With only one other Crossfit workout this week, there was no way I was missing this one. I had done some solid lifting and a successful run, but not nearly enough Crossfit.
Showed up on time and did some bretzels to get things going.
We started with 5 singles of power snatch at 80-85% of max snatch followed by 5 singles of power cleans at 80-85% of max clean.
I aimed for 115# on the power snatches and 175# on the power cleans.
My weight is forward on the snatches, I'll have to work on that at a lighter weight. Cleans were good. I like full cleans better than power cleans.
We spent a good 35 minutes on the lifting, taking long breaks between lifts. Looking forward to the Olympic lifting classes starting next Monday.
The WOD was a short couplet for 3 rounds:
- 15 lateral over bar burpees
- 15 power snatch @ 115#/75#
I decided to use women's Rx. I think it gave me the intended stimulus.
Finished first for once, 10 minutes flat. Didn't stick to my game plan of breaking everything at 5 reps even when I felt strong in the first round, might have been faster if I had. Autopilot kicked in and I was at 10 burpees before I realized I'd gone past 5, same on the power snatch, go to 7 by the time I realized. After that first round screw up I was on plan, but the burpees had taken their toll.
I was nice to be in the mix for once. But part of me think I should have put 95# on the bar instead of 75#.
Sunday 31 May 2015
Thursday 28 May 2015
Strength log for Thusday, May 28th
Was so tired this morning, and still sore from the run that I bailed on Crossfit. Kinda regret it, but kinda not.
Will definitely go tomorrow.
To add insult to injury, I totally forgot my lifting bag at home. So with no lifting shoes, no belt, no knee sleeves or chalk, I was pretty miffed on the way in.
I thought hard, since I wasn't prepare to go back for the bag, and figured I could do deadlifts; no need for shoes and I had a block of chalk in my at work Y bag, plus I could borrow the leather buckle belt at the Y.
And I could to my push press negatives, regular shoes would be fine, wouldn't need a belt at that weight and I even had a wrist wrap in my Y bag.
So with that plan in hand, I headed to the Y.
Deadlifts were okay. Made 345# without problem. (I did 4 reps on the 11th). Should have tried 355#, but naturally I wanted to match my PR, but at 365# it wouldn't budge. Walked away for a few and tried again, same deal. Hrumph. Not sure what to make of that.
Switched to presses. Rushed a bit, as it was getting late. Did 3 sets of triples at 135#.
Push press up, slow and controlled back down, short breaths from the diaphragm. I'll do two more workouts like this next week, then try a cycle of strict press to see if I can beat 145#. Hope so.
Will definitely go tomorrow.
To add insult to injury, I totally forgot my lifting bag at home. So with no lifting shoes, no belt, no knee sleeves or chalk, I was pretty miffed on the way in.
I thought hard, since I wasn't prepare to go back for the bag, and figured I could do deadlifts; no need for shoes and I had a block of chalk in my at work Y bag, plus I could borrow the leather buckle belt at the Y.
And I could to my push press negatives, regular shoes would be fine, wouldn't need a belt at that weight and I even had a wrist wrap in my Y bag.
So with that plan in hand, I headed to the Y.
Deadlifts were okay. Made 345# without problem. (I did 4 reps on the 11th). Should have tried 355#, but naturally I wanted to match my PR, but at 365# it wouldn't budge. Walked away for a few and tried again, same deal. Hrumph. Not sure what to make of that.
Switched to presses. Rushed a bit, as it was getting late. Did 3 sets of triples at 135#.
Push press up, slow and controlled back down, short breaths from the diaphragm. I'll do two more workouts like this next week, then try a cycle of strict press to see if I can beat 145#. Hope so.
Wednesday 27 May 2015
Running log for Wednesday, May 27th
After a long weekend out of town, on my butt either in the car or in the stadium, for the Crossfit Games East Regional in Hartford, a really heavy strength day on Monday, and a miserable Crossfit workout Tuesday morning, today I opted for a run, outside.
It was hot and muggy, but mostly overcast. Only when the sun peeked out through the clouds did it get completely unpleasant.
I did my same 5km route as the last two times. Wore my Ronins (with new laces, which ironically came undone on the way back, argh)! Didn't stop on the way out. Made it to the halfway point in 14:05. One the way back I stopped briefly to re-tie my shoe and a quick water stop at the fountain.
Finished 29:34. First time under 30 minutes.
More importantly, no calf issues. I rolled them with the foam roller before leaving which may have helped, but I think I'll be using the Ronins exclusively for the next little while.
Happy with that. I'll do this a few more times, and maybe throw in a longer slower weekend run or two, before starting my training plan.
It was hot and muggy, but mostly overcast. Only when the sun peeked out through the clouds did it get completely unpleasant.
I did my same 5km route as the last two times. Wore my Ronins (with new laces, which ironically came undone on the way back, argh)! Didn't stop on the way out. Made it to the halfway point in 14:05. One the way back I stopped briefly to re-tie my shoe and a quick water stop at the fountain.
Finished 29:34. First time under 30 minutes.
More importantly, no calf issues. I rolled them with the foam roller before leaving which may have helped, but I think I'll be using the Ronins exclusively for the next little while.
Happy with that. I'll do this a few more times, and maybe throw in a longer slower weekend run or two, before starting my training plan.
Tuesday 26 May 2015
Crossfit log for Tuesday, May 26th
Got my ass handed to me at Crossfit this morning.
Although I did match my current PR on the cleans. We did 4 heavy singles, if it felt good, go for a PR. It didn't feel that good.
I hit 185#, 195# and 205#.
I accidentally did the 195# without my belt. Man that was hard.
Need to figure out the timing of full extension then pulling myself under the bar quickly. (high hang work in my future).
The WOD was much harder than I thought. Maybe yesterday's Y workout affected me.
