I toyed with the idea of staying in bed, for about 20 seconds this morning, and finally just sat up and went.
The warm up was not bad, I actually did the whole thing.
3 rounds of:
- 9 Kettlebell Swings
- 7 Push Press
- 5 Strict Knees To Elbows
Nothing fancy, just did the work.
Then we did a little jerk complex of
2 Power Jerks + 2 Split Jerk for 4 sets, same weight for each set. Instructions were to keep weight light for SPEED and technique 60-70% of max C&J.
Did 135#, some were good, some not so good, but I did the work.
The WOD looked scary but it wasn't so bad.
For time: 3 rounds of:
- 9 Shoulder-to-Overheads, 135#/95#
- 1 Rope Climb
-- then --
3 rounds of:
- 15 Kettlebell Swings, 24/16 kg
- 9 Handstand Push-ups
-- then --
3 rounds of:
- 15 Toes-to-bars
- 9 Front Squats, 135#/95#
I scaled every single element of this workout except the rope climbs. I split the difference on the barbell and used 115# (which sometimes backfires on me, but this time worked out). Same for the kettle bell, grabbed the 20kg purple.
HSPU I used one abmat and scaled to 5 reps. T2B I did 9 instead of 15.
All good choices I finish in the mix with everyone for once in 16:31.
Happy with that.
Thursday 29 October 2015
Wednesday 28 October 2015
Crossfit log for Wednesday, October 28th
Stayed up way too late last night watching the cinematics from Halo 5.
Managed to crawl out of bed and hit the gym with time to spare. Used it to roll out my back and glutes. Still some tightness going on, but almost all gone.
I did pretty good on the warm up for once, I think I got through four full rounds in the 4 minutes, granted I only used 75# bar and 14# med ball.
Warm up: AMRAP 4 mins: Power Cleans, Hang Squat Cleans and Wall Balls
Then we did the confusing EMOM, for 8 minutes, but every 90 seconds. I should have guessed that the Beyond the white board pick lists did it wrong and not Frank doing bad math. Because 8 minutes at 90 seconds, one, doesn't add up and two is only 5 rounds. It was 8 rounds, the software assume 1 round per minute. So I chose my weight for 5 rounds, but managed to pull through for all 8.
Every 1:30 for 8 rounds: Power Clean + Clean + Front Squat
Used 165# for the first two rounds then 175# for what I thought was 3 more rounds, which turned in to 6. Oh well. I worked hard.
Then the WOD.
AMRAP 15 mins:
- 10 Power Cleans 135#/95#
- 20 Wall Balls
- 30 Double Unders
Scaled the cleans to 105#, glad I did, after round 2 I was wiped.
The wall balls went well, I wanted to do sets of 5, but everytime I'd do a 6th, then I'd rationalize getting to 7 and if I could just get 8 then I'd only have two left, so I'd do sets of 10. Mind games.
Took until round 3 to finally get 30 double unders unbroken, gah! Then couldn't repeat it in round 4. In fact my last 3 double unders for round 4 were after the buzzer, but I counted them anyway since they were part of my last 12 unbroken streak.
Score: 4 rounds even. :P
Then we had a stupid EMOM of 7 burpee box jumps.
Yeah, scaled that to 5 reps, and after 5 rounds I called it. It was enough.
7 Burpee Box Jumps, 24/20 in Every 1 min for 7 mins.
Managed to crawl out of bed and hit the gym with time to spare. Used it to roll out my back and glutes. Still some tightness going on, but almost all gone.
I did pretty good on the warm up for once, I think I got through four full rounds in the 4 minutes, granted I only used 75# bar and 14# med ball.
Warm up: AMRAP 4 mins: Power Cleans, Hang Squat Cleans and Wall Balls
Then we did the confusing EMOM, for 8 minutes, but every 90 seconds. I should have guessed that the Beyond the white board pick lists did it wrong and not Frank doing bad math. Because 8 minutes at 90 seconds, one, doesn't add up and two is only 5 rounds. It was 8 rounds, the software assume 1 round per minute. So I chose my weight for 5 rounds, but managed to pull through for all 8.
Every 1:30 for 8 rounds: Power Clean + Clean + Front Squat
Used 165# for the first two rounds then 175# for what I thought was 3 more rounds, which turned in to 6. Oh well. I worked hard.
Then the WOD.
AMRAP 15 mins:
- 10 Power Cleans 135#/95#
- 20 Wall Balls
- 30 Double Unders
Scaled the cleans to 105#, glad I did, after round 2 I was wiped.
The wall balls went well, I wanted to do sets of 5, but everytime I'd do a 6th, then I'd rationalize getting to 7 and if I could just get 8 then I'd only have two left, so I'd do sets of 10. Mind games.
Took until round 3 to finally get 30 double unders unbroken, gah! Then couldn't repeat it in round 4. In fact my last 3 double unders for round 4 were after the buzzer, but I counted them anyway since they were part of my last 12 unbroken streak.
Score: 4 rounds even. :P
Then we had a stupid EMOM of 7 burpee box jumps.
Yeah, scaled that to 5 reps, and after 5 rounds I called it. It was enough.
7 Burpee Box Jumps, 24/20 in Every 1 min for 7 mins.
Tuesday 27 October 2015
Strength log for Tuesday, October 27th
Wasn't feeling great for bailing on Crossfit this morning, so I did quite a bit of work at lunch to compensate.
Started with my ring dip EMOM.
As planned after last week's fiasco, I tried a 7 minute EMOM of 7 reps. I what I really want is 50 reps in as little time as possible, so on the first round I did 8 reps.
Ironically on the last round I came up 1 rep short at the buzzer.
Up to round 5 things went swimmingly. Round six became 5 plus 2. Then round 7 I was hoping for 4 and 3 or maybe even 3, 2, 2. Ended up being 2, 1, 1, 1, 1, fail.
It's is unbelievable how quickly it just completely falls apart.
So after that, I did some ring rows, since the rings were already set up. I found an angle that wasn't too demanding and focused on keeping a hollow body. Did 3 sets of 10.
On the third set, I notices that as I got to the top I was nearly getting above the rings, like a muscle up progression, I actually tried a couple of reps to get on top of the rings using only my arms with my feet still on the ground.
I may revisit this next week.
Then I did this morning's squat workout, 3 sets of 10. Last time I did 205# and it wasn't too hard, so this time I aimed for 225#. A lot harder, but I still managed to get them all without hesitation or pause.
I was done after that though, exhausting work at that volume.
Done is done.
Started with my ring dip EMOM.
As planned after last week's fiasco, I tried a 7 minute EMOM of 7 reps. I what I really want is 50 reps in as little time as possible, so on the first round I did 8 reps.
Ironically on the last round I came up 1 rep short at the buzzer.
Up to round 5 things went swimmingly. Round six became 5 plus 2. Then round 7 I was hoping for 4 and 3 or maybe even 3, 2, 2. Ended up being 2, 1, 1, 1, 1, fail.
It's is unbelievable how quickly it just completely falls apart.
So after that, I did some ring rows, since the rings were already set up. I found an angle that wasn't too demanding and focused on keeping a hollow body. Did 3 sets of 10.
On the third set, I notices that as I got to the top I was nearly getting above the rings, like a muscle up progression, I actually tried a couple of reps to get on top of the rings using only my arms with my feet still on the ground.
