Crossfit log for Tuesday, November 1st

Grace.


Way back on April 14th 2014 I wrote:

Then it was time for the WOD: Grace. 30 clean and jerks for time. Rx is 135#, I've been doing 115# (I may be due to go up to 125# perhaps).

Going in I decide to use the 1 lift every 10 seconds strategy.  It worked really well, I was on pace at 2:30 with 15 reps done.  Took a break for 30 seconds hoping to repeat that, but I was getting winded, I did 1 every 10 seconds for another minute, taking me to 4:00, and another 30 second rest, leaving 9 reps to go.  I just hammered them as fast as I could and finished and finished in 6:01.

PR by 2 minutes, plus 2 reps!  Gotta be happy with that, especially given the amount of work we did before.

After the warm up of 5 push ups, 10 wall balls and 15 ring rows for 5 minutes and the dynamic stretching, which we substituted the figure 4 sit for a some gorilla walk nonsense we started warming up our clean and jerk.

In my mind I had done Grace at Rx, using the 1 lift per minutes, and it went well, so I vocally decided to try Men's Rx at 1 lift every 7 seconds.  Yeah, mistake.

I wish I had read the above beforehand.  I legit attempt at Rx on 0:10 would have been a good test.

Two downsides with 7 seconds, the obvious, not enough rest, but also time math. After 7 or 8 reps, figuring out the next split time is impossible.  Next time 10 seconds.  then if anything left hammer the last reps to get in under 5:00.

First 20 reps were okay, but I was already over 4:00. Slugged away at the last 10 and finished in 6:29.

6:29 @ 135#  compared to 6:01 at 115#, I'd call that a win.

The good thing about my vocal aggressive strategy is I think I pushed a couple of people to some pretty good times. 

CrossFit log for Friday, October 28th

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

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

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

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

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

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

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

Crossfit log for Tuesday, October 11th

Heavy day.

After a 5 minute warm up is 10 squats, 5 burpees, 5 pull ups and 30 double unders we did clean and jerk

2 sets of 3 c&j @ 70%
2 sets of 2 c&j @ 75%
3 sets is 1  c&j @ 80%

4 singles heaviest weight for each

Wasn't stellar, but i haven't worked heavy in s long time.

145# for triples was okay. Got better with each set.
155# doubles was solid
165# singles were okay, jerks were wobbly.

Hit 185#. Clean was sold, jerk was very wobbly. Stopped there. No point hurting myself and we still had deadlifts to go.

Deadlifts, 6 sets of doubles at 70%

Felt good to lift heavy.

Crossfit log for Wednesday, October 5th

Took the morning off to deal with stuff so I went to the 10am class.

Ironically, two of the four others were from my usual 5:30am class.  Weird.

Warm up was 3 rounds of Cindy.   Dynamic stretching and some handstand work.

Skills was power snatch  10min EMOM  2 touch and go at 70%  (I did 95#,  round 4 I tried 115# which went up okay but was just too heavy for consistency).

WOD was hard.  Looked okay on the board, but wow, rough.

"Jackies evil twin sister"

1000m row
35 power snatches  75#/55#
7 rope climbs


Row was okay, just under 4:00

Snatches got hard fast.  I did Rx which is usually a mistake but John's score said 11:36 Rx.  (Maybe it was a different John)

7 rope climbs is apparently a lot.   

Was glad when it was over.

15:01 Rx.

Crossfit log for Thursday, September 29th

Well I guess two in a row was all I'm gonna get.

Today sucked on so many levels.

Warm up, felt a pull in my right groin/aductor, doing the side lunges. It was 3 shuttle runs, 10 air squats, 10 barbell pressed and 10 side lines x2.

Skill work was snatch: 7 sets of 3. Probably didn't warn up enough, might have done 4 sets, maybe 5, of mostly missing the first sometimes missing the second and usually getting the third. Still needs work.

The the WOD.
100 burpees for time.

I thought it was a joke, it wasn't. I'm never doing that again.

12:09

CrossFit log for Tuesday, September 27th

That was my kind of workout.

Warm up was air squats, pull ups and burpees.