Chipper for time:
- 15 toes to bar
- 20 shoulder to overhead @ 95#
- 15 toes to bar
- 20 overhead squats @ 95#
- 15 toes to bar
- 20 thrusters @ 95#
- 15 toes to bar.
Scaling options were cut t2b to 10 instead of 15 and scale weight. Should have done both.
Everyone was done as I started the thrusters. The OHS has killed me, I even used Lana's bar at 65# for the middle 9 reps.
Called it quits at 15 thrusters, I had nothing left and everyone was done.
Closed up with an 8 minute AMRAP of lateral box jumps and pull ups.
I was so done.
I got that feeling in my throat again, like there is something back there that I can't cough out. I may bring it up with my doctor.
Although I did match my current PR on the cleans. We did 4 heavy singles, if it felt good, go for a PR. It didn't feel that good.
I hit 185#, 195# and 205#.
I accidentally did the 195# without my belt. Man that was hard.
Need to figure out the timing of full extension then pulling myself under the bar quickly. (high hang work in my future).
The WOD was much harder than I thought. Maybe yesterday's Y workout affected me.
Chipper for time:
- 15 toes to bar
- 20 shoulder to overhead @ 95#
- 15 toes to bar
- 20 overhead squats @ 95#
- 15 toes to bar
- 20 thrusters @ 95#
- 15 toes to bar.
Scaling options were cut t2b to 10 instead of 15 and scale weight. Should have done both.
Everyone was done as I started the thrusters. The OHS has killed me, I even used Lana's bar at 65# for the middle 9 reps.
Called it quits at 15 thrusters, I had nothing left and everyone was done.
Closed up with an 8 minute AMRAP of lateral box jumps and pull ups.
I was so done.
I got that feeling in my throat again, like there is something back there that I can't cough out. I may bring it up with my doctor.
Strength log for Monday, May 25th
There was no Crossfit classes this morning, and with no real workouts since Thursday, I wanted to make today's session at lunch count.
I was going to just to overhead work, but lengthy-workout-guy was on the rig, so I decided to make the best of it and hopped on the rower for a little warm up.
He was still going, so I decide to do some front squats on the other rack while I waited.
This was a good idea as I hit my current PR of 275# without issue. Loving my Rock Tape knee sleeves!
Finally the rack was free, so I started warming up push press, with negatives, so lowering the bar slowly under control. Supposed to help build strength for the strict press. We'll see.
Did 3x5 at 115# last week so this week's plan was 5x3 at 125#. Got some advice on breathing during the eccentric part, because I was exhausting myself trying to lower slowly on one breath. Once I got the quick breaths from the abdomen figured out it went way better.
Not used to sweating so much at the Y. Good workout.
I was going to just to overhead work, but lengthy-workout-guy was on the rig, so I decided to make the best of it and hopped on the rower for a little warm up.
He was still going, so I decide to do some front squats on the other rack while I waited.
This was a good idea as I hit my current PR of 275# without issue. Loving my Rock Tape knee sleeves!
Finally the rack was free, so I started warming up push press, with negatives, so lowering the bar slowly under control. Supposed to help build strength for the strict press. We'll see.
Did 3x5 at 115# last week so this week's plan was 5x3 at 125#. Got some advice on breathing during the eccentric part, because I was exhausting myself trying to lower slowly on one breath. Once I got the quick breaths from the abdomen figured out it went way better.
Not used to sweating so much at the Y. Good workout.
Monday 25 May 2015
Strength log for Thursday, May 21st
Calves still felt tight. But at least now the left felt the same as the right, both at 95% or more of normal, and my arms were toast from yesterday's negatives and overhead work in the WOD.
So I decide to do some good old fashioned back squats.
I wanted to test out my new knee sleeves (like these):
So I warmed up with the bar and 95#, 135#, 185#, 225# and 275#. Going down in reps as I went. 275# went up really well. I was really glad it did, last time I tried was just after my bronchitis and I had to fight for a double at 275#.
285# went up nicely too. So decision time. Go for 295#, or go big for 305#. Decided to go big (naturally) and wasn't disappointed.
305#, when up without hesitation. It was hard, but I didn't get stuck at all. Probably could've gone heavier but I was happy with that.
So I peel off to 275# and did 2 doubles. Solid workout. Very happy with that.
So I decide to do some good old fashioned back squats.
I wanted to test out my new knee sleeves (like these):
So I warmed up with the bar and 95#, 135#, 185#, 225# and 275#. Going down in reps as I went. 275# went up really well. I was really glad it did, last time I tried was just after my bronchitis and I had to fight for a double at 275#.
285# went up nicely too. So decision time. Go for 295#, or go big for 305#. Decided to go big (naturally) and wasn't disappointed.
305#, when up without hesitation. It was hard, but I didn't get stuck at all. Probably could've gone heavier but I was happy with that.
So I peel off to 275# and did 2 doubles. Solid workout. Very happy with that.
Wednesday 20 May 2015
Crossfit at the Y log for Wednesday, May 20th
Since I was tired, and my calf was still bugging me, I decide to sleep in and bail on Crossfit this morning. My calf is much better today, but not completely gone as before on the day after. Probably because I continued to run on it yesterday.
I looked up the workout on the bus on my way into work and found that it was actually doable at the Y. So I figured, why not?
I did substitute the strength work since I wanted to work my overhead strength rather than snatch as prescribed.
So I did 3 sets of 5 push press with negatives at 115#.
Holy crap this was hard. I wanted to go 5 sets but after two, I knew there was no way. I'll the the math to program my usual 6 week plan.
It'll be good in the long run for sure.