I may revisit this next week.
Then I did this morning's squat workout, 3 sets of 10. Last time I did 205# and it wasn't too hard, so this time I aimed for 225#. A lot harder, but I still managed to get them all without hesitation or pause.
I was done after that though, exhausting work at that volume.
Done is done.
Monday 26 October 2015
Crossfit log for Monday, October 26th
I may have spoken too soon Friday, when I said it was one of the tougher WODs I've done.
Today's took the cake. Holy crap.
I barely made it through the warm up of 7-5-3 of front squats, jerks, overhead squats. My wrist was really bugging me, I hadn't warmed up adequately. So I only ended up doing the first round.
Oh well.
There was a ton of work on the board. A 1 rep heavy snatch, plus some snatch grip dead lifts and a 5 min CTB pull up AMRAP, but first we had to get through the WOD:
For time:
20 Thrusters 95#/65#
20 Sumo Deadlift High Pull
20 Jerks
20 Overhead Squats
20 Front squats.
Starting at minute 1, EMOM, stop and drop the bar, do 5 burpees.
O.M.G! Even scaling to 75# didn't help.
Hurried through the first 20 thrusters, no way I wanted to do more of those after burpees. Made it. 5 burpees took me like 20 seconds with only 40 to go, I still had to address the bar, I managed to get 10 SDHP before hitting the burpees again, so I figured next round finish them off . Yeah, no. Made 7. More burpees, but I was so tanked there was like only 15 seconds left, so I rested and did no work while waiting for the next set of burpees.
This paid off, I was quick on the burpees, like 17 seconds, finished off the SDHP and hit a couple of jerks. But the jerks were really taxing.
Overhead squats were worse, took four rounds of burpees, one of which was the no work between sets kind. Front squats went well, 2 sets of 10, thank Zeus.
17:57. So that's 85 fucking burpees. Ugh. Took us forever to recover.
Subsequent classes would get a 3 burpee option. That would have been a different workout.
So there was no way we were doing snatch or deadlifts. We all opted to do the 5 min EMOM of pull ups, minus the chest to bar.
Cycling through 5 rounds, of 1 pull up, 2, 3, 4 and 5 unbroken, coming off the bar all 5 times between rounds.
Made 19 rounds, so 55 pull ups, total. Ugh.
Today's took the cake. Holy crap.
I barely made it through the warm up of 7-5-3 of front squats, jerks, overhead squats. My wrist was really bugging me, I hadn't warmed up adequately. So I only ended up doing the first round.
Oh well.
There was a ton of work on the board. A 1 rep heavy snatch, plus some snatch grip dead lifts and a 5 min CTB pull up AMRAP, but first we had to get through the WOD:
For time:
20 Thrusters 95#/65#
20 Sumo Deadlift High Pull
20 Jerks
20 Overhead Squats
20 Front squats.
Starting at minute 1, EMOM, stop and drop the bar, do 5 burpees.
O.M.G! Even scaling to 75# didn't help.
Hurried through the first 20 thrusters, no way I wanted to do more of those after burpees. Made it. 5 burpees took me like 20 seconds with only 40 to go, I still had to address the bar, I managed to get 10 SDHP before hitting the burpees again, so I figured next round finish them off . Yeah, no. Made 7. More burpees, but I was so tanked there was like only 15 seconds left, so I rested and did no work while waiting for the next set of burpees.
This paid off, I was quick on the burpees, like 17 seconds, finished off the SDHP and hit a couple of jerks. But the jerks were really taxing.
Overhead squats were worse, took four rounds of burpees, one of which was the no work between sets kind. Front squats went well, 2 sets of 10, thank Zeus.
17:57. So that's 85 fucking burpees. Ugh. Took us forever to recover.
Subsequent classes would get a 3 burpee option. That would have been a different workout.
So there was no way we were doing snatch or deadlifts. We all opted to do the 5 min EMOM of pull ups, minus the chest to bar.
Cycling through 5 rounds, of 1 pull up, 2, 3, 4 and 5 unbroken, coming off the bar all 5 times between rounds.
Made 19 rounds, so 55 pull ups, total. Ugh.
Friday 23 October 2015
Crossfit log for Friday, October 23rd
We'll that was one of the tougher workouts I've done, even at women's Rx.
The warm up was a 3 round collection of banded monster walk, for 25', 10 glute bridges and 12 hollow rocks.
I really enjoyed the strength work, a 10 minute EMOM of 1 heavy back squat. I did 275#.
Then that WOD, OMG, rough, 20 minute AMRAP of:
- 3 power cleans
- 3 front squats
- 3 power jerks
Rx weight was 185#/135# with a note to use 65-70% of max clean and jerk. Which for me is right around women's Rx, so that's what I did.
There was also a note that there was s cap at 20 rounds.
So the plan going in was to do it as an EMOM and expect it to fall apart somewhere in the middle.
Yeah we'll, that lasted 3 rounds.
Around the fifth round I took a full minute rest. It was brutal. g At this point I refocused and channelled DT: I did 2 power cleans, break, 1 power clean 2 front squats, break,1 squat clean and the 3 jerks. This carried me through to the end.
Finished round 12 with 9 seconds left.
I was so dead after this. Looking forward to 2 days off.
The warm up was a 3 round collection of banded monster walk, for 25', 10 glute bridges and 12 hollow rocks.
I really enjoyed the strength work, a 10 minute EMOM of 1 heavy back squat. I did 275#.
Then that WOD, OMG, rough, 20 minute AMRAP of:
- 3 power cleans
- 3 front squats
- 3 power jerks
Rx weight was 185#/135# with a note to use 65-70% of max clean and jerk. Which for me is right around women's Rx, so that's what I did.
There was also a note that there was s cap at 20 rounds.
So the plan going in was to do it as an EMOM and expect it to fall apart somewhere in the middle.
Yeah we'll, that lasted 3 rounds.
Around the fifth round I took a full minute rest. It was brutal. g At this point I refocused and channelled DT: I did 2 power cleans, break, 1 power clean 2 front squats, break,1 squat clean and the 3 jerks. This carried me through to the end.
Finished round 12 with 9 seconds left.
I was so dead after this. Looking forward to 2 days off.
Thursday 22 October 2015
Accessory and strength log for Thursday, October 22nd
Quick trip to the Y at lunch.
I'm so sore everywhere, I didn't plan on much.
Did some one legged RDLs with a 24kg kettle bell. I think I need to stop these until my flexibility is a bit better with GoodMornings and regular RDLs.
Then I did some grip work.
Dumbbell wrist curls with 25# to warm up, then 45# for 5 and 50# for 5.
Since both racks were taken and some genius left the bench press with weights on it, I used that to do a set of pronated barbell wrist curls, which I thought was 95#, but seemed heavy. Noticed afterwards that the plates were 35# not 25#, so 115# which is good, it means I wasn't a big wimp, just dumb.
That was all I had planned, but I felt unsatisfied, so despite having no wraps or other lifting gear and sore shoulders and, well sore everything, I decided to do some strict press.
Only did 1 warm up set with empty bar then put 95# and did 5 sets of 5. Rough but satisfying.
Done for the day.
I'm so sore everywhere, I didn't plan on much.
Did some one legged RDLs with a 24kg kettle bell. I think I need to stop these until my flexibility is a bit better with GoodMornings and regular RDLs.