I did the fascial release on my hip, using the voodoo band, that made the dynamic stretching way better, and i still hijacked the inch worm for my physio homework

We worked on false grip kipping and L-sits

Skill work was 7x 3 squat cleans plus 1 every 90 seconds. Did 135#.  Last 4 sets were touch and go.

WOD was short, 6 minute cap
5,4,3 squat clean 225#/155#
Vs.
3,2,1 rope climb

Did women's Rx. Wise choice. Spilled my first clean, and spilled my next to last, with like 30 second left, got capped half way up the rope on the last climb.

I could have gone harder, but we haven't done workouts like this in ages so it was hard to gauge.

It was good.

Crossfit and physio log for Monday, September 19th

Well I got some positive news at physio on Friday.   After mobilizing my upper thorax for a bit and doing a couple of drill I got my range to 45 degrees, only 5 to go to achieve "normal" range.

But the big motivator was that I shouldn't be using my workout time to do mobility work, I should be working out, and using the mobility work between sets to help the lifting.  Best to do work that requires thoracic mobility and use the drills to warm up and in between sets. 

That will help with my feelings of insufficient workouts.  Maybe I'll start my strength cycle now.   That would certainly make me feel better.

Today I took advantage of the dynamic stretching to do the piece I hate the moste, the inch worm, and co-opt it to to mobility work.

On of the drill Rob gave me was inch worm but with a rounded back and shoulders pressed forward.  Which I did today, and instead of the push up I just let my shoulders sag when I was in the plank and then pressed them out again before resuming.  Gave me a reason not to hate it so much.

Then we did 6 power snatch singles at 85% every 75 seconds.  I did 115# for the first two and wasn't landing them nicely, so I dropped to 105# and that was a lot better.   I need focus on consistent quality of my lifts, worry about weight later.

The WOD was horrible again. 

I thought it was 5 rounds but when I saw the 20 minute cap I knew something was off.  Looked again it was 10 rounds of:
- 10 cal row
- 15 push ups
- 15 sit ups

Should have scaled the push ups to 10, but whatever, everything else was good.

Finished round 7 with 5 seconds left.   That was a lot of push ups.

Crossfit log for Monday, September 12th

There wasn't much on the board, but I was shaking by the end.

Warm up was 4 rounds of 10 wall baka, 5 burpees followed by dynamic stretching.

Instead of handstand work we did, pull up drills. One plus one. One kip swing, one pull up. Harder than you'd think. Your mind really doesn't want to do just a kip right after a pull up.

Strength work was 5 rounds of 1 clean plus 2 jerks at 80%, rest as needed. I did 155#, failed on the last jerk.

WOD was 6 rounds, 1 minute on, 1 minute off, max reps squat cleans. 225#/135#

Did women's Rx for 34 reps (8-6-5-5-5-5)

Brutal.

CrossFit lug for Friday, September 2nd

Thursday off might have been a good thing.  Felt pretty good this morning going in, once i got out of bed that is.

Warm up was partner route 400m vs 5 squats and 5 burpees, which i did 8 squats and 4 burpees. Twice through.

WOD was two parts
4 rounds of
- 18 bench press 135#/95#
- 18 toes to bar

Rest 5 minutes

21-15-12-9
- power snatch 95#/65#
- abmat sit-ups

Women's Rx for weight, between Kamil, Dave and I, we shared 2 benches.

1st round unbroken, then, 10,8, and 9,6,3 and 8,5,5

Tires to base were 8,5 then 7,5 hanging singles, then 4,4,4 and finally 5,4,3

Finished in 12:15

Started up at 17:15

Snatchers went 11, 10 then 9,6 then 7,5 and 9

Sit-ups were no fun.

Post two took 10:11 for s total of 27:26 including the 5 min rest.

Crossfit log for Tuesday, August 30th

Much like last Tuesday it was a low volume day. 

Not to be confused with an easy day.

Warm up once again had burpees (WTF?)  3 rounds of dumbbell step ups 10 per leg, alternating and 5 burpees, needless to say I only did 3 rounds.

Again with the dynamic stretching and handstand walk progressions.

This time the 10 minute EMOM was of 5 instead of 6 touch and go power snatch. And it was after the back squats.

We did 6 sets of 6 back squats. Working up each set to a 6 rep max.

