Bench day.
After a 500m row, I'd settled on 175# as my target weight, but wasn't sure what I could muster in terms of reps for 3 sets.
As I warmed up, with 45# for 12, 95# and 115# for 8 and 135# and 155# for 5, I decided to try for 3 sets of 5.
Didn't quite end up that way. Which is fine. I did 5 for the first set, but the last one was ugly.
Second set, rep number four I needed help. So the last set I did only 3 but on my own. Should've stuck with 3x3. Oh well. Worked hard.
Spent a bit of time in the tripod position, stretched my hams and glutes.
Friday 28 February 2014
Crossfit Open log for Friday, February 28th - 14.1
The 2014 Crossfit Open workout 14.1 was announced last night, and the morning crew took a crack at it today.
10 min AMRAP:
-30 double unders.
-15 snatches 75#
I couldn't find my speed rope this morning. Last time I used it was at the box, so I had faith I'd find it. I did, but it was broken. I managed to tape it up and it held but I think a replacement is in order.
This was way harder than it looks. Too many misses on the double unders and the clock just bleeds time. 15 snatches is a lot.
We paired up and took turns being the judge and athlete. I started judging Robbie. He's newer at it and struggles with both the double unders and snatches, so this was a challenging workout for him. (Well for everyone, for different reasons but I digress).
He did really well. Had a couple of runs of unbroken double unders over 10 reps.
The movement standards for the snatch were very loose, if fact any ground to overhead was valid. You could snatch, power snatch, muscle snatch, clean and jerk, clean and press whatever it took to go from the ground to locked out overhead. He started with power snatch, but quickly changed to clean and press, and was much faster and it was less taxing.
It took me a number of tries to get the double unders going, cost a lot of time. 10 minutes goes by pretty fast.
I alternated between power snatches and clean and press depending what got fatigued.
I was 8 reps short of 4 rounds when I expected to make 5.
I may have to try this again on Monday and I think I'll practice my double unders this weekend.
10 min AMRAP:
-30 double unders.
-15 snatches 75#
I couldn't find my speed rope this morning. Last time I used it was at the box, so I had faith I'd find it. I did, but it was broken. I managed to tape it up and it held but I think a replacement is in order.
This was way harder than it looks. Too many misses on the double unders and the clock just bleeds time. 15 snatches is a lot.
We paired up and took turns being the judge and athlete. I started judging Robbie. He's newer at it and struggles with both the double unders and snatches, so this was a challenging workout for him. (Well for everyone, for different reasons but I digress).
He did really well. Had a couple of runs of unbroken double unders over 10 reps.
The movement standards for the snatch were very loose, if fact any ground to overhead was valid. You could snatch, power snatch, muscle snatch, clean and jerk, clean and press whatever it took to go from the ground to locked out overhead. He started with power snatch, but quickly changed to clean and press, and was much faster and it was less taxing.
It took me a number of tries to get the double unders going, cost a lot of time. 10 minutes goes by pretty fast.
I alternated between power snatches and clean and press depending what got fatigued.
I was 8 reps short of 4 rounds when I expected to make 5.
I may have to try this again on Monday and I think I'll practice my double unders this weekend.
Thursday 27 February 2014
Strength log for Thursday, February 27th.
I didn't do the WOD from yesterday. It was something like 3 AMRAPs with 1 minute rest, one thrusters and burpees, then double unders and dumbell snatches and finally box jumps and squat cleans.
All doable at the Y, but would have taken too long to setup and working alone you never work as hard anyway.
So I did strength work. Alternating snatch grip behind the head push press (hopefully to help my power snatch goal) and weighted strict pull ups.
Started with empty bar, then 65# and 95# for 5 reps then 115# for 3. Started the pull ups with 8 reps band assisted, then unassisted no weight.
For working sets I did 3 sets of 3 reps at each, doing 135# on the push press and a 25# plate
Happy with that. It was hard to stabilize the shoulder on the 3rd rep. I might have been able to go heavier on the pull ups. Maybe next time I'll try a 35# plate.
Did my tripod stretch and sat in a squat for 6 minutes.
All doable at the Y, but would have taken too long to setup and working alone you never work as hard anyway.
So I did strength work. Alternating snatch grip behind the head push press (hopefully to help my power snatch goal) and weighted strict pull ups.
Started with empty bar, then 65# and 95# for 5 reps then 115# for 3. Started the pull ups with 8 reps band assisted, then unassisted no weight.
For working sets I did 3 sets of 3 reps at each, doing 135# on the push press and a 25# plate
Happy with that. It was hard to stabilize the shoulder on the 3rd rep. I might have been able to go heavier on the pull ups. Maybe next time I'll try a 35# plate.
Did my tripod stretch and sat in a squat for 6 minutes.
Crossfit mobility log for Thursday, February 27th
Showed up at Crossfit ready to work hard. Yesterday was a rest day thanks to Delilah being ill, so I with a stomach full of nutrition like caffeine, creatine and carbs I was set to go.
Sadly it was mobility day. I completely forgot. Oh well I'll work harder at noon.
Did some work with medial glute and dug into traps, teres major and lats. Was not fun, but interesting at least.
Medial glute is severely under utilized.
Sadly it was mobility day. I completely forgot. Oh well I'll work harder at noon.
Did some work with medial glute and dug into traps, teres major and lats. Was not fun, but interesting at least.
Medial glute is severely under utilized.
Wednesday 26 February 2014
Parental panic
This has likely been the most terrifying experience of my entire life.
I've lived through four children with a variety of ailments including, but not limited to croup, asthma, bloody lips, kidney infections, strep, ear infections, vomiting, diarrhea and then some.
I've thankfully never had to call 911. Until today.
Delilah was up half the night throwing up, so I stayed home with her, since Kiza was leaving for an overnight trip to Toronto.
We watched some television and she slept a lot which wasn't surprising since she slept very little over night.
As I was about to start making supper, she was waking up slowly when I heard her fall to the floor. When I went to see if she was okay I found her still on the floor, her head tilted strait up, eyes blinking rapidly, fists clenched, breathing erratically.
She was having a seizure.
