95#.
My recent mobility work, my bottom position is much better than ever before, and reading "Supple Leopard" last night, finally noticed Kelly Starrett's "all purpose squat stance" was a bit wider than my usual position.
I tried a few reps with a slightly wider than hip width stance, and it was night and day. I did a few reps at 95# pausing at the bottom and I knew, I could do it.
So Adam and I did 95# and Dave did 135# (he is so strong in the squat)... and away we went.
The 8 reps went by without a hitch, 6 reps not problem. Coming out of the bottom for the set of 5 was rough, and in the middle of the set of 5 the music paused, so we were stuck in the bottom a bit longer. That sucked, big time. Coming out of the bottom for the set of 12 was torture! But we were finally at the set of 12, the home stretch.
We made 7 reps and music paused again (bad signal at the Y, we really need to download the MP3 for next time), but this time when we were at the top, so it was a bit of a break. A couple more reps, and done.
We were all glad when it was over, no one more so than Dave at 135#. But he did it. We all did. There was much rejoicing.
I was so pumped to have completed at 95# having failed last time, I think 115# would be doable. Next time for sure.
Jason Khalipa and his box answered with the following video:
So naturally every Crossfitter in the world had to give it a go.
I tried it in September at 95# and couldn't finish.
The Lyrics go:
Bring sally up, And bring sally downSo, you guessed it, when they say "Bring Sally up" you get up, when they say "Bring Sally down" you squat. During the second line, you stay in the bottom position. Every few reps of this you get a longer pause for the following lyrics:
Lift and squat, Gotta tear the ground
Old miss Lucy's dead and gone, left me here to weep and moanThis is also while in the bottom position, for several seconds. In other words: pure Hell.
The breakdown between the longer pauses is 8 reps, 6 reps, 5 reps, 12 reps.
On the 6 reps, I missed one (stayed standing for one rep), on the 5 reps, I missed another one and had to take the long pause before the 12 reps standing. I made only 6 reps on the 12 before I had to rack it.
My mid back was so tight from trying to keep my torso upright, I couldn't hold the bottom of the squat. And by the end my hips were screaming.
A couple of guys at the Y were game to give it a try. We were supposed to be 5, but one was a no-show, and Ben bailed, so he was time keeper/DJ. So it was me, Adam and Dave.
This time, I planned on doing 65# or maybe 75#, but as the time to start approached, the more confident I felt that I could do 95#.
My recent mobility work, my bottom position is much better than ever before, and reading "Supple Leopard" last night, finally noticed Kelly Starrett's "all purpose squat stance" was a bit wider than my usual position.
I tried a few reps with a slightly wider than hip width stance, and it was night and day. I did a few reps at 95# pausing at the bottom and I knew, I could do it.
So Adam and I did 95# and Dave did 135# (he is so strong in the squat)... and away we went.
The 8 reps went by without a hitch, 6 reps not problem. Coming out of the bottom for the set of 5 was rough, and in the middle of the set of 5 the music paused, so we were stuck in the bottom a bit longer. That sucked, big time. Coming out of the bottom for the set of 12 was torture! But we were finally at the set of 12, the home stretch.
We made 7 reps and music paused again (bad signal at the Y, we really need to download the MP3 for next time), but this time when we were at the top, so it was a bit of a break. A couple more reps, and done.
We were all glad when it was over, no one more so than Dave at 135#. But he did it. We all did. There was much rejoicing.
I was so pumped to have completed at 95# having failed last time, I think 115# would be doable. Next time for sure.
Thursday 19 December 2013
Crossfit log for Thursday, December 19th
I really liked the strength portion, but with each set, the WOD looked less and less appealing.
Once again my sore toe wasn't a factor.
Strength was bench press and strict pull ups, super set, 5 sets of 5 each.
Did 145# for the first two sets of bench, and 155# for the last three. Good choice, the last rep of each was a fight, but I got them all unassisted.
Pull ups I did unweighted and that was a good thing.
The WOD looked fairly easy, even afterwards is was difficult to say what made it so hard, each piece wasn't bad in itself, but together they were really rough.
5 rounds for time:
11 wall balls 14# med ball
9 kettle bell swings 24kg
7 handstand push ups (started with two abmats but almost immediatly switched to box assisted).
5 burpees
3 dead lifts 185# (blue scaled for men was 205# but I wasn't going there, 185# was women's red, so I did that).
I was already at 6:40 starting round 3, it was crazy. Granted I had to go get a box for the hand stand push ups.
It was just rough all around. Glad its over. More glad I went.
Once again my sore toe wasn't a factor.
