Crossfit Open 16.2. A complicated workout
- 25 toe to bar
- 50 double unders
- 15, 13, 11, 9, 7 squat cleans at 135#, 185#, 225#, 275#, 315#
Each round starts with 25 T2B and 50 DU.
You have to finish the 15 cleans at 135# of round 1 before the 4 minute mark to buy yourself another 4 minutes. You can start round 2 right away to bank time for later. Then you have to finish the 13 cleans at 185# before the 8 minute mark, and so on and so forth.
My goal was to get past round 1 into round 2 and with any luck at 1 clean 185#.
It needed to be better than 16.1.
Kamil and I did the math, cleans take a long time. Even with an average of 5 seconds per clean that 1:15. When we tested drop and go Kamil, fresh, averaged 9 seconds per. He did 5 cleans and took 45 seconds. That's a whopping 2:15 for 15 reps. Leaving only 1:45 for the T2B and DUs.
There would be no chance of getting through round 2.
Let just say I'll be trying again on Monday. Coach even said that today's performance was not a fair assessment of my work capacity.
First mistake: grips. I don't know why I imagined they would help this time. Lost time ripping them off my hands for the double unders.
Second mistake: not practising T2B before the WOD. Got flustered at the start and couldn't string any together, it was a mess.
Double unders were all over the place, which might not have been so bad if the T2B hadn't been a disaster.
Got to the barbell with less than 20 seconds. Did 3 touch and go, then dropped with 6 seconds, no will to pick it up again.
I'll rest up and hit this again on Monday. At least it was only 4 minutes!
Showing posts with label Lessons learned. Show all posts
Showing posts with label Lessons learned. Show all posts
Friday, 4 March 2016
Thursday, 3 March 2016
Crossfit log for Thursday, March 3rd
Overdue for a trip to the box.
Glad I went. Felt energized afterwards, was missing that feeling.
Granted it was horrible, but it was gratifying.
Started with 5 x 500m row on 2:00 rest (or as long as it took the guy you were sharing the rower with to finish).
First two were good, but started to hurt the biceps. Switched my grip to full hand instead of just fingers and recruited my lats more than biceps and got another good round in.
Round 4 I thought had to be our last, I was running out of steam so I sand bagged it only to find I had another round to go. Gah!
Round 5 was better than round 4 but not as good as the first three.
Hard work.
The WOD was interesting, 15 minute AMRAP:
- 1 round of Cindy (5 pull ups, 10 push ups, 15 air squats)
- 1 hang clean + jerk
start with empty bar, add weight each round.
I had a brilliant plan, hat utterly failed me. Or rather I poorly executed it.
The plan was to increment by 5# per round until the last round and throw as much weight as possible into the last clean and jerk, since only the last weight would be recorded and the lower weight earlier would make more rounds possible.
Well the first part worked beautifully, did 45#, 65#, 75#, 95#, 105#, 115#, 135# getting through 7 rounds. Started round 7 with 3:00 left on the clock, hurried through, put 185# on the bar, hurried through Cindy round 8, 30 seconds left. I noticed Kamil get his belt for the last lift.
Thought that was a good idea, but it cost me too much time, got the belt on dead lifted the bar to the hang, went to clean it and BEEEEEEP, time's up!
I should have gone heavy instead of 135# and just held on for dear life after that. But alas. My score was 7 rounds + 30 reps and max weight of 135#.
At least I beat Kamil on rounds, but his C&J was 205#!!!
Glad I went. Felt energized afterwards, was missing that feeling.
Granted it was horrible, but it was gratifying.
Started with 5 x 500m row on 2:00 rest (or as long as it took the guy you were sharing the rower with to finish).
First two were good, but started to hurt the biceps. Switched my grip to full hand instead of just fingers and recruited my lats more than biceps and got another good round in.
Round 4 I thought had to be our last, I was running out of steam so I sand bagged it only to find I had another round to go. Gah!
Round 5 was better than round 4 but not as good as the first three.
Hard work.
The WOD was interesting, 15 minute AMRAP:
- 1 round of Cindy (5 pull ups, 10 push ups, 15 air squats)
- 1 hang clean + jerk
start with empty bar, add weight each round.
I had a brilliant plan, hat utterly failed me. Or rather I poorly executed it.
The plan was to increment by 5# per round until the last round and throw as much weight as possible into the last clean and jerk, since only the last weight would be recorded and the lower weight earlier would make more rounds possible.
Well the first part worked beautifully, did 45#, 65#, 75#, 95#, 105#, 115#, 135# getting through 7 rounds. Started round 7 with 3:00 left on the clock, hurried through, put 185# on the bar, hurried through Cindy round 8, 30 seconds left. I noticed Kamil get his belt for the last lift.
Thought that was a good idea, but it cost me too much time, got the belt on dead lifted the bar to the hang, went to clean it and BEEEEEEP, time's up!
I should have gone heavy instead of 135# and just held on for dear life after that. But alas. My score was 7 rounds + 30 reps and max weight of 135#.
At least I beat Kamil on rounds, but his C&J was 205#!!!
Tuesday, 9 February 2016
Crossfit log for Tuesday, February 9th
Oh man, that was a kick in the teeth.
Warm was ok, 4 minutes of 1 shuttle run, 10 good mornings, 10 seconds ring hold at the top.
The EMOM was rough at the end.
