I must be really slow working out. I had time for Front squats and nothing else today.
Worked up to 5 sets of 3 front squats @ 205#.
Walked back to work sans my jacket, a real spring day out there today. It was nice.
Monday 31 March 2014
Crossfit log for Monday, March 31st
Kiza thought I should redo 14.5
She felt I could've paced myself better, and she was probably right.
But decided not to.
The alternate workout started with 5 sets of 3 heavy dead lifts. Worked with Mitch and we quickly got to 275# and started our working sets.
It may have been a bit heavy for 5 sets, but thankfully we were asked to judge the athletes that were doing 14.5
I was judging Kamil, who had done the workout right next to me last week and beat my almost 2:00. I was 26:59 and he was 25 and change.
I would like to thank Kamil for making me feel much better about my decision not to redo this workout. Before the first round was over it was a sufferfest.
He did manage a better time (23:57 I think) so not quite 2:00 better than his previous effort. But I don't think it was worth that kind of pain for the love of 2 minutes. I'm much happier having done the alternate.
The WOD was half Mary (10 minutes, instead of 20 of):
- 5 handstand push ups
- 10 alternating pistols (or in my case 20 air squats)
-15 pull ups
Haven't done regular pull ups in a long while, having to break up chest to bar throughout the Open is a different beast than string 15 reps.
HSPU went okay, one abmat, better than last time, so progress of sorts.
I should really work on my pistols. One day.
Pull ups were unbroken for the first two rounds, round 3 was 10 and 5, round 4 was unbroken. Then I made 3 handstand pushups.
Total score: 4 rounds + 3. Not bad.
She felt I could've paced myself better, and she was probably right.
But decided not to.
The alternate workout started with 5 sets of 3 heavy dead lifts. Worked with Mitch and we quickly got to 275# and started our working sets.
It may have been a bit heavy for 5 sets, but thankfully we were asked to judge the athletes that were doing 14.5
I was judging Kamil, who had done the workout right next to me last week and beat my almost 2:00. I was 26:59 and he was 25 and change.
I would like to thank Kamil for making me feel much better about my decision not to redo this workout. Before the first round was over it was a sufferfest.
He did manage a better time (23:57 I think) so not quite 2:00 better than his previous effort. But I don't think it was worth that kind of pain for the love of 2 minutes. I'm much happier having done the alternate.
The WOD was half Mary (10 minutes, instead of 20 of):
- 5 handstand push ups
- 10 alternating pistols (or in my case 20 air squats)
-15 pull ups
Haven't done regular pull ups in a long while, having to break up chest to bar throughout the Open is a different beast than string 15 reps.
HSPU went okay, one abmat, better than last time, so progress of sorts.
I should really work on my pistols. One day.
Pull ups were unbroken for the first two rounds, round 3 was 10 and 5, round 4 was unbroken. Then I made 3 handstand pushups.
Total score: 4 rounds + 3. Not bad.
Friday 28 March 2014
Strength and mobility log for Friday, March 28th
Probably shouldn't have bothered doing bench after this morning's workout, but I did.
Ended up doing 3 sets of 5 at 155#.
Then I did mobility work: rolling lats and into my arm pits, the physio exercises for the teres major mobilization.
Thankfully the steam room repairs had been completed this morning. My little piece of heaven.
Ended up doing 3 sets of 5 at 155#.
Then I did mobility work: rolling lats and into my arm pits, the physio exercises for the teres major mobilization.
Thankfully the steam room repairs had been completed this morning. My little piece of heaven.
Irrational hopelessness?
If you are prone to depression or scare easily I urge to read no further, dark tiding are within.
When I was a teenager, I would occasionally have short lived fits of depression, usually after listening to Pink Floyd or watching a Mad Max marathon.
Fear of an uncertain future, our energy consumption was growing exponentially, the threat of nuclear war (this was before the end of the cold war mind you), the seemingly relentless AIDS epidemic, the advent of biological weapons. It was scary stuff.
But you swept it under the carpet, realizing that this would likely not come to pass, and you got on with your homework, developing you inadequate social skills and figuring out what you were doing with your life.
It's been a while since I felt that feeling looming doom. You watch movies or read books like "The Road", "The Book of Eli" or even "World War Z" and you can examine in a more cerebral way what it might look like if it all came to an end.
Maybe the death of my brother-in-law has taken me to a dark place but, in the last month three new items crossed my path, and I don't follow the news that much, so this is just the stuff I caught.
The March 15th episode of Quirks & Quarks on CBC: Beyond Antibiotics
Someone talk me down, because this stuff is scaring the shit out of me.
You don't have to read fiction to see the kind of suffering this leads to. It's been going on in sub Sarahan Africa for ages and in much of Asia.
And we bury our heads in the sand. That's what we've always done. The enormity of the problem is overwhelming if you don't.
So what do I do? It was easier to bury my head in the sand when I was a teenager, I didn't have kids to worry about, to wonder if the world I've brought them into is going to Hell in a hand basket.
I don't know if anything can be done, even if I chose not ignore the problem.
Someone give me hope.
When I was a teenager, I would occasionally have short lived fits of depression, usually after listening to Pink Floyd or watching a Mad Max marathon.
Fear of an uncertain future, our energy consumption was growing exponentially, the threat of nuclear war (this was before the end of the cold war mind you), the seemingly relentless AIDS epidemic, the advent of biological weapons. It was scary stuff.
But you swept it under the carpet, realizing that this would likely not come to pass, and you got on with your homework, developing you inadequate social skills and figuring out what you were doing with your life.
It's been a while since I felt that feeling looming doom. You watch movies or read books like "The Road", "The Book of Eli" or even "World War Z" and you can examine in a more cerebral way what it might look like if it all came to an end.
Maybe the death of my brother-in-law has taken me to a dark place but, in the last month three new items crossed my path, and I don't follow the news that much, so this is just the stuff I caught.
The March 15th episode of Quirks & Quarks on CBC: Beyond Antibiotics
Antibiotics play a role in cancer treatment, in transplant medicine, and in keeping premature infants alive. But we've been in an arms race with bacteria, as they have evolved resistance to our drugs. We've stayed ahead of them by introducing new medicines, but the pharmaceutical cupboard is nearly bare.A march 19th piece in "I fucking love sience" entitled: According To A Nasa Funded Study, We're Pretty Much Screwed
Two key social features are identified that contributed to the collapse of every civilization studied: “The stretching of resources due to the strain placed on the ecological carrying capacity," and "The economic stratification of society into Elites [rich] and Masses (or "Commoners") [poor]"...
... Nevertheless, contrary to much of the reporting, the model does not provide a useful timeline for when we can expect to see the world we live in turn into something that resembles a post-apocalyptic nightmare, although studies of the convergence of climate and resource challenges suggest we may witness drastic food crises within a little over a decadeAnd finally a comment heard at the end of a radio broadcast discussion about oil reserves. I can't remember what show, or who was talking but the guy essentially said:
Oil supply doesn't worry me, phosphorus supply worries me, all our crops rely on a steady supply of phosphorus, 90% of the worlds reservers are in Morocco. When those start to run out, there are very few alternatives.
Someone talk me down, because this stuff is scaring the shit out of me.
You don't have to read fiction to see the kind of suffering this leads to. It's been going on in sub Sarahan Africa for ages and in much of Asia.
