Snatch work and handstand push ups.
We seem to be doing those a lot lately.
This time 4 sets of 3 touch and go power snatch vs. 4 sets of 5 handstand push ups, the most difficult variant you can muster for 5 reps.
Worked up to 95# on the power snatch and did kipping hspu with no abmat.
That worked well.
Then we did 3 sets of 3 snatch grip dead lifts, I did 145#
The WOD was 13.2
10 minute AMRAP
- 5 shoulder to overhead 115#
- 10 dead lifts 115#
- 15 box jumps 24" box
I scaled to 95#, was worried about the dead lifts with my back which is still tight, especially after those wall balls on Wednesday.
I managed 4 full rounds and 24 reps. Not great, but that's what I had today.
Friday 31 October 2014
Thursday 30 October 2014
Strength log for Thursday, October 30th
Good day at the Y.
Did my physio homework and mobility work to ease my back and hips.
As I was about to start bench press, Dave arrives at the bench looking like he's going to set up.
I asked him if he was doing bench, quite surprised because he never does bench. I was even more surprised when he said yes. So I said great! We can work together.
I told him my plan to do 3 sets of 3 at 205#, and he laughed, saying he wouldn't be going that heavy, just wanting to see how 185# feels.
Now Dave is a way stronger guy than I am, his back squat is 405#, he can clean and jerk 275# (more once he improves his technique a bit), way stronger.
So once we got to 185# he decided to keeping going and see how it went.
Now this is week 3 for my strength program for me and a one off for him. I have no doubt that after a couple of weeks of regular bench we would destroy me, but today, I was stronger.
First set he fought for the third rep, and my first triple was as good as it gets.
Second set he went do doubles and I briefly fought the last rep of my triple.
Third set he fought the second rep, and I fought my third but got my 3-3-3.
It was nice to feel like a strong guy.
And like I say, if he continues, even once a week, he'll kick my ass by Christmas.
But not today.
Did my physio homework and mobility work to ease my back and hips.
As I was about to start bench press, Dave arrives at the bench looking like he's going to set up.
I asked him if he was doing bench, quite surprised because he never does bench. I was even more surprised when he said yes. So I said great! We can work together.
I told him my plan to do 3 sets of 3 at 205#, and he laughed, saying he wouldn't be going that heavy, just wanting to see how 185# feels.
Now Dave is a way stronger guy than I am, his back squat is 405#, he can clean and jerk 275# (more once he improves his technique a bit), way stronger.
So once we got to 185# he decided to keeping going and see how it went.
Now this is week 3 for my strength program for me and a one off for him. I have no doubt that after a couple of weeks of regular bench we would destroy me, but today, I was stronger.
First set he fought for the third rep, and my first triple was as good as it gets.
Second set he went do doubles and I briefly fought the last rep of my triple.
Third set he fought the second rep, and I fought my third but got my 3-3-3.
It was nice to feel like a strong guy.
And like I say, if he continues, even once a week, he'll kick my ass by Christmas.
But not today.
Wednesday 29 October 2014
Crossfit log for Wednesday, October 29th
So the second day of my 45th year started pretty much the same as the first, with me lying on the floor of the gym gasping for breath, leaving a sweat angel in my wake.
After the back squats 8-6-4-2 progressively heavier (185#, 205#, 225#, 245#) we set up for Team Fight Gone Bad.
We were only 4 so a waterfall start with only one team didn't make sense, so we did teams of 2, but start together, no member can advance until both are finished their current station.
3 rounds:
- 20 wall balls 20#/14#
- 20 sumo dead lift high pull 75#/55#
- 20 box jumps 20" box
- 20 push press 75#/55#
- 20 calorie row
Teamed up with Natasha, so we did women's Rx (except I used a 20# medicine ball). It made sense if I wanted to keep up with her.
It was just hard. For the most part we finished at the same time, but on the third round it was harder to keep up. She started on the wall balls and I on the sumo dead lift high pulls so she finished with the row and I with the wall balls.
She was done and I had 5 wall balls to go.
Our time was 22:47.
Team WOD really make you work hard.
After the back squats 8-6-4-2 progressively heavier (185#, 205#, 225#, 245#) we set up for Team Fight Gone Bad.
We were only 4 so a waterfall start with only one team didn't make sense, so we did teams of 2, but start together, no member can advance until both are finished their current station.
3 rounds:
- 20 wall balls 20#/14#
- 20 sumo dead lift high pull 75#/55#
- 20 box jumps 20" box
- 20 push press 75#/55#
- 20 calorie row
Teamed up with Natasha, so we did women's Rx (except I used a 20# medicine ball). It made sense if I wanted to keep up with her.
It was just hard. For the most part we finished at the same time, but on the third round it was harder to keep up. She started on the wall balls and I on the sumo dead lift high pulls so she finished with the row and I with the wall balls.
She was done and I had 5 wall balls to go.
Our time was 22:47.
Team WOD really make you work hard.
Tuesday 28 October 2014
Crossfit log for Tuesday, October 28th
Well, that was a rough.
After a barbell complex of 1 power clean + 1 power clean (touch an go) + 1 hang squat clean + 2 shoulder to overhead.
Find 1 rep max.
Worked with Kamil and worked up rather quickly. Managed 155#, likely could have done 165# or even 175#. Sadly we jumped from 155# to 185# and both Kamil and I failed, but he at least got the two power cleans.
The WOD was a chipper from hell.
For time:
- 50 calorie row
- 40 double unders
- 30 kettle bell swings 32kg
- 20 toes to bar
- 10 thrusters 135#
I hate rowing for calories. After getting through that and struggled through the double unders. Ended up getting a couple of strings of 10 - 12 reps, so I got to 40 relatively quickly.
I was planning on using the 24kg kettle bell, but at the last minute decided to go with the red devil. Made it in 3 sets of 10, with some longish breaks.
So now I'm a Rx roll. All hinging on the thrusters.
Did the T2B in 8, 7, 5 then slowly walked to the thrusters bar. Just do 2 I said to myself, get things started. Cleaned it into a squat and up into a thruster and re-rack it.. OMG that's heavy. Squat and thrust for 2. Drop it.
This is going to suck. Cleaned it again, and down and up for 2 again.
Coach yelling at me to go for 3. After a short break I managed to clean it into a thruster and hit 2 more reps for 3, only 3 to go. Same deal, and done.
Wow. Collapsed to the floor. Spent.
14:28 a minute and a half slower than Kamil who is a master of double unders.
Done is done.
After a barbell complex of 1 power clean + 1 power clean (touch an go) + 1 hang squat clean + 2 shoulder to overhead.
Find 1 rep max.
Worked with Kamil and worked up rather quickly. Managed 155#, likely could have done 165# or even 175#. Sadly we jumped from 155# to 185# and both Kamil and I failed, but he at least got the two power cleans.
