First day back since the 12 days of Christmas WOD.
Not exactly how I would have like to finish off the year but it was better than nothing.
Started with back squats, 10 rep max.
I figured 80% of max was a good target, so 245#.
As I worked up, it didn't look so good, at 185# and 225# if felt heavy. I only did 5 or 6 reps at those weights, so I was a bit nervous going into my be working set.
I put on my belt and that made a big difference, but I took it slow and at the fifth rep it was getting heavy.
Kyle even came over to spot my, I'm guessing he didn't expect rep 6 to make it up.
I took an extra breath before going for number 6 and it was much better than the fifth. Then 7 and 8 went up. Kyle started pouring on the verbal encouragement, expecting my to crash any minute, then nine went up and he's yelling: Come on! One more! This was the slowest rep, almost stalled on the way up, but I got it. To the surprise and cheers of the Kyle and coach Alex.
Chose a good weight.
That was the end of my fun.
Next was 10 rep max bench. Upper body isn't thriving like lower, not sure why. Strict press is stalled. Bench is stalled. I did 185# for 10 reps not long ago, today I couldn't get 5. I'll have to change things up soon. Maybe I'll talk to Rob about it at my next physio appointment.
I was hopeful for the WOD but those hopes were crushed during the warm up.
21- 15 - 9 of
- Overhead squats 105#
- Push press 105#
Decided right away to scale to 95#. Yeah. Funny. Struggled at 75# in warm up which was women's Rx. Decided to do that.
Even that was too much. I made it through the first round in almost 5 minutes, but I couldn't get an OHS on round two to save my life. Switched to front squats and slogged my way to ta 11:24 finish. Ugh.
Oh well. Muscles will adapt.
Wednesday 31 December 2014
Strength and mobility log for Tuesday, December 30th
You know you are out of your routine when you fail to log your first workout in nearly a week!
When to the Y yesterday to try out my new gymnastics rings that I got for Christmas and go through my mobility work.
Between travel and feeling sick and more travel, I did basically nothing from Christmas Eve to the 30th, yesterday.
So I took it easy and worked through my physio drill and stretches. I did some handstand holds, but I'm not sure how good they are. I guess my next physio check up will tell the tale.
Then I got my rings out. I tried to remember the drills from the muscle up tutorial but I couldn't. So I did some dips. Not a ton, 3 sets of 5. Mostly for fun and for show.
I like them. I reviewed the tutorial so I have some ideas for today.
When to the Y yesterday to try out my new gymnastics rings that I got for Christmas and go through my mobility work.
Between travel and feeling sick and more travel, I did basically nothing from Christmas Eve to the 30th, yesterday.
So I took it easy and worked through my physio drill and stretches. I did some handstand holds, but I'm not sure how good they are. I guess my next physio check up will tell the tale.
Then I got my rings out. I tried to remember the drills from the muscle up tutorial but I couldn't. So I did some dips. Not a ton, 3 sets of 5. Mostly for fun and for show.
I like them. I reviewed the tutorial so I have some ideas for today.
Tuesday 23 December 2014
Crossfit log for Tuesday, December 23rd
One year ago today, I did Fran at Rx for the first time.
I wish that we did that again today.
Come tomorrow they said, the WOD is a fun one they said.
Fun to watch us suffer perhaps.
Today's WOD was the 12 days of Christmas. 12 rounds for time:
1 burpee
2 handstand push ups
3 dead lifts (225#)
4 box jumps
5 thrusters (75#)
6 kettle bell swings (24kg)
7 push ups
8 pull ups
9 clean and jerk (75#)
10 walking lunges
11 wall balls
12 power snatch (75#)
Round 1, do 1 burpee. Round 2 do 2 hspu + 1 burpee. Round 3 do 3 dead lifts + 2 hspu + 1 burpee and so on...
Bar was supposed to be 95# and kettle bell 30kg, but just looking at the snatches and no time limit, 75# was the only it was going to happen.
And even then it took my 45:22! After round 9 it got really hard.
Kamil did it Rx and took 54 minutes and change.
That was a lot of work.
I wish that we did that again today.
Come tomorrow they said, the WOD is a fun one they said.
Fun to watch us suffer perhaps.
Today's WOD was the 12 days of Christmas. 12 rounds for time:
1 burpee
2 handstand push ups
3 dead lifts (225#)
4 box jumps
5 thrusters (75#)
6 kettle bell swings (24kg)
7 push ups
8 pull ups
9 clean and jerk (75#)
10 walking lunges
11 wall balls
12 power snatch (75#)
Round 1, do 1 burpee. Round 2 do 2 hspu + 1 burpee. Round 3 do 3 dead lifts + 2 hspu + 1 burpee and so on...
Bar was supposed to be 95# and kettle bell 30kg, but just looking at the snatches and no time limit, 75# was the only it was going to happen.
And even then it took my 45:22! After round 9 it got really hard.
Kamil did it Rx and took 54 minutes and change.
That was a lot of work.
Monday 22 December 2014
Strength log for Monday, December 22nd
I should have known better.
Going for a PR back squat would require fresh legs, and that, I didn't have.
Oh well, it was a good effort and it was close. Next time for sure.
I'll need to figure out my workout schedule for the next two weeks with holidays and travel to contend with.
After failing at 305# I peeled of to 225# for 4, just to reestablish the motor pattern.
Then I did my physio homework for my shoulders. Didn't do the pistol work.
Going for a PR back squat would require fresh legs, and that, I didn't have.
Oh well, it was a good effort and it was close. Next time for sure.
I'll need to figure out my workout schedule for the next two weeks with holidays and travel to contend with.
After failing at 305# I peeled of to 225# for 4, just to reestablish the motor pattern.
Then I did my physio homework for my shoulders. Didn't do the pistol work.
Crossfit log for Monday, December 22nd
Getting out of be on Monday's is challenging.
As always, I'm glad I went.
We did snatch from the high hang for 5 reps max. I did 95# after a warm up at 75#. I might have been able to pull of a 115#, but I didn't want to put myself through 5 reps again. It's exhausting.
Then we did 3 sets of 8 back squats. Decided to do 70% of max, so 205#.
That went well, the last rep on the last set was hard.
The WOD was rough. For time
1000m row
40 toes to bar
50 shoulder to overhead 115# (scaled to 95# and glad I did)
Started to row fast, but as I watched the first wave struggle with the toes to bar I slowed my pace. Finished in 4 minutes and a few seconds.
T2B went well for the first 20, sets of 5. Then it became a slugfest.
Same with STO. 3 sets of 10, then 3 sets of 5, then 3 then 2. Ugh. Shoulders are shot.