The WOD was a 7 minute AMRAP of:
- 6 hang power snatch at 115# (scaled to 95#)
- 9 push jerks
- 12 box jumps
I was worried about my calf, but turns out it wasn't an issue. First round I hammered, and then I was dead. Second round was slower, with more breaks, I had to break up the jerks, 4 and 5. The third round I broke up the snatches 4 and 2 and the jerks 5 and 4, hammered the box jumps and finished round 3 at the buzzer.
Happy with that.
I also did the post WOD torture of 5 rounds for time of :
- 10 calorie row
- 10 toes to bar
Brought the rower over by the racks to the surprise of many which was fun.
First round was good. Second round not so good, made to 6 t2b before dropping. Stabilized after that. Finished in 11:08
It was neat to push myself like that at the Y. Felt good to give everyone a real taste of Crossfit.
I looked up the workout on the bus on my way into work and found that it was actually doable at the Y. So I figured, why not?
I did substitute the strength work since I wanted to work my overhead strength rather than snatch as prescribed.
So I did 3 sets of 5 push press with negatives at 115#.
Holy crap this was hard. I wanted to go 5 sets but after two, I knew there was no way. I'll the the math to program my usual 6 week plan.
It'll be good in the long run for sure.
The WOD was a 7 minute AMRAP of:
- 6 hang power snatch at 115# (scaled to 95#)
- 9 push jerks
- 12 box jumps
I was worried about my calf, but turns out it wasn't an issue. First round I hammered, and then I was dead. Second round was slower, with more breaks, I had to break up the jerks, 4 and 5. The third round I broke up the snatches 4 and 2 and the jerks 5 and 4, hammered the box jumps and finished round 3 at the buzzer.
Happy with that.
I also did the post WOD torture of 5 rounds for time of :
- 10 calorie row
- 10 toes to bar
Brought the rower over by the racks to the surprise of many which was fun.
First round was good. Second round not so good, made to 6 t2b before dropping. Stabilized after that. Finished in 11:08
It was neat to push myself like that at the Y. Felt good to give everyone a real taste of Crossfit.
Tuesday 19 May 2015
Running log for Tuesay, May 19th
Did the same 5km route as last week, with the exception of running on the edge of the canal where there was more shade as I had no sun screen. This time I had a watch, and functional shoe laces on my racing flats. There would be no stopping to tie my shoes and I'd have an accurate time that didn't require a clock.
This time it was hot and muggy, unlike last week's pleasant overcast and cool weather.
My goal was to be around 30 minutes. So aimed for the turn around in under 15.
Stopped once for water at 3:00 and arrived at the turn around at almost exactly 14:00.
At 16:00 I felt that familiar twinge in my left calf (right hasn't bothered me since). I was not happy.
I walked for 2 or 3 minutes until I got to the water fountain, drank, and stretched and massaged my calf at the park bench, then started running again.
It felt okay, but not stellar. Ran for about 5 minutes, then walked again at the stairs down to the edge of the canal. Ran again and stopped one last time before the stairs up to Major's Hill park. One last stop at the water fountain.
16:45 to get back for a total of 30:45. Better than last week, despite the relapse of the calf thing.
I had planned to do some push press afterward, but opted to roll the calf instead.
Stretched a bit in the steam room, then back to work.
Mixed feelings about it. I'll take the rest of the week off running and roll it everyday. I'll go back to my Ronins with the extra cussion (9mm instead of 4mm) and see how it goes next week.
This time it was hot and muggy, unlike last week's pleasant overcast and cool weather.
My goal was to be around 30 minutes. So aimed for the turn around in under 15.
Stopped once for water at 3:00 and arrived at the turn around at almost exactly 14:00.
At 16:00 I felt that familiar twinge in my left calf (right hasn't bothered me since). I was not happy.
I walked for 2 or 3 minutes until I got to the water fountain, drank, and stretched and massaged my calf at the park bench, then started running again.
It felt okay, but not stellar. Ran for about 5 minutes, then walked again at the stairs down to the edge of the canal. Ran again and stopped one last time before the stairs up to Major's Hill park. One last stop at the water fountain.
16:45 to get back for a total of 30:45. Better than last week, despite the relapse of the calf thing.
I had planned to do some push press afterward, but opted to roll the calf instead.
Stretched a bit in the steam room, then back to work.
Mixed feelings about it. I'll take the rest of the week off running and roll it everyday. I'll go back to my Ronins with the extra cussion (9mm instead of 4mm) and see how it goes next week.
Crossfit log for Tuesday, May 19th
Almost slept through this morning. Rushed out the door an made a few seconds late.
I had already looked up the workout, so I didn't need the briefing anyway.
Clean and jerk complex: 1 Power Clean + 2 Jerks
5 singles at 75-80%, use the same weight for each set. Rest as needed between sets. Worked with Kamil, we decided on 165#. Got rough at the end. Didn't want to do the fifth set, as everyone else was finished, but Kamil subtly (possibly unknowingly) guilted me into it.
The workout was a sweat-fest.
12 minute AMRAP of:
- 40 Double Unders,
- 20 Wall Balls, and
- 10 Handstand Push-ups
Double unders were a struggle for the first two rounds, third round I did all 40 unbroken, wow that made things much harder.
Wall balls were fine. Handstand push ups, were rough. With one abmat, I did 2 sets of 5 first round, second round I did 4 then jumped on Kamil's parallettes and did 6 push ups. Third round I just did push ups on the parallettes.
Left a great sweat angel on the floor.
Post WOD fun. 5 minute AMRAP of:
- sets of 3 dips
Did ring dips. Was working with John who wanted to try rings so, I jumped on first and did sets of 6 for his sets of 3. Third set became 3. Set four and five were also 3. First attempt at set 6 stopped at 2 reps. Walked it off and then came back for set 6. Took a long enough break so set 7 was okay. Set 8 failed at 2 reps first try, then I was done. So 7 triples, plus 2 sets of 2. So 25 dips in 5 minutes, but only 21 count, official score: 7.
