Crossfit log for Monday, April 25th

Revisited Open WOD 12.3

Complete as many rounds as possible in 18 mins of:
- 15 Box Jumps, 24"/20"
- 12 Push Press, 115#/75#
- 9 Toes To Bars

Last time I did this I used 95#.   My guiding principle is to do women's Rx, but I've said that I'll always do Open WODs Rx, to be able to compare.

My out for Rx is that I didn't do the Open in 2012, my desire to go women's Rx was trumped by Kamil doing 95# and 24" box.

Conveniently I've  done this workout 5 times and each time I used 95#. November 2014, March 2014, July 2014, August 2014 and January 2015.  March 2014 was my previous best at 5 rounds + 15.  My last attempt was a dismal 4 + 35 (one short of 5 rounds)


Today I made it thought 6 full rounds plus 8 box jumps. 

Gotta be happy with that.  Pretty big PR.

Afterwards I had a physio appointment and found the erector trigger point that was hurting my mid back during overhead work (or handstand work) that started at the Competition a couple of weeks ago. Very happy to have that taken care of.

Crossfit log for Friday, March 25th: 16.5 one and done

16.5 was a repeat WOD. We revisited 14.5  

21-18-15-12-9-6-3
- thrusters 95#/65#
- bar facing burpees

84 reps of each. It was horrible 2 years ago, it was horrible in November 2014 when we revisited it, and it was horrible this time.

March 28th, 2014 - 26:59
November 7th, 2014 - 24:32
Today: 23:06

Improvement is improvement.  Might have gotten closer to Kamil (21 and change) if I hadn't given blood on Tuesday.

Burpees are horrible. Bar facing are worse  The thrusters got hard in the last half, but for me it was a burpees workout and an exercise in not blowing up.

My goal was to keep moving, and for the most part i succeeded.

Some of those burpees took a long time to get off the ground, and a few time I took a while to address the bar, but mostly I kept moving.

I'm happy with my result, but even happier that the Open is over and I can go back to my regular routine.

Crossfit log for Monday, March 21st: 16.4 take two

I'm starting to see a trend here.

After seeing everyone do the WOD on Saturday, I knew I wouldn't be happy with Friday's performance, I had to give it another go.

I wasn't looking forward to those deadlifts, so given how good I felt after rolling out my hip and glute on Friday, I rolled the crap out of everything Saturday and Sunday.

I followed Kiza's advice and did triples. Hoping to get to at least 36 before resorting to singles.

Well that worked, I braced for every rep and did triples right to the end.

Finished them in 6:48, got through the wall balls in, 10-10-10-5-8-7-5, and hopped on the rower.

Made it to 30 calories.

Man that was hard, but I'm really glad I did it.

Now I feel I can hold my head high.

Score: 140. I'll take it.

Went to physio afterwards and at the end he needled my back, hips and glutes and he was amazed, there was almost nothing there.  It was the best he'd ever seen my posterior chain in all the times he's seen me in nearly 4 years!

I must be doing something right!

Crossfit log for Friday, March 18th 16.4

16.4 is a 13 minute AMRAP of
-55 deadlifts 225#/155#
-55 wallballs 20#/14#
-55 calorie row
-55 handstand push ups.

Didn't expect to make it to the hspu.

Didn't expect to not make it to the row.

The deadlifts were really heavy. I've been having trouble with them lately too. Like putting out my back type of trouble.

By 15 reps I knew I was in trouble,  it was hurting to lower myself to the bar. I fought through resorting to singles and dropping, bracing tightly for each rep.

Finally finished and the wall balls were a bit  better, but I could still feel my back.

Finished with 11 seconds left, only to find I wasn't done, only 54, so I ran back for number 55 and the buzzer went. 

I rolled out my glute and hip for like 15-20 minutes and then I was fine.  I thought I'd be hobbled for days, but I have no discomfort at all. 

I'm going to roll it out all weekend and try again on Monday,  I have to get to the rower.  If it starts to fall apart, I'll bail, I already have a score

Crossfit log for Friday evening, March 11th: 16.3 take two

So i went back to Crossfit for the 4pm class. Kiza was doing 16.3 and i was going to judge her. So i figure since i wouldn't be doing any Crossfit until Wednesday, i should give it one more go.

Everyone was practicing, trying to get a bad muscle up. So i started stretching and rolling my lats, then doing some kip swings to loosen things up.

