Wow, that was a whole lotta volume for a Monday morning. Saved by the time cap.
After a 4 minute warm up of 5 kettle bell swings, 7 wall balls and 1 shuttle run, we got set up for the WOD:
4 rounds for time with a 16 minute time cap (thank goodness):
- 21 box jumps
- 18 wall balls
- 15 kettle bell swings
- 12 burpees.
Could've done without the burpees, or 3 rounds instead of 4.
Thankfully the time cap stopped me at exactly 3 rounds.
After that we did 14 minute EOMOM (every other minute, or on 2 mintues):
- 1 snatch from the hang, 1 snatch from the floor.
I had a hard time getting all the pieces together, either the pull wasn't to full extension, or I failed to commit to get low and the catch was more power snatch than snatch, or I wouldn't keep it close to the body and it would arc out. It just seem that with the exception of 2 or 3 of the 14 lifts, at least one element was off.
Oh well, at least there were a couple of good ones.
After that, being short on time and still a bit sore, I rushed through the heavy double front squat (settle for 225#) and did 2 sets of 8 at 185#, which was hard enough.
Glad that's over. Booked another appointment with Physio Rob on Wednesday. Can't wait.
Monday 30 November 2015
Friday 27 November 2015
Strength log for Friday, November 27th
Forgot to set my alarm and missed max back squat day at Crossfit.
So I went to the Y to make up for it.
Hit 305#, but couldn't get out of the hole at 315#.
I didn't really fight for it, because my back isn't 100%. I got about a quarter way up and stalled, contemplated fighting for a second or two, decided not to, dropped back down in to the bottom and sat there for another second or two deciding whether to try again, but I quickly realized if I didn't get it first try, the added fatigue and the fact that I'm essentially paused in the bottom, there would be no come back from this.
So I let it roll of my back into the cage and called it quits.
Did some supinated rows with the pulley machine. 8 @ 120# and 5 @ 165#
It was pretty good on the pulley system. I may alternate between the barbell and the pulley. Maybe not.
Meh. Another day.
So I went to the Y to make up for it.
Hit 305#, but couldn't get out of the hole at 315#.
I didn't really fight for it, because my back isn't 100%. I got about a quarter way up and stalled, contemplated fighting for a second or two, decided not to, dropped back down in to the bottom and sat there for another second or two deciding whether to try again, but I quickly realized if I didn't get it first try, the added fatigue and the fact that I'm essentially paused in the bottom, there would be no come back from this.
So I let it roll of my back into the cage and called it quits.
Did some supinated rows with the pulley machine. 8 @ 120# and 5 @ 165#
It was pretty good on the pulley system. I may alternate between the barbell and the pulley. Maybe not.
Meh. Another day.
Thursday 26 November 2015
Strength log for Thursday, November 26th
Needed to get to the Y
Presses, deadlifts and bench this morning, plus squats tomorrow left little to work on.
I suppose I could have done accessory work, but I wanted to lift.
So I did some overhead squats. Wanted to test out the overhead stability after yesterday's physio treatment and I wanted to squat without going really heavy.
Did some lifts with the empty bar, 95#, 115# and 135# which was decisive and unhesitating, unlike last time, so the treatment worked.
I was able to stabilize 155# overhead without issue, but I couldn't get into the bottom position. I lost it forward. Tried one more time and no dice.
Did a couple of sets of 4 front squats to make up for it. 1 set at 185# and 1 at 225#.
Then I did my breathing drill the physio gave me yesterday, called "All fours breathing". Sucks. But should help with my thoracic mobility and posture and hopefully eventually with my overhead position.
Took a bit a of a steam and then headed back to work.
Nice to get a good day's work in for once.
Presses, deadlifts and bench this morning, plus squats tomorrow left little to work on.
I suppose I could have done accessory work, but I wanted to lift.
So I did some overhead squats. Wanted to test out the overhead stability after yesterday's physio treatment and I wanted to squat without going really heavy.
Did some lifts with the empty bar, 95#, 115# and 135# which was decisive and unhesitating, unlike last time, so the treatment worked.
I was able to stabilize 155# overhead without issue, but I couldn't get into the bottom position. I lost it forward. Tried one more time and no dice.
