Well I had to completely undo all the work my massage therapist put in yesterday on my traps, erectors, teres, deltoids and lats, so I did heavy push press vs weighted pull ups.
3 sets of 3, 25# plate for the pull ups, 155# for the push press.
Good workout.
Wednesday 30 April 2014
Crossfit log for Wednesday, April 30th
Felt relatively rested last night so decided to go to Crossfit this morning.
Glad I did.
We worked snatch, from the floor and from the hang. Was much better getting low split position than last time.
Workout was 4 sets of 1 snatch + 1 hang snatch at 85% of max. 111# for me, so I was planning 115#, but as I worked up, at 95# I was having a hard time putting it all together, so I stayed there.
Either my pull was too far from the body but I'd get low, or I pull nice and close, but wasn't getting low enough, so I just worked at that weight and tried to get the piece to work together.
After that was Front pause squats 4 sets of 3, pausing 3 seconds in the bottom position, no bounce. Decided to do 185#, but after two sets decided to go up to 195#. Challenging.
WOD was a straightforward affair.
7 minute AMRAP
- EMOM 5 toes to bar
- wall balls 20# med ball
score is total # of wall balls.
First minute was gold: 19 reps. Did the t2b really quickly. Subsequent minutes weren't so good. 10, 10, 3, 8, 10, 10. That fourth minutes, I took so long for the t2b that I had hardly any time for wallballs, which helped for the last rounds as I was a bit rested.
Score was 70.
Glad I did.
We worked snatch, from the floor and from the hang. Was much better getting low split position than last time.
Workout was 4 sets of 1 snatch + 1 hang snatch at 85% of max. 111# for me, so I was planning 115#, but as I worked up, at 95# I was having a hard time putting it all together, so I stayed there.
Either my pull was too far from the body but I'd get low, or I pull nice and close, but wasn't getting low enough, so I just worked at that weight and tried to get the piece to work together.
After that was Front pause squats 4 sets of 3, pausing 3 seconds in the bottom position, no bounce. Decided to do 185#, but after two sets decided to go up to 195#. Challenging.
WOD was a straightforward affair.
7 minute AMRAP
- EMOM 5 toes to bar
- wall balls 20# med ball
score is total # of wall balls.
First minute was gold: 19 reps. Did the t2b really quickly. Subsequent minutes weren't so good. 10, 10, 3, 8, 10, 10. That fourth minutes, I took so long for the t2b that I had hardly any time for wallballs, which helped for the last rounds as I was a bit rested.
Score was 70.
Tuesday 29 April 2014
Crossfit log for Tuesday, April 29th
Another WOD first day today.
Once again I ran laps as soon as I arrived, but only made half a mile before the coach arrived. I might have continued if it hadn't been so windy.
WOD was for time:
- 1000m row
- 50 air squats (instead of 25 pistols)
- 15 hang cleans 155# (Rx was 185#)
Row went okay, around 4 minutes. Air squats were kinda slow after the row. Cleans from the hang were rough. All singles. Batches of 5 between breaks. You had to power clean it, after all that leg work before, squat clean wasn't a viable option.
185# is my one rep max, so I had to scale. Total time: 13:53
Strength work was strict ring dips vs snatch grip dead lift at 100% of max snatch. 8 dips vs 5 dead lifts for 4 sets. Rest between sets.
For once I was glad my snatch sucks. Although my max is 130#, I used 135# because the pull isn't my weak link. I probably should've gone even higher but I was a bit trashed from the WOD.
Ring dips got progressively harder as I fatigued. Did 8, 8, 5+3, 4+2+1+1
Yeah, last round sucked.
Once again I ran laps as soon as I arrived, but only made half a mile before the coach arrived. I might have continued if it hadn't been so windy.
WOD was for time:
- 1000m row
- 50 air squats (instead of 25 pistols)
- 15 hang cleans 155# (Rx was 185#)
Row went okay, around 4 minutes. Air squats were kinda slow after the row. Cleans from the hang were rough. All singles. Batches of 5 between breaks. You had to power clean it, after all that leg work before, squat clean wasn't a viable option.
185# is my one rep max, so I had to scale. Total time: 13:53
Strength work was strict ring dips vs snatch grip dead lift at 100% of max snatch. 8 dips vs 5 dead lifts for 4 sets. Rest between sets.
For once I was glad my snatch sucks. Although my max is 130#, I used 135# because the pull isn't my weak link. I probably should've gone even higher but I was a bit trashed from the WOD.
Ring dips got progressively harder as I fatigued. Did 8, 8, 5+3, 4+2+1+1
Yeah, last round sucked.
Monday 28 April 2014
Strength and mobility log for Monday, April 28th
Went to the Y for some strict press and shoulder mobility work.
Plan was 5 sets of 3 at 105#, since 5 sets of 5 at that weight didn't happen last time.
After warming up, I did 3 sets at 105# and it was going well, so I bumped it to 110# for a set. That went up nicely, so I did 115# for the last one, harder but manageable.
I tried to my handstand hold, with knees on a box, but I just couldn't get my hips stacked over my shoulders. So I got a foam roller and mashed my lats, armpits and shoulders then tried again. Much better.
I have a massage booked for tomorrow, that should help.
Plan was 5 sets of 3 at 105#, since 5 sets of 5 at that weight didn't happen last time.
After warming up, I did 3 sets at 105# and it was going well, so I bumped it to 110# for a set. That went up nicely, so I did 115# for the last one, harder but manageable.
I tried to my handstand hold, with knees on a box, but I just couldn't get my hips stacked over my shoulders. So I got a foam roller and mashed my lats, armpits and shoulders then tried again. Much better.
I have a massage booked for tomorrow, that should help.
Three years of Crossfit, by the numbers.
3 years since I started my Crossfit "experiment".
553 workouts logged.
58 named WODs completed.
18 "Open" workouts completed.
71 personal records logged.
1 physiotherapist crossfitter named Rob Crispo who changed my body and my outlook.
10 coaches who have instructed, inspired and pushed me to my limits and beyond. Kenny from the Ottawa Downtown YMCA, David Kalec, Reza Mashkoori and Robin from L'Usine Crossfit in Gatineau, Francois Leclerc, Isabelle Leclerc, Adam Davidson, Tim Hemmerick, Alex Howard and Danielle Robitaille from Physics Crossfit in Orleans.
1,000,000: the number of bucks I feel like.
2014 is the year of strength development. I feel like my mobility issues, while they still need work, are no longer limiting my ability to progress. Last December I started adding powerlifting, strength development work at the Y instead of mobility and have already noticed some strong gains.
I am stronger than I have ever been in my life and the road ahead is unhindered.