Then i started trying. Coming really close. Coach gave me some new pointers: the covers strike, basically, at the point of full extension on the forward swing, collapse into hollow body and push down on the bar really fast, like a cobra strike, then transition over the bar. The other pointer i for from the video on the Crossfit site was top stay tight in the kip.

Having all those people cheering and watching must have made a difference. I suddenly found myself onto of the bar, with my first ever muscle up, but ironically, nobody noticed, 20 some people, and they were all looking away at that moment.

It was my best one too, as i went on to get a few more, those were all one arm first, or chicken leg, as they call them, but they still counted

Finally after getting 2 in practice i just started the WOD. We had an ongoing timer and at 31 minutes i told Kiza i was starting, i did my 10 snatches and proceeded to work on getting 3 muscle ups. Took a lot of work but at 6 minutes and 7 seconds in, i got my third, ran to the bar for 10 more snatches, and with 15 seconds to go, i somehow managed 1 final muscle up.

I was pretty stoked. I'd been so close for so long.

Final score: 24.

They need work, but i got them.

Crossfit log for Friday, March 11th: 16.3

Well that went as expected.   Not as I'd hoped.

Kamil, Jocelyn and I did the Open workout, Erin did a modified version since she wasn't doing the Open.  None of us had ever done a bar muscle up.

16.3 is a 7 minute AMRAP of
- 10 snatches  75#/55#
- 3 bar muscle ups

We warmed up for quite a while and finally when Jocelyn started trying to get a muscle up coach said he'd start the time, everyone just do the 10 snatches and we'll take our time trying to get a muscle up, if you get one then we'll count it.  We can try again after a 5-10 minute rest if you want.

So that's what we did. After several attempts Jocelyn finally got one and after a few tries got 3 done and went back to the bar.

Kamil managed to get one but that was it. 

I tried and tried but it wasn't happening.  So my score is 10.

Meh.

Crossfit log for Monday, March 7th: 16.2 Take two

I take it back.  Crossfit Open 16.2 isn't such a complicated workout, as it is complicated to explain.

- 25 toe to bar
- 50 double unders
- 15 squat cleans at 135#

Since I didn't finish this in the 4:00 cap, there is no need to explain further.

Much better showing than last time.  Used a pull up bar with tape instead of those useless leather grips.  Hands didn't rip at all. 

Did the toes to bar in sets of 5 until 15 then a variety of triples, doubles  and singles for the last 10. 

Double unders went better too.  3 or 4 sets.  Was headed to the barbell at 3:00 instead of the lousy 3:40 from Friday

Did the first 3 touch and go, and should have done more that way.  The seconds just bleed at that point, every rep is like 8 seconds.  So my extra 40 seconds bought me exactly 5 extra reps.  7 short of round 2.

Not very happy with it, but that's was as well executed as I could.  I look forward to hitting it again next year to see if I can improve.  

Toes to bar were the weak link for sure.  Might have saved a bit on the double unders, but not much. 

Oh well, done is done.  On to 16.3

Crossfit log for Friday, March 4th 16.2 Take one.

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!

Crossfit Open 2016 log for Saturday, February 27th

Well that was an unmitigated disaster.

16.1 was announced Thrusday.

A whopping 20 minute AMRAP of
25' overhead walking lunges 95#/65#
8 bar facing burpees
25' overhead walking lunges
8 chest to bar pull ups

Every 5' of lunges counts as a rep. so 26 reps per round.  Also if you drop the bar on the lunges you have to go back to the last completed 5' marker.

Spent two days worrying about pacing the burpees or running out of chest to bar pull ups. Needn't have worried, the lunges killed me.

Couldn't lock out so after two rounds the muscle fatigue settled in and I had to repeatedly drop the bar.  Was hoping to get at least 5 rounds, didn't even make 4.

CTB went really well.

Nothing like a kick in the teeth to refocus your training. Luckily I have an appointment with Rob Crispo Monday.  I'll give him the details and look at chipping away at this limiter.

Crossfit log for Tuesday, February 16th

Lesson learned, when updating your blog on your phone, save before you put it down.  Let see if I can remember what I wrote.