And we bury our heads in the sand. That's what we've always done. The enormity of the problem is overwhelming if you don't.
So what do I do? It was easier to bury my head in the sand when I was a teenager, I didn't have kids to worry about, to wonder if the world I've brought them into is going to Hell in a hand basket.
I don't know if anything can be done, even if I chose not ignore the problem.
Someone give me hope.
Nevertheless, contrary to much of the reporting,
the model does not provide a useful timeline for when we can expect to
see the world we live in turn into something that resembles a
post-apocalyptic nightmare, although studies of the convergence of
climate and resource challenges suggest we may witness drastic food
crises within a little over a decade.
Read more at http://www.iflscience.com/environment/according-nasa-funded-study-were-pretty-much-screwed#4Vt3eYpIy6yzg08d.99An
Read more at http://www.iflscience.com/environment/according-nasa-funded-study-were-pretty-much-screwed#4Vt3eYpIy6yzg08d.99An
According To A Nasa Funded Study, We're Pretty Much Screwed
Read more at http://www.iflscience.com/environment/according-nasa-funded-study-were-pretty-much-screwed#ZRDyhTvzsEoQzRhT.99
Read more at http://www.iflscience.com/environment/according-nasa-funded-study-were-pretty-much-screwed#ZRDyhTvzsEoQzRhT.99
According To A Nasa Funded Study, We're Pretty Much Screwed
Read more at http://www.iflscience.com/environment/according-nasa-funded-study-were-pretty-much-screwed#ZRDyhTvzsEoQzRhT.99
Read more at http://www.iflscience.com/environment/according-nasa-funded-study-were-pretty-much-screwed#ZRDyhTvzsEoQzRhT.99
According To A Nasa Funded Study, We're Pretty Much Screwed
Read more at http://www.iflscience.com/environment/according-nasa-funded-study-were-pretty-much-screwed#ZRDyhTvzsEoQzRhT.99
Read more at http://www.iflscience.com/environment/according-nasa-funded-study-were-pretty-much-screwed#ZRDyhTvzsEoQzRhT.99
According To A Nasa Funded Study, We're Pretty Much Screwed
Read more at http://www.iflscience.com/environment/according-nasa-funded-study-were-pretty-much-screwed#ZRDyhTvzsEoQzRhT.99
Read more at http://www.iflscience.com/environment/according-nasa-funded-study-were-pretty-much-screwed#ZRDyhTvzsEoQzRhT.99
According To A Nasa Funded Study, We're Pretty Much Screwed
Read more at http://www.iflscience.com/environment/according-nasa-funded-study-were-pretty-much-screwed#ZRDyhTvzsEoQzRhT.99
Read more at http://www.iflscience.com/environment/according-nasa-funded-study-were-pretty-much-screwed#ZRDyhTvzsEoQzRhT.99
According To A Nasa Funded Study, We're Pretty Much Screwed
Read more at http://www.iflscience.com/environment/according-nasa-funded-study-were-pretty-much-screwed#ZRDyhTvzsEoQzRhT.99
Read more at http://www.iflscience.com/environment/according-nasa-funded-study-were-pretty-much-screwed#ZRDyhTvzsEoQzRhT.99
According To A Nasa Funded Study, We're Pretty Much Screwed
Read more at http://www.iflscience.com/environment/according-nasa-funded-study-were-pretty-much-screwed#ZRDyhTvzsEoQzRhT.99
Read more at http://www.iflscience.com/environment/according-nasa-funded-study-were-pretty-much-screwed#ZRDyhTvzsEoQzRhT.99
According To A Nasa Funded Study, We're Pretty Much Screwed
Read more at http://www.iflscience.com/environment/according-nasa-funded-study-were-pretty-much-screwed#ZRDyhTvzsEoQzRhT.99
Read more at http://www.iflscience.com/environment/according-nasa-funded-study-were-pretty-much-screwed#ZRDyhTvzsEoQzRhT.99
According To A Nasa Funded Study, We're Pretty Much Screwed
Read more at http://www.iflscience.com/environment/according-nasa-funded-study-were-pretty-much-screwed#ZRDyhTvzsEoQzRhT.99
Read more at http://www.iflscience.com/environment/according-nasa-funded-study-were-pretty-much-screwed#ZRDyhTvzsEoQzRhT.99
Crossfit log for Friday, March 28th: 14.5 the Open finale
That was a long workout.
I had hoped to take twice as long as the elites. Closer to three times!
14.5 was the first ever Open workout that wasn't an AMRAP (or fixed time as many reps as possible).
This was for time. And it was killer.
The workout was alternating Thrusters @ 95# and bar facing over the bar burpees.
And it was a lot of reps: 21, 18, 15, 12, 9, 6, 3
That's 84 reps of each. So 21 thrusters, 21 burpees, 18 thrusters, 18 burpees and so on.
Took me 4:18 do to the first round, extrapolating that, I was on pace for 17 minutes and change, about twice the time the elites took. Great. Except I didn't maintain that pace.
The round of 18 took me 6:07 the round of 15 took 5:33. It just got harder and harder despite the fact that the number of reps per round got smaller.
Finished in a whopping 26:59. Wanted to die. Shoulders were toast.
Judged Adam's performance, he killed it in 16:27. I don't feel so bad, if a strong performer like Adam hit my goal, I'm happy with my score.
I had hoped to take twice as long as the elites. Closer to three times!
14.5 was the first ever Open workout that wasn't an AMRAP (or fixed time as many reps as possible).
This was for time. And it was killer.
The workout was alternating Thrusters @ 95# and bar facing over the bar burpees.
And it was a lot of reps: 21, 18, 15, 12, 9, 6, 3
That's 84 reps of each. So 21 thrusters, 21 burpees, 18 thrusters, 18 burpees and so on.
Took me 4:18 do to the first round, extrapolating that, I was on pace for 17 minutes and change, about twice the time the elites took. Great. Except I didn't maintain that pace.
The round of 18 took me 6:07 the round of 15 took 5:33. It just got harder and harder despite the fact that the number of reps per round got smaller.
Finished in a whopping 26:59. Wanted to die. Shoulders were toast.
Judged Adam's performance, he killed it in 16:27. I don't feel so bad, if a strong performer like Adam hit my goal, I'm happy with my score.
Thursday 27 March 2014
Strength log for Thursday, March 27th
A step closer to my last achievement.
Didn't go to Crossfit this morning. It was mobility day and didn't want to spend time working mobility issues that weren't necessarily my mobility issues.
So had to pick something for the Y. I've been neglectful of my own mobility work and physio homework for over a week, I need to get back into that habit, and quickly.
Was going to do front squats and work on power snatch.
There were no barbells available so I worked out some kinks in the glutes with the orb massage ball.
Decided to tackle power snatch first and ended up devoting the entire workout to it.
Started with empty bar, and really tried to work technique. Keeping the bar path straight, close to the body, explosive full extension, the works.
Then I did a couple at 65# and it felt good. I hadn't worked power snatch in a long while.
At 95#, they were really solid. Surprisingly solid. So I began to think a new 1 rep max might be worth a shot.
115# went up very nicely. Twice. So I put 125# on the bar. First try, BOOM! Nailed it. So I had to add 5# and try to get within 10# of my goal.