Look forward to seeing what this year brings. I'm ready for anything.
553 workouts logged.
58 named WODs completed.
18 "Open" workouts completed.
71 personal records logged.
1 physiotherapist crossfitter named Rob Crispo who changed my body and my outlook.
10 coaches who have instructed, inspired and pushed me to my limits and beyond. Kenny from the Ottawa Downtown YMCA, David Kalec, Reza Mashkoori and Robin from L'Usine Crossfit in Gatineau, Francois Leclerc, Isabelle Leclerc, Adam Davidson, Tim Hemmerick, Alex Howard and Danielle Robitaille from Physics Crossfit in Orleans.
1,000,000: the number of bucks I feel like.
2014 is the year of strength development. I feel like my mobility issues, while they still need work, are no longer limiting my ability to progress. Last December I started adding powerlifting, strength development work at the Y instead of mobility and have already noticed some strong gains.
I am stronger than I have ever been in my life and the road ahead is unhindered.
Look forward to seeing what this year brings. I'm ready for anything.
Crossfit log for Monday, April 28th
Leg intensive day at Crossfit.
When I arrived, everyone was still in their cars. Coach hadn't arrived yet, so I got out, put my stuff on the trunk of the car and took off to run laps of the building. I've felt sluggish in the mornings lately so I figured, the weather being nice enough, a good warm up would help. 10 laps is a mile. I made it to 8 laps before I saw the lights come on in the gym.
I also loaded up on creatine last night, and again this morning. Which may have helped my lifting, but left my mouth parched during the run and the WOD.
The workout started with 5 sets of 2 heavy squats.
Worked up to 185#, then decided to go for 205#, 95% of my current max. I figured I could either go back down, or at the very least, after 4 sets I could count my set at 185# as a working set.
Wasn't necessary, infact I for my last set I upped it to 215#, my current PR, for 2 reps without a problem. I think I'll be testing my new max next week.
That was all well and good, but the 135# squat cleans in the WOD were gonna suck!
WOD was a 10minute AMRAP of
- 6 squat cleans @ 135#
- 12 pull ups
- 24 double unders.
Made 3 rounds, at the buzzer. Really had to hurry the last of the double unders.
Cleans sucked. Pull ups went really well. Double unders were sometimes a breeze, sometimes a struggle.
Finished off with 4 sets of 8 behind the neck snatch grip strict press. Did 65#. It was enough.
When I arrived, everyone was still in their cars. Coach hadn't arrived yet, so I got out, put my stuff on the trunk of the car and took off to run laps of the building. I've felt sluggish in the mornings lately so I figured, the weather being nice enough, a good warm up would help. 10 laps is a mile. I made it to 8 laps before I saw the lights come on in the gym.
I also loaded up on creatine last night, and again this morning. Which may have helped my lifting, but left my mouth parched during the run and the WOD.
The workout started with 5 sets of 2 heavy squats.
Worked up to 185#, then decided to go for 205#, 95% of my current max. I figured I could either go back down, or at the very least, after 4 sets I could count my set at 185# as a working set.
Wasn't necessary, infact I for my last set I upped it to 215#, my current PR, for 2 reps without a problem. I think I'll be testing my new max next week.
That was all well and good, but the 135# squat cleans in the WOD were gonna suck!
WOD was a 10minute AMRAP of
- 6 squat cleans @ 135#
- 12 pull ups
- 24 double unders.
Made 3 rounds, at the buzzer. Really had to hurry the last of the double unders.
Cleans sucked. Pull ups went really well. Double unders were sometimes a breeze, sometimes a struggle.
Finished off with 4 sets of 8 behind the neck snatch grip strict press. Did 65#. It was enough.
Friday 25 April 2014
Crossfit log for Friday, April 25th
Started feeling unwell after Wednesday's workout, so I took yesterday completely off.
Stomach was in a knot, but unlike every other member of my family, I didn't toss my cookies at all.
Feeling much better today.
Good workout. Coach slept through his alarm today, but there was no way I was missing another workout, so I waited for the 6:30 class (after getting the okay from Kiza that she wasn't having a disastrous morning).
Glad I did.
Strength was pause squats. 3 sets of 5 pausing a full three seconds at the bottom, no bounce.
Did 185#, 185#, 195#. I wish I had started at 195# and gone up to 205#, because 195# felt the same as 185#, the first ones were easy the last ones really hard. Which is the point of strength development.
The WOD was something new.
5 rounds for time of :
- 500m row
- 15 bench press Rx 135# (did 125# first round, 115# 4 subsequent rounds).
What a full body workout. I feel it from head to toe.
The first row I went out like a bat out of hell, finished in 1:40. Did the bench unbroken, but the last reps were rough and I new I wouldn't be able to sustain that for 4 more rounds.
2nd row was much more conservative, 2:05 or something, did 11 and 4 on the bench.
All the subsequent rows were similar to this
3 round did 8, 4 and 3 on the bench. 4th was 7, 5 and 2 and finally 5, 5 and 5.
Took 23:21 gassed at the end.
Stomach was in a knot, but unlike every other member of my family, I didn't toss my cookies at all.
Feeling much better today.
Good workout. Coach slept through his alarm today, but there was no way I was missing another workout, so I waited for the 6:30 class (after getting the okay from Kiza that she wasn't having a disastrous morning).
Glad I did.
Strength was pause squats. 3 sets of 5 pausing a full three seconds at the bottom, no bounce.
Did 185#, 185#, 195#. I wish I had started at 195# and gone up to 205#, because 195# felt the same as 185#, the first ones were easy the last ones really hard. Which is the point of strength development.
The WOD was something new.
5 rounds for time of :
- 500m row
- 15 bench press Rx 135# (did 125# first round, 115# 4 subsequent rounds).
What a full body workout. I feel it from head to toe.
The first row I went out like a bat out of hell, finished in 1:40. Did the bench unbroken, but the last reps were rough and I new I wouldn't be able to sustain that for 4 more rounds.
2nd row was much more conservative, 2:05 or something, did 11 and 4 on the bench.
All the subsequent rows were similar to this
3 round did 8, 4 and 3 on the bench. 4th was 7, 5 and 2 and finally 5, 5 and 5.
Took 23:21 gassed at the end.
Wednesday 23 April 2014
Crossfit log for Wednesday, April 23rd
Deceptively difficult WOD today. Leaving very little in the tank for the strength work afterwards.
It started innocently enough with a 60 calorie row.
Rowing for calories is different than rowing for distance. Distance is measure by the flywheel's rotations, calories are measure by tension on the chain. If you don't pull hard, the calories go up slowly, even if your distance is climbing at a good clip.
In fact it's better to increase the damper setting to ensure more tension on the chain when rowing for calories.
