With Kiza out of town yet again, no morning Crossfit for me. Alas, it is retest week for the last week of September's test workouts, so I had to go full Crossfit at the Y.
So today was a repeat of September 24th WOD but with different strength work.
Last time we did push press for 1 rep max. This time was 3 rep max front squat.
I managed 245# without problem, but then jumped to 265# and after 2 reps I was done, the second rep was a real struggle, even though the first one was up and down quite easily.
Once again, the WOD was horrible.
1000m row - all out. did 3:44 3 seconds faster than last time
Rest 5 minutes
Resume WOD at 8:44
3 rounds for time of
- 15 lateral burpees over bar
- 25 wall balls. 20# ball. Except the only med ball at the Y is 15#
Even with the lighter med ball, I took 33 seconds longer, might have been closer but once I realized I wasn't going to beat my time, I lost my motivation.
Finished in 21:39. I blame the front squats. I wish he'd paired it with similar strength work. Oh well. Done. At least I was close.
Showing posts with label Mental Games. Show all posts
Showing posts with label Mental Games. Show all posts
Monday, 2 November 2015
Wednesday, 9 September 2015
Crossfit log for Wednesday, September 9th
I've had a few workouts lately that I push really hard, harder than usual. Today was one of those.
After the warm up of rowing 100m, 12 goblet squats and 7 strict push ups for 5 minutes, we did fairly light strength work.
4 sets of 4 back squats at 70%, so 221#, rounded down to 220#. And 5 sets of 5 strict press at 60%, 85#.
Did the squats with Pat, who was doing 210#, so adding 5# per side was a snap. Did the presses with Kamil, since we use the same weight and as an added bonus, put the rack at the same height.
Didn't use a belt. Did sets of 5 for the first 2 sets of back squats, autopilot.
Not much to tell here.
The WOD wad 5 rounds for time
- run 200m
- 5 squat cleans, 205#/135#
205# wasn't happening, and I didn't think 185#would go either, women's Rx seemed too little, so I opted for 155#. My wrist felt totally fine. Weird.
Before we started I noticed Kamil also had 155#, so I totally thought game on!
Running in lifters sucks, but cleaning in flats sucks worse. So I used my Asics lift trainers, it was the best compromise available to me.
First run was pretty much the same for everyone, but I finished the cleans before Kamil. Stayed ahead of him on the second run, and again faster on the cleans.
The run started to hurt, and he caught me at the end getting to his bar before me, but once again, finished ahead on the cleans. As I walked to the door catching my breath he passed me. I didn't let him get too far ahead, and we finished the cleans neck and neck.
He got a good lead on me on the last run, but he was hurting on the cleans at this point, I just hammered them out and finished 4 seconds ahead in 12:51
I was totally rolling on the ground moaning and grunting in a pool of sweat afterwards.
It's good to go to that dark place every once in a while.
After the warm up of rowing 100m, 12 goblet squats and 7 strict push ups for 5 minutes, we did fairly light strength work.
4 sets of 4 back squats at 70%, so 221#, rounded down to 220#. And 5 sets of 5 strict press at 60%, 85#.
Did the squats with Pat, who was doing 210#, so adding 5# per side was a snap. Did the presses with Kamil, since we use the same weight and as an added bonus, put the rack at the same height.
Didn't use a belt. Did sets of 5 for the first 2 sets of back squats, autopilot.
Not much to tell here.
The WOD wad 5 rounds for time
- run 200m
- 5 squat cleans, 205#/135#
205# wasn't happening, and I didn't think 185#would go either, women's Rx seemed too little, so I opted for 155#. My wrist felt totally fine. Weird.
Before we started I noticed Kamil also had 155#, so I totally thought game on!
Running in lifters sucks, but cleaning in flats sucks worse. So I used my Asics lift trainers, it was the best compromise available to me.
First run was pretty much the same for everyone, but I finished the cleans before Kamil. Stayed ahead of him on the second run, and again faster on the cleans.
The run started to hurt, and he caught me at the end getting to his bar before me, but once again, finished ahead on the cleans. As I walked to the door catching my breath he passed me. I didn't let him get too far ahead, and we finished the cleans neck and neck.
He got a good lead on me on the last run, but he was hurting on the cleans at this point, I just hammered them out and finished 4 seconds ahead in 12:51
I was totally rolling on the ground moaning and grunting in a pool of sweat afterwards.
It's good to go to that dark place every once in a while.
Monday, 13 July 2015
Crossfit log for Monday, July 13th
First workout post wrist injury.
It's feeling much better than Friday, but it still has a ways to go.
We thankfully started with back squats. No wrist involvment.
Did 5 sets of 5 at 77% a few pounds more than my usual 75% for that rep scheme, so I was a nice challenge.
I took the time to work up to a heavy single at 275# before peeling back to 245# for the working sets. Made the first set easier, but the last set harder, much harder.
Part two was strict press 5x5 at 80%. Chose 110# as my target weight. Taped up the wrist good and tight and worked up uncomfortably to 95# for 3. Did one sets at 110#, but it wasn't fun. When I set up for set 2, it was just too tender, so I bailed and dropped to 105#. Still wasn't happening.
We were running low on time anyway, since I did that heavy squat during warm up, so I just bailed.
The WOD was actually okay on my wrist (which I kept wrapped), although I couldn't do the legless rope climbs.
10 min AMRAP of:
- 1 legless rope climb (scaled to regular rope climb)
- 15 wall balls 20#
- 12 box jump overs 24"
Rope climb was fine. Two pulls each time.
Wall balls I was worried about my wrist, but it was fine. When I catch them, my wrist is almost completely straight, so there was no pain at all.
The box jumps were rough, especially the first round, I just couldn't get going with the lateral rebounds. Rounds 2 and 3 were much better/faster, round 4 I was running out of gas.
Managed a fifth rope climb seconds before the buzzer, so 4 rounds + 1.
We didn't have time to the 50 handstand push ups, which I wouldn't have been able to do anyway, althought I thought about using more abmats and the parallettes to keep my wrist straight, but I didn't come to that because we were out of time.
It's feeling much better than Friday, but it still has a ways to go.
We thankfully started with back squats. No wrist involvment.
Did 5 sets of 5 at 77% a few pounds more than my usual 75% for that rep scheme, so I was a nice challenge.
I took the time to work up to a heavy single at 275# before peeling back to 245# for the working sets. Made the first set easier, but the last set harder, much harder.
Part two was strict press 5x5 at 80%. Chose 110# as my target weight. Taped up the wrist good and tight and worked up uncomfortably to 95# for 3. Did one sets at 110#, but it wasn't fun. When I set up for set 2, it was just too tender, so I bailed and dropped to 105#. Still wasn't happening.
We were running low on time anyway, since I did that heavy squat during warm up, so I just bailed.
