It's been a rough week, I missed too much Crossfit. I did you to the Y yesterday abut I have yet to log that visit. I'll get to it later. In case I don't it was heavy back squats (2 singles at 305#), 5 sets of 5 strict press at 95# and farmer carries with suitcase carries, 1 set at 70# and 1 set at 100#. Plus some mobility work
Today we started a new programming session, called MAP (maximal aerobic
2 rounds for time of:
10 Muscle Snatches, 45/35 lbs
7 Strict Pull-ups
MAP 3 (part 1)
For 6 rounds 90 seconds of:
- 7 Power Snatches, 75/55 lbs
- 9 Box Jumps
- Row for calories in remaining time.
Rest 90 seconds between each round.
Rest 5 minutes
MAP 3 (part 2)
For 6 rounds 90 seconds of:
- 5 Bar Facing Burpees
- 7 Thrusters, same bar as part 1.
- Row for calories in remaining time
Rest 90 seconds between each round.
Really caught up to you around the 5th rounds. Good workout.
Managed 58 calories for part 1, 57 calories for part 2. Not bad.
Showing posts with label Rowing. Show all posts
Showing posts with label Rowing. Show all posts
Monday, 4 April 2016
Thursday, 3 March 2016
Crossfit log for Thursday, March 3rd
Overdue for a trip to the box.
Glad I went. Felt energized afterwards, was missing that feeling.
Granted it was horrible, but it was gratifying.
Started with 5 x 500m row on 2:00 rest (or as long as it took the guy you were sharing the rower with to finish).
First two were good, but started to hurt the biceps. Switched my grip to full hand instead of just fingers and recruited my lats more than biceps and got another good round in.
Round 4 I thought had to be our last, I was running out of steam so I sand bagged it only to find I had another round to go. Gah!
Round 5 was better than round 4 but not as good as the first three.
Hard work.
The WOD was interesting, 15 minute AMRAP:
- 1 round of Cindy (5 pull ups, 10 push ups, 15 air squats)
- 1 hang clean + jerk
start with empty bar, add weight each round.
I had a brilliant plan, hat utterly failed me. Or rather I poorly executed it.
The plan was to increment by 5# per round until the last round and throw as much weight as possible into the last clean and jerk, since only the last weight would be recorded and the lower weight earlier would make more rounds possible.
Well the first part worked beautifully, did 45#, 65#, 75#, 95#, 105#, 115#, 135# getting through 7 rounds. Started round 7 with 3:00 left on the clock, hurried through, put 185# on the bar, hurried through Cindy round 8, 30 seconds left. I noticed Kamil get his belt for the last lift.
Thought that was a good idea, but it cost me too much time, got the belt on dead lifted the bar to the hang, went to clean it and BEEEEEEP, time's up!
I should have gone heavy instead of 135# and just held on for dear life after that. But alas. My score was 7 rounds + 30 reps and max weight of 135#.
At least I beat Kamil on rounds, but his C&J was 205#!!!
Glad I went. Felt energized afterwards, was missing that feeling.
Granted it was horrible, but it was gratifying.
Started with 5 x 500m row on 2:00 rest (or as long as it took the guy you were sharing the rower with to finish).
First two were good, but started to hurt the biceps. Switched my grip to full hand instead of just fingers and recruited my lats more than biceps and got another good round in.
Round 4 I thought had to be our last, I was running out of steam so I sand bagged it only to find I had another round to go. Gah!
Round 5 was better than round 4 but not as good as the first three.
Hard work.
The WOD was interesting, 15 minute AMRAP:
- 1 round of Cindy (5 pull ups, 10 push ups, 15 air squats)
- 1 hang clean + jerk
start with empty bar, add weight each round.
I had a brilliant plan, hat utterly failed me. Or rather I poorly executed it.
The plan was to increment by 5# per round until the last round and throw as much weight as possible into the last clean and jerk, since only the last weight would be recorded and the lower weight earlier would make more rounds possible.