This morning I felt lethargic. No amount of warming up was getting me warmed up. Just couldn't seem to get going. My stomach seems out of sorts, which may just be my liquid morning diet, but there's a sliver of fear that I got whatever bug Dex and Kiza got resulting in each a single bout of violent vomiting. So far I'm not even what I would call nauseated, or even queasy, just not quite right.
But when you hear 3, 2, 1 Go! you just go.
WOD:
- 60 calorie row
followed by 3 rounds for time of:
- 50 double unders
- 25 pull ups
- 15 dumbbell snatches 50#
The row took less than 3:00, double unders to 6 or 7 tries, then the pull ups, ugh, took forever. Did like 5 reps, the got off the bar. Wasn't looking good. Dumbbell snatches were tedious. They were 70# Rx, and thankfully we had no dumbbells between 70# and 50#.
Second round went much better, I guess I was finally warmed up. Did the double unders in 2 sets, 30 and 20. Pull ups went much better too, 10, 10 5. Dumbbell snatches were tedious.
Last round was better than the first, but not as good as the second. Double unders went 28, 18, 4. Pull ups went 7, 11, 7 and dumbbell snatches were tedious.
Finished in 25:07, wiped.
Then we had to do 3x3 front squats, but the WOD took way longer than expected so we rushed it.
Ended up doing 3 sets at 155#. That was plenty.
It started innocently enough with a 60 calorie row.
Rowing for calories is different than rowing for distance. Distance is measure by the flywheel's rotations, calories are measure by tension on the chain. If you don't pull hard, the calories go up slowly, even if your distance is climbing at a good clip.
In fact it's better to increase the damper setting to ensure more tension on the chain when rowing for calories.
This morning I felt lethargic. No amount of warming up was getting me warmed up. Just couldn't seem to get going. My stomach seems out of sorts, which may just be my liquid morning diet, but there's a sliver of fear that I got whatever bug Dex and Kiza got resulting in each a single bout of violent vomiting. So far I'm not even what I would call nauseated, or even queasy, just not quite right.
But when you hear 3, 2, 1 Go! you just go.
WOD:
- 60 calorie row
followed by 3 rounds for time of:
- 50 double unders
- 25 pull ups
- 15 dumbbell snatches 50#
The row took less than 3:00, double unders to 6 or 7 tries, then the pull ups, ugh, took forever. Did like 5 reps, the got off the bar. Wasn't looking good. Dumbbell snatches were tedious. They were 70# Rx, and thankfully we had no dumbbells between 70# and 50#.
Second round went much better, I guess I was finally warmed up. Did the double unders in 2 sets, 30 and 20. Pull ups went much better too, 10, 10 5. Dumbbell snatches were tedious.
Last round was better than the first, but not as good as the second. Double unders went 28, 18, 4. Pull ups went 7, 11, 7 and dumbbell snatches were tedious.
Finished in 25:07, wiped.
Then we had to do 3x3 front squats, but the WOD took way longer than expected so we rushed it.
Ended up doing 3 sets at 155#. That was plenty.
Tuesday 22 April 2014
Strength log for Tuesday, April 22nd
Went to the Y to do some back squats.
Couldn't decide what to do with them. Settle on pull ups. But instead of weighted I decided to do 5 reps palms out as usual followed immediately by 5 reps neutral grip.
I did these superset with the back squats. First three sets with band, last three without.
For the back squats I did 5 sets of 5 at 225#.
Good workout.
Couldn't decide what to do with them. Settle on pull ups. But instead of weighted I decided to do 5 reps palms out as usual followed immediately by 5 reps neutral grip.
I did these superset with the back squats. First three sets with band, last three without.
For the back squats I did 5 sets of 5 at 225#.
Good workout.
Crossfit log for Tuesday, April 22nd
Another heavy workload morning at Physics.
Started with 4 sets of 4 thrusters. We very rarely do thrusters for strength work, so it was a bit of a novelty.
I thought I might be able to do 155#, or maybe 145#, but when I got to 135# I realized that I wouldn't be going any higher. Too many days off, too much wine and too little sleep at the 5:30am class for anything heavier.
After that we did 4 sets of 2 split jerks at 85% of max, 155#. Not all pretty but all successful.
The WOD was Diane. 21-15-9 of 225# dead lifts and handstand push ups.
Scaled the weight to 205#, glad I did. Back was sore for last two rounds, but after the workout I rolled out my glutes and the pain was gone.
Also scaled the hspu, going back to 2 abmats despite my recent graduation to only one. Too much volume. If you scaled the hspu you automatically cut the number in half (so 11, 8 and 5), going againt the coach's instructions, I decide to split the difference and do 14, 9, 6.
Worked fairly well. Still took 11:25. Good enough.
Started with 4 sets of 4 thrusters. We very rarely do thrusters for strength work, so it was a bit of a novelty.
I thought I might be able to do 155#, or maybe 145#, but when I got to 135# I realized that I wouldn't be going any higher. Too many days off, too much wine and too little sleep at the 5:30am class for anything heavier.
After that we did 4 sets of 2 split jerks at 85% of max, 155#. Not all pretty but all successful.
The WOD was Diane. 21-15-9 of 225# dead lifts and handstand push ups.
Scaled the weight to 205#, glad I did. Back was sore for last two rounds, but after the workout I rolled out my glutes and the pain was gone.
Also scaled the hspu, going back to 2 abmats despite my recent graduation to only one. Too much volume. If you scaled the hspu you automatically cut the number in half (so 11, 8 and 5), going againt the coach's instructions, I decide to split the difference and do 14, 9, 6.
Worked fairly well. Still took 11:25. Good enough.
Friday 18 April 2014
Crossfit and Stength log for Friday, April 18th
Started today's workout with 3x3 squat cleans at 80%
I opted for 155# which is 85%. I don't like lifting under 85%. Didn't do too bad, I really need to move my feet, I losing out on a lot of power, and likely have a much better clean in me.
The WOD was brutal
"Santiago" 7 rounds for time (w/ 15 min cap):
"Santiago" 7 rounds for time (w/ 15 min cap):
-18 dumbbell hang squat cleans 30#
-18 pull ups
-10 power cleans 115#
-5 handstand push ups
Got through 2 rounds and 12 dumbbell hang squat cleans. Ugh.
After lunch I went to the Y my Caleb, I've been wanting to tackle my bench press PR for a while now. I've been lifting 90%-95% of max for multiple reps for some time and new I could finally break 200#.
Worked up rather quickly, only had half an hour to work. Got really comfortable for 185# and 195#. Then went for it. It went up surprisingly easy.
I probably couldn't done two reps.
