Did front squats today.
Too much power work over the last two days, so opted for pure strength.
Worked up to 255# without issue.
Decided to go big and tried to 285#, but I gave up too soon.
But I should've did 265# instead of 255# for my last warm up. Oh well.
Peeled off to 225# for 3 sets of 3.
Happy with that.
Tuesday 30 June 2015
Crossfit log for Tuesday, June 30th
Didn't get a great night's sleep. Had a hard time getting out of bed, but I managed it.
The workout didn't play in my favour, except the first part.
Pre-WOD:
- 50 wall balls (go for unbroken)
- 30 hollow rocks
Went with the 14# med ball, and had no problem with 50 reps unbroken.
Did the hollow rocks with short breaks every 10 reps.
Then it went down hill.
Power snatch 2 sets of 2 at 80%, 2 sets of 2 at 85%. Did 115# and 120#.
Struggle with some of the reps. Not joyful.
The WOD was not fun.
3 x 4 minute AMRAP on 2:00 break
- 4 muscle ups (scaled to 4 chest to bar + 4 dips)
- 8 overhead squats (did women's Rx 75#)
- 12 box jumps
Can't OHS in nanos, can't box jump in lifters. FML. Did the best I could but I got slower with each round.
First 4:00 did 1 round + 15 reps, second I did 1 round + 12 reps, last I did 12 reps.
Not fun at all.
The workout didn't play in my favour, except the first part.
Pre-WOD:
- 50 wall balls (go for unbroken)
- 30 hollow rocks
Went with the 14# med ball, and had no problem with 50 reps unbroken.
Did the hollow rocks with short breaks every 10 reps.
Then it went down hill.
Power snatch 2 sets of 2 at 80%, 2 sets of 2 at 85%. Did 115# and 120#.
Struggle with some of the reps. Not joyful.
The WOD was not fun.
3 x 4 minute AMRAP on 2:00 break
- 4 muscle ups (scaled to 4 chest to bar + 4 dips)
- 8 overhead squats (did women's Rx 75#)
- 12 box jumps
Can't OHS in nanos, can't box jump in lifters. FML. Did the best I could but I got slower with each round.
First 4:00 did 1 round + 15 reps, second I did 1 round + 12 reps, last I did 12 reps.
Not fun at all.
Monday 29 June 2015
Olypmic lifting log for Monday, June 29th
Did clean and jerk work at the Y.
Started with empty bar, going hang power clean, front squat x2, 2 jerks.
Then hang clean + front squat + 2 jerks.
At 65# and 95# I did 1 power clean, 1 hang clean, 2 jerks for 2 sets
At 135# I did 1 power clean, 1 hang clean 1 jerk for 2 sets.
At 155# I did 2 clean and jerk.
At 185# I did 1 clean a jerk.
Caught it nicely. Which is good, I missed at that weight last week at the Lifting class.
Tried to clean 205#, but just couldn't seem to get unders it.
Became frustrated. Dropped it to 195# and cleaned it.
Needs more work.
Started with empty bar, going hang power clean, front squat x2, 2 jerks.
Then hang clean + front squat + 2 jerks.
At 65# and 95# I did 1 power clean, 1 hang clean, 2 jerks for 2 sets
At 135# I did 1 power clean, 1 hang clean 1 jerk for 2 sets.
At 155# I did 2 clean and jerk.
At 185# I did 1 clean a jerk.
Caught it nicely. Which is good, I missed at that weight last week at the Lifting class.
Tried to clean 205#, but just couldn't seem to get unders it.
Became frustrated. Dropped it to 195# and cleaned it.
Needs more work.
Crossfit log for Monday, June 29th
Reasonably well rested this morning. Wasn't sure how things would go with the dog we are looking after for the week. My morning routine is very structured and methodical, a dog could really throw a spanner into a very well oiled machine.
Turned out to be a non issue, for this morning anyway, he didn't even stir.
Started with back squats, 5 sets of 5 at 72% of max. Did 225#. Back was a bit tight from my battle with the shrub, but it went well nonetheless.
Then we did strict press, 5 sets of 3 at 80%+5#. Using 135# as my max, I put 115# on the bar, with 2 2.5# plates on stand by. 115# it turns out is 85%, not 80%.
As it was getting really hard just before I realized my math error, I was thankful when I figured it out. Did all 5 sets, fought for the last one on each set.
Felt good to work hard.
The WOD was not so fun.
15 minutes
- 1500m row
- 150 double unders
With time remaining, AMRAP
-10 wall balls
- 1500m row
- 150 double unders
With time remaining, AMRAP
-10 wall balls
- 5 toes to bar.
The row was ok, tiring, but ok. Just over 6 minutes.
Double unders were horrible. Took forever to get going and didn't get far. The rule was after 10 minutes if you were still struggling on the double unders, cut them short. So I did, at 100.
With less than 5 minutes to go, I tackled the wall balls and t2b. Managed 3 rounds plus 13.
I'll take it.
Friday 26 June 2015
Crossfit log for Friday, June 26th
I really wanted to stay in bed this morning, but I knew it would throw my whole morning off if I didn't.
So I rolled out of bed 15 minutes after my alarm and still managed to get to the gym with 3 minutes to spare.
We started with some light back squats 5 sets of 6 @ 50% of max, so I did 155#.
I couple of the other guys put the same weight, but I'm fairly sure their max squat isn't over 300#. This workout could've been done easily at more than 50%, and if I hadn't gone heavy yesterday at lunch I might well have done so myself.
I felt very legit at 155#. Good for the ego.
Then we did dumbbell overhead press. Can't remember the last time I did this, definitely not since starting Crossfit.
We did 5 triples at heaviest weight possible. I figured I could do 115# with a barbell, so divide by 2 for dumbbells, 57.5#. But dumbbells will be harder so maybe take 10% off? I was just guessing here. Warmed up a bit with 20# and 35# dumbbell.
35# was way too light, but the next dumbbells we have are 50#, which falls into my estimate above, so I did that. Very difficult to stabilize overhead, but I manged.
The WOD was not fun.
2 rounds for time:
- 10 snatches 155#/105# (did women's weight)
- 20 toes to bar (did 15)
- 80 double unders.
The biggest issue with this workout was shoes. I don't like to snatch in my Nanos, but I don't like to do double unders in my lifters.
So I chose the Nanos. I almost went with my lift trainers, and I should have, but que sera, sera.
My back foot lost lateral stability a couple of time so the last 5 snatches I dropped to 95#.
Toes to bar were a struggle after the initial 10 reps (done in 2 sets of 5)
Double unders were random again, first round was like 8, 2, 0, 0, 4, 12, 20, 16, 18. Then second round was a bit better, 13, 13, 15, 10, 11, 18.
15:07 total time. Not my best workout, but it's done.
So I rolled out of bed 15 minutes after my alarm and still managed to get to the gym with 3 minutes to spare.
We started with some light back squats 5 sets of 6 @ 50% of max, so I did 155#.