Then I did some grip work.
Dumbbell wrist curls with 25# to warm up, then 45# for 5 and 50# for 5.
Since both racks were taken and some genius left the bench press with weights on it, I used that to do a set of pronated barbell wrist curls, which I thought was 95#, but seemed heavy. Noticed afterwards that the plates were 35# not 25#, so 115# which is good, it means I wasn't a big wimp, just dumb.
That was all I had planned, but I felt unsatisfied, so despite having no wraps or other lifting gear and sore shoulders and, well sore everything, I decided to do some strict press.
Only did 1 warm up set with empty bar then put 95# and did 5 sets of 5. Rough but satisfying.
Done for the day.
Crossfit log for Thursday, October 22nd
Today went a bit better than yesterday.
Got out of bed quickly. Got ready quickly. I was at the gym before 5:20.
Warm up was a 4 rounds of 9 wall balls 7 ring rows. Not a whole lot of fun.
Then we did close grip bench press for 3 sets of 10. I've done 20 reps at 135# in the past, but that may have been too long ago to count. I figured with enough rest I could manage 135# for 3x10.
Not quite. Sets one and two went fine, but I ran out of triceps on rep 5 of set 3. Good enough.
The WOD was a short 10 minute AMRAP of:
- 9 calorie row
- 20 wall balls
- 2 rope climbs.
Lost time retying my shoes after the first set of rope climbs. Grrr.
I discovered an efficiency boost for my rope climbs. I can pretty much climb 15' in two pulls, no matter what, but if I get a good jump and a tight tuck on the first one, I'm only a couple of feet from the 15' mark. So instead of my usual second tight tuck, I can make the difference with a way less taxing shallow tuck which takes much less effort to straighten out. Way better.
Managed 3 full rounds + 9 calories.
I was spent. Wish I had tied my shoes tight from the get go.
Got out of bed quickly. Got ready quickly. I was at the gym before 5:20.
Warm up was a 4 rounds of 9 wall balls 7 ring rows. Not a whole lot of fun.
Then we did close grip bench press for 3 sets of 10. I've done 20 reps at 135# in the past, but that may have been too long ago to count. I figured with enough rest I could manage 135# for 3x10.
Not quite. Sets one and two went fine, but I ran out of triceps on rep 5 of set 3. Good enough.
The WOD was a short 10 minute AMRAP of:
- 9 calorie row
- 20 wall balls
- 2 rope climbs.
Lost time retying my shoes after the first set of rope climbs. Grrr.
I discovered an efficiency boost for my rope climbs. I can pretty much climb 15' in two pulls, no matter what, but if I get a good jump and a tight tuck on the first one, I'm only a couple of feet from the 15' mark. So instead of my usual second tight tuck, I can make the difference with a way less taxing shallow tuck which takes much less effort to straighten out. Way better.
Managed 3 full rounds + 9 calories.
I was spent. Wish I had tied my shoes tight from the get go.
Wednesday 21 October 2015
Power and accessory log for Wednesday, October 21st
My shoulders still feel fine, but I still opted to do nothing that would tax them at the Y today.
I wanted to do accessory work, but I also wanted to lift and do some power work.
I decided to start with some power cleans and hang cleans, working up that little complex to 195# where I failed on the hang clean, but totally go the power clean. Got both at 185# easily. Wrist is feeling pretty good.
Then I did some supinated barbell rows, a warm up set at 115# for 10 reps and a working set at 165# for 6 reps. Felt pretty good. Made sure my back was as close to horizontal as possible.
After that I did some dumbbell rows, warm up at 75# for 8 reps per side and 100# for 5 each side.
Then I called it a day.
We'll see how I feel tomorrow.
I wanted to do accessory work, but I also wanted to lift and do some power work.
I decided to start with some power cleans and hang cleans, working up that little complex to 195# where I failed on the hang clean, but totally go the power clean. Got both at 185# easily. Wrist is feeling pretty good.
Then I did some supinated barbell rows, a warm up set at 115# for 10 reps and a working set at 165# for 6 reps. Felt pretty good. Made sure my back was as close to horizontal as possible.
After that I did some dumbbell rows, warm up at 75# for 8 reps per side and 100# for 5 each side.
Then I called it a day.
We'll see how I feel tomorrow.
Crossfit log for Wednesday, October 21st
Okay, so those strict ring dips really taxed my right shoulder. I may have to visit Rob for this, as he said, you can only compensate so long before things start to break down. I'm worried I've been compensating and things are breaking down.
Maybe not, but better safe than sorry.
I had to resort to Advil at 2am, my shoulder was sore enough to wake me up and keep me awake for over an hour (half an hour until I finally decided to take some Advil and another half hour for it to kick in).
Naturally I went to Crossfit. ;)
An naturally, it was a shoulder intensive day. Which may be therapeutic or not. We'll see how things feel tomorrow and Friday.
Warm up was an empty bar quartet for 9-7-5 reps:
- muscle snatch
- overhead squat
- front rack lunges
- good mornings.
I like this, except the lunges which were hard for some reason.
Then we did a 7 x 2:00 of 1 power snatch, 1 snatch, 1 overhead squat, rest.
Went well at first, but at 115# after 3 rounds the power snatch was getting rough and the OHS were getting ugly. So I dropped 10 pounds and kept going at 105# which was a bit better.
The WOD was devastating. Even at women's Rx and regular pull ups, I couldn't make the 12 minute cap. I did lose some time at the beginning getting rid of my useless grips, but not that much.
For time, 12 minute cap:
-25 deadlifts 185#/125#
-25 chest to bar pull ups
-25 front rack walking lunges 135#/95#
-25 ctb pull ups
-25 overhead squats 95#/65#
-25 ctb pull ups
Deadlifts were a breeze at 125#, done in one minute but after 5 reps, the grips were not working for the pull ups. I had figured 3:30 for the end of each segment ending with pull ups. I was on track before the lunges. But the lunges really stopped me in my tracks.
The OHS were not fun, but were way faster than the lunges, I barely finished them before the cap and never got to the last 25 pull ups.
So 125 reps. Ugh. My shoulders are toast.
Maybe not, but better safe than sorry.
I had to resort to Advil at 2am, my shoulder was sore enough to wake me up and keep me awake for over an hour (half an hour until I finally decided to take some Advil and another half hour for it to kick in).
Naturally I went to Crossfit. ;)
An naturally, it was a shoulder intensive day. Which may be therapeutic or not. We'll see how things feel tomorrow and Friday.
Warm up was an empty bar quartet for 9-7-5 reps:
- muscle snatch
- overhead squat
- front rack lunges
- good mornings.
I like this, except the lunges which were hard for some reason.
Then we did a 7 x 2:00 of 1 power snatch, 1 snatch, 1 overhead squat, rest.
Went well at first, but at 115# after 3 rounds the power snatch was getting rough and the OHS were getting ugly. So I dropped 10 pounds and kept going at 105# which was a bit better.
The WOD was devastating. Even at women's Rx and regular pull ups, I couldn't make the 12 minute cap. I did lose some time at the beginning getting rid of my useless grips, but not that much.