Did a couple of sets of 4 front squats to make up for it. 1 set at 185# and 1 at 225#.
Then I did my breathing drill the physio gave me yesterday, called "All fours breathing". Sucks. But should help with my thoracic mobility and posture and hopefully eventually with my overhead position.
Took a bit a of a steam and then headed back to work.
Nice to get a good day's work in for once.
Crossfit log for Thursday, November 26th
Yesterday I spent a very long time at the physiotherapist, I had pulled my quadratus lumborum, or QL on my right side, which is a lateral stabilizer, which was giving me grief when pulling from the floor. That didn't take too long so he had time to work on my shoulders and hopefully help my overhead squat stabilization.
He said the the QL was the more likely culprit for the problems stabilizing overhead, but he did the work anyway, there were plenty of knots to needle. Plus he did some compression and torsion on my rib cage to improve my thoracic mobility.
It was an intense session and instead of hot packs, I went home and soaked in an epsom salt bath for half an hour.
So today, I went to morning Crossfit for the first time in nearly two weeks.
Felt really good to be back, despite the dead lifts in the WOD.
Started with Pause Push press, deeper drive, pause at the bottom for a 3 count and then explode up into a push press for 4 doubles, I did 135#, and 3 sets at 155#. Felt great.
Then close grip bench, worked with Kamil and just did 115#, wasn't interested in push on this one.
The WOD was crafted by Coach Connor, a 21-15-9 triplet of my least favorite exercises:
- deadlift at 225#/155#
- lateral burpees over bar
- box jumps 30"/24"
I scaled the dead lifts to 135#, no interest in hurting my recently fixed back. Burpees suck. Did 3 box jumps at 30" nearly wrecked on the 4th. 24" from there on in.
Took me 15:13 to finish. Meh. First day back, wasn't out to impress anyone.
He said the the QL was the more likely culprit for the problems stabilizing overhead, but he did the work anyway, there were plenty of knots to needle. Plus he did some compression and torsion on my rib cage to improve my thoracic mobility.
It was an intense session and instead of hot packs, I went home and soaked in an epsom salt bath for half an hour.
So today, I went to morning Crossfit for the first time in nearly two weeks.
Felt really good to be back, despite the dead lifts in the WOD.
Started with Pause Push press, deeper drive, pause at the bottom for a 3 count and then explode up into a push press for 4 doubles, I did 135#, and 3 sets at 155#. Felt great.
Then close grip bench, worked with Kamil and just did 115#, wasn't interested in push on this one.
The WOD was crafted by Coach Connor, a 21-15-9 triplet of my least favorite exercises:
- deadlift at 225#/155#
- lateral burpees over bar
- box jumps 30"/24"
I scaled the dead lifts to 135#, no interest in hurting my recently fixed back. Burpees suck. Did 3 box jumps at 30" nearly wrecked on the 4th. 24" from there on in.
Took me 15:13 to finish. Meh. First day back, wasn't out to impress anyone.
Friday 20 November 2015
Crossfit log for Friday, November 20th at Crossfit Bytown
My back is way better midday than in the early morning. Without Crossfit Bytown I would have had no workouts this week. Mornings were a non-starter and no access to lunch time YMCA, these guys saved my sanity.
Second workout of the week was harder but I was alone in my class. There were other athletes working out, but they were the competitive group doing their own thing.
I got to skip the 500m row since I'd already ran 1km to get there.
So after some targeted mobility work we did 5 sets of clean and jerk triples, touch and go, ascending weight.
Started at 135# after warming up with the empty bar and 95#.
Moved up to 145#, 155# and 165#, where I stayed for the last set. I likely could have gone to 175#, but we still had the WOD to do. Back held out surprisingly well.
Coach Everett watched most of my lifts, and had very little to correct, so yay. He even thought my jerk was way more than my clean, because it looked very solid at 135# and 145#, I said as it got heavier it was harder to commit to getting as low as I do at this weight. But that was very motivating.
The WOD was Open WOD 14.1, 10 minute AMRAP of:
- 30 double unders
- 15 ground to overhead, 75#/55#
I had planned to split the difference on the weight at 65#, but I just realized that coach Everett loaded my bar while I changed shoes and he put 75#, the bastard!