I had already looked up the workout, so I didn't need the briefing anyway.
Clean and jerk complex: 1 Power Clean + 2 Jerks
5 singles at 75-80%, use the same weight for each set. Rest as needed between sets. Worked with Kamil, we decided on 165#. Got rough at the end. Didn't want to do the fifth set, as everyone else was finished, but Kamil subtly (possibly unknowingly) guilted me into it.
The workout was a sweat-fest.
12 minute AMRAP of:
- 40 Double Unders,
- 20 Wall Balls, and
- 10 Handstand Push-ups
Double unders were a struggle for the first two rounds, third round I did all 40 unbroken, wow that made things much harder.
Wall balls were fine. Handstand push ups, were rough. With one abmat, I did 2 sets of 5 first round, second round I did 4 then jumped on Kamil's parallettes and did 6 push ups. Third round I just did push ups on the parallettes.
Left a great sweat angel on the floor.
Post WOD fun. 5 minute AMRAP of:
- sets of 3 dips
Did ring dips. Was working with John who wanted to try rings so, I jumped on first and did sets of 6 for his sets of 3. Third set became 3. Set four and five were also 3. First attempt at set 6 stopped at 2 reps. Walked it off and then came back for set 6. Took a long enough break so set 7 was okay. Set 8 failed at 2 reps first try, then I was done. So 7 triples, plus 2 sets of 2. So 25 dips in 5 minutes, but only 21 count, official score: 7.
Friday 15 May 2015
Crossfit log for Thursday, May 14th
Once again, with Kiza out of town I only had 2 Crossfit workouts this week, and with Delilah sick one day and class trip the next, I got no YMCA work done either, other than my 5km run on Monday and mobility session Tuesday.
Also, a repeat from last week, Clarisse signed up with no one but me to give her a ride, so I registered for class and packed up the kids with their LeapPads and headed to the box.
Started with 3 rep max push press.
Worked with Maks, who is slightly stronger overhead than I am .
We targetted 185#, in my mind I might even try 195#.
Considering 185# is my 1 rep max, this was foolish.
Everything went well during the warm up, but after Maks hit his triple at 185# I really wanted to try 195#, but decided to stick with the bar as it was. Anything else would've just been an ego trip.
Good call, first one was rough, second one I gave so much hip trust I hard had to lift it but the third one I didn't give enough and couldn't lock it out. Frank said wait 3 full minute and try again.
Which I did, and tried to be more consistent with the thrusts and it worked. The last one was a bit of a fight to lock out but I got it. Fhew!
Clarisse wasn't taking direction well from Frank, since she was working Sawyer, who she doesn't know very well, I think her ego was bruised a bit. She was jerking instead of push pressing. Eventually she worked on her own and seemed to get it, but ran out of time before hitting near her limit.
Then the WOD wasn't a partner WOD this time, so we were on our own
to complete as many rounds as possible in 12 mins of:
- 25 Wall Balls
- 10 Push Press, 115/75 lbs
- 5 Front Squats
- 15 Deadlifts
- 10 Burpees
Was racing against Maks. Had to yell at the kids to stay in their area a couple of times at the beginning, which threw me off a bit.
Burpees sucked the life out of me.
I was way faster on the wall balls, but he was faster on the push press. I noticed that he wasn't breaking parallel on the wall balls or front squats, so despite his score being 2 reps more than me, I still consider it a victory for me. :P
The cashout was 30 strict pull ups, which I did 20 (as did Maks) doing 5, 5, 4, 2, 3, 1. Ugh.
Clarisse did 15 with the blue band and the last 5 with the tiny red band. Pretty good.
Also, a repeat from last week, Clarisse signed up with no one but me to give her a ride, so I registered for class and packed up the kids with their LeapPads and headed to the box.
Started with 3 rep max push press.
Worked with Maks, who is slightly stronger overhead than I am .
We targetted 185#, in my mind I might even try 195#.
Considering 185# is my 1 rep max, this was foolish.
Everything went well during the warm up, but after Maks hit his triple at 185# I really wanted to try 195#, but decided to stick with the bar as it was. Anything else would've just been an ego trip.
Good call, first one was rough, second one I gave so much hip trust I hard had to lift it but the third one I didn't give enough and couldn't lock it out. Frank said wait 3 full minute and try again.
Which I did, and tried to be more consistent with the thrusts and it worked. The last one was a bit of a fight to lock out but I got it. Fhew!
Clarisse wasn't taking direction well from Frank, since she was working Sawyer, who she doesn't know very well, I think her ego was bruised a bit. She was jerking instead of push pressing. Eventually she worked on her own and seemed to get it, but ran out of time before hitting near her limit.
Then the WOD wasn't a partner WOD this time, so we were on our own
to complete as many rounds as possible in 12 mins of:
- 25 Wall Balls
- 10 Push Press, 115/75 lbs
- 5 Front Squats
- 15 Deadlifts
- 10 Burpees
Was racing against Maks. Had to yell at the kids to stay in their area a couple of times at the beginning, which threw me off a bit.
Burpees sucked the life out of me.
I was way faster on the wall balls, but he was faster on the push press. I noticed that he wasn't breaking parallel on the wall balls or front squats, so despite his score being 2 reps more than me, I still consider it a victory for me. :P
The cashout was 30 strict pull ups, which I did 20 (as did Maks) doing 5, 5, 4, 2, 3, 1. Ugh.
Clarisse did 15 with the blue band and the last 5 with the tiny red band. Pretty good.
Wednesday 13 May 2015
Crossfit log for Wednesday, May 13th
Rolled out of bed and headed for more torture as I was still achy and tight from Monday crazy volume.