I picked her up and cradled her in my arms and tried to get her attention, but she wasn't there. Her eyes were open but she was unresponsive.
Even after the seizure passed and her breathing stabilized I couldn't get her to talk. If I asked if she could hear me, she's nod, but that was the extent of her communication abilities.
Start panic mode. I knew I should call 911, but what about Dex and Clarisse? I called my dearest friend Christyne to see if she could be on stand by if I needed her. Then I called emergency services and waited for an ambulance to arrive. All the while Delilah is still unresponsive.
I began shouting instructions to Clarisse and kept trying to get Delilah to talk.
It wasn't until the paramedics had attached a bunch of medical devices that I finally got a single word response to a question.
The plan was for me to follow the van, but as I frantically tried to pack snacks and whatnot, one of the medics came back to say she wasn't coping well and I should ride with them.
So now I'm not even sure how I'll get home. In my panic I completely forgot to bring Deliliah's glasses, boot and coat.
By the time we got to the hospital she was almost back to normal. So I felt really bad that Kiza cut her trip short and flew back almost as soon as she landed. But being a mother, she had no choice but to come back. Although this solved my ride home problem.
Luckily for Kiza, the doctor showed up minutes after she arrived in our room, so no 3 hour wait for her.
Luckily for Kiza, the doctor showed up minutes after she arrived in our room, so no 3 hour wait for her.
Febrile seizures are benign, but man they are scary. She is completely fine now, sleeping soundly in her bed. Ordeal over. My adrenalin is just coming down now I think.
I didn't know they were benign, so I'm think I handled things fairly well. Although there was no hesitation when the paramedics said we were going to the children's hospital, I don't think a hospital visit was entirely necessary.
Tuesday 25 February 2014
Strength and mobility log for Tuesday, February 25th
Did back squats at the Y today.
Goal was between 3 and 5 sets of 5 reps at 225# (85% of max).
Ended up doing 4 sets, after warming up with 45#, 95#, 135#, 185#
Then I worked on my physio homework and spend 5min in the bottom of my squat.
I also rolled out my glutes on the orb massage ball.
Goal was between 3 and 5 sets of 5 reps at 225# (85% of max).
Ended up doing 4 sets, after warming up with 45#, 95#, 135#, 185#
Then I worked on my physio homework and spend 5min in the bottom of my squat.
I also rolled out my glutes on the orb massage ball.
Crossfit log for Tuesday, February 25th
I don't often Rx a WOD, but with the Open so close, and this one looked manageable, I knew I'd be slow but not ridiculously slow, so I went for it.
The WOD was :
1000m row
followed by 5 rounds of:
- 6 hang power cleans @ 135#
- 4 chest to bar pull ups
Went too hard on the row. With the creatine I've been taking my mouth was bone dry at 800m so I really rushed the last 200m to get to my water bottle.
The first round I did the cleans unbroken. I drop the bar into my lap to reset my hook grip and hammered them out 1 by 1.
The pull ups were rough, rougher than usual, I got a no-rep on the first one, chest was nowhere near the bar. After that it was okay, but couldn't string them together. I reset after each one while still hanging on the bar. Each round was pretty much the same deal.
Round two I did 3 cleans then dropped it. I was going to do three more when I picked it back up, but then second one landed funny so I dropped it and had to dead lift it again. Pull ups were the same.
Round three I was able to do 3 and 3. Round 4 as well, but it took a lot out of me. Round 5 ended up being 6 singles.
Finished in 14:49. Dead last, but I expected that. That was heavy for me.
The strength work was after the WOD, which we've done a few times before, and I really don't like. Thankfully, even though we had a staggered start, with only 3 rowers, there was still plenty of time left, so I rested a good 10 minutes before attempting the strength work.
We did 4 sets of 1 power clean plus 7 push presses versus 7 unbroken toes to bar.
I stayed with 135#, which is what the stronger athletes were doing, I could have dropped to 115#, but the bar was already there, so I figured go big or go home.
The certainly weren't touch and go, but I did them. The toes to bar went really well, chained all 7 each time. The push press were rough, so I found myself actually looking forward to the toes to bar.
I took shorter breaks after the push press since the t2b were going well and took longer before returning to the bar. The last set I told the coach I should've gone lighter, he said: "Last set? Too late now". So I got it done.
Proud of myself for attacking that workout.
The WOD was :
1000m row
followed by 5 rounds of:
- 6 hang power cleans @ 135#
- 4 chest to bar pull ups
Went too hard on the row. With the creatine I've been taking my mouth was bone dry at 800m so I really rushed the last 200m to get to my water bottle.
The first round I did the cleans unbroken. I drop the bar into my lap to reset my hook grip and hammered them out 1 by 1.
The pull ups were rough, rougher than usual, I got a no-rep on the first one, chest was nowhere near the bar. After that it was okay, but couldn't string them together. I reset after each one while still hanging on the bar. Each round was pretty much the same deal.
Round two I did 3 cleans then dropped it. I was going to do three more when I picked it back up, but then second one landed funny so I dropped it and had to dead lift it again. Pull ups were the same.
Round three I was able to do 3 and 3. Round 4 as well, but it took a lot out of me. Round 5 ended up being 6 singles.
Finished in 14:49. Dead last, but I expected that. That was heavy for me.
The strength work was after the WOD, which we've done a few times before, and I really don't like. Thankfully, even though we had a staggered start, with only 3 rowers, there was still plenty of time left, so I rested a good 10 minutes before attempting the strength work.
We did 4 sets of 1 power clean plus 7 push presses versus 7 unbroken toes to bar.
I stayed with 135#, which is what the stronger athletes were doing, I could have dropped to 115#, but the bar was already there, so I figured go big or go home.
The certainly weren't touch and go, but I did them. The toes to bar went really well, chained all 7 each time. The push press were rough, so I found myself actually looking forward to the toes to bar.
I took shorter breaks after the push press since the t2b were going well and took longer before returning to the bar. The last set I told the coach I should've gone lighter, he said: "Last set? Too late now". So I got it done.
Proud of myself for attacking that workout.
Monday 24 February 2014
Strength and mobility log for Monday, Februay 24th
I really needed that.
