Had a rushed visit to the Y today to work on mobility and a bit of strength work.
I should have done my full gamut of shoulder/thoracic mob work but short on time and wanting to do some strict press, I mostly worked my my hips and hams with a bit of work on my shoulders/thorax.
Then I did my presses. 5 sets of 3 at 85% 115#, I toyed with the idea of 120#, but my last "warm-up" set at 115# was clearly going to be my first working set.
I used 135# as my max, which I'm not even sure I could hit if I tried. I've lost quite a bit since my year of strength ended 20 months ago.
Once I get my mobility worked out I'll have to find a balanced program to keep everything progressing, if more slowly, but not moving backwards.
So set 3 was rough, like, I-don't-if-I'll-get-through-set-4 rough. But I attacked it, really braced my core and it was easier than any of the previous sets.
Same for set 5. Pretty happy. I didn't think I'd make set 5 let alone get through it.
Yay.
Tuesday 1 November 2016
Crossfit log for Tuesday, November 1st
Grace.
Way back on April 14th 2014 I wrote:
After the warm up of 5 push ups, 10 wall balls and 15 ring rows for 5 minutes and the dynamic stretching, which we substituted the figure 4 sit for a some gorilla walk nonsense we started warming up our clean and jerk.
In my mind I had done Grace at Rx, using the 1 lift per minutes, and it went well, so I vocally decided to try Men's Rx at 1 lift every 7 seconds. Yeah, mistake.
I wish I had read the above beforehand. I legit attempt at Rx on 0:10 would have been a good test.
Two downsides with 7 seconds, the obvious, not enough rest, but also time math. After 7 or 8 reps, figuring out the next split time is impossible. Next time 10 seconds. then if anything left hammer the last reps to get in under 5:00.
First 20 reps were okay, but I was already over 4:00. Slugged away at the last 10 and finished in 6:29.
6:29 @ 135# compared to 6:01 at 115#, I'd call that a win.
The good thing about my vocal aggressive strategy is I think I pushed a couple of people to some pretty good times.
Way back on April 14th 2014 I wrote:
Then it was time for the WOD: Grace. 30 clean and jerks for time. Rx is 135#, I've been doing 115# (I may be due to go up to 125# perhaps).
Going in I decide to use the 1 lift every 10 seconds strategy. It worked really well, I was on pace at 2:30 with 15 reps done. Took a break for 30 seconds hoping to repeat that, but I was getting winded, I did 1 every 10 seconds for another minute, taking me to 4:00, and another 30 second rest, leaving 9 reps to go. I just hammered them as fast as I could and finished and finished in 6:01.
PR by 2 minutes, plus 2 reps! Gotta be happy with that, especially given the amount of work we did before.
After the warm up of 5 push ups, 10 wall balls and 15 ring rows for 5 minutes and the dynamic stretching, which we substituted the figure 4 sit for a some gorilla walk nonsense we started warming up our clean and jerk.
In my mind I had done Grace at Rx, using the 1 lift per minutes, and it went well, so I vocally decided to try Men's Rx at 1 lift every 7 seconds. Yeah, mistake.
I wish I had read the above beforehand. I legit attempt at Rx on 0:10 would have been a good test.
Two downsides with 7 seconds, the obvious, not enough rest, but also time math. After 7 or 8 reps, figuring out the next split time is impossible. Next time 10 seconds. then if anything left hammer the last reps to get in under 5:00.
First 20 reps were okay, but I was already over 4:00. Slugged away at the last 10 and finished in 6:29.
6:29 @ 135# compared to 6:01 at 115#, I'd call that a win.
The good thing about my vocal aggressive strategy is I think I pushed a couple of people to some pretty good times.
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