Caleb naturally talked me into trying 210#, figured why not? But of course it wasn't happening. He had to bail me out. It was nice having him there to witness it. I was clearly please with the accomplishment and I felt his pride in me.
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 Bench Press PR. I'll need to set some new goals.
Lift / target weight / current PR
Bench / 190lbs / 205lbs Apr 18, 2014 (up from 195lbs) !!!!!!
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
Overhead squat: 115# April 10th, 2014
New Bench Press PR. I'll need to set some new goals.
Lift / target weight / current PR
Bench / 190lbs / 205lbs Apr 18, 2014 (up from 195lbs) !!!!!!
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
Overhead squat: 115# April 10th, 2014
Thursday 17 April 2014
Strength log for Thursday, April 17th
After nearly 48 hours without working out I was itching to get some lifting done.
I decided to do a clean and jerk complex I saw Adam and Julien doing at Open Gym at Physics a couple of weeks ago.
1 clean, 1 front squat, 1 jerk, 1 hang clean, 1 front squat, 1 jerk. Without putting the bar down. The new lifting bar at the Y was perfect for this workout.
Warmed up with some hang power cleans and push presses and a few front squats with the empty bar and started throwing on some weight.
Did 95#, 115# and 135# before it started to get interesting.
At 155# I put on my lifting belt. After that I started 10# increments instead of 20#. Did 165# then 175#.
At 175# I made a mistake. I tried to re-grip the bar with hook grip while still in the front rack and managed it, but not quite write. Made it easier to get back to the hang, but the position wasn't strong enough for a hang clean.
I should've re-gripped at the hang, but I was getting fatigued, so I tried to clean it and failed. I dropped the wait and walked away, but quickly decided to just dead lift it and resume the complex from there. And was successful, hand clean, front squat and jerk. Solid.
Then I put 185# on the bar. My PR. Cleaned it no problem. Front squat no problem. Jerk, a bit wobbly, and a hair away from being locked out, but close enough that I could press it out quickly.
Re-gripped at the hang, but didn't have enough left to get under it. I should have taken some creatine this morning, that might have made the difference.
Definitely happy to have matched my PR after that much work. Soon I'll test for a new clean and jerk PR.
I decided to do a clean and jerk complex I saw Adam and Julien doing at Open Gym at Physics a couple of weeks ago.
1 clean, 1 front squat, 1 jerk, 1 hang clean, 1 front squat, 1 jerk. Without putting the bar down. The new lifting bar at the Y was perfect for this workout.
Warmed up with some hang power cleans and push presses and a few front squats with the empty bar and started throwing on some weight.
Did 95#, 115# and 135# before it started to get interesting.
At 155# I put on my lifting belt. After that I started 10# increments instead of 20#. Did 165# then 175#.
At 175# I made a mistake. I tried to re-grip the bar with hook grip while still in the front rack and managed it, but not quite write. Made it easier to get back to the hang, but the position wasn't strong enough for a hang clean.
I should've re-gripped at the hang, but I was getting fatigued, so I tried to clean it and failed. I dropped the wait and walked away, but quickly decided to just dead lift it and resume the complex from there. And was successful, hand clean, front squat and jerk. Solid.
Then I put 185# on the bar. My PR. Cleaned it no problem. Front squat no problem. Jerk, a bit wobbly, and a hair away from being locked out, but close enough that I could press it out quickly.
Re-gripped at the hang, but didn't have enough left to get under it. I should have taken some creatine this morning, that might have made the difference.
Definitely happy to have matched my PR after that much work. Soon I'll test for a new clean and jerk PR.
Tuesday 15 April 2014
Strength and mobility log for Tuesday, April 15th
Worked overhead squat with empty bar after rolling and stretching my hams and working on some shoulder mobility.
Not sure how many sets of increasing number of reps. Ended with a set of 8.
Exhausting.
Not sure how many sets of increasing number of reps. Ended with a set of 8.
Exhausting.
Crossfit log for Tuesday, April 15th
I had to take a picture of the board today, there was no way I was remembering all the work written on it.
Did 500m row to warm up.
Started with the "Pre" workout, for time:
40 wall balls 20# med ball
20 box jumps 24" box
30 wall balls
15 box jumps
20 wall balls
10 box jump
10 wall balls
5 box jumps
Took me a whopping 12:04 to finish, I felt like I was moving like a slug.
Then the actual WOD
4 rounds for time:
-5 handstand push ups
-5 chest to bar pull ups
-20 ab mat situps.
12:59
That was horrible. HSPU were supposed to be 10, but using only 1 ab mat I scaled it to 5 (as offered by the coach), I also scaled the bar muscle ups to CTB pull ups. The sit ups were really hard after round 2.
The ab mat I was using offered very little padding, I suspect it wasn't much more than hands stand push ups from the ground. Maybe I'll try next time.
Wiped.
Did 500m row to warm up.
Started with the "Pre" workout, for time:
40 wall balls 20# med ball
20 box jumps 24" box
30 wall balls
15 box jumps
20 wall balls
10 box jump
10 wall balls
5 box jumps
Took me a whopping 12:04 to finish, I felt like I was moving like a slug.
Then the actual WOD
4 rounds for time:
-5 handstand push ups
-5 chest to bar pull ups
-20 ab mat situps.
12:59
That was horrible. HSPU were supposed to be 10, but using only 1 ab mat I scaled it to 5 (as offered by the coach), I also scaled the bar muscle ups to CTB pull ups. The sit ups were really hard after round 2.
The ab mat I was using offered very little padding, I suspect it wasn't much more than hands stand push ups from the ground. Maybe I'll try next time.
Wiped.
Monday 14 April 2014
Strength and mobility log for Monday, April 14th
Well that didn't go quite as well as I had planned.
After last weeks failure on the strict press and this morning emphasis on legs I decided to go for 5x5 strict press at 105#.
Sounds reasonable, no?
Did 8 reps with 45# and 65#, then 5 reps at 95# before starting my working set at 105#, first set of five, no problem. Second, last rep was rough. Third set, made it to rep three and that was the end of that.
Despite being on antibiotics for my strep throat, I've been congested, so I may be suffering from a cold or some other virus, or maybe spring thaw allergies.
Either way, I decided to focus on mobility with what time I had left, had to go to a meeting for work so there wasn't much left.
I rolled the orb on my delts and man oh man were they tight. Felt great afterwards.
Then I stretched my hamstrings. Oh. My. God. Torture, those Romanian dead lifts from Friday really did a number on my hams, despite being only 115#! Took a long time to get them to relax, one at a time up on a corner of a wall with my butt nowhere near as close to the wall as I have been in the past.
So all told, I felt much better afterwards than before and I did get some good presses done at 95# and 105#. So, win.