I decided to do strict press and ring rows. I couldn't decide between 3 sets of 3 at 120# or 5 singles at 125# for the press, 125# being my current PR.
Decision was deferred since someone was monopolizing the rack. So I started with 500m row followed by the ring rows.
I did 5 sets of 5 with my feet elevated so I was nearly horizontal at the start.
Between sets I worked on my tripod, stabilizing my pelvis, which sucks, but I gotta lay those bricks. I got a bit of a talking to at physio for substituting my squat challenge for this exercise. Apparently it doesn't engage the same muscles. Oops.
Left side is better than right, but both need work.
By then the rack was free so I started my presses. Empty bar for 5, 65# for 5, 95# for 3 and 115# for 2. The way I was feeling during the warm up I opted for singles at my current PR. So I did 5 sets of 1 press at 125#. Challenging but not near impossible. Next week I'm going for 130#.
After that I had about 5 minutes to work on my teres major stretch and exercise. So rushed through that and called it a day.
Happy with that.
I decided to do strict press and ring rows. I couldn't decide between 3 sets of 3 at 120# or 5 singles at 125# for the press, 125# being my current PR.
Decision was deferred since someone was monopolizing the rack. So I started with 500m row followed by the ring rows.
I did 5 sets of 5 with my feet elevated so I was nearly horizontal at the start.
Between sets I worked on my tripod, stabilizing my pelvis, which sucks, but I gotta lay those bricks. I got a bit of a talking to at physio for substituting my squat challenge for this exercise. Apparently it doesn't engage the same muscles. Oops.
Left side is better than right, but both need work.
By then the rack was free so I started my presses. Empty bar for 5, 65# for 5, 95# for 3 and 115# for 2. The way I was feeling during the warm up I opted for singles at my current PR. So I did 5 sets of 1 press at 125#. Challenging but not near impossible. Next week I'm going for 130#.
After that I had about 5 minutes to work on my teres major stretch and exercise. So rushed through that and called it a day.
Happy with that.
Crossfit log for Monday, February 24th
After a weekend sitting in a car, eating crap, I really needed a good workout this morning.
I didn't want to go, but I knew I'd feel even worse than I already felt if I didn't. I almost missed it. I rolled over after turning off my alarm at 5:00am and when I rolled back it was 5:23!
Luckily my clock is a good 5 minutes fast, all told I was only 2 or 3 minutes late to the gym.
Started with front squat. 3 sets of 5, did 185#.
Then we had one attempt to do a 15 rep max. So choose your weight carefully. I opted for 60% of max, so 135#. Last two reps were a bit tough, but I could've done more. If we every try again, I'll go for 145#
Then we had 8 minutes to work up to a heavy power snatch, because the WOD was:
15-12-9 of
- power snatch 85#
- toes to bar.
followed by AMRAP of burpee box jumps 24" box
The catch is you had to do at least 30 burpees, but there was a 10 minute cap for the whole workout. Your score was the number burpee box jumps you got in whatever time was left of the 10 minutes after you'd finished the snatches and t2b.
If you ran out of time, you still had to keep going until you reached at least 30, if you finished 30 burpees before the 10 minutes was up, you kept going, it was an AMRAP.
Snatches are my biggest weakness, but I have so many other things to work on, that it's not even on my radar at this point. Needless to say the first part was a struggle.
My score was 1. I finished the last of the toes to bar with less than 10 seconds left. Buzzer rang as I stood up on the box for my first rep.
Then I just steadily worked through 29 more box jumps that didn't count for my score. :(
I forgot to change my shoes, and there was no way I was doing burpees or box jumps in my new lifting shoes, so after the last of the snatches, I took them off and did the t2b in my socks and my only burpee box jump too. After that I put on my nanos to do the rest.
Dead last. Oh well. Done is done.
I didn't want to go, but I knew I'd feel even worse than I already felt if I didn't. I almost missed it. I rolled over after turning off my alarm at 5:00am and when I rolled back it was 5:23!
Luckily my clock is a good 5 minutes fast, all told I was only 2 or 3 minutes late to the gym.
Started with front squat. 3 sets of 5, did 185#.
Then we had one attempt to do a 15 rep max. So choose your weight carefully. I opted for 60% of max, so 135#. Last two reps were a bit tough, but I could've done more. If we every try again, I'll go for 145#
Then we had 8 minutes to work up to a heavy power snatch, because the WOD was:
15-12-9 of
- power snatch 85#
- toes to bar.
followed by AMRAP of burpee box jumps 24" box
The catch is you had to do at least 30 burpees, but there was a 10 minute cap for the whole workout. Your score was the number burpee box jumps you got in whatever time was left of the 10 minutes after you'd finished the snatches and t2b.
If you ran out of time, you still had to keep going until you reached at least 30, if you finished 30 burpees before the 10 minutes was up, you kept going, it was an AMRAP.
Snatches are my biggest weakness, but I have so many other things to work on, that it's not even on my radar at this point. Needless to say the first part was a struggle.
My score was 1. I finished the last of the toes to bar with less than 10 seconds left. Buzzer rang as I stood up on the box for my first rep.
Then I just steadily worked through 29 more box jumps that didn't count for my score. :(
I forgot to change my shoes, and there was no way I was doing burpees or box jumps in my new lifting shoes, so after the last of the snatches, I took them off and did the t2b in my socks and my only burpee box jump too. After that I put on my nanos to do the rest.
Dead last. Oh well. Done is done.
Thursday 20 February 2014
Strength and mobility log for Thursday, February 20th
Had a really good workout at lunch.
I didn't bring my lifting shoes or belt, so planned on doing strict press and at the last minute decided to super set that with strict pull ups.
Worked up with 5 reps of empty bar, 65#, 95# and started 5 sets of 3 reps at 115#, which is 90% of my max. I did 5 strict pull ups immediately after each set of presses.
Worked really hard.
After that I worked on my physio homework (appointment is tomorrow) and stretched my hamstrings.
Taking a break from the 30/30 squat challenge, knees are sore.
I didn't bring my lifting shoes or belt, so planned on doing strict press and at the last minute decided to super set that with strict pull ups.
