Strength was Bench press (regular grip)
3 sets of 8 to 12 reps, did 8 reps each time.
Did 135# 135# 140# Solid. didn't fail, didn't need a spotter's help, did 8 full reps each round. Happy with that.
Good WOD
5 rounds for time (15min cap):
- 4 power cleans 65-70% of 1 RM (65% of 155# is 100.75#, 70% is 108.5#, so I settle on 105#)
- 6 bar dips
- 10 ab mat sit ups
- 8 pull ups
The
cleans were manageable at that weight and I do really well on bar dips
and pull ups, and sit ups are just sit ups, 10 per round wasn't hard.
I finished in 10:02
Triceps are gonna hate me this weekend.
Friday, 19 April 2013
Thursday, 18 April 2013
Crossfit log for Thursday, April 18th
I must be doing something right.
Although I didn't stay for the WOD, I hit a new PR during strength work: 1 rep max front squat.
My previous PR was 175# and last March 18th I did that for 3 reps so I knew I had more in me. Although my back is still tight, I wasn't sure what I would muster. Working with Kamil again today we jumped from 155# to 185#, Kamil's previous PR. Up down, no problem. nice straight back (according to Kamil) no butt wink at the bottom, but I'm just breaking parallel, I should be going deeper, but it's good enough.
195# same deal, up down. 200#, tried to go deeper and had to struggle to stay straight but pushed all the way through. Be both called it quits at such a nice round number.
New PR front squat: 200lbs.
Followed that up with 2 sets of 8 back squats at 185#.
Deadlift in the WOD were a no go for my back (which didn't hurt at all during the squats) and since Delilah had a horrible night and Kiza wasn't a happy camper I decided to head home.
I had my halo already anyway.
Although I didn't stay for the WOD, I hit a new PR during strength work: 1 rep max front squat.
My previous PR was 175# and last March 18th I did that for 3 reps so I knew I had more in me. Although my back is still tight, I wasn't sure what I would muster. Working with Kamil again today we jumped from 155# to 185#, Kamil's previous PR. Up down, no problem. nice straight back (according to Kamil) no butt wink at the bottom, but I'm just breaking parallel, I should be going deeper, but it's good enough.
195# same deal, up down. 200#, tried to go deeper and had to struggle to stay straight but pushed all the way through. Be both called it quits at such a nice round number.
New PR front squat: 200lbs.
Followed that up with 2 sets of 8 back squats at 185#.
Deadlift in the WOD were a no go for my back (which didn't hurt at all during the squats) and since Delilah had a horrible night and Kiza wasn't a happy camper I decided to head home.
I had my halo already anyway.
Wednesday, 17 April 2013
Crossfit log for Wednesday, April 17th
Team WOD again, looks like WOD Wednesdays are now Team WOD Wednesdays.
One thing about team WODs, even more than regular ones, you work harder. You may get built in rest, while you partner is working but not only are you pushing yourself because you know the person next to you is giving their all and you'll feel like a sandbagger otherwise, now that person's score is directly impacted by your performance.
Partnered with Kamil today, we are fairly evenly matched, he's stronger in somethings, I in others. We are both good rope climbers, and box jumpers, he's better at power cleans and it turns out I'm a bit stronger at burpees.
3 rounds for time (1 team member works at a time) 18:00 cap
4 rope climbs
30 plate burpees (alternating)
20 power cleans 115#
2 rope climbs
20 box jumps
Dividing the work is strategic. Only the burpees were specified as one each. The first set of rope climbs we did 2 and 2, just faster that way and we are both good climbers. I was worried about the cleans, he wanted 10 and 10, I wanted 5, 5, 5, 5, but 10s would be faster so I went with it. Second set of climbs no-brainer, 1 each then box jumps, 10 and 10 was best, since we had no problem and it maximized rest before starting the next round.
