Holiday Monday team WOD. Kiza and I packed up the kids and tablets and went around 10:30ish, after a lazy morning and a failed blini recipe.
There was nothing on the site, so we were going in with no idea of what the workout would be.
Well it wasn't joyful that's for sure.
- Run 1 mile together
Alternate for 15 rounds
- 1 clean and jerk each.
- 1 rope climb each
- 10 push ups each
- 15 air squats each
- Run 1 mile together
Increase weight on bar:
men started at 95# increasing by 20# for the first three rounds then 10# for the next 10 rounds, then 5# for the last 3. Women started at 55# up by 10# at firs then 5# to the end.
Took until round 10 for it to start to really suck.
We weren't sure how to scale it because at, best we could both get to the weight of round 12.
Coach said you can either stop there, or do the last three weights over again.
We planned on the later, but ended up doing the former.
The second mile run sucked pretty bad
Tomorrow's retest of 12.3 is going to suck.
Showing posts with label Family. Show all posts
Showing posts with label Family. Show all posts
Monday, 23 May 2016
Sunday, 22 May 2016
Crossfit log for Saturday, May 21st
Team WOD with Kiza.
We ended up having Silver join us as a shadow sine the group count was uneven.
And with too few rowers we started with the run.
Thankfully Silver's shoulder was bugging him, so we scaled the barbell to 95#
WOD:
- Row, 1200 m shared,
- Run, 1200 m together
-- then --
14 rounds of: (partners alternate full rounds)
- 12 Shoulder-to-Overheads, 115#/75#
- 9 Toes-to-bars
- 7 Box Jump Overs
I'm sure getting my fill of toes to bar these days.
So we did the run first, then, alternated 300m on the rower. I started.
Kiza and Silver went together, since Silver and I were sharing the barbell and box.
Again the T2B were the worst, the bar was fine until the very last round. The box jump I did lateral rebounding for the first two and last two rounds, the 3 in the middle were less aggressive.
T2B got harder each round, I was able to stay on the bar the first 3 rounds, with either 9 straight or 7 or 8 then hang the finish off. but soon I was coming off the bar between sets of 5, 4 then 4, 3, 2, then 4, 2, 2, 1.
Oh well, we go through it. 33:14 Overall I liked it.
We ended up having Silver join us as a shadow sine the group count was uneven.
And with too few rowers we started with the run.
Thankfully Silver's shoulder was bugging him, so we scaled the barbell to 95#
WOD:
- Row, 1200 m shared,
- Run, 1200 m together
-- then --
14 rounds of: (partners alternate full rounds)
- 12 Shoulder-to-Overheads, 115#/75#
- 9 Toes-to-bars
- 7 Box Jump Overs
I'm sure getting my fill of toes to bar these days.
So we did the run first, then, alternated 300m on the rower. I started.
Kiza and Silver went together, since Silver and I were sharing the barbell and box.
Again the T2B were the worst, the bar was fine until the very last round. The box jump I did lateral rebounding for the first two and last two rounds, the 3 in the middle were less aggressive.
T2B got harder each round, I was able to stay on the bar the first 3 rounds, with either 9 straight or 7 or 8 then hang the finish off. but soon I was coming off the bar between sets of 5, 4 then 4, 3, 2, then 4, 2, 2, 1.
Oh well, we go through it. 33:14 Overall I liked it.
Monday, 2 May 2016
Crossfit log for Saturday, April 30th
Once again, a 3 workout week meant Saturday WOD.
Patterned with Lisa again.
We did team Eva.
5 round for time:
- 800m run
- 30 kettle bell settings 32kg/24kg
- 30 pull ups
Run together, split the rest
First round, i ran ahead, and started the kettle bell, but that didn't buy me enough rest. We split them 15, 15. Pull ups i did 5 and kids did triples.
On the second run we decided she's do 20 settings and I'd do 10 and the opposite for the pull ups, door for the rest she started the swings and we did 10, 10, 10 and the pull ups we did 5, 3,5,3,5,2,5,2 but the last two rounds she did her last 4 unbroken so i finished with my 5.
The first round didn't include a walk to the back door, so at 8:30 it was a bit faster than the rest, we averaged around 9:20 per round.
46:09. Hard work
Monday, 25 April 2016
Crossfit log for Saturday, April 23rd
Saturday morning workouts are not my cup of tea, but with my schedule and missing too many morning workouts I had little choice.
Partner WOD. I worked with Kiza. For the warm up you need to work with someone other than your WOD partner. I worked with Maks, doing 1 shuttle run, 10 push ups and 10 kettle bell swings.
Then the WOD started, alternating full rounds between partners. I went first, Kiza kept count.
Part 1:
14 rounds for time of:
- 2 Farmers Walk (Kettlebell)s, 24/16 kg
- 10 Double Kettlebell Deadlifts
- 5 Handstand Push-ups
Part 2:
14 rounds for time of:
- 7 Double Kettlebell Front Squats, 24/16 lbs
- 3 Shuttle Runs
- 5 Pull-ups
I used Rx kettle bells Kiza used 12kg, when she could find some, 9 when she couldn't. Surprising number of women's didn't go Rx, so there was a shortage.
Part one was okay. Farmer walks were okay, deadlifts a bit harder, handstand push ups, I used an ab mat. Made it through, some weren't pretty and took a lot out of us.
Part two was harder, squats were hard. Cleaning them was the easy part for us, most other seemed to have trouble with that part. 3 shuttle runs was 1 too many. Pull ups were find. Only 5. Kiza did 3 per round and didn't miss any!
We finished in 39:37
Happy with that.
Partner WOD. I worked with Kiza. For the warm up you need to work with someone other than your WOD partner. I worked with Maks, doing 1 shuttle run, 10 push ups and 10 kettle bell swings.
Then the WOD started, alternating full rounds between partners. I went first, Kiza kept count.
Part 1:
14 rounds for time of:
- 2 Farmers Walk (Kettlebell)s, 24/16 kg
- 10 Double Kettlebell Deadlifts
- 5 Handstand Push-ups
Part 2:
14 rounds for time of:
- 7 Double Kettlebell Front Squats, 24/16 lbs
- 3 Shuttle Runs
- 5 Pull-ups
I used Rx kettle bells Kiza used 12kg, when she could find some, 9 when she couldn't. Surprising number of women's didn't go Rx, so there was a shortage.
Part one was okay. Farmer walks were okay, deadlifts a bit harder, handstand push ups, I used an ab mat. Made it through, some weren't pretty and took a lot out of us.