So it's a good thing I started my policy of doing Open WODs at Rx.  Today we revisited 13.4, a 7 minute AMRAP of increasing triples of clean and jerk @ 135# and toes to bar. (which is almost the same as 12.5 which we did in January 22nd, except it's a 9 minute AMRAP)

The last two times I did it (January and May 2014) I scaled the weight to 115# and regretted it both time because I haven't retested my original score from the 2013 Open of 31 reps.  For 12.5 I scaled even further to women's Rx with the extra 2 minutes I made 74 reps, so 4 full rounds plus 14.

I made 42 and 38 reps respectively at 115#, so today I got to see what I could muster at Rx. 

7 minute AMRAP of:
3 - 6 - 9 - 12 - 15....
- clean and jerk 135#/95#
- toes to bar.

As I did for 12.5 I broke up the t2b in sets of 3 from the get go. The c&j I did singles starting round 2, because 135# is heavy and t2b are tiring.

Made it through 3 full rounds and 5 clean and jerks for 41, beat my performance from 2013 by 10 reps. Not too shabby. 1 rep shy of my best at 115# from last January 2014 too!  I'll take it.

Then we did a three position snatch for max weight: high hang, hang and ground.  I maxed out at 115#, pretty much as expected.

And finally we did 3 sets of 5 front squats with no pause at the top.  I meant to do 80% (or 225#) but go the math wrong and did 185#.  Meh.  It'll do.

Crossfit log for Thursday, February 11th

Disappointing day at Crossfit.

Despite needling at physio yesterday, despite rolling out my back and glutes repeatedly, I couldn't get my clean on this morning for the 1 rep max test.

Maxed out at 205#.  Might have been able to hit 215#, but I feeling weak in my lower back and didn't want to risk hurting myself. So I bailed.

The WOD was 11.2 from the first Open.
15 minute AMRAP:
-9 deadlifts 155#/105#
-12 push ups
-15 box jumps.

Did Rx, because it's an Open WOD.  155# got heavy near the end.

The push ups were the tricky part, first two rounds I did 6 and 6, then I was going to go 4, 4, 4 for round three, but got to 5 reps before I remembered, so I did 5, 4, 3.  Round four I did 4, 4, 4 as planned, then round 5 I screwed up my math.  I must have got confused with the 9 dead lifts, I was going to do 3, 3, 3, 3 but that somehow got turned into 4, 3, 2, 1,  which was only 10, but somehow 4, 3, 2 was 9 so I was good. doh.   Didn't make to the push ups on round 6.

Box jumps were okay.

Managed 5 rounds + 5 deadlifts, minus 3 push ups apparently.

Meh.  Need the bad ones to appreciate the good ones.

Crossfit log for Thursday, December 3rd

This is a delinquent post.  I'll have to search my memory to provide any useful commentary.  Thankfully the workout is available at Beyond the Whiteboard.

Coach Connor added a warm up with I think was a mistake, but whatever.

We did 3 rounds of 10 strict press (empty bar), 15 push press, and if memory servers 5 burpee box jumps.

I arrived at the last minute and by the time I got setup, I only had time for two rounds, and the second round I did only box jumps.  Fuck burpees.

We started with 2 rep max push press.

I had recently maxed out at 175# for a single at the Y so I made that my target.  Working with Kamil, we both hit 165# with not too much fight.  Kamil thought we'd just done 175#, so set us up for 185#, I just figured he wanted to go big (or go home), so I ran with it.  We both failed on the first rep.  Then he realized his math mistake. We had a good laugh, and called it quits

Then we did close grip bench press for 4 sets of 4.  I did the first 2 sets at 145# then when I upped it to 155# on set 3, I was too close to the rack and after hitting it twice, I re-racked it and set up again for 4 which were rough, essentially doing 6 reps.

I was going to go for 165# on the last set but with the screw up on set 3, I did 155# again and it went smoothly.

The WOD was a revisit of CrossFit Games Open 13.2
Complete as many rounds as possible in 10 mins of:
- 5 Shoulder-to-Overheads, 115#/75#
- 10 Deadlifts, 115#/75#
- 15 Box Jumps, 24/20 in

I had only found one record of this workout in my log, from last October where I scaled the bar to 95# and 4 rounds plus 24.  So I was moderatly happy with my new score of 4 + 28, 2 reps shy of 5 rounds.