After an inadequate warm up we started with cleans
- 6x2 at 80% 1RM
Rest as needed between sets.
Hamstring/adductor inner right leg felt like it was going to tear, bailed during warm up, and worked on rolling and stretching it. Hoped the row would set things straight.
WOD was for time:
- Row, 1000 m
- 50 Box Jump-overs
- 20 Muscle-ups (scaled to chest to bar pull ups)
Turns out the row did help, box jumps were ok too,I was a bit worried at first.
C2B were a lot harder than regular pull ups, might have been under 11:00 with chin over bar. Time was 11:45
Post WOD bonus
As many reps as possible in 5 mins of:
- Toes-to-bar
-must be in unbroken sets of your choice of number of reps, but once you chose you had to stick with it, or the set didn't count.
I chose 5. First 4 sets were progressively harder, 5th was a struggle, attempts 6 and 7 were no-reps. Barely made 4. Not bad though, as coach Alex pointed out, I didn't fail until the last minutes
Done. Sore. Legs still bothering me, but I'm sure it'll be fine.
After an inadequate warm up we started with cleans
- 6x2 at 80% 1RM
Rest as needed between sets.
Hamstring/adductor inner right leg felt like it was going to tear, bailed during warm up, and worked on rolling and stretching it. Hoped the row would set things straight.
WOD was for time:
- Row, 1000 m
- 50 Box Jump-overs
- 20 Muscle-ups (scaled to chest to bar pull ups)
Turns out the row did help, box jumps were ok too,I was a bit worried at first.
C2B were a lot harder than regular pull ups, might have been under 11:00 with chin over bar. Time was 11:45
Post WOD bonus
As many reps as possible in 5 mins of:
- Toes-to-bar
-must be in unbroken sets of your choice of number of reps, but once you chose you had to stick with it, or the set didn't count.
I chose 5. First 4 sets were progressively harder, 5th was a struggle, attempts 6 and 7 were no-reps. Barely made 4. Not bad though, as coach Alex pointed out, I didn't fail until the last minutes
Done. Sore. Legs still bothering me, but I'm sure it'll be fine.
Monday 11 May 2015
Olympic lifting log for Monday, May 11th
Wow! That was a lot more volume than I expected.
No messing around, we got right into it.
Snatch work:
Warm up empty bar, then 1 power snatch + 3 hang snatch at 50%, 60%, 70% (did 75#, 85# and 95#
Main work: 1 power snatch + 3 hang snatch at 80% for 2 sets (125#)
Power work: 1 power snatch + 4 hang power snatch at 65% for 2 sets (115#)
Clean jerk work:
Warm up empty bar, 50%, 60%,then 1 power clean, 1 hang clean, 2 jerks at 70% for 1 set
Main work: 1 power clean, 1 hang clean, 2 jerks at 80% for 1 set. then 1 clean and jerk at 85%, 1 clean and jerk at 90%
Power work: 1 power clean, 4 jerks at 70% for 1 set.
Strength work: 5 sets of 5 back squats at 100% of clean and jerk. I opted for more.
Worked with a new guy named Ben, strong but unskilled. We did 215# for 4 sets then 245# for the last. Felt good to be able to squat that kind of weight for that kind of volume.
Also, I screwed up the clean and jerk work, at 85% (175#) instead of just doing a clean and jerk, I did the complex again, and we were running low on time, so Ben and I decided to skip the last clean and jerk at 90%
I didn't expect to sweat so much at a lifting class. I am wiped.
No messing around, we got right into it.
Snatch work:
Warm up empty bar, then 1 power snatch + 3 hang snatch at 50%, 60%, 70% (did 75#, 85# and 95#
Main work: 1 power snatch + 3 hang snatch at 80% for 2 sets (125#)
Power work: 1 power snatch + 4 hang power snatch at 65% for 2 sets (115#)
Clean jerk work:
Warm up empty bar, 50%, 60%,then 1 power clean, 1 hang clean, 2 jerks at 70% for 1 set
Main work: 1 power clean, 1 hang clean, 2 jerks at 80% for 1 set. then 1 clean and jerk at 85%, 1 clean and jerk at 90%
Power work: 1 power clean, 4 jerks at 70% for 1 set.
Strength work: 5 sets of 5 back squats at 100% of clean and jerk. I opted for more.
Worked with a new guy named Ben, strong but unskilled. We did 215# for 4 sets then 245# for the last. Felt good to be able to squat that kind of weight for that kind of volume.
Also, I screwed up the clean and jerk work, at 85% (175#) instead of just doing a clean and jerk, I did the complex again, and we were running low on time, so Ben and I decided to skip the last clean and jerk at 90%
I didn't expect to sweat so much at a lifting class. I am wiped.
Running log for Monday, May 11th
Crossfit this morning, Olympic lifting this evening, what to do at noon?
Why not go for a run in the chilly drizzle?
5km done. No calf issues.
Power was fine, stamina was good (better than expected), had plenty of drive right to the end.
The engine needs work. But that's the easiest part, just requires time and patience.
Quads were a bit unhappy, unaccustomed to absorbing so much impact, but aside from that an being winded on a 5km, I'm pretty happy with that.
Rolled the crap out of my calves afterwards. Hope that helps keep me healthy.
Gmap route.
Had to stop 3 bloody times to tie my shoe within the first kilometre (put new, longer laces on them upon arrival back at the Y, glad I had a spare set). Also stopped at a water fountain for a sip and walked about 20m at the turn around.
All that to justify the nearly 40 minutes I took. I don't have the exact time, as I had no watch and relies on the Y staff to give me the correct time at departure and upon arrival. Subtracted 2 minutes for the time it took to get out side and back in. Still I was definitely more than 35 minutes.
No matter. I'm still happy.