12 minutes of :
odd minute: max set of ring dips (pick a number of reps you can sustain, I did 7)
even number: 5 heavy touch and go dead lifts. Kamil, Jocelyn and I shared a 225# bar. (Jocelyn flipped the even/odd sets, I just waited for Kamil to finish, there was plenty of time).
Last round I on I could only muster 5 dips. So I'll call that a good choice.
The WOD was horrible.
5 freaking rounds for time:
- 30 kettle bell swings 24kg/16kg
- 15/10 calorie row
- 30 double unders
The row off the kettle bell was really rough on the upper back. Even splitting the difference and using the 20kg kettle bell, I was suffering by round 3.
Didn't even finish round 5 as they capped it at 20 minutes. At the end I had no shoulders left to stabilize the kettle bell, so I just stopped with half a minute left.
4 rounds and 18 kb swings. Horrible.
Maybe I should have gone women's RX with the yellow kettle bell and only 10 calories.
Thinking about it now, I definitely should have done that. Oh well.
Warm was ok, 4 minutes of 1 shuttle run, 10 good mornings, 10 seconds ring hold at the top.
The EMOM was rough at the end.
12 minutes of :
odd minute: max set of ring dips (pick a number of reps you can sustain, I did 7)
even number: 5 heavy touch and go dead lifts. Kamil, Jocelyn and I shared a 225# bar. (Jocelyn flipped the even/odd sets, I just waited for Kamil to finish, there was plenty of time).
Last round I on I could only muster 5 dips. So I'll call that a good choice.
The WOD was horrible.
5 freaking rounds for time:
- 30 kettle bell swings 24kg/16kg
- 15/10 calorie row
- 30 double unders
The row off the kettle bell was really rough on the upper back. Even splitting the difference and using the 20kg kettle bell, I was suffering by round 3.
Didn't even finish round 5 as they capped it at 20 minutes. At the end I had no shoulders left to stabilize the kettle bell, so I just stopped with half a minute left.
4 rounds and 18 kb swings. Horrible.
Maybe I should have gone women's RX with the yellow kettle bell and only 10 calories.
Thinking about it now, I definitely should have done that. Oh well.
Wednesday, 23 December 2015
Crossfit log for Wednesday, December 23rd
Didn't want to get out of bed this morning. But since it will likely be my last Crossfit class until after Christmas, I dragged myself out of bed and planned to go easy.
When I signed up just before leaving the house, there 14 of 14 spots left, I would be the only person. Thankfully Kyle and Véro where there when I arrived. I guess they hadn't signed up for the class.
Warm up was 3 rounds of 5 pull ups (strict), 10 empty bar thrusters, and 12 sit ups. Did two rounds.
Started with a clean complex EMOM for 7 minutes: 1 high hang clean + 1 hang clean + 1 clean. Don't drop the bar until after all three are done.
Did 135#, 145# and 155# for the first three rounds and stayed at 155# to the end.
Last couple of rounds were getting rough.
Then, after all those heavy back squats yesterday at the Y, we had 1 rep max back squat. Crap.
Got up to 295# and called it there.
The WOD was a 21-15-9 couplet of deadlifts and box jumps, 245#/30" for the men and 165#/24" for the women. There was a 10 minute cap.
As I hummed and hawed, I remembered my plan to go easy and figured if I wanted any chance of finishing under the cap I should just go women's Rx for everything and for get about using the 30" box or splitting the differenct on the deadlifts.
So I did women's Rx and had a great workout. Finished right in the pack at 7:13.
Very happy with that..
When I signed up just before leaving the house, there 14 of 14 spots left, I would be the only person. Thankfully Kyle and Véro where there when I arrived. I guess they hadn't signed up for the class.
Warm up was 3 rounds of 5 pull ups (strict), 10 empty bar thrusters, and 12 sit ups. Did two rounds.
Started with a clean complex EMOM for 7 minutes: 1 high hang clean + 1 hang clean + 1 clean. Don't drop the bar until after all three are done.
Did 135#, 145# and 155# for the first three rounds and stayed at 155# to the end.
Last couple of rounds were getting rough.
Then, after all those heavy back squats yesterday at the Y, we had 1 rep max back squat. Crap.
Got up to 295# and called it there.
The WOD was a 21-15-9 couplet of deadlifts and box jumps, 245#/30" for the men and 165#/24" for the women. There was a 10 minute cap.
As I hummed and hawed, I remembered my plan to go easy and figured if I wanted any chance of finishing under the cap I should just go women's Rx for everything and for get about using the 30" box or splitting the differenct on the deadlifts.
So I did women's Rx and had a great workout. Finished right in the pack at 7:13.
Very happy with that..
Thursday, 22 October 2015
Crossfit log for Thursday, October 22nd
Today went a bit better than yesterday.
Got out of bed quickly. Got ready quickly. I was at the gym before 5:20.
Warm up was a 4 rounds of 9 wall balls 7 ring rows. Not a whole lot of fun.
Then we did close grip bench press for 3 sets of 10. I've done 20 reps at 135# in the past, but that may have been too long ago to count. I figured with enough rest I could manage 135# for 3x10.
Not quite. Sets one and two went fine, but I ran out of triceps on rep 5 of set 3. Good enough.
The WOD was a short 10 minute AMRAP of:
- 9 calorie row
- 20 wall balls
- 2 rope climbs.
Lost time retying my shoes after the first set of rope climbs. Grrr.
I discovered an efficiency boost for my rope climbs. I can pretty much climb 15' in two pulls, no matter what, but if I get a good jump and a tight tuck on the first one, I'm only a couple of feet from the 15' mark. So instead of my usual second tight tuck, I can make the difference with a way less taxing shallow tuck which takes much less effort to straighten out. Way better.