But I just looked again an found my original 2013 Open log entry.  I did 115# (because there was no choice in the Open back then) and I got to 6 box jumps, so 4 + 21, with an extra 10# and with Strep.  I even re-did it on the Saturday, to have 2 extra days of anti-biotics and some rest, and hit 5 rounds plus 24!  A full round more than last October at 95#. 

Crap.

Crossfit log for Friday, November 20th at Crossfit Bytown

My back is way better midday than in the early morning.  Without Crossfit Bytown I would have had no workouts this week.  Mornings were a non-starter and no access to lunch time YMCA, these guys saved my sanity.

Second workout of the week was harder but I was alone in my class.  There were other athletes working out, but they were the competitive group doing their own thing.

I got to skip the 500m row since I'd already ran 1km to get there.

So after some targeted mobility work we did 5 sets of clean and jerk triples, touch and go, ascending weight.

Started at 135# after warming up with the empty bar and 95#.

Moved up to 145#, 155# and 165#, where I stayed for the last set.  I likely could have gone to 175#, but we still had the WOD to do. Back held out surprisingly well.

Coach Everett watched most of my lifts, and had very little to correct, so yay.  He even thought my jerk was way more than my clean, because it looked very solid at 135# and 145#, I said as it got heavier it was harder to commit to getting as low as I do at this weight.  But that was very motivating.

The WOD was Open WOD 14.1, 10 minute AMRAP of:
- 30 double unders
- 15 ground to overhead, 75#/55#

I had planned to split the difference on the weight at 65#, but I just realized that coach Everett loaded my bar while I changed shoes and he put 75#, the bastard!

So at least I can compare to when I did it during the 2014 Open.  I did 3 rounds + 37, this time I did 3 rounds + 38.  So there's that. 

Double unders when well,  snatches tanked me.

At least I got it done.

Crossfit log for Wednesday, July 29th

Another early morning workout with Clarisse.

Today started with a muggy 400m run followed by 50 push ups (of which I did less than 20, wrist is still sore, and I suck at push ups).

Strength work was deadlifts, 7 heavy singles at 85%.  I worked with Kamil and wasn't feeling like pushing so I settled for his 85% at 275# rather than mine (305#).

For the WOD we did 15.3

14 minute AMRAP of:
- 7 muscle ups (scaled to ring dips)
- 50 wall balls 20#
- 100 double unders.

Dips were fine, only 7.  Wall balls were just tedious.

Double unders went pretty well. Took three sets to get to 50, so I decided one more set, wherever I get, that'll be my number.  I got 40.

So with only 10 left to get to 100, I just finished them off.

Second round was similar, couple of big streaks amid some shorter ones. 

Made 2 full rounds and 1 dip. 

Rough, but gratifying.

Clarisse did very well.  Singles instead of double unders and bar dips with a band.  She did like 3 rounds + 11 reps. Crazy.

Crossfit log for Saturday, March 21st - Open WOD 15.4

I feel disappointed with this one.

I set a very conservative goal of making it through two rounds, and I couldn't even pull that off.

The WOD was an 8 minute AMRAP (which goes by really fast when you are struggling and takes forever when you are hurting, I was struggling)

- 3 handstand push ups
- 3 cleans @ 185#
- 6 handstant push ups
- 3 cleans
- 9 hspu
- 3 cleans
- 12 hspu
- 6 cleans... etc

So hspu increase by 3 every round, cleans increase by 3 every 3rd round.

I can do hspu, just not a ton, I can clean 185#, just not at infinitum. So I figured I could clean 185# 6 times at least, and 9 hspu, that should be doable. Maybe a couple more in round 3. I didn't expect to get back to the barbell  third time.

Well I didn't get back to it a second time.  First round went okay.  3 hspu, no problemo, power clean 185#, yeah, no.  The first one went up barely, the 3 fails. Finally realized I'd have to squat clean it, then I go the last 2 in a row. Back to the wall.  First 3 of 6 went okay, a couple of no reps because I came off the wall, but got through them, fought a bit for 4 and 5, but number six was not happening.  I tried and tried and tried, took short breaks, took long breaks, kipped hard, really hard, nothing, fought for at least 3 full minutes on that last hspu of round 2 and couldn't do it.

11 reps.

At least it was Rx and not scaled.  I'll have to be happy with that. Just a bit maddening.

Crossfit log for Saturday, March 14th - Open WOD 15.3

15.3 was a bit of a slap in the face to the vast majority of the Crossfit community.