So at least I can compare to when I did it during the 2014 Open. I did 3 rounds + 37, this time I did 3 rounds + 38. So there's that.
Double unders when well, snatches tanked me.
At least I got it done.
Second workout of the week was harder but I was alone in my class. There were other athletes working out, but they were the competitive group doing their own thing.
I got to skip the 500m row since I'd already ran 1km to get there.
So after some targeted mobility work we did 5 sets of clean and jerk triples, touch and go, ascending weight.
Started at 135# after warming up with the empty bar and 95#.
Moved up to 145#, 155# and 165#, where I stayed for the last set. I likely could have gone to 175#, but we still had the WOD to do. Back held out surprisingly well.
Coach Everett watched most of my lifts, and had very little to correct, so yay. He even thought my jerk was way more than my clean, because it looked very solid at 135# and 145#, I said as it got heavier it was harder to commit to getting as low as I do at this weight. But that was very motivating.
The WOD was Open WOD 14.1, 10 minute AMRAP of:
- 30 double unders
- 15 ground to overhead, 75#/55#
I had planned to split the difference on the weight at 65#, but I just realized that coach Everett loaded my bar while I changed shoes and he put 75#, the bastard!
So at least I can compare to when I did it during the 2014 Open. I did 3 rounds + 37, this time I did 3 rounds + 38. So there's that.
Double unders when well, snatches tanked me.
At least I got it done.
Thursday 19 November 2015
Crossfit log for Wednesday, November 18th at ByTown
Training off site for work going stir crazy without opportunity to workout, and discovered that Crossfit ByTown is just over 1km away from the training facility.
On Tuesday, I went there at lunch and introduced myself and asked about drop ins. Everett, know Frank and Isabelle (the local Crossfit community is quite friendly). He told me to use the free class option since I was just passing by.
Very cool of him. So I signed up that night and brought my gear.
Took off about 5 minutes before class broke for lunch and ran to the box.
Thankfully it was a short workout. Unfortunately is was a short workout.
Man that was tough. Started with some targeted mobility work and then an 8 minute EMOM of 8 thrusters. Rx was 95#/65# so I split the difference at 75# (could've done 85#, but didn't want to risk over doing it while representing Physics).
The WOD was called Mission Impossible. Yikes.
For time:
- row 2000m/1400m
- EMOM death by burpees.
So start rowing (I opted for 1400m) at minute 1, get off and do 1 burpee, resume rowing, minute 2 do 2 burpees, and so on, until you can't get back on the rower before the minute is up.
I managed 1054m, and 7 burpees, so 8 minutes of work. Man burpees suck.
The run back was much harder than the run there.
My back is still tight. It was a risk going there, but I really need to do something. I've registered for Friday, but I'll bail if my back is too troublesome. Hope I'll be fine, I need my fix.
On Tuesday, I went there at lunch and introduced myself and asked about drop ins. Everett, know Frank and Isabelle (the local Crossfit community is quite friendly). He told me to use the free class option since I was just passing by.
Very cool of him. So I signed up that night and brought my gear.
Took off about 5 minutes before class broke for lunch and ran to the box.
Thankfully it was a short workout. Unfortunately is was a short workout.
Man that was tough. Started with some targeted mobility work and then an 8 minute EMOM of 8 thrusters. Rx was 95#/65# so I split the difference at 75# (could've done 85#, but didn't want to risk over doing it while representing Physics).
The WOD was called Mission Impossible. Yikes.
For time:
- row 2000m/1400m
- EMOM death by burpees.
So start rowing (I opted for 1400m) at minute 1, get off and do 1 burpee, resume rowing, minute 2 do 2 burpees, and so on, until you can't get back on the rower before the minute is up.
I managed 1054m, and 7 burpees, so 8 minutes of work. Man burpees suck.
The run back was much harder than the run there.
My back is still tight. It was a risk going there, but I really need to do something. I've registered for Friday, but I'll bail if my back is too troublesome. Hope I'll be fine, I need my fix.
Friday 13 November 2015
Minor workout log for Friday, November 13th
What a week, between Remembrance Day, and working from home yesterday and straining my right glute during Tuesday's deadlift workout, I haven't worked out since. I have a massage appointment in 20 minutes, so I'll post this quick log and be on my way.
