Arrived a full 5 minutes before 5:30. I'll hop on the rower to warm up before I do my bretzels.
Except no coach. Gym closed. Gen finally calls, waking coach up. Argh! Family issues the night before, I completely understand and don't hold it against him.
Arrived close to 6:00, so no time for strength work, only a WOD I really don't want to do. A repeat of June 27th.
- 20 overhead squats at 95#
followed by 3 rounds of:
- 15 clean and jerks 95#
- 10 chest to bar pull ups
followed by
- 20 overhead squats
So I started by hanging on the rings, passive hang, see if I could get to 2 minutes (a milestone for starting some more advanced drills). And I did it! So yay me.
Using my phone as a timer, I noticed a text from Kiza that I wouldn't normally have seen until after the workout, if at all. "Come home soon, both kids awake. Grumpy mama".
Great. Not wanting to do OHS I looked at the strength work. Since my focus is strength and I'm not going to the gym at lunch, and Kiza wanted me home I decide to do that instead of the WOD.
2 front squats, 1 split jerk
But rack space was limited, so I had to clean the weight. And it's a power move more than strength, everything about it was the wrong decision. I should've just done the WOD. Or at the very least asked to use the rack in the back (yet to be launched area), but I can guess what the answer to that would've been.
Made it to 165#. At 175# I failed to lock out the jerk. I didn't even leave any earlier.
Whatever.
I should've done the WOD.
Friday 29 August 2014
Thursday 28 August 2014
Strength log for Thursday, August 28th
Almost, but no cigar!
Tested bench today.
As I was working up, I got scared. I did my usual 5 or 6 reps empty bar, the 4 or 5 at 95#, then 3 reps at 135# and a double at 165#.
I put what I thought was 185# on the bar and planned a single. I struggled way more than I should have at that weight. Like I almost-didn't-get-it-struggled.
What did I do this week? Am I fatigued from the ring dips? We didn't do much overhead today, just some power snatch. Yesterday either. What could it be?
Upon closer inspection, I had put 35# plates instead of 25# plates, I had lifted 205# instead of 185#.
I little bit faster progression than I wanted but, it was done.
So on to some heavy lifting. I decide to confirm my PR at 215#, which went well. I lifted it unhesitatingly.
Debated whether to go big at 225# or go conservative and try for 220#. Opted for caution and tried 220#.
Going down I felt my position wasn't quite right, and near the end with inches to go it just stopped going up. Dave jumped the gun a bit, but I think my butt had already come off the bench at that point.
Usually I can save myself by lifting my butt off the bench, better leverage, different muscle recruitment. That's my strategy for getting out of trouble, I lift as heavy as I can making sure my butt stays in contact and only if I can't do it, does the butt come off. If the butt comes up off the bench I would not count it as a good rep. (unless it was marginal, depends how I'm feeling really).
I don't think I had it, but it was close, I think next time I'll get it for sure.
Tested bench today.
As I was working up, I got scared. I did my usual 5 or 6 reps empty bar, the 4 or 5 at 95#, then 3 reps at 135# and a double at 165#.
I put what I thought was 185# on the bar and planned a single. I struggled way more than I should have at that weight. Like I almost-didn't-get-it-struggled.
What did I do this week? Am I fatigued from the ring dips? We didn't do much overhead today, just some power snatch. Yesterday either. What could it be?
Upon closer inspection, I had put 35# plates instead of 25# plates, I had lifted 205# instead of 185#.
I little bit faster progression than I wanted but, it was done.
So on to some heavy lifting. I decide to confirm my PR at 215#, which went well. I lifted it unhesitatingly.
Debated whether to go big at 225# or go conservative and try for 220#. Opted for caution and tried 220#.
Going down I felt my position wasn't quite right, and near the end with inches to go it just stopped going up. Dave jumped the gun a bit, but I think my butt had already come off the bench at that point.
Usually I can save myself by lifting my butt off the bench, better leverage, different muscle recruitment. That's my strategy for getting out of trouble, I lift as heavy as I can making sure my butt stays in contact and only if I can't do it, does the butt come off. If the butt comes up off the bench I would not count it as a good rep. (unless it was marginal, depends how I'm feeling really).
I don't think I had it, but it was close, I think next time I'll get it for sure.
Crossfit log for Thursday, August 28th
Back to work.
What do you not want to see in a WOD the day after you dead lift PR? Heavy dead lifts! Yay!
But first the pre-WOD which was almost worse than the WOD.
18 minute EMOM
1st minute, 3 power snatches
2nd minute, 10 toes to bar
3rd minute, max reps double unders (50 rep cap, unnecessary).
Snatches were manageable at 85#, 95# was just too much and 75# felt like wimping out.
T2B deteriorated quickly. Usually I can string up to 9, but the most I got was 6, even the first round. It went down hill from there.
Double unders were a joke. First round was 21, then 12, then 7 or 8 for the rest. Yuck.
The WOD was a short intense affair: 8 minute AMRAP of :
- 5 dead lifts 225#
- 10 box jumps 24" box
- 15 wall balls, 20# med ball
Did Rx. Made 3 rounds plus 8 reps. Worked really hard. Happy with my score.
What do you not want to see in a WOD the day after you dead lift PR? Heavy dead lifts! Yay!
But first the pre-WOD which was almost worse than the WOD.
18 minute EMOM
1st minute, 3 power snatches
2nd minute, 10 toes to bar
3rd minute, max reps double unders (50 rep cap, unnecessary).
Snatches were manageable at 85#, 95# was just too much and 75# felt like wimping out.
T2B deteriorated quickly. Usually I can string up to 9, but the most I got was 6, even the first round. It went down hill from there.
Double unders were a joke. First round was 21, then 12, then 7 or 8 for the rest. Yuck.
The WOD was a short intense affair: 8 minute AMRAP of :
- 5 dead lifts 225#
- 10 box jumps 24" box
- 15 wall balls, 20# med ball
Did Rx. Made 3 rounds plus 8 reps. Worked really hard. Happy with my score.
Wednesday 27 August 2014
Strength log for Wednesday, August 27th
Did press on Monday, front squats yesterday. This morning Nasty Girls had ring dips a ton of air squats.