After last weeks failure on the strict press and this morning emphasis on legs I decided to go for 5x5 strict press at 105#.
Sounds reasonable, no?
Did 8 reps with 45# and 65#, then 5 reps at 95# before starting my working set at 105#, first set of five, no problem. Second, last rep was rough. Third set, made it to rep three and that was the end of that.
Despite being on antibiotics for my strep throat, I've been congested, so I may be suffering from a cold or some other virus, or maybe spring thaw allergies.
Either way, I decided to focus on mobility with what time I had left, had to go to a meeting for work so there wasn't much left.
I rolled the orb on my delts and man oh man were they tight. Felt great afterwards.
Then I stretched my hamstrings. Oh. My. God. Torture, those Romanian dead lifts from Friday really did a number on my hams, despite being only 115#! Took a long time to get them to relax, one at a time up on a corner of a wall with my butt nowhere near as close to the wall as I have been in the past.
So all told, I felt much better afterwards than before and I did get some good presses done at 95# and 105#. So, win.
Crossfit log for Monday, April 14th
Another heavy workload day.
Coach Isabelle is back! Yay! Mondays and Tuesdays it looks like, for now anyway.
Started with snatches, 4 sets of 3 at 80% of max.
Hadn't done split snatch in ages, had a rough time getting low enough in the split. I did mostly singles and worked up slowly. Only went up to 95#, but tried to get my form better as the work progressed.
The WOD was a good intense one, 3 rounds for time:
- 10 power snatches
- 2 rope climbs
Rope climb was way harder than it should've been, out of practice, we haven't done them in ages. Had to break the last round of snatches, five and five.
Finished in 6:04. Good workout.
Strength at the end sucks. Did 5x5 back squats. Since last week I did 185# I figured I'd do the same, but it seemed a bit easy, so I upped it to 195# and restarted the set count.
Isabelle was pretty impressed with my size, I've bulked up a lot since she stopped coaching the morning classes. She also noted how far I've come in my squat position. When I first started "it was the worst squat I've ever scene", gee thanks coach, what a motivator! "Now you're almost average!" :P
Then I looked over at Mitch and we was doing 225#, so I felt pretty cheap. Then I remember that I did the 185# last week because the day before I had done 3x3 @ 245# at lunch. I didn't have that excuse today.
So I upped it again to 205# and that went up fairly well, so I upped it one last time to 215# for the last 3 sets.
That was good.
Coach Isabelle is back! Yay! Mondays and Tuesdays it looks like, for now anyway.
Started with snatches, 4 sets of 3 at 80% of max.
Hadn't done split snatch in ages, had a rough time getting low enough in the split. I did mostly singles and worked up slowly. Only went up to 95#, but tried to get my form better as the work progressed.
The WOD was a good intense one, 3 rounds for time:
- 10 power snatches
- 2 rope climbs
Rope climb was way harder than it should've been, out of practice, we haven't done them in ages. Had to break the last round of snatches, five and five.
Finished in 6:04. Good workout.
Strength at the end sucks. Did 5x5 back squats. Since last week I did 185# I figured I'd do the same, but it seemed a bit easy, so I upped it to 195# and restarted the set count.
Isabelle was pretty impressed with my size, I've bulked up a lot since she stopped coaching the morning classes. She also noted how far I've come in my squat position. When I first started "it was the worst squat I've ever scene", gee thanks coach, what a motivator! "Now you're almost average!" :P
Then I looked over at Mitch and we was doing 225#, so I felt pretty cheap. Then I remember that I did the 185# last week because the day before I had done 3x3 @ 245# at lunch. I didn't have that excuse today.
So I upped it again to 205# and that went up fairly well, so I upped it one last time to 215# for the last 3 sets.
That was good.
Friday 11 April 2014
Crossfit log for Friday, April 11th
We did a metric ton of work this morning.
Started with back squats, yes, the same thing I did yesterday, yay! Thankfully not so heavy. We did 4 sets of 8, so I worked at 70% of max: 185#. Went well.
Then we alternated straight leg dead lifts and bench press. Did 115# on the dead lifts which are taxing on my hams regardless of weight and 145# on the bench.
We ran low on time so we did 3 sets instead of 4, which might have been a good thing, the last rep on the bench press was getting hard. I'm not sure how the 4th set would've gone.
Then it was time for the WOD: Grace. 30 clean and jerks for time. Rx is 135#, I've been doing 115# (I may be due to go up to 125# perhaps.
Last real Grace attempt was a year ago on May 14th
Going in I decide to use the 1 lift every 10 seconds strategy. It worked really well, I was on pace at 2:30 with 15 reps done. Took a break for 30 seconds hoping to repeat that, but I was getting winded, I did 1 every 10 seconds for another minute, taking me to 4:00, and another 30 second rest, leaving 9 reps to go. I just hammered them as fast as I could and finished and finished in 6:01.
PR by 2 minutes, plus 2 reps! Gotta be happy with that, especially given the amount of work we did before.
Started with back squats, yes, the same thing I did yesterday, yay! Thankfully not so heavy. We did 4 sets of 8, so I worked at 70% of max: 185#. Went well.
Then we alternated straight leg dead lifts and bench press. Did 115# on the dead lifts which are taxing on my hams regardless of weight and 145# on the bench.
We ran low on time so we did 3 sets instead of 4, which might have been a good thing, the last rep on the bench press was getting hard. I'm not sure how the 4th set would've gone.
Then it was time for the WOD: Grace. 30 clean and jerks for time. Rx is 135#, I've been doing 115# (I may be due to go up to 125# perhaps.
Last real Grace attempt was a year ago on May 14th
"Grace" (30 clean and jerks for time). Scaled weight was 115# with an 8:00 cap.
Made it to 28 reps. Spent the time between WOD 1 and WOD 2 berating myself for not finding the drive to get 2 lousy reps.
When I got home and looked up my "Grace" times, today's effort was by far my best performance, I'd done 27 reps in 10:00 @ 105#. Last year I did 7:57 but at 95#, so this was heavier than ever and close to a best time.
Going in I decide to use the 1 lift every 10 seconds strategy. It worked really well, I was on pace at 2:30 with 15 reps done. Took a break for 30 seconds hoping to repeat that, but I was getting winded, I did 1 every 10 seconds for another minute, taking me to 4:00, and another 30 second rest, leaving 9 reps to go. I just hammered them as fast as I could and finished and finished in 6:01.
PR by 2 minutes, plus 2 reps! Gotta be happy with that, especially given the amount of work we did before.
Thursday 10 April 2014
Strength log for Thursday, April 10th
Good workout at the Y.