Part two was harder, squats were hard. Cleaning them was the easy part for us, most other seemed to have trouble with that part. 3 shuttle runs was 1 too many. Pull ups were find. Only 5. Kiza did 3 per round and didn't miss any!
We finished in 39:37
Happy with that.
Tuesday, 22 March 2016
Crossfit log for Tuesday, March 22nd
Kiza joined me for early morning Crossfit.
I was looking forward to the back squat, but not the dumbbell presses or the WOD.
Strength was 5 sets of backsquats 3 reps + dumbbell strict press 8 reps.
Ended up counting my last warm up set at 225# as a working set. The other 4 sets I did 255# and used 35# dumbbells. As Kiza pointed out, 8 is a lot.
Coach Connor teased Justin and Martin, that I was showing them up, as they only had 245# on their bar. The extra 10# showed up quickly after that.
The WOD was no fun.
For time:
- 15 front squats 135#/95#
- 30 burpees
- 90 double unders
- 30 box jumps
- 15 front squats
After the back squats, the 135# felt light, but 15 is a lot of reps. But I went unbroken.
Man I hate burpees. Double unders sucked until I hit 45, then it came together.
Box jumps just tedious.
Last 15 front squats were 10 and 5. Finished in 11:32. Dead last, thanks to burpees and double unders.
I was looking forward to the back squat, but not the dumbbell presses or the WOD.
Strength was 5 sets of backsquats 3 reps + dumbbell strict press 8 reps.
Ended up counting my last warm up set at 225# as a working set. The other 4 sets I did 255# and used 35# dumbbells. As Kiza pointed out, 8 is a lot.
Coach Connor teased Justin and Martin, that I was showing them up, as they only had 245# on their bar. The extra 10# showed up quickly after that.
The WOD was no fun.
For time:
- 15 front squats 135#/95#
- 30 burpees
- 90 double unders
- 30 box jumps
- 15 front squats
After the back squats, the 135# felt light, but 15 is a lot of reps. But I went unbroken.
Man I hate burpees. Double unders sucked until I hit 45, then it came together.
Box jumps just tedious.
Last 15 front squats were 10 and 5. Finished in 11:32. Dead last, thanks to burpees and double unders.
Monday, 12 October 2015
Crossfit Team Series Part Two, day 2, Sunday, October 11th
Today our sister gym wasn't there. I guess it was a one day special.
So we were under no pressure to get only two workouts done by 3pm.
We decided to start with the longer one, 200s, 200 shared sit ups while two team members held a barbell overhead (75# men/ 55# women) plus 200 shoulder to overhead (same bars) while two team members hung from a pull bar. Reps only counted while both bars were overhead or both members were in dead hang.
Then we'd have the 4 individual benchmark WODs done in succession where we could just go all out, not needing to save anything for subsequent WODs.
We setup with all 4 bars (for when either both boys or both girls were holding overhead), and got to work.
I was the weakest link holding overhead. My shoulder range isn't quite good enough to lock out in a stable overhead for long. I cut Kiza's sit ups short more than once. We were trying to get 25 sit ups each before rotating.
Kiza devised the plan, where after sit ups you'd rest by stand on the next sit up person's feet, then two shifts on the overhead. This sucked for me, but we managed. I made up for it by being really fast on the sit ups and did some extra reps when I could. We failed to record our time on this part so I estimated 6:50
Then came part two, the shoulder to overhead, this I was pretty strong at. I can hammer out a lot of push press at 75# and for the hanging, with all the work I've been doing on grip strength over the last month or so really paid off.
We chipped away and finished in 14:45. Sub 15! We were pretty stoked with that, having seen the other do this yesterday around the 20 minute mark.
We rested a bit and set an artificial deadline of 1:30 to start the last workout. I would be going first again, since I volunteered to do Karen (150 wall balls, scaled to women's Rx for the men, so 14# ball and 9' target) because no one else wanted it.
My plan was sets of 50, 40, 30, 20, 10. As I mentioned to the team before starting, no plan survives first contact with the enemy. The first 50 went well. The set of 40 was aborted at 10. Ugh, this would be ugly. I alternated between sets of 10 and 15, with on set of 20 and one of 18 mixed in there somewhere.
I simply ran out of shoulders after the previous workout. Managed 7:10, which isn't too bad at all.
Kiza took over with Grace, 30 clean and jerks for time at 65#. She smoked it. 2:47! I look forward to seeing her tackle this at women's Rx.
Linda fought hard for Diane. The deadlifts were a snap. There is no doubting the power of her posterior chain, but the strict press at 55# required every ounce of her will and strength. She did amazing, until the very last rep, the pain must have been so bad, that her brain defaulted to push press, a clear no rep, and she knew it too, before she even locked it out, the look on her face said it all. "Crap, no I have to do it again, without a dip!!!". And she did it. Simply amazing finish in 4:29!
Brandon took over with quite possibly the worst workout of the bunch. 75 snatches at 65# (only 10lbs less than Rx, what's with that?), I didn't know what his plan was, or if he had a plan, I yell out, "get to 10!" after he started, but he kept going and did a solid 15, so I'm like hell yeah, sets of 15, this will be quick. But no, the next set was only 5. Like my workout, it was falling apart. So he did like I did, chipped away, many sets of 3, some of 5, I think once he did a set of 10 in there. But eventually he made it, spent, he rolled on the floor. All that struggle and he still finished in a stellar 6:11!
We were done. We did remarkably well this week. My legs don't work today, but that's temporary. I'm really happy with our performance.
So we were under no pressure to get only two workouts done by 3pm.
We decided to start with the longer one, 200s, 200 shared sit ups while two team members held a barbell overhead (75# men/ 55# women) plus 200 shoulder to overhead (same bars) while two team members hung from a pull bar. Reps only counted while both bars were overhead or both members were in dead hang.
Then we'd have the 4 individual benchmark WODs done in succession where we could just go all out, not needing to save anything for subsequent WODs.
We setup with all 4 bars (for when either both boys or both girls were holding overhead), and got to work.
I was the weakest link holding overhead. My shoulder range isn't quite good enough to lock out in a stable overhead for long. I cut Kiza's sit ups short more than once. We were trying to get 25 sit ups each before rotating.
Kiza devised the plan, where after sit ups you'd rest by stand on the next sit up person's feet, then two shifts on the overhead. This sucked for me, but we managed. I made up for it by being really fast on the sit ups and did some extra reps when I could. We failed to record our time on this part so I estimated 6:50
Then came part two, the shoulder to overhead, this I was pretty strong at. I can hammer out a lot of push press at 75# and for the hanging, with all the work I've been doing on grip strength over the last month or so really paid off.