The WOD was a chipper from hell.
For time:
- 50 calorie row
- 40 double unders
- 30 kettle bell swings 32kg
- 20 toes to bar
- 10 thrusters 135#
I hate rowing for calories. After getting through that and struggled through the double unders. Ended up getting a couple of strings of 10 - 12 reps, so I got to 40 relatively quickly.
I was planning on using the 24kg kettle bell, but at the last minute decided to go with the red devil. Made it in 3 sets of 10, with some longish breaks.
So now I'm a Rx roll. All hinging on the thrusters.
Did the T2B in 8, 7, 5 then slowly walked to the thrusters bar. Just do 2 I said to myself, get things started. Cleaned it into a squat and up into a thruster and re-rack it.. OMG that's heavy. Squat and thrust for 2. Drop it.
This is going to suck. Cleaned it again, and down and up for 2 again.
Coach yelling at me to go for 3. After a short break I managed to clean it into a thruster and hit 2 more reps for 3, only 3 to go. Same deal, and done.
Wow. Collapsed to the floor. Spent.
14:28 a minute and a half slower than Kamil who is a master of double unders.
Done is done.
Monday 27 October 2014
Strength log for Monday, October 27th
Redo of last Thursday's workout, except coming in fresh. Two days off, plus no Crossfit this morning due to trouble sleeping.
Rolled around with a lacrosse ball on the glutes and lower back. Did my physio homework and spinal flexibility work.
Then I got down to business.
Worked up with 45#, 65#, 95# and 105#. Rolled my shoulder on the left a bit between sets, it felt tight.
But on the belt and did a double at 115#, the was ready to tackle the workout.
As last time, 3 first sets were fine. Coming into set 4 was a bit stressful, this is where it fell apart last time. Thankfully there was no problem getting all 3 reps this time.
2 minutes break and back for the last set. The last rep was a more of a fight but never any risk of not making it.
Workout complete. Moving up to 3x3 @ 90% next time.
Stretched my hamstrings to finish up, already improvement from last week.
Rolled around with a lacrosse ball on the glutes and lower back. Did my physio homework and spinal flexibility work.
Then I got down to business.
Worked up with 45#, 65#, 95# and 105#. Rolled my shoulder on the left a bit between sets, it felt tight.
But on the belt and did a double at 115#, the was ready to tackle the workout.
As last time, 3 first sets were fine. Coming into set 4 was a bit stressful, this is where it fell apart last time. Thankfully there was no problem getting all 3 reps this time.
2 minutes break and back for the last set. The last rep was a more of a fight but never any risk of not making it.
Workout complete. Moving up to 3x3 @ 90% next time.
Stretched my hamstrings to finish up, already improvement from last week.
Friday 24 October 2014
Crossfit log for Friday, October 24th
"Jackie"
After light dead lifts, (light by personal preference as prescribe by my physio)
3 sets of 3 heavy and 3 sets of 8 lighter.
Only did, 185# and 135#. Even that felt tight, despite a longer than usual warm up, since I arrived a bit early. Even with bretzels and rolling and some lazy push ups. No pain, or discomfort, but I could feel it.
Then we tackled "Jackie"
-1000m row
-50 thrusters @ 45#
-30 pull ups.
Plan was: Break 10 minutes. Go easy on the row, don't put down the bar, rest for 5 deep breaths after every 10 reps for the thrusters, hammer the pull ups.
Averaged 2:15ish/500m on the row until the last 100m, then took it below 2:00/500m
Finished in around 4:18 I think. Winded but feeling fresh.
First 10 thrusters were fast, got to 11 before I remembered to break and breathe. Rested in the front rack position. 5 breaths started again.
Second 10 got harder, shoulders starting to burn. Resting in the front rack was getting uncomfortable. 10 more reps, shoulders are on fire.
I lower the bar to the hang, but it feels heavy in my hands. Hook grip solved that problem. 10 breaths maybe more, but now I have to clean it.
Fourth 10 was hard, rest at the hang again. Break seems longer, thinking I'll 5 and 5. Start again, get to 5 and I want to stop, but I keep going only 5 left, come on, just finish them!
Done. Off to the pull ups bar. Winded, shoulders on fire. Chalk my hands and jump on for 10 pull ups. Wasn't too bad. More chalk. Clock is at 8 minutes and change. 10 more pull ups. That sucked. Need to 10 more and the clock is ticking. coming up on 9:30 and I have 10 left.
At 9:30 I jump on the bar and put everything into the last 10 pull ups. Drop off the bar at 9:50.
Finally. Finally broke 10:00.
My new "Jackie" PR is 9:50
After light dead lifts, (light by personal preference as prescribe by my physio)
3 sets of 3 heavy and 3 sets of 8 lighter.
Only did, 185# and 135#. Even that felt tight, despite a longer than usual warm up, since I arrived a bit early. Even with bretzels and rolling and some lazy push ups. No pain, or discomfort, but I could feel it.
Then we tackled "Jackie"
-1000m row
-50 thrusters @ 45#
-30 pull ups.
Plan was: Break 10 minutes. Go easy on the row, don't put down the bar, rest for 5 deep breaths after every 10 reps for the thrusters, hammer the pull ups.
Averaged 2:15ish/500m on the row until the last 100m, then took it below 2:00/500m
Finished in around 4:18 I think. Winded but feeling fresh.
First 10 thrusters were fast, got to 11 before I remembered to break and breathe. Rested in the front rack position. 5 breaths started again.
Second 10 got harder, shoulders starting to burn. Resting in the front rack was getting uncomfortable. 10 more reps, shoulders are on fire.
I lower the bar to the hang, but it feels heavy in my hands. Hook grip solved that problem. 10 breaths maybe more, but now I have to clean it.
Fourth 10 was hard, rest at the hang again. Break seems longer, thinking I'll 5 and 5. Start again, get to 5 and I want to stop, but I keep going only 5 left, come on, just finish them!
Done. Off to the pull ups bar. Winded, shoulders on fire. Chalk my hands and jump on for 10 pull ups. Wasn't too bad. More chalk. Clock is at 8 minutes and change. 10 more pull ups. That sucked. Need to 10 more and the clock is ticking. coming up on 9:30 and I have 10 left.
At 9:30 I jump on the bar and put everything into the last 10 pull ups. Drop off the bar at 9:50.
Finally. Finally broke 10:00.
My new "Jackie" PR is 9:50
Thursday 23 October 2014
Strength and mobility log for Thursday, October 23rd
Started with my physio homework that I didn't do yesterday, and more mobility then off to the strict press rack.
Goal was 5 sets of 3 at 85%. 125#
First 3 sets were great. Set 4 was 2 reps and halfway up #3. Crap.
Took a bit longer rest before set 5 and same thing happened. 1 and 2 no problem, 3, not happening.