Managed 3 full rounds + 9 calories.
I was spent. Wish I had tied my shoes tight from the get go.
Got out of bed quickly. Got ready quickly. I was at the gym before 5:20.
Warm up was a 4 rounds of 9 wall balls 7 ring rows. Not a whole lot of fun.
Then we did close grip bench press for 3 sets of 10. I've done 20 reps at 135# in the past, but that may have been too long ago to count. I figured with enough rest I could manage 135# for 3x10.
Not quite. Sets one and two went fine, but I ran out of triceps on rep 5 of set 3. Good enough.
The WOD was a short 10 minute AMRAP of:
- 9 calorie row
- 20 wall balls
- 2 rope climbs.
Lost time retying my shoes after the first set of rope climbs. Grrr.
I discovered an efficiency boost for my rope climbs. I can pretty much climb 15' in two pulls, no matter what, but if I get a good jump and a tight tuck on the first one, I'm only a couple of feet from the 15' mark. So instead of my usual second tight tuck, I can make the difference with a way less taxing shallow tuck which takes much less effort to straighten out. Way better.
Managed 3 full rounds + 9 calories.
I was spent. Wish I had tied my shoes tight from the get go.
Monday, 19 October 2015
Accessory log for Monday, October 19th
Short accessory workout at the Y.
Didn't have my lifting bag, but I did have my rings.
I did some z-presses, which I really need more work on. Maybe I should abandon these in favor of RDL's, one legged RDLs and Good mornings, until my flexibility is a bit better.
I have trouble sitting with my legs straight out in front of me and keeping a neutral vertical spine. Damn hamstrings.
Anyway, I did the best I could.
After that I did some strict ring dips. Had to tape my wrist. After physio this morning, it's a bit sore and I didn't have my wraps with me.
I tried to change the format of my EMOM, instead of 10 minutes at 5 reps, I tried to do 5 minutes at 10 reps.
This was a mistake. I made 3 rounds plus 6 reps. Horrible. Next time I'll try 7 minutes at 7 reps. See how that goes.
I did a couple of sets of strict pull ups and ring rows, then called it a day.
I need a more formal plan.
Didn't have my lifting bag, but I did have my rings.
I did some z-presses, which I really need more work on. Maybe I should abandon these in favor of RDL's, one legged RDLs and Good mornings, until my flexibility is a bit better.
I have trouble sitting with my legs straight out in front of me and keeping a neutral vertical spine. Damn hamstrings.
Anyway, I did the best I could.
After that I did some strict ring dips. Had to tape my wrist. After physio this morning, it's a bit sore and I didn't have my wraps with me.
I tried to change the format of my EMOM, instead of 10 minutes at 5 reps, I tried to do 5 minutes at 10 reps.
This was a mistake. I made 3 rounds plus 6 reps. Horrible. Next time I'll try 7 minutes at 7 reps. See how that goes.
I did a couple of sets of strict pull ups and ring rows, then called it a day.
I need a more formal plan.
Thursday, 15 October 2015
Crossfit log for Thursday, October 15th
Fell asleep rather late last night, but with my schedule this week and having Clarisse over to be there for the kids if they woke up, there was no way I was missing today's Crossfit.
Crawled out of bed and got ready.
Started with a rather intense warm up, 3 rounds for time of:
- 5 Hang Power Cleans, 95/65 lbs
- 5 Front Squats
- 5 Squat Cleans
- 2 Shuttle Runs
I took longer to get ready and was a round behind so I stopped after two rounds. After I changed my shoes for the cleans, I did round 3, in lifters instead of nanos and just didn't do the run.
Next was cleans, tripples at 70%, 70%, 75%, 75% and 80%
The two sets at 75% were the best, fast through the middle, fast under the bar. at 70% I was slow on the second pull. At 80% the first one I caught to far back, the second two far forward and finally the thirds was just right, a la Goldilocks.
Then the WOD. Ugh. Didn't like this one.
5 rounds for time, 15 minute cap.
- 2 Shuttle Runs
- 6 Strict Handstand Push-ups
- 7 Ground To Overheads, 155/105 lbs
- 15 Ball Slams
I wasn't comfortable going upside down with my eye, so I did paralette push ups with my feet on a bench, close enough.
I went way too heavy on the bar, I should've did women's Rx, but decided to split the difference and did 135#. Even 115# would have been smarter.
Didn't even get through round 4, made it to two ball slams. So 3+17. Meh. At least I enjoyed the cleans.
Crawled out of bed and got ready.
Started with a rather intense warm up, 3 rounds for time of:
- 5 Hang Power Cleans, 95/65 lbs
- 5 Front Squats
- 5 Squat Cleans
- 2 Shuttle Runs
I took longer to get ready and was a round behind so I stopped after two rounds. After I changed my shoes for the cleans, I did round 3, in lifters instead of nanos and just didn't do the run.
Next was cleans, tripples at 70%, 70%, 75%, 75% and 80%
The two sets at 75% were the best, fast through the middle, fast under the bar. at 70% I was slow on the second pull. At 80% the first one I caught to far back, the second two far forward and finally the thirds was just right, a la Goldilocks.
Then the WOD. Ugh. Didn't like this one.
5 rounds for time, 15 minute cap.