185#, 205#, 225#, 245#, my deal was if I managed 245# beltless, I go for 265# with belt and if not, I'd get my belt and try 245# again.

Should have tried 255# with belt.  245# was rough without my belt, but I did it, so true to my word, I tried 265# with belt, and bailed on rep 4.  Meh. Good enough.

 

For few reps and the sake of progression I upped it to 85# this week  from 75#, got rough at the end. But I managed to hold form.

Pretty wiped after all that.

Crossfit log for Wednesday, August 24th

Forgot to log yesterday, which is a challenge since the workouts aren't posted any more I have to rack my brain to remember.


Finally remembered it. 

Warm up was 25 wall balls, 30 second arch hold, 30 second hollow body hold for 5 minutes.  Then the dynamic stretching. 

Then 7 rounds of 2 power clean and jerks every 90 seconds, I did 125#

Then the WOD was a 15 minute AMRAP of:
- run 285m
- 20 push ups
- 20 sit-ups

Sucked. Made 3 full rounds, plus the run and 5 push ups. 

CrossFit log for Tuesday. August 23rd

Low volume day. Thankfully.

Warm up was 5 minutes of 5 burpees (yuck), 5 pull ups (yay) and 30 double-unders (meh)

Again with the dynamic stretching and handstand walk progressions. I was going to try a freestanding handstand in the middle of the floor, which wasn't too bad, but unstable, so I used the instability to try and walk, and managed a few feet.  So yay me.

Then we did a 10 minute EMOM of 6 touch and go power snatch. Just like 2 weeks ago. Upped it to 75# from 65#, got rough at the end. But I managed to hold form. Focus was on bar path and catching under the bar. Got praise on both points from coach Nikki.

Finished up with 4 sets of 8 back squats. Same weight each set.  Focus was on bar path.
Used 195# (60℅-65℅ of max).

Good choice, only started to fall apart on the last few reps on the last set. Praised again for form and bar path.

Nice to not be exhausted, and to be praised for quality of movement.

Crossfit log for Monday, August 15th

Not a very heavy morning

Warm up was bar muscle up progression drills from seated.  I lack the coordination to throw my shoulders over the bar.  At least I know.

We did that twice with 500m row after each drill .

Then the dynamic stretching work.  Had trouble pulling my right knee to my chest.  May have to have Rob look at it.

The WOD was 5 rounds for time (16min cap):
- run 400m
- 6 muscle ups/CTB/pull ups.

Run turned out to be 285m, so the cap didn't factor in.

Started with CTB, but only the first round, it was supposed to be fast, so I resorted to regular pull ups.

12:25 ish.

Then we did 5 sets of 3 power snatch at 70%.  Did 95#  pretty solid, maybe could have gone heavier.  But meh.

That was it.  Sweat fest, but not too painful.

Crossfit log for Wednesday, August 10th

Well that was a longer break than I had wanted. 

Yesterday I went to the Y to do my physio homework (negelected while on vacation) and found with the break I was a bit more mobile than usual. Bonus.

I also need to lift something, so I did 3 sets of 8 back squats at 185# (after a couple of warm up sets at 45#, 95# and 135#). Felt it a bit in my quads this morning.

Naturally, we had back squats today.

Warm up was 50 double unders + 5 strict pull ups. Tried a drill for the DU with a band around my arms at the elbows to keep my arms from going wide, which may explain my constant missing at around rep 9 or 10.

After about 10 attempts at stringing 2 together I took the damn thing off and threw it across the room and pumped out 50 unbroken. Then 41 + 9 and another 50 unbroken.

So I guess technically it worked.

Then we did the new dynamic stretching drill that have been added in my absence.  (yay, welcome back, not).

Frankenstein walk, straight legs, straight arms overhead, touch opposite hand to toes each step for 25' and back. Then squeeze knee to chest, and drop it down into a lunch with hands overhead stretch. Then inchworm, hand walk to extend, do a push up, feet walk to flex, legs straight, repeat 25'.  Then pistol walk: cross legged sit to parallel with foot on opposite knee, alternate for 25'.   Finally shoulder stretch on wall.

Then the work started.

10 minute EMOM of 6 power snatch. Might have succeeded at 75#, but hedged my bets and stuck with 65#.  Form held, heart was racing.  So good I guess.