Alas, it was close but just couldn't get under it. Took a good rest and tried one more time, but same result.
PR by 10#, within 15# of my goal, I'll take it!
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 Snatch 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 / 130lbs Mar 7, 2014 (up from 125lbs) !!!!!!
Power Clean / 185lbs / 185lbs Dec 30, 2013 (up from 175lbs) !!!!!!
Power snatch / 140lbs / 125lbs Mar, 27, 2014 (up from 115lbs)
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
Didn't go to Crossfit this morning. It was mobility day and didn't want to spend time working mobility issues that weren't necessarily my mobility issues.
So had to pick something for the Y. I've been neglectful of my own mobility work and physio homework for over a week, I need to get back into that habit, and quickly.
Was going to do front squats and work on power snatch.
There were no barbells available so I worked out some kinks in the glutes with the orb massage ball.
Decided to tackle power snatch first and ended up devoting the entire workout to it.
Started with empty bar, and really tried to work technique. Keeping the bar path straight, close to the body, explosive full extension, the works.
Then I did a couple at 65# and it felt good. I hadn't worked power snatch in a long while.
At 95#, they were really solid. Surprisingly solid. So I began to think a new 1 rep max might be worth a shot.
115# went up very nicely. Twice. So I put 125# on the bar. First try, BOOM! Nailed it. So I had to add 5# and try to get within 10# of my goal.
Alas, it was close but just couldn't get under it. Took a good rest and tried one more time, but same result.
PR by 10#, within 15# of my goal, I'll take it!
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 Snatch 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 / 130lbs Mar 7, 2014 (up from 125lbs) !!!!!!
Power Clean / 185lbs / 185lbs Dec 30, 2013 (up from 175lbs) !!!!!!
Power snatch / 140lbs / 125lbs Mar, 27, 2014 (up from 115lbs)
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
Wednesday 26 March 2014
Strength log for Wednesday, March 26th
Probably shouldn't have done shoulders after this morning's workout, but I had already planned on it.
Started with pull ups. Did two sets of 8 with the band as a warm up. Then I did a set of 5 unassisted followed by 4 sets of 3 with a 25# plate. Rough but good.
Then I warmed up my strict press with empty bar for 8, 65# for 5, 95# for 5 and working set at 115#.
Did 5 reps the first set, but the last one was a struggle. Second set rep 4 failed to go, so I did two more sets at just 3 reps and that was good.
Probably a bit fatigued from this morning. I'll take it.
Started with pull ups. Did two sets of 8 with the band as a warm up. Then I did a set of 5 unassisted followed by 4 sets of 3 with a 25# plate. Rough but good.
Then I warmed up my strict press with empty bar for 8, 65# for 5, 95# for 5 and working set at 115#.
Did 5 reps the first set, but the last one was a struggle. Second set rep 4 failed to go, so I did two more sets at just 3 reps and that was good.
Probably a bit fatigued from this morning. I'll take it.
Crossfit log for Wednesday, March 26th
Today was a chipper.
I don't usually go Wednesdays, since there is no strength component, but during the Open we are doing very little strength on Tuesdays either, and yesterday I needed the rest.
So today it was. I missed a good workout yesterday, but today's was good too.
Yesterday was 30 burpees then 3 rounds of 7 bear complex @95# + 2 rope climbs, then 30 burpees.
Today was 1 round for time:
500m row
100 double unders
10 handstand push ups
25 front squats 95#
20 kettle bell swings 24kg
15 shoulder to overhead 95#
50 double unders.
Without trying too much, I was quick on the row. Cost me bit, but I backed off in the last 100m. Held 1:45/500m for the first 400 then down to 2:00/500m
Much better double unders then 14.1, still not good enough, but better.
The first 7 hspu were not too bad. I decided to scale using 1 abmat instead of my usual 2 and do 10 reps instead of the 20 prescribed. The last 3 were harder.
The front squats were the worst. Shoulders were tight from the handstand push ups and holding the front rack position was rough.
Kettle bell was fine shoulder to overhead was also tiring, but 15 reps wasn't too bad.
The double unders took 4 or 5 attempts to get through them, but I did it.
I could have scale the double unders to half the number (50 and 25 instead of 100 and 50), but I wanted to do them all. Glad I did.
Time was 18 minutes and change.
I don't usually go Wednesdays, since there is no strength component, but during the Open we are doing very little strength on Tuesdays either, and yesterday I needed the rest.
So today it was. I missed a good workout yesterday, but today's was good too.
Yesterday was 30 burpees then 3 rounds of 7 bear complex @95# + 2 rope climbs, then 30 burpees.
Today was 1 round for time:
500m row
100 double unders
10 handstand push ups
25 front squats 95#
20 kettle bell swings 24kg
15 shoulder to overhead 95#
50 double unders.
Without trying too much, I was quick on the row. Cost me bit, but I backed off in the last 100m. Held 1:45/500m for the first 400 then down to 2:00/500m
Much better double unders then 14.1, still not good enough, but better.
The first 7 hspu were not too bad. I decided to scale using 1 abmat instead of my usual 2 and do 10 reps instead of the 20 prescribed. The last 3 were harder.
The front squats were the worst. Shoulders were tight from the handstand push ups and holding the front rack position was rough.
Kettle bell was fine shoulder to overhead was also tiring, but 15 reps wasn't too bad.
The double unders took 4 or 5 attempts to get through them, but I did it.
I could have scale the double unders to half the number (50 and 25 instead of 100 and 50), but I wanted to do them all. Glad I did.
Time was 18 minutes and change.
Tuesday 25 March 2014
Strength log for Tuesday, March 25th
Needed that.
Worked on overhead squat.
Didn't seem promising at first. But like last time, it got better with each rep.
First I warmed up with some back squats up to 115# and a few front squats then I stripped the bar. After some warm up with the empty bar and some drills on the pull down machine, I did 3 sets of 3 at 65# and two sets at 75#. Shoulder is working hard to stay stable. I like this plan to work it at least once a week.
Since I was warmed up I switched to back squats and sets of 5 at 135#, 185# and 3 sets at 205#.
Felt good.
Monday 24 March 2014
Gilbert St. Louis 1965 - 2014
I don't know what to say, but I feel like I need to say something.
Gilbert is likely one of the only people outside my family, I have known my entire life. He is in my earliest memories and has been sporadically ever since.
He was that cool older guy, the one you wanted to be like when you were older. I can't believe he was only 12 when he first moved to Chute-Ã -Blondeau. I would've been 6. He was the kind of cool I could never hope to achieve.
Naturally, we lived in different worlds at that age, but he was part of my big sister's world, so I got a peek every once in a while. It must have been clear that he liked Lisa from the start, because I was shocked to learn they hadn't dated in those days.
I had always understood them to be boyfriend and girlfriend (whatever that meant), and thought they were "getting back together" when they finally started dating years later.
After they got married, I got to actually take part in his world every once in a while. It was always a wonderful time.
Once, one of his buddies was going up in his single prop plane. They invited me and, Gil's son Phil along for the ride. He must have been 3 years old, if that. As the four of us sped down the runway, it was the funniest thing, Gil and I watched Phil during take off, as the ground fell away beneath us, Phil looked back and forth, three or four times, at the ground out the window and the at the floor of the plane trying to make sense of what he was seeing. We laughed so hard.