- 2 Shuttle Runs
- 6 Strict Handstand Push-ups
- 7 Ground To Overheads, 155/105 lbs
- 15 Ball Slams
I wasn't comfortable going upside down with my eye, so I did paralette push ups with my feet on a bench, close enough.
I went way too heavy on the bar, I should've did women's Rx, but decided to split the difference and did 135#. Even 115# would have been smarter.
Didn't even get through round 4, made it to two ball slams. So 3+17. Meh. At least I enjoyed the cleans.
Monday, 28 September 2015
Accessory log for Monday, September 28th
Gotta put in as much time as possible this week. I'm going in for eye surgery on Wednesday, so I'll likely be out of commission Wednesday and Thursday.
I went to the Y with no plan. I figured I have a ton of accessory work to do, I'd think of something.
I also want to work power through the middle, so I started with power snatch.
Went well, did some doubles up to 115#, then 3 singles at 125#. Felt good.
After that I did some supinated bent over rows with the 125#, realized I should have started with the Romanian deadlifts. so I peeled back to 95# and did a set of 8 RDLs.
Then I bumped it up to 115# for 5 or 6 more, can't remember.
Got some pretty good range of motion doing these, I think it's starting to work.
Then I resumed the rows at 175#. I don't think I'm doing them right. I'm going to peel back the weight and ask Dave to give me some pointers next time to make sure I'm working up correctly.
After that I did some ring rows. 2 sets of 8, focusing on grip and lat engagement and called it a day.
Felt pretty good.
I went to the Y with no plan. I figured I have a ton of accessory work to do, I'd think of something.
I also want to work power through the middle, so I started with power snatch.
Went well, did some doubles up to 115#, then 3 singles at 125#. Felt good.
After that I did some supinated bent over rows with the 125#, realized I should have started with the Romanian deadlifts. so I peeled back to 95# and did a set of 8 RDLs.
Then I bumped it up to 115# for 5 or 6 more, can't remember.
Got some pretty good range of motion doing these, I think it's starting to work.
Then I resumed the rows at 175#. I don't think I'm doing them right. I'm going to peel back the weight and ask Dave to give me some pointers next time to make sure I'm working up correctly.
After that I did some ring rows. 2 sets of 8, focusing on grip and lat engagement and called it a day.
Felt pretty good.
Tuesday, 8 September 2015
Crossfit log for Tuesday, September 8th
My wrist is really starting to bother me. It'll be two months tomorrow that I injured it and it's still as sore as it was last month.
I took 3 full days off and this morning it was worse than last week.
I had to resort to paralette push ups for the first round of warm as my first handstand push up was a complete fail.
Warm up was a 6 minute AMRAP of:
5 Handstand Push-ups
5 Strict Knees-to-elbows
2 Shuttle Runs
Running was fine, first round I did 3 instead of two.
Strict knees to elbows was really good.
By round two the hspu were doable, but I didn't even get through 3 rounds.
Strength work was overhead squat 4 sets of 3.
Worked with Kamil. I was worried about my wrist on these, but warmed up on the hspu work and warming up on the ohs, it hurt but didn't hurt more as the weight went up, so I kept going. Maxed out at 115# for the last 3 sets.
The WOD was a variation of Fran.
21-15-9 reps, for time of:
Row (calories)
Thruster, 95/65 lbs
Chest-to-bar Pull-up
Scaled to regular pull-ups and 75# on the bar. Good choices. Finished in 13:46, middle of the pack. Didn't really fade. Last round unbroken. Kamil and i started on the Thrusters since there weren't enough rowers for everyone. Made the first set of 21 thrusters a bit easier to manage.
I need to time my row better, I used to get 1 calorie per pull, but lately it's been closer to 2 calories for 3 pulls. Gotta let that flywheel spin down a bit between pulls.
Turned out better than I had expected.
Wednesday, 26 August 2015
Crossfit log for Wednesday, August 26th
No Crossfit on Monday, you would think I wouldn't be so tired on a Wednesday. You'd be wrong.
I am wiped.
I only managed to drag myself out of bed because I have run club at lunch and wouldn't be able to make up the strength work.
Warm up considered I'd named monster walk and band pull aparts. Tedious.
Strength work was heavy back squats. 4 sets of 4 at 85%.
Started at 275#for the sake of barbell math, but that was really hard and a full 7 lbs over my 85%. So for sets 2 and 3I went 3 lbs below at 265#. Much more manageable. Tried the last set at 275#, should have stayed at 265#. First one was fine, second one I had to take a step forward and too the right to save it and the third Kamil had to ball me out. Stopped there.
Oh well, you won't know your limits unless you are willing to try to go beyond them.
The 10 minute EMOM of 3 strict press at 65% went well.
And finally the WOD
4 rounds for time with a 15 minute cap
- 20 kettle bell swings 32/24
- 15 toes to bar
- 10 calorie row
Scaled well. Women Rx on the kettle bell, dropped the t2b to 12 and was on track to beat the cap at the end of round 3.
But round 4 really fell apart on the t2b. Managed to get back to the rower for a single calorie.
Good enough.
Tuesday, 25 August 2015
Crossfit log for Tuiesday, August 25th
A mixed bag this morning.
The part I expected to struggle with went well and the part I expected to do well was pretty horrible.
I think this was a good lesson in expectation management.
Warm up was a rushed 2 rounds of 200m row, 10 overhead squats and 10 snatch grip Romanian deadlifts. Empty bar, but still. OHS went really well.