Anyone who cannot do a muscle up.  Thanks the scaled division and scaled versions of the workouts, for the first time the put muscle ups at the beginning of the workout.

The scale version offered no challenge whatsoever.

The WOD was a 14 minute AMRAP
Rx:
7 muscle ups
50 wall balls shots
100 double unders

Scaled:
50 wall ball shots
200 skips.

Lame.

I was under the delusion that I could get my first muscle up today.  I tried some ring muscle ups in warm up and came within centimetres of getting my first bar muscle up. But, with each attempt I got further and further from the desired outcome. I came to the conclusion that I was lying to myself and accepted that there would be no Rx score of 1 for me today.

Once I accepted that I would be doing scaled, the workout was far more interesting. It was a pure cardio workout. Heart rate through the roof from the get go.

I managed 3 rounds plus 50 wall balls and 44 skips.  That was what I had in me today. I hope never to do it again, ever.

Crossfit log for Saturday, March 7th - Open WOD 15.2

Crossfit Open 15.2

It is the same as Open Workout 14.2
In 3 minutes perform 2 rounds of
- 10 overhead squats @ 95#
- 10 chest to bar pull ups.
At the end of 3:00 if you have finished the 2 rounds you have 3 minutes to do 2 rounds of
- 12 overhead squats @ 95#
- 12 chest to bar pull ups

keep adding 2 reps per 3:00 successfully completed.  If you finish before the 3:00, rest until the 3:00 is up.

My goal for this was petty simple, get through two rounds before the 3:00 cap.

I started my warm up at home.  Stretched my back, hips and shoulders before we left.

We got there early this time, I watch Clarisse go in heat 2 and I was booked in heat 3.  I warmed up a bit more, practised some overhead squats and a few pull ups. I used some homemade grips, which I didn't really notice.  I guess that means they worked, I didn't notice my hands. They were really comfortable on the overhead squat.

So then it was my turn.  Kiza was my judge.

After stabilizing in the overhead position, I did my 10 overhead squats unbroken.  Got to the pull up bar and chained 3 chest to bars (a record I think) and did 2 more before letting go.

My plan was get through the first round as quickly as possible and then fight for the rest of the 3 minutes to try and finish round 2.

I miss read the clock after I finished the first round I thought I gone over a minute 30, but I had 1:40 left not 1:20.  So I got back to the bar and quickly did another 10 overhead squats. Got back to the bar and started doing chest to bars I had one left with 7 seconds to go, jumped up and finished the round with 5 seconds to spare.

Coach Isabelle nearly lost her shit when she saw me doing overhead squats.

Having met my goal, I had really no plan for the next 3 minutes.  I caught my breath for a good 30 seconds before trying more overhead squats, I did 4, then 3 then 3 then 2.  Leaving me only a few seconds to get 2 chest to bar pull ups.

Last year I fought for 3 minutes to get 3 overhead squats.

This year I met my goal of getting through the first 3 minutes: 2 rounds of 10 overhead squats and 10 chest to bar pull ups, with 5 seconds to spare. Followed that up with another 12 overhead squats and 2 chest to bar for a total of 54 reps, including 32 overhead squats. I still can't believe it.

What a difference a year can make.

Crossfit log for Saturday, February 28th - Open WOD 15.1

Spent the day at the box watching the entire community throw down for 15.1

Nerves building minute by minute.

I was in heat 9 of 11 going about every half hour.  So it was a long day.

I ended up having to go to the corner store to get some calories.

I watched Clarisse do her workout.  She did amazingly.  I can't remember how many rounds she went for the first part, but she clean and jerked 95#!

Then I watched Kiza, I think she got 3 rounds + 8 reps. And clean and jerked 127# (I think a PR or within 3#).

Kiza was in heat 5.  So I still had too much time left.

Finally heat 8 starts so I begin my warm up. Kamil is in the same heat so we work together, I even gave him some gatoraid for some quick liquid calories as he too underestimate how long we'd be waiting before the workout.

So 15.1 is in two parts, first 9:00 AMRAP of:
- 15 toes to bar
- 10 dead lifts  115#
- 5 snatches 115#
immediately followed by 6:00 to establish
- 1 rep max clean and jerk

I completely screwed up my plan for this workout.  Not that I would've done much better if I hadn't but my mental place was one of confusion and frustration as a result.