Worked up to 3 sets of 3 back squats at 245#, just over 90% of max.
Warmed up with 5 reps of 45#, 115#, 155# and 185# then 3 reps 225#.
Super set that with 3 sets of 4 weighted pull ups with 15#.
Did 8 reps with band and 5 reps unassisted to warm up.
Afterwards, I stretched my hamstrings again.
Well rounded workout.
Worked up to 3 sets of 3 back squats at 245#, just over 90% of max.
Warmed up with 5 reps of 45#, 115#, 155# and 185# then 3 reps 225#.
Super set that with 3 sets of 4 weighted pull ups with 15#.
Did 8 reps with band and 5 reps unassisted to warm up.
Afterwards, I stretched my hamstrings again.
Well rounded workout.
Crossfit log for Thursday, April 10th
Well I don't have to work overhead squat at the Y this week!
We did 1 rep max overhead squat for strength.
Started with small plates under my heels to warm up with the empty bar, then smaller plates, then just my shoes for a total of 9 reps. So far so good. Did 75# for 2 reps, then 95# for one. Stable, deep enough, no problem.
At 115# the bar was all over the place, wobbling forward and back until I could stabilize it. Manged to get deep enough, but the bar path was definitely not straight.
At 125# I couldn't stabilize, shoulder were toast by that point. Maybe with a longer rest. Good to know my current PR.
The WOD was a chipper with 12 minute cap.
100 double unders
40 thursters 95# (should have scaled)
30 box jumps 24" box
30 kettle bell swings 24kg
20 burpees
20 mucle ups (would have scaled to 10 rope climbs, if I'd made it this far!)
Double under weren't great, took 4 tries to get past 10. Decided to scale to half the reps, but then I got a string to like 40, so I decided to keep going. Got to 60, then failed a couple of times and decide to split the difference and stop at 75. Naturally I got a streak going to 94. So I just finished out the last 6 and moved on to the thrusters.
So thrusters after struggling to max out overhead squats isn't a good idea. I should have scaled to 75#, but it didn't occur to me during set up. That first rep however, brought it home quite clearly. Struggle through the thrusters in sets of 5 and finally made it to the box jumps which I finished with less than a minute to go.
Managed 15 kettle bell swings before the buzzer for a score of 185.
Kinda glad I didn't have to do any burpees!
I guess I should start tracking my overhead squat 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 Overhead Squat 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
Overhead squat: 115# April 10th, 2014
We did 1 rep max overhead squat for strength.
Started with small plates under my heels to warm up with the empty bar, then smaller plates, then just my shoes for a total of 9 reps. So far so good. Did 75# for 2 reps, then 95# for one. Stable, deep enough, no problem.
At 115# the bar was all over the place, wobbling forward and back until I could stabilize it. Manged to get deep enough, but the bar path was definitely not straight.
At 125# I couldn't stabilize, shoulder were toast by that point. Maybe with a longer rest. Good to know my current PR.
The WOD was a chipper with 12 minute cap.
100 double unders
40 thursters 95# (should have scaled)
30 box jumps 24" box
30 kettle bell swings 24kg
20 burpees
20 mucle ups (would have scaled to 10 rope climbs, if I'd made it this far!)
Double under weren't great, took 4 tries to get past 10. Decided to scale to half the reps, but then I got a string to like 40, so I decided to keep going. Got to 60, then failed a couple of times and decide to split the difference and stop at 75. Naturally I got a streak going to 94. So I just finished out the last 6 and moved on to the thrusters.
So thrusters after struggling to max out overhead squats isn't a good idea. I should have scaled to 75#, but it didn't occur to me during set up. That first rep however, brought it home quite clearly. Struggle through the thrusters in sets of 5 and finally made it to the box jumps which I finished with less than a minute to go.
Managed 15 kettle bell swings before the buzzer for a score of 185.
Kinda glad I didn't have to do any burpees!
I guess I should start tracking my overhead squat 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 Overhead Squat 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
Overhead squat: 115# April 10th, 2014
Wednesday 9 April 2014
Mobility log for Wednesday, April 9th
I was all over the place today at the Y.
Not quite feeling 100% after my strep diagnosis I decided to work on physio homework.
Had to find a bench high enough to rest my knees on while in a handstand position making sure my hips were over my shoulders and my shoulders were over my wrists.
First step was to get my butt and shoulders against the wall. Took a few tries to get the right height of box. Ended up with a 2' box and three 45# plates.
Next step was to move away from the wall and find that same position. Very challenging.
Did some toes to bar between handstands.
Two of the Y guys, Duane and Seb, were doing some squat work with a sandbag. Draped on one shoulder without holding bag, drop down into a deep squat, then onto your knees and finally sitting on your heels, then back up. Gave it a try. Almost, but not quite able to. Still need work I guess.
Afterwards I stretched out my hamstrings.
Felt productive. Hope I feel better tomorrow.
Tuesday 8 April 2014
Strength log for Monday, April 7th
Quick trip to the Y yesterday at lunch, to do some strict shoulder press
Planned 5 sets of 5 at 115#. Mustn't have reviewed my number properly. Did three sets, of 5, 4 and 3, because that's all I could muster.
Granted I was coming down with strep. Penicillin prescribed. Yay!
But I need to remember that there are weights between 95# and 115# I should be working with. 105# and 110# are where I should be doing my 5x5, 3x5 and 5x3 and using 115# and 120-5# for 3x3 and heavy singles.
Lesson learned.
Today, I'm feeling like crap, but I caught the symptoms early, so I should be good to go tomorrow.
Planned 5 sets of 5 at 115#. Mustn't have reviewed my number properly. Did three sets, of 5, 4 and 3, because that's all I could muster.
Granted I was coming down with strep. Penicillin prescribed. Yay!
But I need to remember that there are weights between 95# and 115# I should be working with. 105# and 110# are where I should be doing my 5x5, 3x5 and 5x3 and using 115# and 120-5# for 3x3 and heavy singles.
Lesson learned.
Today, I'm feeling like crap, but I caught the symptoms early, so I should be good to go tomorrow.
Monday 7 April 2014
Crossfit and Physio log for Monday, April 7th
Did a lot of work this morning.
Started with back squats, 5 sets of 5. Worked up to 205#. Thought about trying 225#, but it was hard enough.
The first of 2 WODs was 4 rounds for time of:
- 10 dead lifts 205#
- 15 wall balls 20# med ball.
- rest 90 seconds.
Chose the weight well. Rx was 225#, but with the 90sec rest, it was essentially 4 sprints. I was able to do 10 unbroken dead lifts for the first 3 rounds.
Took 11:02.
WOD 2 was 3 rounds with an 8:00 cap of:
- 80 double unders
- 10 snatches 75#.