Then we jumped into the "pause power position" snatches. These went shockingly well. Board said 3 singles at 90%, 95% and 100% of max of this movement (not of regular snatch). I don't have a max I just kept going up until it got dicey, which was 115#, which I did twice.
We followed that up with low hang snatch, from just below the knee. Also went well. Peeled back to 95# then up to 115#, and 125#. I caught 125# but felt really slow. Decided to try 135#. I figured, why not? But the slowness didn't help, there was no way I was getting under it, so called it a day.
This allowed me to get started on the regular deadlifts, work up to 1 heavy set of 5.
I did 275#. Planned on trying 315# but 275# was solid and time was short. Happy with that. I need to rebuild my deadlift, so going to heavy now would have been counter productive.
The WOD sucked.
6 minute AMRAP of
- 10 thrusters 95#/65#
- 8 box jump overs 24"/ 20"
- 6 deficit handstand push ups 4"/3"
I tried an hspu with 2" plates and was successful, but I knew I wouldn't be able to do 6, I just went flat, no plates, no abmat. Even that proved a challenge.
The trusters, even scaled at 75# were murder on my wrist. Only the box jump overs went well, and even then, there weren't great.
I only managed 1 round + 7 thrusters. Ugh. Oh well.
The part I expected to struggle with went well and the part I expected to do well was pretty horrible.
I think this was a good lesson in expectation management.
Warm up was a rushed 2 rounds of 200m row, 10 overhead squats and 10 snatch grip Romanian deadlifts. Empty bar, but still. OHS went really well.
Then we jumped into the "pause power position" snatches. These went shockingly well. Board said 3 singles at 90%, 95% and 100% of max of this movement (not of regular snatch). I don't have a max I just kept going up until it got dicey, which was 115#, which I did twice.
We followed that up with low hang snatch, from just below the knee. Also went well. Peeled back to 95# then up to 115#, and 125#. I caught 125# but felt really slow. Decided to try 135#. I figured, why not? But the slowness didn't help, there was no way I was getting under it, so called it a day.
This allowed me to get started on the regular deadlifts, work up to 1 heavy set of 5.
I did 275#. Planned on trying 315# but 275# was solid and time was short. Happy with that. I need to rebuild my deadlift, so going to heavy now would have been counter productive.
The WOD sucked.
6 minute AMRAP of
- 10 thrusters 95#/65#
- 8 box jump overs 24"/ 20"
- 6 deficit handstand push ups 4"/3"
I tried an hspu with 2" plates and was successful, but I knew I wouldn't be able to do 6, I just went flat, no plates, no abmat. Even that proved a challenge.
The trusters, even scaled at 75# were murder on my wrist. Only the box jump overs went well, and even then, there weren't great.
I only managed 1 round + 7 thrusters. Ugh. Oh well.
Friday, 24 July 2015
Crossfit log for Friday, July 24th
Oh man. Two days is not enough recovery from donating blood.
Jackie was hard enough, but at least it was only 13 minutes.
Today we did Kelly
5 bloody rounds for time of:
- 400m run
- 30 box jumps
- 30 wall balls
5 bloody rounds for time of:
- 400m run
- 30 box jumps
- 30 wall balls
I went into oxygen debt before I even finish the first run! Before we started I was all, "Oh 20 minutes max, 4 minutes per round, worst case". Ha! First round was 7:23. Granted the run is way more than 400m, I'll bet it's nearly 500m.
During the first round I was already negotiating with myself to do only 4 rounds, maybe even 3.
As I finished round 4 there were still people out on the run so I had no excuse.
Finished in 39:57. Double my worst case estimate.
I did only 3 of the 4 sets of 10 dumbbell strict press, and didn't bother with the squats, which were light again this week. I squatted heavy yesterday, so I'm good with that.
I need a nap.
Monday, 22 June 2015
Crossfit log for Monday, June 22nd
Went to bed later than I wanted to, after a busy father's day of crepes, swimming lessons, a movie with my whole family, ham and egg crepe wraps for lunch, a road trip to Prehistoric World in Morrisburg, and group bath with the little kids in the big tub.
Somehow still managed to get out of be and to the box for the 5:30am class.
Started with back squats (5x5 @ 67%) and (strict press 5x5 @ 80%)
2 thirds of my back squat is 210#, but I settled for 205#, didn't want to bother with fractional plates. That went well.
Before hitting the 80% I wanted to do a heavy single or double. Planned on a double at 125#, but it wasn't happening. Got an ugly single. Decided to use 135# as my max until I actually hit heavier.
Even then, I did the first set at 105# and it was rough. So I dropped to 95# and had to fight for the fifth, each set. I really need to work my overhead.
The WOD looked worse than it was.
3 rounds of 4 minute AMRAP on 2 minutes rest.
- 10 calorie row
- 10 burpees
- 7 chest to bar pull ups.
Continue where you left off.
For all but the last two rounds I did one or two ctb first and the rest as regular pull ups.
Burpees killed me.
You didn't get very far in 4 minutes, so it wasn't so bad. Managed only 5 rounds.
Somehow still managed to get out of be and to the box for the 5:30am class.
Started with back squats (5x5 @ 67%) and (strict press 5x5 @ 80%)
2 thirds of my back squat is 210#, but I settled for 205#, didn't want to bother with fractional plates. That went well.
Before hitting the 80% I wanted to do a heavy single or double. Planned on a double at 125#, but it wasn't happening. Got an ugly single. Decided to use 135# as my max until I actually hit heavier.
Even then, I did the first set at 105# and it was rough. So I dropped to 95# and had to fight for the fifth, each set. I really need to work my overhead.