I guess the handstand pushup work from this morning took its toll. Or I'm just not ready.
I think I'll repeat the workout next week before progressing to 1 set of 3 at 90%.
Stretched my hamstrings aggressively before hitting the steam room.
Goal was 5 sets of 3 at 85%. 125#
First 3 sets were great. Set 4 was 2 reps and halfway up #3. Crap.
Took a bit longer rest before set 5 and same thing happened. 1 and 2 no problem, 3, not happening.
I guess the handstand pushup work from this morning took its toll. Or I'm just not ready.
I think I'll repeat the workout next week before progressing to 1 set of 3 at 90%.
Stretched my hamstrings aggressively before hitting the steam room.
Crossfit log for Thursday, October 23rd
In an effort to return to normalcy after yesterday's tragic shooting I went to Crossfit this morning despite being tired and a bit sore from the dead lifts and lack of mobility work (since the Y was closed as part of the lockdown in the downtown core).
Today had a bit of everything:
We started with power cleans, 4 sets of 4. Worked up to a pretty heavy 165# (90% of max) and managed to hit all 16 reps. I may have to retest this soon.
Then we did 5 sets of 7 back squats vs 5 sets of 5 strict handstand push ups.
Settle on 185# but ended up counting my last warmup set at 165# since I ran out of time.
For the hspu I tried with two abmats and was only able to get 2 strict. One scaling option was kip the pull up and slowly lower on the negative. Managed 3 of those on round two. Tried the strict again this time not releasing the tension from the lowering and manged to get on like that. Man that was a lot of work.
Ended up with only 4 sets of back squats including the last warm up, and 3 sets of incomplete hspu.
Meh.
WOD was a cornicopia: 10 minute cap:
21 pistols
3 rope climbs
With remaining time AMRAP:
-15 double unders (unbroken)
-9 burpees
-6 squat cleans 115# (scaled to 95#)
Pistol scaling option was on a box so you didn't have to keep the other leg aloft. First time I've ever done this and it was quite a breakthrough, but discovered a drastic imbalance. Left leg was gold, I was able to get right down and back up without issue, better than I ever expected, right leg, as soon as I got close to parallel I buckled. Next weakness to tackle at physio I guess.
Took me a full 4 minutes to get through the pistols and rope climbs, only to face the double unders. Struggled a lot, got 7, then 4, then refocused and managed 12 unbroken. That would do.
Burpees sucked after 6 reps.
Cleans were really tough, even at 95#.
Did 7 and 8 for the double unders and sets of 3 with quick breaks for the burpees. Manged to get 5 cleans before the buzzer.
DFL again, but I was too happy about the pistols to worry about it.
Today had a bit of everything:
We started with power cleans, 4 sets of 4. Worked up to a pretty heavy 165# (90% of max) and managed to hit all 16 reps. I may have to retest this soon.
Then we did 5 sets of 7 back squats vs 5 sets of 5 strict handstand push ups.
Settle on 185# but ended up counting my last warmup set at 165# since I ran out of time.
For the hspu I tried with two abmats and was only able to get 2 strict. One scaling option was kip the pull up and slowly lower on the negative. Managed 3 of those on round two. Tried the strict again this time not releasing the tension from the lowering and manged to get on like that. Man that was a lot of work.
Ended up with only 4 sets of back squats including the last warm up, and 3 sets of incomplete hspu.
Meh.
WOD was a cornicopia: 10 minute cap:
21 pistols
3 rope climbs
With remaining time AMRAP:
-15 double unders (unbroken)
-9 burpees
-6 squat cleans 115# (scaled to 95#)
Pistol scaling option was on a box so you didn't have to keep the other leg aloft. First time I've ever done this and it was quite a breakthrough, but discovered a drastic imbalance. Left leg was gold, I was able to get right down and back up without issue, better than I ever expected, right leg, as soon as I got close to parallel I buckled. Next weakness to tackle at physio I guess.
Took me a full 4 minutes to get through the pistols and rope climbs, only to face the double unders. Struggled a lot, got 7, then 4, then refocused and managed 12 unbroken. That would do.
Burpees sucked after 6 reps.
Cleans were really tough, even at 95#.
Did 7 and 8 for the double unders and sets of 3 with quick breaks for the burpees. Manged to get 5 cleans before the buzzer.
DFL again, but I was too happy about the pistols to worry about it.
Wednesday 22 October 2014
Crossfit log for Wednesday, October 22nd
Heaving snatch balance + 2 overhead squats.
2-2-1-1-1
Tried to get this going with squats snatch. Went better than I thought, but I wasn't able to lock out on the snatch balance.
So I tried to split them and the first few were a bit rough on the groin, but after that it got quite good.
Worked up to 95# for the doubles and 105# for the singles. Felt solid.
WOD was a bit of a disaster.
21-15-9
- dead lifts 185#
- box jumps 30"
I haven't done any dead lifts since my injury, in fact, nothing since my PR at 365#. So I scaled to 155# and even that wasn't happening.
After the first round I hammered out 10 dead lifts and called it quits. I could feel all Rob's work being chipped away. There was no point continuing.
Haven't had a DNF in a while. Doesn't matter.
2-2-1-1-1
Tried to get this going with squats snatch. Went better than I thought, but I wasn't able to lock out on the snatch balance.
So I tried to split them and the first few were a bit rough on the groin, but after that it got quite good.
Worked up to 95# for the doubles and 105# for the singles. Felt solid.
WOD was a bit of a disaster.
21-15-9
- dead lifts 185#
- box jumps 30"
I haven't done any dead lifts since my injury, in fact, nothing since my PR at 365#. So I scaled to 155# and even that wasn't happening.
After the first round I hammered out 10 dead lifts and called it quits. I could feel all Rob's work being chipped away. There was no point continuing.
Haven't had a DNF in a while. Doesn't matter.
Tuesday 21 October 2014
Strength log for Tuesday, October 21st
I don't often work that hard with an empty bar.
After working through my physio homework and mobility work I decided, since I was told to go easy on the squats for this cycle, I'd do some overhead squat work. Necessarily light but still hard work.
I started working and first attempt I actually got into a decent squat. I did a couple of sets and tried to go heavier but it wasn't happening. Even at 95#.
I was bummed.
Dave Rapai told me about some work he'd done, basically holding a backsquat for 2 minutes, two or three times to warm up, then hold a overhead squat for as long as you can.
So I tried to get into a overhead squat and I got down and really deep. shockingly deep. I held it for a long time and really worked the position, forcing my shoulders to externally rotate. It was the best overhead squat I ever did. Even if it was empty bar.
I did this a couple of times and felt really good.
So not lost at all.
After working through my physio homework and mobility work I decided, since I was told to go easy on the squats for this cycle, I'd do some overhead squat work. Necessarily light but still hard work.