That's my favourite memory of Gil. It embodies everything about him that I loved. We was an adventurer, an amazing father and he loved to laugh and have fun.
My heart is broken that such a shining light in this world has gone out far too soon.
Goodbye Gil. I'm glad I got to be a small part of your world. I will miss you.
Gilbert is likely one of the only people outside my family, I have known my entire life. He is in my earliest memories and has been sporadically ever since.
He was that cool older guy, the one you wanted to be like when you were older. I can't believe he was only 12 when he first moved to Chute-Ã -Blondeau. I would've been 6. He was the kind of cool I could never hope to achieve.
Naturally, we lived in different worlds at that age, but he was part of my big sister's world, so I got a peek every once in a while. It must have been clear that he liked Lisa from the start, because I was shocked to learn they hadn't dated in those days.
I had always understood them to be boyfriend and girlfriend (whatever that meant), and thought they were "getting back together" when they finally started dating years later.
After they got married, I got to actually take part in his world every once in a while. It was always a wonderful time.
Once, one of his buddies was going up in his single prop plane. They invited me and, Gil's son Phil along for the ride. He must have been 3 years old, if that. As the four of us sped down the runway, it was the funniest thing, Gil and I watched Phil during take off, as the ground fell away beneath us, Phil looked back and forth, three or four times, at the ground out the window and the at the floor of the plane trying to make sense of what he was seeing. We laughed so hard.
That's my favourite memory of Gil. It embodies everything about him that I loved. We was an adventurer, an amazing father and he loved to laugh and have fun.
My heart is broken that such a shining light in this world has gone out far too soon.
Goodbye Gil. I'm glad I got to be a small part of your world. I will miss you.
Crossfit log for Monday, March 24th
14.4
Ugh.
14 minutes of suck.
It was a chipper:
60 calories on the rower
50 toes to bar
40 wall balls
30 cleans 135#
20 muscle ups
Took me just over 3:00 to do the row.
Near the end I was pulling 1 calorie per pull. Pull, 56, pull, 57, pull, 58, pull, 59, pull 59, come on, pull, 59, COME ON! Pull, 60!
Funny, but not funny.
Could not for the life of me string together more than 2 or three toes to bar in the first 10. I was quickly reduced to singles, which are way harder on the core.
Did the wall balls in sets of 5 or 6, but ran out of time.
Score: 142. Really glad that's over.
Ugh.
14 minutes of suck.
It was a chipper:
60 calories on the rower
50 toes to bar
40 wall balls
30 cleans 135#
20 muscle ups
Took me just over 3:00 to do the row.
Near the end I was pulling 1 calorie per pull. Pull, 56, pull, 57, pull, 58, pull, 59, pull 59, come on, pull, 59, COME ON! Pull, 60!
Funny, but not funny.
Could not for the life of me string together more than 2 or three toes to bar in the first 10. I was quickly reduced to singles, which are way harder on the core.
Did the wall balls in sets of 5 or 6, but ran out of time.
Score: 142. Really glad that's over.
Tuesday 18 March 2014
Mobility and strength log for Tuesday, March 18th
Slept in today.
Coming down with something. Went to bed feeling icky, woke at 5 feeling icky, rolled over and went back to sleep, woke at 8:00 feeling somewhat better. Very congested, but better.
Coffee help clear the congestion. Advil helped with the rest. All told I got about 11 hours sleep. Needed it.
Needless to say I missed Crossfit this morning. My back was still tight from 14.3 so also a good thing, I think.
Went to the Y at lunch, orb massage ball, lacrosse ball and rumble roller in hand. Mashed my glutes, erectors, traps, mid/lower back, lats... the works.
Much better now.
Had about 10 minutes left, so I decided to do some weighted pull ups. I hadn't tried for a 1 rep max ever, so I tried. I started with some pull downs on the one of those gym machines, just to warm up (didn't feel like going to get the band).
Then I did 5 or 6 regular unweighted strict pull ups. Got the chain belt and added a 15# dumbbell. I think I did a quick 3 reps. Got a 25# for 2 reps.
35# for one. Wasn't sure I got chin over bar, so I took a short break and did it again to be sure.
45#. Got about eyes level with the bar and that was the end. Good to know.
Coming down with something. Went to bed feeling icky, woke at 5 feeling icky, rolled over and went back to sleep, woke at 8:00 feeling somewhat better. Very congested, but better.
Coffee help clear the congestion. Advil helped with the rest. All told I got about 11 hours sleep. Needed it.
Needless to say I missed Crossfit this morning. My back was still tight from 14.3 so also a good thing, I think.
Went to the Y at lunch, orb massage ball, lacrosse ball and rumble roller in hand. Mashed my glutes, erectors, traps, mid/lower back, lats... the works.
Much better now.
Had about 10 minutes left, so I decided to do some weighted pull ups. I hadn't tried for a 1 rep max ever, so I tried. I started with some pull downs on the one of those gym machines, just to warm up (didn't feel like going to get the band).
Then I did 5 or 6 regular unweighted strict pull ups. Got the chain belt and added a 15# dumbbell. I think I did a quick 3 reps. Got a 25# for 2 reps.
35# for one. Wasn't sure I got chin over bar, so I took a short break and did it again to be sure.
45#. Got about eyes level with the bar and that was the end. Good to know.
Monday 17 March 2014
Strength and endurance log for Monday, March 17th
Maybe a rest day would've been a better idea.
After Crossfit today, I went to physio. My shoulder range is better, lying on my back, internally rotated shoulder raised over head, I can get my left elbow between my nose and my eye with my scapula rested on the table. It should reach my eye, as my right one does. Before I couldn't get it to my nose.
After some dry needling it was perfect. Like last time, but it keeps inching back.
Testing the internal rotation, again left wasn't as good a right, so more dry needling on my anterior deltoid. Much better afterwards.
So my back was sore from 14.3, and my shoulder was sore from multiple pokes, so naturally I went to the Y to workout. ;)
I started with back squats. My back was tight but not sore, and I had no problems hitting depth with an empty bar, 95#, 135# and even 185#, but as I was putting on 225#, the thought occurred to me that this was a great opportunity to hurt myself.
So I made the wise decision to move to push press, since you know, my shoulder was really sore.
It actually worked out well, I build up to 5 touch and go at 135#, after a warm up of 65#, 95# and 115#. I did only 2 sets at 135#, the center knurling was very rough and was biting into my next when I'd receive the bar.
So then I went to run on the treadmill for 10 minutes and called it a day.
Wasn't too bad I guess.
After Crossfit today, I went to physio. My shoulder range is better, lying on my back, internally rotated shoulder raised over head, I can get my left elbow between my nose and my eye with my scapula rested on the table. It should reach my eye, as my right one does. Before I couldn't get it to my nose.
After some dry needling it was perfect. Like last time, but it keeps inching back.
Testing the internal rotation, again left wasn't as good a right, so more dry needling on my anterior deltoid. Much better afterwards.
So my back was sore from 14.3, and my shoulder was sore from multiple pokes, so naturally I went to the Y to workout. ;)
I started with back squats. My back was tight but not sore, and I had no problems hitting depth with an empty bar, 95#, 135# and even 185#, but as I was putting on 225#, the thought occurred to me that this was a great opportunity to hurt myself.
So I made the wise decision to move to push press, since you know, my shoulder was really sore.