So bench and back squats were out of the question, so that really only left dead lifts.
I was ready to test my 1 rep max, so that's what I did. Between sets I'd do my physio homework: bretzels.
Did 135# for a few of reps, 185# for a couple, 225# for 2, 275# for one, 315# for 1, jumped right to 335#, no problem. 345#, this was tough, but managed it unhesitatingly.
I was sure I could hit 355#, secretly I was hoping to hit 365#, but it wasn't to be, I 355# just seemed too heavy to even budge. Maybe I was fatigued by that point.
Anyway, I'm always nervous, doing dead lifts, I've put out my back a couple of times in the past, but in the last year, even going heavy, I haven't had a single issue. I think it's time to stop being so nervous. I am strong.
Progress update.
New Dead lift PR.
Lift / target weight / current PR
Bench / 190lbs / 215lbs July 4, 2014 (up from 205lbs)
Dead Lift / 300lbs / 345lbs August 27, 2014 (up from 325lbs)
Press / 130lbs / 140lbs July 2, 2014 (up from 135lbs)
Power Clean / 185lbs / 185lbs Dec 30, 2013 (up from 175lbs)
Power snatch / 140lbs / 125lbs Mar, 27, 2014 (up from 115lbs)
Back Squat / 255lbs / 285lbs June 30, 2014 (up from 275lbs)
Other lift PRs:
Front Squat 245# (up from 235#) June 13, 2014
Push Press: 175# (up from 165#) Feb 18, 2014
Clean: 191# (up from 185#) July 29, 2014
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
So bench and back squats were out of the question, so that really only left dead lifts.
I was ready to test my 1 rep max, so that's what I did. Between sets I'd do my physio homework: bretzels.
Did 135# for a few of reps, 185# for a couple, 225# for 2, 275# for one, 315# for 1, jumped right to 335#, no problem. 345#, this was tough, but managed it unhesitatingly.
I was sure I could hit 355#, secretly I was hoping to hit 365#, but it wasn't to be, I 355# just seemed too heavy to even budge. Maybe I was fatigued by that point.
Anyway, I'm always nervous, doing dead lifts, I've put out my back a couple of times in the past, but in the last year, even going heavy, I haven't had a single issue. I think it's time to stop being so nervous. I am strong.
Progress update.
New Dead lift PR.
Lift / target weight / current PR
Bench / 190lbs / 215lbs July 4, 2014 (up from 205lbs)
Dead Lift / 300lbs / 345lbs August 27, 2014 (up from 325lbs)
Press / 130lbs / 140lbs July 2, 2014 (up from 135lbs)
Power Clean / 185lbs / 185lbs Dec 30, 2013 (up from 175lbs)
Power snatch / 140lbs / 125lbs Mar, 27, 2014 (up from 115lbs)
Back Squat / 255lbs / 285lbs June 30, 2014 (up from 275lbs)
Other lift PRs:
Front Squat 245# (up from 235#) June 13, 2014
Push Press: 175# (up from 165#) Feb 18, 2014
Clean: 191# (up from 185#) July 29, 2014
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
Crossfit log for Wednesday, August 27th
Finally back at the box. Yesterday was a write off with Delilah sick and Kiza out of town, I was up half the night.
Strength work was front rack walking lunges. Didn't go so well. My groin is still sore had trouble on one side. Did what I could.
WOD was Nasty Girls:
3 rounds for time,
- 50 air squats
- 7 muscle ups (scaled to ring dips)
- 10 hang power clean 135# (scaled to 115#)
Last two times I did this we scaled the muscle ups with Chest to bar pull ups.
Ring dips are in my wheel house, so much more than CTB. Air squat are too.
Both previous times I complained about the cleans at 115# I might have been able to go Rx on the cleans with 135# since grip wasn't affected by the dips as it was by the CTB but at that wait I was moving the bar well and took very few short breaks.
Finished in 8:30 with the leaders (who were doing 135#, but still)
Felt good.
Strength work was front rack walking lunges. Didn't go so well. My groin is still sore had trouble on one side. Did what I could.
WOD was Nasty Girls:
3 rounds for time,
- 50 air squats
- 7 muscle ups (scaled to ring dips)
- 10 hang power clean 135# (scaled to 115#)
Last two times I did this we scaled the muscle ups with Chest to bar pull ups.
Ring dips are in my wheel house, so much more than CTB. Air squat are too.
Both previous times I complained about the cleans at 115# I might have been able to go Rx on the cleans with 135# since grip wasn't affected by the dips as it was by the CTB but at that wait I was moving the bar well and took very few short breaks.
Finished in 8:30 with the leaders (who were doing 135#, but still)
Felt good.
Tuesday 26 August 2014
Strength log for Tuesday, August 26th
Home with sick kid, but still managed a trip to the Y for some front squats.
Still feeling the groin. Did some of the home work from physio after rolling around on the massage ball for 10 or 15 minutes. Bretzel and hip flexion exercises.
Then I hit the squat rack and worked up to a heavy single of 245# couldn't hit 255# sadly, so then I dropped to 185# for 3 sets of 5.
Good workout.
Still feeling the groin. Did some of the home work from physio after rolling around on the massage ball for 10 or 15 minutes. Bretzel and hip flexion exercises.
Then I hit the squat rack and worked up to a heavy single of 245# couldn't hit 255# sadly, so then I dropped to 185# for 3 sets of 5.
Good workout.
Monday 25 August 2014
Strength log for Monday, August 25th
Well they can't all be good days can they?
Tested my strict shoulder press today. Everything was going peachy up to 135#.
I jumped my PR of 140# and went right to business after unhesitatingly hitting 135#.
Got the bar to my forehead and it would go no further. Crap.
Dropped it to 140# and after a short fight, I locked out my current best.
I tried for a second single at 140# after a couple of minutes but it wasn't happening. I'll try again soon.
Did a bit of hanging. 1 x 1:30 and 2 x 0:45 for 3 minutes total so far.
Enjoyed the steam room.
Tested my strict shoulder press today. Everything was going peachy up to 135#.
I jumped my PR of 140# and went right to business after unhesitatingly hitting 135#.
Got the bar to my forehead and it would go no further. Crap.