For time, 12 minute cap:
-25 deadlifts 185#/125#
-25 chest to bar pull ups
-25 front rack walking lunges 135#/95#
-25 ctb pull ups
-25 overhead squats 95#/65#
-25 ctb pull ups
Deadlifts were a breeze at 125#, done in one minute but after 5 reps, the grips were not working for the pull ups. I had figured 3:30 for the end of each segment ending with pull ups. I was on track before the lunges. But the lunges really stopped me in my tracks.
The OHS were not fun, but were way faster than the lunges, I barely finished them before the cap and never got to the last 25 pull ups.
So 125 reps. Ugh. My shoulders are toast.
Monday 19 October 2015
Accessory log for Monday, October 19th
Short accessory workout at the Y.
Didn't have my lifting bag, but I did have my rings.
I did some z-presses, which I really need more work on. Maybe I should abandon these in favor of RDL's, one legged RDLs and Good mornings, until my flexibility is a bit better.
I have trouble sitting with my legs straight out in front of me and keeping a neutral vertical spine. Damn hamstrings.
Anyway, I did the best I could.
After that I did some strict ring dips. Had to tape my wrist. After physio this morning, it's a bit sore and I didn't have my wraps with me.
I tried to change the format of my EMOM, instead of 10 minutes at 5 reps, I tried to do 5 minutes at 10 reps.
This was a mistake. I made 3 rounds plus 6 reps. Horrible. Next time I'll try 7 minutes at 7 reps. See how that goes.
I did a couple of sets of strict pull ups and ring rows, then called it a day.
I need a more formal plan.
Didn't have my lifting bag, but I did have my rings.
I did some z-presses, which I really need more work on. Maybe I should abandon these in favor of RDL's, one legged RDLs and Good mornings, until my flexibility is a bit better.
I have trouble sitting with my legs straight out in front of me and keeping a neutral vertical spine. Damn hamstrings.
Anyway, I did the best I could.
After that I did some strict ring dips. Had to tape my wrist. After physio this morning, it's a bit sore and I didn't have my wraps with me.
I tried to change the format of my EMOM, instead of 10 minutes at 5 reps, I tried to do 5 minutes at 10 reps.
This was a mistake. I made 3 rounds plus 6 reps. Horrible. Next time I'll try 7 minutes at 7 reps. See how that goes.
I did a couple of sets of strict pull ups and ring rows, then called it a day.
I need a more formal plan.
Crossfit log for Monday, October 19th
Oh man, it was chilly this morning and I really didn't want to get out of bed.
I fell back to sleep and woke up at 5:05am (alarm goes off at 4:45) and said, if you're gonna go, just go.
So I went.
Did a quick version of my morning routine and made it with a couple of minutes to spare.
The warm up was a good one, 6 minute AMRAP of 5 strict pull ups, 9 Romanian deadlifts and 2 shuttle runs.
Then the ridiculous WOD, thankfully a partner WOD. Worked with Kevin, also a masters athlete, stronger, but less cardio than me. We were a good match.
It was a chipper:
- 40 clean and jerk 135#/95#
- 1 mile run (= 28 shuttle runs)!!!
- 10 rope climbs
- 1 mile run
- 100 burpees.
Man, that was a lot of work.
We hummed and hawed over how heavy to go. I didn't want to do Rx. Kevin was on board with that. So it was either split the difference at 115# or just go women's Rx. He quickly volunteered women's Rx. I would have gone 115#, but as I keep saying, I'm having a lot of success at women's Rx, it makes sense to do that on a WOD like this. We did sets of 10.
We divided the run into 2 sets of 7 shuttle runs each, we didn't want to be too winded for the rope climbs. I felt really good on these, good long strides, even pace.
We started with 2 rope climbs each, the switched to singles. This gave me a bit of a chance to catch my breath as I finished the run last.
I totally forgot about the second run. Ugh. Same deal, alternating quarter mile.
Again I finished and was a bit winded, so despite our plan to do sets of 10, Kevin did 20. I wish he'd stopped at 15, because I was ready and he was slowing down a lot. I did 15 and he did 10 then I said I'll do 15 and we'll be even. Which we were and I figured for the last 40 reps, we'd do sets of 10, but no, he goes and does 15! Argh! So I did 10, because after 10 I'd start to slow down too. He did 10 more and I did the last 5.
We finished in 29:26. Only a few seconds behind the others. It was hard work but we did it. Probably would have been okay at 115# on the C&J. Whatever. Done is done.
It was already 6:30, and the other class was starting, but I asked coach Alex if I could hang around and do the 3 sets of 10 back squats. He said yes and since I was already pretty warmed up, I did only 1 warm up set at 135# and got to work at 205#. With more time I might have gone 225#, but that was hard enough and way better than nothing.
Glad I went. As usual.
I fell back to sleep and woke up at 5:05am (alarm goes off at 4:45) and said, if you're gonna go, just go.
So I went.
Did a quick version of my morning routine and made it with a couple of minutes to spare.
The warm up was a good one, 6 minute AMRAP of 5 strict pull ups, 9 Romanian deadlifts and 2 shuttle runs.
Then the ridiculous WOD, thankfully a partner WOD. Worked with Kevin, also a masters athlete, stronger, but less cardio than me. We were a good match.
It was a chipper:
- 40 clean and jerk 135#/95#
- 1 mile run (= 28 shuttle runs)!!!
- 10 rope climbs
- 1 mile run
- 100 burpees.
Man, that was a lot of work.
We hummed and hawed over how heavy to go. I didn't want to do Rx. Kevin was on board with that. So it was either split the difference at 115# or just go women's Rx. He quickly volunteered women's Rx. I would have gone 115#, but as I keep saying, I'm having a lot of success at women's Rx, it makes sense to do that on a WOD like this. We did sets of 10.
We divided the run into 2 sets of 7 shuttle runs each, we didn't want to be too winded for the rope climbs. I felt really good on these, good long strides, even pace.
We started with 2 rope climbs each, the switched to singles. This gave me a bit of a chance to catch my breath as I finished the run last.
I totally forgot about the second run. Ugh. Same deal, alternating quarter mile.
Again I finished and was a bit winded, so despite our plan to do sets of 10, Kevin did 20. I wish he'd stopped at 15, because I was ready and he was slowing down a lot. I did 15 and he did 10 then I said I'll do 15 and we'll be even. Which we were and I figured for the last 40 reps, we'd do sets of 10, but no, he goes and does 15! Argh! So I did 10, because after 10 I'd start to slow down too. He did 10 more and I did the last 5.
We finished in 29:26. Only a few seconds behind the others. It was hard work but we did it. Probably would have been okay at 115# on the C&J. Whatever. Done is done.
It was already 6:30, and the other class was starting, but I asked coach Alex if I could hang around and do the 3 sets of 10 back squats. He said yes and since I was already pretty warmed up, I did only 1 warm up set at 135# and got to work at 205#. With more time I might have gone 225#, but that was hard enough and way better than nothing.
Glad I went. As usual.
Friday 16 October 2015
Crossfit log for Friday, October 16th
Since I had a ton of stuff to do for our weekend trip to Great Wolf Lodge, I decided to take the day off.
This meant I could sleep in and go to the 10 o'clock class.
It was a met con, but we were given the choice between the met con programming or the regular. There were only small differences, so I was able to do what the morning group did.
Warm up was a short chipper of 500 calorie row, 30 wall balls, 15 strict pull ups.
