Last week was ok in terms of attendance.
Let's see if I can do better this week.
Started of with a 12 minute EMOM alternating:
-5 touch and go squat snatches @ 60%
-max reps toes to bar
Did 75# and 5-6 t2b.
Followed immediately by 7 min to establish 1 rep max overhead squat from the ground.
Hit 105#, but couldn't manage 115#. Two attempts. Ran out of time
The WOD was 3 rounds for time:
- 12 bar facing burpees
- 9 unbroken touch and go power cleans 95#
- 7 shuttle runs
- 5 muscle ups, scaled to ring dips
Burpees suck.
Power cleans were the easiest part
Shuttle run was the length of the gym and back=1. Started to suck at the end.
Dips were fine.
Burpees slowed me down the most.
Finished in 15:21.
Monday, 9 February 2015
Thursday, 5 February 2015
Strength log for Thrusday, February 5th
A nice workout at the Y today. Unlike my recent efforts.
Did strict press. Followed yesterday's squat recipe. Worked up to a heavy single then peeled off for reps
The planned workout was 3x5 @ 80% = 115#.
Worked up to 135#, which went up far easier than last time. So I tried 145#, again to repeat my squat workout by hitting my current 1 rep max.
140# would've been a smarter choice. 145# didn't go.
Peeled back to 115# for 3 sets of 5.
Failed on the last rep of the last set. So I think I'm happy with that. If you're gonna fail, that's the one you want to fail on.
Did strict press. Followed yesterday's squat recipe. Worked up to a heavy single then peeled off for reps
The planned workout was 3x5 @ 80% = 115#.
Worked up to 135#, which went up far easier than last time. So I tried 145#, again to repeat my squat workout by hitting my current 1 rep max.
140# would've been a smarter choice. 145# didn't go.
Peeled back to 115# for 3 sets of 5.
Failed on the last rep of the last set. So I think I'm happy with that. If you're gonna fail, that's the one you want to fail on.
Crossfit log for Thursday, February 5th
I'm really getting delinquent on posting my logs lately!
Thankfully only a day late, I still remember the details of yesterday's workout.
Started with 4 sets of 5 heavy front squats vs strict handstand push ups(or harder than usual scaling) for max total reps over 4 rounds.
I knew I was doing strict press at noon, so I kinda went soft on the hspu.
Warming up the squats I decided to do a couple of presses to warm up the shoulders for the hspu. The girls were looking at me like "did we miss something on the board, there's no pressing in the workout". I had to explain myself, right before bashing my nose with the bar on the way up! Ouch.
Settle on 75% of max aka 198#. Did the first set at 185#, and tried a strict hspu with an ABMAT, wasn't happening, so I did a couple kipping and moved on.
The upped it to 195#, where I had planned to stay, but everyone else was adding weight. (and by everyone else I mean one guy). So after 1 or 2 half-assed hspu I moved up to 205# and then 215#
215# was rough. Got through 4 reps okay, but the fifth wasn't getting past halfway. Bailed. Still good work.
The WOD was not fun. But good.
5 rounds for time:
- 3:00 AMRAP
--- 3 power cleans 155# (wisely scaled to 135#)
--- 6 hand release push ups
--- 9 air squats
- 1:00 rest
First two round I went pretty hard, touch and go cleans, fast squats. Got just over 3 rounds. Round 3 I had little left and 2 more rounds to go. I think I got through 2 rounds and 2.
Picked it up a bit for the last 2 rounds 2+12 and 2+11 for a total 245 reps.
Thankfully only a day late, I still remember the details of yesterday's workout.
Started with 4 sets of 5 heavy front squats vs strict handstand push ups(or harder than usual scaling) for max total reps over 4 rounds.
I knew I was doing strict press at noon, so I kinda went soft on the hspu.
Warming up the squats I decided to do a couple of presses to warm up the shoulders for the hspu. The girls were looking at me like "did we miss something on the board, there's no pressing in the workout". I had to explain myself, right before bashing my nose with the bar on the way up! Ouch.
Settle on 75% of max aka 198#. Did the first set at 185#, and tried a strict hspu with an ABMAT, wasn't happening, so I did a couple kipping and moved on.