Double unders suck. I should've scaled to 40 reps.
Made 2 full rounds and that was a fight, I essentially did 10 power snatches, touch and go in 40 seconds to finish out round 2 at the buzzer.
Went to physio afterwards, my left shoulder was almost bang on with my right. Still have some limitations on internal rotation of the shoulders, so working on that now. Going to do some hand stands. Should be fun learning how to stack my wrists, shoulders and hip directly on top of one another upside down.
Shoulders feel like mush after the dry needling, but my range of motion is way better.
Looking forward to lunchtime at the Y.
Started with back squats, 5 sets of 5. Worked up to 205#. Thought about trying 225#, but it was hard enough.
The first of 2 WODs was 4 rounds for time of:
- 10 dead lifts 205#
- 15 wall balls 20# med ball.
- rest 90 seconds.
Chose the weight well. Rx was 225#, but with the 90sec rest, it was essentially 4 sprints. I was able to do 10 unbroken dead lifts for the first 3 rounds.
Took 11:02.
WOD 2 was 3 rounds with an 8:00 cap of:
- 80 double unders
- 10 snatches 75#.
Double unders suck. I should've scaled to 40 reps.
Made 2 full rounds and that was a fight, I essentially did 10 power snatches, touch and go in 40 seconds to finish out round 2 at the buzzer.
Went to physio afterwards, my left shoulder was almost bang on with my right. Still have some limitations on internal rotation of the shoulders, so working on that now. Going to do some hand stands. Should be fun learning how to stack my wrists, shoulders and hip directly on top of one another upside down.
Shoulders feel like mush after the dry needling, but my range of motion is way better.
Looking forward to lunchtime at the Y.
Friday 4 April 2014
Strength and mobility log for Friday, April 4th
That was a good session. I needed that.
With Delilah coming down with strep throat yet again, and me feeling run down this post Crossfit Open week, I almost didn't go to the gym.
I'm glad I did. Plan was to do bench, 5 sets of 3 at 185#. Decided at the last minute to do 5 sets of 2. I could have done triples.
Worked up from empty bar, to 95# and 135# for 5 reps, 1 set each. Then 155# for 3 and 175# for 2, then hit 185# for 5 sets of 2.
Ask for a spotter on the last set but didn't need him. Felt strong. I think I'll be breaking 200# soon.
Had a bit of time left so I did my physio homework. Shoulders are looking good I think. tripod squat still needs work on the right side.
Then I stretched my hams for a bit. Sadly, the steam room was out of service.
Two days of rest! Yay!
Oh yeah, I have kids.
With Delilah coming down with strep throat yet again, and me feeling run down this post Crossfit Open week, I almost didn't go to the gym.
I'm glad I did. Plan was to do bench, 5 sets of 3 at 185#. Decided at the last minute to do 5 sets of 2. I could have done triples.
Worked up from empty bar, to 95# and 135# for 5 reps, 1 set each. Then 155# for 3 and 175# for 2, then hit 185# for 5 sets of 2.
Ask for a spotter on the last set but didn't need him. Felt strong. I think I'll be breaking 200# soon.
Had a bit of time left so I did my physio homework. Shoulders are looking good I think. tripod squat still needs work on the right side.
Then I stretched my hams for a bit. Sadly, the steam room was out of service.
Two days of rest! Yay!
Oh yeah, I have kids.
Crossfit log for Friday, April 4th
Looks like we are getting back into our regular programming at Physics Crossfit.
Today actually had a strength/skill portion, 1 rep max split jerk from the rack.
I was pretty solid up to 175#, decisive lockout, good position. At 185#, my current PR, I didn't quite lock my left elbow and had to press it out. What a fight. Coach and other athletes were mighty impressed with that feat.
Tried it again, and got much close to lock out but not quite. So not too bad, for a tired and sore body this week. Next time I'll hit 195# for sure.
The WOD was a good one. Grace with box jumps, of sorts. Plus bonus dips or muscle ups (if you can do them)
Cash in - 10 muscle ups (scale to ring dips)
followed by 3 rounds of
-10 clean and jerks 115# (Rx was 135#)
-10 box jumps 24" box
Cash out 10 ring dips.
Can't do muscle ups so I did ring dips. Did them strict. My bar was kind of in the way of Andrew doing his muscle ups on the rings, so I used his bar that was at 135#, I did two reps, but there was no way I was maintaining that. A spot freed up next to my bar so I moved it over and continued with my 115#.
Just worked through systematically. Broke up the dips 7 and 3 at the start, 5 and 5 at the end.
14:59 final time.
Good workout.
Today actually had a strength/skill portion, 1 rep max split jerk from the rack.
I was pretty solid up to 175#, decisive lockout, good position. At 185#, my current PR, I didn't quite lock my left elbow and had to press it out. What a fight. Coach and other athletes were mighty impressed with that feat.
Tried it again, and got much close to lock out but not quite. So not too bad, for a tired and sore body this week. Next time I'll hit 195# for sure.
The WOD was a good one. Grace with box jumps, of sorts. Plus bonus dips or muscle ups (if you can do them)
Cash in - 10 muscle ups (scale to ring dips)
followed by 3 rounds of
-10 clean and jerks 115# (Rx was 135#)
-10 box jumps 24" box
Cash out 10 ring dips.
Can't do muscle ups so I did ring dips. Did them strict. My bar was kind of in the way of Andrew doing his muscle ups on the rings, so I used his bar that was at 135#, I did two reps, but there was no way I was maintaining that. A spot freed up next to my bar so I moved it over and continued with my 115#.
Just worked through systematically. Broke up the dips 7 and 3 at the start, 5 and 5 at the end.
14:59 final time.
Good workout.
Thursday 3 April 2014
Strength log for Thursday, April 3rd
I think I need a break. Luckily the weekend is almost here.
I went to the Y trying to figure out what hurt the least, so I'd work on that.
Couldn't come up with anything so I decide to do a clean push press combo. I should have just done push press. I need to stick with strength development work at the Y and let Crossfit take care of the rest.
Did 1 clean + 3 push press, worked up to 155# for only 2 sets. Struggled on the last one.
I had pinched my pinky finger putting a barbell away and it formed a blood blister with was throbbing. I ended up puncturing it to releive the pressure but it was still sore, so I bailed and did some hamstring stretching.
Meh. Bench tomorrow, the 2 days rest.
I went to the Y trying to figure out what hurt the least, so I'd work on that.
Couldn't come up with anything so I decide to do a clean push press combo. I should have just done push press. I need to stick with strength development work at the Y and let Crossfit take care of the rest.
Did 1 clean + 3 push press, worked up to 155# for only 2 sets. Struggled on the last one.