It actually worked out well, I build up to 5 touch and go at 135#, after a warm up of 65#, 95# and 115#. I did only 2 sets at 135#, the center knurling was very rough and was biting into my next when I'd receive the bar.
So then I went to run on the treadmill for 10 minutes and called it a day.
Wasn't too bad I guess.
Crossfit log for Monday, March 17th: 14.3 take two.
Okay, so by now you may have noticed a trend, where I say I'm only doing Open workouts once, then Monday rolls along and we find me taking a second crack at it.
This is the last time, I promise.
I blame my pacing strategy and the fact that my back was not in the least bit sore after Friday's attempt. Clearly I didn't go hard enough.
I went Saturday, to watch the other athletes do the workout and got a few good tips.
One: step up, jump off. Faster than step up step down, less taxing than jump up jump down.
Two: don't drop each rep. Always do at least 2 reps, more if you can.
Three: Break up sets, even the early ones, but take very short breaks.
So I gave it one more go. Much better.
I did the first 10 at 135# very quickly, and started the set up, jump down box jumps. I caught up to Kamil, who was going right beside me.
At 185# I did 3 sets of 5, with very short breaks. Kamil got ahead of me here, but I caught him again on the box jumps. He noticed how quickly I was going, so he started doing them too.
Round 3, 20 reps at 225#, I did 2 sets of 5, and really started to fatigue. Took a longer break, then I did 3 more, then 2, and with coach Alex's encouragement, I got another 3, and finished off quickly with 2 more.
Started to slow on the step ups. Did a couple of step downs, but mostly still jumped off. Finish the box jumps at 6:43, changed the weights to 275# and when I looked up the clock said 7:20, 40 seconds remaining.
I got a quick 2 reps, then one more and with 5 seconds left, somehow managed to get a 4th.
94. Way better than 78. This was my goal on Friday. So I'm happy with this.
This is the last time, I promise.
I blame my pacing strategy and the fact that my back was not in the least bit sore after Friday's attempt. Clearly I didn't go hard enough.
I went Saturday, to watch the other athletes do the workout and got a few good tips.
One: step up, jump off. Faster than step up step down, less taxing than jump up jump down.
Two: don't drop each rep. Always do at least 2 reps, more if you can.
Three: Break up sets, even the early ones, but take very short breaks.
So I gave it one more go. Much better.
I did the first 10 at 135# very quickly, and started the set up, jump down box jumps. I caught up to Kamil, who was going right beside me.
At 185# I did 3 sets of 5, with very short breaks. Kamil got ahead of me here, but I caught him again on the box jumps. He noticed how quickly I was going, so he started doing them too.
Round 3, 20 reps at 225#, I did 2 sets of 5, and really started to fatigue. Took a longer break, then I did 3 more, then 2, and with coach Alex's encouragement, I got another 3, and finished off quickly with 2 more.
Started to slow on the step ups. Did a couple of step downs, but mostly still jumped off. Finish the box jumps at 6:43, changed the weights to 275# and when I looked up the clock said 7:20, 40 seconds remaining.
I got a quick 2 reps, then one more and with 5 seconds left, somehow managed to get a 4th.
94. Way better than 78. This was my goal on Friday. So I'm happy with this.
Friday 14 March 2014
Strength log for Friday, March 14
Went to the Y for a quick bench season.
Started with empty bar, 65#,95#, 115#, 135# and 165#.
Did 5 sets of 5 reps at 175#
Felt really good. Very solid.
Crossfit log for Friday, March 14
14.3 was released last night. One again I opted to not watch and go in blind.
The only problem is I was not nervous enough to actually wake up. Thankfully Dexter had a bad dream at 5:20, just enough time to get out the door!
So the workout was a dead lift ladder ::) mixed with box jumps.
Round 1, 10 dead lifts@135# + 15 box jumps
Round 2, 15 dead lifts@185# +15 box jumps
Round 3 20 dead lifts@225# +15 box jumps
Round 4 25 dead lifts@275# +15 box jumps
Round 5 30 dead lifts@315# + 15 box jumps
There were bigger numbers beyond round 5 but really...I didn't even make it past round 3.
I decided to take my time. The guys in the first wave often made it to round four quickly but were unable to lift the new weight. I figured I could lift 275# a few times but I would need to get there without being fried.
I broke the first round, 5 and 5, and round 2 I did 5, 5 then singles, doing each rep for the last 5.
Round 3 was 20 singles. Sadly my box jumps were too slow and I ran out of time and didn't make it the 275#. That and the fact that we had yo change our own weights.
I was worried about hurting my back, but wasn't an issue.
Done.
Thursday 13 March 2014
Strength and mobility log for Thursday, March 13th
I don't think I've ever been so wiped after so few reps.
I decided to work on my overhead squat. Shoulders felt relatively rested. I did no Crossfit yesterday or this morning. My strength work yesterday was pull ups, so shoulder a bit, but mostly lats.
I wasn't planning on going heavy, just work on shoulder stabilization and breaking parallel.
Wow. I mean, I've made some progress, even in the last week, but it is really hard. My shoulders must be really weak.
My mid back was working really hard too. My feet would splay much more than my other squats.
For now I'm happy just being able to do them.
That being said, the more I did, the better it got, but also the more fatigued my shoulders were.
I did 17 reps total. Mostly in groups of 2 or 3.
I got to 4 reps twice. Once at 75# and then again after I dropped to 65#.
Stabilizing weak shoulders is exhausting.
I think this is my new task. Once a week I'll work on OHS. Maybe it'll help me land that power snatch achievement!
I decided to work on my overhead squat. Shoulders felt relatively rested. I did no Crossfit yesterday or this morning. My strength work yesterday was pull ups, so shoulder a bit, but mostly lats.
I wasn't planning on going heavy, just work on shoulder stabilization and breaking parallel.
Wow. I mean, I've made some progress, even in the last week, but it is really hard. My shoulders must be really weak.
My mid back was working really hard too. My feet would splay much more than my other squats.
For now I'm happy just being able to do them.
That being said, the more I did, the better it got, but also the more fatigued my shoulders were.
I did 17 reps total. Mostly in groups of 2 or 3.
I got to 4 reps twice. Once at 75# and then again after I dropped to 65#.
Stabilizing weak shoulders is exhausting.
I think this is my new task. Once a week I'll work on OHS. Maybe it'll help me land that power snatch achievement!
Wednesday 12 March 2014
Strength log for Wednesday, March 12th
Quick workout.
Started with a 500m row.
Then, using my 3/4" band, I worked on strict chest to bar pull ups. Chest didn't actually touch the bar, but I brought myself up to where the bar was between my collar bone and my sternum.
3 sets of 6.
Then I did 3 sets of 5 regular strict pull ups, no band. Lats were fatigued.
Did some spinal mobility work, then hit the steam room.
Started with a 500m row.
Then, using my 3/4" band, I worked on strict chest to bar pull ups. Chest didn't actually touch the bar, but I brought myself up to where the bar was between my collar bone and my sternum.
3 sets of 6.
Then I did 3 sets of 5 regular strict pull ups, no band. Lats were fatigued.
Did some spinal mobility work, then hit the steam room.
Tuesday 11 March 2014
Strength and mobility log for Tuesday, March 11th
Hadn't done any real strength work since Friday.