Why not go for a run in the chilly drizzle?
5km done. No calf issues.
Power was fine, stamina was good (better than expected), had plenty of drive right to the end.
The engine needs work. But that's the easiest part, just requires time and patience.
Quads were a bit unhappy, unaccustomed to absorbing so much impact, but aside from that an being winded on a 5km, I'm pretty happy with that.
Rolled the crap out of my calves afterwards. Hope that helps keep me healthy.
Gmap route.
Had to stop 3 bloody times to tie my shoe within the first kilometre (put new, longer laces on them upon arrival back at the Y, glad I had a spare set). Also stopped at a water fountain for a sip and walked about 20m at the turn around.
All that to justify the nearly 40 minutes I took. I don't have the exact time, as I had no watch and relies on the Y staff to give me the correct time at departure and upon arrival. Subtracted 2 minutes for the time it took to get out side and back in. Still I was definitely more than 35 minutes.
No matter. I'm still happy.
Crossfit log for Monday, May 11th
Another early Monday morning workout.
Started with heavy deadlifts
Five singles at 90% 1RM. I worked up to 345#. Felt strong, but only did 4. Back is a bit rounded, but it doesn't change throughout the lift, so all good. No discomfort, during or after.
The WOD was an AMRAP for 12 minutes:
- 10 Power Cleans 135# (scaled to 115#)
- 10 Toes-to-bars and
- 30Double Unders
Cleans were okay for the first 2 rounds but quickly got hard. First round of t2b sucked, couldn't get a rhythm going. Got better after that.
Double unders were better than usual, still faltered a lot, but did one round in two sets of 15 and once I got 20 in a row. So not bad.
Made 3 full rounds plus 21 reps, made one double under on round 4.
Then for the post-wod WOD we only had time for one round of:
3 min AMRAP :
400m Rows and Muscle-ups scaled to pull up.
Basically 3 min amrap of max pull ups after a 400m row
Row took 1:35, managed 15 pull ups in the remaining time. Went back to the rower to try and squeeze in, but after 250m I was done. So I bailed.
Started with heavy deadlifts
Five singles at 90% 1RM. I worked up to 345#. Felt strong, but only did 4. Back is a bit rounded, but it doesn't change throughout the lift, so all good. No discomfort, during or after.
The WOD was an AMRAP for 12 minutes:
- 10 Power Cleans 135# (scaled to 115#)
- 10 Toes-to-bars and
- 30Double Unders
Cleans were okay for the first 2 rounds but quickly got hard. First round of t2b sucked, couldn't get a rhythm going. Got better after that.
Double unders were better than usual, still faltered a lot, but did one round in two sets of 15 and once I got 20 in a row. So not bad.
Made 3 full rounds plus 21 reps, made one double under on round 4.
Then for the post-wod WOD we only had time for one round of:
3 min AMRAP :
400m Rows and Muscle-ups scaled to pull up.
Basically 3 min amrap of max pull ups after a 400m row
Row took 1:35, managed 15 pull ups in the remaining time. Went back to the rower to try and squeeze in, but after 250m I was done. So I bailed.
Endurance and power log for Friday, May 8th
Decided to do the 2000m row time trial from Thursday night's workout at noon, since I didn't go in the morning after last night's partner WOD with Clarisse, I was fairly fresh, and wanted to beat Maks, who around 8:30.
Wow, what a load of suck. In terms of how if felt, not in terms of my performance, which I am completely satisfied with.
Went out hard, like 1:40/500m hard. Which banked me a bit of time as I ran out of steam, I levelled off at just under 2:00/500m as I approached the 1000m mark my pace was slipping to the 2:05-2:10 (hitting 2:13 at one point), so I tried to dig deeper and bring it down below 2:00.
At around 1500m I got a second wind, and brought the pace down to the 1:50 range and held between 1:50 and 2:00 for the last 500m.
Finished in 7:51.7. Automatic PR. Completely satisfied with that. But man, it took a lot out of me.
Took for ever to recover and work on my power snatch and snatch balance.
In fact I bailed earlier than planned since I wiped, my form wasn't pretty enough and I was working too hard for what little weight I was moving around.
Still happy with the workout.
Wow, what a load of suck. In terms of how if felt, not in terms of my performance, which I am completely satisfied with.
Went out hard, like 1:40/500m hard. Which banked me a bit of time as I ran out of steam, I levelled off at just under 2:00/500m as I approached the 1000m mark my pace was slipping to the 2:05-2:10 (hitting 2:13 at one point), so I tried to dig deeper and bring it down below 2:00.
At around 1500m I got a second wind, and brought the pace down to the 1:50 range and held between 1:50 and 2:00 for the last 500m.
Finished in 7:51.7. Automatic PR. Completely satisfied with that. But man, it took a lot out of me.
Took for ever to recover and work on my power snatch and snatch balance.
In fact I bailed earlier than planned since I wiped, my form wasn't pretty enough and I was working too hard for what little weight I was moving around.
Still happy with the workout.
Friday 8 May 2015
Crossfit log for Thursday, May 7th
Last minute decision to go the 6:30pm class with Clarisse.
Kiza went this morning and I'd already looked at the workout, so I knew what I was getting into.
Except, I guess they bit off more then they could chew with all the volume, so the 2km row time trial was cancelled.
And we started with the WOD instead of the strengthwork.
The WOD was a partner chipper of:
- 200 double unders
- 50 power cleans
- 40 handstand push ups
- 50 burpees over bar
- 200 double unders.
Teamed up with Clarisse, which wasn't the best option but worked out in the end.
She did a mix of singles and double unders, I did 100 double unders. Got a couple of good stretches in there. Cleans we did 10, 10, 7, 9, 5, 5, 3.