Dropped it to 140# and after a short fight, I locked out my current best.
I tried for a second single at 140# after a couple of minutes but it wasn't happening. I'll try again soon.
Did a bit of hanging. 1 x 1:30 and 2 x 0:45 for 3 minutes total so far.
Enjoyed the steam room.
Crossfit log for Monday, August 25th - a new beginning.
First day at the new location. The drive there is marginally further, but all highway and fewer lights. The drive back has more lights and the sun in your eyes, but all in all, the transportation side of things is equivalent.
It's huge! Tons of new gear, new racks, the works. And to ropes go really high!
The gym may be new, but the hard work is the same as ever.
We started with back squats, 4 sets of 4. My program at 3 sets of 5 was 230#, so I aimed for 225#. That was a good weight. Could hardly feel my groin.
After that we did 4 heavy singles of squat clean. Worked up to 175# and stayed there for 4. Tried to focus on staying on my heels. I think it was okay.
The WOD was a short intense affair:
10 minute AMRAP of:
- 6 squat cleans 135#
- 12 pull ups
- 24 double unders
Struggled with the cleans and decided after round 1 to swap the 45# plates for 35# (115#) shouldn't have. Last two time we did this I did Rx.
April 28th and June 16th. Made 3 rounds + 4 reps last time. Today I was 3+1. lost time swapping the plates.
My lower back was feeling tight during the cleans, which is why I decide to lower the weight, so maybe it was the right thing to do.
Pull ups were fine. Double unders, as usual were unpredictable.
It's huge! Tons of new gear, new racks, the works. And to ropes go really high!
The gym may be new, but the hard work is the same as ever.
We started with back squats, 4 sets of 4. My program at 3 sets of 5 was 230#, so I aimed for 225#. That was a good weight. Could hardly feel my groin.
After that we did 4 heavy singles of squat clean. Worked up to 175# and stayed there for 4. Tried to focus on staying on my heels. I think it was okay.
The WOD was a short intense affair:
10 minute AMRAP of:
- 6 squat cleans 135#
- 12 pull ups
- 24 double unders
Struggled with the cleans and decided after round 1 to swap the 45# plates for 35# (115#) shouldn't have. Last two time we did this I did Rx.
April 28th and June 16th. Made 3 rounds + 4 reps last time. Today I was 3+1. lost time swapping the plates.
My lower back was feeling tight during the cleans, which is why I decide to lower the weight, so maybe it was the right thing to do.
Pull ups were fine. Double unders, as usual were unpredictable.
Friday 22 August 2014
Strength log for Friday, August 22nd
Well now that I've made my physio appointment it makes sense that I haven't felt any issue with my groin since.
Legs were finally recovered enough to tackle 3 heavy singles, the last, or perhaps next to last workout before retesting my 1 rep max.
95% of max is 275#.
I worked my way up slowly, with 4 or 5 reps at first, then 3. Started singles at 225#, 245# and 265#.
I didn't add the final 5#, 265# was hard enough. All three were rough. But they're done.
I think next week I'll test bench and dead lift. Maybe front squat, the the following week tackle strict press and back squat.
We'll see how I feel.
Legs were finally recovered enough to tackle 3 heavy singles, the last, or perhaps next to last workout before retesting my 1 rep max.
95% of max is 275#.
I worked my way up slowly, with 4 or 5 reps at first, then 3. Started singles at 225#, 245# and 265#.
I didn't add the final 5#, 265# was hard enough. All three were rough. But they're done.
I think next week I'll test bench and dead lift. Maybe front squat, the the following week tackle strict press and back squat.
We'll see how I feel.
Crossfit log for Friday, August 22nd - The last day
Today was my last workout at a gym that has been an almost daily part of my life for three years.
Physics is relocating to a bigger, better facility, which is exciting but naturally it's also bit sad. So many huge accomplishments and epic failures happened between those walls.
The accomplishments were wonderful, but it was the failures that mattered.
We've pushed ourselves to our limits and beyond. We've dared to try things we would never have contemplated anywhere else.
Never once did I feel embarrassed or ashamed for trying something and not succeeding.
We've grown in that place, become more than we were before finding our way there.
I look forward to making some new memories at the new box, but I will miss the old one.
For my final workout, we started with a snatch complex for skill/strength. Not my favourite.
1 power snatch, 1 hang snatch, 1 overhead squat.
I was too scared to do the split snatch, for fear of aggravating my sore groin/aductor. So I mostly did 2 power snatches and 2 overhead squats.
Wasn't pretty. Got better the more I warmed up, so I can't help thinking that when it becomes a priority and I work it daily (or at least multiple times per week) I'll see some serious improvement. Next year. Work the plan. Stay focused.
The WOD was rough, as usual. 4 rounds for time:
- 9 dead lifts 95#
- 8 power cleans 95#
- 7 power snatches 95#
- 6 toes to bar
- 5 chest to bar pull ups
28 power snatches at 95#, nope. Dropped to 75# worried I'd feel bad the first round for being a slacker, but I'd be happy by the last one. Didn't take that long, I was happy the first round.
CTB were rough too, I hate that I'm so proficient at regular pull ups but can't string together 2 CTB pull ups! Grrr.
T2B went really well. All unbroken.
16:31, last, but not by too much. Chose weight well.
Physics is relocating to a bigger, better facility, which is exciting but naturally it's also bit sad. So many huge accomplishments and epic failures happened between those walls.
The accomplishments were wonderful, but it was the failures that mattered.
We've pushed ourselves to our limits and beyond. We've dared to try things we would never have contemplated anywhere else.
Never once did I feel embarrassed or ashamed for trying something and not succeeding.
We've grown in that place, become more than we were before finding our way there.
I look forward to making some new memories at the new box, but I will miss the old one.
For my final workout, we started with a snatch complex for skill/strength. Not my favourite.
1 power snatch, 1 hang snatch, 1 overhead squat.
I was too scared to do the split snatch, for fear of aggravating my sore groin/aductor. So I mostly did 2 power snatches and 2 overhead squats.
Wasn't pretty. Got better the more I warmed up, so I can't help thinking that when it becomes a priority and I work it daily (or at least multiple times per week) I'll see some serious improvement. Next year. Work the plan. Stay focused.