I couple of the other guys put the same weight, but I'm fairly sure their max squat isn't over 300#. This workout could've been done easily at more than 50%, and if I hadn't gone heavy yesterday at lunch I might well have done so myself.
I felt very legit at 155#. Good for the ego.
Then we did dumbbell overhead press. Can't remember the last time I did this, definitely not since starting Crossfit.
We did 5 triples at heaviest weight possible. I figured I could do 115# with a barbell, so divide by 2 for dumbbells, 57.5#. But dumbbells will be harder so maybe take 10% off? I was just guessing here. Warmed up a bit with 20# and 35# dumbbell.
35# was way too light, but the next dumbbells we have are 50#, which falls into my estimate above, so I did that. Very difficult to stabilize overhead, but I manged.
The WOD was not fun.
2 rounds for time:
- 10 snatches 155#/105# (did women's weight)
- 20 toes to bar (did 15)
- 80 double unders.
The biggest issue with this workout was shoes. I don't like to snatch in my Nanos, but I don't like to do double unders in my lifters.
So I chose the Nanos. I almost went with my lift trainers, and I should have, but que sera, sera.
My back foot lost lateral stability a couple of time so the last 5 snatches I dropped to 95#.
Toes to bar were a struggle after the initial 10 reps (done in 2 sets of 5)
Double unders were random again, first round was like 8, 2, 0, 0, 4, 12, 20, 16, 18. Then second round was a bit better, 13, 13, 15, 10, 11, 18.
15:07 total time. Not my best workout, but it's done.
Thursday 25 June 2015
Strength log for Thursday, June 25th
Needed to squat.
Did back squats. Worked up to a heavy 305#. The heaviest I've squatted since hitting 315# back in early March.
Peeled off to 275# for 3 triples, but the second set I had to fight too hard to get the second rep up, so I called it a day.
Happy with that.
Did 5 sets of 10 hollow rocks for good measure.
Solid work.
Did back squats. Worked up to a heavy 305#. The heaviest I've squatted since hitting 315# back in early March.
Peeled off to 275# for 3 triples, but the second set I had to fight too hard to get the second rep up, so I called it a day.
Happy with that.
Did 5 sets of 10 hollow rocks for good measure.
Solid work.
Crossfit log for Thursday, June 25th
Rolled out of bed with plenty of time and headed to the box.
No strength work. Just a chipper
For time:
- 60 thrusters 45#/35#
- 50 kettle bell swings 24kg/16kg
- 40 pull ups
- 30 box jumps 24"/20"
- 20 bar dips
Took me 17:11
I often use Kamil as a gauge, so today I did well, finishing 39 seconds ahead. Passed him on the pull ups. (but he smoked me on the post-wod)
Thrusters, I did the first 30 unbroken, pausing at 15 in the front rack. Because the bar was so light I couldn't get in a nice front rack position without the bar rolling to the ends of my fingers. This was really uncomfortable on the palm of my left hand. That slowed me down a bit, had to pause after 7, then got to 45, then to 55 and finally did the last 5.
Kettle bell swings had to stop a few time because my wrist wrap (to help the palm/wrist on my lift hand) came undone twice, finally I just took it off, since the thrusters were over.
After that thing went smoother. Pull ups were done if 4 or 5 sets. Box jumps were pretty quick, rebounding steady pace and the bar dips were 4 sets of 5.
Not a gasser, the work was just too hard to go all out, but everything was used and everything was fatigued by the end.
Post WOD was a 16 minute alternating EMOM (or E2MOM)
- 1 min row for calories
- 1 min pedal on the assault bike.
rest for the second minute, then switch.
That was a gasser, but not scored, Kamil, put in way more effort than I did.
No strength work. Just a chipper
For time:
- 60 thrusters 45#/35#
- 50 kettle bell swings 24kg/16kg
- 40 pull ups
- 30 box jumps 24"/20"
- 20 bar dips
Took me 17:11
I often use Kamil as a gauge, so today I did well, finishing 39 seconds ahead. Passed him on the pull ups. (but he smoked me on the post-wod)
Thrusters, I did the first 30 unbroken, pausing at 15 in the front rack. Because the bar was so light I couldn't get in a nice front rack position without the bar rolling to the ends of my fingers. This was really uncomfortable on the palm of my left hand. That slowed me down a bit, had to pause after 7, then got to 45, then to 55 and finally did the last 5.
Kettle bell swings had to stop a few time because my wrist wrap (to help the palm/wrist on my lift hand) came undone twice, finally I just took it off, since the thrusters were over.
After that thing went smoother. Pull ups were done if 4 or 5 sets. Box jumps were pretty quick, rebounding steady pace and the bar dips were 4 sets of 5.
Not a gasser, the work was just too hard to go all out, but everything was used and everything was fatigued by the end.
Post WOD was a 16 minute alternating EMOM (or E2MOM)
- 1 min row for calories
- 1 min pedal on the assault bike.
rest for the second minute, then switch.
That was a gasser, but not scored, Kamil, put in way more effort than I did.
Wednesday 24 June 2015
Strength log for Wednesday, June 24th
After a nice lunch with Kamil at Café Saffron, for some phad thai and general tao's chicken, I went to the Y for a quick overhead press session.
Did the usual empty bar, 65#, 95# for 5 reps or so, then 105# for a triple.
Then I did singles at 115#, 125#, which went up really well, especially considering Monday's struggle at that weight, and 130# which also went up really well. So I tried 135# which I haven't succeeded in ages.
I had to fight for it, but it went up. I tried to go again after a couple of minutes break, but it wasn't happening. So I peeled off to 95# and did 5 sets of 5.
Good session.
Did the usual empty bar, 65#, 95# for 5 reps or so, then 105# for a triple.
Then I did singles at 115#, 125#, which went up really well, especially considering Monday's struggle at that weight, and 130# which also went up really well. So I tried 135# which I haven't succeeded in ages.
I had to fight for it, but it went up. I tried to go again after a couple of minutes break, but it wasn't happening. So I peeled off to 95# and did 5 sets of 5.
Good session.
Crossfit log for Wednesday, June 24th
Taking yesterday off was a really good idea.
Went into today feeling fresh.
Our warm up was a 500m row with 45 weight box step ups. With two 20# dumbbells in hand, I stepped up on s 20" box 45 times. Monotony exemplified.
The it was dead lifts. Supposed to be 4 doubles at 90%, but that wasn't happening. Did the warm up with Kamil at 135# for a couple and 225#, his last warm up set was at 255# (70% of my max), so I did one double at that weight, and it was ok. Then when Kamil was done (at 285#) I dropped it back to 255# and did a second set. That was enough for me.
The WOD was all engine.
4 rounds for time of:
- 400m run
- 6 chest to bar pull ups
- 8 toes to bar
Run was fine. C2B were okay, stayed on the bar for 3 rounds, chaining 2 at the beginning of each, did 2, 2, 2 on the last round.