I started working and first attempt I actually got into a decent squat. I did a couple of sets and tried to go heavier but it wasn't happening. Even at 95#.
I was bummed.
Dave Rapai told me about some work he'd done, basically holding a backsquat for 2 minutes, two or three times to warm up, then hold a overhead squat for as long as you can.
So I tried to get into a overhead squat and I got down and really deep. shockingly deep. I held it for a long time and really worked the position, forcing my shoulders to externally rotate. It was the best overhead squat I ever did. Even if it was empty bar.
I did this a couple of times and felt really good.
So not lost at all.
Crossfit log for Tuesday, October 21st
So behind the neck push press and a reflex to push you head back during push press equals what could've been a mild concussion. Thankfully it was on the last set, so I just called it quits. Sadly the before last set wasn't very good.
It was 3 sets of 3 and 2 sets of 2, heavy.
Did the triples at 145# and the doubles (which turned out to be on rep, at 155#).
WOD was a team WOD, once again with a new (relatively new, not a regular morning) guy, Darryl. Again wasn't sure what his abilities were, but he is still recovering from a dislocated elbow (ouch).
Lana was shadowing me, since there were 5 of us.
12 minute AMRAP
-27 hang power snatch 75#/55# bar can't touch the ground has to be passed off
-18 wall balls 20#/14#
-9 pull ups
We should've gone with women's weight. Darryl was weak on the wall balls, so we did sets of 6, giving him the last three snatches, I'd the first and last 6 wall balls, leaving him only 6 in the middle. Then I'd let him do as many pull ups as he could and I'd finish them off.
He started to fade on the snatches on round 2. So we shortened our sets and I still managed to get him on the last few snatches so I could move to the wall balls with Lana.
We lost a ton of time on transitions, and 75# got heavy real quick, leaving the shoulders dead for the wall balls.
We managed 2 full rounds plus 26 snatches.
I worked really hard, so I'm happy with that.
It was 3 sets of 3 and 2 sets of 2, heavy.
Did the triples at 145# and the doubles (which turned out to be on rep, at 155#).
WOD was a team WOD, once again with a new (relatively new, not a regular morning) guy, Darryl. Again wasn't sure what his abilities were, but he is still recovering from a dislocated elbow (ouch).
Lana was shadowing me, since there were 5 of us.
12 minute AMRAP
-27 hang power snatch 75#/55# bar can't touch the ground has to be passed off
-18 wall balls 20#/14#
-9 pull ups
We should've gone with women's weight. Darryl was weak on the wall balls, so we did sets of 6, giving him the last three snatches, I'd the first and last 6 wall balls, leaving him only 6 in the middle. Then I'd let him do as many pull ups as he could and I'd finish them off.
He started to fade on the snatches on round 2. So we shortened our sets and I still managed to get him on the last few snatches so I could move to the wall balls with Lana.
We lost a ton of time on transitions, and 75# got heavy real quick, leaving the shoulders dead for the wall balls.
We managed 2 full rounds plus 26 snatches.
I worked really hard, so I'm happy with that.
Monday 20 October 2014
Strength and Physio log for Monday, October 20th
First a note that I did strict press on Saturday in my home gym, since I missed Crossfit Friday morning and I didn't official start week 2 programming on the strict press. I also knew I wouldn't be going to Crossfit this morning so it made sense to do something Saturday.
I did 3 sets of 5 at 115#. Very difficult but I did it.
Today started with a trip to Rob Crispo, master physiotherapist.
Needled my medial glute on the left, piriformis on the right (which shot like a lightening bold right down to my foot!) and my erectors. Did some range of motion and muscle engagement tests and gave me more home work.
He's still a bit cautious about my back and told me to go easy this cycle. So I'll continue press work but ease off on the squat work. I'll do some higher volume, some pause squats, some slow and not to full extension work to strengthen the legs while not taking as much toll on the back.
Homework consists of the same glute recruitment drill as before and another similar on on the other side called the Right Sidelying Left Adductor Pullback which is almost the opposite of the other one.
Lying on the opposite side, pull the left need back instead of forward and push it into the other leg instead of spreading them. Sucks so bad.
So I did the home work at the Y with some bretzels and lazy push ups, then did some light squats.
Then I hopped on the bench and warmed up to hit 5 sets of 3 at 85%, but added 5lbs to make it 195# instead of 190#
That was rough. I had to get bailed out on the very last rep. I was in a bad position and couldn't recover.
I'm happy with that. Looking forward to next workout.
I did 3 sets of 5 at 115#. Very difficult but I did it.
Today started with a trip to Rob Crispo, master physiotherapist.
Needled my medial glute on the left, piriformis on the right (which shot like a lightening bold right down to my foot!) and my erectors. Did some range of motion and muscle engagement tests and gave me more home work.
He's still a bit cautious about my back and told me to go easy this cycle. So I'll continue press work but ease off on the squat work. I'll do some higher volume, some pause squats, some slow and not to full extension work to strengthen the legs while not taking as much toll on the back.
Homework consists of the same glute recruitment drill as before and another similar on on the other side called the Right Sidelying Left Adductor Pullback which is almost the opposite of the other one.
Lying on the opposite side, pull the left need back instead of forward and push it into the other leg instead of spreading them. Sucks so bad.
So I did the home work at the Y with some bretzels and lazy push ups, then did some light squats.
Then I hopped on the bench and warmed up to hit 5 sets of 3 at 85%, but added 5lbs to make it 195# instead of 190#
That was rough. I had to get bailed out on the very last rep. I was in a bad position and couldn't recover.
I'm happy with that. Looking forward to next workout.
Friday 17 October 2014
Strength log for Friday, October 17th
Decided to do front squats. I didn't have time to do week 2 of strict press, maybe I'll do that tomorrow at home if I have time.
So the goal was 3 sets of 5 at 80% of max, so 205#.
Not easy, especially after yesterday's lunges (which is why I didn't go to Crossfit this morning). My butt is killing me!
Thankfully I was able to complete the workout as prescribed.
All this after going through the mobility/physio series of glute mash, bretzels, upward dog and hamstring stretch.
Thankfully another physio appointment on Monday. This one hopefully get rid of the last of it.
So the goal was 3 sets of 5 at 80% of max, so 205#.
Not easy, especially after yesterday's lunges (which is why I didn't go to Crossfit this morning). My butt is killing me!
Thankfully I was able to complete the workout as prescribed.
All this after going through the mobility/physio series of glute mash, bretzels, upward dog and hamstring stretch.
Thankfully another physio appointment on Monday. This one hopefully get rid of the last of it.
Thursday 16 October 2014
Strength log for Thursday, October 16th
Bench day.
Of course I started with mobility. Rolled out my glutes from this morning lunges and my lower back. Some upward dog. Stretch my hams which I haven't done in ages. OMG! I've regressed! Need to work on that and add it to my weekly schedule.