Then 6 rounds of snatch balance.  4-4-2-2-2-2

This is the second time I've done these, since I've been able to actually do them.  It went well until the last set. 

Did 45#, 55#, 65#, 75#, 85#, 95#(x)

75# was the best set.  85# was okay, 95# ran out of shoulders. 

After that came the back squats.  3 sets of 15 reps at 60%, I did 155#, should have done 165#, but was glad for my maths error.  We alternated these with 3 sets of 12 dumbbell bench press (of which I only did 2 sets with 30# dumbbells).

Legs will be toast tomorrow and Friday.

Crossfit log for Saturday, 23rd -client appreciation day?

So Saturday was the client appreciation BBQ at Physics.

After back to back workouts, I wasn't feeling particularly appreciated, well no more than any other day at Physics.

I arrived late, so finding partner was a problem until Jon shower up even later.

The first WOD, we did the scaled version, power clean ladder. 7:00 plus 2:00 AMRAP if you finish the ladder.

Ours was 7 minutes to do power cleans at:
-95# for 12 reps
-115# for 10 reps
-135# for 8 reps
-155# for 6 reps
-165# for 4 reps
If you finished before 7 minutes which we did easily, you got 2 minutes to AMRAP 185#

Sadly, we did know that you had to wait until the 7 minute mark to start the AMRAP,  so our first 7 reps didn't count only the last 10. Bummer.

The second WOD was not fun. Share the work as needed:
-60 thrusters 95#/65#
-60 toes to bar
-100 wall balls. 20#/14#
-100 sit-ups
-1 mile burden run with heavier med ball.

Thankfully there were no heavier need balls left so we ran with the 20# ball.

Jon wanted to do Rx. Wouldn't have been my choice but I didn't mind.

Thrusters we traded of at sets of 6 reps.

T2B sets of 5

Wall balls sets of 10

Sit-ups sets of 20 with a set of 10 each at the end.

Then the horrible no good very bad run in the hot sun, with that fucking med ball.

Man was I glad that was over.

The food was good, so I guess that made me feel appreciated.

Crossfit log for Wednesday, July 13th

That was not fun, not by a. long shot.

Warm up was 2 rounds of 10 air squats, 10 push ups, 10 good mornings.

Then work up to a heavy single, power clean and jerk. 155#went up fine, 185#, did not.

Then right into the WOD from hell.

24 rounds of
- 6 wall balls
- 3 handstand push-ups
- 1 clean and jerk

Rounds 1-10 - 135#/95#
Rounds 11-18 - 155#/105#
Rounds 19-24 - 185#/115#

Men's Rx was not happening, women's Rx was a joke, so i did 95#-115#-135#. Wish I'd started at 115#. Hindsight.

I thought with an abmat, and a good look if survive the hspu, and none of the scaling options were appealing. Lasted 3 rounds. Then i did push ups with my feet on a bench. Ugh.

Started to really suck at round 13, got a second wind that lasted to round 20, then slugged to the end.

34:56

Crossfit log for Wednesday, June 15th

Somehow managed to get out of bed this morning and made it to Crossfit.

It was a fun workout.

For time: 6 rounds of: 

- 1 Overhead Squat 

- 5 Seated Box Jumps, 34"/30"  

- Run, 200 m 

-- then --  5min rest

5 rounds of

-Row, 300m - 300m - 300m - 300m - 300m

-Clean & Jerk Touch And Go 5-4-3-2-1

part 1:
-build to a heavy OHS from the rack
-increase weight each round
-learn to recover on running

part 2:
-clean and jerk must be tng unbroken
-increase weight each round
-score is weight of last rep.

Had to choose shoes, wanted lifters, but with box jumps and running, I opted for nanoes, I'd just do the best I could for the OHS.

So I did OHS at the Y yesterday  (yeah, yeah, I know, I didn't log it, whatever). Also in my Nanos.  I did a bunch of reps at 95# and 115# and with time running out I threw on 25# plates for 165# and failed.  Not surprising, my PR was 160#.

Was.

So today I did 75# for the first round, 95#, 115#,  125# and 145#. As I'm running my 200m before the last round, I debating.  Do I go 155# (which I though was my current PR) or do I try that 165# from yesterday.