T2B managed 6 per round for the first 3, and did 8 on the last.
Finished in 17:11
Good workout.
Went into today feeling fresh.
Our warm up was a 500m row with 45 weight box step ups. With two 20# dumbbells in hand, I stepped up on s 20" box 45 times. Monotony exemplified.
The it was dead lifts. Supposed to be 4 doubles at 90%, but that wasn't happening. Did the warm up with Kamil at 135# for a couple and 225#, his last warm up set was at 255# (70% of my max), so I did one double at that weight, and it was ok. Then when Kamil was done (at 285#) I dropped it back to 255# and did a second set. That was enough for me.
The WOD was all engine.
4 rounds for time of:
- 400m run
- 6 chest to bar pull ups
- 8 toes to bar
Run was fine. C2B were okay, stayed on the bar for 3 rounds, chaining 2 at the beginning of each, did 2, 2, 2 on the last round.
T2B managed 6 per round for the first 3, and did 8 on the last.
Finished in 17:11
Good workout.
Olympic lifting log for Monday, June 22nd
The final Olympic lifting class was a success.
We basically split it in half. 45 minutes on snatch, 45 minutes on clean and jerk.
My back was giving me enough trouble that I had no plan to get anywhere near my PRs.
The snatch warm up was hang power snatch + 2 drop snatch for 4 sets empty bar.
Then 2 sets, one with 40% and one with 50% of max snatch, 1 hang snatch + 4 seconds down to start position + 4 seconds up to full extension + 1 hang snatch + 4 sec down + 4sec up + 1 hand snatch. Once at each weight. (did 95# and 105#)
Then 2 sets. one at 60% and one at 70% of max, 1 power snatch + 1 hang snatch + 1 snatch.
Finally snatch at 80%, 85%, 90%. Hit 125# for 85%, and used that for 90% as well. That the weight I missed last week when my knee hit the ground, so I was happy to make it twice this week. The first one was wobbly, that's why I stayed there for the last lift.
Clean and jerk went similarly.
Started with a couple of sets of 2 hang cleans + 3 jerks with empty bar for 2 sets.
Then 2 sets, one at 40% and one at 50% of power clean + hang clean + clean + 3 jerks
Then 2 sets, at 60% and 70% of clean + 2 jerks
Finally 80%, 85%, 90% clean and jerk. Maxed out at 185#, but the first attempt was a press out and the second, I caught locked out, but a bit too far forward, the minute I tried to recover it went forward. Meh.
Good enough. Exhausting work. Now back to my regular schedule.
We basically split it in half. 45 minutes on snatch, 45 minutes on clean and jerk.
My back was giving me enough trouble that I had no plan to get anywhere near my PRs.
The snatch warm up was hang power snatch + 2 drop snatch for 4 sets empty bar.
Then 2 sets, one with 40% and one with 50% of max snatch, 1 hang snatch + 4 seconds down to start position + 4 seconds up to full extension + 1 hang snatch + 4 sec down + 4sec up + 1 hand snatch. Once at each weight. (did 95# and 105#)
Then 2 sets. one at 60% and one at 70% of max, 1 power snatch + 1 hang snatch + 1 snatch.
Finally snatch at 80%, 85%, 90%. Hit 125# for 85%, and used that for 90% as well. That the weight I missed last week when my knee hit the ground, so I was happy to make it twice this week. The first one was wobbly, that's why I stayed there for the last lift.
Clean and jerk went similarly.
Started with a couple of sets of 2 hang cleans + 3 jerks with empty bar for 2 sets.
Then 2 sets, one at 40% and one at 50% of power clean + hang clean + clean + 3 jerks
Then 2 sets, at 60% and 70% of clean + 2 jerks
Finally 80%, 85%, 90% clean and jerk. Maxed out at 185#, but the first attempt was a press out and the second, I caught locked out, but a bit too far forward, the minute I tried to recover it went forward. Meh.
Good enough. Exhausting work. Now back to my regular schedule.
Monday 22 June 2015
Crossfit log for Monday, June 22nd
Went to bed later than I wanted to, after a busy father's day of crepes, swimming lessons, a movie with my whole family, ham and egg crepe wraps for lunch, a road trip to Prehistoric World in Morrisburg, and group bath with the little kids in the big tub.
Somehow still managed to get out of be and to the box for the 5:30am class.
Started with back squats (5x5 @ 67%) and (strict press 5x5 @ 80%)
2 thirds of my back squat is 210#, but I settled for 205#, didn't want to bother with fractional plates. That went well.
Before hitting the 80% I wanted to do a heavy single or double. Planned on a double at 125#, but it wasn't happening. Got an ugly single. Decided to use 135# as my max until I actually hit heavier.
Even then, I did the first set at 105# and it was rough. So I dropped to 95# and had to fight for the fifth, each set. I really need to work my overhead.
The WOD looked worse than it was.
3 rounds of 4 minute AMRAP on 2 minutes rest.
- 10 calorie row
- 10 burpees
- 7 chest to bar pull ups.
Continue where you left off.
For all but the last two rounds I did one or two ctb first and the rest as regular pull ups.
Burpees killed me.
You didn't get very far in 4 minutes, so it wasn't so bad. Managed only 5 rounds.
Somehow still managed to get out of be and to the box for the 5:30am class.
Started with back squats (5x5 @ 67%) and (strict press 5x5 @ 80%)
2 thirds of my back squat is 210#, but I settled for 205#, didn't want to bother with fractional plates. That went well.
Before hitting the 80% I wanted to do a heavy single or double. Planned on a double at 125#, but it wasn't happening. Got an ugly single. Decided to use 135# as my max until I actually hit heavier.
Even then, I did the first set at 105# and it was rough. So I dropped to 95# and had to fight for the fifth, each set. I really need to work my overhead.
The WOD looked worse than it was.
3 rounds of 4 minute AMRAP on 2 minutes rest.
- 10 calorie row
- 10 burpees
- 7 chest to bar pull ups.
Continue where you left off.
For all but the last two rounds I did one or two ctb first and the rest as regular pull ups.
Burpees killed me.
You didn't get very far in 4 minutes, so it wasn't so bad. Managed only 5 rounds.
Saturday 20 June 2015
Crossfit log for Saturday, June 20th
I don't usually workout on weekends but I've had a light week thanks to a tight back from Wednesday's deadlifts so when Kiza suggested we all go, I figured, why not?
It was a partner WOD, Kiza worked with Clarisse and she set me up with Justine, who she figured we were fairly evenly matched.
I let her choose the weight on the bar. She said she struggled with double unders. I told her for me it really depended on the day, some days I can go unbroken, some days I can't get 4 to save my life.
The WOD was two consecutive 9minute AMRAPs. Partners alternate complete rounds.