Well the first part worked beautifully, did 45#, 65#, 75#, 95#, 105#, 115#, 135# getting through 7 rounds. Started round 7 with 3:00 left on the clock, hurried through, put 185# on the bar, hurried through Cindy round 8, 30 seconds left. I noticed Kamil get his belt for the last lift.
Thought that was a good idea, but it cost me too much time, got the belt on dead lifted the bar to the hang, went to clean it and BEEEEEEP, time's up!
I should have gone heavy instead of 135# and just held on for dear life after that. But alas. My score was 7 rounds + 30 reps and max weight of 135#.
At least I beat Kamil on rounds, but his C&J was 205#!!!
Tuesday, 23 February 2016
Crossfit log for Tuesday, February 23rd
Finally my kind of workout.
Jumped right into a row interval session, 1 minute on, 1 minute off for 6 round or 12 minutes.
Got some pretty good splits in the low 1:40s
Skills was a clean and jerk complex: 1 power clean + 1 hang clean + 1 jerk. Work up to 1 heavy set.
165# felt good, 185# felt heavy so i stopped there.
Finally the WOD. 7 minute AMRAP of increasing reps by 3: 3, 6, 9, 12... of
-thrusters 95#/65#
-pull ups
Choose women's Rx, to keep the bar moving. Did as well as is hoped, 5 rounds+5 thrusters.
95 reps. Same volume as Fran plus 5 thrusters.
Good workout.
Thursday, 4 February 2016
Endurance and fail log for Thursday, February 4th
Well that sucked.
Thursday 2km row time trial. Scraped in under 8 minutes at 7:57 (5 seconds worse than last week).
Started out strong. Too strong perhaps. Focused on form and was able to pull under 1:40/500m.
Naturally that didn't last, but I was well under 2:00 at 500m. That buffer wasn't enough.
Meh.
Then I worked on power snatch. Took my time warming up, but had no energy. Maxed out at 115# doing triple. Bailed after the first rep.
Moved on to RDLs, but that was no better, my warm up set of 8 at 185# was all she wrote, didn't even load the bar at 225#.
Called it a day.
They can't all be good.
Thursday 2km row time trial. Scraped in under 8 minutes at 7:57 (5 seconds worse than last week).
Started out strong. Too strong perhaps. Focused on form and was able to pull under 1:40/500m.
Naturally that didn't last, but I was well under 2:00 at 500m. That buffer wasn't enough.
Meh.
Then I worked on power snatch. Took my time warming up, but had no energy. Maxed out at 115# doing triple. Bailed after the first rep.
Moved on to RDLs, but that was no better, my warm up set of 8 at 185# was all she wrote, didn't even load the bar at 225#.
Called it a day.
They can't all be good.
Thursday, 28 January 2016
Endurance and accessory log for Thursday, January 28th
Had little time to go to the Y, but I really wanted to put in my 2km time trial on the rower.
So I hurried to get there, and jumped right into it.
Managed a good performance, with some encouragement from Dave, especially in the last 1000m.
Managed 7:52. Maybe a better rower, maybe my endurance is getting better, maybe I was better rested. Don't know, but whatever the reason, it was way better than last weeks 8:12.
My best is from May 2015 where I went 7:51, so not bad at all!
I held sub 1:50/500m well into the 700m-800m range. Then I just held on for dear lift, got back under 2:00/500m in the last 500m.
Collapsed on the floor afterwards. Man that was tough.
Once I recovered, I did some RDLs and dumbbell rows.
RDLs I did on set of 8 at 185# and a working set at 225# for 5. Used straps.
Dumbbell rows, did warm up set of 8 each side at 75# and a working set of 6 at 100#.
I forgot to do the aductor version of the RDLs, but I've already done that this week, I can wait until next week for that.
I need to switch it up so that the barbell rows aren't on the same day as the rowing time trial. So I'll do those on tabata run day, and the RDLs.