We chipped away and finished in 14:45. Sub 15! We were pretty stoked with that, having seen the other do this yesterday around the 20 minute mark.
We rested a bit and set an artificial deadline of 1:30 to start the last workout. I would be going first again, since I volunteered to do Karen (150 wall balls, scaled to women's Rx for the men, so 14# ball and 9' target) because no one else wanted it.
My plan was sets of 50, 40, 30, 20, 10. As I mentioned to the team before starting, no plan survives first contact with the enemy. The first 50 went well. The set of 40 was aborted at 10. Ugh, this would be ugly. I alternated between sets of 10 and 15, with on set of 20 and one of 18 mixed in there somewhere.
I simply ran out of shoulders after the previous workout. Managed 7:10, which isn't too bad at all.
Kiza took over with Grace, 30 clean and jerks for time at 65#. She smoked it. 2:47! I look forward to seeing her tackle this at women's Rx.
Linda fought hard for Diane. The deadlifts were a snap. There is no doubting the power of her posterior chain, but the strict press at 55# required every ounce of her will and strength. She did amazing, until the very last rep, the pain must have been so bad, that her brain defaulted to push press, a clear no rep, and she knew it too, before she even locked it out, the look on her face said it all. "Crap, no I have to do it again, without a dip!!!". And she did it. Simply amazing finish in 4:29!
Brandon took over with quite possibly the worst workout of the bunch. 75 snatches at 65# (only 10lbs less than Rx, what's with that?), I didn't know what his plan was, or if he had a plan, I yell out, "get to 10!" after he started, but he kept going and did a solid 15, so I'm like hell yeah, sets of 15, this will be quick. But no, the next set was only 5. Like my workout, it was falling apart. So he did like I did, chipped away, many sets of 3, some of 5, I think once he did a set of 10 in there. But eventually he made it, spent, he rolled on the floor. All that struggle and he still finished in a stellar 6:11!
We were done. We did remarkably well this week. My legs don't work today, but that's temporary. I'm really happy with our performance.
Sunday, 11 October 2015
Crossfit Team Series Part Two, day 1, Saturday, October 10th
Feeling recovered enough with my eye to tackle this weekends events head on.
After Kiza squared away the kids for the afternoon, the team assembled.
Our plan to do all four events in relatively quick succession was thwarted by our sister gym Crossfit YOW joining us to do the WODS.
They were all starting with event 7, the 30's of deadlift/calorie row/overhead squats. So we figured fine, we'll get in wave two.
But then they put everything away?! We kept a rower out to do it ourselves, but almost everyone in "wave two" was doing event 6, the 7 rep max front squat from the floor (aka max clean+6 front squats), we figured it was better if everyone did the same. So plan "C" it was.
So with almost no warm up, we just went to work. The last time I attempted my max of 205#, I injured my wrist. The most I've cleaned since is 185#.
I started with 155# and after 2 squats I dropped it, no point wasting reps. I let the others go, Brandon and I shared a bar and Linda and Kiza shared one. Brandon did his first full set, then I put 185# on. I was sure I'd get under it and then the squats would be easy. Which is exactly what happened.
I waited for the others to make subsequent attempts. Brandon was apparently satisfied with his effort so after humming and hawing I put 215# on the bar. Hey, if I got under it I was gold, if I missed. No biggie, at least I tried.
There was no way. I tried twice, and just couldn't commit. So in frustration I peeled the 5# plates and tried again right away at 205#. Boom! I was stunned, I got under it seemingly effortlessly. Hit my 6 more squats and was pretty happy.
This, I think, inspired Brandon try more and he got it too. Even Linda got in on the action and got within 5# of her clean PR. I lost count how many times she tried to clean either 145# or 140#, it was clear she was determined to get under one of those weights. When she got under 140#, the squats were a snap. Like me, her squat is way more than her clean.
Kiza's first attempt was so close to her 1 rep max clean, the cost/benefit of going for more just wasn't there. Made more sense to save herself for the next workout.
Our team total was 585#. Not too shabby.
This was hard but no lasting effect, so we were ready for another event. Once again with so many athletes there was no room to go right away. So we waited and recovered while the next wave of athletes to had a go.
Since we had the rower out and the last wave was doing all different workouts, we did event 7, the 30s.
I went first, 30 deadlifts at 135# went fairly quickly, not very taxing. The 30 calorie row started to get winded.
Then the fun started. 30 overhead squats, thankfully only 65#. These went surprisingly well. I made it to 26 unbroken. I wanted to be under 5:00 but when I dropped, a quick glance at the clock revealed that it wasn't going to happen, 5:06, grr. So I picked it back up and did my last 4 reps, finishing in 5:31.
Can't be disappointed with that. However this put a target on my back. Not for Brandon, he knew he'd struggle with the OHS. And what a struggle it was. Much like when I watch Sylvie tackle that horrible rowing thruster workout in the Open, it was inspiring to watch such dogged determination. Every rep was a fight, and he fought and won, 30 times. Kiza however was hell bent on beating me. Granted her bars were lighter. Of course she did beat my time with a 5:18. And Linda smoked it, her deadlifts are ridiculously fast. She finished her leg in 4:17, giving us a total of 23:52.
We were all ready to stay until 4:00-4:30 and get another one done when we realized the gym actually closed at 3:00. Hmm. So we had to make plans to come back tomorrow. Oh well, a good night's sleep might not be such a bad thing.
After Kiza squared away the kids for the afternoon, the team assembled.
Our plan to do all four events in relatively quick succession was thwarted by our sister gym Crossfit YOW joining us to do the WODS.
They were all starting with event 7, the 30's of deadlift/calorie row/overhead squats. So we figured fine, we'll get in wave two.
But then they put everything away?! We kept a rower out to do it ourselves, but almost everyone in "wave two" was doing event 6, the 7 rep max front squat from the floor (aka max clean+6 front squats), we figured it was better if everyone did the same. So plan "C" it was.
So with almost no warm up, we just went to work. The last time I attempted my max of 205#, I injured my wrist. The most I've cleaned since is 185#.
I started with 155# and after 2 squats I dropped it, no point wasting reps. I let the others go, Brandon and I shared a bar and Linda and Kiza shared one. Brandon did his first full set, then I put 185# on. I was sure I'd get under it and then the squats would be easy. Which is exactly what happened.