Finished in 17:27
As always, I'm glad I went.
We did snatch from the high hang for 5 reps max. I did 95# after a warm up at 75#. I might have been able to pull of a 115#, but I didn't want to put myself through 5 reps again. It's exhausting.
Then we did 3 sets of 8 back squats. Decided to do 70% of max, so 205#.
That went well, the last rep on the last set was hard.
The WOD was rough. For time
1000m row
40 toes to bar
50 shoulder to overhead 115# (scaled to 95# and glad I did)
Started to row fast, but as I watched the first wave struggle with the toes to bar I slowed my pace. Finished in 4 minutes and a few seconds.
T2B went well for the first 20, sets of 5. Then it became a slugfest.
Same with STO. 3 sets of 10, then 3 sets of 5, then 3 then 2. Ugh. Shoulders are shot.
Finished in 17:27
Friday 19 December 2014
Mobility log for Friday, December 19th
After this morning's squats and dips, there was really nothing I was willing to face today, so I focused on mobility.
Did my shoulder work, a couple of handstands (should've done more, but meh).
Mashed my achilles and calves, then put 90# on the calf raise seat and let my ankles sink and stretch.
Then I did my rounded back squats, nice with freshly stretched calves and achilles.
Did lazy push ups with 90# on mah butt.
So having worked just about everything needed for overhead squats, I decide to try a few and see what I could muster.
Turns out, not much. Too fatigued and perhaps a bit sick, sinuses are still bugging me, it's been nearly a week!
The ones I did were pretty good though, I should probably warm up with some snatch work next time.
Did my shoulder work, a couple of handstands (should've done more, but meh).
Mashed my achilles and calves, then put 90# on the calf raise seat and let my ankles sink and stretch.
Then I did my rounded back squats, nice with freshly stretched calves and achilles.
Did lazy push ups with 90# on mah butt.
So having worked just about everything needed for overhead squats, I decide to try a few and see what I could muster.
Turns out, not much. Too fatigued and perhaps a bit sick, sinuses are still bugging me, it's been nearly a week!
The ones I did were pretty good though, I should probably warm up with some snatch work next time.
Crossfit log for Friday, December 19th
Almost didn't go. Sinus is still bugging me a bit, tired and frustrated with no workouts yesterday, and Wednesday's fail at the strict press.
I figured that, as usual, I wouldn't regret going; I never do.
So I sprang out of bed nearly 10 minutes later than usual and rushed through my morning routine.
Naturally I'm glad I went.
We started with 3 rep max Front squat. Note that doesn't necessarily mean PR, just the most you can do that day.
I wanted to hit 245# for 3 since I'm trying to break my 255# 1 rep max next week. Glad I tried. I fought a bit, but I got it without issue.
The WOD was Amanda, but I can't do muscle ups or 135# squat snatch, that being my current 1 rep max.
So the first scaled option was same rep scheme, 9-7-5 of:
- chest to bar pull ups
- ring dips
- snatch 95#
There were other scaling options, but that's what I went with.
CTB were okay, a bit slow since I couldn't string them together.
Dips were really quick, even strict.
Snatches were hard. Harder than expected. But I did it. 12:10 final time.
Took 3 tries to get the last rep, I was hurrying to try and beat Pat, which I did in the end, but would've beaten him by more than 2 seconds if I'd taken my time for the last rep instead of hurrying.
I figured that, as usual, I wouldn't regret going; I never do.
So I sprang out of bed nearly 10 minutes later than usual and rushed through my morning routine.
Naturally I'm glad I went.
We started with 3 rep max Front squat. Note that doesn't necessarily mean PR, just the most you can do that day.
I wanted to hit 245# for 3 since I'm trying to break my 255# 1 rep max next week. Glad I tried. I fought a bit, but I got it without issue.
The WOD was Amanda, but I can't do muscle ups or 135# squat snatch, that being my current 1 rep max.
So the first scaled option was same rep scheme, 9-7-5 of:
- chest to bar pull ups
- ring dips
- snatch 95#
There were other scaling options, but that's what I went with.
CTB were okay, a bit slow since I couldn't string them together.
Dips were really quick, even strict.
Snatches were hard. Harder than expected. But I did it. 12:10 final time.
Took 3 tries to get the last rep, I was hurrying to try and beat Pat, which I did in the end, but would've beaten him by more than 2 seconds if I'd taken my time for the last rep instead of hurrying.
Wednesday 17 December 2014
Strength log for Wednesday, December 17th
Should have taken a rest day.
Did mobility then hit the strict press. Figured I'd so 135# for 3 or something.
Couldn't even get 1 at 135#.
Maybe all those thrusters this morning, or I'm exhausted. I figured with yesterday's squat workout I was on the mend. Maybe not.
Meh.
Did mobility then hit the strict press. Figured I'd so 135# for 3 or something.
Couldn't even get 1 at 135#.
Maybe all those thrusters this morning, or I'm exhausted. I figured with yesterday's squat workout I was on the mend. Maybe not.
Meh.
Crossfit log for Wednesday, December 17th
Thought I was more recovered. That shouldn't have sucked that bad.
Oh well, done is done.
Started with back squats 3 sets of 10, 8, 6 increasing weight as necessary to make it challenging but not to failure.
Plan was to do 10 @ 205#, 8 @ 215, and 6 at 225#. I was working with Kevin and his plan was to do the last set at 225#. I assumed the rest of his plan was the same as mine.
When he did 185#, I assumed it was a warm up set, but apparently not. I did 8 reps. At 205# I guess he did 8 reps, I wasn't counting, I did my 10. Then he went up to 225#, so I figured the 205# went so well he was upping his game. I did my 8, and as I was going to add more weight, coach said there was no time for another set, time to start the dead lifts. So I was like, okay, fine. I'll count the 185# for 8 as a working set. So I did 8, 10, 8 at 185#, 205#, 225#. Not bad after heavy squat day.
Dead lifts was the same deal, 10, 8, 6
Started at 225#, same as Kevin. He went to 255#, but I decided at the last second to go 275# for 8. He kept the 275# for his last set. I was going to stay there too, but seeing the strong guys going really heavy, I decided to go 305# for the last set. A bit ambitious. After 4 reps I was perfectly happy to call it quits.
The WOD would be no fun.
5 rounds for time of
- Thrusters @ 95# (scaled to 75#) 25-20-15-20-5
- double unders 50-40-30-20-10 (scaled to half)
After the first round I was already shaking. I was going to do all the double unders, but I couldn't find a rhythm the first round and took forever to get to 25 that I just decided to scale since I wasn't doing Rx anyway with the thrusters.