Then we did push press for 4 triples at 85%. Was supposed to do 155#, but working with Tom, with what he had on the bar and the plates we had with us it was just easier to do 165#. Hard, but they all went up.
Then the fun part, back squats, 5 heavy singles. 85%, 87%, 90%, 92%, 95%.
I started my first working set at 270#, then 280# and 290#. Then for the last two I did 295# and 300#.
I almost didn't do the last one, I was getting tired, and my legs felt like jello. But I finally decided to give it a go and I totally got it.
The WOD wad a horrible little 5 minute AMRAP:
- 10 calorie row
- 10 front squats 135#
I had no legs left for this. Between the weekend's wall balls, the RDLs on Wednesday, and today's wall balls and squats, I was a wreck.
Managed only 2 full rounds and the row.
Ugh.
I complain a lot, but I really love working out.
Thursday 15 October 2015
Accessory log for Thursday, October 15th
Pure accessory day at the Y
Started with 500m on the rower to warm up, the did my supinated bent over barbell rows.
Got a better position, legs bent more and back almost parallel to the floor, did a set of 8 at 115# to warm up and a working set of 5 at 165#.
Then I did a couple of pull ups before beating up my grip.
At the last minute I decided to do the dumbbell rows too. Warmed up with 70# for 8 each side then got the 100#. I asked if they had anything heavier and they didn't, but Dwayne suggested one of the pulley rigs. I gave it a try. Didn't get the range of motion or the vertical angle but it was worth a try. Tried 110#, 120# and even 130#.
When I went back to the 100# dumbbell, it felt way harder. Maybe due to fatigue? Who knows. I'll figure something out.
Then I beat up my wrists.
Started with standing wrist curls at 65# to warm up, then after a couple of reps at 95# I bumped it to 115# for 7. That was the right choice. Man my forearms were burning.
Then I did some seated wrist curls with a dumbbell at 30# for 6 reps per side then another set at 4 reps.
Good workout. Feel like I hit everything this week, despite so few workouts.
Started with 500m on the rower to warm up, the did my supinated bent over barbell rows.
Got a better position, legs bent more and back almost parallel to the floor, did a set of 8 at 115# to warm up and a working set of 5 at 165#.
Then I did a couple of pull ups before beating up my grip.
At the last minute I decided to do the dumbbell rows too. Warmed up with 70# for 8 each side then got the 100#. I asked if they had anything heavier and they didn't, but Dwayne suggested one of the pulley rigs. I gave it a try. Didn't get the range of motion or the vertical angle but it was worth a try. Tried 110#, 120# and even 130#.
When I went back to the 100# dumbbell, it felt way harder. Maybe due to fatigue? Who knows. I'll figure something out.
Then I beat up my wrists.
Started with standing wrist curls at 65# to warm up, then after a couple of reps at 95# I bumped it to 115# for 7. That was the right choice. Man my forearms were burning.
Then I did some seated wrist curls with a dumbbell at 30# for 6 reps per side then another set at 4 reps.
Good workout. Feel like I hit everything this week, despite so few workouts.
Crossfit log for Thursday, October 15th
Fell asleep rather late last night, but with my schedule this week and having Clarisse over to be there for the kids if they woke up, there was no way I was missing today's Crossfit.
Crawled out of bed and got ready.
Started with a rather intense warm up, 3 rounds for time of:
- 5 Hang Power Cleans, 95/65 lbs
- 5 Front Squats
- 5 Squat Cleans
- 2 Shuttle Runs
I took longer to get ready and was a round behind so I stopped after two rounds. After I changed my shoes for the cleans, I did round 3, in lifters instead of nanos and just didn't do the run.
Next was cleans, tripples at 70%, 70%, 75%, 75% and 80%
The two sets at 75% were the best, fast through the middle, fast under the bar. at 70% I was slow on the second pull. At 80% the first one I caught to far back, the second two far forward and finally the thirds was just right, a la Goldilocks.
Then the WOD. Ugh. Didn't like this one.
5 rounds for time, 15 minute cap.
- 2 Shuttle Runs
- 6 Strict Handstand Push-ups
- 7 Ground To Overheads, 155/105 lbs
- 15 Ball Slams
I wasn't comfortable going upside down with my eye, so I did paralette push ups with my feet on a bench, close enough.
I went way too heavy on the bar, I should've did women's Rx, but decided to split the difference and did 135#. Even 115# would have been smarter.
Didn't even get through round 4, made it to two ball slams. So 3+17. Meh. At least I enjoyed the cleans.
Crawled out of bed and got ready.
Started with a rather intense warm up, 3 rounds for time of:
- 5 Hang Power Cleans, 95/65 lbs
- 5 Front Squats
- 5 Squat Cleans
- 2 Shuttle Runs
I took longer to get ready and was a round behind so I stopped after two rounds. After I changed my shoes for the cleans, I did round 3, in lifters instead of nanos and just didn't do the run.
Next was cleans, tripples at 70%, 70%, 75%, 75% and 80%
The two sets at 75% were the best, fast through the middle, fast under the bar. at 70% I was slow on the second pull. At 80% the first one I caught to far back, the second two far forward and finally the thirds was just right, a la Goldilocks.
Then the WOD. Ugh. Didn't like this one.
5 rounds for time, 15 minute cap.
- 2 Shuttle Runs
- 6 Strict Handstand Push-ups
- 7 Ground To Overheads, 155/105 lbs
- 15 Ball Slams
I wasn't comfortable going upside down with my eye, so I did paralette push ups with my feet on a bench, close enough.
I went way too heavy on the bar, I should've did women's Rx, but decided to split the difference and did 135#. Even 115# would have been smarter.
Didn't even get through round 4, made it to two ball slams. So 3+17. Meh. At least I enjoyed the cleans.
Wednesday 14 October 2015
Accessory and strength log for Wednesday, October 14th
Man, it felt so good to workout again, seems like I've been idle way too long.
Kiza is out of town, so morning Crossfit if off the table. Clarisse is spending the night so I can go tomorrow and hopefully Friday too.
So today I went to the Y with an ambitious plan and not enough time to execute it.
Wanted to do a set of RDLs for accessory, the Front Squat EMOM from this morning's Crossfit workout, some power snatch to work power and I figured I could actually managed the 12 minute AMRAP WOD from this morning.
Yeah, no.
Did the RDLs. That went really well, did a warm up with empty bar and 95# for 8 reps each, then a working set at 135#. Back was nice and straight, knees only bent a bit and my range was almost to the floor. Pretty stoked about that.
Then Dave was looking to do an EMOM, but cleans, the plan we devised was he'd do doubles at 75% rounded up a lot to 205# (from 198.7#) for 12 minutes (if he felt good he'd go 15), and I would join him for the first 8 doing front squat triples at 65% (185#).
It was nice to see someone else suffer at the Y. Doesn't happen a lot. And he suffered, but he pulled through. I ended up going 10 minutes instead of 8, and I was surprised when he made it to 12. Then he just kept going. Stopping at 15 despite how bad it was sucking. Good work Dave.
Then I did some power snatch and a couple of overhead squats, but I wasn't feeling the love, and I had to bail because I was running late.
Oh well, no plan survives first contact with the enemy.
Kiza is out of town, so morning Crossfit if off the table. Clarisse is spending the night so I can go tomorrow and hopefully Friday too.