Headed to the Y with back squats on my mind.
Planned to do 3 sets of 3 at 245#.
Warmed up with 5 reps of 45#, 95#, 135# and 185#, then 3 reps at 225# and started work at 245# for 3 reps.
Did my 3 sets and was feeling good, so I did a fourth set of 3.
Felt really good.
Then I did my physio homework. Teres major stretch and activation and my tripod hip stretch. I even managed to get the forward bend going. Progress.
Headed to the Y with back squats on my mind.
Planned to do 3 sets of 3 at 245#.
Warmed up with 5 reps of 45#, 95#, 135# and 185#, then 3 reps at 225# and started work at 245# for 3 reps.
Did my 3 sets and was feeling good, so I did a fourth set of 3.
Felt really good.
Then I did my physio homework. Teres major stretch and activation and my tripod hip stretch. I even managed to get the forward bend going. Progress.
Crossfit log for Tuesday, March 11th
Today we revisited 12.3
No strength work, just 18 minutes to complete as many reps as possible of
-15 box jumps 24" box
-12 push press 95#
-9 toes 2 bar.
Rx was 115#, I probably could have done that, but my shoulders are still tired from yesterday.
First round I took my sweet time, but went unbroken for every station. Round 2, the box jumps were easy, push press I stopped at 10 but didn't drop, rested in the front rack position. Toes to bar fell apart a bit string only 2 at a time. Rounds 3, 4 and 5 were similar, I'd dropped the bar at 8 reps, and managed to get 5 t2b in a row before it fell apart again.
All told I managed 5 rounds and 15 box jumps with 4 seconds to spare.
Not too shaby.
No strength work, just 18 minutes to complete as many reps as possible of
-15 box jumps 24" box
-12 push press 95#
-9 toes 2 bar.
Rx was 115#, I probably could have done that, but my shoulders are still tired from yesterday.
First round I took my sweet time, but went unbroken for every station. Round 2, the box jumps were easy, push press I stopped at 10 but didn't drop, rested in the front rack position. Toes to bar fell apart a bit string only 2 at a time. Rounds 3, 4 and 5 were similar, I'd dropped the bar at 8 reps, and managed to get 5 t2b in a row before it fell apart again.
All told I managed 5 rounds and 15 box jumps with 4 seconds to spare.
Not too shaby.
Monday 10 March 2014
Mobility and endurance log for Monday, March 10th
I ran.
15 whole minutes. Aside from a 9km run with my buddy Mark on January 26th, I don't think I've run more than a mile since early last summer.
I'm going to add running to my schedule, but apparently I have to build up some kind of base.
Average pace was only 5:40ish /km
Then I did my physio homework. Making progress on it. Looking forward to my next visit.
15 whole minutes. Aside from a 9km run with my buddy Mark on January 26th, I don't think I've run more than a mile since early last summer.
I'm going to add running to my schedule, but apparently I have to build up some kind of base.
Average pace was only 5:40ish /km
Then I did my physio homework. Making progress on it. Looking forward to my next visit.
Crossfit log for Monday, March 10th: 14.2 take two
Seven is better than one!
I know, I know, I said no more re-dos, one and done. Yeah. I know.
But my score was 1! It wasn't even a workout. I could do no worse. I felt that if I focused on stabilizing my shoulders I just might managed 10 reps and get myself to that pull up bar and give 14.2 a solid effort.
Since I knew I wasn't going to get very far, I took some creatine before leaving for the gym, with my ubiquinol and testAlpha supplements. Whether it helped or not, the world may never know.
Well I did much better. On Friday I took somewhere around 13 attempts for only 1 successful rep, whereas today, I took maybe 10 tries and got 7.
Still didn't make it to the pull ups. The first 5 reps took me half of the the 3:00 for round one!
Considering on Friday, 95# was my 1 rep max overhead squat, I'm pretty happy with my result.
This time, unless you got to round 2 you had to do the alternate WOD as well. I didn't mind. I needed to get some real work done.
-100 double unders
-5 rounds of:
-- 15 wall balls 20# med ball
-- 2 ring dips
-100 double unders.
Rx was 2 muscle ups, so that was a non-starter. You could also scale the double unders to 50, or 200 singles.
As I fumbled through the first set of double under, I got to 49 in like 6 or 7 tries, and was ready to quit at 50, but I ended up getting a string of 29, so I kept fumbling to 100.
The wall balls started to get rough on round 5. Shoulders were fried on the ring dips, thankfully there were only 2 reps per round.
Second round of double unders I stopped at 50. It just wasn't funny.
Feeling pretty good.
I know, I know, I said no more re-dos, one and done. Yeah. I know.
But my score was 1! It wasn't even a workout. I could do no worse. I felt that if I focused on stabilizing my shoulders I just might managed 10 reps and get myself to that pull up bar and give 14.2 a solid effort.
Since I knew I wasn't going to get very far, I took some creatine before leaving for the gym, with my ubiquinol and testAlpha supplements. Whether it helped or not, the world may never know.
Well I did much better. On Friday I took somewhere around 13 attempts for only 1 successful rep, whereas today, I took maybe 10 tries and got 7.
Still didn't make it to the pull ups. The first 5 reps took me half of the the 3:00 for round one!
Considering on Friday, 95# was my 1 rep max overhead squat, I'm pretty happy with my result.
This time, unless you got to round 2 you had to do the alternate WOD as well. I didn't mind. I needed to get some real work done.
-100 double unders
-5 rounds of:
-- 15 wall balls 20# med ball
-- 2 ring dips
-100 double unders.
Rx was 2 muscle ups, so that was a non-starter. You could also scale the double unders to 50, or 200 singles.
As I fumbled through the first set of double under, I got to 49 in like 6 or 7 tries, and was ready to quit at 50, but I ended up getting a string of 29, so I kept fumbling to 100.
The wall balls started to get rough on round 5. Shoulders were fried on the ring dips, thankfully there were only 2 reps per round.
Second round of double unders I stopped at 50. It just wasn't funny.
Feeling pretty good.
Friday 7 March 2014
Strength log for Friday, March 7th: Achievement Five unlocked
After my poor performance in 14.2 this morning, I needed a win. It was gamble, my last 3 attempts to hit my strict press PR failed miserably.
I had done a couple of weeks of sets of 5 reps or 3 reps, or even singles at 90%, 95% an 100% of max respectively, but my shoulders took a beating this week.
So it was iffy going in, but I committed to giving it a go.
Worked up with empty bar and 65# for 5 reps, then 95# for 3. 115# for one rep seemed heavy, I started to worry. 125# went up, but not as easily as I had hoped. I took a good long break between 125# and 130#.
I unracked it, carefully positioned my hands, making sure I had a good firm grip of the bar, the weight right in the crease of my thumb, elbows down, leaving just enough shelf to hold the bar.
Then I pushed. Right away it went higher than ever before, but it stopped dead just over my head. Thanks to the mirror at the Y, I could see just how high it was and I thought, NO WAY ARE YOU STOPPING THERE!
My face looked like was about to have an aneurysm, slowly, one side started to go, then the other and with everything I had I locked it out.
Ta DA! I held it over head of a long time, just to confirm to myself that I had it locked and stable over head, since the way up was so ugly.
This one was a long time in coming, after at string of achievements around the new year. I suspect the last one may be even longer.