The WOD was rough, as usual. 4 rounds for time:
- 9 dead lifts 95#
- 8 power cleans 95#
- 7 power snatches 95#
- 6 toes to bar
- 5 chest to bar pull ups
28 power snatches at 95#, nope. Dropped to 75# worried I'd feel bad the first round for being a slacker, but I'd be happy by the last one. Didn't take that long, I was happy the first round.
CTB were rough too, I hate that I'm so proficient at regular pull ups but can't string together 2 CTB pull ups! Grrr.
T2B went really well. All unbroken.
16:31, last, but not by too much. Chose weight well.
Strength log for Thursday, August 21st
Wasn't sure how bench was going to go today.
Legs were still sore, so squats were out plus I'd done squats in the morning class (Albeit not very heavy but enough given my sore legs), so bench was the only thing left I hadn't covered this week.
I warmed up slowly, hitting empty bar, 95#, 115#, 135#, 155#, 185# and 195#, dropping reps quickly as the weight went up doing singles as of 185#.
Working sets were 95% of max so 205#, 3 singles. Hit 205# twice without issue, didn't even need a spotter. For the last one, I decided to go big or go home and did 210#, recruited Mo to spot me and that was all the confidence I needed, it wasn't easy but it went up without pause.
Ready for a PR next week.
Legs were still sore, so squats were out plus I'd done squats in the morning class (Albeit not very heavy but enough given my sore legs), so bench was the only thing left I hadn't covered this week.
I warmed up slowly, hitting empty bar, 95#, 115#, 135#, 155#, 185# and 195#, dropping reps quickly as the weight went up doing singles as of 185#.
Working sets were 95% of max so 205#, 3 singles. Hit 205# twice without issue, didn't even need a spotter. For the last one, I decided to go big or go home and did 210#, recruited Mo to spot me and that was all the confidence I needed, it wasn't easy but it went up without pause.
Ready for a PR next week.
Thursday 21 August 2014
Crossfit log for Thursday, August 21st
Really struggled to get out of bed this morning. Took nearly 20 minutes of self-talk amid dozing and moving my legs to test whether they are functional.
Finally I just bit the bullet, rolled out of bed and hurried to the gym.
Got there a bit late.
The strength work was 4 sets of clean and press complex: 2 power cleans + 3 push press.
Really slow to start, 95# was hard. 135# was way harder than it should have been. Second one was better.
Finally made at 155# and it got easier after that. Just needed to warm up completely I guess.
Did 3 sets at 155#, counted the last set at 135# as a working set.
WOD was a very low rep, 3 rounds for time with an 8:00 cap.
- 2 rope climbs
- 6 overhead squats (Rx 185# for men, 115# for women)
Well that wasn't happening. Women's Rx is my 1 rep max! Plus I need my good lifting shoes to even hope to hit an OHS and there is no way I'm climbing a rope with them.
I so scaled to front squats, but 185# is like my max power clean, since you have to start from the floor, I stuck with the 155# I already had on the bar.
That was rough enough. Once on my shoulders it was fine, but getting it there after the rope climbs was rough.
Finished in 7:47. Even struggled with the rope climbs. Looking forward to this soreness to go away!
Finally I just bit the bullet, rolled out of bed and hurried to the gym.
Got there a bit late.
The strength work was 4 sets of clean and press complex: 2 power cleans + 3 push press.
Really slow to start, 95# was hard. 135# was way harder than it should have been. Second one was better.
Finally made at 155# and it got easier after that. Just needed to warm up completely I guess.
Did 3 sets at 155#, counted the last set at 135# as a working set.
WOD was a very low rep, 3 rounds for time with an 8:00 cap.
- 2 rope climbs
- 6 overhead squats (Rx 185# for men, 115# for women)
Well that wasn't happening. Women's Rx is my 1 rep max! Plus I need my good lifting shoes to even hope to hit an OHS and there is no way I'm climbing a rope with them.
I so scaled to front squats, but 185# is like my max power clean, since you have to start from the floor, I stuck with the 155# I already had on the bar.
That was rough enough. Once on my shoulders it was fine, but getting it there after the rope climbs was rough.
Finished in 7:47. Even struggled with the rope climbs. Looking forward to this soreness to go away!
Wednesday 20 August 2014
Mobility log for Wednesday, August 20th
Well I'm feeling much better now.
Not so much that my legs are any more functional, but one of the coaches posted a complaint about her legs still being sore after Monday's workout. I'm not alone!
Misery does love company.
So I went to the Y and torturously rolled my quads to encourage their self-knitting repair, then I did some hanging.
Managed a full 90 seconds first go. Then 60, then 30, then I managed another 60 seconds for 4 minute for the day.
Done for today.
Not so much that my legs are any more functional, but one of the coaches posted a complaint about her legs still being sore after Monday's workout. I'm not alone!
Misery does love company.
So I went to the Y and torturously rolled my quads to encourage their self-knitting repair, then I did some hanging.
Managed a full 90 seconds first go. Then 60, then 30, then I managed another 60 seconds for 4 minute for the day.
Done for today.
Crossfit log for Wednesday, August 20th
Legs are still toast from Monday, and as I contemplated not going, in the wee hours of the morning, Delilah woke up calling for Mommy. Kiza came back and informed me that she told Delilah she could crawl into mommy's bed at 5:00am because daddy will be leaving.
So I guess my decision was made for me.
So naturally, since my legs are toast it was squats fiesta.
Started with 3 sets of 5 thruster, heaviest manageable weight. Did 125#. After a fairly long warm up things started to get easier.
Then we moved to 3 sets of 3 front squats. Worked up to 205#. Happy with that. Hardly felt my groin. Bonus.
The WOD was a partner WOD, but there were three of us, so I worked along side Maks and Natasha worked alone. She had to wait until both of us were finished before starting her part.
It was a 20 minute AMRAP, partners alternate stations:
- 5 strict handstand push ups (scale to kipping, then add abmats, or switch paralette push ups)
- 10 pull ups
- 15 pistols (scale to 30 air squats)
I did hspu with two abmats, too easy, but only one seems to be too hard, I need to find something in between. Maks did paralette push ups. Natasha did kipping no mats.