First 9:00
- 5 overhead squats 135#/95# (we did 75#)
- 10 box jumps
Second 9:00
- 25 double unders
- 8 toes to bar
We'd flip the box between rounds to 20" for her and 24" for me. It went well. The box jumps were hard on my sore back, so I jumped up and stepped down which slowed me down a bit. On the 7th round, my fourth time through, I rebounded. It was way faster and Justine was cheering me on, but it cost, I didn't do it again, but it helped get us through 10 rounds and I managed 5 ohs before the buzzer.
She immediately started with the double unders, which gave me a pretty good break. But she was really fast on the t2b.
I started my first round and got 1 double under before failing. Great. Then I got 23 in a row, missing with 1 left. I'm not as fast on the t2b so she got a bit of a break.
During her 2nd round, coach Alex gave me some pointer on the double unders, to slow it down but have a more consistent speed of the rope instead of my slow then really fast approach.
Worked like a charm, my next 4 rounds were completely unbroken. T2B still weren't great. (Luckly for Justine). We managed 8 rounds plus Justine managed 1 double under.
Not bad. Not a killer WOD, thankfully. And my back survived.
Followed that with some strict press in the garage with Clarisse. Got her doing push press with controlled descent for 3 sets of 3 at 65#, then worked up to 85# for a double regular push press.
I did sets to failure of strict press at whatever weight she was at.
Fun.
It was a partner WOD, Kiza worked with Clarisse and she set me up with Justine, who she figured we were fairly evenly matched.
I let her choose the weight on the bar. She said she struggled with double unders. I told her for me it really depended on the day, some days I can go unbroken, some days I can't get 4 to save my life.
The WOD was two consecutive 9minute AMRAPs. Partners alternate complete rounds.
First 9:00
- 5 overhead squats 135#/95# (we did 75#)
- 10 box jumps
Second 9:00
- 25 double unders
- 8 toes to bar
We'd flip the box between rounds to 20" for her and 24" for me. It went well. The box jumps were hard on my sore back, so I jumped up and stepped down which slowed me down a bit. On the 7th round, my fourth time through, I rebounded. It was way faster and Justine was cheering me on, but it cost, I didn't do it again, but it helped get us through 10 rounds and I managed 5 ohs before the buzzer.
She immediately started with the double unders, which gave me a pretty good break. But she was really fast on the t2b.
I started my first round and got 1 double under before failing. Great. Then I got 23 in a row, missing with 1 left. I'm not as fast on the t2b so she got a bit of a break.
During her 2nd round, coach Alex gave me some pointer on the double unders, to slow it down but have a more consistent speed of the rope instead of my slow then really fast approach.
Worked like a charm, my next 4 rounds were completely unbroken. T2B still weren't great. (Luckly for Justine). We managed 8 rounds plus Justine managed 1 double under.
Not bad. Not a killer WOD, thankfully. And my back survived.
Followed that with some strict press in the garage with Clarisse. Got her doing push press with controlled descent for 3 sets of 3 at 65#, then worked up to 85# for a double regular push press.
I did sets to failure of strict press at whatever weight she was at.
Fun.
Friday 19 June 2015
Strength log for Friday, June 19th
So my back and glutes have been really tight since Wednesday's deadlifts.
So I took yesterday off, and this morning too.
I've rolled and massaged, and hot epsom salt bathed and steam roomed and Adviled it to the best of my ability.
Still tight, but much better than yesterday.
So naturally I went to the gym at noon.
Figured I'd do some squats until (or unless) it was unconfortable, and maybe some overhead.
Went really well. I slowly build up to a 275# back squat single after hitting 245# for a triple, but decided to stop there and move on to some overhead press work.
I was happy with 275# and I'm sure 285# or 295# would have been completely doable, but why risk it.
So on to strict press, after a triple at 115#, I struggled a bit for a single at 125#, so I decide to stay there and do 4 more singles. Challenging, but I did it.
There are some many things I want to work on an maintain, I don't know how to make it all fit in the time I have while giving myself enough recovery.
Gah! This is so complicated!
So I took yesterday off, and this morning too.
I've rolled and massaged, and hot epsom salt bathed and steam roomed and Adviled it to the best of my ability.
Still tight, but much better than yesterday.
So naturally I went to the gym at noon.
Figured I'd do some squats until (or unless) it was unconfortable, and maybe some overhead.
Went really well. I slowly build up to a 275# back squat single after hitting 245# for a triple, but decided to stop there and move on to some overhead press work.
I was happy with 275# and I'm sure 285# or 295# would have been completely doable, but why risk it.
So on to strict press, after a triple at 115#, I struggled a bit for a single at 125#, so I decide to stay there and do 4 more singles. Challenging, but I did it.
There are some many things I want to work on an maintain, I don't know how to make it all fit in the time I have while giving myself enough recovery.
Gah! This is so complicated!
Wednesday 17 June 2015
Crossfit log for Wednesday, June 17th
So last night I went to see Jurassic World with Caleb and Clarisse and company, so it was a very late night and I was already incredibly tired.
So I slept in, took the morning off work and went to the 10am MET CON class.
Was still able to do the regular workout, the MET CON just scale it differently.
Strength work was dead lift 3 sets of 3. I did as the regular class did, 85% of max. 310#, but I wasn't going to fiddle around with tiny plates so I went with 315#, three big wheels. That was harder then I expected. I really need to start using 345# instead of 365# to calculate my percentages. It's more realistic.
For the WOD we did:
- 3 rounds of 9-6-3 for time of
- front squats 185#/125#
- burpee muscle ups (scaled to burpee box jumps)
-rest 2:00
- 3 rounds of 12-9-6 for time of
- front squats 165#/110#
-rest 2:00
- 3 rounds of 15-12-9 for time of
- front squats 135#/95#
Used women's Rx for the weights (except round 2 115# was easier barbell math)
and did the box jumps, of course.
The MET CON class did 12-9-6 for all three parts and used the same weight on the front squats.
I was perfectly happy to have fewer burpees in exchange for more pull ups.
Took it way easy on the first round, damn burpees. They still took their toll.
The second part went better because: dips. But the squats were getting really tough.
The last part should've been a cake walk, but the other parts had taken their toll
Finished in 22:47 Ugh.
So I slept in, took the morning off work and went to the 10am MET CON class.
Was still able to do the regular workout, the MET CON just scale it differently.
Strength work was dead lift 3 sets of 3. I did as the regular class did, 85% of max. 310#, but I wasn't going to fiddle around with tiny plates so I went with 315#, three big wheels. That was harder then I expected. I really need to start using 345# instead of 365# to calculate my percentages. It's more realistic.
For the WOD we did:
- 3 rounds of 9-6-3 for time of
- front squats 185#/125#
- burpee muscle ups (scaled to burpee box jumps)
-rest 2:00
- 3 rounds of 12-9-6 for time of
- front squats 165#/110#
-rest 2:00
- 3 rounds of 15-12-9 for time of
- front squats 135#/95#
Used women's Rx for the weights (except round 2 115# was easier barbell math)
and did the box jumps, of course.
The MET CON class did 12-9-6 for all three parts and used the same weight on the front squats.