Worked up with 5 reps of empty bar, 65#, 95# and started 5 sets of 3 reps at 115#, which is 90% of my max. I did 5 strict pull ups immediately after each set of presses.
Worked really hard.
After that I worked on my physio homework (appointment is tomorrow) and stretched my hamstrings.
Taking a break from the 30/30 squat challenge, knees are sore.
Crossfit log for Thrusday, February 20th
Good workout this morning.
Started with front squats, 3 sets of 3 at 80-85% of max. Wanted to go 205#, but once I got to 185#, discovered that it was a good weight.
Then we did a snatch complex. I really need to work on my snatch.
2 sets of 1 power snatch, 1 hang snatch, 1 snatch @ 80%-85% of max.
Worked up to 115# and really struggled. I got through it, but it was very ugly.
WOD was 10 minute AMRAP:
20 wall balls
10 chest to bar pull ups
5 snatches
Chose 95# for the snatches and that was more than enough. Had trouble with the CTB pull ups in the first round, but found my rhythm after that. Snatches were laborious.
Still managed 2 full rounds and 20 wall balls. There was only 5 seconds left, so no time to do even 1 pull up.
Worked hard.
Started with front squats, 3 sets of 3 at 80-85% of max. Wanted to go 205#, but once I got to 185#, discovered that it was a good weight.
Then we did a snatch complex. I really need to work on my snatch.
2 sets of 1 power snatch, 1 hang snatch, 1 snatch @ 80%-85% of max.
Worked up to 115# and really struggled. I got through it, but it was very ugly.
WOD was 10 minute AMRAP:
20 wall balls
10 chest to bar pull ups
5 snatches
Chose 95# for the snatches and that was more than enough. Had trouble with the CTB pull ups in the first round, but found my rhythm after that. Snatches were laborious.
Still managed 2 full rounds and 20 wall balls. There was only 5 seconds left, so no time to do even 1 pull up.
Worked hard.
Wednesday 19 February 2014
Crossfit log for Wednesday, February 19th
I don't normally go to Crossfit Wednesday mornings, and there's a good reason.
Wednesday workouts are rough.
But Kiza guilted me into going since there was no class Monday morning and being sick last week I didn't get my workouts in.
When my alarm range just before 5am, I needed several minutes of positive self talk to get myself out of bed. I wish I had stayed there.
Three 6 minute AMRAPs with 1 minute rest between.
Part 1 6:00 AMRAP
- 10 pistols (or 20 air squats)
- 8 hand stand push ups.
1:00 rest
Part 2 6:00 AMRAP
-1 rope climb
-10 shoulder to overhead axle 110#
1:00 rest
Part 3 6:00 AMRAP
-10 dead lifts 205#
-10 toes to bar.
I scaled part 1 only. Air squats instead of pistols and used an abmat under my head for the hand stand push ups. It was slow going.
3 rounds + 4 hspu for part one.
3 rounds even for part two
2 rounds for part 3.
Nothing left in the tank at the end. 6 minutes goes by pretty fast though.
Wednesday workouts are rough.
But Kiza guilted me into going since there was no class Monday morning and being sick last week I didn't get my workouts in.
When my alarm range just before 5am, I needed several minutes of positive self talk to get myself out of bed. I wish I had stayed there.
Three 6 minute AMRAPs with 1 minute rest between.
Part 1 6:00 AMRAP
- 10 pistols (or 20 air squats)
- 8 hand stand push ups.
1:00 rest
Part 2 6:00 AMRAP
-1 rope climb
-10 shoulder to overhead axle 110#
1:00 rest
Part 3 6:00 AMRAP
-10 dead lifts 205#
-10 toes to bar.
I scaled part 1 only. Air squats instead of pistols and used an abmat under my head for the hand stand push ups. It was slow going.
3 rounds + 4 hspu for part one.
3 rounds even for part two
2 rounds for part 3.
Nothing left in the tank at the end. 6 minutes goes by pretty fast though.
Tuesday 18 February 2014
Strength and mobility log for Tuesday, February 18th
Knowing they did heavy squats yesterday I decide it would be a safe bet for me to do some today at the Y.
Worked up in sets of 5 with empty bar, 95#, 135#, 185# and 225#.
Did 3 sets of 3 at 245#. Each set the first rep seemed easy, the second hard, the third was a fight to get up. So I guess I chose a good weight and took a good enough rest between.
After that I did mobility. Couch stretch on my quads and hip flexors, leg on wall for hamstrings. Then the teres major work for physio. Ran out of time to do more squat work. Maybe this evening. I've got 10 minutes from this morning, so only 20 to go for the day.
Worked up in sets of 5 with empty bar, 95#, 135#, 185# and 225#.
Did 3 sets of 3 at 245#. Each set the first rep seemed easy, the second hard, the third was a fight to get up. So I guess I chose a good weight and took a good enough rest between.
After that I did mobility. Couch stretch on my quads and hip flexors, leg on wall for hamstrings. Then the teres major work for physio. Ran out of time to do more squat work. Maybe this evening. I've got 10 minutes from this morning, so only 20 to go for the day.
Crossfit log for Tuesday, February 18th
After three days off, it was nice to get back at it this morning.
Gotta get back on the clean eating. I've been lazy lately and just ate whatever the rest of the family was eating. I've kept up my supplement regime, except I've run out of the TestAlpha (d-aspartic acid/fenugreek/maca supplement), which it is apparently good to take a week off every 90 days.
That being said strength work was push press, 1 rep max, and I hit a new record. A clean lift of 175#. No hesitation, no struggle.
Which means I could've gone heavier. Tried 185# but that was a non-starter. Maybe 180#. Next time.
Surprised myself actually.
WOD was a 12 minute AMRAP.
70 double unders (blue: 35 reps)
40 over the bar burpees (blue: 30 rep[s)
20 squat clean thrusters 115# (blue 95#)
10 muscle ups. (blue: chest to bar pull ups)
I did the 70 double unders, but I scaled the burpees (down to 30 reps) since I was scaling the muscle ups anyway, and the clean/thrusters to 95#.