Still making progress. I needed that.
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 Strict Press PR. Goal attained!
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 / 130lbs Mar 7, 2014 (up from 125lbs) !!!!!!
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
I had done a couple of weeks of sets of 5 reps or 3 reps, or even singles at 90%, 95% an 100% of max respectively, but my shoulders took a beating this week.
So it was iffy going in, but I committed to giving it a go.
Worked up with empty bar and 65# for 5 reps, then 95# for 3. 115# for one rep seemed heavy, I started to worry. 125# went up, but not as easily as I had hoped. I took a good long break between 125# and 130#.
I unracked it, carefully positioned my hands, making sure I had a good firm grip of the bar, the weight right in the crease of my thumb, elbows down, leaving just enough shelf to hold the bar.
Then I pushed. Right away it went higher than ever before, but it stopped dead just over my head. Thanks to the mirror at the Y, I could see just how high it was and I thought, NO WAY ARE YOU STOPPING THERE!
My face looked like was about to have an aneurysm, slowly, one side started to go, then the other and with everything I had I locked it out.
Ta DA! I held it over head of a long time, just to confirm to myself that I had it locked and stable over head, since the way up was so ugly.
This one was a long time in coming, after at string of achievements around the new year. I suspect the last one may be even longer.
Still making progress. I needed that.
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 Strict Press PR. Goal attained!
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 / 130lbs Mar 7, 2014 (up from 125lbs) !!!!!!
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
Crossfit log for Friday, March 7th: Crossfit Open 14.2
The 2014 Crossfit open week 2. I intentionally avoided the announcement. Which turned out to be easy, I fell asleep before it even aired at 8pm!
I didn't even look it up before leaving the house.
I did all of my nutrition except creatine again, I meant to take some last night but forgot. Oh well. I'm likely saturated anyway.
It wasn't until I was putting on my shoes that I found out what it was.
It was modelled after last year's super Fran, but a bit different.
2 rounds in 3 minutes of
10 overhead squats
10 chest to bar pull ups.
If you complete 2 rounds before the time is up, you buy yourself another 3 minutes. Unlike last year's 13.5, you can't start the next round right away, you rest until the 3 minutes are up then start the next 3 minute segment. Each segment you increase the rep count by 2. So the first 3:00 is 2 rounds of 10 reps, the next 3:00 is 2 rounds of 12 reps, the 2 rounds of 14 reps, and so on.
This last paragraph was for informational purpose only, as I didn't not make it past the first 3 minutes.
In fact, I didn't even make it to the chest to bar pull ups. If you have read much of my blog you will know that my whole year of mobility was to address my inability to do over head squats.
At least I had my new lifting shoes from Risto, which gave me 1" heel. So I grabbed Mitch's warm up bar (75#) just to try one. No go. I couldn't break parallel with my hips. Now I'm thinking this will be a joke.
So I grab a women's bar (35#) and try a couple and after a few reps I was able to get low enough. Okay, my physio said that even he take many warm up reps before he can get full range of motion.
So I add a bit of weight and even at 75# I was able to get multiple good reps. I confirmed that I could use the women's bar (the grip is narrower, and I'd been a having some success, so I wanted to keep going with what worked) and put on 25# plates for 85#. Again, 2 or 3 reps out of 5 or 6 attempts.
So I added 5# plates and went off to judge Natasha's performance. Sadly, despite getting a chest to bar recently, having done so many this week, she was sore and just couldn't get one. She breezed through her overhead squats and spent 2 and a half minutes trying to get a pull up. Frustrating.
But not as frustrating as my turn. All the practice I did left my shoulder's fatigued, first two attempts weren't low enough. Third try and I finally got a good solid overhead squat at 95#. Every subsequent attempt was either too shallow, of if I got deep enough, I lost the bar, unable to stabilize the shoulder.
Total score for 14.2: 1.
Oh well, it was a PR. ;)
Afterwards, I grapped the 5lbs practice bar which is shorter, and I can press my hands against the collars. Way easier to stabilize the shoulders and I did a bunch without issue. I guess I need to work on shoulder stability.
Progress.
I didn't even look it up before leaving the house.
I did all of my nutrition except creatine again, I meant to take some last night but forgot. Oh well. I'm likely saturated anyway.
It wasn't until I was putting on my shoes that I found out what it was.
It was modelled after last year's super Fran, but a bit different.
2 rounds in 3 minutes of
10 overhead squats
10 chest to bar pull ups.
If you complete 2 rounds before the time is up, you buy yourself another 3 minutes. Unlike last year's 13.5, you can't start the next round right away, you rest until the 3 minutes are up then start the next 3 minute segment. Each segment you increase the rep count by 2. So the first 3:00 is 2 rounds of 10 reps, the next 3:00 is 2 rounds of 12 reps, the 2 rounds of 14 reps, and so on.
This last paragraph was for informational purpose only, as I didn't not make it past the first 3 minutes.
In fact, I didn't even make it to the chest to bar pull ups. If you have read much of my blog you will know that my whole year of mobility was to address my inability to do over head squats.
At least I had my new lifting shoes from Risto, which gave me 1" heel. So I grabbed Mitch's warm up bar (75#) just to try one. No go. I couldn't break parallel with my hips. Now I'm thinking this will be a joke.
So I grab a women's bar (35#) and try a couple and after a few reps I was able to get low enough. Okay, my physio said that even he take many warm up reps before he can get full range of motion.
So I add a bit of weight and even at 75# I was able to get multiple good reps. I confirmed that I could use the women's bar (the grip is narrower, and I'd been a having some success, so I wanted to keep going with what worked) and put on 25# plates for 85#. Again, 2 or 3 reps out of 5 or 6 attempts.
So I added 5# plates and went off to judge Natasha's performance. Sadly, despite getting a chest to bar recently, having done so many this week, she was sore and just couldn't get one. She breezed through her overhead squats and spent 2 and a half minutes trying to get a pull up. Frustrating.
But not as frustrating as my turn. All the practice I did left my shoulder's fatigued, first two attempts weren't low enough. Third try and I finally got a good solid overhead squat at 95#. Every subsequent attempt was either too shallow, of if I got deep enough, I lost the bar, unable to stabilize the shoulder.
Total score for 14.2: 1.
Oh well, it was a PR. ;)
Afterwards, I grapped the 5lbs practice bar which is shorter, and I can press my hands against the collars. Way easier to stabilize the shoulders and I did a bunch without issue. I guess I need to work on shoulder stability.
Progress.
Crossfit log for Thursday, March 6th
I totally forgot to log this workout yesterday.
Now I have to rack my brain to remember, I usually only have an 8 hour memory window to log my workouts. ;)
Strength work was 3 sets of 3 medium weight front squats. Did 155#.
WOD was 8 minutes AMRAP
15 wall balls 20#
15 power cleans 115#
15 push press 115#
15 chest to bar pull ups.
Wasn't sure if I wanted to do Rx. Rob was doing 95#, so I considered doing that too, but coach Alex was like: you're doing at least 105# right?
For the sake of 5lbs, I decided if I was going to be dead last it would be at Rx.
Wall balls were fine, cleans went okay, sets of 5, same with push press, but 115# was heavy. Chest to bar were rough. I can't string them together like I can the kipping pull ups, so each rep is kip/down/kip/up. Twice the amount of time hanging for the same number of reps. Frustrating.