I was perfectly happy to have fewer burpees in exchange for more pull ups.
Took it way easy on the first round, damn burpees. They still took their toll.
The second part went better because: dips. But the squats were getting really tough.
The last part should've been a cake walk, but the other parts had taken their toll
Finished in 22:47 Ugh.
Tuesday 16 June 2015
Running log for Tuesday, June 16th
Today was supposed to be a rest day.
When I texted Kiza to see what her lunch plans were, it was with the expectation of a relaxing lunch.
Didn't expect her to be going for a run. So be it. Laced up and headed out to meet her.
We did the bridges loop, behind Parliament, anti-clockwise since the path leading west was closed.
5km in all. It was oppressively hot, but it was a nice run. All runs with Kiza are.
When I texted Kiza to see what her lunch plans were, it was with the expectation of a relaxing lunch.
Didn't expect her to be going for a run. So be it. Laced up and headed out to meet her.
We did the bridges loop, behind Parliament, anti-clockwise since the path leading west was closed.
5km in all. It was oppressively hot, but it was a nice run. All runs with Kiza are.
Monday 15 June 2015
Crossfit log for Monday, June 15th
Up and out by 5:15 this morning.
The crew digging in the street out front should have been a warning. No water.
Note to self, always bring a full water bottle.
Started with Back Squat : 8x2 at 60% 1RM, rest 1 min
Worked with Kamil again, he did 165# and I threw on 30# for 195#.
Went well. Moved on to Strict Press : 5x4 at 80% 1RM
Yeah, thankfully we ran out of time because 115# wasn't going up halfway through set 3.
The WOD sucked so bad.
Every 2 mins for 10 mins:
- 12 Bar Facing burpees
- 10 Push Jerks at 135#/95#
Very thankfully did women's Rx. Burpees killed me. Rules changed on the fly, scale the number of burpees to be done in 1:00. This changed from round to round.
12 the first round, which nearly killed me and put me in oxygen debt.
10 the second round, just before the rule change.
6 the third round, because I was dying.
8 the fourth, because I was bit more rested.
6 the fourth round because I was dead.
Horrible.
After all that we had a final EMOM to cash out.
10 minute EMOM:
- max unbroken Chest-to-bar Pull-ups
- 40 double unders
Chose 4 for the CTB. Managed to string together 3! First time ever. Once on round 2 or 3, the rest were reset between each rep, or string 2.
The double unders went well on the first round, did 40 unbroken. We were to stop at 0:30 to have enough rest to hit the CTB hard.
Then if fell apart. 26, 24, 29 and 16.
The last round I just couldn't get it going, so I threw in the towel.
Exhausted and thirsty, I headed home to make breakfast.
The crew digging in the street out front should have been a warning. No water.
Note to self, always bring a full water bottle.
Started with Back Squat : 8x2 at 60% 1RM, rest 1 min
Worked with Kamil again, he did 165# and I threw on 30# for 195#.
Went well. Moved on to Strict Press : 5x4 at 80% 1RM
Yeah, thankfully we ran out of time because 115# wasn't going up halfway through set 3.
The WOD sucked so bad.
Every 2 mins for 10 mins:
- 12 Bar Facing burpees
- 10 Push Jerks at 135#/95#
Very thankfully did women's Rx. Burpees killed me. Rules changed on the fly, scale the number of burpees to be done in 1:00. This changed from round to round.
12 the first round, which nearly killed me and put me in oxygen debt.
10 the second round, just before the rule change.
6 the third round, because I was dying.
8 the fourth, because I was bit more rested.
6 the fourth round because I was dead.
Horrible.
After all that we had a final EMOM to cash out.
10 minute EMOM:
- max unbroken Chest-to-bar Pull-ups
- 40 double unders
Chose 4 for the CTB. Managed to string together 3! First time ever. Once on round 2 or 3, the rest were reset between each rep, or string 2.
The double unders went well on the first round, did 40 unbroken. We were to stop at 0:30 to have enough rest to hit the CTB hard.
Then if fell apart. 26, 24, 29 and 16.
The last round I just couldn't get it going, so I threw in the towel.
Exhausted and thirsty, I headed home to make breakfast.
Thursday 11 June 2015
Olympic weightlifting log for Thursday, June 11th
Decided to practice what I've been learning at the Olympic lifting class.
Focused on jumping with the bar, getting under it as fast as possible.
Started with clean and jerk complex:
1 power clean, 1 hang clean, 2 jerks. Did 95# twice, 135# and 155#
Then I did a snatch complex:
1 power snatch, 1 hang power snatch, 1 hang snatch, 1 snatch at 65#, 75#, 95# and 115#
The power snatches at 115# weren't great, I was getting tired. So much I even used straps at a that weight.
Happy with that.
Focused on jumping with the bar, getting under it as fast as possible.
Started with clean and jerk complex:
1 power clean, 1 hang clean, 2 jerks. Did 95# twice, 135# and 155#
Then I did a snatch complex:
1 power snatch, 1 hang power snatch, 1 hang snatch, 1 snatch at 65#, 75#, 95# and 115#
The power snatches at 115# weren't great, I was getting tired. So much I even used straps at a that weight.
Happy with that.
Crossfit log for Thursday, June 11th
Really tired to day, but still managed to roll out of bed to get to the gym for 5:30am
The WOD did nothing to help my tiredness.
Team Fight Gone Bad. No breaks, 20 reps of everything. You can only advance once all team members at all stations are done their 20 reps.
20 wall balls 20#/14#
20 sumo dead lift high pulls 75#/55#
20 box jumps 20" box
20 push press 75#/55#
20 calorie row
More than once I was the weakest link. On the row (most of the time the rower was the last to finish) or the SDHP. I hate those things.
We finished in 22 or 23 minutes, in a pool of sweat.
Exhausting. Didn't participate in the 10 burpee EMOM afterwards, which wasn't programmed. Coach Connor was improvising.
Half asleep on the bus, and even as I type this sipping my 3rd coffee. Maybe I should have taken a "me" like I joked about with Kiza this morning over breakfast.
The WOD did nothing to help my tiredness.
Team Fight Gone Bad. No breaks, 20 reps of everything. You can only advance once all team members at all stations are done their 20 reps.
20 wall balls 20#/14#
20 sumo dead lift high pulls 75#/55#
20 box jumps 20" box
20 push press 75#/55#
20 calorie row
More than once I was the weakest link. On the row (most of the time the rower was the last to finish) or the SDHP. I hate those things.
We finished in 22 or 23 minutes, in a pool of sweat.
Exhausting. Didn't participate in the 10 burpee EMOM afterwards, which wasn't programmed. Coach Connor was improvising.
Half asleep on the bus, and even as I type this sipping my 3rd coffee. Maybe I should have taken a "me" like I joked about with Kiza this morning over breakfast.
Wednesday 10 June 2015
Running log for Wednesday, June 10th
Ran my 5km route. Tried to slow things down, find my easy pace. Moderate success.