Strength was bench press and strict pull ups, super set, 5 sets of 5 each.
Did 145# for the first two sets of bench, and 155# for the last three. Good choice, the last rep of each was a fight, but I got them all unassisted.
Pull ups I did unweighted and that was a good thing.
The WOD looked fairly easy, even afterwards is was difficult to say what made it so hard, each piece wasn't bad in itself, but together they were really rough.
5 rounds for time:
11 wall balls 14# med ball
9 kettle bell swings 24kg
7 handstand push ups (started with two abmats but almost immediatly switched to box assisted).
5 burpees
3 dead lifts 185# (blue scaled for men was 205# but I wasn't going there, 185# was women's red, so I did that).
I was already at 6:40 starting round 3, it was crazy. Granted I had to go get a box for the hand stand push ups.
It was just rough all around. Glad its over. More glad I went.
Tuesday 17 December 2013
Crossfit log for Tuesday, December 17th - back in the game.
Between getting sick, surgery, recovery, falling down the stairs and spraining my toe, it's been 13 days since my last real workout.
I've gone to the Y a couple of times for mobility work and did one day of squats and press.
So given my nearly 2 weeks off, I decided, when I went back I'd do women's scaled for 1 full week, just to get back in the swing of things.
This morning was bitterly cold, and I did not want to get out of bed to go to the gym at 5:00am, but after 5 minutes of self-talk I came to the obvious conclusion that I'd regret it if I didn't, and I would very likely feel fantastic afterwards.
So I crawled out of bed, took my new nutritional supplement regimen and got in my frigid car for the short drive to the gym.
Strength was two series of 4 sets each:
series one: 1 power clean + 5 strict press (increase weight each set)
series two: 1 hang clean + 3 split jerks + 1 clean
series one I did 95#, 100#, 105#, 110#, on the last set I could only muster 3 presses.
series two I did 125#, was planning on 135# but decide to go easy being my first day back. Split jerks weren't happening with my sore toe (from falling down the stairs two days post op, for unrelated reasons)! So I did power jerk instead.
After my second set, coach called last set because we had to start the WOD. It was a short one, but we'd have to go in waves since we were 7 and there are only three rowers. So three sets for series two, instead of 4.
WOD was "Jackie"
Same for men and women, no scaling option. So there goes my plan to go easy.
1 round for time:
1000m row
50 thrusters 45#
30 pull ups.
I've been pretty consistent lately with Jackie, going 10:26 (PR) 10:44 and 10:49.
Today I went 10:36. I tried to not drop the bar during the thrusters, while still doing the 10 reps then rest, but in the rack position. I made it to 30 reps but then had to put it down. Finished of with 2 sets of 10, putting the bar down again between sets.
Pull ups were horrible. First 10 not a problem, second 10 turned into 5, then coach gave me a "no-rep" on the last of the second 5, so I had 11 left instead of 10. Grrr. So I finished with 5 then 6.
I'm not sure how I feel about it. On the one hand, I was within my recent scores, but I was fresh and well rested. But maybe a bit out of shape after two weeks off.
I won't harp on it, the nice thing about Crossfit is tomorrow I start with a blank slate.
I'm really glad I got up. I will take tomorrow off, I expect I'll be sore, but I'll be back at it on Thursday for sure!
I've gone to the Y a couple of times for mobility work and did one day of squats and press.
So given my nearly 2 weeks off, I decided, when I went back I'd do women's scaled for 1 full week, just to get back in the swing of things.
This morning was bitterly cold, and I did not want to get out of bed to go to the gym at 5:00am, but after 5 minutes of self-talk I came to the obvious conclusion that I'd regret it if I didn't, and I would very likely feel fantastic afterwards.
So I crawled out of bed, took my new nutritional supplement regimen and got in my frigid car for the short drive to the gym.
Strength was two series of 4 sets each:
series one: 1 power clean + 5 strict press (increase weight each set)
series two: 1 hang clean + 3 split jerks + 1 clean
series one I did 95#, 100#, 105#, 110#, on the last set I could only muster 3 presses.
series two I did 125#, was planning on 135# but decide to go easy being my first day back. Split jerks weren't happening with my sore toe (from falling down the stairs two days post op, for unrelated reasons)! So I did power jerk instead.
After my second set, coach called last set because we had to start the WOD. It was a short one, but we'd have to go in waves since we were 7 and there are only three rowers. So three sets for series two, instead of 4.
WOD was "Jackie"
Same for men and women, no scaling option. So there goes my plan to go easy.
1 round for time:
1000m row
50 thrusters 45#
30 pull ups.
I've been pretty consistent lately with Jackie, going 10:26 (PR) 10:44 and 10:49.