I couldn't not workout three days in a row.
Also, my barbell has been at the Y since Wednesday and I wanted to use it and make sure Dave and Seb knew that they were welcome to it too.
Since it was destined to collect dust in my garage all winter, I decide to offer it up, along with my women's bar to the Y to relieve the pressure of so few barbells.
So the women can use the women's bar (not many of them lift, but those who do won't have to compete with the men for a bar) and when Dave or I are there we won't be using up one of the few bars we have.
Win-win.
So I went today and did a few overhead squats and a few jerks just to use it. Wrist was bugging me, I may go back to see Rob once more.
Now, for the Rogue bar, it's shouldn't be a problem as it'll be locked away for Seb, Dave or myself. But the women's bar, I may have to sign some sort of waiver to let the general population use it. We'll see what the manager says, next week.
I couldn't not workout three days in a row.
Also, my barbell has been at the Y since Wednesday and I wanted to use it and make sure Dave and Seb knew that they were welcome to it too.
Since it was destined to collect dust in my garage all winter, I decide to offer it up, along with my women's bar to the Y to relieve the pressure of so few barbells.
So the women can use the women's bar (not many of them lift, but those who do won't have to compete with the men for a bar) and when Dave or I are there we won't be using up one of the few bars we have.
Win-win.
So I went today and did a few overhead squats and a few jerks just to use it. Wrist was bugging me, I may go back to see Rob once more.
Now, for the Rogue bar, it's shouldn't be a problem as it'll be locked away for Seb, Dave or myself. But the women's bar, I may have to sign some sort of waiver to let the general population use it. We'll see what the manager says, next week.
Tuesday 10 November 2015
Crossfit log for Tuesday, Novermber 10
After a week of no Crossfit, day two this week seemed like I'm already worn down.
I need to pace myself better.
Warm up was 3 rounds for time of: 9 Straight Legged Deadlifts, 95# + 7 Strict Push Ups
Then we moved on to an EMOM for 10 mins: 2 Squat Cleans + 1 Jerk
Worked with Kamil, settle on 135#. Was planning on going heavier but glad I didn't. Got pretty hard at the end.
Also worked with Kamil on the WOD too. Shared a bar and thankfully we didn't slow each other up.
I need to pace myself better.
Warm up was 3 rounds for time of: 9 Straight Legged Deadlifts, 95# + 7 Strict Push Ups
Then we moved on to an EMOM for 10 mins: 2 Squat Cleans + 1 Jerk
Worked with Kamil, settle on 135#. Was planning on going heavier but glad I didn't. Got pretty hard at the end.
Also worked with Kamil on the WOD too. Shared a bar and thankfully we didn't slow each other up.
5 rounds for time, 12 minute cap :
- 7 Deadlifts, 275/185 lbs
- 30 Air Squats
- 7 Strict Handstand Push-ups
I started on the air squats, Kamil on the bar.
We scaled to 225# but really should have done women's Rx, 225# was heavy. I broke up round 4 as 5 + 2 and round 5 as 5+1+1, because I was done.
First round of air squats, being fresh, I sped through them. After that they got harder.
We scaled the HSPU to strict push ups, I wanted to do them with feet on a box in a pike position to better simulate HSPU, but the scale offered was push ups and that's what Kamil was doing, so in order to go head to head with him, I did the same.
I beat him. Yay. 9:40. Not sure what his time was (he just messaged me: 10:30).
I may take tomorrow off.
Monday 9 November 2015
Acessory log for Monday, November 9th
Nice little trip to the Y today.
Started with some RDLs, 2 sets of 5 at 135#, got good and deep.
Then I did some bent over barbell rows. 8 @ 135# and 4 @ 165#. Still needs work.
Then I did some muscle up progressions using the TRX since I didn't bring my rings. Basically rows and pulling my self up and over into a dip with my feet planted on the ground.
Finally I did some grip work, wrist curls with dumbbells: 8 reps @ 30# followed by 6 reps at 50#. Then on to the barbell with suppinated wrist curls 8 @ 95# and 5 at 125#. The the same thing but pronated.
After that I was done like dinner. Happy with that.