The WOD was actually okay on my wrist (which I kept wrapped), although I couldn't do the legless rope climbs.
10 min AMRAP of:
- 1 legless rope climb (scaled to regular rope climb)
- 15 wall balls 20#
- 12 box jump overs 24"
Rope climb was fine. Two pulls each time.
Wall balls I was worried about my wrist, but it was fine. When I catch them, my wrist is almost completely straight, so there was no pain at all.
The box jumps were rough, especially the first round, I just couldn't get going with the lateral rebounds. Rounds 2 and 3 were much better/faster, round 4 I was running out of gas.
Managed a fifth rope climb seconds before the buzzer, so 4 rounds + 1.
We didn't have time to the 50 handstand push ups, which I wouldn't have been able to do anyway, althought I thought about using more abmats and the parallettes to keep my wrist straight, but I didn't come to that because we were out of time.
Wednesday, 27 May 2015
Running log for Wednesday, May 27th
After a long weekend out of town, on my butt either in the car or in the stadium, for the Crossfit Games East Regional in Hartford, a really heavy strength day on Monday, and a miserable Crossfit workout Tuesday morning, today I opted for a run, outside.
It was hot and muggy, but mostly overcast. Only when the sun peeked out through the clouds did it get completely unpleasant.
I did my same 5km route as the last two times. Wore my Ronins (with new laces, which ironically came undone on the way back, argh)! Didn't stop on the way out. Made it to the halfway point in 14:05. One the way back I stopped briefly to re-tie my shoe and a quick water stop at the fountain.
Finished 29:34. First time under 30 minutes.
More importantly, no calf issues. I rolled them with the foam roller before leaving which may have helped, but I think I'll be using the Ronins exclusively for the next little while.
Happy with that. I'll do this a few more times, and maybe throw in a longer slower weekend run or two, before starting my training plan.
It was hot and muggy, but mostly overcast. Only when the sun peeked out through the clouds did it get completely unpleasant.
I did my same 5km route as the last two times. Wore my Ronins (with new laces, which ironically came undone on the way back, argh)! Didn't stop on the way out. Made it to the halfway point in 14:05. One the way back I stopped briefly to re-tie my shoe and a quick water stop at the fountain.
Finished 29:34. First time under 30 minutes.
More importantly, no calf issues. I rolled them with the foam roller before leaving which may have helped, but I think I'll be using the Ronins exclusively for the next little while.
Happy with that. I'll do this a few more times, and maybe throw in a longer slower weekend run or two, before starting my training plan.
Tuesday, 19 May 2015
Running log for Tuesay, May 19th
Did the same 5km route as last week, with the exception of running on the edge of the canal where there was more shade as I had no sun screen. This time I had a watch, and functional shoe laces on my racing flats. There would be no stopping to tie my shoes and I'd have an accurate time that didn't require a clock.
This time it was hot and muggy, unlike last week's pleasant overcast and cool weather.
My goal was to be around 30 minutes. So aimed for the turn around in under 15.
Stopped once for water at 3:00 and arrived at the turn around at almost exactly 14:00.
At 16:00 I felt that familiar twinge in my left calf (right hasn't bothered me since). I was not happy.
I walked for 2 or 3 minutes until I got to the water fountain, drank, and stretched and massaged my calf at the park bench, then started running again.
It felt okay, but not stellar. Ran for about 5 minutes, then walked again at the stairs down to the edge of the canal. Ran again and stopped one last time before the stairs up to Major's Hill park. One last stop at the water fountain.
16:45 to get back for a total of 30:45. Better than last week, despite the relapse of the calf thing.
I had planned to do some push press afterward, but opted to roll the calf instead.
Stretched a bit in the steam room, then back to work.
Mixed feelings about it. I'll take the rest of the week off running and roll it everyday. I'll go back to my Ronins with the extra cussion (9mm instead of 4mm) and see how it goes next week.
This time it was hot and muggy, unlike last week's pleasant overcast and cool weather.
My goal was to be around 30 minutes. So aimed for the turn around in under 15.
Stopped once for water at 3:00 and arrived at the turn around at almost exactly 14:00.
At 16:00 I felt that familiar twinge in my left calf (right hasn't bothered me since). I was not happy.
I walked for 2 or 3 minutes until I got to the water fountain, drank, and stretched and massaged my calf at the park bench, then started running again.
It felt okay, but not stellar. Ran for about 5 minutes, then walked again at the stairs down to the edge of the canal. Ran again and stopped one last time before the stairs up to Major's Hill park. One last stop at the water fountain.
16:45 to get back for a total of 30:45. Better than last week, despite the relapse of the calf thing.
I had planned to do some push press afterward, but opted to roll the calf instead.
Stretched a bit in the steam room, then back to work.
Mixed feelings about it. I'll take the rest of the week off running and roll it everyday. I'll go back to my Ronins with the extra cussion (9mm instead of 4mm) and see how it goes next week.
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, 27 February 2015
Crossfit log for Friday, February 27th
The 2015 Crossfit Open has begun.
15.1 was announced last night and gearing up for tomorrows attempt we did an easier version today, to get the muscle patterns and to get a feel for how it's going to go tomorrow.
We did 4 round of
- 9 toes to bar
- 6 dead lifts
- 3 snatches
- rest 2 minutes
using the weight you plan to use tomorrow, since I'm doing Rx for every workout I can, I used 115#, between the 3rd and 4th round there was no rest, to get the full experience of going back to the t2b right after the snatches. (sucked).
The snatches were harder than I expected. 115# is just too heavy to do them easily.
Thankfully, on coach Alex's recommendation I checked to see if split snatch is acceptable and it is. So that's good news for tomorrow.
It took me 10:12 to do the 4 rounds, so I think my game plan will be go for 5 rounds, on 0:30 - 0:45 rest between rounds. If the snatches go better with the split, the toes to bar will quickly become the limiter.
I'll have to dig deep.
We finished off the day with 1000m row at conversational pace, rest 4 minutes and repeat.
So 2000m of rowing over the span of 12 minutes to flush things out.
Feeling good. Tomorrow should be interesting.
15.1 was announced last night and gearing up for tomorrows attempt we did an easier version today, to get the muscle patterns and to get a feel for how it's going to go tomorrow.
We did 4 round of
- 9 toes to bar
- 6 dead lifts
- 3 snatches
- rest 2 minutes
using the weight you plan to use tomorrow, since I'm doing Rx for every workout I can, I used 115#, between the 3rd and 4th round there was no rest, to get the full experience of going back to the t2b right after the snatches. (sucked).
The snatches were harder than I expected. 115# is just too heavy to do them easily.
Thankfully, on coach Alex's recommendation I checked to see if split snatch is acceptable and it is. So that's good news for tomorrow.