First round went well, followed the plan, we were below the 6:00/round we'd need to finish in time. We had to wait for a rope before starting the second round, maybe 10-15 seconds (frustrating but valuable rest time). I was very happy when Kamil passed off to me after 5 cleans. I managed the 10 in the first round, but 5 was way more manageable especially when fatigued. I was dropping the weight after 3 where he was chaining all 5 unbroken.
Third round same a second, Kamil started to fade on the burpees, but I didn't and that forced him to keep pace, it was good to know I was making him work just as much as he was making me.
Finished with 2:17 left on the clock, so 15:42. It was a good workout.
One thing about team WODs, even more than regular ones, you work harder. You may get built in rest, while you partner is working but not only are you pushing yourself because you know the person next to you is giving their all and you'll feel like a sandbagger otherwise, now that person's score is directly impacted by your performance.
Partnered with Kamil today, we are fairly evenly matched, he's stronger in somethings, I in others. We are both good rope climbers, and box jumpers, he's better at power cleans and it turns out I'm a bit stronger at burpees.
3 rounds for time (1 team member works at a time) 18:00 cap
4 rope climbs
30 plate burpees (alternating)
20 power cleans 115#
2 rope climbs
20 box jumps
Dividing the work is strategic. Only the burpees were specified as one each. The first set of rope climbs we did 2 and 2, just faster that way and we are both good climbers. I was worried about the cleans, he wanted 10 and 10, I wanted 5, 5, 5, 5, but 10s would be faster so I went with it. Second set of climbs no-brainer, 1 each then box jumps, 10 and 10 was best, since we had no problem and it maximized rest before starting the next round.
First round went well, followed the plan, we were below the 6:00/round we'd need to finish in time. We had to wait for a rope before starting the second round, maybe 10-15 seconds (frustrating but valuable rest time). I was very happy when Kamil passed off to me after 5 cleans. I managed the 10 in the first round, but 5 was way more manageable especially when fatigued. I was dropping the weight after 3 where he was chaining all 5 unbroken.
Third round same a second, Kamil started to fade on the burpees, but I didn't and that forced him to keep pace, it was good to know I was making him work just as much as he was making me.
Finished with 2:17 left on the clock, so 15:42. It was a good workout.
The attacks at the Boston Marathon
Being careful not to make any assumptions until the facts come out I still have to condemn these acts of the few in some attempt to dishearten the masses.
Senseless acts of violence are so difficult to understand and even more difficult to prevent.
In the face of such horror we must look for signs of hope. In the words of Mr. Rogers, "look for the helpers". They give us hope.
Look to the athletes, they give us hope.
There are far more good people out there than bad ones. We must take hope in this knowledge.
Comedian Patton Oswalt had a brilliant post on Facebook in which he concluded: So when you spot violence, or bigotry, or intolerance or fear or just garden-variety misogyny, hatred or ignorance, just look it in the eye and think, "The good outnumber you, and we always will."
And in closing, here is an unattributed quote circulating around social media really hits the nail on the head in this case:
Senseless acts of violence are so difficult to understand and even more difficult to prevent.
In the face of such horror we must look for signs of hope. In the words of Mr. Rogers, "look for the helpers". They give us hope.
Look to the athletes, they give us hope.
There are far more good people out there than bad ones. We must take hope in this knowledge.
Comedian Patton Oswalt had a brilliant post on Facebook in which he concluded: So when you spot violence, or bigotry, or intolerance or fear or just garden-variety misogyny, hatred or ignorance, just look it in the eye and think, "The good outnumber you, and we always will."
And in closing, here is an unattributed quote circulating around social media really hits the nail on the head in this case:
"If you're trying to defeat the human spirit, marathoners are
the wrong group to target."
the wrong group to target."
Peace.
Tuesday, 16 April 2013
Crossfit log for Tuesday, April 16th
Couple of accomplishments today.
We did close grip bench press 3 rep max. My one rep max is 165# on regular grip, which is normally heavier than close grip. Today I did 165# for 3 reps! I am now tempted by that elusive 185# 1 rep max.