So today I went to the Y with an ambitious plan and not enough time to execute it.
Wanted to do a set of RDLs for accessory, the Front Squat EMOM from this morning's Crossfit workout, some power snatch to work power and I figured I could actually managed the 12 minute AMRAP WOD from this morning.
Yeah, no.
Did the RDLs. That went really well, did a warm up with empty bar and 95# for 8 reps each, then a working set at 135#. Back was nice and straight, knees only bent a bit and my range was almost to the floor. Pretty stoked about that.
Then Dave was looking to do an EMOM, but cleans, the plan we devised was he'd do doubles at 75% rounded up a lot to 205# (from 198.7#) for 12 minutes (if he felt good he'd go 15), and I would join him for the first 8 doing front squat triples at 65% (185#).
It was nice to see someone else suffer at the Y. Doesn't happen a lot. And he suffered, but he pulled through. I ended up going 10 minutes instead of 8, and I was surprised when he made it to 12. Then he just kept going. Stopping at 15 despite how bad it was sucking. Good work Dave.
Then I did some power snatch and a couple of overhead squats, but I wasn't feeling the love, and I had to bail because I was running late.
Oh well, no plan survives first contact with the enemy.
Monday 12 October 2015
Crossfit Team Series Part Two, day 2, Sunday, October 11th
Today our sister gym wasn't there. I guess it was a one day special.
So we were under no pressure to get only two workouts done by 3pm.
We decided to start with the longer one, 200s, 200 shared sit ups while two team members held a barbell overhead (75# men/ 55# women) plus 200 shoulder to overhead (same bars) while two team members hung from a pull bar. Reps only counted while both bars were overhead or both members were in dead hang.
Then we'd have the 4 individual benchmark WODs done in succession where we could just go all out, not needing to save anything for subsequent WODs.
We setup with all 4 bars (for when either both boys or both girls were holding overhead), and got to work.
I was the weakest link holding overhead. My shoulder range isn't quite good enough to lock out in a stable overhead for long. I cut Kiza's sit ups short more than once. We were trying to get 25 sit ups each before rotating.
Kiza devised the plan, where after sit ups you'd rest by stand on the next sit up person's feet, then two shifts on the overhead. This sucked for me, but we managed. I made up for it by being really fast on the sit ups and did some extra reps when I could. We failed to record our time on this part so I estimated 6:50
Then came part two, the shoulder to overhead, this I was pretty strong at. I can hammer out a lot of push press at 75# and for the hanging, with all the work I've been doing on grip strength over the last month or so really paid off.
We chipped away and finished in 14:45. Sub 15! We were pretty stoked with that, having seen the other do this yesterday around the 20 minute mark.
We rested a bit and set an artificial deadline of 1:30 to start the last workout. I would be going first again, since I volunteered to do Karen (150 wall balls, scaled to women's Rx for the men, so 14# ball and 9' target) because no one else wanted it.
My plan was sets of 50, 40, 30, 20, 10. As I mentioned to the team before starting, no plan survives first contact with the enemy. The first 50 went well. The set of 40 was aborted at 10. Ugh, this would be ugly. I alternated between sets of 10 and 15, with on set of 20 and one of 18 mixed in there somewhere.
I simply ran out of shoulders after the previous workout. Managed 7:10, which isn't too bad at all.
Kiza took over with Grace, 30 clean and jerks for time at 65#. She smoked it. 2:47! I look forward to seeing her tackle this at women's Rx.
Linda fought hard for Diane. The deadlifts were a snap. There is no doubting the power of her posterior chain, but the strict press at 55# required every ounce of her will and strength. She did amazing, until the very last rep, the pain must have been so bad, that her brain defaulted to push press, a clear no rep, and she knew it too, before she even locked it out, the look on her face said it all. "Crap, no I have to do it again, without a dip!!!". And she did it. Simply amazing finish in 4:29!
Brandon took over with quite possibly the worst workout of the bunch. 75 snatches at 65# (only 10lbs less than Rx, what's with that?), I didn't know what his plan was, or if he had a plan, I yell out, "get to 10!" after he started, but he kept going and did a solid 15, so I'm like hell yeah, sets of 15, this will be quick. But no, the next set was only 5. Like my workout, it was falling apart. So he did like I did, chipped away, many sets of 3, some of 5, I think once he did a set of 10 in there. But eventually he made it, spent, he rolled on the floor. All that struggle and he still finished in a stellar 6:11!
We were done. We did remarkably well this week. My legs don't work today, but that's temporary. I'm really happy with our performance.
So we were under no pressure to get only two workouts done by 3pm.
We decided to start with the longer one, 200s, 200 shared sit ups while two team members held a barbell overhead (75# men/ 55# women) plus 200 shoulder to overhead (same bars) while two team members hung from a pull bar. Reps only counted while both bars were overhead or both members were in dead hang.
Then we'd have the 4 individual benchmark WODs done in succession where we could just go all out, not needing to save anything for subsequent WODs.
We setup with all 4 bars (for when either both boys or both girls were holding overhead), and got to work.
I was the weakest link holding overhead. My shoulder range isn't quite good enough to lock out in a stable overhead for long. I cut Kiza's sit ups short more than once. We were trying to get 25 sit ups each before rotating.
Kiza devised the plan, where after sit ups you'd rest by stand on the next sit up person's feet, then two shifts on the overhead. This sucked for me, but we managed. I made up for it by being really fast on the sit ups and did some extra reps when I could. We failed to record our time on this part so I estimated 6:50
Then came part two, the shoulder to overhead, this I was pretty strong at. I can hammer out a lot of push press at 75# and for the hanging, with all the work I've been doing on grip strength over the last month or so really paid off.
We chipped away and finished in 14:45. Sub 15! We were pretty stoked with that, having seen the other do this yesterday around the 20 minute mark.
We rested a bit and set an artificial deadline of 1:30 to start the last workout. I would be going first again, since I volunteered to do Karen (150 wall balls, scaled to women's Rx for the men, so 14# ball and 9' target) because no one else wanted it.
My plan was sets of 50, 40, 30, 20, 10. As I mentioned to the team before starting, no plan survives first contact with the enemy. The first 50 went well. The set of 40 was aborted at 10. Ugh, this would be ugly. I alternated between sets of 10 and 15, with on set of 20 and one of 18 mixed in there somewhere.
I simply ran out of shoulders after the previous workout. Managed 7:10, which isn't too bad at all.
Kiza took over with Grace, 30 clean and jerks for time at 65#. She smoked it. 2:47! I look forward to seeing her tackle this at women's Rx.
Linda fought hard for Diane. The deadlifts were a snap. There is no doubting the power of her posterior chain, but the strict press at 55# required every ounce of her will and strength. She did amazing, until the very last rep, the pain must have been so bad, that her brain defaulted to push press, a clear no rep, and she knew it too, before she even locked it out, the look on her face said it all. "Crap, no I have to do it again, without a dip!!!". And she did it. Simply amazing finish in 4:29!
Brandon took over with quite possibly the worst workout of the bunch. 75 snatches at 65# (only 10lbs less than Rx, what's with that?), I didn't know what his plan was, or if he had a plan, I yell out, "get to 10!" after he started, but he kept going and did a solid 15, so I'm like hell yeah, sets of 15, this will be quick. But no, the next set was only 5. Like my workout, it was falling apart. So he did like I did, chipped away, many sets of 3, some of 5, I think once he did a set of 10 in there. But eventually he made it, spent, he rolled on the floor. All that struggle and he still finished in a stellar 6:11!