We all did unassisted pull ups.
Natasha did pistols and Maks and I did air squats.
I really did well on this workout. I smoked Maks on the pull ups, after 3 rounds he was breaking them up, neither of us was working very hard on the push up station and the squats, despite my legs begin sore, I was a piston, a squat machine. It was epic. Right to the end I didn't pause once.
Natasha worked the hardest of all of us, but I definitely pull my weight.
We completed 12 rounds and 11 reps: Natasha managed 6 pull ups before the buzzer.
Glad I went, I surprised myself.
So I guess my decision was made for me.
So naturally, since my legs are toast it was squats fiesta.
Started with 3 sets of 5 thruster, heaviest manageable weight. Did 125#. After a fairly long warm up things started to get easier.
Then we moved to 3 sets of 3 front squats. Worked up to 205#. Happy with that. Hardly felt my groin. Bonus.
The WOD was a partner WOD, but there were three of us, so I worked along side Maks and Natasha worked alone. She had to wait until both of us were finished before starting her part.
It was a 20 minute AMRAP, partners alternate stations:
- 5 strict handstand push ups (scale to kipping, then add abmats, or switch paralette push ups)
- 10 pull ups
- 15 pistols (scale to 30 air squats)
I did hspu with two abmats, too easy, but only one seems to be too hard, I need to find something in between. Maks did paralette push ups. Natasha did kipping no mats.
We all did unassisted pull ups.
Natasha did pistols and Maks and I did air squats.
I really did well on this workout. I smoked Maks on the pull ups, after 3 rounds he was breaking them up, neither of us was working very hard on the push up station and the squats, despite my legs begin sore, I was a piston, a squat machine. It was epic. Right to the end I didn't pause once.
Natasha worked the hardest of all of us, but I definitely pull my weight.
We completed 12 rounds and 11 reps: Natasha managed 6 pull ups before the buzzer.
Glad I went, I surprised myself.
Tuesday 19 August 2014
Strength log for Tuesday, August 19th
Well that almost felt like a waste of time.
My quads are so sore from yesterday's wall balls, DOMS like I don't remember ever having so bad.
I was even worried about rhabdo since my urine this morning was very dark. Thankfully later it was pale and clear, so I'm just a wimp with DOMS.
Naturally I went to the gym.
Hopped on the rower for an easy 1000m.
Then I rolled around on the orb, lower back and glutes, tight after yesterday's dead lifts.
Then Adam shows up to try the 20 rep challenge on the bench at 135#.
Naturally in his mind it wasn't a 20 rep challenge it was an as many reps as possible. So he makes it to 20, and keeps doing, failing at 28, so 27 complete reps.
Well I couldn't let that stand, so I warmed up to try and match that or beat it.
But no, I made 20 reps again, but that was all I had.
So, I tried to get some squats going, to loosen up my legs, did a few reps front squats at 115#, then decided to try some overhead squats, but it wasn't happening.
Then suddenly it was time to go.
Oh well, better than doing nothing.
My quads are so sore from yesterday's wall balls, DOMS like I don't remember ever having so bad.
I was even worried about rhabdo since my urine this morning was very dark. Thankfully later it was pale and clear, so I'm just a wimp with DOMS.
Naturally I went to the gym.
Hopped on the rower for an easy 1000m.
Then I rolled around on the orb, lower back and glutes, tight after yesterday's dead lifts.
Then Adam shows up to try the 20 rep challenge on the bench at 135#.
Naturally in his mind it wasn't a 20 rep challenge it was an as many reps as possible. So he makes it to 20, and keeps doing, failing at 28, so 27 complete reps.
Well I couldn't let that stand, so I warmed up to try and match that or beat it.
But no, I made 20 reps again, but that was all I had.
So, I tried to get some squats going, to loosen up my legs, did a few reps front squats at 115#, then decided to try some overhead squats, but it wasn't happening.
Then suddenly it was time to go.
Oh well, better than doing nothing.
Monday 18 August 2014
Strength log for Monday, August 18th
Given my groin and having done heavy dead lifts this morning I opted for strict press for lunch time strength work.
Rolled my glutes around first then started warming up.
The goal was 3 heavy singles at 95% of max, so 135#. Not easy by any stretch.
Tried a fourth but it wasn't happening. So it looks like it was a good choice.
After that I did some weighted pull ups.
Three triples with a 15# dumbbell, 20# dumbbell and then a 35# plate.
I'm going to call my physio right now to get this groin issue figured out.
Rolled my glutes around first then started warming up.
The goal was 3 heavy singles at 95% of max, so 135#. Not easy by any stretch.
Tried a fourth but it wasn't happening. So it looks like it was a good choice.
After that I did some weighted pull ups.
Three triples with a 15# dumbbell, 20# dumbbell and then a 35# plate.
I'm going to call my physio right now to get this groin issue figured out.
Crossfit log for Monday, August 18th
Good morning at Crossfit. Went to bed early. Still struggled to get out of bed at 4:50am.
Arrived 2 minutes late, thankfully the 5:30am class is very forgiving for tardiness.
Started with clean and jerk, 4 singles @ 85% of max. My current max is 185# (although I'm pretty sure I'm capable of more than that), so 85% is 157#
I did the first working set at 155#. My groin is still giving me problems. Catching the clean low is more scary than painful and the split jerk as well, it seems to be fine, but I feel it, and I worry each rep that it'll hurt.
Things went so well at 155# though that I bumped it up to 165# for the three other sets. Some of the jerks weren't very deep, and I caught the cleans high, then dropped slowly into the squat, but there were all successful lifts.
I think I'm going to book a physio appointment.
Then we did 3 sets of 3 dead lifts at 85%, which is 275# for my current max of 325#.
Enter Maks, who I'm working with and he decides to go up to 295#. Well my ego wasn't about to let that go, so I did 295# which is 90% of my max.
Or 85% of 345#, which is my new target for when I attempt my next 1 rep max (maybe even 355#, because 3x3 at 295# wasn't even that hard).
Finally, the WOD was 13.3 aka 12.4:
12 minute AMRAP of
- 150 wall balls 20# med ball, 10' target
- 90 double unders
- 30 muscle ups
Didn't need to worry about scaling, I knew I wouldn't make it to the muscle ups.