Then I hopped on the bench and warmed up toward 3 sets of 5 at 185# (just over 80% of max.
Rough, but I managed it without lifting my butt off the bench. Really happy with this workout. I think in a couple of weeks I'll hit 235# for sure.
Of course I started with mobility. Rolled out my glutes from this morning lunges and my lower back. Some upward dog. Stretch my hams which I haven't done in ages. OMG! I've regressed! Need to work on that and add it to my weekly schedule.
Then I hopped on the bench and warmed up toward 3 sets of 5 at 185# (just over 80% of max.
Rough, but I managed it without lifting my butt off the bench. Really happy with this workout. I think in a couple of weeks I'll hit 235# for sure.
Crossfit log for Thursday, October 16th
Oh boy, am I going to be sore tomorrow.
Started with a clean and push press complex that I got wrong until the last set.
Was supposed to be 1 power clean + 4 push press, + 4 hang power clean. Choose a weight that is heavy but allows for explosiveness throughout.
I totally missed the "4" in front of "push press" I did 1 + 1 + 4 until I realized others were doing 4 push press.
Settled on 125#. Went well aside from my error.
Followed that up with max reps pull ups, chest to bar if you could. I only got to 17 regular. Can't string CTB. We've done so many pull ups this week, plus toes to bar that my lats and shoulder muscles are tight and sore and not up to the challenge.
The WOD was a chipper that I really didn't enjoy, for time:
- 750m row
- 100ft axle front rack walking lunges 110# (scaled to 95#)
- 30 toes to bar
- 30 wall balls
- 30 burpees.
I wasn't looking forward to the burpees this time. Ugh.
The row was fine, the lunges were hard, but my groin held up nicely.
T2B almost killed me. As mentioned above, the number of pull ups and T2B we've done this week made kipping these really hard. Took a lot out of me.
The wall balls were okay, but the burpees sucked. Took me forever to finish them.
17:57 ugh.
Started with a clean and push press complex that I got wrong until the last set.
Was supposed to be 1 power clean + 4 push press, + 4 hang power clean. Choose a weight that is heavy but allows for explosiveness throughout.
I totally missed the "4" in front of "push press" I did 1 + 1 + 4 until I realized others were doing 4 push press.
Settled on 125#. Went well aside from my error.
Followed that up with max reps pull ups, chest to bar if you could. I only got to 17 regular. Can't string CTB. We've done so many pull ups this week, plus toes to bar that my lats and shoulder muscles are tight and sore and not up to the challenge.
The WOD was a chipper that I really didn't enjoy, for time:
- 750m row
- 100ft axle front rack walking lunges 110# (scaled to 95#)
- 30 toes to bar
- 30 wall balls
- 30 burpees.
I wasn't looking forward to the burpees this time. Ugh.
The row was fine, the lunges were hard, but my groin held up nicely.
T2B almost killed me. As mentioned above, the number of pull ups and T2B we've done this week made kipping these really hard. Took a lot out of me.
The wall balls were okay, but the burpees sucked. Took me forever to finish them.
17:57 ugh.
Wednesday 15 October 2014
Strength log for Wednesday, October 15th
Back squat day.
Went back to week 2 of the plan. I know I said I'd start with week 3, but I was a bit scared of the back squat and I figured I already started the week not doing week 3, so why not start week 3 fresh next Monday? Right? So this week can be whatever, and week 2 3 sets of 5 at 80% (235# for back squats) seem like a good idea.
Started with some mobility work, rolling out the glutes, lazy push ups. Did some bretzels right before the weight started to get heavy.
I needed a solid back squat workout and today I delivered. It was a busy day at the Y so I was working in with Dave Rapai. After warming up to 225# we couldn't find any 5# plates nearby but we each had a 10#, so I figured why not, I'll do 245# instead.
It wasn't easy, but I did it. I was solid. Very upright. All this work on my back with the upward dog/lazy pushup and bretzels is making a big difference and improving my position.
Very happy with this workout.
Hit the steam room afterwards. Fabulous.
Went back to week 2 of the plan. I know I said I'd start with week 3, but I was a bit scared of the back squat and I figured I already started the week not doing week 3, so why not start week 3 fresh next Monday? Right? So this week can be whatever, and week 2 3 sets of 5 at 80% (235# for back squats) seem like a good idea.
Started with some mobility work, rolling out the glutes, lazy push ups. Did some bretzels right before the weight started to get heavy.
I needed a solid back squat workout and today I delivered. It was a busy day at the Y so I was working in with Dave Rapai. After warming up to 225# we couldn't find any 5# plates nearby but we each had a 10#, so I figured why not, I'll do 245# instead.
It wasn't easy, but I did it. I was solid. Very upright. All this work on my back with the upward dog/lazy pushup and bretzels is making a big difference and improving my position.
Very happy with this workout.
Hit the steam room afterwards. Fabulous.
Crossfit log for Wednesday, October 15th
We did snatch work again today. Not my favorite, but it's good for me, so I do it.
My groin is still bugging me. Rob the physio asked me last time, when I went in for my back if it was, but I wasn't sure, at least now I know it is.
The problem is, with these nagging injuries and my age, it takes me so long to warm up, that when I'm starting to feel good to do the work everyone else is finished.
So I think I actually squeezed in 2 sets of 3 snatches from the low hang when the board said 3 sets. Meh, I wasn't getting very low anyway.
Then we did snatch grip dead lifts vs. strict bar dips
I did 135# vs 10 dips except the last set of dips I stopped at 6. I'd had enough.
Then we set up the WOD.
It was a team WOD.
12 minute AMRAP share the work as desired
- 20 burpee box jumps 24" box
- 20 cleans 115# barbell
Supposed to be teams of 2 but we were 5, so the girls did 20 reps and the boys just did 30 reps. The problem with this schema is that we got twice as much rest. Would've made more sense to have one of the guys shadow someone. Whatever, it was still touch.
We broke it up in sets of 5 each.
The third guy was new, from Crossfit Firebreather, wasn't sure how good his engine was. Kyle and I smoked him. He started to fade at the end of round 2 and was we started round three with the clock running out he managed his 5 burpee box jumps then rolled on to the floor done. Kyle stepped in to do his last 5 as the timer buzzed.
2 rounds plus 30 box jumps = 150 reps.
Team WOD really demonstrate your relative fitness, we did the exact same work. Kyle smoked the cleans and struggled a bit on the burpees, I was really moving on the burpee box jumps, and struggling on the cleans. It was gratifying at the end to not be the weakest link.
My groin is still bugging me. Rob the physio asked me last time, when I went in for my back if it was, but I wasn't sure, at least now I know it is.
The problem is, with these nagging injuries and my age, it takes me so long to warm up, that when I'm starting to feel good to do the work everyone else is finished.