It took me 10:12 to do the 4 rounds, so I think my game plan will be go for 5 rounds, on 0:30 - 0:45 rest between rounds. If the snatches go better with the split, the toes to bar will quickly become the limiter.
I'll have to dig deep.
We finished off the day with 1000m row at conversational pace, rest 4 minutes and repeat.
So 2000m of rowing over the span of 12 minutes to flush things out.
Feeling good. Tomorrow should be interesting.
Sunday, 14 December 2014
Physics Crossfit "Lab Partners" Competition. A victory, but not a win.
I'm not a winner, never have been. Or perhaps I simply have a different definition of victory than most.
I'm sure psychoanalysts could pick apart the experiences of my youth that lead me to this attitude, but I've always valued performance over victory.
Despite finishing second at yesterday's Physics Crossfit "Lab Partners" competition in the men's scaled division, it was a definitive victory.
I may be a little self-conscious about my age, but I was the oldest competitor in my division by 10 years, and one team was literally half my age (Dave and Maks, 34 and 29 and Will and Joe are 19 and 20. Kamil, my partner is 28). So to be able to hold my own in that company was extremely validating.
We started with ladder, working up every minute, squat clean thrusters in 10# increments until maxing out then switching to clean and jerk, score is total of both lifts for both team members.
I hadn't tested my clean and jerk in a while, my best stood at 175# (from a year ago last July), when I got to that bar I was still doing thrusters and feeling good about them, so I tried the thruster and I managed it without too much struggle. My previous max thruster was 155# so I figured this was a good time to switch to clean and jerk.
In the past, and on separate occasions, I had cleaned 195# and jerked 185# (from the rack), and had just hit a very heavy thruster, so I felt pretty confident moving to the clean and jerk. I nailed 185# easily, 195# too. Got to the 205# bar. The elusive 200# club, I somehow managed to clean it, wasn't the prettiest clean ever, but I stood it up. Just focused on getting under the bar and locking it out. Bam! 205# clean and jerk PR. I tried to clean the 215# bar, but I had hit my limit (for now). Our total score was 780#, good for second place, just behind Dave and Maks and 10# ahead of Will and Joe. I was on cloud nine after this performance.
The second event was a sprint. 10 minute AMRAP of 12 calorie row, 7 burpee box jumps and 7 hang power snatch. partners alternate rounds. This was ridiculously hard. There was just not enough time to catch your breath during your partner's turn. The row took so much out of you. I did well on the burpees, and Kamil killed the snatches, we finished 1 reps shy of 6 rounds, 1 reps behind Dave and Maks. Will and Joe killed this workout, finishing first, putting us in 3rd (by one lousy rep!)
The third event was a 15 minute AMRAP of a long chipper. Share the work however you want. 100 wallballs 14# ball, 30 toes to rings, 75 double unders, 75 dumbbell snatches 50# alternating arms, while your partner holds a plank, and 30 power cleans at 135#. If you finish, start over. Kamil and I crushed this workout. Mostly thanks to Kamil's fabulous double unders. We were the only team in our division to make it back to the wallballs and manged to get 34. I did really well on the snatches, switching hands on the way down to touch and go the next rep worked really well.
So the standings after the 3 workouts was Dave and Maks in first with 5 points, Kamil and I in second with 6 points and Will and Joe in third with 7, the closest race out of all the divisions.
The final was brutal. With the top three teams advancing and the double point value for this event it was a winner take all. It was another chipper, but for time, first one done wins. Started with 25 shoulder to overhead with 125# bar, 30 front squats with the same bar, 3 rope climbs, 2x 75' walking lunges with 45# plate overhead, once for each partner, 3 rope climbs, 30 front squats and 25 shoulder to overhead.
I hit my limit during this workout. Everything was going well until my turn at the lunges. My left spinal erector started to spasm halfway through, but Maks was right behind me. We were in first! I couldn't stop. As Kamil climbed the rope I dug my thumb into my back and stretched it. I was able to climb the rope, but I was worried about the front squats. I fumbled with my belt, because I knew there would be no squats without it, and this allowed Dave and Maks to catch up. And the squats were brutal, I could only muster a couple. Kamil tried to take up the slack, while slowly my back seemed to get a bit better. But it was too little too late. We slogged through the shoulder to overhead to a second place finish and cheered on Will and Joe who were also at the end of their rope.
I'm not nearly has wiped as Brockville, which I think was because that was outside in the sun. I was alseep by 8:30 last night to be sure, but this morning I feel pretty good considering all the work I put out yesterday.
This was possibly the biggest victory of my life. So far.
Progress update:
Clean, Jerk and Clean and Jerk PR
Strength:
Bench: 230lbs November 19, 2014 (up from 225lbs)
Dead Lift: 365lbs September 17, 2014 (up from 355lbs)
Press: 145lbs September 9, 2014 (up from 140lbs)
Back Squat: 295lbs September 12, 2014 (up from 285lbs)
Front Squat: 255# September 3, 2014 (up from 250#)
Overhead squat: 115# April 10th, 2014
Power:
Power Clean: 195lbs Nov 25, 2014 (up from 185lbs)
Power snatch: 140lbs Dec, 5, 2014 (up from 125lbs)
Push Press: 185# (up from 175#) Sept 15, 2014
Clean: 205# (up from 191#) Dec 13, 2014
Jerk: 205# (up from 185#) Dec 13, 2014
Snatch: 135# (up from 130#) Nov 21, 2014
Clean and Jerk: 205# (up from 175#) Dec 13, 2014
I'm sure psychoanalysts could pick apart the experiences of my youth that lead me to this attitude, but I've always valued performance over victory.
Despite finishing second at yesterday's Physics Crossfit "Lab Partners" competition in the men's scaled division, it was a definitive victory.
I may be a little self-conscious about my age, but I was the oldest competitor in my division by 10 years, and one team was literally half my age (Dave and Maks, 34 and 29 and Will and Joe are 19 and 20. Kamil, my partner is 28). So to be able to hold my own in that company was extremely validating.
We started with ladder, working up every minute, squat clean thrusters in 10# increments until maxing out then switching to clean and jerk, score is total of both lifts for both team members.