I had pinched my pinky finger putting a barbell away and it formed a blood blister with was throbbing. I ended up puncturing it to releive the pressure but it was still sore, so I bailed and did some hamstring stretching.
Meh. Bench tomorrow, the 2 days rest.
Crossfit log for Thursday, April 3rd
Funny thing, this morning I was thinking I'd like to tackle a named WOD, like Fran or Jackie to see if my fitness is being helped by my added strength.
But not today, I'm just way to sore from the Chipper on Tuesday and the pullups from Monday. When I'm fresher and less sore it would nice to try and PR a named WOD.
So on the board to day: "Jackie"
Ugh. Worse yet, before we got to Jackie we had a 12 EMOM of:
-odd minutes 5 touch and go power snatches
-even minutes 10 unbroken chest to bar pull ups.
Scale weight to what you can sustain 5 touch and go reps for 6 rounds.
Scale the number of pull ups to what you can sustain for 6 rounds, if you can't do at least 5, do regular pull ups, if you can't to 5 regular, use a band, etc ....
I chose 75# for the snatches and 10 regular pull ups.
So that's 30 power snatches and 60 pull ups, before starting Jackie.
No PR for me today!
"Jackie"
-1000m row
-50 thrusters @ 45#
-30 pull ups
Did the row in 4:05, thrusters killed me as usual, pull ups were rough, but systematic. Final time; 11:00 not even close to a PR, but it was a good effort.
But not today, I'm just way to sore from the Chipper on Tuesday and the pullups from Monday. When I'm fresher and less sore it would nice to try and PR a named WOD.
So on the board to day: "Jackie"
Ugh. Worse yet, before we got to Jackie we had a 12 EMOM of:
-odd minutes 5 touch and go power snatches
-even minutes 10 unbroken chest to bar pull ups.
Scale weight to what you can sustain 5 touch and go reps for 6 rounds.
Scale the number of pull ups to what you can sustain for 6 rounds, if you can't do at least 5, do regular pull ups, if you can't to 5 regular, use a band, etc ....
I chose 75# for the snatches and 10 regular pull ups.
So that's 30 power snatches and 60 pull ups, before starting Jackie.
No PR for me today!
"Jackie"
-1000m row
-50 thrusters @ 45#
-30 pull ups
Did the row in 4:05, thrusters killed me as usual, pull ups were rough, but systematic. Final time; 11:00 not even close to a PR, but it was a good effort.
Wednesday 2 April 2014
Strength log for Wednesday, April 2nd
Went to the Y with limited time.
Worked on overhead squat.
Rolled lats a bit, they were tight and making it even more difficult than usual to get into a strong position.
Did a few reps with small 5lbs plates under my heels. Then got to work.
Did a few reps with empty bar. Then 8 reps at 65#. And 2 sets of 6 reps at 75#.
I want to be able to do 3 sets of 8 unbroken before moving up in weight. Once I get to 115#, I'll try for some few rep sets at heavier weight. Maybe alternate weeks, light for 8 and heavy for 3.
We'll see.
Worked on overhead squat.
Rolled lats a bit, they were tight and making it even more difficult than usual to get into a strong position.
Did a few reps with small 5lbs plates under my heels. Then got to work.
Did a few reps with empty bar. Then 8 reps at 65#. And 2 sets of 6 reps at 75#.
I want to be able to do 3 sets of 8 unbroken before moving up in weight. Once I get to 115#, I'll try for some few rep sets at heavier weight. Maybe alternate weeks, light for 8 and heavy for 3.
We'll see.
Crossfit log for Tuesday, April 1st
Delilah was up much of the night, so I didn't go to Crossfit.
Kiza graciously gave me her spot in the evening class at 7:15
Coach Isabelle was there for the 6:15 class and we got to chat briefly. Isabelle was my coach for the vast majority of my Crossfit experience, but since Alex took over the early morning coaching duties, I haven't seen her much.
She told me I looked "jacked", that I've been putting on mass and it showed in my shoulders and lats. Also in my belly, but that's to be expected when you are ingesting the volume of calories needed to feed a bulking up phase.
It was really good to hear, I know how our mental self image is often distorted and I thought my work had been paying off but I couldn't be sure based on my own observations. Kiza noted it, but there is always the risk that she would be over stating a complement because she loves me.
I feel confident I'm on the right track.
Today's workout was a chipper:
Complete the following for time:
-100 double unders
-30 wall balls 20# medicine ball
-30 toes to bar
-50 box jumps 24" box
-30 shoulder to overhead 95#
-30 kettle bell swings 24kg kettle bell
-100 double unders
We had the choice to scale the double unders to half the number. I decide to try and do all 100, if it got bad, I'd change plans during the workout.
No need to worry, in 4 tries I got through the 100, in less than 2 minutes. It was astonishing.
Wall balls took a 3 or 4 reps before I got a rhythm going, ball kept missing the wall! It was frustrating.
T2B were rough after the first 5. Box jumps were okay, but I was sharing a box with Maks, but the added rest was appreciated.
STO was rough but manageable, as were the kb swings.
Second time around the double unders were an different story, took forever to get to fifty, so I called it there.
22:41
Kiza graciously gave me her spot in the evening class at 7:15
Coach Isabelle was there for the 6:15 class and we got to chat briefly. Isabelle was my coach for the vast majority of my Crossfit experience, but since Alex took over the early morning coaching duties, I haven't seen her much.
She told me I looked "jacked", that I've been putting on mass and it showed in my shoulders and lats. Also in my belly, but that's to be expected when you are ingesting the volume of calories needed to feed a bulking up phase.
It was really good to hear, I know how our mental self image is often distorted and I thought my work had been paying off but I couldn't be sure based on my own observations. Kiza noted it, but there is always the risk that she would be over stating a complement because she loves me.
I feel confident I'm on the right track.
Today's workout was a chipper:
Complete the following for time:
-100 double unders
-30 wall balls 20# medicine ball
-30 toes to bar
-50 box jumps 24" box
-30 shoulder to overhead 95#
-30 kettle bell swings 24kg kettle bell
-100 double unders
We had the choice to scale the double unders to half the number. I decide to try and do all 100, if it got bad, I'd change plans during the workout.
No need to worry, in 4 tries I got through the 100, in less than 2 minutes. It was astonishing.
Wall balls took a 3 or 4 reps before I got a rhythm going, ball kept missing the wall! It was frustrating.
T2B were rough after the first 5. Box jumps were okay, but I was sharing a box with Maks, but the added rest was appreciated.
STO was rough but manageable, as were the kb swings.
Second time around the double unders were an different story, took forever to get to fifty, so I called it there.
22:41
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