I waited for the others to make subsequent attempts. Brandon was apparently satisfied with his effort so after humming and hawing I put 215# on the bar. Hey, if I got under it I was gold, if I missed. No biggie, at least I tried.
There was no way. I tried twice, and just couldn't commit. So in frustration I peeled the 5# plates and tried again right away at 205#. Boom! I was stunned, I got under it seemingly effortlessly. Hit my 6 more squats and was pretty happy.
This, I think, inspired Brandon try more and he got it too. Even Linda got in on the action and got within 5# of her clean PR. I lost count how many times she tried to clean either 145# or 140#, it was clear she was determined to get under one of those weights. When she got under 140#, the squats were a snap. Like me, her squat is way more than her clean.
Kiza's first attempt was so close to her 1 rep max clean, the cost/benefit of going for more just wasn't there. Made more sense to save herself for the next workout.
Our team total was 585#. Not too shabby.
This was hard but no lasting effect, so we were ready for another event. Once again with so many athletes there was no room to go right away. So we waited and recovered while the next wave of athletes to had a go.
Since we had the rower out and the last wave was doing all different workouts, we did event 7, the 30s.
I went first, 30 deadlifts at 135# went fairly quickly, not very taxing. The 30 calorie row started to get winded.
Then the fun started. 30 overhead squats, thankfully only 65#. These went surprisingly well. I made it to 26 unbroken. I wanted to be under 5:00 but when I dropped, a quick glance at the clock revealed that it wasn't going to happen, 5:06, grr. So I picked it back up and did my last 4 reps, finishing in 5:31.
Can't be disappointed with that. However this put a target on my back. Not for Brandon, he knew he'd struggle with the OHS. And what a struggle it was. Much like when I watch Sylvie tackle that horrible rowing thruster workout in the Open, it was inspiring to watch such dogged determination. Every rep was a fight, and he fought and won, 30 times. Kiza however was hell bent on beating me. Granted her bars were lighter. Of course she did beat my time with a 5:18. And Linda smoked it, her deadlifts are ridiculously fast. She finished her leg in 4:17, giving us a total of 23:52.
We were all ready to stay until 4:00-4:30 and get another one done when we realized the gym actually closed at 3:00. Hmm. So we had to make plans to come back tomorrow. Oh well, a good night's sleep might not be such a bad thing.
Thursday, 6 August 2015
Crossfit at Loon log for Thursday, August 6th
Clarisse and I did an improvised WOD today.
After doing a bunch of good mornings, we started with a 21-15-9 of hang power snatch and air squats. That took about 6 minutes.
Then we ran to the beach, about 500m, followed by two 5 min AMRAPs with 1 min break.
The first one was 12 overhead walking lunges with a rock and 7 burpees. The second one was 15 strep ups onto the dock from the water, with 10 sit ups.
Then we ran back to camp.
Fun times.
Wednesday, 29 July 2015
Crossfit log for Wednesday, July 29th
Another early morning workout with Clarisse.
Today started with a muggy 400m run followed by 50 push ups (of which I did less than 20, wrist is still sore, and I suck at push ups).
Strength work was deadlifts, 7 heavy singles at 85%. I worked with Kamil and wasn't feeling like pushing so I settled for his 85% at 275# rather than mine (305#).
For the WOD we did 15.3
14 minute AMRAP of:
- 7 muscle ups (scaled to ring dips)
- 50 wall balls 20#
- 100 double unders.
Dips were fine, only 7. Wall balls were just tedious.
Double unders went pretty well. Took three sets to get to 50, so I decided one more set, wherever I get, that'll be my number. I got 40.
So with only 10 left to get to 100, I just finished them off.
Second round was similar, couple of big streaks amid some shorter ones.
Made 2 full rounds and 1 dip.
Rough, but gratifying.
Clarisse did very well. Singles instead of double unders and bar dips with a band. She did like 3 rounds + 11 reps. Crazy.
Today started with a muggy 400m run followed by 50 push ups (of which I did less than 20, wrist is still sore, and I suck at push ups).
Strength work was deadlifts, 7 heavy singles at 85%. I worked with Kamil and wasn't feeling like pushing so I settled for his 85% at 275# rather than mine (305#).
For the WOD we did 15.3
14 minute AMRAP of:
- 7 muscle ups (scaled to ring dips)
- 50 wall balls 20#
- 100 double unders.
Dips were fine, only 7. Wall balls were just tedious.
Double unders went pretty well. Took three sets to get to 50, so I decided one more set, wherever I get, that'll be my number. I got 40.
So with only 10 left to get to 100, I just finished them off.
Second round was similar, couple of big streaks amid some shorter ones.
Made 2 full rounds and 1 dip.
Rough, but gratifying.
Clarisse did very well. Singles instead of double unders and bar dips with a band. She did like 3 rounds + 11 reps. Crazy.
Tuesday, 28 July 2015
Crossfit at the Y log for Tuesday, July 28th
Slept in this morning.
Clarisse decided to join me at the Downtown Y at lunch time. When I looked at the workout from this morning, there was nothing we couldn't do at the Y. So we got in our Crossfit workout together.
Started with a 500m row and 45 hollow rocks. Hurts so good.
Main workout was a 10 minute EMOM of squat snatch at 80% of max.
Clarisse wasn't happy because there are only men's bars at the Y. But she managed.
She did 65# and I did 115# (which meant slapping on and peeling off 25# plates each time. Wrist wasn't an issue. I was catching them with a straighter wrist than usual, but it was working well, so be it.
I set the timer and she went at the start of the interval and I went at the 0:30 mark.
We did well. She missed once, on the 8th round.
After that was supposed to be a 2km time trial, run or row (if it's raining).
I rowed which fell apart at the 700m mark. She ran on the treadmill. So real time trial to be had.
I blame the poor maintainence on the rower. Or the humidity, everyone was dripping sweat down there today. Or maybe my blood count isn't back up to normal yet. Anyway, 8:49 for a 2km row sucked. Sucked bad.
I really like working out with Clarisse. She's making tons of progress.
Clarisse decided to join me at the Downtown Y at lunch time. When I looked at the workout from this morning, there was nothing we couldn't do at the Y. So we got in our Crossfit workout together.
Started with a 500m row and 45 hollow rocks. Hurts so good.
Main workout was a 10 minute EMOM of squat snatch at 80% of max.
Clarisse wasn't happy because there are only men's bars at the Y. But she managed.