We were done. We did remarkably well this week. My legs don't work today, but that's temporary. I'm really happy with our performance.
Sunday 11 October 2015
Crossfit Team Series Part Two, day 1, Saturday, October 10th
Feeling recovered enough with my eye to tackle this weekends events head on.
After Kiza squared away the kids for the afternoon, the team assembled.
Our plan to do all four events in relatively quick succession was thwarted by our sister gym Crossfit YOW joining us to do the WODS.
They were all starting with event 7, the 30's of deadlift/calorie row/overhead squats. So we figured fine, we'll get in wave two.
But then they put everything away?! We kept a rower out to do it ourselves, but almost everyone in "wave two" was doing event 6, the 7 rep max front squat from the floor (aka max clean+6 front squats), we figured it was better if everyone did the same. So plan "C" it was.
So with almost no warm up, we just went to work. The last time I attempted my max of 205#, I injured my wrist. The most I've cleaned since is 185#.
I started with 155# and after 2 squats I dropped it, no point wasting reps. I let the others go, Brandon and I shared a bar and Linda and Kiza shared one. Brandon did his first full set, then I put 185# on. I was sure I'd get under it and then the squats would be easy. Which is exactly what happened.
I waited for the others to make subsequent attempts. Brandon was apparently satisfied with his effort so after humming and hawing I put 215# on the bar. Hey, if I got under it I was gold, if I missed. No biggie, at least I tried.
There was no way. I tried twice, and just couldn't commit. So in frustration I peeled the 5# plates and tried again right away at 205#. Boom! I was stunned, I got under it seemingly effortlessly. Hit my 6 more squats and was pretty happy.
This, I think, inspired Brandon try more and he got it too. Even Linda got in on the action and got within 5# of her clean PR. I lost count how many times she tried to clean either 145# or 140#, it was clear she was determined to get under one of those weights. When she got under 140#, the squats were a snap. Like me, her squat is way more than her clean.
Kiza's first attempt was so close to her 1 rep max clean, the cost/benefit of going for more just wasn't there. Made more sense to save herself for the next workout.
Our team total was 585#. Not too shabby.
This was hard but no lasting effect, so we were ready for another event. Once again with so many athletes there was no room to go right away. So we waited and recovered while the next wave of athletes to had a go.
Since we had the rower out and the last wave was doing all different workouts, we did event 7, the 30s.
I went first, 30 deadlifts at 135# went fairly quickly, not very taxing. The 30 calorie row started to get winded.
Then the fun started. 30 overhead squats, thankfully only 65#. These went surprisingly well. I made it to 26 unbroken. I wanted to be under 5:00 but when I dropped, a quick glance at the clock revealed that it wasn't going to happen, 5:06, grr. So I picked it back up and did my last 4 reps, finishing in 5:31.
Can't be disappointed with that. However this put a target on my back. Not for Brandon, he knew he'd struggle with the OHS. And what a struggle it was. Much like when I watch Sylvie tackle that horrible rowing thruster workout in the Open, it was inspiring to watch such dogged determination. Every rep was a fight, and he fought and won, 30 times. Kiza however was hell bent on beating me. Granted her bars were lighter. Of course she did beat my time with a 5:18. And Linda smoked it, her deadlifts are ridiculously fast. She finished her leg in 4:17, giving us a total of 23:52.
We were all ready to stay until 4:00-4:30 and get another one done when we realized the gym actually closed at 3:00. Hmm. So we had to make plans to come back tomorrow. Oh well, a good night's sleep might not be such a bad thing.
After Kiza squared away the kids for the afternoon, the team assembled.
Our plan to do all four events in relatively quick succession was thwarted by our sister gym Crossfit YOW joining us to do the WODS.
They were all starting with event 7, the 30's of deadlift/calorie row/overhead squats. So we figured fine, we'll get in wave two.
But then they put everything away?! We kept a rower out to do it ourselves, but almost everyone in "wave two" was doing event 6, the 7 rep max front squat from the floor (aka max clean+6 front squats), we figured it was better if everyone did the same. So plan "C" it was.
So with almost no warm up, we just went to work. The last time I attempted my max of 205#, I injured my wrist. The most I've cleaned since is 185#.
I started with 155# and after 2 squats I dropped it, no point wasting reps. I let the others go, Brandon and I shared a bar and Linda and Kiza shared one. Brandon did his first full set, then I put 185# on. I was sure I'd get under it and then the squats would be easy. Which is exactly what happened.
I waited for the others to make subsequent attempts. Brandon was apparently satisfied with his effort so after humming and hawing I put 215# on the bar. Hey, if I got under it I was gold, if I missed. No biggie, at least I tried.
There was no way. I tried twice, and just couldn't commit. So in frustration I peeled the 5# plates and tried again right away at 205#. Boom! I was stunned, I got under it seemingly effortlessly. Hit my 6 more squats and was pretty happy.
This, I think, inspired Brandon try more and he got it too. Even Linda got in on the action and got within 5# of her clean PR. I lost count how many times she tried to clean either 145# or 140#, it was clear she was determined to get under one of those weights. When she got under 140#, the squats were a snap. Like me, her squat is way more than her clean.
Kiza's first attempt was so close to her 1 rep max clean, the cost/benefit of going for more just wasn't there. Made more sense to save herself for the next workout.
Our team total was 585#. Not too shabby.
This was hard but no lasting effect, so we were ready for another event. Once again with so many athletes there was no room to go right away. So we waited and recovered while the next wave of athletes to had a go.
Since we had the rower out and the last wave was doing all different workouts, we did event 7, the 30s.
I went first, 30 deadlifts at 135# went fairly quickly, not very taxing. The 30 calorie row started to get winded.
Then the fun started. 30 overhead squats, thankfully only 65#. These went surprisingly well. I made it to 26 unbroken. I wanted to be under 5:00 but when I dropped, a quick glance at the clock revealed that it wasn't going to happen, 5:06, grr. So I picked it back up and did my last 4 reps, finishing in 5:31.
Can't be disappointed with that. However this put a target on my back. Not for Brandon, he knew he'd struggle with the OHS. And what a struggle it was. Much like when I watch Sylvie tackle that horrible rowing thruster workout in the Open, it was inspiring to watch such dogged determination. Every rep was a fight, and he fought and won, 30 times. Kiza however was hell bent on beating me. Granted her bars were lighter. Of course she did beat my time with a 5:18. And Linda smoked it, her deadlifts are ridiculously fast. She finished her leg in 4:17, giving us a total of 23:52.
We were all ready to stay until 4:00-4:30 and get another one done when we realized the gym actually closed at 3:00. Hmm. So we had to make plans to come back tomorrow. Oh well, a good night's sleep might not be such a bad thing.
Friday 9 October 2015
Crossfit log for Friday, October 9th
Was really torn this morning. With the Team Series part two this weekend, and stress and fatigue from life, I would have like to stay in bed.
However I was awake at 4am and there was no chance of falling back to sleep so I just got up and got ready.
For warm up we did a 5 min AMRAP of 7 cal row, 8 ring rows and 9 air squats.
Then we moved on to the strength work.