Today I went 10:36. I tried to not drop the bar during the thrusters, while still doing the 10 reps then rest, but in the rack position. I made it to 30 reps but then had to put it down. Finished of with 2 sets of 10, putting the bar down again between sets.
Pull ups were horrible. First 10 not a problem, second 10 turned into 5, then coach gave me a "no-rep" on the last of the second 5, so I had 11 left instead of 10. Grrr. So I finished with 5 then 6.
I'm not sure how I feel about it. On the one hand, I was within my recent scores, but I was fresh and well rested. But maybe a bit out of shape after two weeks off.
I won't harp on it, the nice thing about Crossfit is tomorrow I start with a blank slate.
I'm really glad I got up. I will take tomorrow off, I expect I'll be sore, but I'll be back at it on Thursday for sure!
Thursday 12 December 2013
Surgery Day.
4:48am - awake before my alarm. Dreaming of quite the adventure getting to the hospital, running through a rain soaked triathlon sidewalk sale, through an old drunk couple's living room, and a construction site. Only to find the hospital overrun by mutants (not the x-men kind).
5:51am - on a bus. Must remember to get off at Hurdman and not go into work. Reading Dance with Dragons.
6:16am - half an hour early at the hospital. Oh well. I'll read some more.
6:47am - check in. Meet Linda one of the nurses. Go through the questions and info about how things will proceed.
7:04am - change into gown. Take the time to remove my long underwear for the bus ride here, don't want to be that toasty once I'm on the stretcher. Stow my lunch and clothes.
7:20am - blood pressure is nice and low 124 over 68. Then the waiting begins.
8:40am - Listening to the patients brief the nurses about their conditions was sobering. I was easily the healthiest person on the floor. High blood pressure, high blood sugar, high cholesterol, back spasms were just a few of the ailments that had to be considered going into surgery. Thankful for my health.
8:55am - Karin, the nurse from my pre-op briefing last week shows up. Had a quick chat, she hijacked my care from Linda.
9:15am - Dr. Wilson, the anaesthesiologist finally shows up, likes the look of my throat, easy intubation. A few minutes later an orderly comes by to wheel me to the pre-op area.
Here I see Dr. Delpero. He's a soft spoken mild mannered former Colonel, with a very calm demeanour. I like him. A good role model for the students under his wing. I hope they appreciate him.
I also meet a different Linda and Marie-Eve, two french nurses who go through the usual identify verification questions as Dr. Wilson put the IV in my hand.
Next thing I know, I'm being wheeled into the OR and I hardly had time to take in the room and I was out.
Next thing I know I'm waking in recovery. Nurse Karin is there, taking my vitals. Helping me sit up. (She noticed my Superman tattoo and ask to snap a pic)!
Rested for a little while and before noon I was with Kiza, headed to the car.
My eyes were sore, but not unbearably. Vision was same as before. The images from my double vision were much closer than ever. Remains to be seen how close once the muscles settle.
The car ride was rough, I began to feel nauseated as we arrived home and was thankfully able to make it to the sewer grate before tossing my cookies.
I spent the rest of the day in bed, mostly sleeping.
So a fairly uneventful experience, truth be told. I hope the results turn out good.
Rested for a little while and before noon I was with Kiza, headed to the car.
My eyes were sore, but not unbearably. Vision was same as before. The images from my double vision were much closer than ever. Remains to be seen how close once the muscles settle.
The car ride was rough, I began to feel nauseated as we arrived home and was thankfully able to make it to the sewer grate before tossing my cookies.
I spent the rest of the day in bed, mostly sleeping.
So a fairly uneventful experience, truth be told. I hope the results turn out good.
Wednesday 4 December 2013
Crossfit log for Wednesday, December 4th
I must be patient.
I started my nutritional supplement program Monday, and it's already day 2 and I still don't see a difference. Duh, it'll take more time than that, I should know better.
WOD Wednesday was a deceiver.
Much like the workout from September 12th, we thought they'd made a mistake. It was even a Hero WOD. It looked too easy. This couldn't be right.
Oh but it was.
"Whitman"
5 round for time
15 kettle bell swings 24kg
15 power cleans 95#
15 box jumps 24" box
Three rounds would have been a good hard WOD. Five was just no fun.
The first set of box jumps were really hard, couldn't get my feet up! Subsequent rounds were okay, as I found my legs, but man I was worried that first round.
Started the second round at 3:39, finished at 7:24.
I didn't get any better. Finished in 21:36. In my defence I did Rx weight (scaled was 75# on the bar and 20kg kettle bell).
Glad that's over.