I hadn't tested my clean and jerk in a while, my best stood at 175# (from a year ago last July), when I got to that bar I was still doing thrusters and feeling good about them, so I tried the thruster and I managed it without too much struggle. My previous max thruster was 155# so I figured this was a good time to switch to clean and jerk.
 |
| Not sure if this was my last thruster at 175lbs or my first clean and jerk at 185lbs |
In the past, and on separate occasions, I had cleaned 195# and jerked 185# (from the rack), and had just hit a very heavy thruster, so I felt pretty confident moving to the clean and jerk. I nailed 185# easily, 195# too. Got to the 205# bar. The elusive 200# club, I somehow managed to clean it, wasn't the prettiest clean ever, but I stood it up. Just focused on getting under the bar and locking it out. Bam! 205# clean and jerk PR. I tried to clean the 215# bar, but I had hit my limit (for now). Our total score was 780#, good for second place, just behind Dave and Maks and 10# ahead of Will and Joe. I was on cloud nine after this performance.
 |
| 205lbs clean, ready to jerk. |
The second event was a sprint. 10 minute AMRAP of 12 calorie row, 7 burpee box jumps and 7 hang power snatch. partners alternate rounds. This was ridiculously hard. There was just not enough time to catch your breath during your partner's turn. The row took so much out of you. I did well on the burpees, and Kamil killed the snatches, we finished 1 reps shy of 6 rounds, 1 reps behind Dave and Maks. Will and Joe killed this workout, finishing first, putting us in 3rd (by one lousy rep!)
| |
Rowing for calories is never fun. |
 |
| With 3 minutes and 40 some seconds left, the hang power snatches were getting really rough |
The third event was a 15 minute AMRAP of a long chipper. Share the work however you want. 100 wallballs 14# ball, 30 toes to rings, 75 double unders, 75 dumbbell snatches 50# alternating arms, while your partner holds a plank, and 30 power cleans at 135#. If you finish, start over. Kamil and I crushed this workout. Mostly thanks to Kamil's fabulous double unders. We were the only team in our division to make it back to the wallballs and manged to get 34. I did really well on the snatches, switching hands on the way down to touch and go the next rep worked really well.
  |
| Toes to rings, probably the easiest part of my day. |
 |
| Dumbbell snatches, somewhere out of frame, Kamil is holding a plank. |
So the standings after the 3 workouts was Dave and Maks in first with 5 points, Kamil and I in second with 6 points and Will and Joe in third with 7, the closest race out of all the divisions.
The final was brutal. With the top three teams advancing and the double point value for this event it was a winner take all. It was another chipper, but for time, first one done wins. Started with 25 shoulder to overhead with 125# bar, 30 front squats with the same bar, 3 rope climbs, 2x 75' walking lunges with 45# plate overhead, once for each partner, 3 rope climbs, 30 front squats and 25 shoulder to overhead.
 |
| Shoulder to overhead at 125lbs, while we were fresh. |
  |
| Hurting like nobody's business, but wasn't going to let Maks overtake me. |
 |
| Suffering through the last of the front squats |
I hit my limit during this workout. Everything was going well until my turn at the lunges. My left spinal erector started to spasm halfway through, but Maks was right behind me. We were in first! I couldn't stop. As Kamil climbed the rope I dug my thumb into my back and stretched it. I was able to climb the rope, but I was worried about the front squats. I fumbled with my belt, because I knew there would be no squats without it, and this allowed Dave and Maks to catch up. And the squats were brutal, I could only muster a couple. Kamil tried to take up the slack, while slowly my back seemed to get a bit better. But it was too little too late. We slogged through the shoulder to overhead to a second place finish and cheered on Will and Joe who were also at the end of their rope.
 |
| Podium finish! |
I'm not nearly has wiped as Brockville, which I think was because that was outside in the sun. I was alseep by 8:30 last night to be sure, but this morning I feel pretty good considering all the work I put out yesterday.
This was possibly the biggest victory of my life. So far.
  |
| Personal cheering squad. |
Progress update:
Clean, Jerk and Clean and Jerk PR
Strength:
Bench: 230lbs November 19, 2014 (up from 225lbs)
Dead Lift: 365lbs September 17, 2014 (up from 355lbs)
Press: 145lbs September 9, 2014 (up from 140lbs)
Back Squat: 295lbs September 12, 2014 (up from 285lbs)
Front Squat: 255# September 3, 2014 (up from 250#)
Overhead squat: 115# April 10th, 2014
Power:
Power Clean: 195lbs Nov 25, 2014 (up from 185lbs)
Power snatch: 140lbs Dec, 5, 2014 (up from 125lbs)
Push Press: 185# (up from 175#) Sept 15, 2014
Clean: 205# (up from 191#) Dec 13, 2014
Jerk: 205# (up from 185#) Dec 13, 2014
Snatch: 135# (up from 130#) Nov 21, 2014
Clean and Jerk: 205# (up from 175#) Dec 13, 2014
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.
Tuesday, 11 November 2014
Crossfit log for Tuesday, November 11th
Happy with my workout today.
Except the close grip bench we started with. I really don't like close grip.
4 sets of 3 constant weight.
Worked with Kamil and I figured we'd get up to 185# or 195# for triples, and jokingly he said: 205# it is.
Well we warmed up with 95# and 135# and jumped to 185#. That wasn't happening!
I really struggled to get three, had to lift my butt off the bench to do it. Kamil got one and said: nope.
So we peeled back to 155# and that was way better. He stayed there and I added a couple of fives for 165#.
The WOD was crazy
10 rounds of
- Shoulder to overhead (push press or push jerk) 115#
- Pull ups
- Box jumps 30" box
10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10
5 - 5 - 5 - 5 - 5 - 5 - 5 - 5 - 5 - 5
So decreasing reps in the STO and increasing pull ups.
I committed to doing Rx however long it took. It wasn't til I started the the notion of going unbroken occured to me. The pull ups wouldn't be an issue, but the STO might.
The first 10 went really well. Even the 9 went well. 8 was harder but I rested in the rack position after 6. At that point I knew I could do it. My breaks were a bit longer the the others but I had my plan.
I did it, in 15:45 completely unbroken. Gotta be happy with that.
Except the close grip bench we started with. I really don't like close grip.
4 sets of 3 constant weight.
Worked with Kamil and I figured we'd get up to 185# or 195# for triples, and jokingly he said: 205# it is.
Well we warmed up with 95# and 135# and jumped to 185#. That wasn't happening!
I really struggled to get three, had to lift my butt off the bench to do it. Kamil got one and said: nope.
So we peeled back to 155# and that was way better. He stayed there and I added a couple of fives for 165#.
The WOD was crazy
10 rounds of
- Shoulder to overhead (push press or push jerk) 115#
- Pull ups
- Box jumps 30" box
10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10
5 - 5 - 5 - 5 - 5 - 5 - 5 - 5 - 5 - 5
So decreasing reps in the STO and increasing pull ups.
I committed to doing Rx however long it took. It wasn't til I started the the notion of going unbroken occured to me. The pull ups wouldn't be an issue, but the STO might.
The first 10 went really well. Even the 9 went well. 8 was harder but I rested in the rack position after 6. At that point I knew I could do it. My breaks were a bit longer the the others but I had my plan.
I did it, in 15:45 completely unbroken. Gotta be happy with that.
Tuesday, 23 September 2014
Strength log for Tuesday, September 23rd
Well they can't all be great can they?
Maybe the Saturday workout took a lot out of me, or the added Crossfit after a week of only strength work at the Y. Maybe I'm coming down with something.