Still wasn't fun. Finished in 14:24
Oh well, done is done.
Started with back squats 3 sets of 10, 8, 6 increasing weight as necessary to make it challenging but not to failure.
Plan was to do 10 @ 205#, 8 @ 215, and 6 at 225#. I was working with Kevin and his plan was to do the last set at 225#. I assumed the rest of his plan was the same as mine.
When he did 185#, I assumed it was a warm up set, but apparently not. I did 8 reps. At 205# I guess he did 8 reps, I wasn't counting, I did my 10. Then he went up to 225#, so I figured the 205# went so well he was upping his game. I did my 8, and as I was going to add more weight, coach said there was no time for another set, time to start the dead lifts. So I was like, okay, fine. I'll count the 185# for 8 as a working set. So I did 8, 10, 8 at 185#, 205#, 225#. Not bad after heavy squat day.
Dead lifts was the same deal, 10, 8, 6
Started at 225#, same as Kevin. He went to 255#, but I decided at the last second to go 275# for 8. He kept the 275# for his last set. I was going to stay there too, but seeing the strong guys going really heavy, I decided to go 305# for the last set. A bit ambitious. After 4 reps I was perfectly happy to call it quits.
The WOD would be no fun.
5 rounds for time of
- Thrusters @ 95# (scaled to 75#) 25-20-15-20-5
- double unders 50-40-30-20-10 (scaled to half)
After the first round I was already shaking. I was going to do all the double unders, but I couldn't find a rhythm the first round and took forever to get to 25 that I just decided to scale since I wasn't doing Rx anyway with the thrusters.
Still wasn't fun. Finished in 14:24
Tuesday 16 December 2014
Strength log for Tuesday, December 16th
Really wasn't sure how things would go today.
Last back squat workout wasn't a huge success. Plus being somewhat in recovery mode, I wasn't sure I'd be able to hit my target.
So I just built up slowly, and worked with what I had.
I was thinking of doing a double at 285# between 96 and 97% of max.
But when I hit 275# the double was really hard, so I changed the plan to 3 heavy singles at 285# and thankfully that went really well.
So I think I'm ready to hit 305# next week. That's the plan anyway.
I did my physio homework but forgot the handstand holds. Figure I did enough handstands this morning!
Last back squat workout wasn't a huge success. Plus being somewhat in recovery mode, I wasn't sure I'd be able to hit my target.
So I just built up slowly, and worked with what I had.
I was thinking of doing a double at 285# between 96 and 97% of max.
But when I hit 275# the double was really hard, so I changed the plan to 3 heavy singles at 285# and thankfully that went really well.
So I think I'm ready to hit 305# next week. That's the plan anyway.
I did my physio homework but forgot the handstand holds. Figure I did enough handstands this morning!
Crossfit log for Tuesday, December 16th
Wasn't quite ready to go back to class but after running into Lana on the bus yesterday evening and chatting about it, I decided, why not. I don't have to go all out, just do some work.
Started with a DT complex for max weight unbroken.(cannot let go of the bar).
-12 dead lifts
-9 hang power cleans
-6 shoulder to over head
Coach suggested building up using 9-6-3 until it started to get heavy. So I did one warm up set at 75#, 12-9-6 and that seemed okay. Then I did 95# for 9-6-3 which was much harder.
So I figured add the 15s for 125# and give it a go. Yeah. No. Died on the power cleans.
95# might have been doable, I've done way heavier for DT, but not unbroken, but I wasn't interested in trying. Grip strength was gone and we still had the WOD. At least I did the first warm up set and got a number on the board.
WOD was simple enough:
5 rounds for time, 6-9-12-9-6 of
- handstand push ups
- pull ups
- box jumps 24" box
- dead lifts 155# (scaled to 135#)
First round went well. Used one abmat for the hspu. 6 of anything is doable. Round 2 got really hard, struggled with the last 4 hspu. Had to run to the bathroom to blow my nose. Nothing clears your sinuses like a hspu/box jump combo. Grabbed an extra abmat for the rest of the workout.
Hspu were the limiter for sure. Finished in 15:57.
Was way harder than it should've been. Still recovering I guess.
Started with a DT complex for max weight unbroken.(cannot let go of the bar).
-12 dead lifts
-9 hang power cleans
-6 shoulder to over head
Coach suggested building up using 9-6-3 until it started to get heavy. So I did one warm up set at 75#, 12-9-6 and that seemed okay. Then I did 95# for 9-6-3 which was much harder.
So I figured add the 15s for 125# and give it a go. Yeah. No. Died on the power cleans.
95# might have been doable, I've done way heavier for DT, but not unbroken, but I wasn't interested in trying. Grip strength was gone and we still had the WOD. At least I did the first warm up set and got a number on the board.
WOD was simple enough:
5 rounds for time, 6-9-12-9-6 of
- handstand push ups
- pull ups
- box jumps 24" box
- dead lifts 155# (scaled to 135#)
First round went well. Used one abmat for the hspu. 6 of anything is doable. Round 2 got really hard, struggled with the last 4 hspu. Had to run to the bathroom to blow my nose. Nothing clears your sinuses like a hspu/box jump combo. Grabbed an extra abmat for the rest of the workout.
Hspu were the limiter for sure. Finished in 15:57.
Was way harder than it should've been. Still recovering I guess.
Monday 15 December 2014
Mobility log for Monday, December 15th
Still in recovery mode from Saturday.
Couldn't not go to the Y, so I worked through my mobility drills.
Stretched out my shoulders and back. Did some handstand holds; getting pretty good.
Then I did some feet-together-rounded-back-squats and stretched my achilles and calves.
After that the steam room did wonders for my sinuses that have been bugging my since Saturday during the night.
Feeling pretty good now. Not 100%, but pretty good.
Couldn't not go to the Y, so I worked through my mobility drills.
Stretched out my shoulders and back. Did some handstand holds; getting pretty good.
Then I did some feet-together-rounded-back-squats and stretched my achilles and calves.
After that the steam room did wonders for my sinuses that have been bugging my since Saturday during the night.
Feeling pretty good now. Not 100%, but pretty good.
Sunday 14 December 2014
Physics Crossfit "Lab Partners" Competition. A victory, but not a win.
I'm not a winner, never have been. Or perhaps I simply have a different definition of victory than most.
I'm sure psychoanalysts could pick apart the experiences of my youth that lead me to this attitude, but I've always valued performance over victory.
Despite finishing second at yesterday's Physics Crossfit "Lab Partners" competition in the men's scaled division, it was a definitive victory.