The upped it to 195#, where I had planned to stay, but everyone else was adding weight. (and by everyone else I mean one guy). So after 1 or 2 half-assed hspu I moved up to 205# and then 215#
215# was rough. Got through 4 reps okay, but the fifth wasn't getting past halfway. Bailed. Still good work.
The WOD was not fun. But good.
5 rounds for time:
- 3:00 AMRAP
--- 3 power cleans 155# (wisely scaled to 135#)
--- 6 hand release push ups
--- 9 air squats
- 1:00 rest
First two round I went pretty hard, touch and go cleans, fast squats. Got just over 3 rounds. Round 3 I had little left and 2 more rounds to go. I think I got through 2 rounds and 2.
Picked it up a bit for the last 2 rounds 2+12 and 2+11 for a total 245 reps.
Wednesday, 4 February 2015
Strength log for Wednesday, February 4th
Now that's what I'm talking about.
Back squat day.
Working the plan. Work up to 1 heavy single, then week 2 rep work (3 sets of 5 at 80%, 235#)
275# went up pretty easy. So I decided to go for my current PR, 295# which I haven't hit since September. Stopped me in my tracks halfway up, and for a moment I considered the possibility that I might not make it. But I just kept pushing and started to move again, then I was up.
Sweet.
Then I peeled off to 235# and did my 3 sets of 5 without issue.
After that I did 3 sets of 3 muscle up transitions with my toes on a bench behind me.
I need to keep doing this until my hands are used to it. It's harder on my hands than my shoulders, which I won't make progress until it's the other way around.
Baby steps.
Back squat day.
Working the plan. Work up to 1 heavy single, then week 2 rep work (3 sets of 5 at 80%, 235#)
275# went up pretty easy. So I decided to go for my current PR, 295# which I haven't hit since September. Stopped me in my tracks halfway up, and for a moment I considered the possibility that I might not make it. But I just kept pushing and started to move again, then I was up.
Sweet.
Then I peeled off to 235# and did my 3 sets of 5 without issue.
After that I did 3 sets of 3 muscle up transitions with my toes on a bench behind me.
I need to keep doing this until my hands are used to it. It's harder on my hands than my shoulders, which I won't make progress until it's the other way around.
Baby steps.
Tuesday, 3 February 2015
Strength log for Tuesday, February 3rd
(Written Wednesday, back dated post)
Quick session at the Y.
Brought my gymnastics rings and worked on assisted muscle up transitions.
Rough. Rough on the hands with that false grip. I'll try and do more. I'm not sore today, so I need to work harder on this.
Wasn't satisfied with only doing rings work, so I worked on some power snatch with overhead squats.
Didn't go so well, so I called it a day and hit the steam room.
Quick session at the Y.
Brought my gymnastics rings and worked on assisted muscle up transitions.
Rough. Rough on the hands with that false grip. I'll try and do more. I'm not sore today, so I need to work harder on this.
Wasn't satisfied with only doing rings work, so I worked on some power snatch with overhead squats.
Didn't go so well, so I called it a day and hit the steam room.
Crossfit log for Tuesday, February 3rd
Two days in a row for February, already tied my January record for consecutive workout days. In fact I only have 18 log entries for January, a month with 31 days. I haven't had such a low volume month since 2013.
Need to keep this streak going.
Started with the new concept called the primer.
3 min AMRAP of work related to the Open workout. We were doing 14.2: overhead squats and chest to bar pull ups, so the primer was:
3:00 AMRAP
- 5 squat snatches
- 4 burpee pull ups
It really sucked during, but it also really helped for the WOD.
Open Workout 14.2
In 3 minutes perform 2 rounds of
- 10 overhead squats @ 95#
- 10 chest to bar pull ups.
At the end of 3:00 if you have finished the 2 rounds you have 3 minutes to do 2 rounds of
- 12 overhead squats @ 95#
- 12 chest to bar pull ups
keep adding 2 reps per 3:00 successfully completed. If you finish before the 3:00, rest until the 3:00 is up.
Last time I got 23 reps at Rx then switched to the scaled option on that day (front squats and regular pull ups for an additional 27 reps).
Today, I was focused on beating my previous best, which I misread and thought I had to beat 27, not 23.