Either way, I just didn't seem to have any steam. Took everything I had to hit 275# back squat for a single, I should be able to hit a double at that weight.
At least I got all my physio and mobility work done.
Steam room was nice after that debacle.
Maybe the Saturday workout took a lot out of me, or the added Crossfit after a week of only strength work at the Y. Maybe I'm coming down with something.
Either way, I just didn't seem to have any steam. Took everything I had to hit 275# back squat for a single, I should be able to hit a double at that weight.
At least I got all my physio and mobility work done.
Steam room was nice after that debacle.
Tuesday, 9 September 2014
Strength log for Tuesday, September 9th - Trust the process
It's easy sometimes, when you are going through the motions, laying the bricks as I like to say, towards a goal, to lose perspective, to lose faith.
But then out of nowhere you break through a barrier and you realize that the process is working. Even when it doesn't seem like it, you have to remember to trust that the plan, if you are following it, will bear fruit.
The last time I tried to perform a shoulder press at 145lbs, one week ago, I got the bar about as high as my nose before it stopped dead in it's tracks. After 8 weeks of slowly building up from five sets of five reps at 70% all the way up to 3 heavy singles at 95%, it was like a slap in the face. After putting in all that work, how could I not get that 5lbs difference?
I didn't harp on it as I had many other lifts I was progressing on to keep my body and mind busy with.
Today, going into the gym to hit a heavy single, and either peel back and do some reps or push ahead and attempt a PR, I didn't have a preference which it would be. If it felt good, I'd go for it, if not, I'd salvage the workout with some heavy rep work.
My warm up was very short, only a few reps at 60%, 70% and 80% of my current max, then a single at 90% of my current max. Then I jumped 20lbs from 125lbs to 145lbs.
Straight up. Fought it a bit, but there was never any doubt it was going up. In fact a took a few minutes to walk around and get some water and then I did it again. Even better the second time.
It was a pretty awesome feeling, that completely erase the slap in the face from last week.
I have set some pretty aggressive goals for myself, but I know I'll get there.
I just have to trust the process.
Progress update:
Strict Press PR.
Strength:
Bench: 215lbs July 4, 2014 (up from 205lbs)
Dead Lift: 355lbs September 5, 2014 (up from 345lbs)
Press: 145lbs September 9, 2014 (up from 140lbs)
Back Squat: 285lbs June 30, 2014 (up from 275lbs)
Front Squat: 250# (up from 245#) September 3, 2014
Overhead squat: 115# April 10th, 2014
Power:
Power Clean: 185lbs Dec 30, 2013 (up from 175lbs)
Power snatch: 125lbs Mar, 27, 2014 (up from 115lbs)
Push Press: 175# (up from 165#) Feb 18, 2014
Clean: 191# (up from 185#) July 29, 2014
Jerk: 185# (up from 180#) Oct 30, 2013
Snatch: 130# July 22, 2013
Clean and Jerk: 175# July 24, 2013
But then out of nowhere you break through a barrier and you realize that the process is working. Even when it doesn't seem like it, you have to remember to trust that the plan, if you are following it, will bear fruit.
The last time I tried to perform a shoulder press at 145lbs, one week ago, I got the bar about as high as my nose before it stopped dead in it's tracks. After 8 weeks of slowly building up from five sets of five reps at 70% all the way up to 3 heavy singles at 95%, it was like a slap in the face. After putting in all that work, how could I not get that 5lbs difference?
I didn't harp on it as I had many other lifts I was progressing on to keep my body and mind busy with.
Today, going into the gym to hit a heavy single, and either peel back and do some reps or push ahead and attempt a PR, I didn't have a preference which it would be. If it felt good, I'd go for it, if not, I'd salvage the workout with some heavy rep work.
My warm up was very short, only a few reps at 60%, 70% and 80% of my current max, then a single at 90% of my current max. Then I jumped 20lbs from 125lbs to 145lbs.
Straight up. Fought it a bit, but there was never any doubt it was going up. In fact a took a few minutes to walk around and get some water and then I did it again. Even better the second time.
It was a pretty awesome feeling, that completely erase the slap in the face from last week.
I have set some pretty aggressive goals for myself, but I know I'll get there.
I just have to trust the process.
Progress update:
Strict Press PR.
Strength:
Bench: 215lbs July 4, 2014 (up from 205lbs)
Dead Lift: 355lbs September 5, 2014 (up from 345lbs)
Press: 145lbs September 9, 2014 (up from 140lbs)
Back Squat: 285lbs June 30, 2014 (up from 275lbs)
Front Squat: 250# (up from 245#) September 3, 2014
Overhead squat: 115# April 10th, 2014
Power:
Power Clean: 185lbs Dec 30, 2013 (up from 175lbs)
Power snatch: 125lbs Mar, 27, 2014 (up from 115lbs)
Push Press: 175# (up from 165#) Feb 18, 2014
Clean: 191# (up from 185#) July 29, 2014
Jerk: 185# (up from 180#) Oct 30, 2013
Snatch: 130# July 22, 2013
Clean and Jerk: 175# July 24, 2013
Monday, 25 August 2014
Strength log for Monday, August 25th
Well they can't all be good days can they?
Tested my strict shoulder press today. Everything was going peachy up to 135#.
I jumped my PR of 140# and went right to business after unhesitatingly hitting 135#.
Got the bar to my forehead and it would go no further. Crap.
Dropped it to 140# and after a short fight, I locked out my current best.
I tried for a second single at 140# after a couple of minutes but it wasn't happening. I'll try again soon.
Did a bit of hanging. 1 x 1:30 and 2 x 0:45 for 3 minutes total so far.
Enjoyed the steam room.
Tested my strict shoulder press today. Everything was going peachy up to 135#.
I jumped my PR of 140# and went right to business after unhesitatingly hitting 135#.
Got the bar to my forehead and it would go no further. Crap.
Dropped it to 140# and after a short fight, I locked out my current best.
I tried for a second single at 140# after a couple of minutes but it wasn't happening. I'll try again soon.
Did a bit of hanging. 1 x 1:30 and 2 x 0:45 for 3 minutes total so far.
Enjoyed the steam room.
Wednesday, 2 July 2014
Strength log for Wednesday, July 2nd
Went to the Y with strict press on my mind.
Plan: work up to heavy single, 1 rep max, possibly PR then 115# for 5 sets of 3 (or 3 sets if it got too difficult).
As I hit my current max of 135# fairly easily, Kiza shows up.
Well now I had to go for a PR. Set the bar to 140#, which I tried and failed on June 9th, just over 3 weeks ago.
Perhaps it was better nutrition, or maybe my week so far, after 3 days off, consisted of virtually no overhead work, but most likely it was because Kiza was watching. I fought it briefly and put 140# overhead, like a boss.