Started with some RDLs, 2 sets of 5 at 135#, got good and deep.
Then I did some bent over barbell rows. 8 @ 135# and 4 @ 165#. Still needs work.
Then I did some muscle up progressions using the TRX since I didn't bring my rings. Basically rows and pulling my self up and over into a dip with my feet planted on the ground.
Finally I did some grip work, wrist curls with dumbbells: 8 reps @ 30# followed by 6 reps at 50#. Then on to the barbell with suppinated wrist curls 8 @ 95# and 5 at 125#. The the same thing but pronated.
After that I was done like dinner. Happy with that.
Crossfit log for Monday, November 9th
Good to be back at it.
Today we did something called the "Open Test". We did this a year ago, and apparently my fitness has improved quite a bit in that time.
Warm up was to do 2 rounds of a few reps of all the stuff in the WOD, increase weight on the bar each time
Complete as many rounds as possible in 20 mins of:
- 50 Wall Balls, 20#/14#
- 50 Double Unders
- 40 Box Jumps, 24"/20"
- 40 Toes-to-bars
- 30 Burpees
- 30 Chest-to-bar Pull-ups
- 20 Power Cleans, 145#/100#
- 20 Jerks, 145#/100#
- 10 Snatches, 145#/100#
- 10 Muscle-ups
Wall balls were good, did sets of 10 last time, was set to do 2 sets of 25 this time, but 39 was an air ball. 44 looked like an air ball but hit the target on the way down, but I'd already committed to letting it fall. I picked it up right away both times though. The pause at 25 was longer.
Double unders went way better than last time which I described as "some sets of 5, some of 10, some of 2. Grrr", this time I wrecked at 5 and at 11 and breezed through the rest.
Box jumps, I did rebounds, unlike the step up, jump down from last year. Caught up to Kamil on these, he took a slight lead on the double unders.
For the T2B, the plan was 6 sets of 5, turned into a hodge-podge. Much like last year.
Once again, burpees were burpees. Kept a steady pace, up and back down rest a few breaths on the floor, the up and back down. Wasn't very fast but got'em done.
This time I actually did do 30 regular, last time I did CTB, since Kamil was doing CTB, but I scaled to 15 reps and with less than a minute I squeezed in 3 power cleans at 95#
This time I got through the regular pull ups in 10, 8, 5, 4, 3 and with 115# on the bar do 8 reps, with a 4 touch and go in the middle to try and catch Kamil.
Wasn't enough though, be beat me by 4 reps.
Good workout. I did collapse to the floor at the end, but got up rather quickly. So it wasn't as bad as some recent workouts.
Finished up with 3 sets of 5 back squats. I did 235#
Today we did something called the "Open Test". We did this a year ago, and apparently my fitness has improved quite a bit in that time.
Warm up was to do 2 rounds of a few reps of all the stuff in the WOD, increase weight on the bar each time
Complete as many rounds as possible in 20 mins of:
- 50 Wall Balls, 20#/14#
- 50 Double Unders
- 40 Box Jumps, 24"/20"
- 40 Toes-to-bars
- 30 Burpees
- 30 Chest-to-bar Pull-ups
- 20 Power Cleans, 145#/100#
- 20 Jerks, 145#/100#
- 10 Snatches, 145#/100#
- 10 Muscle-ups
Wall balls were good, did sets of 10 last time, was set to do 2 sets of 25 this time, but 39 was an air ball. 44 looked like an air ball but hit the target on the way down, but I'd already committed to letting it fall. I picked it up right away both times though. The pause at 25 was longer.
Double unders went way better than last time which I described as "some sets of 5, some of 10, some of 2. Grrr", this time I wrecked at 5 and at 11 and breezed through the rest.
Box jumps, I did rebounds, unlike the step up, jump down from last year. Caught up to Kamil on these, he took a slight lead on the double unders.
For the T2B, the plan was 6 sets of 5, turned into a hodge-podge. Much like last year.
Once again, burpees were burpees. Kept a steady pace, up and back down rest a few breaths on the floor, the up and back down. Wasn't very fast but got'em done.