Averaged around 6:00/km but there were points where I was breathing too heavy for conversation (granted I didn't test this since I was alone).
Overall a successful run.
Averaged around 6:00/km but there were points where I was breathing too heavy for conversation (granted I didn't test this since I was alone).
Overall a successful run.
Crossfit log for Wednesday, June 10th
Another rough morning getting out of bed. This time Delilah saved me by running into our room at 10 after 5. She got to steal my spot and I got to go to Crossfit. Seems fair.
Started with deadlifts. 2 sets of 4 at 80%.
Worked with Kamil. We was doing 250# so I added 25s for 300#. Went well.
After that it was the 12 minute AMRAP of:
- 5 clean and jerk @155# scaled to 135#
- 10 toes to bar (scaled to 6, so I could keep moving, didn't really help)
- 15 box jump overs
I did the box jump overs laterally, and always at least two in a row, if not 3 or 5, rebounding on each side.
Clean and jerks were rough, and even with only 6 t2b, I was really slow, or at least felt slow.
Managed 3 rounds + 5 c&j.
Everyone else finished their 3rd round.
After the WOD we did a 10 minute EMOM of chest to bar pull ups. I did 3 per round. Still can't chain them but at least I didn't come off the bar.
I really should work that butterfly technique.
Started with deadlifts. 2 sets of 4 at 80%.
Worked with Kamil. We was doing 250# so I added 25s for 300#. Went well.
After that it was the 12 minute AMRAP of:
- 5 clean and jerk @155# scaled to 135#
- 10 toes to bar (scaled to 6, so I could keep moving, didn't really help)
- 15 box jump overs
I did the box jump overs laterally, and always at least two in a row, if not 3 or 5, rebounding on each side.
Clean and jerks were rough, and even with only 6 t2b, I was really slow, or at least felt slow.
Managed 3 rounds + 5 c&j.
Everyone else finished their 3rd round.
After the WOD we did a 10 minute EMOM of chest to bar pull ups. I did 3 per round. Still can't chain them but at least I didn't come off the bar.
I really should work that butterfly technique.
Monday 8 June 2015
Olympic lifting log for Monday, June 8th
Second Olympic lifting class.
Spent the first bit warming up and reviewing clean and jerk.
Drill like, 1 power clean, 1 hang clean, 1 clean, 1 jerk x 3
or 2 cleans, 2 jerks x 3
And 1 drill to work on maintaining lock out, split jerk then lunge forward, back knee t the ground while holding lockout. Rough.
Then we moved on to snatch, with some drill like catch high, slowly go deep on a three count, hold the bottom for a two count then back up.
The we got rid of the three count and tried faster and faster. Once he was happy with that we worked on position during the pull, doing a reverse chain, starting at the knee with shin perpendicular to the ground with shoulder over the bar, then lowering into the starting position.
Then we worked the other direction, starting at the knee, then re-bending the knees with the shoulder in front of the bar and getting into the power position to explode
Then we did some snatch plus overhead squat, or lunge in my case (and two other is the class).
Once again, it was ridiculously hard considering how little weight was on the bar. I was dripping sweat.
Next week we start "training". I am scared.
Spent the first bit warming up and reviewing clean and jerk.
Drill like, 1 power clean, 1 hang clean, 1 clean, 1 jerk x 3
or 2 cleans, 2 jerks x 3
And 1 drill to work on maintaining lock out, split jerk then lunge forward, back knee t the ground while holding lockout. Rough.
Then we moved on to snatch, with some drill like catch high, slowly go deep on a three count, hold the bottom for a two count then back up.
The we got rid of the three count and tried faster and faster. Once he was happy with that we worked on position during the pull, doing a reverse chain, starting at the knee with shin perpendicular to the ground with shoulder over the bar, then lowering into the starting position.
Then we worked the other direction, starting at the knee, then re-bending the knees with the shoulder in front of the bar and getting into the power position to explode
Then we did some snatch plus overhead squat, or lunge in my case (and two other is the class).
Once again, it was ridiculously hard considering how little weight was on the bar. I was dripping sweat.
Next week we start "training". I am scared.
Running and mobility log for Monday, June 8th
Quick workout at the Y.
Wanted to do some running but not a long workout, so I finally bit the bullet and did my tabata workout.
4 minute warm up, at like 6mph whatever that is in minutes / km.
Ramped up to 10% incline and 7.0 mph, a bit faster than 5:30/km.
20 seconds on, 10 second off for 8 rounds. Didn't seem fast enough, so after round 1 I bumped it to 7.5mph (5:00/km). That was good and hard.
Round 4 sucked. Round 5 even more. Round 6 you have the glimmer of hope that there's only 2 rounds left. 7 and 8 you just dig in and get it done.
After that I did a ton of stretching: hams, calves, couch stretch.
Then hit the steam room for a good long steam.
Heavenly.
Wanted to do some running but not a long workout, so I finally bit the bullet and did my tabata workout.
4 minute warm up, at like 6mph whatever that is in minutes / km.
Ramped up to 10% incline and 7.0 mph, a bit faster than 5:30/km.
20 seconds on, 10 second off for 8 rounds. Didn't seem fast enough, so after round 1 I bumped it to 7.5mph (5:00/km). That was good and hard.
Round 4 sucked. Round 5 even more. Round 6 you have the glimmer of hope that there's only 2 rounds left. 7 and 8 you just dig in and get it done.
After that I did a ton of stretching: hams, calves, couch stretch.
Then hit the steam room for a good long steam.
Heavenly.
Crossfit log for Monday, June 8th
Really struggled to get out of bed this morning. Kids were up in the night, I had a couple of drinks over supper and I was in bed at like 11pm. Granted I'd had a good nap that afternoon, but when my alarm went off at 4:50am, I promptly fell back to sleep.
I woke with a start at 5:03. Still plenty of time to get ready, I just had to convince myself to go. Finally I just rolled out of bed and went into autopilot mode.
I'm glad I a did. Had one of my best workouts in a long time.
Started with back squats, 5x5 at 75%, unlike last week I stayed at 75% (235#) I was working with Kamil and he was doing 185#. I felt bad enough adding 50# to mine, (I know he doesn't care, he a big boy and can handle his own ego, but still) adding another 20# for the last 2 sets wouldn't have felt right.
And really 235# is heavy. I was getting pretty tired at the end of the 4th set and still had another set of 5 to go.
The we switched to strict press for 5 sets of 3 at 80%, which for me was 105#. I asked Kamil what he had in mind and he said 110# ish, I said "perfect"!
Over head is so much weaker than my squat, I really need to work on that.
Finally the WOD was 6 rounds!
- 10 thrusters at 105#/75#
- 5 muscle ups
Scaled the weight to 95#, and the muscle ups to chest to bar pull ups.
This went really well. Don't know if the knee sleeves help, or what but I really nailed the thrusters.
Struggled in the middle rounds with the CTB.