I need to remember weeks like this one when I'm feeling down about my training. Just keep laying bricks, it's starting to look like a wall.
I've made some pretty good progress since I started strength focus 6 months ago:
- Bench up 20lbs
- Deadlift up 40lbs
- Strict Press up 15lbs
- Back Squat up 40lbs
- Front Squat up 30lbs
Can't complain about that!
Progress update.
New Strict Press PR.
Lift / target weight / current PR
Bench / 190lbs / 205lbs Apr 18, 2014 (up from 195lbs)
Dead Lift / 300lbs / 325lbs May 21, 2014 (up from 300lbs)
Press / 130lbs / 140lbs July 2, 2014 (up from 135lbs)
Power Clean / 185lbs / 185lbs Dec 30, 2013 (up from 175lbs)
Power snatch / 140lbs / 125lbs Mar, 27, 2014 (up from 115lbs)
Back Squat / 255lbs / 285lbs June 30, 2014 (up from 275lbs)
Other lift PRs:
Front Squat 245# (up from 235#) June 13, 2014
Push Press: 175# (up from 165#) Feb 18, 2014
Clean: 185# (up from 180#) Dec 23, 2013
Jerk: 185# (up from 180#) Oct 30, 2013
Snatch: 130# July 22, 2013
Clean and Jerk: 175# July 24, 2013
Overhead squat: 115# April 10th, 2014
Plan: work up to heavy single, 1 rep max, possibly PR then 115# for 5 sets of 3 (or 3 sets if it got too difficult).
As I hit my current max of 135# fairly easily, Kiza shows up.
Well now I had to go for a PR. Set the bar to 140#, which I tried and failed on June 9th, just over 3 weeks ago.
Perhaps it was better nutrition, or maybe my week so far, after 3 days off, consisted of virtually no overhead work, but most likely it was because Kiza was watching. I fought it briefly and put 140# overhead, like a boss.
I need to remember weeks like this one when I'm feeling down about my training. Just keep laying bricks, it's starting to look like a wall.
I've made some pretty good progress since I started strength focus 6 months ago:
- Bench up 20lbs
- Deadlift up 40lbs
- Strict Press up 15lbs
- Back Squat up 40lbs
- Front Squat up 30lbs
Can't complain about that!
Progress update.
New Strict Press PR.
Lift / target weight / current PR
Bench / 190lbs / 205lbs Apr 18, 2014 (up from 195lbs)
Dead Lift / 300lbs / 325lbs May 21, 2014 (up from 300lbs)
Press / 130lbs / 140lbs July 2, 2014 (up from 135lbs)
Power Clean / 185lbs / 185lbs Dec 30, 2013 (up from 175lbs)
Power snatch / 140lbs / 125lbs Mar, 27, 2014 (up from 115lbs)
Back Squat / 255lbs / 285lbs June 30, 2014 (up from 275lbs)
Other lift PRs:
Front Squat 245# (up from 235#) June 13, 2014
Push Press: 175# (up from 165#) Feb 18, 2014
Clean: 185# (up from 180#) Dec 23, 2013
Jerk: 185# (up from 180#) Oct 30, 2013
Snatch: 130# July 22, 2013
Clean and Jerk: 175# July 24, 2013
Overhead squat: 115# April 10th, 2014
Thursday, 19 June 2014
Crossfit log for Thursday, June 19th
Motivation is on a downswing right now.
Break is coming. Vacation time will force rest on me, so I don't want to slack off now.
Just lay the bricks.
Today we did handstand push ups, for max reps. I did unassisted kipping, but only managed 5 reps. Meh.
Then we did close grip bench, 5 sets of 5. I did 135#, 145#, 155#, 155#, 155#
Well chosen, last set took everything I had to finish.
WOD was no fun.
10 minute AMRAP:
-10 handstand push ups (scaled 5 reps, plus an abmat)
-15 dumbbell snatches, alternating 70# (scaled to 60#)
-20 pistols (scaled to 40 air squats )
Only managed 2 rounds. HSPU were great the first round. So much so, I kicked away the abmast for round 2. Well either the abmat made a huge difference, or the snatches killed my arms, round 2 was horrible.
Snatches should've been even lighter. 50# would've been nice, but the girls Rx was 50#, no 50# dumbbells left. Oh well.
Air squats were slow to get going, I guess from the snatches.
Whatever, done is done.
Break is coming. Vacation time will force rest on me, so I don't want to slack off now.
Just lay the bricks.
Today we did handstand push ups, for max reps. I did unassisted kipping, but only managed 5 reps. Meh.
Then we did close grip bench, 5 sets of 5. I did 135#, 145#, 155#, 155#, 155#
Well chosen, last set took everything I had to finish.
WOD was no fun.
10 minute AMRAP:
-10 handstand push ups (scaled 5 reps, plus an abmat)
-15 dumbbell snatches, alternating 70# (scaled to 60#)
-20 pistols (scaled to 40 air squats )
Only managed 2 rounds. HSPU were great the first round. So much so, I kicked away the abmast for round 2. Well either the abmat made a huge difference, or the snatches killed my arms, round 2 was horrible.
Snatches should've been even lighter. 50# would've been nice, but the girls Rx was 50#, no 50# dumbbells left. Oh well.
Air squats were slow to get going, I guess from the snatches.
Whatever, done is done.
Friday, 7 March 2014
Crossfit log for Friday, March 7th: Crossfit Open 14.2
The 2014 Crossfit open week 2. I intentionally avoided the announcement. Which turned out to be easy, I fell asleep before it even aired at 8pm!
I didn't even look it up before leaving the house.
I did all of my nutrition except creatine again, I meant to take some last night but forgot. Oh well. I'm likely saturated anyway.
It wasn't until I was putting on my shoes that I found out what it was.
It was modelled after last year's super Fran, but a bit different.
2 rounds in 3 minutes of
10 overhead squats
10 chest to bar pull ups.
If you complete 2 rounds before the time is up, you buy yourself another 3 minutes. Unlike last year's 13.5, you can't start the next round right away, you rest until the 3 minutes are up then start the next 3 minute segment. Each segment you increase the rep count by 2. So the first 3:00 is 2 rounds of 10 reps, the next 3:00 is 2 rounds of 12 reps, the 2 rounds of 14 reps, and so on.
This last paragraph was for informational purpose only, as I didn't not make it past the first 3 minutes.
In fact, I didn't even make it to the chest to bar pull ups. If you have read much of my blog you will know that my whole year of mobility was to address my inability to do over head squats.
At least I had my new lifting shoes from Risto, which gave me 1" heel. So I grabbed Mitch's warm up bar (75#) just to try one. No go. I couldn't break parallel with my hips. Now I'm thinking this will be a joke.
So I grab a women's bar (35#) and try a couple and after a few reps I was able to get low enough. Okay, my physio said that even he take many warm up reps before he can get full range of motion.