Made 1 full round and 15 wall balls. Dead last, but not by too much.
Cashout was EMOM for 6 minutes of 10 burpees. First 4 rounds went really well. Round 5 I took easy, and round 6 I had to fight to finish within the minute.
Sucked.
Now I have to rack my brain to remember, I usually only have an 8 hour memory window to log my workouts. ;)
Strength work was 3 sets of 3 medium weight front squats. Did 155#.
WOD was 8 minutes AMRAP
15 wall balls 20#
15 power cleans 115#
15 push press 115#
15 chest to bar pull ups.
Wasn't sure if I wanted to do Rx. Rob was doing 95#, so I considered doing that too, but coach Alex was like: you're doing at least 105# right?
For the sake of 5lbs, I decided if I was going to be dead last it would be at Rx.
Wall balls were fine, cleans went okay, sets of 5, same with push press, but 115# was heavy. Chest to bar were rough. I can't string them together like I can the kipping pull ups, so each rep is kip/down/kip/up. Twice the amount of time hanging for the same number of reps. Frustrating.
Made 1 full round and 15 wall balls. Dead last, but not by too much.
Cashout was EMOM for 6 minutes of 10 burpees. First 4 rounds went really well. Round 5 I took easy, and round 6 I had to fight to finish within the minute.
Sucked.
Tuesday 4 March 2014
Crossfit log for Tuesday, March 4th
Meh. Feeling a bit low after yesterday's fiasco.
10 minutes of positive self talk to get out of bed at 5:00am
Strength work was 1 clean + 3 power jerks vs. unbroken chest to bar pull ups.
Maxed out at 125# for the jerks, and 4/5 pull ups. I could hang on the bar longer but my hands felt raw.
WOD was a 12 minute AMRAP
- 75 wall balls
- 50 burpees
- 25 dead lifts @ 155#
Wall balls took just over 5 minutes. Burpees likely longer, only had 1 minute left for dead lifts.
Score was 138. Meh.
Our scores for the Open week one (14.1) are finally up.
Of the 4,390 registered male competitors in Canada east, I'm in a 15 way tie for 3205th place. (top 73%)
Of the 111,060 registered male competitors worldwide, 79,108, (top 71%)
Of the 391 Masters 40-44 in Canada East, I'm in a 3 way tie for 241st (top 61%)
Of the 10954 Masters 40-44 worldwide, I'm 6494 (top 59%)
Yikes, compared to my running where I'm usually in the top 20-25%, this hurts.
Canada East is more competitive than the worldwide average.
10 minutes of positive self talk to get out of bed at 5:00am
Strength work was 1 clean + 3 power jerks vs. unbroken chest to bar pull ups.
Maxed out at 125# for the jerks, and 4/5 pull ups. I could hang on the bar longer but my hands felt raw.
WOD was a 12 minute AMRAP
- 75 wall balls
- 50 burpees
- 25 dead lifts @ 155#
Wall balls took just over 5 minutes. Burpees likely longer, only had 1 minute left for dead lifts.
Score was 138. Meh.
Our scores for the Open week one (14.1) are finally up.
Of the 4,390 registered male competitors in Canada east, I'm in a 15 way tie for 3205th place. (top 73%)
Of the 111,060 registered male competitors worldwide, 79,108, (top 71%)
Of the 391 Masters 40-44 in Canada East, I'm in a 3 way tie for 241st (top 61%)
Of the 10954 Masters 40-44 worldwide, I'm 6494 (top 59%)
Yikes, compared to my running where I'm usually in the top 20-25%, this hurts.
Canada East is more competitive than the worldwide average.
Monday 3 March 2014
Strength log for Monday, March 3rd
Hard to recover mentally from this morning. Feeling rather defeated.
The alternate workout had back squats and cleans for strength, so I did that at lunch.
I tried a couple of double unders with my fixed up rope, but 5 or 6 unbroken was all I could muster. After seeing my legs in the mirror, all bruised up, looking like I'd been in a skiing accident or something, it may be pain reflex holding me back!
So I did 5 sets of 5 back squats @ 205#, the I worked up to heavy clean at 100% of my max: 185#. Nice to know I can still do that.
The alternate workout had back squats and cleans for strength, so I did that at lunch.
I tried a couple of double unders with my fixed up rope, but 5 or 6 unbroken was all I could muster. After seeing my legs in the mirror, all bruised up, looking like I'd been in a skiing accident or something, it may be pain reflex holding me back!
So I did 5 sets of 5 back squats @ 205#, the I worked up to heavy clean at 100% of my max: 185#. Nice to know I can still do that.
Crossfit log for Monday, March 3rd
That was the worst, most humiliating workout of my life.
I had it all planned out. 14.1 take two.
I got a new rope. I practiced my double unders with the new rope all weekend. I have the welts to prove it.
I brought my own bumper plates, since we can't drop the 10s or 15s, I brought my York 10s from home, so I could feel free to drop them as much as I wanted.
Made sure I had my compression shorts on, so the snatches wouldn't rub my upper legs raw.
Followed my nutrition plan to a T, taking my creatine the night before so I wouldn't get that parched mouth during the workout. Caffeine, carbs, ubiquinol, the whole 9 yards.
Everything was ready.
All for nothing.
I couldn't string together 3 double unders to save my life. 4, 5, 6 attempts before I could get a rhythm going. Once I got like 10, so yay, found my rhythm. Nope, couldn't get started after that.
Kamil was starting round two and I was still trying to finish double unders for round 1.
Round two, after 5 attempts to get to 8 reps, I threw my rope away in disgust.
At this point I laughed at myself. Went to get my rope and decided to just forget my score, take my time and just finish the workout.
Next attempt my rope handle comes apart.
Workout over.
I went to cheer on Kamil, who bested his previous effort by 11 reps. Although, it's hard to believe an extra 11 was worth the effort that went into it, but that's up to him.
Going back to my Open Rule #1. One and done. No more repeats. Ever.
I had it all planned out. 14.1 take two.
I got a new rope. I practiced my double unders with the new rope all weekend. I have the welts to prove it.
I brought my own bumper plates, since we can't drop the 10s or 15s, I brought my York 10s from home, so I could feel free to drop them as much as I wanted.
Made sure I had my compression shorts on, so the snatches wouldn't rub my upper legs raw.
Followed my nutrition plan to a T, taking my creatine the night before so I wouldn't get that parched mouth during the workout. Caffeine, carbs, ubiquinol, the whole 9 yards.
Everything was ready.
All for nothing.
I couldn't string together 3 double unders to save my life. 4, 5, 6 attempts before I could get a rhythm going. Once I got like 10, so yay, found my rhythm. Nope, couldn't get started after that.
Kamil was starting round two and I was still trying to finish double unders for round 1.
Round two, after 5 attempts to get to 8 reps, I threw my rope away in disgust.
At this point I laughed at myself. Went to get my rope and decided to just forget my score, take my time and just finish the workout.
Next attempt my rope handle comes apart.
Workout over.
I went to cheer on Kamil, who bested his previous effort by 11 reps. Although, it's hard to believe an extra 11 was worth the effort that went into it, but that's up to him.
Going back to my Open Rule #1. One and done. No more repeats. Ever.
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