I may be a little self-conscious about my age, but I was the oldest competitor in my division by 10 years, and one team was literally half my age (Dave and Maks, 34 and 29 and Will and Joe are 19 and 20. Kamil, my partner is 28). So to be able to hold my own in that company was extremely validating.
We started with ladder, working up every minute, squat clean thrusters in 10# increments until maxing out then switching to clean and jerk, score is total of both lifts for both team members.
I hadn't tested my clean and jerk in a while, my best stood at 175# (from a year ago last July), when I got to that bar I was still doing thrusters and feeling good about them, so I tried the thruster and I managed it without too much struggle. My previous max thruster was 155# so I figured this was a good time to switch to clean and jerk.
In the past, and on separate occasions, I had cleaned 195# and jerked 185# (from the rack), and had just hit a very heavy thruster, so I felt pretty confident moving to the clean and jerk. I nailed 185# easily, 195# too. Got to the 205# bar. The elusive 200# club, I somehow managed to clean it, wasn't the prettiest clean ever, but I stood it up. Just focused on getting under the bar and locking it out. Bam! 205# clean and jerk PR. I tried to clean the 215# bar, but I had hit my limit (for now). Our total score was 780#, good for second place, just behind Dave and Maks and 10# ahead of Will and Joe. I was on cloud nine after this performance.
The second event was a sprint. 10 minute AMRAP of 12 calorie row, 7 burpee box jumps and 7 hang power snatch. partners alternate rounds. This was ridiculously hard. There was just not enough time to catch your breath during your partner's turn. The row took so much out of you. I did well on the burpees, and Kamil killed the snatches, we finished 1 reps shy of 6 rounds, 1 reps behind Dave and Maks. Will and Joe killed this workout, finishing first, putting us in 3rd (by one lousy rep!)
The third event was a 15 minute AMRAP of a long chipper. Share the work however you want. 100 wallballs 14# ball, 30 toes to rings, 75 double unders, 75 dumbbell snatches 50# alternating arms, while your partner holds a plank, and 30 power cleans at 135#. If you finish, start over. Kamil and I crushed this workout. Mostly thanks to Kamil's fabulous double unders. We were the only team in our division to make it back to the wallballs and manged to get 34. I did really well on the snatches, switching hands on the way down to touch and go the next rep worked really well.
So the standings after the 3 workouts was Dave and Maks in first with 5 points, Kamil and I in second with 6 points and Will and Joe in third with 7, the closest race out of all the divisions.
The final was brutal. With the top three teams advancing and the double point value for this event it was a winner take all. It was another chipper, but for time, first one done wins. Started with 25 shoulder to overhead with 125# bar, 30 front squats with the same bar, 3 rope climbs, 2x 75' walking lunges with 45# plate overhead, once for each partner, 3 rope climbs, 30 front squats and 25 shoulder to overhead.
I hit my limit during this workout. Everything was going well until my turn at the lunges. My left spinal erector started to spasm halfway through, but Maks was right behind me. We were in first! I couldn't stop. As Kamil climbed the rope I dug my thumb into my back and stretched it. I was able to climb the rope, but I was worried about the front squats. I fumbled with my belt, because I knew there would be no squats without it, and this allowed Dave and Maks to catch up. And the squats were brutal, I could only muster a couple. Kamil tried to take up the slack, while slowly my back seemed to get a bit better. But it was too little too late. We slogged through the shoulder to overhead to a second place finish and cheered on Will and Joe who were also at the end of their rope.
I'm not nearly has wiped as Brockville, which I think was because that was outside in the sun. I was alseep by 8:30 last night to be sure, but this morning I feel pretty good considering all the work I put out yesterday.
This was possibly the biggest victory of my life. So far.
Progress update:
Clean, Jerk and Clean and Jerk PR
Strength:
Bench: 230lbs November 19, 2014 (up from 225lbs)
Dead Lift: 365lbs September 17, 2014 (up from 355lbs)
Press: 145lbs September 9, 2014 (up from 140lbs)
Back Squat: 295lbs September 12, 2014 (up from 285lbs)
Front Squat: 255# September 3, 2014 (up from 250#)
Overhead squat: 115# April 10th, 2014
Power:
Power Clean: 195lbs Nov 25, 2014 (up from 185lbs)
Power snatch: 140lbs Dec, 5, 2014 (up from 125lbs)
Push Press: 185# (up from 175#) Sept 15, 2014
Clean: 205# (up from 191#) Dec 13, 2014
Jerk: 205# (up from 185#) Dec 13, 2014
Snatch: 135# (up from 130#) Nov 21, 2014
Clean and Jerk: 205# (up from 175#) Dec 13, 2014
I'm sure psychoanalysts could pick apart the experiences of my youth that lead me to this attitude, but I've always valued performance over victory.
Despite finishing second at yesterday's Physics Crossfit "Lab Partners" competition in the men's scaled division, it was a definitive victory.
I may be a little self-conscious about my age, but I was the oldest competitor in my division by 10 years, and one team was literally half my age (Dave and Maks, 34 and 29 and Will and Joe are 19 and 20. Kamil, my partner is 28). So to be able to hold my own in that company was extremely validating.
We started with ladder, working up every minute, squat clean thrusters in 10# increments until maxing out then switching to clean and jerk, score is total of both lifts for both team members.
I hadn't tested my clean and jerk in a while, my best stood at 175# (from a year ago last July), when I got to that bar I was still doing thrusters and feeling good about them, so I tried the thruster and I managed it without too much struggle. My previous max thruster was 155# so I figured this was a good time to switch to clean and jerk.
 |
| Not sure if this was my last thruster at 175lbs or my first clean and jerk at 185lbs |
In the past, and on separate occasions, I had cleaned 195# and jerked 185# (from the rack), and had just hit a very heavy thruster, so I felt pretty confident moving to the clean and jerk. I nailed 185# easily, 195# too. Got to the 205# bar. The elusive 200# club, I somehow managed to clean it, wasn't the prettiest clean ever, but I stood it up. Just focused on getting under the bar and locking it out. Bam! 205# clean and jerk PR. I tried to clean the 215# bar, but I had hit my limit (for now). Our total score was 780#, good for second place, just behind Dave and Maks and 10# ahead of Will and Joe. I was on cloud nine after this performance.