Was right behind both Matt and Kamil on round 5, went strait to the bar and did 6 thrusters, then a short break and the last 4. Was at the pull up bar first and went as quick as I could, doing singles, and jumping right back up on the bar.
Finishin in 12:33, 5 seconds ahead of Kamil and 25 seconds ahead of Matt. Felt good to finish strong like that.
I woke with a start at 5:03. Still plenty of time to get ready, I just had to convince myself to go. Finally I just rolled out of bed and went into autopilot mode.
I'm glad I a did. Had one of my best workouts in a long time.
Started with back squats, 5x5 at 75%, unlike last week I stayed at 75% (235#) I was working with Kamil and he was doing 185#. I felt bad enough adding 50# to mine, (I know he doesn't care, he a big boy and can handle his own ego, but still) adding another 20# for the last 2 sets wouldn't have felt right.
And really 235# is heavy. I was getting pretty tired at the end of the 4th set and still had another set of 5 to go.
The we switched to strict press for 5 sets of 3 at 80%, which for me was 105#. I asked Kamil what he had in mind and he said 110# ish, I said "perfect"!
Over head is so much weaker than my squat, I really need to work on that.
Finally the WOD was 6 rounds!
- 10 thrusters at 105#/75#
- 5 muscle ups
Scaled the weight to 95#, and the muscle ups to chest to bar pull ups.
This went really well. Don't know if the knee sleeves help, or what but I really nailed the thrusters.
Struggled in the middle rounds with the CTB.
Was right behind both Matt and Kamil on round 5, went strait to the bar and did 6 thrusters, then a short break and the last 4. Was at the pull up bar first and went as quick as I could, doing singles, and jumping right back up on the bar.
Finishin in 12:33, 5 seconds ahead of Kamil and 25 seconds ahead of Matt. Felt good to finish strong like that.
Thursday 4 June 2015
Running log for Thursday, June 4th
First time running twice in the same week since the calf issue started over a month ago.
First time running more than 5km since... well... in months! Ran to the canal Ritz, which is 3.4km from the Y, for a total of 6.8km in 41:35. No calf issues, rolled them before heading out.
For a warm sunny day with little wind, I'm happy with that.
Made it to the half-way point in 20:29, so lost 36 seconds on the way back.
Average pace was 6:07/km. Felt so slow. I'm gonna need patience.
First time running more than 5km since... well... in months! Ran to the canal Ritz, which is 3.4km from the Y, for a total of 6.8km in 41:35. No calf issues, rolled them before heading out.
For a warm sunny day with little wind, I'm happy with that.
Made it to the half-way point in 20:29, so lost 36 seconds on the way back.
Average pace was 6:07/km. Felt so slow. I'm gonna need patience.
Crossfit log for Thursday, June 4th
Rough time getting out of bed. Too many things going on, I mustn't be sleeping soundly.
Managed to get there in time for the 3 WOD special. No strength, no skills, just work.
For time:
3 rounds of:
- 10 Toes-to-bars
- 10 Front Squats, 155/105 lbs (scaled to 115#)
-- then --
Rest 2 mins
-- then --
3 rounds of:
- 5 Muscle-ups (scaled to ring dips)
- 25 Air Squats
- 7 Shoulder-to-Overheads, 155/105 lbs (scaled to 115#)
-- then --
Rest 2 mins
-- then --
3 rounds of:
- 15 Kettlebell Swings, 24/16 kg (scaled to 20kg)
- 10 Burpees
Brutal.
Toes to bar killed me off the bat. Front squats were fine until round 3, at 115# it was manageable. Finishe at 5:52, a full minute after everyone else.
2:00 break, started up at 7:52
Dips and air squats are strengths, go through them fast, made up some time
but then legs were fried, so no drive in the push press, and arms were fried so no push left in the arms. Needless to say the STO was murder, even if it was only 7 reps. Finished at 16:06, so just over 8 minutes
2:00 break, started at 18:08
Thought I was smart and broke up the rep scheme, did 7 kb swings + 5 burpees + 8 kb swings + 5 burpees.
Didn't help. I was still half dead. Did the last two rounds as laid out on the board 15 and 10. Took forever.
Finished in 26:00 flat. (so 8 minutes for the last part).
Dripping sweat, dead tired. Glad that's over.
Managed to get there in time for the 3 WOD special. No strength, no skills, just work.
For time:
3 rounds of:
- 10 Toes-to-bars
- 10 Front Squats, 155/105 lbs (scaled to 115#)
-- then --
Rest 2 mins
-- then --
3 rounds of:
- 5 Muscle-ups (scaled to ring dips)
- 25 Air Squats
- 7 Shoulder-to-Overheads, 155/105 lbs (scaled to 115#)
-- then --
Rest 2 mins
-- then --
3 rounds of:
- 15 Kettlebell Swings, 24/16 kg (scaled to 20kg)
- 10 Burpees
Brutal.
Toes to bar killed me off the bat. Front squats were fine until round 3, at 115# it was manageable. Finishe at 5:52, a full minute after everyone else.
2:00 break, started up at 7:52
Dips and air squats are strengths, go through them fast, made up some time
but then legs were fried, so no drive in the push press, and arms were fried so no push left in the arms. Needless to say the STO was murder, even if it was only 7 reps. Finished at 16:06, so just over 8 minutes
2:00 break, started at 18:08
Thought I was smart and broke up the rep scheme, did 7 kb swings + 5 burpees + 8 kb swings + 5 burpees.
Didn't help. I was still half dead. Did the last two rounds as laid out on the board 15 and 10. Took forever.
Finished in 26:00 flat. (so 8 minutes for the last part).
Dripping sweat, dead tired. Glad that's over.
Wednesday 3 June 2015
Strength/skill log for Wednesday, June 3rd
Short session at the Y at lunch. I did the strength/skill portion of yesterday's Crossfit workout, which I missed, but Kiza and Clarisse went in the evening.
Snatch grip complex: 2 behind the neck snatch grip push press + 2 overhead squats. For 4 sets, 2 at 70% and 2 at 75%. I did 95# and 105#.
Last OHS came forward on the way up and I had to bail. Still need work on this. Some days I've got it, other, it's a mess.
After that I did some strict press working up a single at 125# but failing at 135# (I guess I need to work those negatives more).
Snatch grip complex: 2 behind the neck snatch grip push press + 2 overhead squats. For 4 sets, 2 at 70% and 2 at 75%. I did 95# and 105#.
Last OHS came forward on the way up and I had to bail. Still need work on this. Some days I've got it, other, it's a mess.
After that I did some strict press working up a single at 125# but failing at 135# (I guess I need to work those negatives more).
Tuesday 2 June 2015
Running log for Tuesday, June 2nd
Best run so far.
The cool and overcast weather certainly helped.
I focused on form and let pace take care of itself.
Made to the halfway point in 14:05, no stopping, not for water, not for shoe laces, not for tight calves, not even for traffic.
Got back in 28:28.
So 14:23 for the second half, which is almost all slightly uphill.