Started out way to hard, should've broken the wall balls at 15 reps at the most, but I felt good and kept going up to 35 reps.
Then 15, then 10, then I started to struggle with 7s and 6s and some 5s, with the occasional 10 in there, to the end.
Finished the wall balls in 11:37, 20 seconds faster then March 2013 when I did it for the 2013 Open, where I finished in 11:55 and had time for 1 double under.
This time I managed 7. I have a better score in me, just need to pace it better next time.
Arrived 2 minutes late, thankfully the 5:30am class is very forgiving for tardiness.
Started with clean and jerk, 4 singles @ 85% of max. My current max is 185# (although I'm pretty sure I'm capable of more than that), so 85% is 157#
I did the first working set at 155#. My groin is still giving me problems. Catching the clean low is more scary than painful and the split jerk as well, it seems to be fine, but I feel it, and I worry each rep that it'll hurt.
Things went so well at 155# though that I bumped it up to 165# for the three other sets. Some of the jerks weren't very deep, and I caught the cleans high, then dropped slowly into the squat, but there were all successful lifts.
I think I'm going to book a physio appointment.
Then we did 3 sets of 3 dead lifts at 85%, which is 275# for my current max of 325#.
Enter Maks, who I'm working with and he decides to go up to 295#. Well my ego wasn't about to let that go, so I did 295# which is 90% of my max.
Or 85% of 345#, which is my new target for when I attempt my next 1 rep max (maybe even 355#, because 3x3 at 295# wasn't even that hard).
Finally, the WOD was 13.3 aka 12.4:
12 minute AMRAP of
- 150 wall balls 20# med ball, 10' target
- 90 double unders
- 30 muscle ups
Didn't need to worry about scaling, I knew I wouldn't make it to the muscle ups.
Started out way to hard, should've broken the wall balls at 15 reps at the most, but I felt good and kept going up to 35 reps.
Then 15, then 10, then I started to struggle with 7s and 6s and some 5s, with the occasional 10 in there, to the end.
Finished the wall balls in 11:37, 20 seconds faster then March 2013 when I did it for the 2013 Open, where I finished in 11:55 and had time for 1 double under.
This time I managed 7. I have a better score in me, just need to pace it better next time.
Friday 15 August 2014
Strength log for Friday, August 15th
Was going to just do mobility. Maybe try some hanging if my hands were recovered from the toes to bar from this morning.
However, I got sucked in to a bench press challenge. 20 reps at 135#. There was a time not too long ago I know I wouldn't have been able to do this.
I wasn't sure going in I would be able to now. I did 10 reps rather quickly, and held it at the top for a rest, the did 5 more, much more difficult. Then 2 more, and one, and one more. It was getting really hard, but i managed the last one, and did it!
I was pretty happy. I don't know how big of a challenge it was, the guy that issued the challenge hasn't been able to do it yet.
Felt pretty good.
Managed to hang for two 1:00 sets for a total of 4:00 today so far.
However, I got sucked in to a bench press challenge. 20 reps at 135#. There was a time not too long ago I know I wouldn't have been able to do this.
I wasn't sure going in I would be able to now. I did 10 reps rather quickly, and held it at the top for a rest, the did 5 more, much more difficult. Then 2 more, and one, and one more. It was getting really hard, but i managed the last one, and did it!
I was pretty happy. I don't know how big of a challenge it was, the guy that issued the challenge hasn't been able to do it yet.
Felt pretty good.
Managed to hang for two 1:00 sets for a total of 4:00 today so far.
Crossfit log for Friday, August 15th
We did power cleans to 1 rep max for strength/skill work. Took two tries to hit my current max of 185#. Tried 195# but seeing as I just hit 191# in a squat clean, I didn't expect to make it. And I didn't.
The WOD was 12.3. Not my favourite. Did it last on March 11th, but this time I did it Rx.
Open WOD 12.3:
18 minutes, AMRAP
- 15 box jumps
- 12 push press 115#
- 9 toes to bar
I didn't chain the box jumps very well. Shared a two boxes between Justin, Kamil and myself. Only the first round was problem. Justin and I alternated, which was fine, it's a long workout. Within the first 5 jumps we had each nearly wrecked once. Had a good chuckle. After that, one of the two boxes was free, and once I had started on Justin's and he showed up, so I just turned around and continued on Kamil's who had just finished on his.
I was steady, but not fast. No bouncing back up, land and jump again, which is slow but takes much less focus and intensity.
Push press was much harder at 115# than 95#, maybe 105# would've been a smart option. Did them all in two sets of 6 with varying length of break between sets.
Toes to bar went really well. Grip was a bit of an issue with all the hanging. Hopefully in a week or so my hands will have toughened up. Did them in 6+3 for 3 rounds then 9 unbroken the fourth. Didn't make it to the fifth.
Score was 4 rounds + 20 reps (so 5 push press) or a total of 164. Not bad for Rx.
Did two hangs for 1 minute each (1 on rings, 1 on bar). Tried again after the WOD but the T2B kill my hands. Lasted less than 15 seconds!!
The WOD was 12.3. Not my favourite. Did it last on March 11th, but this time I did it Rx.
Open WOD 12.3:
18 minutes, AMRAP
- 15 box jumps
- 12 push press 115#
- 9 toes to bar
I didn't chain the box jumps very well. Shared a two boxes between Justin, Kamil and myself. Only the first round was problem. Justin and I alternated, which was fine, it's a long workout. Within the first 5 jumps we had each nearly wrecked once. Had a good chuckle. After that, one of the two boxes was free, and once I had started on Justin's and he showed up, so I just turned around and continued on Kamil's who had just finished on his.
I was steady, but not fast. No bouncing back up, land and jump again, which is slow but takes much less focus and intensity.
Push press was much harder at 115# than 95#, maybe 105# would've been a smart option. Did them all in two sets of 6 with varying length of break between sets.
Toes to bar went really well. Grip was a bit of an issue with all the hanging. Hopefully in a week or so my hands will have toughened up. Did them in 6+3 for 3 rounds then 9 unbroken the fourth. Didn't make it to the fifth.