This time I actually did do 30 regular, last time I did CTB, since Kamil was doing CTB, but I scaled to 15 reps and with less than a minute I squeezed in 3 power cleans at 95#
This time I got through the regular pull ups in 10, 8, 5, 4, 3 and with 115# on the bar do 8 reps, with a 4 touch and go in the middle to try and catch Kamil.
Wasn't enough though, be beat me by 4 reps.
Good workout. I did collapse to the floor at the end, but got up rather quickly. So it wasn't as bad as some recent workouts.
Finished up with 3 sets of 5 back squats. I did 235#
Friday 6 November 2015
Stength log for Friday, November 6th
I should have left well enough alone.
Went to the Y for some overhead squats.
During test week at the end of September I hit a PR of 155#. With a recent PR on front squat, clean and a solid back squat yesterday, I thought it was high time to see if there was improvement to be had.
It wasn't.
Struggled at 135#, all attempts higher than that failed. Meh.
At least I tried.
They can't all be great workouts.
Went to the Y for some overhead squats.
During test week at the end of September I hit a PR of 155#. With a recent PR on front squat, clean and a solid back squat yesterday, I thought it was high time to see if there was improvement to be had.
It wasn't.
Struggled at 135#, all attempts higher than that failed. Meh.
At least I tried.
They can't all be great workouts.
Strength log for Thursday, November 5th
I had a small window of opportunity while the kids were in swimming lessons at the Y yesterday evening, so I took it. I grabbed my lifting bag as I left the house and once the kids were safely on deck I hustled up stairs and got my knee sleeves and lifting shoes on for a quick heavy back squat session.
Worked up quickly. Empty bar for a few, 135#, 185#, 225#, jumped to 275# then 295#.
It all felt really good. So I put on 305# which I've done only once lately, and it went up without pause.
I was running low on time and I don't like dropping at this Y, the plates aren't really bumpers, they are coated but not rubber. So I called it quits there and did a set of dumbbell rows, 8 reps at 65# each arm then 5 reps at 100# each arm.
Then I headed to the pool to collect the kids. Felt good to lift heavy.
I feel very fortunate that I can lift so heavy; and I'm still improving.
Worked up quickly. Empty bar for a few, 135#, 185#, 225#, jumped to 275# then 295#.
It all felt really good. So I put on 305# which I've done only once lately, and it went up without pause.
I was running low on time and I don't like dropping at this Y, the plates aren't really bumpers, they are coated but not rubber. So I called it quits there and did a set of dumbbell rows, 8 reps at 65# each arm then 5 reps at 100# each arm.
Then I headed to the pool to collect the kids. Felt good to lift heavy.
I feel very fortunate that I can lift so heavy; and I'm still improving.
Thursday 5 November 2015
Olympic lifting log for Tuesday, November 3rd
After the whirlwind of deploying the new site for the Prime Minister of Canada, I completely forgot to log my Tuesday workout. No time for a workout at all on Wednesday, the day of the launch. Today is looing sketchy too.
But I went to the Y on Tuesday to work on Clean and Jerk, and Snatch.
Work up to 195# without issue. Actually the jerk at 195# was a totaly press out, but I locked it overhead, so Crossfit-good, not Olympic-lifting-good.
Decided to do 205#, my current max instead of jumping to 215# for a PR. Nailed it. The jerk was way better than at 195#. Olympic-lifting-good!
Then I took a deep breath and put 215# on the bar. The clean was UGLY, caught if forward, but my max front squat is 280#, I was able to pull it back and stand it up without problem. So new clean PR, yay! That's what I wanted.
The jerk didn't go so well, according to Dave, the drive was good, plenty of height, but I just didn't get low enough under it. Failure to commit. I know I can do it now, so next time I'll get it. 100kg is in sight. Aim is by new year's.
Switched to snatch and worked up to 135# where I started to struggle and run out of time, so I called it a day.
Pretty happy. I had a feeling after the Team Series when I got under 205# so easily that 215# was there.
But I went to the Y on Tuesday to work on Clean and Jerk, and Snatch.
Work up to 195# without issue. Actually the jerk at 195# was a totaly press out, but I locked it overhead, so Crossfit-good, not Olympic-lifting-good.
Decided to do 205#, my current max instead of jumping to 215# for a PR. Nailed it. The jerk was way better than at 195#. Olympic-lifting-good!