She did most of the handstand push ups, she did 15, then I did 9, then I'm not sure, but I did 3 more and she finished them off.
Burpees killed us. I did 10 and she did 10, then I did 10 and she struggled through her 10, (or 8), so I did 7, and she finished off with the last 5.
Double unders were the same deal. Had on really good string of like 50+. But the rest were a struggle.
We finished in 15:25. Last. Frank made sure we scaled to finish well under 20 minutes.
Then we did the deadlifts, 3 sets of 3 at 80% of max.
I did 275# which is 20# lower then my 80%, but I was working with Maks and his max is lower. And until recently I haven't been doing much in way of heavy pulling, so it made sense.
Coach said I had good mechanics, and had no corrections for me (on the warm up set at 225#). That felt pretty good.
Clarisse pulled 155# but that was too heavy, she couldn't brace her back at that weight. Lesson learned.
P.S. I want to add this here as it is still bugging me and it's fresh in my memory. After the cleans, headed to the hspu I felt like a very dry patch in my throat, around my left tonsil. It was really annoying, so I grabbed my water expecting it to go away instantly. It didn't, I felt it even more as I drank. Since then I can feel something every time I swallow. It's really annoying and quite worrisome. If it doesn't go away by next week I'll go to the doctor.
Kiza went this morning and I'd already looked at the workout, so I knew what I was getting into.
Except, I guess they bit off more then they could chew with all the volume, so the 2km row time trial was cancelled.
And we started with the WOD instead of the strengthwork.
The WOD was a partner chipper of:
- 200 double unders
- 50 power cleans
- 40 handstand push ups
- 50 burpees over bar
- 200 double unders.
Teamed up with Clarisse, which wasn't the best option but worked out in the end.
She did a mix of singles and double unders, I did 100 double unders. Got a couple of good stretches in there. Cleans we did 10, 10, 7, 9, 5, 5, 3.
She did most of the handstand push ups, she did 15, then I did 9, then I'm not sure, but I did 3 more and she finished them off.
Burpees killed us. I did 10 and she did 10, then I did 10 and she struggled through her 10, (or 8), so I did 7, and she finished off with the last 5.
Double unders were the same deal. Had on really good string of like 50+. But the rest were a struggle.
We finished in 15:25. Last. Frank made sure we scaled to finish well under 20 minutes.
Then we did the deadlifts, 3 sets of 3 at 80% of max.
I did 275# which is 20# lower then my 80%, but I was working with Maks and his max is lower. And until recently I haven't been doing much in way of heavy pulling, so it made sense.
Coach said I had good mechanics, and had no corrections for me (on the warm up set at 225#). That felt pretty good.
Clarisse pulled 155# but that was too heavy, she couldn't brace her back at that weight. Lesson learned.
P.S. I want to add this here as it is still bugging me and it's fresh in my memory. After the cleans, headed to the hspu I felt like a very dry patch in my throat, around my left tonsil. It was really annoying, so I grabbed my water expecting it to go away instantly. It didn't, I felt it even more as I drank. Since then I can feel something every time I swallow. It's really annoying and quite worrisome. If it doesn't go away by next week I'll go to the doctor.
Wednesday 6 May 2015
Crossfit log for Wednesday, May 6th
Sometimes looking up the workout before you go can be a mistake.
It looked so easy until I realized upon arrival at the gym that it was 5 rounds, not 3!
Lifting was clean+hang clean complex 3 doubles and 2 singles.
Did 135#, 155#, 155# for the doubles, 165# and 185# for the doubles. Focused too much on full extension, was slow getting under the bar again.
Wasn't happy with the 185# so I tried it again and the clean was fine, but failed on the hang, too fatigued I guess.
The WOD that looked so easy was 5 rounds (not 3) of:
- 10 toes to bar
- 10 box jump overs
- 10 wall balls
First round was done in 1:25, but I didn't start round 2 until 1:44, round 2 took 1:45, finishing at the 4:00 mark. So I tried to keep pace at 2:00 per round and aim for 10:00, but that wasn't happening. I basically lost 15 seconds per round each round.
Round 3 was done at 6:12ish and round 4 at 8:40something.
Final time was 11:18 I think. What a gasser.
Then that harmless looking foot note: 5 sets of 10 hollow rocks. OMG. My poor abs.
Had to crawl to get my gear.
It looked so easy until I realized upon arrival at the gym that it was 5 rounds, not 3!
Lifting was clean+hang clean complex 3 doubles and 2 singles.
Did 135#, 155#, 155# for the doubles, 165# and 185# for the doubles. Focused too much on full extension, was slow getting under the bar again.
Wasn't happy with the 185# so I tried it again and the clean was fine, but failed on the hang, too fatigued I guess.
The WOD that looked so easy was 5 rounds (not 3) of:
- 10 toes to bar
- 10 box jump overs
- 10 wall balls
First round was done in 1:25, but I didn't start round 2 until 1:44, round 2 took 1:45, finishing at the 4:00 mark. So I tried to keep pace at 2:00 per round and aim for 10:00, but that wasn't happening. I basically lost 15 seconds per round each round.
Round 3 was done at 6:12ish and round 4 at 8:40something.
Final time was 11:18 I think. What a gasser.
Then that harmless looking foot note: 5 sets of 10 hollow rocks. OMG. My poor abs.
Had to crawl to get my gear.
Tuesday 5 May 2015
Crossfit log for Tuesday, May 5th
Work called at 4:30am to deal with an urgent issue, so I was up.
Got ready and was at the gym a full 15 minutes early.
We started with overhead Squat.
Worked up to 3 heavy sets of three then peel back for two sets of 5
Rest as needed between sets.
I was all over the place with this one. Did 3 at 95# and 115#, then hit 135#. Was only able to get one. Crap. Tried again and managed 2 reps. Not bad, 10# off my PR. Took it and peeled back to 115 for a set of 5 and a set of 4. Called it a day.