Score was 4 rounds + 20 reps (so 5 push press) or a total of 164. Not bad for Rx.
Did two hangs for 1 minute each (1 on rings, 1 on bar). Tried again after the WOD but the T2B kill my hands. Lasted less than 15 seconds!!
Thursday 14 August 2014
Strength log for Thursday, August 14th
Bench.
3 sets of 3 at 195#. Wow. That was rough. 155# was a snap, 185# was hard, 195# was a fight.
Got it done though.
Did some hanging, two sets of 1:00 each, for my first day of 7 minutes accrued. Took me 3 days to reach that volume. Crazy.
3 sets of 3 at 195#. Wow. That was rough. 155# was a snap, 185# was hard, 195# was a fight.
Got it done though.
Did some hanging, two sets of 1:00 each, for my first day of 7 minutes accrued. Took me 3 days to reach that volume. Crazy.
Crossfit log for Thursday, August 14th
Finally back at Crossfit, two days off, for different reasons.
Started with alternating jerks and back squats.
5 sets of 3 jerks @ 75% of max clean and jerk.
5 sets of 10 back squats @ 75% of max clean and jerk.
1 min rest after each set.
I did 135# instead of 138#, meh.
I was worried about the jerks with my groin discomfort, but at that weight it apparently wasn't an issue.
I could still feel it in the bottom of the squat though, but at 135# is wasn't too bad.
Around this I managed to hang for 2 sets of 1:15 on the rings, and another 1:00 also on the rings. Then added a 0:30 on the pull up bar and finished off with 1:00 on the pull up bar. So 5:00 accrued so far today. I'll do some more at lunch.
The WOD was an 8 minutes AMRAP of:
- 12 handstand push ups (scaled to 6)
- 6 power snatch 135#/95#
Started with one abmat, ended up with two after the first round.
Opted for women's weight at 95# and that was plenty!
Only made 2 full rounds and 10 reps, 6 hspu and 4 snatches on the last round.
Started with alternating jerks and back squats.
5 sets of 3 jerks @ 75% of max clean and jerk.
5 sets of 10 back squats @ 75% of max clean and jerk.
1 min rest after each set.
I did 135# instead of 138#, meh.
I was worried about the jerks with my groin discomfort, but at that weight it apparently wasn't an issue.
I could still feel it in the bottom of the squat though, but at 135# is wasn't too bad.
Around this I managed to hang for 2 sets of 1:15 on the rings, and another 1:00 also on the rings. Then added a 0:30 on the pull up bar and finished off with 1:00 on the pull up bar. So 5:00 accrued so far today. I'll do some more at lunch.
The WOD was an 8 minutes AMRAP of:
- 12 handstand push ups (scaled to 6)
- 6 power snatch 135#/95#
Started with one abmat, ended up with two after the first round.
Opted for women's weight at 95# and that was plenty!
Only made 2 full rounds and 10 reps, 6 hspu and 4 snatches on the last round.
Wednesday 13 August 2014
Strength log for Wednesday, August 13th
I think my max dead lift is more than 325#
I just hit 3 sets of 3 at 90% (295#) and it was way too easy. Compared to the struggle on the back squats, strict press and even bench from 2 weeks ago, that was too easy.
Week after next I'll be testing some 1 rep maxes and I think I'll test dead lift a week earlier, so I'm testing everything at the same time. (and I think I'll wait an extra week for bench).
Also did 5 minutes and 45 seconds of hanging. Much better today, was able to hit 1 full minutes 5 times. I look forward to trying tomorrow at Crossfit on a real pull up bar.
I just hit 3 sets of 3 at 90% (295#) and it was way too easy. Compared to the struggle on the back squats, strict press and even bench from 2 weeks ago, that was too easy.
Week after next I'll be testing some 1 rep maxes and I think I'll test dead lift a week earlier, so I'm testing everything at the same time. (and I think I'll wait an extra week for bench).
Also did 5 minutes and 45 seconds of hanging. Much better today, was able to hit 1 full minutes 5 times. I look forward to trying tomorrow at Crossfit on a real pull up bar.
Tuesday 12 August 2014
Strength log for Tuesday, August 12th
I am going to be so sore by Thursday.
Repeated week 5 for shoulder press, 3x3 at 125#. Rough, but unaffected by the groin issue so was able to hit the target weight without any problems.
10 days off, wasn't a great idea. But the break will hopefully help in the long run.
After hitting my 3 sets I did my first instalment of the 30 day hanging challenge from Ido Portal, accrue 7 minutes per day of hanging. For me it will be only passive hanging to help with flexibility and mobility. Maybe near the end I'll add some active hanging and swinging. We'll see.
Tomorrow will be dead lifts, if I'm able to move at all that is.
Repeated week 5 for shoulder press, 3x3 at 125#. Rough, but unaffected by the groin issue so was able to hit the target weight without any problems.
10 days off, wasn't a great idea. But the break will hopefully help in the long run.
After hitting my 3 sets I did my first instalment of the 30 day hanging challenge from Ido Portal, accrue 7 minutes per day of hanging. For me it will be only passive hanging to help with flexibility and mobility. Maybe near the end I'll add some active hanging and swinging. We'll see.
Tomorrow will be dead lifts, if I'm able to move at all that is.
Monday 11 August 2014
Strength log for Monday, August 11th
Talked it over with Kiza and decided to repeat week 5. So 3x3 at 90%.
As I was working up I decided to do 85% instead. Although I hadn't felt any discomfort in my groin/aductor in a few days, as soon as I got in the bottom of my squat at 225#, I could feel it. I didn't hurt per se, but I could feel it.
So I did 245# instead of 255#, on the last set I really drifted forward on the second rep, so I called it quits. Just too worried about re-injuring. It's been getting better lately, so best to be conservative.
I expect I'll be fine with press and bench, and front squat is a bit lighter so I'll see how that goes before deciding what to tackle next week.
As I was working up I decided to do 85% instead. Although I hadn't felt any discomfort in my groin/aductor in a few days, as soon as I got in the bottom of my squat at 225#, I could feel it. I didn't hurt per se, but I could feel it.
So I did 245# instead of 255#, on the last set I really drifted forward on the second rep, so I called it quits. Just too worried about re-injuring. It's been getting better lately, so best to be conservative.