The over the bar burpees sucked. I was so winded that the thrusters took for bloody ever.
I got to the CTB pull ups with only a minute left and manged to get only 6.
Wow. Well I worked hard, and I got a PR.
Cash out was strict pull ups vs double unders, 4 sets for max reps. Pull ups were 5, 6, 5, 4 for 20, double unders were 27, 13, 23 ,34 = 97. Not bad I guess.
Then I spend 10 minutes in my deep squat:
So much more relaxed in the shoes than barefoot. But I really need to get my pelvis in tighter toward my shins. Not sure if it's my quads, hams or aductors.
Work in progress.
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 Push Press PR.
Lift / target weight / current PR
Bench / 190lbs / 195lbs Jan 10, 2014 (up from 185lbs) !!!!!!
Dead Lift / 300lbs / 300lbs Jan 22, 2014 (up from 285lbs) !!!!!
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 / 265lbs Jan 14, 2014 (up from 245lbs) !!!!!
Other lift PRs:
Front Squat 215# Sept 11, 2013
Push Press: 175# (up from 165#) Feb 18, 2014
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
Gotta get back on the clean eating. I've been lazy lately and just ate whatever the rest of the family was eating. I've kept up my supplement regime, except I've run out of the TestAlpha (d-aspartic acid/fenugreek/maca supplement), which it is apparently good to take a week off every 90 days.
That being said strength work was push press, 1 rep max, and I hit a new record. A clean lift of 175#. No hesitation, no struggle.
Which means I could've gone heavier. Tried 185# but that was a non-starter. Maybe 180#. Next time.
Surprised myself actually.
WOD was a 12 minute AMRAP.
70 double unders (blue: 35 reps)
40 over the bar burpees (blue: 30 rep[s)
20 squat clean thrusters 115# (blue 95#)
10 muscle ups. (blue: chest to bar pull ups)
I did the 70 double unders, but I scaled the burpees (down to 30 reps) since I was scaling the muscle ups anyway, and the clean/thrusters to 95#.
The over the bar burpees sucked. I was so winded that the thrusters took for bloody ever.
I got to the CTB pull ups with only a minute left and manged to get only 6.
Wow. Well I worked hard, and I got a PR.
Cash out was strict pull ups vs double unders, 4 sets for max reps. Pull ups were 5, 6, 5, 4 for 20, double unders were 27, 13, 23 ,34 = 97. Not bad I guess.
Then I spend 10 minutes in my deep squat:
So much more relaxed in the shoes than barefoot. But I really need to get my pelvis in tighter toward my shins. Not sure if it's my quads, hams or aductors.
Work in progress.
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 Push Press PR.
Lift / target weight / current PR
Bench / 190lbs / 195lbs Jan 10, 2014 (up from 185lbs) !!!!!!
Dead Lift / 300lbs / 300lbs Jan 22, 2014 (up from 285lbs) !!!!!
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 / 265lbs Jan 14, 2014 (up from 245lbs) !!!!!
Other lift PRs:
Front Squat 215# Sept 11, 2013
Push Press: 175# (up from 165#) Feb 18, 2014
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 14 February 2014
Crossfit log for Friday, February 14th
Mixed bag this morning.
Enjoyed the strength work. Disappointed with the skill work, enjoyed the WOD, but my back is a bit sore because of it. So a good morning.
We did close grip bench press, 4 sets of 10. The 3 sets of 12 last time with regular bench I was unable to finish, doing 12, 12, 7 at 135#, but that was right after a 3 rep max at 185#. So I was a bit torn. Decided to go with 125# and had no difficulty.
Which means I chose the exact right weight, or could have gone heavier. I don't think 135# would have been successful, but maybe 130#. Oh well. It was nice to finish the fourth set strong.
Skill was max reps kipping pull up. I've only ever done this once before and made it to 33. I really wanted to try and hit 40, but 35 was a more realistic goal.
Made no difference, I barely got to 25! Very disappointed. I tried again after a long rest, but only managed 15. I can't blame the bench press, last time we had done 10 rep max push press. Oh well, next time.
The WOD was interesting. 7 rounds for time
- 1 rope climb
- 5 dead lifts 225# (did 205#, but probably could have done Rx)
- 20 double unders
Once again I opted to wait for a rope rather than start at a different spot. I knew Kamil would be quick, so I wait for his rope. Rope climb was a snap, except when I used the middle rope, it seems to be more slippery than the others (even the other new rope) and couldn't get a good clamp. Dead lifts were hard, but after a quick break to put collars on I did 4 touch and go, so I likely could have done Rx doing singles.
Double unders went really really really well. First and last round. Took 3 tries but every other round I did 20 unbroken. I felt like a pro!
Big thanks to Kamil for keeping count, I pretty much followed him the whole way but lost count after 3 rounds.
Finished in 13:06. It was a good workout despite the delayed start and the tying of the shoes and getting collars on round 4.
Enjoyed the strength work. Disappointed with the skill work, enjoyed the WOD, but my back is a bit sore because of it. So a good morning.
We did close grip bench press, 4 sets of 10. The 3 sets of 12 last time with regular bench I was unable to finish, doing 12, 12, 7 at 135#, but that was right after a 3 rep max at 185#. So I was a bit torn. Decided to go with 125# and had no difficulty.
Which means I chose the exact right weight, or could have gone heavier. I don't think 135# would have been successful, but maybe 130#. Oh well. It was nice to finish the fourth set strong.
Skill was max reps kipping pull up. I've only ever done this once before and made it to 33. I really wanted to try and hit 40, but 35 was a more realistic goal.
Made no difference, I barely got to 25! Very disappointed. I tried again after a long rest, but only managed 15. I can't blame the bench press, last time we had done 10 rep max push press. Oh well, next time.
The WOD was interesting. 7 rounds for time
- 1 rope climb
- 5 dead lifts 225# (did 205#, but probably could have done Rx)
- 20 double unders
Once again I opted to wait for a rope rather than start at a different spot. I knew Kamil would be quick, so I wait for his rope. Rope climb was a snap, except when I used the middle rope, it seems to be more slippery than the others (even the other new rope) and couldn't get a good clamp. Dead lifts were hard, but after a quick break to put collars on I did 4 touch and go, so I likely could have done Rx doing singles.