She did 65# and I did 115# (which meant slapping on and peeling off 25# plates each time. Wrist wasn't an issue. I was catching them with a straighter wrist than usual, but it was working well, so be it.
I set the timer and she went at the start of the interval and I went at the 0:30 mark.
We did well. She missed once, on the 8th round.
After that was supposed to be a 2km time trial, run or row (if it's raining).
I rowed which fell apart at the 700m mark. She ran on the treadmill. So real time trial to be had.
I blame the poor maintainence on the rower. Or the humidity, everyone was dripping sweat down there today. Or maybe my blood count isn't back up to normal yet. Anyway, 8:49 for a 2km row sucked. Sucked bad.
I really like working out with Clarisse. She's making tons of progress.
Monday, 27 July 2015
Crossfit log for Monday, July 27th
Feels like I haven't worked out in ages. Just a long busy weekend I guess.
Clarisse came with me again. She's a trouper.
We started with 100 double unders and 30 dumbbell box step ups. Went okay.
Wasn't a fan of taxing my grip in the warm up knowing what was coming.
Strength work was 1 rep max back squat. I was hoping to get up to 315# again, but I wasn't happening.
I made too big a jump I think from 275# to 305# and coach bailed me out too soon. I might have fought it up. Tried a second time and made sure he gave me time, but it wasn't happening. Oh well, I hit 305# last week at the Y. So I know I have it in me. Maybe I'll try a double at like 295# or 300# later this week.
Clarisse fought hard to stand up 165#, a huge PR for her. #proudpapa.
The WOD was DT. 5 rounds for time, 12 deadlifts, 9 hang power cleans, 6 push press. Rx is 155# for men, 105# for women.
I wanted to attack this one at 115# and try to beat my 12:08 from June 5th. But it wasn't to be. Dead lifts were fine, but the first clean in warm up and my wrist just said nope.
The shoulder to overhead was worse. So I dropped it 105# (women's Rx) and tried that. It was a bit better.
First round, deadlifts: good, cleans: okay, presses: not fun but I composed myself and managed so slowly get the 6 reps done.
Round two, deadlifts: good, cleans: okay, until the last one, getting ready for the press I must have caught it differently knowing what was next, and a sharp pain shot through it.
Coach came over and suggested doing dips instead of presses, so spare my wrist, and then it occured to me that I had no trouble with dumbbell presses, so I did that. At first I grabbed 35# dumbbells, but that was too light. In my mind 50# was too heavy, because the recent strict presses we've been doing, forgot that it was push press. So immediately after round 2, I got out the 50# dumbbells which works out to 100# over head, not far off the barbell I was using.
The rest of the workout went well. Finished in 11:28
After we did 1 min max muscle ups, did pull ups, 30 seconds rest, 1 minute max pistols, did air squats, 30 seconds rest, 1 minute handstand push ups, did paralette push ups.
Exhausted, sweat bucket.
Clarisse came with me again. She's a trouper.
We started with 100 double unders and 30 dumbbell box step ups. Went okay.
Wasn't a fan of taxing my grip in the warm up knowing what was coming.
Strength work was 1 rep max back squat. I was hoping to get up to 315# again, but I wasn't happening.
I made too big a jump I think from 275# to 305# and coach bailed me out too soon. I might have fought it up. Tried a second time and made sure he gave me time, but it wasn't happening. Oh well, I hit 305# last week at the Y. So I know I have it in me. Maybe I'll try a double at like 295# or 300# later this week.
Clarisse fought hard to stand up 165#, a huge PR for her. #proudpapa.
The WOD was DT. 5 rounds for time, 12 deadlifts, 9 hang power cleans, 6 push press. Rx is 155# for men, 105# for women.
I wanted to attack this one at 115# and try to beat my 12:08 from June 5th. But it wasn't to be. Dead lifts were fine, but the first clean in warm up and my wrist just said nope.
The shoulder to overhead was worse. So I dropped it 105# (women's Rx) and tried that. It was a bit better.
First round, deadlifts: good, cleans: okay, presses: not fun but I composed myself and managed so slowly get the 6 reps done.
Round two, deadlifts: good, cleans: okay, until the last one, getting ready for the press I must have caught it differently knowing what was next, and a sharp pain shot through it.
Coach came over and suggested doing dips instead of presses, so spare my wrist, and then it occured to me that I had no trouble with dumbbell presses, so I did that. At first I grabbed 35# dumbbells, but that was too light. In my mind 50# was too heavy, because the recent strict presses we've been doing, forgot that it was push press. So immediately after round 2, I got out the 50# dumbbells which works out to 100# over head, not far off the barbell I was using.
The rest of the workout went well. Finished in 11:28
After we did 1 min max muscle ups, did pull ups, 30 seconds rest, 1 minute max pistols, did air squats, 30 seconds rest, 1 minute handstand push ups, did paralette push ups.
Exhausted, sweat bucket.
Friday, 17 July 2015
Crossfit log for Friday, July 17th
Looks like I failed to publish this one.
Another workout with Clarisse at 5:30am
We started with one of these new warm up sets of 500m row and 50 strict push ups. After about 20 reps, he said, by strict they mean only chest touches the ground at the bottom, no hips, no abs, no hand release.
I put my hands on the edge of a 10# plate so my wrist wasn't bend so far back.
After about 30 reps, coach called time to start the next part.
Strength work. Back squats, my favourite. 5 sets of 6 at 55%. Clarisse did 75# I did 175#. I worked with Kamil, who was doing 145#, so added and removed two 15# bumpers as needed.
The WOD was an insidious little piece of work. It was a 20 minute AMRAP of:
2-4-6-8-10-12-14-16-18-.....
- One Arm Dumbbell Snatch (Alternating) 70#/50#
- Pull-ups
- Row for calories
Did women's weight for the snatches. Went well. Switched hands on the way down for some touch and go action.
Pull ups were good too, went unbroken every round until 16, where I stopped at 10, and finished with sad 3 and 3.
Rowing for calories sucks, no matter what.
Got hard at the round of 12, then it was hold on for dear life and just keep moving.
Finished 7 rounds + 32 (16 dumbbell snatches and 16 pull ups)
Not too shabby.
Clarisse scaled the dumbbell to 25# and made 8 rounds + 18 snatches and 9 pull ups.
Sunday, 5 July 2015
Team Sauvé does Isabelle's birthday WOD Fest
Packed up the kids at 9:30 and headed to Physics Crossfit for the Annual Pic-Nick and WOD fest for Isabelle's birthday.
It was a great day, with plenty of PRs and plenty of great and silly costumes.