I expect I'll be fine with press and bench, and front squat is a bit lighter so I'll see how that goes before deciding what to tackle next week.
Crossfit log for Monday, August 11th
First day back at Crossfit in what seems like ages. (not as long as my blog says, I've forgot to log my last workout before vacation, I just posted my last strength workout, but have had to ask my crew to remind me of what we did at Crossfit).
It was a good workout to comeback to. Long, but good, and very easily scalable.
Started with an 18 minute EMOM, odd minutes, power snatches (5-5-5-3-3-3-1-1-1) and even minutes double unders 30-40, (or scale)
The guideline for the double unders was to try and keep about 30 seconds to rest before going back to the snatches.
Took it easy, first day back, did 75# for the sets of 5, 85# for the sets of 3 and 95#(1) and 105#(2) for the singles.
Double unders went really well for the first 4, did 30 reps almost all unbroken, then it fell apart and I hit 15 with 15 seconds left, the I hit 5, just stopped at 30 seconds, it wasn't going anywhere.
After that I hit 30 again but had to work to within 10 seconds of the buzzer, the next to last I had a good run and went 30 almost all unbroken, and the last one, since we weren't doing snatches again, we took the whole minutes and I still only managed 30. Oh well. It was a fast rope and I just wasn't used to it.
The WOD was a 12 minute AMRAP:
- 10 burpee box jumps
- 4 ring dips
each round add one ring dip (1st round 4, 2nd round 5, 3rd round 6, etc...)
Paced the burpees, ring dips were fast. after 4th round I started to fade fast. Stalled on the 8 ring dips, made 5 with 20 seconds left and just stopped, I tried a last one, but couldn't get back up to save my life.
77 reps. I'll take it.
I just got the low down on the workout from the 31st I forgot to log, I'll do that now.
It was a good workout to comeback to. Long, but good, and very easily scalable.
Started with an 18 minute EMOM, odd minutes, power snatches (5-5-5-3-3-3-1-1-1) and even minutes double unders 30-40, (or scale)
The guideline for the double unders was to try and keep about 30 seconds to rest before going back to the snatches.
Took it easy, first day back, did 75# for the sets of 5, 85# for the sets of 3 and 95#(1) and 105#(2) for the singles.
Double unders went really well for the first 4, did 30 reps almost all unbroken, then it fell apart and I hit 15 with 15 seconds left, the I hit 5, just stopped at 30 seconds, it wasn't going anywhere.
After that I hit 30 again but had to work to within 10 seconds of the buzzer, the next to last I had a good run and went 30 almost all unbroken, and the last one, since we weren't doing snatches again, we took the whole minutes and I still only managed 30. Oh well. It was a fast rope and I just wasn't used to it.
The WOD was a 12 minute AMRAP:
- 10 burpee box jumps
- 4 ring dips
each round add one ring dip (1st round 4, 2nd round 5, 3rd round 6, etc...)
Paced the burpees, ring dips were fast. after 4th round I started to fade fast. Stalled on the 8 ring dips, made 5 with 20 seconds left and just stopped, I tried a last one, but couldn't get back up to save my life.
77 reps. I'll take it.
I just got the low down on the workout from the 31st I forgot to log, I'll do that now.
Crossfit log for Thursday, July 31st
Totally forgot to log this workout, even after remembering the strength workout from the day before, I still forgot this one. It wasn't until I was halfway through logging today's workout that it dawned on me, and I had to ask my crew to remind me what we did. It was completely gone from my brain.
I do remember that I slept in, and went to the 6:30 class instead, and thankfully it wasn't full. Close, but not quite full.
Thankfully Julien came through form me.
The workout was 4 rounds for time:
- 7 handstand push ups
- 10 dead lifts 225# (scaled to 205#, but really, I should have done 225#)
- 20 wall balls 20# med ball.
HSPU were supposed to be strict, but since I can't do that, I went with 1 abmat, which I occasionally do instead my usual two, I figured if it called for strict it's supposed to be challenging.
Middle of round 2 I got an extra abmat.
No idea what my time was. Likely dead last.
We followed that up with 5 rounds of alternating 5 strict press with toes to bar.
Pick a number of t2b you can maintain for 5 rounds. They went well, 8 or 9 reps unbroken. Looked like I knew what I was doing.
I did 105# for the presses. Made only 4 rounds, I had a plane to catch and round 4 was a struggle, especially after all those hspu!
Done it done. And now, thankfully it's logged.
I do remember that I slept in, and went to the 6:30 class instead, and thankfully it wasn't full. Close, but not quite full.
Thankfully Julien came through form me.
The workout was 4 rounds for time:
- 7 handstand push ups
- 10 dead lifts 225# (scaled to 205#, but really, I should have done 225#)
- 20 wall balls 20# med ball.
HSPU were supposed to be strict, but since I can't do that, I went with 1 abmat, which I occasionally do instead my usual two, I figured if it called for strict it's supposed to be challenging.
Middle of round 2 I got an extra abmat.
No idea what my time was. Likely dead last.
We followed that up with 5 rounds of alternating 5 strict press with toes to bar.
Pick a number of t2b you can maintain for 5 rounds. They went well, 8 or 9 reps unbroken. Looked like I knew what I was doing.
I did 105# for the presses. Made only 4 rounds, I had a plane to catch and round 4 was a struggle, especially after all those hspu!
Done it done. And now, thankfully it's logged.
Strength work for Wednesday, July 30th
Looks like I forgot to post my last workout before going on vacation.
If memory serves and I followed the program (because I have absolutely no recollection of the workout) I would've done bench press for 3 sets of 3 at 195# (90% of max)
I suspect that it was a struggle as all the 90% work has been. I vaguely remember having to lift my but off the bench to get the final rep.
I may have worked on my pull downs for muscle up progression.
There you have it. At least there is a record.
If memory serves and I followed the program (because I have absolutely no recollection of the workout) I would've done bench press for 3 sets of 3 at 195# (90% of max)
I suspect that it was a struggle as all the 90% work has been. I vaguely remember having to lift my but off the bench to get the final rep.
I may have worked on my pull downs for muscle up progression.
There you have it. At least there is a record.
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