Double unders went really really really well. First and last round. Took 3 tries but every other round I did 20 unbroken. I felt like a pro!
Big thanks to Kamil for keeping count, I pretty much followed him the whole way but lost count after 3 rounds.
Finished in 13:06. It was a good workout despite the delayed start and the tying of the shoes and getting collars on round 4.
Wednesday 12 February 2014
Strength and mobility log for Wednesday, February 12th
Feeling much better today. Slept in until 6:30ish. Didn't go to Crossfit.
Was going to just do mobility but once I got to the Y I couldn't. I was feeling pretty strong.
I still spent the lion's share of the time on the orb, rolling my glutes, hips and calves.
Then I decided to do weighted pull ups. Warmed up with my band and just body weight, then I got the chain belt from the desk and loaded up a 25# plate.
Go big or go home right?
I did 4 sets of 3 (maybe 5, I lost count chatting). I was impressed. I had trouble at 15# last time. Inbetween sets I worked on my ankle flexibility.
Then I sat in my squat for 10 minutes and it sucked. It's day 14 of the 30 day challenge and I'm really sore along the sits bone or the ridge of the pelvis that runs along the sits bone. I guessing one of the aductors (longus or brevis), but I'm really not sure.
It's just really sore. I may take a break, or try just in my shoes rather than barefoot for a couple of days.
Was going to just do mobility but once I got to the Y I couldn't. I was feeling pretty strong.
I still spent the lion's share of the time on the orb, rolling my glutes, hips and calves.
Then I decided to do weighted pull ups. Warmed up with my band and just body weight, then I got the chain belt from the desk and loaded up a 25# plate.
Go big or go home right?
I did 4 sets of 3 (maybe 5, I lost count chatting). I was impressed. I had trouble at 15# last time. Inbetween sets I worked on my ankle flexibility.
Then I sat in my squat for 10 minutes and it sucked. It's day 14 of the 30 day challenge and I'm really sore along the sits bone or the ridge of the pelvis that runs along the sits bone. I guessing one of the aductors (longus or brevis), but I'm really not sure.
It's just really sore. I may take a break, or try just in my shoes rather than barefoot for a couple of days.
Tuesday 11 February 2014
Strength and mobility log for Tuesday, February 11th
Thinking tomorrow will be a complete rest day. (well maybe just mobility at lunch). So I went to the Y to do some heavy squats.
Worked up to 225#, doing 135#, 185# and 205# for 5 reps each, then 225# for 3 sets of 3. I should have been able to do 5 reps, but 3 took everything I had.
Then I did my mobility homework for physio. Teres major stretch. Rolled around on my new Orb 5" massage ball, and tried to squat in the steam room. Only got 3 minutes and gave up.
I'm done.
Worked up to 225#, doing 135#, 185# and 205# for 5 reps each, then 225# for 3 sets of 3. I should have been able to do 5 reps, but 3 took everything I had.
Then I did my mobility homework for physio. Teres major stretch. Rolled around on my new Orb 5" massage ball, and tried to squat in the steam room. Only got 3 minutes and gave up.
I'm done.
Crossfit log for Tuesday, February 11th
Jury is still out as to whether it was a good idea to go to Crossfit this morning or not.
I'm still not 100%, but I slept well. I figured I'd do what I could, and call it a day.
It was hard.
Strength work was 12 minutes to establish 1 rep max power clean + power jerk.
Maxed out at 175#, with less than a minute left, there was no time to even attempt 180# or 185#.
Following that, we did 3 sets of 1 power clean, 2 hang power cleans, 1 power clean at 70% of max clean and jerk. 70% was 130#, 75% was 139#, so I went with 135# for the sake of easy barbell math.
That went fine. I did 4 sets because the first set I only did 1 from the hang, so I didn't count it.
The would have been awesome if I wasn't so weak from the infection.
4 minute AMRAP:
- 3 chest to bar
- 5 squat cleans 115# (Rx was 135#)
2 minutes rest
8 minute AMRAP:
-5 push press same bar
-9 toes to bar
12 box jumps 24" box
3 rounds + 5 reps (3 ctb, 2 cleans) for the first part
3 rounds + 9 reps (5 push press, 4 t2b) for the second part.
Was completely winded the whole time. Just brutal. Tomorrow will be a rest day, back at it on Thursday.
Spent 10 minutes in a squat with my Asics lifting shoes on.
I'm still not 100%, but I slept well. I figured I'd do what I could, and call it a day.
It was hard.
Strength work was 12 minutes to establish 1 rep max power clean + power jerk.
Maxed out at 175#, with less than a minute left, there was no time to even attempt 180# or 185#.
Following that, we did 3 sets of 1 power clean, 2 hang power cleans, 1 power clean at 70% of max clean and jerk. 70% was 130#, 75% was 139#, so I went with 135# for the sake of easy barbell math.
That went fine. I did 4 sets because the first set I only did 1 from the hang, so I didn't count it.
The would have been awesome if I wasn't so weak from the infection.
4 minute AMRAP:
- 3 chest to bar
- 5 squat cleans 115# (Rx was 135#)
2 minutes rest
8 minute AMRAP:
-5 push press same bar
-9 toes to bar
12 box jumps 24" box
3 rounds + 5 reps (3 ctb, 2 cleans) for the first part
3 rounds + 9 reps (5 push press, 4 t2b) for the second part.
Was completely winded the whole time. Just brutal. Tomorrow will be a rest day, back at it on Thursday.
Spent 10 minutes in a squat with my Asics lifting shoes on.
Monday 10 February 2014
Strength and mobility log for Monday, February 10th
Amoxil is taking it's time to kick in. Advil and Tylenol are helping. Didn't go to Crossfit this morning. Heard they worked on snatch and power snatch.
So I worked on power snatch. Tried a couple of overhead squats but it wasn't happening.
I would've tried some split snatch but I was feeling kinda weak, so I did some power snatch from the floor and some from the hang.
Worked up to 115# from the floor, dropped back to 95# from the hang.