The WOD looked worse than it was.
3 rounds of 4 minute AMRAP on 2 minutes rest.
- 10 calorie row
- 10 burpees
- 7 chest to bar pull ups.
Continue where you left off.
For all but the last two rounds I did one or two ctb first and the rest as regular pull ups.
Burpees killed me.
You didn't get very far in 4 minutes, so it wasn't so bad. Managed only 5 rounds.
Monday, 2 March 2015
Year of Strength comes to an end, mission accomplished.
After having spent nearly a year and a half working on mobility at the Y during my lunch hour, 14 months ago I changed gears away from mobility to strength development.
This has been the two first steps in systematically and relentlessly tackling my weaknesses. Instead of rolling, stretching or mobilizing a body part I'd be doing back squats, front squats, shoulder press, bench press or dead lifts every lunch hour.
My programming was rudimentary. Much like a Running Room marathon training plan, an advanced athlete likely wouldn't use my plan, but I'm at the early enough stages of my development that any strength specific work will show results.
I'm glad I have the experience of running in this regard, I know the risk of assuming that what worked in the past will always work. The truth is, as you evolve as an athlete, the strategies used in your early days won't always work. Eventually you'll have to learn new strategies if you don't want to plateau.
My programming followed a basic 6 week program, based on percentages of max weight.
- Week one was 5 sets of 5 reps at 75% of max.
- Week two, 3 sets of 5 at 80%
- Week three, 5 sets of 3 at 85%
- Week four, 3 sets of 3 at 90%
- Week five, 3 singles or 1 double at 95%
- Week six, retest.
Sometimes I'd take a week off, sometimes my timetable got interrupted by life. I didn't worry about it, I'd either start over, or step back by 2 weeks keep going from there, depending where I was in the program.
In the second half of the year I added an interesting twist. I'd work up to a heavy single before peeling back to do my reps. This would be between 95% and 105% of my current max. If it felt good I'd push, if it didn't I'd peel back sooner, if it really didn't feel good, I call it a day before hitting my reps.
This made the first set of reps feel way easier, and the last set way harder. The opposite of starting reps right after warm up.
Somewhere along the way I set a goal of 315# back squat by year's end. Wherever the other lifts were at that point, so be it.
Christmas came around and I was still at 295#, so I figured since my "year of mobility" went 4 months over there's no reason not to continue my "year of strength" for at least one more 6 week cycle.
Today marks the last day of that cycle and here are the results.
In terms of percentages, the biggest gain was my Overhead squat, which more due to mobility improvements than strength development (I did continue mobility work, but it was not my focus).
My dead lift was also a huge gain, but I don't think the 285lbs starting weight was really my best at the time.
My back squat and front squat are where I really made a difference, in large part due to the improved mobility, but also sheer hard work.
I am really happy with the result of the phase, except my bench and overhead didn't thrive in the second half the way my squats did. I may spend more time on them even as I change my focus.
Since it is time to change gears again and focus on power, endurance and some gymnastics skills to be a more well rounded athlete, I need to work out my new plan which will include running 3 times per week and more Olympic lifting.
I'll give myself the week to sort out the details and start next Monday.
I am a little bit worried I'll fall into a funk after hitting a goal I've been working towards for so long. I mean all that work for essentially 18 seconds of accomplishment.
I think since I have more goals already lined up and this was just a stepping stone, that I'll be okay.
Enjoy the journey I guess. Or as I've been saying all along just lay the bricks, the rest will take care of itself.
This has been the two first steps in systematically and relentlessly tackling my weaknesses. Instead of rolling, stretching or mobilizing a body part I'd be doing back squats, front squats, shoulder press, bench press or dead lifts every lunch hour.
My programming was rudimentary. Much like a Running Room marathon training plan, an advanced athlete likely wouldn't use my plan, but I'm at the early enough stages of my development that any strength specific work will show results.
I'm glad I have the experience of running in this regard, I know the risk of assuming that what worked in the past will always work. The truth is, as you evolve as an athlete, the strategies used in your early days won't always work. Eventually you'll have to learn new strategies if you don't want to plateau.
My programming followed a basic 6 week program, based on percentages of max weight.
- Week one was 5 sets of 5 reps at 75% of max.
- Week two, 3 sets of 5 at 80%
- Week three, 5 sets of 3 at 85%
- Week four, 3 sets of 3 at 90%
- Week five, 3 singles or 1 double at 95%
- Week six, retest.
Sometimes I'd take a week off, sometimes my timetable got interrupted by life. I didn't worry about it, I'd either start over, or step back by 2 weeks keep going from there, depending where I was in the program.
In the second half of the year I added an interesting twist. I'd work up to a heavy single before peeling back to do my reps. This would be between 95% and 105% of my current max. If it felt good I'd push, if it didn't I'd peel back sooner, if it really didn't feel good, I call it a day before hitting my reps.
This made the first set of reps feel way easier, and the last set way harder. The opposite of starting reps right after warm up.
Somewhere along the way I set a goal of 315# back squat by year's end. Wherever the other lifts were at that point, so be it.
Christmas came around and I was still at 295#, so I figured since my "year of mobility" went 4 months over there's no reason not to continue my "year of strength" for at least one more 6 week cycle.