So I think I actually squeezed in 2 sets of 3 snatches from the low hang when the board said 3 sets. Meh, I wasn't getting very low anyway.
Then we did snatch grip dead lifts vs. strict bar dips
I did 135# vs 10 dips except the last set of dips I stopped at 6. I'd had enough.
Then we set up the WOD.
It was a team WOD.
12 minute AMRAP share the work as desired
- 20 burpee box jumps 24" box
- 20 cleans 115# barbell
Supposed to be teams of 2 but we were 5, so the girls did 20 reps and the boys just did 30 reps. The problem with this schema is that we got twice as much rest. Would've made more sense to have one of the guys shadow someone. Whatever, it was still touch.
We broke it up in sets of 5 each.
The third guy was new, from Crossfit Firebreather, wasn't sure how good his engine was. Kyle and I smoked him. He started to fade at the end of round 2 and was we started round three with the clock running out he managed his 5 burpee box jumps then rolled on to the floor done. Kyle stepped in to do his last 5 as the timer buzzed.
2 rounds plus 30 box jumps = 150 reps.
Team WOD really demonstrate your relative fitness, we did the exact same work. Kyle smoked the cleans and struggled a bit on the burpees, I was really moving on the burpee box jumps, and struggling on the cleans. It was gratifying at the end to not be the weakest link.
Tuesday 14 October 2014
Crossfit log for Tuesday, October 14th
Back at it. With my back recovery, I didn't do much last week so I'm glad to be back at it this week.
Started with a thruster complex:
1 squat clean thruster + 2 thrusters.
Reps: 2-2-1-1-1 getting heavier
vs.
Weighted strict pull ups or strict chest to bar 2-5 reps.
Did 125#, 125#, 135#, 145#, 155# last set was rough
Tried to get CTB, but it wasn't happening, opted for a 20# dumbbell between my knees for 3 reps.
Rough.
WOD was a 12 minute workout with cash in:
15 handstand push ups (did 1 abmat)
30 toes to bar
AMRAP with remaining time:
- 10 dead lifts 75# (Rx was 95#)
- 10 push press 75# (same bar)
- 10 pull ups
Made it to 14 hspu without coming off the wall. 15 just wasn't happening. Came off the wall for like 10 seconds and went back for # 15. Happy with that.
T2B went okay, did 7, 5, 4, 4, 4. The 7, 5 and first 4 were really nice and fast and good kip. The last 2 sets of 4 had no kip and pretty much sucked. But I got 'em done.
I didn't look at the clock at this point, wish I had. Dead lifts were a snap, tried to go slow to catch my breath.
Push press went well, 85# might have been a better choice but I'm glad I went with 75#.
Pull ups were a snap. I was worried with the strict and T2B that they be harder, but it went okay.
Managed 3 complete rounds. Happy with that.
Started with a thruster complex:
1 squat clean thruster + 2 thrusters.
Reps: 2-2-1-1-1 getting heavier
vs.
Weighted strict pull ups or strict chest to bar 2-5 reps.
Did 125#, 125#, 135#, 145#, 155# last set was rough
Tried to get CTB, but it wasn't happening, opted for a 20# dumbbell between my knees for 3 reps.
Rough.
WOD was a 12 minute workout with cash in:
15 handstand push ups (did 1 abmat)
30 toes to bar
AMRAP with remaining time:
- 10 dead lifts 75# (Rx was 95#)
- 10 push press 75# (same bar)
- 10 pull ups
Made it to 14 hspu without coming off the wall. 15 just wasn't happening. Came off the wall for like 10 seconds and went back for # 15. Happy with that.
T2B went okay, did 7, 5, 4, 4, 4. The 7, 5 and first 4 were really nice and fast and good kip. The last 2 sets of 4 had no kip and pretty much sucked. But I got 'em done.
I didn't look at the clock at this point, wish I had. Dead lifts were a snap, tried to go slow to catch my breath.
Push press went well, 85# might have been a better choice but I'm glad I went with 75#.
Pull ups were a snap. I was worried with the strict and T2B that they be harder, but it went okay.
Managed 3 complete rounds. Happy with that.
Monday 13 October 2014
Strength log for Monday, October 13th
I don't often get to workout in my garage, since I'm either at the box or the Y, but since everything was closed and everyone was home it made sense to make use of the fabulous Rogue bar and bumpers I have.
Strict press was the order of the day. Took my time working up to 130# for a single.
Tried 150# again for a new PR, with the same result as the last three times.
So I figured I'd hit 135# for 3. Got one and that was it.
Need a plan.
Given my back and slowly getting back to heavy back squats, and the trouble I've been having getting to my current and new PRs I think it's time to go back to the 6 week program. Maybe shorten it up to 4 weeks, since I've already spent a couple of weeks post PRs in some kind of plateau.
The full plan is this:
Week one: 5 x 5 reps at 75%
Week two: 3 x 5 reps at 80%
Week three: 5 x 3 reps at 85%
Week four: 3 x 3 reps at 90%
Week five : 1 x 3 reps or 3 x 1 rep at 95%
Week six: test 1 reps max.
I think I'll start at week 3 going forward. See how that works out.
Strict press was the order of the day. Took my time working up to 130# for a single.
Tried 150# again for a new PR, with the same result as the last three times.
So I figured I'd hit 135# for 3. Got one and that was it.
Need a plan.
Given my back and slowly getting back to heavy back squats, and the trouble I've been having getting to my current and new PRs I think it's time to go back to the 6 week program. Maybe shorten it up to 4 weeks, since I've already spent a couple of weeks post PRs in some kind of plateau.
The full plan is this:
Week one: 5 x 5 reps at 75%
Week two: 3 x 5 reps at 80%
Week three: 5 x 3 reps at 85%
Week four: 3 x 3 reps at 90%
Week five : 1 x 3 reps or 3 x 1 rep at 95%
Week six: test 1 reps max.
I think I'll start at week 3 going forward. See how that works out.
Friday 10 October 2014
Strength log for Friday, October 10th
Front squats. Wanted to see how they felt compared to the back squats.
Plus yesterday's run may have helped put things back into place.
Plus it's been a couple of days now since the treatment and things are settling, so time to see where things are at.
Started with mobility and stretching. Rolled my medial glute, did some lazy push ups (getting much more range of motion on these), then some bretzels.
Warmed up with empty bar, 95# and 135#. Started to get serious at 185#. Added the weight belt at 205# for 2 reps. Did a single at 225# and another at 245# no issue.
10lbs off my PR front squat. I think things are back in order.
I can still feel it, so there will be no heavy catching, snatches or cleans, but I think strength work is a go.
Did some bench, but I wasn't feeling the love, so I called it a day.
Did some steam room therapy which was heavenly.
Plus yesterday's run may have helped put things back into place.
Plus it's been a couple of days now since the treatment and things are settling, so time to see where things are at.