Snatch need a lot of work.
Then I sat in my deep squat for 10 minutes in my racing flats (4mm drop) and was very comfortable.
I did an extra 5 minutes in the steam room afterwards.
This day 12 for me, although some days I only did 15 or 20 minutes, but it's definitely helping
So I worked on power snatch. Tried a couple of overhead squats but it wasn't happening.
I would've tried some split snatch but I was feeling kinda weak, so I did some power snatch from the floor and some from the hang.
Worked up to 115# from the floor, dropped back to 95# from the hang.
Snatch need a lot of work.
Then I sat in my deep squat for 10 minutes in my racing flats (4mm drop) and was very comfortable.
I did an extra 5 minutes in the steam room afterwards.
This day 12 for me, although some days I only did 15 or 20 minutes, but it's definitely helping
Sunday 9 February 2014
Health and mobility log for Sunday, February 9th
Well it had been almost a year since I may had strep throat, hopefully this is a one off and it won't bug me again for many moons.
Although we are starting with plain old Amoxil, I'm willing to give it the benefit of the doubt. We'll see how it goes.
I still managed to get 25 minutes in a relaxed squat (8.5 minutes, 6.5 minutes and 10 minutes) 5 to go for the day. All barefoot, but my heels are on the carpet and tired on the floor. Gives me about half an inch grace.
Hoping I'll feel better by tomorrow. morning
Friday 7 February 2014
Crossfit log for Friday, February 7th
My body is really happy this week is over. Even without lunch time workouts yesterday and likely today, it's been an intense week.
Strength was bench press. Lucky I didn't go to the gym yesterday, I was planning to do bench.
Started with 3 rep max then 3 sets of 12 for volume.
Worked up to 185# for 3, the last rep I had to lift my butt off the bench to get it up, so technically shouldn't count, but I got it up unassisted to I'll take it.
For the 3 sets of 12 I tried 135#, probably should have gone with 115# or 125#, but hey, go big or go home.
The first 12 was fine, better than I expected. The second 12 was rough, the last rep was a fight. The third set, I made it to 7 and there was nothing left.
Happy with that.
The WOD was another killer. A real sweat fest.
12 min AMRAP
-1 rope climb
-12 walking lunges with 16kg kettle bells in each hand
-10 toes to bar
-15 wall balls 20# medicine ball
Haven't done rope climbs in ages. Did it all Rx which was nice, but after round two I was on track for 4 complete rounds, round 3 it all fell apart. The lunges were slow, the toes to bar couldn't chain them together, wall balls were horrible.
At the buzzer, I was 2 steps into the lunges of round 4! Ugh.
Glad it's over. Two rest days ahead of me. Thankfully.
Strength was bench press. Lucky I didn't go to the gym yesterday, I was planning to do bench.
Started with 3 rep max then 3 sets of 12 for volume.
Worked up to 185# for 3, the last rep I had to lift my butt off the bench to get it up, so technically shouldn't count, but I got it up unassisted to I'll take it.
For the 3 sets of 12 I tried 135#, probably should have gone with 115# or 125#, but hey, go big or go home.
The first 12 was fine, better than I expected. The second 12 was rough, the last rep was a fight. The third set, I made it to 7 and there was nothing left.
Happy with that.
The WOD was another killer. A real sweat fest.
12 min AMRAP
-1 rope climb
-12 walking lunges with 16kg kettle bells in each hand
-10 toes to bar
-15 wall balls 20# medicine ball
Haven't done rope climbs in ages. Did it all Rx which was nice, but after round two I was on track for 4 complete rounds, round 3 it all fell apart. The lunges were slow, the toes to bar couldn't chain them together, wall balls were horrible.
At the buzzer, I was 2 steps into the lunges of round 4! Ugh.
Glad it's over. Two rest days ahead of me. Thankfully.
Thursday 6 February 2014
Crossfit log for Thursday, February 6th
3 weeks to the start of the Crossfit Open.
Strength work was really good.
Did 6 sets of heavy back squats, 8-8-8-5-5-5
Did 185# for the sets of 8 and 205# for the sets of 5. (70% and 75% of max) Probably should've gone a bit heavier on the sets of 5 (like 215# or 225#, oh well).
Then 3 sets of 3 dead lifts. Warmed up with 135#, 185#, 225# and settled on 255# for the working sets. 85% of max.
After all that the thrusters seemed light!
We did 12.5, a 7 min AMRAP of 100# thrusters and chest to bar pull ups increasing by 3 reps each round:
3-6-9-12-15...
I've only ever done this workout once before, but with regular pull ups. The chest to bar slowed me down a lot.
Made 53 reps,, 3 rounds + 12 thrusters + 5 pull ups.
Spent 10 minutes in a squat with my Ascis 3/4 inch heel shoes. Not ideal, but easier on my back.
Strength work was really good.
Did 6 sets of heavy back squats, 8-8-8-5-5-5
Did 185# for the sets of 8 and 205# for the sets of 5. (70% and 75% of max) Probably should've gone a bit heavier on the sets of 5 (like 215# or 225#, oh well).
Then 3 sets of 3 dead lifts. Warmed up with 135#, 185#, 225# and settled on 255# for the working sets. 85% of max.
After all that the thrusters seemed light!
We did 12.5, a 7 min AMRAP of 100# thrusters and chest to bar pull ups increasing by 3 reps each round:
3-6-9-12-15...
I've only ever done this workout once before, but with regular pull ups. The chest to bar slowed me down a lot.
Made 53 reps,, 3 rounds + 12 thrusters + 5 pull ups.
Spent 10 minutes in a squat with my Ascis 3/4 inch heel shoes. Not ideal, but easier on my back.
Tuesday 4 February 2014
Strength log for Tuesday, February 4th
I was a bit rushed at lunch today. Delilah isn't feeling well and Kiza took the morning shift since I had a morning meeting, and I took the afternoon shift since she had work to do too.
So we traded off at lunch time. I hurried to the Y and set up from some front squats right away.
I warmed up rather quickly with set of 5 at 45#, 95#, 135# and 185#. I put 205# on the bar (95% of my 1 rep max) for 3 reps. Did that for 3 sets then quickly headed out to meet Kiza.