Today marks the last day of that cycle and here are the results.
| Lift | Starting weight (12/26/14) | Ending weight (03/03/2015) | Difference in lbs | % of increase |
| Bench | 185 | 230 | 45 | 24.32% |
| Dead lift | 285 | 365 | 80 | 28.07% |
| Press | 120 | 145 | 25 | 20.83% |
| Back squat | 245 | 315 | 70 | 28.57% |
| Front squat | 215 | 275 | 60 | 27.91% |
| Overhead Squat | 95 | 145 | 50 | 52.63% |
In terms of percentages, the biggest gain was my Overhead squat, which more due to mobility improvements than strength development (I did continue mobility work, but it was not my focus).
My dead lift was also a huge gain, but I don't think the 285lbs starting weight was really my best at the time.
My back squat and front squat are where I really made a difference, in large part due to the improved mobility, but also sheer hard work.
I am really happy with the result of the phase, except my bench and overhead didn't thrive in the second half the way my squats did. I may spend more time on them even as I change my focus.
Since it is time to change gears again and focus on power, endurance and some gymnastics skills to be a more well rounded athlete, I need to work out my new plan which will include running 3 times per week and more Olympic lifting.
I'll give myself the week to sort out the details and start next Monday.
I am a little bit worried I'll fall into a funk after hitting a goal I've been working towards for so long. I mean all that work for essentially 18 seconds of accomplishment.
I think since I have more goals already lined up and this was just a stepping stone, that I'll be okay.
Enjoy the journey I guess. Or as I've been saying all along just lay the bricks, the rest will take care of itself.
Friday, 20 February 2015
Strength work for Friday, February 20th
Did some overhead squat work.
After yesterdays breakthrough lift and a massage at noon into my armpits and surrounding shoulder tissue I though it would be interesting to see what I could muster.
The goal wasn't to go heavy, but to sit in the bottom and work the position.
Empty bar went really well, so did 65#, and 95#.
At 115# it got harder as it was, well, heavier, and my shoulders were getting fatigued.
I was able to get really deep. Deeper than my lifts yesterday, but obviously not as heavy.
After that I did some work on my pistols, using a low bench. Not having much success, when Duane came along to give me some pointers.
We did some floor exercises and found some really sticky spots for me to work.
I'll try them out this weekend and report back.
After yesterdays breakthrough lift and a massage at noon into my armpits and surrounding shoulder tissue I though it would be interesting to see what I could muster.
The goal wasn't to go heavy, but to sit in the bottom and work the position.
Empty bar went really well, so did 65#, and 95#.
At 115# it got harder as it was, well, heavier, and my shoulders were getting fatigued.
I was able to get really deep. Deeper than my lifts yesterday, but obviously not as heavy.
After that I did some work on my pistols, using a low bench. Not having much success, when Duane came along to give me some pointers.
We did some floor exercises and found some really sticky spots for me to work.
I'll try them out this weekend and report back.
Monday, 9 February 2015
Strength log for Monday, February 9th
Today I found out why they don't allow velco weight belts in powerlifting competition.
I worked up to a heavy front squat, was at 255# planning to go for 275# pr attempt when my belt popped off at the bottom and I had bail.
I wasn't very happy, but thought it was a fluke or I hadn't tied it properly.
I decided today wasn't the day to PR and peeled back to do 3 sets of 5 at 80% (215#).
First set, third rep, belt popped off again. This time I didn't bail and managed to stand it up. I was really unhappy at this point.
Went and borrowed the leather belt from the Y front desk, which is either too loose or too tight. But manged to get my 3 sets of 5 in, starting over, got an extra three reps in.
After that, I set up the rings and the band and did some muscle up progressions: pull ups with false grip as high as I could.
Needs a lot of work, but it's a start.
I worked up to a heavy front squat, was at 255# planning to go for 275# pr attempt when my belt popped off at the bottom and I had bail.
I wasn't very happy, but thought it was a fluke or I hadn't tied it properly.
I decided today wasn't the day to PR and peeled back to do 3 sets of 5 at 80% (215#).
First set, third rep, belt popped off again. This time I didn't bail and managed to stand it up. I was really unhappy at this point.
Went and borrowed the leather belt from the Y front desk, which is either too loose or too tight. But manged to get my 3 sets of 5 in, starting over, got an extra three reps in.
After that, I set up the rings and the band and did some muscle up progressions: pull ups with false grip as high as I could.
Needs a lot of work, but it's a start.
Wednesday, 10 December 2014
Mobility log for Wednesday, December 10th
Shouldn't have gone, but I wanted to put the new homework into practice while it was still fresh, and really, I don't feel right when I miss going to the gym.
But I wasn't fully recovered from whatever is invading my lungs and the needle work on my pecs was still tender.
So I did the homework, tried some hand stands. Wasn't impressive.
Then I decided to to bench. Mistake. Only made it to a single at 205#. Meh.
Left feeling worse then when I arrived.
Need to let the process happen. Lesson learned.
But I wasn't fully recovered from whatever is invading my lungs and the needle work on my pecs was still tender.
So I did the homework, tried some hand stands. Wasn't impressive.
Then I decided to to bench. Mistake. Only made it to a single at 205#. Meh.
Left feeling worse then when I arrived.
Need to let the process happen. Lesson learned.
Tuesday, 9 December 2014
Strength log for Tuesday, December 9th
Back squats. Goal was 3 triples at 90% or 265#, so naturally I had to push it and tried 275#.
Didn't workout so well. First set, second rep was a fight, third rep I had to bail.
That wasn't part of the plan.
Regrouped, peeled back to 265#, the original target and things went way better.