 |
| 205lbs clean, ready to jerk. |
The second event was a sprint. 10 minute AMRAP of 12 calorie row, 7 burpee box jumps and 7 hang power snatch. partners alternate rounds. This was ridiculously hard. There was just not enough time to catch your breath during your partner's turn. The row took so much out of you. I did well on the burpees, and Kamil killed the snatches, we finished 1 reps shy of 6 rounds, 1 reps behind Dave and Maks. Will and Joe killed this workout, finishing first, putting us in 3rd (by one lousy rep!)
| |
Rowing for calories is never fun. |
 |
| With 3 minutes and 40 some seconds left, the hang power snatches were getting really rough |
The third event was a 15 minute AMRAP of a long chipper. Share the work however you want. 100 wallballs 14# ball, 30 toes to rings, 75 double unders, 75 dumbbell snatches 50# alternating arms, while your partner holds a plank, and 30 power cleans at 135#. If you finish, start over. Kamil and I crushed this workout. Mostly thanks to Kamil's fabulous double unders. We were the only team in our division to make it back to the wallballs and manged to get 34. I did really well on the snatches, switching hands on the way down to touch and go the next rep worked really well.
  |
| Toes to rings, probably the easiest part of my day. |
 |
| Dumbbell snatches, somewhere out of frame, Kamil is holding a plank. |
So the standings after the 3 workouts was Dave and Maks in first with 5 points, Kamil and I in second with 6 points and Will and Joe in third with 7, the closest race out of all the divisions.
The final was brutal. With the top three teams advancing and the double point value for this event it was a winner take all. It was another chipper, but for time, first one done wins. Started with 25 shoulder to overhead with 125# bar, 30 front squats with the same bar, 3 rope climbs, 2x 75' walking lunges with 45# plate overhead, once for each partner, 3 rope climbs, 30 front squats and 25 shoulder to overhead.
 |
| Shoulder to overhead at 125lbs, while we were fresh. |
  |
| Hurting like nobody's business, but wasn't going to let Maks overtake me. |
 |
| Suffering through the last of the front squats |
I hit my limit during this workout. Everything was going well until my turn at the lunges. My left spinal erector started to spasm halfway through, but Maks was right behind me. We were in first! I couldn't stop. As Kamil climbed the rope I dug my thumb into my back and stretched it. I was able to climb the rope, but I was worried about the front squats. I fumbled with my belt, because I knew there would be no squats without it, and this allowed Dave and Maks to catch up. And the squats were brutal, I could only muster a couple. Kamil tried to take up the slack, while slowly my back seemed to get a bit better. But it was too little too late. We slogged through the shoulder to overhead to a second place finish and cheered on Will and Joe who were also at the end of their rope.
 |
| Podium finish! |
I'm not nearly has wiped as Brockville, which I think was because that was outside in the sun. I was alseep by 8:30 last night to be sure, but this morning I feel pretty good considering all the work I put out yesterday.
This was possibly the biggest victory of my life. So far.
  |
| Personal cheering squad. |
Progress update:
Clean, Jerk and Clean and Jerk PR
Strength:
Bench: 230lbs November 19, 2014 (up from 225lbs)
Dead Lift: 365lbs September 17, 2014 (up from 355lbs)
Press: 145lbs September 9, 2014 (up from 140lbs)
Back Squat: 295lbs September 12, 2014 (up from 285lbs)
Front Squat: 255# September 3, 2014 (up from 250#)
Overhead squat: 115# April 10th, 2014
Power:
Power Clean: 195lbs Nov 25, 2014 (up from 185lbs)
Power snatch: 140lbs Dec, 5, 2014 (up from 125lbs)
Push Press: 185# (up from 175#) Sept 15, 2014
Clean: 205# (up from 191#) Dec 13, 2014
Jerk: 205# (up from 185#) Dec 13, 2014
Snatch: 135# (up from 130#) Nov 21, 2014
Clean and Jerk: 205# (up from 175#) Dec 13, 2014
Friday 12 December 2014
Strength log for Friday, December 12th
Physio homework day.
Did my shoulder lat stretch and some bretzels. Then I did some pretty good handstand holds.
Then I moved on to presses. I wanted to hit 145# for 2 in anticipation of going for 150# next week or the week after.
First attempt at 145#, couldn't get it. Not happy.
Walked away. Took a few minutes and came back. Fought it hard. Leaning way too far back to recruit some other muscles and finally got it, but there would be no double.
Glad I could hit my current PR, but wow, that shouldn't still be that hard.
Oh well. Just keep laying bricks.
Did my shoulder lat stretch and some bretzels. Then I did some pretty good handstand holds.
Then I moved on to presses. I wanted to hit 145# for 2 in anticipation of going for 150# next week or the week after.
First attempt at 145#, couldn't get it. Not happy.
Walked away. Took a few minutes and came back. Fought it hard. Leaning way too far back to recruit some other muscles and finally got it, but there would be no double.
Glad I could hit my current PR, but wow, that shouldn't still be that hard.
Oh well. Just keep laying bricks.
Thursday 11 December 2014
Mobility log for Thursday, December 11th
That was better.
No strength work. Just stretch, squat, hand stand.
Stretch was good, re-tested with wall slides:
Not much improvement yet. But these things take time.
Hand stands went really well. Found my centre quickly. Can't tell if my position is good. Every time I tried to push my head and torso through my shoulders I'd fall. This may take time too.
Squat in my good lifters still isn't to the point where I can relax in the bottom, but at least I can get to the bottom without falling backwards.
So I'll take it.
No strength work. Just stretch, squat, hand stand.
Stretch was good, re-tested with wall slides:
Hand stands went really well. Found my centre quickly. Can't tell if my position is good. Every time I tried to push my head and torso through my shoulders I'd fall. This may take time too.
Squat in my good lifters still isn't to the point where I can relax in the bottom, but at least I can get to the bottom without falling backwards.
So I'll take it.
Wednesday 10 December 2014
Mobility log for Wednesday, December 10th
Shouldn't have gone, but I wanted to put the new homework into practice while it was still fresh, and really, I don't feel right when I miss going to the gym.
But I wasn't fully recovered from whatever is invading my lungs and the needle work on my pecs was still tender.
So I did the homework, tried some hand stands. Wasn't impressive.
Then I decided to to bench. Mistake. Only made it to a single at 205#. Meh.
Left feeling worse then when I arrived.
Need to let the process happen. Lesson learned.
But I wasn't fully recovered from whatever is invading my lungs and the needle work on my pecs was still tender.
So I did the homework, tried some hand stands. Wasn't impressive.
Then I decided to to bench. Mistake. Only made it to a single at 205#. Meh.
Left feeling worse then when I arrived.
Need to let the process happen. Lesson learned.
Physio log for Wednesday, December 10th
My hips seem to be in a good place. Was able to do all the tests and score a perfect 4 on both sides.