I started my nutritional supplement program Monday, and it's already day 2 and I still don't see a difference. Duh, it'll take more time than that, I should know better.
WOD Wednesday was a deceiver.
Much like the workout from September 12th, we thought they'd made a mistake. It was even a Hero WOD. It looked too easy. This couldn't be right.
Oh but it was.
"Whitman"
5 round for time
15 kettle bell swings 24kg
15 power cleans 95#
15 box jumps 24" box
Three rounds would have been a good hard WOD. Five was just no fun.
The first set of box jumps were really hard, couldn't get my feet up! Subsequent rounds were okay, as I found my legs, but man I was worried that first round.
Started the second round at 3:39, finished at 7:24.
I didn't get any better. Finished in 21:36. In my defence I did Rx weight (scaled was 75# on the bar and 20kg kettle bell).
Glad that's over.
Tuesday 3 December 2013
Suprise! Surgery is next week.
So I went to my "pre-surgery" appointment with my ophthalmologist, to once again confirm the angle of variance in my eyes for my surgery in April.
Should have been a routine, boring, run of the mill appointment, but it wasn't.
There was a cancellation for December 11th, 8 days away and if I was interested I could take that slot. Eek!
So all of a sudden I'm signing consent forms, checking my calender, texting Kiza to confirm her availability. Craziness!
My last surgery was more straightforward, with a local anaesthetic, as the just severed a muscle that was pulling my eye up, because the alternate muscle pulling it back down was essentially absent.
This time, they will be repositioning the muscles that pull my eyes inward on both eyes to hopefully get them parallel, at least when looking forward.
This will require general anaesthetic, and will put the two images from my eyes very close proximity to each other, which may drive me mad, since it may be more difficult to ignore one of the images.
I am very hopeful, but more than a little apprehensive.
I want my eyes to be normal. I know, in my logical mind, that it is not a very likely possibility (actually not a possibility at all). Perhaps if I'd tackle this years ago, it might have been, but even then, not likely.
The best I can hope for is better than it is now.
They say that happy people don't have the best of everything, the make the best of what they have, so that's what I'll do, whatever may come of this, I'll make the best of it.
Wish me luck!
Should have been a routine, boring, run of the mill appointment, but it wasn't.
There was a cancellation for December 11th, 8 days away and if I was interested I could take that slot. Eek!
So all of a sudden I'm signing consent forms, checking my calender, texting Kiza to confirm her availability. Craziness!
My last surgery was more straightforward, with a local anaesthetic, as the just severed a muscle that was pulling my eye up, because the alternate muscle pulling it back down was essentially absent.
This time, they will be repositioning the muscles that pull my eyes inward on both eyes to hopefully get them parallel, at least when looking forward.
This will require general anaesthetic, and will put the two images from my eyes very close proximity to each other, which may drive me mad, since it may be more difficult to ignore one of the images.
I am very hopeful, but more than a little apprehensive.
I want my eyes to be normal. I know, in my logical mind, that it is not a very likely possibility (actually not a possibility at all). Perhaps if I'd tackle this years ago, it might have been, but even then, not likely.
The best I can hope for is better than it is now.
They say that happy people don't have the best of everything, the make the best of what they have, so that's what I'll do, whatever may come of this, I'll make the best of it.
Wish me luck!
Monday 2 December 2013
Crossfit log for Monday, December 2nd
Olympic lifting class.
Worked with Luke again, he's a bit stronger than I am so pushes my limits. Good thing.
Started with snatch work. Work up to singles at 90% of max
Then we did some snatch pulls, essentially a snatch minus getting under the bar and catching it, at 70% of max. 3 sets of 4. Use straps
The was the torture session:
80% of max, snatch from the hang, then return bar to hang, lower bar to just above ground to a slow 4 count, back up to full extension to a slow 4 count, repeat. Three times through is one set. 3 sets.
Then we did back squats at minimum 100% of clean and jerk max, for 4 sets of 5
Did 185#, 205#, 205#, 205#.
Good hard workout.
Worked with Luke again, he's a bit stronger than I am so pushes my limits. Good thing.
Started with snatch work. Work up to singles at 90% of max
Then we did some snatch pulls, essentially a snatch minus getting under the bar and catching it, at 70% of max. 3 sets of 4. Use straps
The was the torture session:
80% of max, snatch from the hang, then return bar to hang, lower bar to just above ground to a slow 4 count, back up to full extension to a slow 4 count, repeat. Three times through is one set. 3 sets.
Then we did back squats at minimum 100% of clean and jerk max, for 4 sets of 5
Did 185#, 205#, 205#, 205#.
Good hard workout.
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