The WOD was a benchmark workout called Nasty Girls
3 rounds for time of:
- 50 Air Squats
- 7 Muscle Ups
-10 Hang Power Cleans, 135/95 lbs
-scale muscle ups to 10 CTB, or in my case 7 regular pull ups + 7 ring dips.
He said you should be able to everything quickly in one or two sets tops, that's why I scaled the muscle ups differently, regular pull ups wasn't enough, and chest to bar wouldn't give me the necessary pace.
I also scaled the cleans to 115#, wisely.
Finished in 10:58, I had 5 cleans left with 15 seconds to the 11:00 mark, so I hustled to break 11:00. Did it.
Got ready and was at the gym a full 15 minutes early.
We started with overhead Squat.
Worked up to 3 heavy sets of three then peel back for two sets of 5
Rest as needed between sets.
I was all over the place with this one. Did 3 at 95# and 115#, then hit 135#. Was only able to get one. Crap. Tried again and managed 2 reps. Not bad, 10# off my PR. Took it and peeled back to 115 for a set of 5 and a set of 4. Called it a day.
The WOD was a benchmark workout called Nasty Girls
3 rounds for time of:
- 50 Air Squats
- 7 Muscle Ups
-10 Hang Power Cleans, 135/95 lbs
-scale muscle ups to 10 CTB, or in my case 7 regular pull ups + 7 ring dips.
He said you should be able to everything quickly in one or two sets tops, that's why I scaled the muscle ups differently, regular pull ups wasn't enough, and chest to bar wouldn't give me the necessary pace.
I also scaled the cleans to 115#, wisely.
Finished in 10:58, I had 5 cleans left with 15 seconds to the 11:00 mark, so I hustled to break 11:00. Did it.
Monday 4 May 2015
Strength and Power log for Monday, May 4th
Went to the Y to workout some kinks and do some lifting.
Started with the lacrosse ball then moved on to front squats when one of the racks freed up.
Did a couple of warm up sets at 95#, 135# and 185#, the got out the belt and hit 225# for a double and 245# for a single. Felt good. Wanted to get as close to 275# as possible, so I hit 265# for 1 and stood it up. Wasn't easy but solid.
Then I moved on to cleans from the hang. Did 2 triples at 135#, 1 triple at 155#, then a double at 175# and a single at 185#. I threw on some fives for 195#, not sure what my PR is from the hang, I got under it but couldn't stabilize, so I bailed and called it a day.
Good workout.
Started with the lacrosse ball then moved on to front squats when one of the racks freed up.
Did a couple of warm up sets at 95#, 135# and 185#, the got out the belt and hit 225# for a double and 245# for a single. Felt good. Wanted to get as close to 275# as possible, so I hit 265# for 1 and stood it up. Wasn't easy but solid.
Then I moved on to cleans from the hang. Did 2 triples at 135#, 1 triple at 155#, then a double at 175# and a single at 185#. I threw on some fives for 195#, not sure what my PR is from the hang, I got under it but couldn't stabilize, so I bailed and called it a day.
Good workout.
Crossfit log for Monday, May 4th
Argh!!!!!
My right calf held out nicely during the run portion of today's WOD. The calf knot issue however, seems to have migrated to my left calf! Grrr.
No barbells today. Did some Bretzels and lazy push ups and rolled my calf with a foam roller and under my foot with a lacrosse ball.
We started with an untimed warmup workout 3 rounds for time:
My right calf held out nicely during the run portion of today's WOD. The calf knot issue however, seems to have migrated to my left calf! Grrr.
No barbells today. Did some Bretzels and lazy push ups and rolled my calf with a foam roller and under my foot with a lacrosse ball.
We started with an untimed warmup workout 3 rounds for time:
- Row, 150 m
- 12 Box Jumps
- Max Effort Strict Pull Up
Liked this. Row was nice and short, less than a dozen pulls, box jumps were fine. No issue with my calves on the bounce back. Pull ups, I did 5 reps per round. Happy with that.
WOD was 5 rounds for time of:
- 15 Kettlebell Swings, 32kg (did women's 24kg)
- 15 Push Up (Deficit, on 25# plates)
- Run, 400 m
I think this is the first time I've done a main site WOD on the same day it's posted.
I'm not a big fan of push ups. First 2 rounds of the run were fine. Took the first one easy, ran with Justin as he wasn't sure of the route. Since my right calf seemed normal and pain free, I took the next one a bit faster.
On the third round the same pain I had in the right calf manifested in the left, I was reduced to either walking or pulling a Terry Fox.
Decided to do the last 2 rounds on the rower instead of running.
Finished just under 26 minutes! It was rough.
Friday 1 May 2015
Crossfit log for Friday, May 1st
Oh my quads!
We did back squats for strength work, or really power development as we did 8 doubles at 65% of max, control on the way down and explode on the way up.
Worked with Kamil who was dong 165#, I added some 10s to do 185#.
The we did the chipper
We did back squats for strength work, or really power development as we did 8 doubles at 65% of max, control on the way down and explode on the way up.
Worked with Kamil who was dong 165#, I added some 10s to do 185#.
The we did the chipper
For time:
- 50 calorie row
- 40 Shoulder-to-Overheads, 115/75 lbs
- 30 Toes-to-bars
- 40 Pistols (Alternating Legs)*
- 50 Wall Balls
*scale pistols to 60 air squats
Scaled the barbell to 95#, still challenging. Stacked 3 45# plates and a 25# and used that as a bench to sit my pistols on. Managed to get 8 (well 7.5 reps) that way. With 32 left I switch to air squats and did 1.5x32 = 48 reps.
Hard work. Legs are toast.
19:09
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