Then I took a deep breath and put 215# on the bar. The clean was UGLY, caught if forward, but my max front squat is 280#, I was able to pull it back and stand it up without problem. So new clean PR, yay! That's what I wanted.
The jerk didn't go so well, according to Dave, the drive was good, plenty of height, but I just didn't get low enough under it. Failure to commit. I know I can do it now, so next time I'll get it. 100kg is in sight. Aim is by new year's.
Switched to snatch and worked up to 135# where I started to struggle and run out of time, so I called it a day.
Pretty happy. I had a feeling after the Team Series when I got under 205# so easily that 215# was there.
Progress update.
New Clean PR.
Strength:
Bench: 230# November 19, 2014 (up from 225#)
Dead Lift: 365# September 17, 2014 (up from 355#)
Press: 145# September 9, 2014 (up from 140#)
Back Squat: 315# March 2, 2015 (up from 305#)
Front Squat: 280# September 29, 2015 (up from 275#)
Overhead squat: 155# September 22, 2015 (up from 145#)
Bench: 230# November 19, 2014 (up from 225#)
Dead Lift: 365# September 17, 2014 (up from 355#)
Press: 145# September 9, 2014 (up from 140#)
Back Squat: 315# March 2, 2015 (up from 305#)
Front Squat: 280# September 29, 2015 (up from 275#)
Overhead squat: 155# September 22, 2015 (up from 145#)
Power:
Power Clean: 205# July 4, 2015 (up from 195#)
Power snatch: 140# Dec 5, 2014 (up from 125#)
Push Press: 185# Sept 15, 2014 (up from 175#)
Clean: 215# Nov 2, 2015 (up from 205#)
Jerk: 205# Dec 13, 2014 (up from 185#)
Snatch: 145# Apr 23, 2015 (up from 135#)
Clean and Jerk: 205# Dec 13, 2014 (up from 175#)
Power Clean: 205# July 4, 2015 (up from 195#)
Power snatch: 140# Dec 5, 2014 (up from 125#)
Push Press: 185# Sept 15, 2014 (up from 175#)
Clean: 215# Nov 2, 2015 (up from 205#)
Jerk: 205# Dec 13, 2014 (up from 185#)
Snatch: 145# Apr 23, 2015 (up from 135#)
Clean and Jerk: 205# Dec 13, 2014 (up from 175#)
Monday 2 November 2015
Crossfit at the Y log for Monday, November 2nd
With Kiza out of town yet again, no morning Crossfit for me. Alas, it is retest week for the last week of September's test workouts, so I had to go full Crossfit at the Y.
So today was a repeat of September 24th WOD but with different strength work.
Last time we did push press for 1 rep max. This time was 3 rep max front squat.
I managed 245# without problem, but then jumped to 265# and after 2 reps I was done, the second rep was a real struggle, even though the first one was up and down quite easily.
Once again, the WOD was horrible.
1000m row - all out. did 3:44 3 seconds faster than last time
Rest 5 minutes
Resume WOD at 8:44
3 rounds for time of
- 15 lateral burpees over bar
- 25 wall balls. 20# ball. Except the only med ball at the Y is 15#
Even with the lighter med ball, I took 33 seconds longer, might have been closer but once I realized I wasn't going to beat my time, I lost my motivation.
Finished in 21:39. I blame the front squats. I wish he'd paired it with similar strength work. Oh well. Done. At least I was close.
So today was a repeat of September 24th WOD but with different strength work.
Last time we did push press for 1 rep max. This time was 3 rep max front squat.
I managed 245# without problem, but then jumped to 265# and after 2 reps I was done, the second rep was a real struggle, even though the first one was up and down quite easily.
Once again, the WOD was horrible.
1000m row - all out. did 3:44 3 seconds faster than last time
Rest 5 minutes
Resume WOD at 8:44
3 rounds for time of
- 15 lateral burpees over bar
- 25 wall balls. 20# ball. Except the only med ball at the Y is 15#
Even with the lighter med ball, I took 33 seconds longer, might have been closer but once I realized I wasn't going to beat my time, I lost my motivation.
Finished in 21:39. I blame the front squats. I wish he'd paired it with similar strength work. Oh well. Done. At least I was close.
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