Started with mobility and stretching. Rolled my medial glute, did some lazy push ups (getting much more range of motion on these), then some bretzels.
Warmed up with empty bar, 95# and 135#. Started to get serious at 185#. Added the weight belt at 205# for 2 reps. Did a single at 225# and another at 245# no issue.
10lbs off my PR front squat. I think things are back in order.
I can still feel it, so there will be no heavy catching, snatches or cleans, but I think strength work is a go.
Did some bench, but I wasn't feeling the love, so I called it a day.
Did some steam room therapy which was heavenly.
Thursday 9 October 2014
The 2014 Wellness Challenge 5km race report
I haven't written a race report since the Goofy Race and a half challenge in January 2013. That's was my last race. Wow.
Last time I did this event, I ran from downtown as a warm up and had a really good result.
Having virtually no running under my belt in the last 18 months, turns out that wasn't a great strategy this time.
I underestimated how far it is from my office to the start (4.25km) and headed out far later than I should have. The head wind was no picnic either, this would be a challenging race for the back stretch was into that wind.
The drizzle, which Accuweather.com claimed wasn't happening, made for chills when then wind gusts picked up.
My legs were already fatigued and I had to turn up the pace with 1km of my "warm up" left and not much more than 5 minutes to make it in time (I was running backward along the race course and just passed the 1km marker heading to the start area).
I arrived in the corral in time to hear the announcer say "30 seconds!". Yikes!
Well, too late to worry about it, I took of at a slower pace, to hopefully find my legs soon, that seemed to be working. At the first kilometre marker, someone just behind me yelled out, that was a 5:20 first kilometre (I had no watch). Not stellar, but not too bad.
By 2km (which was really 6.25km for me!) I was starting to rethink my strategy. I took a quick walk break and regrouped. I started up again with a better spring in my step, but noticed that my right foot was tingly.
By 2.5km it was numb. I loosened my shoe and shook it out, didn't seem to help. So now I'm a bit paranoid since I've been having back issues, I hope it's not spinal nerve issues! But it felt familiar, I've had this before. I decide to take off my shoes and socks and when I did it was already better, I could see the pattern of my socks imprinted on the top of my foot.
I couldn't think of anything else to do, so I took off barefoot, holding my shoes in each hand. I've done enough barefoot running to know I could handle 2km, so I figured: why not? And I was moving. The last 2km were the fastest I'd run all day. It felt glorious. The wet pavement under my feet felt strangely soothing.
I got a lot of shocked and surprised comments from the runners I passed when they noticed I was in my bare feet.
I had already lost a ton of time so there was no real goal to achieve other than finishing strong. And that's what I did.
Without the insane warm up run or had I left 15 minutes earlier to to have time to recover before the race it would've been a completely different story. Not necessarily any better story, but very different. I likely would've started way too fast as usual.
A personal worst by nearly 10 minutes! Definitely not the smartest race I've ever run, but it was nice to be out there on the race course again.
Last time I did this event, I ran from downtown as a warm up and had a really good result.
Having virtually no running under my belt in the last 18 months, turns out that wasn't a great strategy this time.
I underestimated how far it is from my office to the start (4.25km) and headed out far later than I should have. The head wind was no picnic either, this would be a challenging race for the back stretch was into that wind.
The drizzle, which Accuweather.com claimed wasn't happening, made for chills when then wind gusts picked up.
My legs were already fatigued and I had to turn up the pace with 1km of my "warm up" left and not much more than 5 minutes to make it in time (I was running backward along the race course and just passed the 1km marker heading to the start area).
I arrived in the corral in time to hear the announcer say "30 seconds!". Yikes!
Well, too late to worry about it, I took of at a slower pace, to hopefully find my legs soon, that seemed to be working. At the first kilometre marker, someone just behind me yelled out, that was a 5:20 first kilometre (I had no watch). Not stellar, but not too bad.
By 2km (which was really 6.25km for me!) I was starting to rethink my strategy. I took a quick walk break and regrouped. I started up again with a better spring in my step, but noticed that my right foot was tingly.
By 2.5km it was numb. I loosened my shoe and shook it out, didn't seem to help. So now I'm a bit paranoid since I've been having back issues, I hope it's not spinal nerve issues! But it felt familiar, I've had this before. I decide to take off my shoes and socks and when I did it was already better, I could see the pattern of my socks imprinted on the top of my foot.
I couldn't think of anything else to do, so I took off barefoot, holding my shoes in each hand. I've done enough barefoot running to know I could handle 2km, so I figured: why not? And I was moving. The last 2km were the fastest I'd run all day. It felt glorious. The wet pavement under my feet felt strangely soothing.
I got a lot of shocked and surprised comments from the runners I passed when they noticed I was in my bare feet.
I had already lost a ton of time so there was no real goal to achieve other than finishing strong. And that's what I did.
Without the insane warm up run or had I left 15 minutes earlier to to have time to recover before the race it would've been a completely different story. Not necessarily any better story, but very different. I likely would've started way too fast as usual.
A personal worst by nearly 10 minutes! Definitely not the smartest race I've ever run, but it was nice to be out there on the race course again.
Crossfit log for Thursday, October 9th
The dry needling and massage followed by a good night's sleep seems to have really helped.
My body position is back to normal, with a little tightness, but no pain. Huge deal.
Avoiding bending forward doing lots of upward dog.
So I went to Crossfit planning to do what I could.
Started with snatch 3 doubles at 65% (I did 75#). Went really well. Took a while to warm up but managed some pretty good snatches.
Then clean and jerk, 3 double at 65%, rest as needed (did 125#). Same deal. Happy with that.
No issue with my back.
WOD was not the best option for my back, thankfully only 8 minute AMRAP:
- 1 rope climb
- 4, 8, 12, 16, 20... alternating dumbbell snatches. 70# men/ 50# women.
The day I hurt myself we did rope climbs. I don't think they were the cause but still had me worried.
You have to really bend down low to pick up a dumbbell off the floor, so I scaled to power snatch with 75#.
Climbed the rope carefully and it wasn't a problem
Snatches were still hard, but at least I didn't have to bend so low. Made 4 rounds with like 5 seconds left, no point trying to climb the rope.
Felt good to move.
Did some bretzels and more upward dog before I left.
Happy with that.
My body position is back to normal, with a little tightness, but no pain. Huge deal.
Avoiding bending forward doing lots of upward dog.
So I went to Crossfit planning to do what I could.
Started with snatch 3 doubles at 65% (I did 75#). Went really well. Took a while to warm up but managed some pretty good snatches.
Then clean and jerk, 3 double at 65%, rest as needed (did 125#). Same deal. Happy with that.
No issue with my back.
WOD was not the best option for my back, thankfully only 8 minute AMRAP:
- 1 rope climb
- 4, 8, 12, 16, 20... alternating dumbbell snatches. 70# men/ 50# women.