4 sets of 4 push press at 85% of max, I did 155# and that was not easy, so a good choice.
Worked with Kyle, who is much stronger than I am but as tall and nursing a shoulder issue so we did the same weight, only his were touch and go. After I thanked him for destroying my ego, so paused between reps. Nice of him.
For the squats, well he just added 45# plates for an extra 90# to whatever I was doing.
We did 6 singles at roughtly 82%, 82%, 87%, 90%, 92%, 92%
I did 255#, 255#, 275#, 285#, 295# I guess I miscounted. Good enough.
Then the WOD. An innocent looking AMRAP of only 8 minutes with only:
- 5 dead lifts 255#/175#
- 5 burpee chest to bar pull ups
That's it. Started to suck at the end though.
I scaled the deadlifts to 185#, but only because I thought Rx was 225#. If I had realized my mistake I might have gone for 225#, but with my eye recovering and all, 185# was likely a good choice.
The burpees were rough.
I managed 5 full rounds and 6 reps into round 6. Happy with that.
However I was awake at 4am and there was no chance of falling back to sleep so I just got up and got ready.
For warm up we did a 5 min AMRAP of 7 cal row, 8 ring rows and 9 air squats.
Then we moved on to the strength work.
4 sets of 4 push press at 85% of max, I did 155# and that was not easy, so a good choice.
Worked with Kyle, who is much stronger than I am but as tall and nursing a shoulder issue so we did the same weight, only his were touch and go. After I thanked him for destroying my ego, so paused between reps. Nice of him.
For the squats, well he just added 45# plates for an extra 90# to whatever I was doing.
We did 6 singles at roughtly 82%, 82%, 87%, 90%, 92%, 92%
I did 255#, 255#, 275#, 285#, 295# I guess I miscounted. Good enough.
Then the WOD. An innocent looking AMRAP of only 8 minutes with only:
- 5 dead lifts 255#/175#
- 5 burpee chest to bar pull ups
That's it. Started to suck at the end though.
I scaled the deadlifts to 185#, but only because I thought Rx was 225#. If I had realized my mistake I might have gone for 225#, but with my eye recovering and all, 185# was likely a good choice.
The burpees were rough.
I managed 5 full rounds and 6 reps into round 6. Happy with that.
Thursday 8 October 2015
Crossfit log for Wednesday, October 7th
This was harder than yesterday.
Tired from yesterday I guess. After a week off, maybe I should've taken a rest day.
Oh well.
Warm up was a 3 rounds (of which I did 2) of superman rocks x 10 and empty bar thrusters x 15, went okay.
Then we did an 8 minute EMOM of 3 front squats at 62%. Went all out on this, and rounded up 173.6# to 175#.
It was nice to squat.
The WOD was 1 round too long.
4 rounds for time.
- 40 double unders
- 7 lateral over bar burpees
- 9 thrusters 95#/65#
- 5 muscle ups (scaled to ring dips)
Double unders fell apart on round 3, but I salvaged them on round 4
Burpees suck, but 7 was manageable.
Thrusters I scaled to women's Rx, glad I did.
Dips were okay.
The last round was horrible.
Finished in like 15:35. Ugh. Smoked.
Tired from yesterday I guess. After a week off, maybe I should've taken a rest day.
Oh well.
Warm up was a 3 rounds (of which I did 2) of superman rocks x 10 and empty bar thrusters x 15, went okay.
Then we did an 8 minute EMOM of 3 front squats at 62%. Went all out on this, and rounded up 173.6# to 175#.
It was nice to squat.
The WOD was 1 round too long.
4 rounds for time.
- 40 double unders
- 7 lateral over bar burpees
- 9 thrusters 95#/65#
- 5 muscle ups (scaled to ring dips)
Double unders fell apart on round 3, but I salvaged them on round 4
Burpees suck, but 7 was manageable.
Thrusters I scaled to women's Rx, glad I did.
Dips were okay.
The last round was horrible.
Finished in like 15:35. Ugh. Smoked.
Tuesday 6 October 2015
Crossfit log for Tuesday, October 6th
After a week of inactivity following my eye surgery last Wednesday, I finally got back to Crossfit this morning.
They say 1 to 3 weeks of recover. So yeah. 1 week it is.
It was a great workout. I couldn't have asked for better.
The warm up was a 5 minutes AMRAP of 5 strict pull ups, 10 hollow rocks and 30 second plank hold. Went well. Especially the pull ups.
The strength work was 3 sets of 5 deadlifts, touch and go, at 60%. which would've been 210#, but I opted for 185#. That worked well. I likely won't hit prescribed weight until next week or the beginning of the following week.
The WOD was a partner WOD, 21 minute AMRAP of
- 21 calorie row
- 21 step down box jumps 24"
- 21 dumbbell snatch 70#/50#
- 21 chest to bar pull ups
I didn't feel like I'd be pulling my own weight in my condition and we were 9 this morning so I volunteered to shadow Kamil's replacement partner Jocelyn.
We alternated who went first each round, whoever was first did the extra rep/cal.
We split the calories in half (11/10), the box jumps in 4 sets of 5 (first person did 6), same for the snatches and at first chest to bar pull ups were 7 sets of 3, which didn't work so well.
They used women's Rx dumbbell and I opted for one of the new 45# ones, only 5# difference, but whatever. 50# wouldn't have been a problem.
Turns out I did hold my own, and totally kept up with Jocelyn (who is relatively new) at worst I was two reps behind him on the box jumps at one point, but caught up quickly.
I think we did 4 full rounds and 50 reps (the 50 reps I'm sure, the 4 rounds i'm pretty sure, if not it was 5 full rounds, but I don't think so).
There was just enough rest and just enough work. I worked hard the whole time and didn't fade. Felt good.
They say 1 to 3 weeks of recover. So yeah. 1 week it is.
It was a great workout. I couldn't have asked for better.
The warm up was a 5 minutes AMRAP of 5 strict pull ups, 10 hollow rocks and 30 second plank hold. Went well. Especially the pull ups.
The strength work was 3 sets of 5 deadlifts, touch and go, at 60%. which would've been 210#, but I opted for 185#. That worked well. I likely won't hit prescribed weight until next week or the beginning of the following week.
The WOD was a partner WOD, 21 minute AMRAP of
- 21 calorie row
- 21 step down box jumps 24"
- 21 dumbbell snatch 70#/50#
- 21 chest to bar pull ups
I didn't feel like I'd be pulling my own weight in my condition and we were 9 this morning so I volunteered to shadow Kamil's replacement partner Jocelyn.
We alternated who went first each round, whoever was first did the extra rep/cal.
We split the calories in half (11/10), the box jumps in 4 sets of 5 (first person did 6), same for the snatches and at first chest to bar pull ups were 7 sets of 3, which didn't work so well.
They used women's Rx dumbbell and I opted for one of the new 45# ones, only 5# difference, but whatever. 50# wouldn't have been a problem.
Turns out I did hold my own, and totally kept up with Jocelyn (who is relatively new) at worst I was two reps behind him on the box jumps at one point, but caught up quickly.
I think we did 4 full rounds and 50 reps (the 50 reps I'm sure, the 4 rounds i'm pretty sure, if not it was 5 full rounds, but I don't think so).
There was just enough rest and just enough work. I worked hard the whole time and didn't fade. Felt good.
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