So I add a bit of weight and even at 75# I was able to get multiple good reps. I confirmed that I could use the women's bar (the grip is narrower, and I'd been a having some success, so I wanted to keep going with what worked) and put on 25# plates for 85#. Again, 2 or 3 reps out of 5 or 6 attempts.
So I added 5# plates and went off to judge Natasha's performance. Sadly, despite getting a chest to bar recently, having done so many this week, she was sore and just couldn't get one. She breezed through her overhead squats and spent 2 and a half minutes trying to get a pull up. Frustrating.
But not as frustrating as my turn. All the practice I did left my shoulder's fatigued, first two attempts weren't low enough. Third try and I finally got a good solid overhead squat at 95#. Every subsequent attempt was either too shallow, of if I got deep enough, I lost the bar, unable to stabilize the shoulder.
Total score for 14.2: 1.
Oh well, it was a PR. ;)
Afterwards, I grapped the 5lbs practice bar which is shorter, and I can press my hands against the collars. Way easier to stabilize the shoulders and I did a bunch without issue. I guess I need to work on shoulder stability.
Progress.
I didn't even look it up before leaving the house.
I did all of my nutrition except creatine again, I meant to take some last night but forgot. Oh well. I'm likely saturated anyway.
It wasn't until I was putting on my shoes that I found out what it was.
It was modelled after last year's super Fran, but a bit different.
2 rounds in 3 minutes of
10 overhead squats
10 chest to bar pull ups.
If you complete 2 rounds before the time is up, you buy yourself another 3 minutes. Unlike last year's 13.5, you can't start the next round right away, you rest until the 3 minutes are up then start the next 3 minute segment. Each segment you increase the rep count by 2. So the first 3:00 is 2 rounds of 10 reps, the next 3:00 is 2 rounds of 12 reps, the 2 rounds of 14 reps, and so on.
This last paragraph was for informational purpose only, as I didn't not make it past the first 3 minutes.
In fact, I didn't even make it to the chest to bar pull ups. If you have read much of my blog you will know that my whole year of mobility was to address my inability to do over head squats.
At least I had my new lifting shoes from Risto, which gave me 1" heel. So I grabbed Mitch's warm up bar (75#) just to try one. No go. I couldn't break parallel with my hips. Now I'm thinking this will be a joke.
So I grab a women's bar (35#) and try a couple and after a few reps I was able to get low enough. Okay, my physio said that even he take many warm up reps before he can get full range of motion.
So I add a bit of weight and even at 75# I was able to get multiple good reps. I confirmed that I could use the women's bar (the grip is narrower, and I'd been a having some success, so I wanted to keep going with what worked) and put on 25# plates for 85#. Again, 2 or 3 reps out of 5 or 6 attempts.
So I added 5# plates and went off to judge Natasha's performance. Sadly, despite getting a chest to bar recently, having done so many this week, she was sore and just couldn't get one. She breezed through her overhead squats and spent 2 and a half minutes trying to get a pull up. Frustrating.
But not as frustrating as my turn. All the practice I did left my shoulder's fatigued, first two attempts weren't low enough. Third try and I finally got a good solid overhead squat at 95#. Every subsequent attempt was either too shallow, of if I got deep enough, I lost the bar, unable to stabilize the shoulder.
Total score for 14.2: 1.
Oh well, it was a PR. ;)
Afterwards, I grapped the 5lbs practice bar which is shorter, and I can press my hands against the collars. Way easier to stabilize the shoulders and I did a bunch without issue. I guess I need to work on shoulder stability.
Progress.
Monday, 3 March 2014
Crossfit log for Monday, March 3rd
That was the worst, most humiliating workout of my life.
I had it all planned out. 14.1 take two.
I got a new rope. I practiced my double unders with the new rope all weekend. I have the welts to prove it.
I brought my own bumper plates, since we can't drop the 10s or 15s, I brought my York 10s from home, so I could feel free to drop them as much as I wanted.
Made sure I had my compression shorts on, so the snatches wouldn't rub my upper legs raw.
Followed my nutrition plan to a T, taking my creatine the night before so I wouldn't get that parched mouth during the workout. Caffeine, carbs, ubiquinol, the whole 9 yards.
Everything was ready.
All for nothing.
I couldn't string together 3 double unders to save my life. 4, 5, 6 attempts before I could get a rhythm going. Once I got like 10, so yay, found my rhythm. Nope, couldn't get started after that.
Kamil was starting round two and I was still trying to finish double unders for round 1.
Round two, after 5 attempts to get to 8 reps, I threw my rope away in disgust.
At this point I laughed at myself. Went to get my rope and decided to just forget my score, take my time and just finish the workout.
Next attempt my rope handle comes apart.
Workout over.
I went to cheer on Kamil, who bested his previous effort by 11 reps. Although, it's hard to believe an extra 11 was worth the effort that went into it, but that's up to him.
Going back to my Open Rule #1. One and done. No more repeats. Ever.
I had it all planned out. 14.1 take two.
I got a new rope. I practiced my double unders with the new rope all weekend. I have the welts to prove it.
I brought my own bumper plates, since we can't drop the 10s or 15s, I brought my York 10s from home, so I could feel free to drop them as much as I wanted.
Made sure I had my compression shorts on, so the snatches wouldn't rub my upper legs raw.
Followed my nutrition plan to a T, taking my creatine the night before so I wouldn't get that parched mouth during the workout. Caffeine, carbs, ubiquinol, the whole 9 yards.
Everything was ready.
All for nothing.
I couldn't string together 3 double unders to save my life. 4, 5, 6 attempts before I could get a rhythm going. Once I got like 10, so yay, found my rhythm. Nope, couldn't get started after that.
Kamil was starting round two and I was still trying to finish double unders for round 1.
Round two, after 5 attempts to get to 8 reps, I threw my rope away in disgust.
At this point I laughed at myself. Went to get my rope and decided to just forget my score, take my time and just finish the workout.
Next attempt my rope handle comes apart.
Workout over.
I went to cheer on Kamil, who bested his previous effort by 11 reps. Although, it's hard to believe an extra 11 was worth the effort that went into it, but that's up to him.
Going back to my Open Rule #1. One and done. No more repeats. Ever.
Tuesday, 21 January 2014
Strength and mobility log for Tuesday, January 21st
At the Y today I decided to do ring rows. I was having trouble with the chest to bar pull ups this morning and muscle ups are not even on my radar, both would benefit from better pull to chest strength. Plus, everything else is sore.
They don't technically have rings, so I used the TRX system.
I started with my feet anchored 24" from the wall and did 3 sets of 8, making sure to bring my hands all the way to my ribs, bringing them as far back as I could. I finally missed making contact with my ribs on the last rep of the last set. Perfect.