The day I hurt myself we did rope climbs. I don't think they were the cause but still had me worried.
You have to really bend down low to pick up a dumbbell off the floor, so I scaled to power snatch with 75#.
Climbed the rope carefully and it wasn't a problem
Snatches were still hard, but at least I didn't have to bend so low. Made 4 rounds with like 5 seconds left, no point trying to climb the rope.
Felt good to move.
Did some bretzels and more upward dog before I left.
Happy with that.
Wednesday 8 October 2014
Strength log for Wednesday, October 8th
Injured.
Did something to my lower back. Seems to be mostly medial glute, and mostly on the left, which is unusual.
Massage yesterday, physio happened to be today, so we halted all the other work until this is resolve. Did some upward dog stretches. Adjusted my spine. Dry needled my erectors and glute (OMG, nearly jumped off the table when he needled the left glute).
So at lunch I did more upward dog. Or lazy push ups as it were. Foam roller a bit. Tried some wall squats, which weren't too bad at all. Some back squats with a little weight. 135#. Went fine. Could feel it but no pain, just discomfort.
Did some bench, because I had to do something. Worked up to a couple of reps at 205#
Then I did some bretzels and a few more lazy push ups. Called it a day.
Did something to my lower back. Seems to be mostly medial glute, and mostly on the left, which is unusual.
Massage yesterday, physio happened to be today, so we halted all the other work until this is resolve. Did some upward dog stretches. Adjusted my spine. Dry needled my erectors and glute (OMG, nearly jumped off the table when he needled the left glute).
So at lunch I did more upward dog. Or lazy push ups as it were. Foam roller a bit. Tried some wall squats, which weren't too bad at all. Some back squats with a little weight. 135#. Went fine. Could feel it but no pain, just discomfort.
Did some bench, because I had to do something. Worked up to a couple of reps at 205#
Then I did some bretzels and a few more lazy push ups. Called it a day.
Monday 6 October 2014
Strength log for Monday, October 6th
Something I did on Thrusday has made my lower back unhappy.
I have no idea what. I felt fine the entire workout, and only at the end when cleaning up the barbell did I notice a bit of tightness in my lower back. As the day progressed the discomfort became worse.
A full 4 days later and I'm still feeling it, although not nearly as bad as Friday.
So 4 days without Crossfit or any heavy lifting was not helping my mood, so I went to the gym and did some mobility (as I did Thrusday and Friday), but this time I added some lifting.
I started with some squats, very light, trying to get into a good position without pain. Was successful up to 145#. Mostly pause squats, to really feel that bottom position.
I only did a couple of sets, then moved on to strict press.
Back felt tight but not painful, building up to 135#. Tried to push a bit more but it wasn't happening. So I called it a day.
Rolled out my back a bit more then hit the steam room.
I have a massage booked for tomorrow, hopefully that will set things straight.
I have no idea what. I felt fine the entire workout, and only at the end when cleaning up the barbell did I notice a bit of tightness in my lower back. As the day progressed the discomfort became worse.
A full 4 days later and I'm still feeling it, although not nearly as bad as Friday.
So 4 days without Crossfit or any heavy lifting was not helping my mood, so I went to the gym and did some mobility (as I did Thrusday and Friday), but this time I added some lifting.
I started with some squats, very light, trying to get into a good position without pain. Was successful up to 145#. Mostly pause squats, to really feel that bottom position.
I only did a couple of sets, then moved on to strict press.
Back felt tight but not painful, building up to 135#. Tried to push a bit more but it wasn't happening. So I called it a day.
Rolled out my back a bit more then hit the steam room.
I have a massage booked for tomorrow, hopefully that will set things straight.
Thursday 2 October 2014
Crossfit log for Thursday, October 2nd
Took yesterday off. Didn't go to Crossfit. Did only mobility work at the Y over lunch.
Also added some nutrition to the mix with a BCAA cocktail. Hard to tell if it has any effect, but I'll go with it for the duration of the container I bought.
Strength work was back squats, 5 sets of 3.
I was happy to see this, another back squat workout this week is appropriate for where things are right now.
Worked up to 245#, but running low on time I counted my last warm up set at 225# as a working set.
The last set was the best one, so I feel good about it.
The WOD was a brutal chipper for time:
4 rope climbs
10 bar muscle ups (scaled to 10 chest to bar pull ups + 10 ring dips)
40 shoulder to overhead with axl @ 90# (scaled to women's Rx 70#)
30 calorie row
20 toes to bar
2 rope climbs.
Rope climbs, I'm good. Muscle ups, I tried but it's not there yet. The scale was to do ring dips, so I asked the coach if I could do 5 ctb and 5 dips because I need to work my ctb more than my dips.
Just before the WOD starts, like 10 seconds before, he says, "you know James, do 10 ctb and 10 dips, you can handle that". Gee thanks. So that's what I did.
STO with the axl was not as bad as I expected, but good thing I scaled. I was able to do 4 sets of 10.
The row was fine up to 20 calories, the last 10 sucked. Took time to catch my breath before the t2b. Managed to do 4 sets of 5. Last set was rough.
Doing 2 rope climbs after 20 t2b was not fun. I can pretty consistently climb a 15' rope in two pulls. No way at the end. Couldn't bring my feet up enough, took three pulls for both.
Got it done in 14:43. Worked hard.
Also added some nutrition to the mix with a BCAA cocktail. Hard to tell if it has any effect, but I'll go with it for the duration of the container I bought.
Strength work was back squats, 5 sets of 3.
I was happy to see this, another back squat workout this week is appropriate for where things are right now.
Worked up to 245#, but running low on time I counted my last warm up set at 225# as a working set.
The last set was the best one, so I feel good about it.
The WOD was a brutal chipper for time:
4 rope climbs
10 bar muscle ups (scaled to 10 chest to bar pull ups + 10 ring dips)
40 shoulder to overhead with axl @ 90# (scaled to women's Rx 70#)
30 calorie row
20 toes to bar
2 rope climbs.
Rope climbs, I'm good. Muscle ups, I tried but it's not there yet. The scale was to do ring dips, so I asked the coach if I could do 5 ctb and 5 dips because I need to work my ctb more than my dips.
Just before the WOD starts, like 10 seconds before, he says, "you know James, do 10 ctb and 10 dips, you can handle that". Gee thanks. So that's what I did.
STO with the axl was not as bad as I expected, but good thing I scaled. I was able to do 4 sets of 10.
The row was fine up to 20 calories, the last 10 sucked. Took time to catch my breath before the t2b. Managed to do 4 sets of 5. Last set was rough.
Doing 2 rope climbs after 20 t2b was not fun. I can pretty consistently climb a 15' rope in two pulls. No way at the end. Couldn't bring my feet up enough, took three pulls for both.
Got it done in 14:43. Worked hard.
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