We got into the first wave, since Kiza had a Spartan Race in the afternoon with her co-workers. (yes, she is that crazy).
The WOD had three parts. 10 minutes to establish a 1 rep max power clean. Clarisse just failed at 125# and had to settle for 115#. Kiza got her PR at 130# and I barely made my PR at 205#. Pretty good.
Then we had 2:00 rest before starting the killer part:
12 minute AMRAP of synchronized:
- 9 dead lifts 95#/65#
- 7 hang cleans
- 5 burpee box jumps.
All movements were done in pairs as 1 team member rested, so someone had to go twice in a row (which sucked).
Partners had to be locked out at the top together. So a faster lifter or burpee box jumper had to wait at the top for the other person to lock out before starting the next rep.
We did well. Even kissed Kiza at the top of the box jump. The hardest part was changing the weights for one of the bars, adding and removing 30# depending on if I was in the mix or if it was Kiza and Clarisse.
No idea how many rounds we got.
Then another 2:00 rest before headed out for a 2km run (likely more than 2km) which we finished in 14:09
Then Kiza took off to be a Spartan while I kept score for the runners on the subsequent waves and Clarisse kept an eye on the kids.
After some great food we headed home shortly after 2:00 where I plopped the kids down in front of a movie and had a nap, thinking how glad I was that I wasn't doing a Spartan Race.
Progress update.
New Power 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: 275# February 26, 2015 (up from 265#)
Overhead squat: 145# February 19, 2015 (up from 125#x4)
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: 205# Dec 13, 2014 (up from 191#)
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#)
Saturday, 20 June 2015
Crossfit log for Saturday, June 20th
I don't usually workout on weekends but I've had a light week thanks to a tight back from Wednesday's deadlifts so when Kiza suggested we all go, I figured, why not?
It was a partner WOD, Kiza worked with Clarisse and she set me up with Justine, who she figured we were fairly evenly matched.
I let her choose the weight on the bar. She said she struggled with double unders. I told her for me it really depended on the day, some days I can go unbroken, some days I can't get 4 to save my life.
The WOD was two consecutive 9minute AMRAPs. Partners alternate complete rounds.
First 9:00
- 5 overhead squats 135#/95# (we did 75#)
- 10 box jumps
Second 9:00
- 25 double unders
- 8 toes to bar
We'd flip the box between rounds to 20" for her and 24" for me. It went well. The box jumps were hard on my sore back, so I jumped up and stepped down which slowed me down a bit. On the 7th round, my fourth time through, I rebounded. It was way faster and Justine was cheering me on, but it cost, I didn't do it again, but it helped get us through 10 rounds and I managed 5 ohs before the buzzer.
She immediately started with the double unders, which gave me a pretty good break. But she was really fast on the t2b.
I started my first round and got 1 double under before failing. Great. Then I got 23 in a row, missing with 1 left. I'm not as fast on the t2b so she got a bit of a break.
During her 2nd round, coach Alex gave me some pointer on the double unders, to slow it down but have a more consistent speed of the rope instead of my slow then really fast approach.
Worked like a charm, my next 4 rounds were completely unbroken. T2B still weren't great. (Luckly for Justine). We managed 8 rounds plus Justine managed 1 double under.
Not bad. Not a killer WOD, thankfully. And my back survived.
Followed that with some strict press in the garage with Clarisse. Got her doing push press with controlled descent for 3 sets of 3 at 65#, then worked up to 85# for a double regular push press.
I did sets to failure of strict press at whatever weight she was at.
Fun.
It was a partner WOD, Kiza worked with Clarisse and she set me up with Justine, who she figured we were fairly evenly matched.
I let her choose the weight on the bar. She said she struggled with double unders. I told her for me it really depended on the day, some days I can go unbroken, some days I can't get 4 to save my life.
The WOD was two consecutive 9minute AMRAPs. Partners alternate complete rounds.
First 9:00
- 5 overhead squats 135#/95# (we did 75#)
- 10 box jumps
Second 9:00
- 25 double unders
- 8 toes to bar
We'd flip the box between rounds to 20" for her and 24" for me. It went well. The box jumps were hard on my sore back, so I jumped up and stepped down which slowed me down a bit. On the 7th round, my fourth time through, I rebounded. It was way faster and Justine was cheering me on, but it cost, I didn't do it again, but it helped get us through 10 rounds and I managed 5 ohs before the buzzer.
She immediately started with the double unders, which gave me a pretty good break. But she was really fast on the t2b.
I started my first round and got 1 double under before failing. Great. Then I got 23 in a row, missing with 1 left. I'm not as fast on the t2b so she got a bit of a break.
During her 2nd round, coach Alex gave me some pointer on the double unders, to slow it down but have a more consistent speed of the rope instead of my slow then really fast approach.
Worked like a charm, my next 4 rounds were completely unbroken. T2B still weren't great. (Luckly for Justine). We managed 8 rounds plus Justine managed 1 double under.
Not bad. Not a killer WOD, thankfully. And my back survived.
Followed that with some strict press in the garage with Clarisse. Got her doing push press with controlled descent for 3 sets of 3 at 65#, then worked up to 85# for a double regular push press.
I did sets to failure of strict press at whatever weight she was at.
Fun.
Friday, 8 May 2015
Crossfit log for Thursday, May 7th
Last minute decision to go the 6:30pm class with Clarisse.
Kiza went this morning and I'd already looked at the workout, so I knew what I was getting into.
Except, I guess they bit off more then they could chew with all the volume, so the 2km row time trial was cancelled.
And we started with the WOD instead of the strengthwork.
The WOD was a partner chipper of:
- 200 double unders
- 50 power cleans
- 40 handstand push ups
- 50 burpees over bar
- 200 double unders.
Teamed up with Clarisse, which wasn't the best option but worked out in the end.
She did a mix of singles and double unders, I did 100 double unders. Got a couple of good stretches in there. Cleans we did 10, 10, 7, 9, 5, 5, 3.
She did most of the handstand push ups, she did 15, then I did 9, then I'm not sure, but I did 3 more and she finished them off.
Burpees killed us. I did 10 and she did 10, then I did 10 and she struggled through her 10, (or 8), so I did 7, and she finished off with the last 5.
Double unders were the same deal. Had on really good string of like 50+. But the rest were a struggle.
We finished in 15:25. Last. Frank made sure we scaled to finish well under 20 minutes.
Then we did the deadlifts, 3 sets of 3 at 80% of max.