Did that and more, made it to 33! Two solid rounds of 10 OHS at 95#! Pretty stoked. The second time at the pull up bar, my first rep was nowhere near chest to bar! I had to laugh. Managed to get 3 slow and difficult reps.
I peeled off weight and tried to hit some OHS at 75#, so focused on beating my previous, I hadn't formulated a plan for scaling the second 3:00. So after 3 failed attempts at an OHS at 75# I just stopped.
Really I'm happy with my score. 10 rep PR. OHS have come a long long way.
Need to keep this streak going.
Started with the new concept called the primer.
3 min AMRAP of work related to the Open workout. We were doing 14.2: overhead squats and chest to bar pull ups, so the primer was:
3:00 AMRAP
- 5 squat snatches
- 4 burpee pull ups
It really sucked during, but it also really helped for the WOD.
Open Workout 14.2
In 3 minutes perform 2 rounds of
- 10 overhead squats @ 95#
- 10 chest to bar pull ups.
At the end of 3:00 if you have finished the 2 rounds you have 3 minutes to do 2 rounds of
- 12 overhead squats @ 95#
- 12 chest to bar pull ups
keep adding 2 reps per 3:00 successfully completed. If you finish before the 3:00, rest until the 3:00 is up.
Last time I got 23 reps at Rx then switched to the scaled option on that day (front squats and regular pull ups for an additional 27 reps).
Today, I was focused on beating my previous best, which I misread and thought I had to beat 27, not 23.
Did that and more, made it to 33! Two solid rounds of 10 OHS at 95#! Pretty stoked. The second time at the pull up bar, my first rep was nowhere near chest to bar! I had to laugh. Managed to get 3 slow and difficult reps.
I peeled off weight and tried to hit some OHS at 75#, so focused on beating my previous, I hadn't formulated a plan for scaling the second 3:00. So after 3 failed attempts at an OHS at 75# I just stopped.
Really I'm happy with my score. 10 rep PR. OHS have come a long long way.
Monday, 2 February 2015
Crossfit log for Monday, February 2nd
Is it already February?
Okay, then let's start off the month right.
Got a bit of a sleep in and went to the 6:30am class. Interesting to see the 5:30 crew finishing up dripping in sweat.
So we started with
Clean and Jerk 5-5-5-5-5 touch and go
1 min rest
Burpee box jumps 7-7-7-7-7
1 min rest
double unders 40-40-40-40-40
1 min rest
Cycle through each station and rest for 5 rounds.
95# on the C&J was maybe too light but at the end I was glad.
Burpees went really well
Double unders were hit and miss.
The WOD was horrible:
8 rounds for time (yes 8)
- 5 front squats 155# (wisely scaled to 135#)
- 5 handstand push ups (not so wisely scaled to only 1 abmat)
The first 5 rounds were actually okay, it wasn't huge volume per round, but round 6, 7 and 8 got progressively harder, especially the hspu. And hold the front rack after them was torture.
Glad it's over, not even sure of my time, close to 16 minutes I think.
Thankfully I had the wisdom to jump on the rings and hang there for a minute to reset my shoulders. Felt much better after that.
Okay, then let's start off the month right.
Got a bit of a sleep in and went to the 6:30am class. Interesting to see the 5:30 crew finishing up dripping in sweat.
So we started with
Clean and Jerk 5-5-5-5-5 touch and go
1 min rest
Burpee box jumps 7-7-7-7-7
1 min rest
double unders 40-40-40-40-40
1 min rest
Cycle through each station and rest for 5 rounds.
95# on the C&J was maybe too light but at the end I was glad.
Burpees went really well
Double unders were hit and miss.
The WOD was horrible:
8 rounds for time (yes 8)
- 5 front squats 155# (wisely scaled to 135#)
- 5 handstand push ups (not so wisely scaled to only 1 abmat)
The first 5 rounds were actually okay, it wasn't huge volume per round, but round 6, 7 and 8 got progressively harder, especially the hspu. And hold the front rack after them was torture.
Glad it's over, not even sure of my time, close to 16 minutes I think.
Thankfully I had the wisdom to jump on the rings and hang there for a minute to reset my shoulders. Felt much better after that.
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