Solid effort. No time for mobility.
So we traded off at lunch time. I hurried to the Y and set up from some front squats right away.
I warmed up rather quickly with set of 5 at 45#, 95#, 135# and 185#. I put 205# on the bar (95% of my 1 rep max) for 3 reps. Did that for 3 sets then quickly headed out to meet Kiza.
Solid effort. No time for mobility.
Crossfit log for Tuesday, February 4th
Okay. I thought yesterday was tough.
For strength it was similar. One squat clean, but instead of into a thruster, back up and 4 strict presses. Rest 90 seconds, then do as many chest to bar pull ups as possible. Rest 90 seconds. Repeat 3 more times.
Did 115#. The last two sets I was only able to get 3 presses, the fourth just wouldn't go.
The pull ups, I did 10 the first round, then 5 or 6 the 3 others.
The WOD was killer.
For time (15 minute cap).
25 burpees
35 wall balls 20#
25 power cleans 115# (Rx was 135#)
35 wall balls 20#
25 burpees.
That was 15 minutes of suck.
I broke it up 5 reps at a time until the second set of wall balls, which I did 10, 10, 10 and 5. The last 15 burpees I did unbroken, because time was running out.
I ended up going over by 10 seconds.
I don't often end up on my back gasping for breath after a WOD, but today I was. Man those burpees suck. I almost wish I had done Rx and took more time on the cleans to do less burpees.
Done.
Did 10 minutes in the squat with my Asics lifting shoes. 20 left for the day.
For strength it was similar. One squat clean, but instead of into a thruster, back up and 4 strict presses. Rest 90 seconds, then do as many chest to bar pull ups as possible. Rest 90 seconds. Repeat 3 more times.
Did 115#. The last two sets I was only able to get 3 presses, the fourth just wouldn't go.
The pull ups, I did 10 the first round, then 5 or 6 the 3 others.
The WOD was killer.
For time (15 minute cap).
25 burpees
35 wall balls 20#
25 power cleans 115# (Rx was 135#)
35 wall balls 20#
25 burpees.
That was 15 minutes of suck.
I broke it up 5 reps at a time until the second set of wall balls, which I did 10, 10, 10 and 5. The last 15 burpees I did unbroken, because time was running out.
I ended up going over by 10 seconds.
I don't often end up on my back gasping for breath after a WOD, but today I was. Man those burpees suck. I almost wish I had done Rx and took more time on the cleans to do less burpees.
Done.
Did 10 minutes in the squat with my Asics lifting shoes. 20 left for the day.
Monday 3 February 2014
Strength and mobility log for Monday, February 3rd
Started with mobility. Did my homework on shoulders and hips.
Sat in a squat in my good lifting shoes for 10 minutes.
Finally decided to do push press. Three sets of 3 at 135#-155#-155#.
Last rep on the last two sets was a real fight to lock out. So good.
Finally stretch my calves and did another 10 minutes in the squat, with no shoes. Much, much harder. Only lasted 9 minutes. Plus I had to reset at 5:00, which cost me 30 seconds or so.
It'll do. I think I'll stick to shoes for the next little while and then try barefoot again later.
Sat in a squat in my good lifting shoes for 10 minutes.
Finally decided to do push press. Three sets of 3 at 135#-155#-155#.
Last rep on the last two sets was a real fight to lock out. So good.
Finally stretch my calves and did another 10 minutes in the squat, with no shoes. Much, much harder. Only lasted 9 minutes. Plus I had to reset at 5:00, which cost me 30 seconds or so.
It'll do. I think I'll stick to shoes for the next little while and then try barefoot again later.
Crossfit log for Monday, February 3rd
I haven't worked that hard in a long time.
After the four sets of 8 back squats at 75% of max (185#) and the 1 rep max thruster (made 155#, failed at 165#) we had a gut wrenching WOD.
The squats were hard, but manageable. The only other record of max thrusters I have I bailed at 135#, so I guess this is my PR. I kinda wish I'd taken the time to try again at 165#, or tried 160#. Oh well.
5 rounds for time, 10 minute cap
25-20-15-10-5
-Thrusters 75#
-Double unders
Rx was 95# and twice as many double unders. 45 thrusters in the two first rounds, I knew I wouldn't be doing Rx. So I figured do blue and go hard, try to finish. Almost made it.
Plan was to do 15 + 10 thrusters first round, then 10+10, 10+5, 10, 5. Didn't workout that way.
Did my first 15, then it was 5 and 5, already winded. Fought through the double unders, wrecked 4 times. Managed 10 off the bat on the second round of thrusters, but then it was 6 and 4 again. Double unders went better this time. Third round I got back on track and did 10 and 5, but the double unders were a struggle again. 10 thrusters unbroken, but wrecked once in the double unders, finishing the 10 with only 5 seconds left. An extra minute and I would've finished.
Oh well, I worked hard.
After the four sets of 8 back squats at 75% of max (185#) and the 1 rep max thruster (made 155#, failed at 165#) we had a gut wrenching WOD.
The squats were hard, but manageable. The only other record of max thrusters I have I bailed at 135#, so I guess this is my PR. I kinda wish I'd taken the time to try again at 165#, or tried 160#. Oh well.
5 rounds for time, 10 minute cap
25-20-15-10-5
-Thrusters 75#
-Double unders
Rx was 95# and twice as many double unders. 45 thrusters in the two first rounds, I knew I wouldn't be doing Rx. So I figured do blue and go hard, try to finish. Almost made it.
Plan was to do 15 + 10 thrusters first round, then 10+10, 10+5, 10, 5. Didn't workout that way.
Did my first 15, then it was 5 and 5, already winded. Fought through the double unders, wrecked 4 times. Managed 10 off the bat on the second round of thrusters, but then it was 6 and 4 again. Double unders went better this time. Third round I got back on track and did 10 and 5, but the double unders were a struggle again. 10 thrusters unbroken, but wrecked once in the double unders, finishing the 10 with only 5 seconds left. An extra minute and I would've finished.
Oh well, I worked hard.
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