I did 275# which is 20# lower then my 80%, but I was working with Maks and his max is lower. And until recently I haven't been doing much in way of heavy pulling, so it made sense.
Coach said I had good mechanics, and had no corrections for me (on the warm up set at 225#). That felt pretty good.
Clarisse pulled 155# but that was too heavy, she couldn't brace her back at that weight. Lesson learned.
P.S. I want to add this here as it is still bugging me and it's fresh in my memory. After the cleans, headed to the hspu I felt like a very dry patch in my throat, around my left tonsil. It was really annoying, so I grabbed my water expecting it to go away instantly. It didn't, I felt it even more as I drank. Since then I can feel something every time I swallow. It's really annoying and quite worrisome. If it doesn't go away by next week I'll go to the doctor.
Kiza went this morning and I'd already looked at the workout, so I knew what I was getting into.
Except, I guess they bit off more then they could chew with all the volume, so the 2km row time trial was cancelled.
And we started with the WOD instead of the strengthwork.
The WOD was a partner chipper of:
- 200 double unders
- 50 power cleans
- 40 handstand push ups
- 50 burpees over bar
- 200 double unders.
Teamed up with Clarisse, which wasn't the best option but worked out in the end.
She did a mix of singles and double unders, I did 100 double unders. Got a couple of good stretches in there. Cleans we did 10, 10, 7, 9, 5, 5, 3.
She did most of the handstand push ups, she did 15, then I did 9, then I'm not sure, but I did 3 more and she finished them off.
Burpees killed us. I did 10 and she did 10, then I did 10 and she struggled through her 10, (or 8), so I did 7, and she finished off with the last 5.
Double unders were the same deal. Had on really good string of like 50+. But the rest were a struggle.
We finished in 15:25. Last. Frank made sure we scaled to finish well under 20 minutes.
Then we did the deadlifts, 3 sets of 3 at 80% of max.
I did 275# which is 20# lower then my 80%, but I was working with Maks and his max is lower. And until recently I haven't been doing much in way of heavy pulling, so it made sense.
Coach said I had good mechanics, and had no corrections for me (on the warm up set at 225#). That felt pretty good.
Clarisse pulled 155# but that was too heavy, she couldn't brace her back at that weight. Lesson learned.
P.S. I want to add this here as it is still bugging me and it's fresh in my memory. After the cleans, headed to the hspu I felt like a very dry patch in my throat, around my left tonsil. It was really annoying, so I grabbed my water expecting it to go away instantly. It didn't, I felt it even more as I drank. Since then I can feel something every time I swallow. It's really annoying and quite worrisome. If it doesn't go away by next week I'll go to the doctor.
Thursday, 16 April 2015
Crossfit log for Thursday, April 16th
Had to bring Clarisse to Crossfit last night with the kids in tow since Kiza is out of town, so face with either dropping her off and having to load the kids a second time to go get her (granted she could have bussed home) or just staying I opted to stay.
And since I was staying there was no reason not to do the workout too, right?
Plugged the kids into their LeapPadsTM and got to work.
I turned out it was a partner WOD, seems every time I go with Clarisse, that's the case.
It was a rough one.
For time, share the work:
- 50 burpees
- 3 rounds of "DT" 155/105 (scaled to 135# and 75#)
- 40 toes to bar
- 3 round of "DT"
- 50 burpees
"DT" is 12 dead lifts, 9 hang power cleans, 6 push press/jerk
Split the burpees in sets of 5, I did the first round of DT, had to split the jerks to 3 and 3. I was in trouble by this point. Clarisse did her round then we split the 3rd.
I did 15 or 16 toes to bar and Clarisse did the rest.
We split all three rounds of "DT" this time, and the burpees, Clarisse did the lion's share.
18:33.
Thanks to my calf injury, I was spared the 1 mile post WOD run. Clarisse wasn't so lucky!
And since I was staying there was no reason not to do the workout too, right?
Plugged the kids into their LeapPadsTM and got to work.
I turned out it was a partner WOD, seems every time I go with Clarisse, that's the case.
It was a rough one.
For time, share the work:
- 50 burpees
- 3 rounds of "DT" 155/105 (scaled to 135# and 75#)
- 40 toes to bar
- 3 round of "DT"
- 50 burpees
"DT" is 12 dead lifts, 9 hang power cleans, 6 push press/jerk
Split the burpees in sets of 5, I did the first round of DT, had to split the jerks to 3 and 3. I was in trouble by this point. Clarisse did her round then we split the 3rd.
I did 15 or 16 toes to bar and Clarisse did the rest.
We split all three rounds of "DT" this time, and the burpees, Clarisse did the lion's share.
18:33.
Thanks to my calf injury, I was spared the 1 mile post WOD run. Clarisse wasn't so lucky!
Friday, 6 March 2015
Crossfit log for Friday, March 6th
Clarisse came with me to Crossfit this morning. She failed to sign up for last night's class and didn't want to miss 2 days in a row, so she slept over and was up at 5 like a trooper.
15.2 was announced last night.
It is the same as 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.
So we were surprise that the workout didn't include anything on the pull up bar and no snatch or overhead squat work.
Coach said save your arms for tomorrow, you're gonna need them.
Okay. So we did 2 short workouts that were 4 rounds of 2:00 AMRAP + 1 min rest
The first was
- 9 box jumps
- 7 burpees
- 5 wall balls
- resume where you left off after each 1:00 rest.
we rested 5 minutes between to set up
The second was:
-2 shuttle runs
-7 thrusters
-5 bar facing burpees
I did 24" box, Clarisse did 20" as prescribed. I used the 20# med ball for the wall ball, Clarisse I'm not sure. For the thrusters I used 65# instead of the prescribed 75# and Clarisse did 35# instead of 45#.
She kept up with me the whole time. It was pretty impressive. We didn't really keep track of rounds, that wasn't the point.
Afterward we did an easy 1000m row to flush out the system.
Ready for tomorrow!
15.2 was announced last night.
It is the same as 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.
So we were surprise that the workout didn't include anything on the pull up bar and no snatch or overhead squat work.
Coach said save your arms for tomorrow, you're gonna need them.
Okay. So we did 2 short workouts that were 4 rounds of 2:00 AMRAP + 1 min rest
The first was
- 9 box jumps
- 7 burpees
- 5 wall balls
- resume where you left off after each 1:00 rest.
we rested 5 minutes between to set up
The second was:
-2 shuttle runs
-7 thrusters
-5 bar facing burpees
I did 24" box, Clarisse did 20" as prescribed. I used the 20# med ball for the wall ball, Clarisse I'm not sure. For the thrusters I used 65# instead of the prescribed 75# and Clarisse did 35# instead of 45#.