Brought up shoulder mobility and continued with work on pistols.
Looks like my s-c joint is really tight on the left side. Pecs are tight on both sides. He suggested getting a (very painful) massage in my arm pits to loosen up the soft tissue there. Just pressing his thumb in there to do the dry needling on my pec was agony. It shouldn't be.
He gave me stretch where I'm sitting sideways on the floor with my knees bent at 90° like a running pose. So the floor side knee foward, bent 90° at the hip and 90° at the knee, the upper leg straight down at the hip and 90° at the knee. Kinda like this:
Except not twisted, facing the floor like this, facing forward and resting on only one arm, keeping it in line with my hips. I let my body sag into the shoulder, shrugging as deep as I can, curving my spine to get a good stretch in the lat. Then the fun starts. The other arm reaches forward (instead of on the ground as above) and I twist my torso rotating on the shoulder socket and all measure of discomfort ensues.
Also worked on handstand hold. What I didn't get was that they want me to do a free standing handstand, not a wall leaning handstand. Using the wall only as a buffer or a guide but not relying on it to hold. This will take some work, but I'm eager.
Also worked on the rounded back, feet together squat. I can do it nicely barefoot with heels on a 2x4, even in my 1" lifting shoes. I'll need to practice in my Asics lifter with only 3/4" heels. Then less of a heel. I need to do this daily.
I really like having a path forward.
Brought up shoulder mobility and continued with work on pistols.
Looks like my s-c joint is really tight on the left side. Pecs are tight on both sides. He suggested getting a (very painful) massage in my arm pits to loosen up the soft tissue there. Just pressing his thumb in there to do the dry needling on my pec was agony. It shouldn't be.
He gave me stretch where I'm sitting sideways on the floor with my knees bent at 90° like a running pose. So the floor side knee foward, bent 90° at the hip and 90° at the knee, the upper leg straight down at the hip and 90° at the knee. Kinda like this:
Except not twisted, facing the floor like this, facing forward and resting on only one arm, keeping it in line with my hips. I let my body sag into the shoulder, shrugging as deep as I can, curving my spine to get a good stretch in the lat. Then the fun starts. The other arm reaches forward (instead of on the ground as above) and I twist my torso rotating on the shoulder socket and all measure of discomfort ensues.
Also worked on handstand hold. What I didn't get was that they want me to do a free standing handstand, not a wall leaning handstand. Using the wall only as a buffer or a guide but not relying on it to hold. This will take some work, but I'm eager.
Also worked on the rounded back, feet together squat. I can do it nicely barefoot with heels on a 2x4, even in my 1" lifting shoes. I'll need to practice in my Asics lifter with only 3/4" heels. Then less of a heel. I need to do this daily.
I really like having a path forward.
Tuesday 9 December 2014
Strength log for Tuesday, December 9th
Back squats. Goal was 3 triples at 90% or 265#, so naturally I had to push it and tried 275#.
Didn't workout so well. First set, second rep was a fight, third rep I had to bail.
That wasn't part of the plan.
Regrouped, peeled back to 265#, the original target and things went way better.
Started over, so I got my 3 triples plus a double to start at 93%. I'll take it.
I'm going to blame it on recovering from whatever bug I've had.
Didn't workout so well. First set, second rep was a fight, third rep I had to bail.
That wasn't part of the plan.
Regrouped, peeled back to 265#, the original target and things went way better.
Started over, so I got my 3 triples plus a double to start at 93%. I'll take it.
I'm going to blame it on recovering from whatever bug I've had.
Monday 8 December 2014
Crossfit log for Monday, December 8th
Bailed after strength work.
Either the flu shot is having side effects, or whatever I had Friday/Saturday is lingering or I'm starting something else, but after each lift I felt weaker and weaker.
That hollow feeling you get in your chest, like you are hungry but you have no appetite. Anyway.
Started with 3 sets of 4 thrusters, light, focusing on bar path and as a warm up for the clean and jerks to come.
Did 95#, that was fine. It was when I started the c&j that I started to feel off.
Did 115# and 135# and that was okay, even the 135# felt off.
We were doing 4 triples at 75%, so 155# is what I chose, but on the second rep I didn't even try to jerk it.
I knew the WOD started with a 60 calorie row, which I knew would finish me. So packed up, wished the crew good luck and went home.
Oh well.
So these are the lifting standard for an intermediate lifter weighing 198lbs (as I do) along with my current records and the difference.
That being said, my focus is still on strength, not power. The two outstanding lifts may have to wait until later in the winter before I seriously tackle them. Although the power clean may well be within my reach sooner. We'll see.
I'm just putting it out there, in writing, so that I'm clear on my secondary goals.
Either the flu shot is having side effects, or whatever I had Friday/Saturday is lingering or I'm starting something else, but after each lift I felt weaker and weaker.
That hollow feeling you get in your chest, like you are hungry but you have no appetite. Anyway.
Started with 3 sets of 4 thrusters, light, focusing on bar path and as a warm up for the clean and jerks to come.
Did 95#, that was fine. It was when I started the c&j that I started to feel off.
Did 115# and 135# and that was okay, even the 135# felt off.
We were doing 4 triples at 75%, so 155# is what I chose, but on the second rep I didn't even try to jerk it.
I knew the WOD started with a 60 calorie row, which I knew would finish me. So packed up, wished the crew good luck and went home.
Oh well.
So these are the lifting standard for an intermediate lifter weighing 198lbs (as I do) along with my current records and the difference.
| Lift | Target | Current | Diff |
| Bench Press | 215 | 230 | -15 |
| Deadlift | 335 | 365 | -30 |
| Press | 145 | 145 | 0 |
| Power Clean | 205 | 195 | 10 |
| Power Snatch | 160 | 140 | 20 |
| Squat | 285 | 295 | -10 |
That being said, my focus is still on strength, not power. The two outstanding lifts may have to wait until later in the winter before I seriously tackle them. Although the power clean may well be within my reach sooner. We'll see.
I'm just putting it out there, in writing, so that I'm clear on my secondary goals.
Friday 5 December 2014
Strength log for Friday, December 5th - Achievement Six Unlocked - LEVEL UP!
Last January (well starting on December 30th) I hit a series of 4 out of 6 goals I had set for myself over two years ago (on October 5th 2012).
Then in March I hit the fifth of 6, with only one remaining.
Now these goals while completely arbitrary, are based on analysis of actual performances of lifters based on bodyweight and years of experience. (They can be found at exrx.net).