Finally I decided, I was happy with 145#, so if I didn't make my 165# it wouldn't break my heart, so I decided to go for it.

Well I'm glad I did.  Beautifully executed, deep and stable bottom position.  Standing it up was a snap.  New OHS PR. In my freaking Nanos!

Then I worked up to 175# on the clean and jerk with the rowing.  Meh.  Too happy about the OHS to worry.

Fun day.   Next stop Physio.

New Overhead squat PR.  

Strength:
Bench: 230# November 19, 2014 (up from 225#)
Dead Lift: 365# September 17, 2014 (up from 355#)
Press: 145# September 9, 2014 (up from 140#)
Back Squat: 315# March 2, 2015 (up from 305#)
Front Squat: 280# September 29, 2015 (up from 275#)
Overhead squat: 165# June 17, 2016 (up from 160#) 

Power:
Power Clean: 205# July 4, 2015 (up from 195#)
Power snatch:  140# Dec 5, 2014 (up from 125#)
Push Press: 185# Sept 15, 2014 (up from 175#)
Clean: 225# Dec 31, 2015 (up from 215#)
Jerk: 220#  Jan 5th, 2016 (up from 205#)
Snatch: 145# Feb 25, 2015 (up from 145# but not really)
Clean and Jerk: 205# Dec 13, 2014 (up from 175#)

Crossfit log for Monday, May 23rd

Holiday Monday team WOD. Kiza and I packed up the kids and tablets and went around 10:30ish, after a lazy morning and a failed blini recipe.

There was nothing on the site, so we were going in with no idea of what the workout would be.

Well it wasn't joyful that's for sure.

- Run 1 mile together
Alternate for 15 rounds
- 1 clean and jerk each.
- 1 rope climb each
- 10 push ups each
- 15 air squats each

- Run 1 mile together


Increase weight on bar:
men started at 95# increasing by 20# for the first three rounds then 10# for the next 10 rounds, then 5# for the last 3.  Women started at 55# up by 10# at firs then 5# to the end.

Took until round 10 for it to start to really suck.

We weren't sure how to scale it because at, best we could both get to the weight of round 12. 

Coach said you can either stop there, or do the last three weights over again.

We planned on the later, but ended up doing the former. 

The second mile run sucked pretty bad

Tomorrow's retest of 12.3 is going to suck.

Crossfit log for Thursday, May 5th

This work thing is really getting in the way of my fitness.

I did manage to get to the Y twice, but i didn't have time to log then.  Mostly mobility and accessory work. Although Tuesday, i hit a 155# overhead squat, so there's that.

Today, the warm up was 3 round of 10 OHS with empty bar, 10 behind the neck snatch grip presses, same bar. 10 kip swings.

Shoulders were on after that!

Skills work was power snatch, 4 sets of 4 touch and go.  Warmer up with 75# and 95#, felt great. So much do i jumped to 125# for the first working set. Nope. Hmm... 115#? Nope. Didn't bother with 105#, went back down to 95# and counted the warm up set as a working set.  On the good side, form was really good at the weight.

Then we did Team Nate.
20 AMRAP, partners alternate full rounds
- 2 muscle ups,
- 4 handstand push ups
- 9 kettle bell swings

Worked with Mike. Goal was to try 1 bar muscle up per round. If I got it, move on to hspu, if not, do 2 chest to bar pull ups. By halfway, the bar muscle ups went out the window, I think i got 4 total.

Started the hspu Rx, ended up with an ab mat, by round 3

Swings were fine.

We tried with Kamil and Justin, 18 rounds plus 2 reps.

Can't complain about that!

Finished is with 3 sets of 8 strict press. I setup with 75# and everyone just used my bar, even the strong guys. Slackers.

Shoulders are toast. Haven't felt that in a while. Love it.

Olympic lifting log for Thursday, March 24th

Quick trip to the Y for some cleans.

Didn't want to do anything too taxing since the last Open workout is tomorrow.

Just worked up to some heavy singles.

Must still be low on blood after Tuesday's donation, like yesterday, I was out of breath for seemingly little effort.

Landed 215# twice, but three failed attempts at 225# and I called it a day.