She kept up with me the whole time. It was pretty impressive. We didn't really keep track of rounds, that wasn't the point.
Afterward we did an easy 1000m row to flush out the system.
Ready for tomorrow!
Saturday, 24 January 2015
Crossfit log for Saturday, January 24th
Posted Monday.
Don't often do weekend WODs, but wanted to go and partner with Clarisse.
It was a rough one, and we were supposed to be teams of 3, but we were 11 participants, so Clarisse and I teamed up and did 2 thirds of the work, with less rest.
The WOD was an 18 minute AMRAP of:
-50 thrusters, we did 32
-9 rope climbs, we did 6
-40 thrusters (23)
-6 rope climbs (4)
-30 thrusters (20)
-3 rope climbs (2)
-30 snatches (20)
-9 rope climbs, we did 6
-40 thrusters (23)
-6 rope climbs (4)
-30 thrusters (20)
-3 rope climbs (2)
-30 snatches (20)
-30 chest to bar pull ups, scaled to regular pull ups (20)
-21 snatches (14)
-21 pull ups (14)
-15 snatches (10)
-15 pull ups (10)
-9 snatches
-9 pull ups
Rx was 115# for men and 75# for women. I scaled to 95# for the thrusters and after my first 5 snatches at 95# I further scaled to 75# (women's Rx). Clarisse did 45# for the thrusters, she could've gone heavier.
She initially took the plates off for the snatches but it was way too easy, I made her put them back on after her first 5, and that was much harder on her, but she managed. We only had 10 each that round. Pull up weren't a problem for either off us.
The big deal was the rope climbs. Clarisse can climb a rope, barefoot, but she had no notion of gripping the rope with shoes. I gave her a bit of a tutorial, then coach Alex gave a more complete lesson as we prepared for the WOD. Enough that she could hopefully do the 3 pull rule and get part way up the rope for each rep. (I had told her to do 2 pulls, then just before the WOD started coach Alex came over and told her to just to 3 pulls, ha! So that's what she did).
She did great for round 1. Round 2 she had trouble and decided to try the scale of ring rows, but she'd never done those before and couldn't figure them out on the fly. So she went back to the to rope. Faced with no alternative and the clock ticking, she really attacked the rope from that point on.
On the last climb of round three, she went right to the top. It was pretty epic. Having climbed before in gymnastics, there was no fear. She just needed the confidence in the new technique. Once she committed to it, she found it.
Really proud.
Wednesday, 7 January 2015
Crossfit log for Tuesday, January 6th Clarisse's class
Last night I went back to Crossfit, this time to register Clarisse for her first adult class.
She did really well. The workout changed sometime during the day to remove the 3 minute rest between rounds, so it essentially became heavy Fran.
She did really well. She did the 5 jerks at 72#. She looked good. She wasn't landing like a ballerina, it was fast and I could hear her feet landing. Much better than before. She was lowing the bar too quickly, before she completely stood it up and I called her on it, but got a scolding from coach Frank.
a) I'm not the coach! and b) he didn't want to worry her about technique on her first day, it was about fitting in, and getting to know the routine and flow of adult classes.
Fair enough.
She settled on women's empty bar (35#) and regular pull ups. After she did the first 21 thrusters unbroken, I thought she'd gone too light.
She started her pull ups with 6 unbroken, coach Isabelle's jaw dropped. "How old is she"? Yeah, that's my14 year old.
The round of 15 hurt more, she broke up the thrusters 11 and 4, and then did the 9 unbroken.
Finished in 9:23.
Proud papa.
She did really well. The workout changed sometime during the day to remove the 3 minute rest between rounds, so it essentially became heavy Fran.
She did really well. She did the 5 jerks at 72#. She looked good. She wasn't landing like a ballerina, it was fast and I could hear her feet landing. Much better than before. She was lowing the bar too quickly, before she completely stood it up and I called her on it, but got a scolding from coach Frank.
a) I'm not the coach! and b) he didn't want to worry her about technique on her first day, it was about fitting in, and getting to know the routine and flow of adult classes.
Fair enough.
She settled on women's empty bar (35#) and regular pull ups. After she did the first 21 thrusters unbroken, I thought she'd gone too light.
She started her pull ups with 6 unbroken, coach Isabelle's jaw dropped. "How old is she"? Yeah, that's my14 year old.
The round of 15 hurt more, she broke up the thrusters 11 and 4, and then did the 9 unbroken.
Finished in 9:23.
Proud papa.
Wednesday, 5 November 2014
Strength log for Wednesday, November 5th
Bring your kid to work day meant bring you kid to the Y at lunch day for me.
She warmed up on the treadmill while I did my physio homework.
We had a great time working on cleans.
I wanted to give Clarisse a chance to try cleaning 65#. This is a key weight for working out at home since the lightest bar I can set from the floor is 65# (10# plates plus 45# bar).
So unless we work from the hang, 65# is bare minimum.
She cleaned 65# like it was nothing. So naturally she wanted more. We did clean plus front squat. Still easy. So tried 70#. Bam. Even adding the front squat.
This time, after the squat she said that was hard. But she still wanted to try 75#. So we did. And she nailed it. No front squat this time but still awesome.
I made her do it again so I could film it. Nailed it again. Her catch was a bit off on the second, but it was a solid clean.
She went off to work on some of the machines while I did bench.
After this morning's dips I wasn't feeling 100%, the goal of 3 reps at 215# didn't happen. Struggled at 205# so I called it a day.
Really enjoyed it.
She warmed up on the treadmill while I did my physio homework.
We had a great time working on cleans.
I wanted to give Clarisse a chance to try cleaning 65#. This is a key weight for working out at home since the lightest bar I can set from the floor is 65# (10# plates plus 45# bar).
So unless we work from the hang, 65# is bare minimum.
She cleaned 65# like it was nothing. So naturally she wanted more. We did clean plus front squat. Still easy. So tried 70#. Bam. Even adding the front squat.
This time, after the squat she said that was hard. But she still wanted to try 75#. So we did. And she nailed it. No front squat this time but still awesome.
I made her do it again so I could film it. Nailed it again. Her catch was a bit off on the second, but it was a solid clean.
She went off to work on some of the machines while I did bench.
After this morning's dips I wasn't feeling 100%, the goal of 3 reps at 215# didn't happen. Struggled at 205# so I called it a day.
Really enjoyed it.
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