My estimates were based on the practice WOD from Friday, but I had completely discarded the fact that we did fewer reps (9-6-3 intead of 15-10-5).  Having done 4 rounds in 10:12 with 2 minutes rest, I felt confident I could do 4 rounds with lest rest. Didn't account for more reps. 

Then I miscalculated my  plates for the second part.   I wanted to do 3 lifts. 175# which I knew I could do.  195# which I thought I could do and 215# which I hoped I could do.

But adding two 25# plates to 115# doesn't make 175#, so I had to add 5# but then I only had one set of 10# plates which got me to 195# but then I was out of plates I didn't even have enough for 205# (my current PR), Julie, my judge ran to get some plates, coming back with 2.5#  for 200#, I gave it a try but ran out of time after failing the clean the first attempt. Oh well.

The snatches were hard but the toes to bar were my limiter.

Managed 3 rounds a 1 toes to bar for 91 and 195# clean and jerk.

I'm still satisfied with my score, but it was frustrating nonetheless

Tempted to try the scaled version to see what I could muster.

Crossfit log for Tuesday, February 3rd

Two days in a row for February, already tied my January record for consecutive workout days.  In fact I only have 18 log entries for January, a month with 31 days.  I haven't had such a low volume month since 2013.

Need to keep this streak going.

Started with the new concept called the primer.

3 min AMRAP of work related to the Open workout.  We were doing 14.2: overhead squats and chest to bar pull ups, so the primer was:

3:00 AMRAP
- 5 squat snatches
- 4 burpee pull ups

It really sucked during, but it also really helped for the WOD.

Open Workout 14.2 
In 3 minutes perform 2 rounds of
- 10 overhead squats @ 95#
- 10 chest to bar pull ups.
At the end of 3:00 if you have finished the 2 rounds you have 3 minutes to do 2 rounds of
- 12 overhead squats @ 95#
- 12 chest to bar pull ups

keep adding 2 reps per 3:00 successfully completed.  If you finish before the 3:00, rest until the 3:00 is up.

Last time I got 23 reps at Rx then switched to the scaled option on that day (front squats and regular pull ups for an additional 27 reps).

Today, I was focused on beating my previous best, which I misread and thought I had to beat 27, not 23. 

Did that and more, made it to 33!  Two solid rounds of 10 OHS at 95#! Pretty stoked.  The second time at the pull up bar, my first rep was nowhere near chest to bar!  I had to laugh. Managed to get 3 slow and difficult reps.

I peeled off weight and tried to hit some OHS at 75#, so focused on beating my previous, I hadn't formulated a plan for scaling the second 3:00. So after 3 failed attempts at an OHS at 75# I just stopped.

Really I'm happy with my score. 10 rep PR.  OHS have come a long long way.

Crossfit log for Friday, January 23rd

Good morning at Crossfit.

Strength work was 5 rep max overhead squat.  Yeah, my favorite.

Did some bretzels and lazy push ups.  Tried to loosen up my shoulders. Then did 5 reps with the empty bar.  Yay, at least I have a number.

Went to get some 15# plates for 75#.  5 reps, pretty good not too wobbly.  Now I have a better number.

Jumped to 95#, have done multiple reps at this weight before or the Open WOD recently.

Last one was wobbly, but still got it.  95#  Good number, 20# away from my 1 rep max.

Looking at the 15# plates from my warm up set, I thought, why not.  Threw them on for 125#, maybe I could get one for a new 1 rep max.

Not only did I get it easily, I did a second rep.  And a third, and a fourth...  Lost it at the bottom of the fifth.  Could you imagine hitting my 5 rep max 10# heavier than my previous best for a single!    4 Rep at 125#, that's pretty sweet.

Now I'll have to test for a new 1 rep max.  Maybe next week.

The WOD wasn't so fun.  We revisited Open WOD 12.3:
18 minute AMRAP
- 15 box jumps  24" box
- 12 push press  115#  (scaled to 95#)
- 9 toes to bar

Managed one rep short of 5 rounds.  Box jumps were okay, need to work on my rebound.  Push press was hard, even at 95#, maybe Wednesday's press workout affected me.  Seems likely. T2B got progressively worse as the workout progressed. 

Worked hard, that's what matters.


Progress update.

New Overhead Squat 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: 125# January 23, 2015 (up from 115#)  *4 reps.

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