Crossfit log for Wednesday, July 5th

Yeah, yeah.

I'm back.

"For Quality" warm-up:

Complete as many rounds as possible in 15 mins of: 

15 Row Calories 

12 Kettle-bell Swings 

9 Push Up (Deficit)s

Used a 16kg Kettle-bell and did standard push ups.

5 rounds and 4 calories

 

Complete as many rounds as possible in 18 mins of:
5 Sandbag To Shoulders
7 Strict Handstand Push-ups
12 Row Calories
15 One Arm Dumbbell Snatch Alternating

subbed strict DB press at 30# for HSPU.  Used 70# sandbag

Rough.

Got 8 calories into the 4th row.

Strength and mobility log for Tuesday, November 1st

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.

Crossfit log for Tuesday, November 1st

Grace.


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. 

CrossFit log for Friday, October 28th

Thankfully lower volume today, but it looked way easier on the board than in real life.

Warm-up:  2-4-6-8-10
Squats, push-ups, kettle bell swing.

I kicked up into s handstand against the wall again leading with my right and it was okay again.  Still afraid to lead with my left.   Held it longer than usual.

First part was hang power clean + power clean, for 1 rep max. 135# was easy, so was 155#. 165# was less easy and 175# was hard.

First attempt at 185# failed. Second attempt i caught the hang power clean, but didn't have enough from the floor. Oh well, I'll take the 175#

The WOD was 3 rounds for time:
- 30 ab mat sit-ups
- 10 clean& jerks 185#/135#

Did women's Rx and even that was brutal.
13:14.

Strength and mobility log for Thursday, October 27th

Went to the Y at lunch and did my mobility as usual.

I don't log those, but since I also did some squats, it warrants a blog post.

I did my archer post with the band and weighted bretzel then the two variations of the "triangle pose" with a kettle bell.  One kneeling and one standing.

Kinda like this:

Then I did some back squats.

3 sets of 5 at 245# 

After a warm up with empty bar, 135#, 185# and 225#

Crossfit log for Thursday, October 27th

Another successful workout, no back issues, which is pretty good if you consider my injury was 3 days ago.

Partner WOD and partner warm-up.

While partner if rowing 250m do burpees, switch, then switch and do lunges, switch again.

Dynamic stretching. I kick up to a handstand against the wall, leading with my right foot instead of left, no problem, the wall may have helped. Did 2 holds for 10ish seconds.

Worked with new guy Ralph.

For time, share the work:
-150 cal row
-125 burpees
-100 power snatch 75#/55#
-75 toes to bar

We split the row by time 1:00 each, bring a bit taller and more experienced, had we dive equal calories, he would have gotten way less break, do tune made now sense, and we weren't that far off calorie-wise.

Burpees with did 80, 4 sets of 10 each, except the last one i did 12, leaving him 8. He was starting to hurt. His 2 first rounds were to fast and he was paying the price. Lesson learned.

Power snatch at 55#, i did 12 he did 8, third set, I was starting to hurt, and we had only 6 or 7 minutes before the cap, so we decided 80 troops would be enough.

We finished off with the 75 knees to chest with less than 2 minutes left.

It was good. Ralph worked really hard.

28:12

Crossfit log for Wednesday, October 26th

So Monday I did go to Crossfit, but I didn't make it past the warm up.

Kicking up into a handstand after the dynamic stretching, i tweaked my back.

Seems that going for flexion to extension can jam my L5-S1.

Luckily I got in to see Rob the same day, before my back got site from compensating, mobilized the joint and got me upright again. Took Tuesday off and was back at it today.

It was a good workout to come back to. Low volume, hardly any flexion except the pull ups (which gravity is not compressing the spine) and no load.

Warm-up was squats, box step ups and kettle bell settings for 5 minutes, and dynamic stretching, which went okay. Didn't even try a handstand.

Did some great pull up drills. Started with Hollie hold then arch hold, then alternating then killing.

After that we did the 1 pull up 1 kip drill. For this I tried doing 1 butterfly/1 kip and it went really well. Even coach Alex said so.

The wood was a15 minute AMRAP
- 10 pull ups
- 10 wall balls 20#/14#
- 10 box jumps 24"/20"

I decided to make it about the pull ups, did women's Rx, for the med ball and the box. Still used the 10' target though.

Did the same as the drills at first 1 butterfly/1 kip until I got 10 butterfly, and it went remarkably well. This may be my new goto.

Went unbroken the first 4 round, round 5 had to break them in two, the switched to regular kip do I could resume unbroken, last round had to break the regular kip. Getting tired.

Wall balls were all unbroken, box jumps were mostly step down with a few jump down. Some were step up. I was a bit nervous for my back on these.

Did 6 full rounds, plus pull ups and 5 wall balls.

Very happy with that.

No issues with my back.