WOD was another gut wrencher, but longer than yesterday.
3 rounds
50 double unders
15 push press 75#
10 chest to bar pull ups.
10:41.
Blue was 25 double unders, my previous best unbroken was 21 which I haven't come close to repeating recently. But with my new rope I was stringing them together well. As I approached 21 skips unbroken I told myself I'd just keep going until I wreck, if I pass 25, then I'll do 50. I made it to 45!!! More than double my previous best. After that I had many strings of 10 and 20, much more than my usual 2 or 3.
It was a good day.
Progress update of revised weightlifing goals. Derived from intermediate level for my bodyweight at www.exrx.net
Lift / % bodyweight / actual target weight (rounded) / current PR
Bench / 112% / 190lbs / 165lbs (did 3x)
Deadlift / 177% / 300lbs / 265lbs
Press / 77% / 130lbs / 110lbs (up from 105lbs)
Power Clean / 109% / 185lbs / 155lbs (up from 145lbs)
Power snatch / 84% 140lbs / 95lbs
Back Squat / 150% / 255lbs / 210lbs (up from 205lbs)
We did close grip bench press 3 rep max. My one rep max is 165# on regular grip, which is normally heavier than close grip. Today I did 165# for 3 reps! I am now tempted by that elusive 185# 1 rep max.
WOD was another gut wrencher, but longer than yesterday.
3 rounds
50 double unders
15 push press 75#
10 chest to bar pull ups.
10:41.
Blue was 25 double unders, my previous best unbroken was 21 which I haven't come close to repeating recently. But with my new rope I was stringing them together well. As I approached 21 skips unbroken I told myself I'd just keep going until I wreck, if I pass 25, then I'll do 50. I made it to 45!!! More than double my previous best. After that I had many strings of 10 and 20, much more than my usual 2 or 3.
It was a good day.
Progress update of revised weightlifing goals. Derived from intermediate level for my bodyweight at www.exrx.net
Lift / % bodyweight / actual target weight (rounded) / current PR
Bench / 112% / 190lbs / 165lbs (did 3x)
Deadlift / 177% / 300lbs / 265lbs
Press / 77% / 130lbs / 110lbs (up from 105lbs)
Power Clean / 109% / 185lbs / 155lbs (up from 145lbs)
Power snatch / 84% 140lbs / 95lbs
Back Squat / 150% / 255lbs / 210lbs (up from 205lbs)
Monday, 15 April 2013
Crossfit log for Monday, April 15th
Strength was power snatch and front squat
3 sets of of power snatch 1 from floor 2 from hang 1 from floor did 85#, probably should've went with 75#
4 sets of 3 front squats, did 135#. That was good.
WOD was a short gut-wrencher
3 rounds
10-15-10
box jumps 24"
Wall balls 20# med ball
kettle bell swings 20kg kettle bell
5:16
Wow. Rough. Thankfully the suffering didn't last too long.
3 sets of of power snatch 1 from floor 2 from hang 1 from floor did 85#, probably should've went with 75#
4 sets of 3 front squats, did 135#. That was good.
WOD was a short gut-wrencher
3 rounds
10-15-10
box jumps 24"
Wall balls 20# med ball
kettle bell swings 20kg kettle bell
5:16
Wow. Rough. Thankfully the suffering didn't last too long.
Thursday, 11 April 2013
Crossfit log for Thursday, April 11th
PR'd my back squat today by 10#, with a 215#. There's more in me once my back is all better and my glutes come into their own.
WOD was deceitful
2 rounds (only!)
40 wall balls
40 kettle bell swings
20 abmat sit ups.
40 is a lot. Round 2 really sucked. 12:47. Not too bad.
WOD was deceitful
2 rounds (only!)
40 wall balls
40 kettle bell swings
20 abmat sit ups.
40 is a lot. Round 2 really sucked. 12:47. Not too bad.
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