Also, at the time I set the goals I weighed only 175lbs, whereas today I weigh between 198lbs and 200lbs. But still.
Today I finally hit the 6th goal. I power snatched 140# with remarkably little effort.
When 135# went up, matching my full snatch PR and I didn't find it particularly difficult, I knew I had it.
It is strange, 7 days ago I was completely unable. I'm still a bit stunned.
As I worked up in weight I focused on getting under the bar. I can't overhead squat very well and I most certainly cannot catch weight in an overhead squat, so I focused on catching as low as I was able. An inch deeper could make all the difference. And I believe it did.
I'm so glad I did that workout last week with Seb, even though I failed, just going for the 140# and seeing how close it was, was a huge confidence booster.
And to top it all off, I'm feeling like I'm coming down with something and I had a flu shot yesterday. I think it's safe to say I have more in me.
6 out of 6 achievements unlocked. Level up to Intermediate Lifter. Booyah!
Progress update:
Power Snatch PR.
Strength:
Bench: 230lbs November 19, 2014 (up from 225lbs)
Dead Lift: 365lbs September 17, 2014 (up from 355lbs)
Press: 145lbs September 9, 2014 (up from 140lbs)
Back Squat: 295lbs September 12, 2014 (up from 285lbs)
Front Squat: 255# September 3, 2014 (up from 250#)
Overhead squat: 115# April 10th, 2014
Power:
Power Clean: 195lbs Nov 25, 2014 (up from 185lbs)
Power snatch: 140lbs Dec, 5, 2014 (up from 125lbs) Goal attained!
Push Press: 185# (up from 175#) Sept 15, 2014
Clean: 191# (up from 185#) July 29, 2014
Jerk: 185# (up from 180#) Oct 30, 2013
Snatch*: 135# (up from 130#) Nov 21, 2014
Clean and Jerk: 175# July 24, 2013
Then in March I hit the fifth of 6, with only one remaining.
Now these goals while completely arbitrary, are based on analysis of actual performances of lifters based on bodyweight and years of experience. (They can be found at exrx.net).
Also, at the time I set the goals I weighed only 175lbs, whereas today I weigh between 198lbs and 200lbs. But still.
Today I finally hit the 6th goal. I power snatched 140# with remarkably little effort.
When 135# went up, matching my full snatch PR and I didn't find it particularly difficult, I knew I had it.
It is strange, 7 days ago I was completely unable. I'm still a bit stunned.
As I worked up in weight I focused on getting under the bar. I can't overhead squat very well and I most certainly cannot catch weight in an overhead squat, so I focused on catching as low as I was able. An inch deeper could make all the difference. And I believe it did.
I'm so glad I did that workout last week with Seb, even though I failed, just going for the 140# and seeing how close it was, was a huge confidence booster.
And to top it all off, I'm feeling like I'm coming down with something and I had a flu shot yesterday. I think it's safe to say I have more in me.
6 out of 6 achievements unlocked. Level up to Intermediate Lifter. Booyah!
Progress update:
Power Snatch PR.
Strength:
Bench: 230lbs November 19, 2014 (up from 225lbs)
Dead Lift: 365lbs September 17, 2014 (up from 355lbs)
Press: 145lbs September 9, 2014 (up from 140lbs)
Back Squat: 295lbs September 12, 2014 (up from 285lbs)
Front Squat: 255# September 3, 2014 (up from 250#)
Overhead squat: 115# April 10th, 2014
Power:
Power Clean: 195lbs Nov 25, 2014 (up from 185lbs)
Power snatch: 140lbs Dec, 5, 2014 (up from 125lbs) Goal attained!
Push Press: 185# (up from 175#) Sept 15, 2014
Clean: 191# (up from 185#) July 29, 2014
Jerk: 185# (up from 180#) Oct 30, 2013
Snatch*: 135# (up from 130#) Nov 21, 2014
Clean and Jerk: 175# July 24, 2013
Thursday 4 December 2014
Strength log for Thursday, December 4th
Wasn't sure what to do, wanted to do bench but arms were pretty wrecked from this morning. Since yesterday was essentially a rest day, I decided to do front squats. I'll do bench tomorrow.
5 sets of 3 at 85% 216#, so I rounded up to 86% which is 220#
Went well. Good and hard. Maintained good position.
More brick, well laid.
5 sets of 3 at 85% 216#, so I rounded up to 86% which is 220#
Went well. Good and hard. Maintained good position.
More brick, well laid.
Crossfit log for Thursday, December 4th
No preamble, straight to the WOD.
19 minute AMRAP (6min + 2min rest + 5min + 2min rest + 4min)
6:00 of
- 7 clean and jerk @ 95#
- 7 pull ups
- 21 double unders
2:00 rest
5:00 of
- 9 hang power clean @ 95#
- 6 power jerk @ 95#
- 3 bar muscle ups (scale to dips)
2:00 rest
4:00 of
- 10 pistols (scale to 20 air squats)
- 5 handstand push ups
Sweat fest.
Warming up I tried to get a bar muscle up with little success. Justin suggested a bigger swing from the start and suddenly I was within inches of getting. Coach even got his camera out because it looked like today was the day.
Alas, after 5 or 6 attempts I was running out of steam. So close.
Then warming up double unders, going nowhere, coach said to keep my hands down, I was bringing them up to high with each rotation of the rope. Tried it. BAM! 15 effortless double unders.
First round I gave Justin a run for his money. He finished the c&j 1 rep ahead, but I smoked the pull ups and he broke them up. Then BAM 21 double unders. unbroken. First to the bar for round 2.
Then of course I slowed right down (parched throat, thanks creatine, so I gulped some water between rounds). But kept a steady pace. Both rounds were like 15-18 double unders. I managed 3 full rounds in 6:00.
Again first round of the second part was really quick. All unbroken. Second round I dropped the bar on the 8th clean then rested, picked it up for rep 9 and right into the jerks.
Again, 3 rounds even.
Air squats were fast the first round, and hspu went well. Really running out of gas by now, last round I came off the wall after 3 hspu, there was only 15 seconds left, if I could get two more reps I'd be 3 rounds even again. With hspu, when you're done, you're done, so I geve it everything I had, and kipped like a mad man and somehow managed to get two more coming off the wall for each one.
Worked really hard on that one. Proud of my near muscle up and really proud of my double unders.
Good workout.
19 minute AMRAP (6min + 2min rest + 5min + 2min rest + 4min)
6:00 of
- 7 clean and jerk @ 95#
- 7 pull ups
- 21 double unders
2:00 rest
5:00 of
- 9 hang power clean @ 95#
- 6 power jerk @ 95#
- 3 bar muscle ups (scale to dips)
2:00 rest
4:00 of
- 10 pistols (scale to 20 air squats)
- 5 handstand push ups
Sweat fest.