Started over, so I got my 3 triples plus a double to start at 93%. I'll take it.
I'm going to blame it on recovering from whatever bug I've had.
Didn't workout so well. First set, second rep was a fight, third rep I had to bail.
That wasn't part of the plan.
Regrouped, peeled back to 265#, the original target and things went way better.
Started over, so I got my 3 triples plus a double to start at 93%. I'll take it.
I'm going to blame it on recovering from whatever bug I've had.
Thursday, 4 December 2014
Crossfit log for Thursday, December 4th
No preamble, straight to the WOD.
19 minute AMRAP (6min + 2min rest + 5min + 2min rest + 4min)
6:00 of
- 7 clean and jerk @ 95#
- 7 pull ups
- 21 double unders
2:00 rest
5:00 of
- 9 hang power clean @ 95#
- 6 power jerk @ 95#
- 3 bar muscle ups (scale to dips)
2:00 rest
4:00 of
- 10 pistols (scale to 20 air squats)
- 5 handstand push ups
Sweat fest.
Warming up I tried to get a bar muscle up with little success. Justin suggested a bigger swing from the start and suddenly I was within inches of getting. Coach even got his camera out because it looked like today was the day.
Alas, after 5 or 6 attempts I was running out of steam. So close.
Then warming up double unders, going nowhere, coach said to keep my hands down, I was bringing them up to high with each rotation of the rope. Tried it. BAM! 15 effortless double unders.
First round I gave Justin a run for his money. He finished the c&j 1 rep ahead, but I smoked the pull ups and he broke them up. Then BAM 21 double unders. unbroken. First to the bar for round 2.
Then of course I slowed right down (parched throat, thanks creatine, so I gulped some water between rounds). But kept a steady pace. Both rounds were like 15-18 double unders. I managed 3 full rounds in 6:00.
Again first round of the second part was really quick. All unbroken. Second round I dropped the bar on the 8th clean then rested, picked it up for rep 9 and right into the jerks.
Again, 3 rounds even.
Air squats were fast the first round, and hspu went well. Really running out of gas by now, last round I came off the wall after 3 hspu, there was only 15 seconds left, if I could get two more reps I'd be 3 rounds even again. With hspu, when you're done, you're done, so I geve it everything I had, and kipped like a mad man and somehow managed to get two more coming off the wall for each one.
Worked really hard on that one. Proud of my near muscle up and really proud of my double unders.
Good workout.
19 minute AMRAP (6min + 2min rest + 5min + 2min rest + 4min)
6:00 of
- 7 clean and jerk @ 95#
- 7 pull ups
- 21 double unders
2:00 rest
5:00 of
- 9 hang power clean @ 95#
- 6 power jerk @ 95#
- 3 bar muscle ups (scale to dips)
2:00 rest
4:00 of
- 10 pistols (scale to 20 air squats)
- 5 handstand push ups
Sweat fest.
Warming up I tried to get a bar muscle up with little success. Justin suggested a bigger swing from the start and suddenly I was within inches of getting. Coach even got his camera out because it looked like today was the day.
Alas, after 5 or 6 attempts I was running out of steam. So close.
Then warming up double unders, going nowhere, coach said to keep my hands down, I was bringing them up to high with each rotation of the rope. Tried it. BAM! 15 effortless double unders.
First round I gave Justin a run for his money. He finished the c&j 1 rep ahead, but I smoked the pull ups and he broke them up. Then BAM 21 double unders. unbroken. First to the bar for round 2.
Then of course I slowed right down (parched throat, thanks creatine, so I gulped some water between rounds). But kept a steady pace. Both rounds were like 15-18 double unders. I managed 3 full rounds in 6:00.
Again first round of the second part was really quick. All unbroken. Second round I dropped the bar on the 8th clean then rested, picked it up for rep 9 and right into the jerks.
Again, 3 rounds even.
Air squats were fast the first round, and hspu went well. Really running out of gas by now, last round I came off the wall after 3 hspu, there was only 15 seconds left, if I could get two more reps I'd be 3 rounds even again. With hspu, when you're done, you're done, so I geve it everything I had, and kipped like a mad man and somehow managed to get two more coming off the wall for each one.
Worked really hard on that one. Proud of my near muscle up and really proud of my double unders.
Good workout.
Monday, 1 December 2014
Strength log for Monday, December 1st
Complete failure.
I fought 150# for a good 7 or 8 seconds, several inches above my head, as my torso slowly collapsed under the effort.
I tried a second time, after a long break and it was worse.
I have no excuse. I was all creatined up. Even took a "performance intensifier" called Rocket Science, by Magnum Nutracuticals. (yeah, that's not a word).
I think I need to hit my current max (145#) for a double before I try again. That's my next mission.
We'll see how that goes.
Then I did some physio and mobility work.
Before I left I did some rows on the TRX. Not quite rings, but the closest I can get at the Y. Gotta start working towards those muscle ups!
I fought 150# for a good 7 or 8 seconds, several inches above my head, as my torso slowly collapsed under the effort.
I tried a second time, after a long break and it was worse.
I have no excuse. I was all creatined up. Even took a "performance intensifier" called Rocket Science, by Magnum Nutracuticals. (yeah, that's not a word).
I think I need to hit my current max (145#) for a double before I try again. That's my next mission.
We'll see how that goes.
Then I did some physio and mobility work.
Before I left I did some rows on the TRX. Not quite rings, but the closest I can get at the Y. Gotta start working towards those muscle ups!
Subscribe to:
Posts (Atom)