Next I anchored my feet 12" from the wall and did 3 sets of 5. Same deal, but I had no problem making contact for all the reps.
Finally my feet against the wall I did 3 sets of 3 without issue. I may have to add some weight, like a vest or a plate on my chest.
I was going to do some mobility, but Dave was going some broad jumping and explosive drills so I asked him if we wanted to do some box jumps. Had a great time, working up the height and working through the fear and mental game to.
Physically he had no problem, he is so powerful, even when we got up to 36", but from 36" through to 39" where he ended up stopping, you could see the mental workout he was going through to convince himself to jump. He didn't miss a single one. Which is good and bad, there's something to be said for set backs early on, which creates more respect of the movement.
At least he now has a number to try and beat.
I didn't him my max of 42" (my goal is 46"), but it was fun nonetheless.
After that I worked on ankle flexibility and called it a day.
They don't technically have rings, so I used the TRX system.
I started with my feet anchored 24" from the wall and did 3 sets of 8, making sure to bring my hands all the way to my ribs, bringing them as far back as I could. I finally missed making contact with my ribs on the last rep of the last set. Perfect.
Next I anchored my feet 12" from the wall and did 3 sets of 5. Same deal, but I had no problem making contact for all the reps.
Finally my feet against the wall I did 3 sets of 3 without issue. I may have to add some weight, like a vest or a plate on my chest.
I was going to do some mobility, but Dave was going some broad jumping and explosive drills so I asked him if we wanted to do some box jumps. Had a great time, working up the height and working through the fear and mental game to.
Physically he had no problem, he is so powerful, even when we got up to 36", but from 36" through to 39" where he ended up stopping, you could see the mental workout he was going through to convince himself to jump. He didn't miss a single one. Which is good and bad, there's something to be said for set backs early on, which creates more respect of the movement.
At least he now has a number to try and beat.
I didn't him my max of 42" (my goal is 46"), but it was fun nonetheless.
After that I worked on ankle flexibility and called it a day.
Friday, 17 January 2014
Crossfit log for Friday, January 17th
Burned again.
After my failed attempt at a strict press record yesterday, this morning's strength work? You guessed it. Strict press, 5 sets of 5. Same weight throughout.
Working with Kamil again, ego made no difference, my shoulders were mush.
Warmed up to 95#, tried 105# managed it but wasn't doing 4 more at that weight. So back down to 95#. Bonus, got to count my last warm up set as a working set.
Spent some time working on chest to bar pull ups and kipping technique.
WOD was a 10 min AMRAP
6 thrusters 115#
8 kettle bell swings 24kg
2-3-4 chest to bar pull ups. (alternating reps, so round 4 back down to 2).
Mitch and Kamil egged me on to do Rx. I had decided to do 105# for the thrusters, only 6 per round, but my poor shoulders. I felt 95# was wimping out, so I split the difference.
Then Kamil guilted me into the 24kg kettle bell instead of 20kg, since I was already scaling the thrusters I saw no point in using a heavier kettle bell, but fine, kettle bell at 24kg isn't so bad.
At this point Mitch talked Kamil into going Rx, so, since I'd be doing chest to bar, not scaled, and 24kg on the kettle bell what's an extra 10lbs for thrusters, it's only 10 minutes right?
I should've listened to my instincts. After the first round I dropped to 105# and was much much happier.
Managed 4 rounds + 15 reps, got through the thrusters and kettle bell and with 10 seconds managed a single pull up. Round 3 took me three tries to get my last of 4 pull ups. Thankfully round 4 was only 2 reps.
Tired. Two days rest are exactly what I need.
After my failed attempt at a strict press record yesterday, this morning's strength work? You guessed it. Strict press, 5 sets of 5. Same weight throughout.
Working with Kamil again, ego made no difference, my shoulders were mush.
Warmed up to 95#, tried 105# managed it but wasn't doing 4 more at that weight. So back down to 95#. Bonus, got to count my last warm up set as a working set.
Spent some time working on chest to bar pull ups and kipping technique.
WOD was a 10 min AMRAP
6 thrusters 115#
8 kettle bell swings 24kg
2-3-4 chest to bar pull ups. (alternating reps, so round 4 back down to 2).
Mitch and Kamil egged me on to do Rx. I had decided to do 105# for the thrusters, only 6 per round, but my poor shoulders. I felt 95# was wimping out, so I split the difference.
Then Kamil guilted me into the 24kg kettle bell instead of 20kg, since I was already scaling the thrusters I saw no point in using a heavier kettle bell, but fine, kettle bell at 24kg isn't so bad.
At this point Mitch talked Kamil into going Rx, so, since I'd be doing chest to bar, not scaled, and 24kg on the kettle bell what's an extra 10lbs for thrusters, it's only 10 minutes right?
I should've listened to my instincts. After the first round I dropped to 105# and was much much happier.
Managed 4 rounds + 15 reps, got through the thrusters and kettle bell and with 10 seconds managed a single pull up. Round 3 took me three tries to get my last of 4 pull ups. Thankfully round 4 was only 2 reps.
Tired. Two days rest are exactly what I need.
Thursday, 16 January 2014
Strength and mobility log for Thursday, January 16th
Not every day can be a PR day.
I tried so hard to get that strict press at 130#.
Riding high on a wave of 3 recent PRs that met my goals from October 2012, I decided to try to hit that strict press goal at 130#.
The last two attempts were made at 135#. Too ambitious. Both complete failures.
This time I was smart. Build up slowly and try to hit 130#, meet the goal, not exceed the goal.
I really thought I could do it. 115# was going up so easily. 120# as well. 125#, my current best was a struggle, but I got it solidly.
Added those teeny tiny 2.5lbs plates and suddenly, it was no go.
Three times I addressed the bar, and three time I couldn't get it past the top of my head.
I wasn't happy. I dropped it back down to 125# and sure enough, with less struggle than the previous lift, I locked it out nicely.
Next week I'll try a 3x3 at 120# and maybe a try 125# for two the week after to gear up for another attempt in 3 weeks. We'll see.
I tried so hard to get that strict press at 130#.
Riding high on a wave of 3 recent PRs that met my goals from October 2012, I decided to try to hit that strict press goal at 130#.
The last two attempts were made at 135#. Too ambitious. Both complete failures.
This time I was smart. Build up slowly and try to hit 130#, meet the goal, not exceed the goal.
I really thought I could do it. 115# was going up so easily. 120# as well. 125#, my current best was a struggle, but I got it solidly.
Added those teeny tiny 2.5lbs plates and suddenly, it was no go.
Three times I addressed the bar, and three time I couldn't get it past the top of my head.
I wasn't happy. I dropped it back down to 125# and sure enough, with less struggle than the previous lift, I locked it out nicely.
Next week I'll try a 3x3 at 120# and maybe a try 125# for two the week after to gear up for another attempt in 3 weeks. We'll see.
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