Warming up I tried to get a bar muscle up with little success. Justin suggested a bigger swing from the start and suddenly I was within inches of getting. Coach even got his camera out because it looked like today was the day.
Alas, after 5 or 6 attempts I was running out of steam. So close.
Then warming up double unders, going nowhere, coach said to keep my hands down, I was bringing them up to high with each rotation of the rope. Tried it. BAM! 15 effortless double unders.
First round I gave Justin a run for his money. He finished the c&j 1 rep ahead, but I smoked the pull ups and he broke them up. Then BAM 21 double unders. unbroken. First to the bar for round 2.
Then of course I slowed right down (parched throat, thanks creatine, so I gulped some water between rounds). But kept a steady pace. Both rounds were like 15-18 double unders. I managed 3 full rounds in 6:00.
Again first round of the second part was really quick. All unbroken. Second round I dropped the bar on the 8th clean then rested, picked it up for rep 9 and right into the jerks.
Again, 3 rounds even.
Air squats were fast the first round, and hspu went well. Really running out of gas by now, last round I came off the wall after 3 hspu, there was only 15 seconds left, if I could get two more reps I'd be 3 rounds even again. With hspu, when you're done, you're done, so I geve it everything I had, and kipped like a mad man and somehow managed to get two more coming off the wall for each one.
Worked really hard on that one. Proud of my near muscle up and really proud of my double unders.
Good workout.
Tuesday 2 December 2014
Strength log for Tuesday, December 2nd
Still feeling bummed about yesterday's failed attempt at 150# strict press.
Went through the motions of 5 sets of 3 back squats at just over 85% of max (255#).
Wasn't too hard. One rep somewhere in the middle had me on my toes, but I corrected quickly.
A good bricklaying workout.
Went through the motions of 5 sets of 3 back squats at just over 85% of max (255#).
Wasn't too hard. One rep somewhere in the middle had me on my toes, but I corrected quickly.
A good bricklaying workout.
Crossfit log for Tuesday, December 2nd
Awake at 3:30am, fell back to sleep 15 or 20 minutes before the alarm. Somehow managed to get up.
Started with power snatch, 3 rep max touch and go.
Did 115# fairly easily. 125# wasn't happening.
WOD was a bummer because of shoe issues.
4 rounds for time
- 10 overhead squats 115#
- 1 rope climb
- 10 pull ups
- 10 dips
Chosing between lifting shoes to OHS or other shoes to rope climb sucks. I wasn't feeling the OHS love anyway, so I subbed out the OHS for front squats.
Good choice.
Got hard during round 3. Squats and pull ups were fine. Rope climb was hard to start, once you got going it was fine. Last round of dips were really hard. Did 3, 2, 1,1,1,1,1. Ugh.
Done in 16:42
Started with power snatch, 3 rep max touch and go.
Did 115# fairly easily. 125# wasn't happening.
WOD was a bummer because of shoe issues.
4 rounds for time
- 10 overhead squats 115#
- 1 rope climb
- 10 pull ups
- 10 dips
Chosing between lifting shoes to OHS or other shoes to rope climb sucks. I wasn't feeling the OHS love anyway, so I subbed out the OHS for front squats.
Good choice.
Got hard during round 3. Squats and pull ups were fine. Rope climb was hard to start, once you got going it was fine. Last round of dips were really hard. Did 3, 2, 1,1,1,1,1. Ugh.
Done in 16:42
Monday 1 December 2014
Strength log for Monday, December 1st
Complete failure.
I fought 150# for a good 7 or 8 seconds, several inches above my head, as my torso slowly collapsed under the effort.
I tried a second time, after a long break and it was worse.
I have no excuse. I was all creatined up. Even took a "performance intensifier" called Rocket Science, by Magnum Nutracuticals. (yeah, that's not a word).
I think I need to hit my current max (145#) for a double before I try again. That's my next mission.
We'll see how that goes.
Then I did some physio and mobility work.
Before I left I did some rows on the TRX. Not quite rings, but the closest I can get at the Y. Gotta start working towards those muscle ups!
I fought 150# for a good 7 or 8 seconds, several inches above my head, as my torso slowly collapsed under the effort.
I tried a second time, after a long break and it was worse.
I have no excuse. I was all creatined up. Even took a "performance intensifier" called Rocket Science, by Magnum Nutracuticals. (yeah, that's not a word).
I think I need to hit my current max (145#) for a double before I try again. That's my next mission.
We'll see how that goes.
Then I did some physio and mobility work.
Before I left I did some rows on the TRX. Not quite rings, but the closest I can get at the Y. Gotta start working towards those muscle ups!
Crossfit log for Monday, December 1st
Coach was late this morning, so we skipped strength work and went straight into the WOD.
I'm planning to test my 1 rep max strict press at lunch, so I'm kinda happy that happened.
The WOD had handstand push ups, so I scaled with double abmat to ensure I'll be okay at lunch.
Chipper for time:
- 45 calorie row
- 35 box jumps 24"
- 25 hang power cleans 135#
- 15 handstand push ups
I was in the second wave with Justin, and tried to keep up with him on the row as long as I could. Pumping out 1600-1700 calories per hour.
First time I ever got 2 calories on 1 pull. It happened twice in the first 18 calories, then I was done. Dropped to 1100 ish for the rest, dipping below 1000 at the end.
Box jumps were just systematic. Cleans were rough. I scaled to 125#, wish I'd done 115#.
Did the hspu quicky, 13 then 2 to finish up. Felt a bit cheap, but I have to stick to my plan.
Hope lunch goes well.
I'm planning to test my 1 rep max strict press at lunch, so I'm kinda happy that happened.
The WOD had handstand push ups, so I scaled with double abmat to ensure I'll be okay at lunch.
Chipper for time:
- 45 calorie row
- 35 box jumps 24"
- 25 hang power cleans 135#
- 15 handstand push ups
I was in the second wave with Justin, and tried to keep up with him on the row as long as I could. Pumping out 1600-1700 calories per hour.
First time I ever got 2 calories on 1 pull. It happened twice in the first 18 calories, then I was done. Dropped to 1100 ish for the rest, dipping below 1000 at the end.
Box jumps were just systematic. Cleans were rough. I scaled to 125#, wish I'd done 115#.
Did the hspu quicky, 13 then 2 to finish up. Felt a bit cheap, but I have to stick to my plan.
Hope lunch goes well.
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