I had to use a pace calculator, how sad is that. 5:41/km average pace.
Felt solid.
The cool and overcast weather certainly helped.
I focused on form and let pace take care of itself.
Made to the halfway point in 14:05, no stopping, not for water, not for shoe laces, not for tight calves, not even for traffic.
Got back in 28:28.
So 14:23 for the second half, which is almost all slightly uphill.
I had to use a pace calculator, how sad is that. 5:41/km average pace.
Felt solid.
Olympic lifting log for Monday, June 1st
Started my Introduction to snatch and clean and jerk class. Took it as a refresher and to help focus my training on power and Olympic lifts instead of strength.
It was exhausting. Lesson one was all about clean and jerk.
Started with basics:
- bouncing and jumping while holding the bar at the hang.
- jumping with the bar can catching it in a power clean.
- power cleaning the bar and slowly descending into a front squat
Everything was 5 reps.
The we added a small amount of weight and did the power clean drill and the power clean + slow controlled front squat. I started with 95#, but quickly dropped to 75#
Focus was on linear bar path and speed under the bar. We did a drill with 5 reps where each rep was faster than the last. So start with power clean into a 3 second front squat, then 2 seconds then 1, then right into the bottom.
We added a bit more weight (went back up to 95#) and did this drill again.
Thankfully we switched to jerks after that. Pulling was getting hard on the grip strength.
We stripped the bars and started with strict press for 5, the push press and finally power jerk. All in sets of 5.
The goal was to focus on linear bar path again, and speed under the bar, again. He wanted us to reduce the hang time as much as possible. What I noticed is that you want to actually stop the bar's upward momentum by pushing yourself under it then gripping it tightly while it is till moving upward.
He instructed us to turn our feet out for the dip so the knees go out. I found this unnecessary, if you create torque in you ankles and hips the knees go out even if the feet are pointing forward and the torque give a more stable base.
We moved on to split jerks and started some combination drills:
- 3 cleans + 1 jerk
- 2 cleans + 2 jerks
- 1 clean + 1 jerk + 1 clean + 1 jerk
sometime he 'd throw a front squat in there or a lower the bar to the ground and pull back up to the hang.
It was exhausting.
We added a bit more weight and did more drill like these before calling it a night.
I think the most weight I put on the bar was 110#, and I was sweating bullets. I slept really well.
It was exhausting. Lesson one was all about clean and jerk.
Started with basics:
- bouncing and jumping while holding the bar at the hang.
- jumping with the bar can catching it in a power clean.
- power cleaning the bar and slowly descending into a front squat
Everything was 5 reps.
The we added a small amount of weight and did the power clean drill and the power clean + slow controlled front squat. I started with 95#, but quickly dropped to 75#
Focus was on linear bar path and speed under the bar. We did a drill with 5 reps where each rep was faster than the last. So start with power clean into a 3 second front squat, then 2 seconds then 1, then right into the bottom.
We added a bit more weight (went back up to 95#) and did this drill again.
Thankfully we switched to jerks after that. Pulling was getting hard on the grip strength.
We stripped the bars and started with strict press for 5, the push press and finally power jerk. All in sets of 5.
The goal was to focus on linear bar path again, and speed under the bar, again. He wanted us to reduce the hang time as much as possible. What I noticed is that you want to actually stop the bar's upward momentum by pushing yourself under it then gripping it tightly while it is till moving upward.
He instructed us to turn our feet out for the dip so the knees go out. I found this unnecessary, if you create torque in you ankles and hips the knees go out even if the feet are pointing forward and the torque give a more stable base.
We moved on to split jerks and started some combination drills:
- 3 cleans + 1 jerk
- 2 cleans + 2 jerks
- 1 clean + 1 jerk + 1 clean + 1 jerk
sometime he 'd throw a front squat in there or a lower the bar to the ground and pull back up to the hang.
It was exhausting.
We added a bit more weight and did more drill like these before calling it a night.
I think the most weight I put on the bar was 110#, and I was sweating bullets. I slept really well.
Monday 1 June 2015
Crossfit log for Monday June 1st.
Woke up before my alarm, so I turned it off so as not to wake Kiza. But then I fell asleep.
Thankfully I woke up only 15 minutes later and hurried out the door. Had to wait on a passing skunk, then got stuck behind some slow drivers. Frustrating morning.
We were doing partner Tommy V. A workout that, as I had watch it at regionals with Clarisse, I remember telling, I'm really glad I don't have to do that workout.
Yay.
We started with 5 sets of 5 back squats at 70% (going heavier than last time).
I was a bit late getting in so I worked up quickly, my last warm up set was 5 @ 185#. I did 2 working sets at 225#, then decided to do the last 3 at 245# to make things interesting. But after 2 sets at 245# I was out of time (and I knew I had a ton of thrusters left to do), so I counted my set at 185# and called it even.
Tommy V:
- 21 thrusters @ 115#/75#
- 12 rope climbs
- 15 thrusters
- 9 rope climbs
- 9 thrusters
- 6 rope climbs
Thankfully the rope climbs would be shared, so I only had to do 14 instead of 27. (Being the stronger rope climber, I did the extra one for my partner Dave).
As I did Friday, I scaled the weight on the thrusters to women's Rx which was 75# which was good, it made the workout all about the rope climbs. I probably could have split the difference and done 95#, but I'm glad i didn't
Coach Alex was giving the class, but coach Connor was around doing some strength work in the back.
Both coaches took the time to complement me on my rope climbs, Alex did twice. Felt good on my old man ego.
Finished in 18:10
Thankfully I woke up only 15 minutes later and hurried out the door. Had to wait on a passing skunk, then got stuck behind some slow drivers. Frustrating morning.
We were doing partner Tommy V. A workout that, as I had watch it at regionals with Clarisse, I remember telling, I'm really glad I don't have to do that workout.
Yay.
We started with 5 sets of 5 back squats at 70% (going heavier than last time).
I was a bit late getting in so I worked up quickly, my last warm up set was 5 @ 185#. I did 2 working sets at 225#, then decided to do the last 3 at 245# to make things interesting. But after 2 sets at 245# I was out of time (and I knew I had a ton of thrusters left to do), so I counted my set at 185# and called it even.
Tommy V:
- 21 thrusters @ 115#/75#
- 12 rope climbs
- 15 thrusters
- 9 rope climbs
- 9 thrusters
- 6 rope climbs
Thankfully the rope climbs would be shared, so I only had to do 14 instead of 27. (Being the stronger rope climber, I did the extra one for my partner Dave).
As I did Friday, I scaled the weight on the thrusters to women's Rx which was 75# which was good, it made the workout all about the rope climbs. I probably could have split the difference and done 95#, but I'm glad i didn't
Coach Alex was giving the class, but coach Connor was around doing some strength work in the back.
Both coaches took the time to complement me on my rope climbs, Alex did twice. Felt good on my old man ego.
Finished in 18:10
Subscribe to:
Posts (Atom)