So I hurried to get there, and jumped right into it.
Managed a good performance, with some encouragement from Dave, especially in the last 1000m.
Managed 7:52. Maybe a better rower, maybe my endurance is getting better, maybe I was better rested. Don't know, but whatever the reason, it was way better than last weeks 8:12.
My best is from May 2015 where I went 7:51, so not bad at all!
I held sub 1:50/500m well into the 700m-800m range. Then I just held on for dear lift, got back under 2:00/500m in the last 500m.
Collapsed on the floor afterwards. Man that was tough.
Once I recovered, I did some RDLs and dumbbell rows.
RDLs I did on set of 8 at 185# and a working set at 225# for 5. Used straps.
Dumbbell rows, did warm up set of 8 each side at 75# and a working set of 6 at 100#.
I forgot to do the aductor version of the RDLs, but I've already done that this week, I can wait until next week for that.
I need to switch it up so that the barbell rows aren't on the same day as the rowing time trial. So I'll do those on tabata run day, and the RDLs.
Thursday, 21 January 2016
Endurance and mobility log for Thursday, January 21st
Not wanting to over do it is my official excuse. Being sore and tired and Dexter waking up at 3 am is what really did it.
In any case, I missed deadlift day and max pull ups day at Crossfit.
Followed my plan for the Y though, 2 km time trial on the rower.
Yeah, needs work. 8:12. I was well under minute last time. It fell apart at around 800m
Then I did my new physio drills for breathing into my back while squatting get together, back rounded, using a pole for support. And my hip, the lawn mower drill and ankle pull apart with band and yoga block between the knees.
Torture.
To test the effectiveness I did some over head squats. Not bad. Felt me upright.
Got up to 145# before it got ugly. Then I stopped.
The next little while is going to be a lot of suck as I build endurance and work on the hip mobility. Necessary evil.
Tuesday, 19 January 2016
Strength and Endurance log for Tuesday, January 19th
Finally followed through on my unspoken commitment to run tabata once a week. Man it sucked.
Arrived at the Y and didn't even look at the squat rack.
Hopped on the thread mill and ran for 5 or 6 minutes at a 6:00/km (ish, 6 mph, stupid treadmills).
Then I ramped up the incline to 10%, and the speed to 7.2 mph (5:11/km) and did the first or 8 rounds of 20 seconds on, 10 seconds rest. Felt pretty easy.
Bumped the speed to 7.3 mph (5:06/km). This was a mistake, by round 4 I was back down to 7.2 and really wanting to drop it more, but I refused.
Definitely took an extra second or two before starting to run on the last 3 rounds, but to make up for it I ran 25 seconds on the last one.
Almost coughed up a lung.
So the plan is to endure 10 minutes of torture, once a week, on Tuesdays, and Thursday, or Friday do a 2km time trial on the rower, and see how close to 7:00 I can get.
I will continues this at least until the Open starts. (Which reminds me I need to register).
After I recovered enough to change my shoes, I got on the platform for some front squats. They did 3 sets of 5 today at Crossfit, while I slept, so I did that.
It seemed so heavy. So I worked up to a heavy single, and really struggled to stand up 275#.
Then I peeled back to 225# and really struggled to get that 5th rep each time. In fact, the 3 sets was only 4 reps. It was poo. But I worked hard, and will be better for it.
Done.
Arrived at the Y and didn't even look at the squat rack.
Hopped on the thread mill and ran for 5 or 6 minutes at a 6:00/km (ish, 6 mph, stupid treadmills).
Then I ramped up the incline to 10%, and the speed to 7.2 mph (5:11/km) and did the first or 8 rounds of 20 seconds on, 10 seconds rest. Felt pretty easy.
Bumped the speed to 7.3 mph (5:06/km). This was a mistake, by round 4 I was back down to 7.2 and really wanting to drop it more, but I refused.
Definitely took an extra second or two before starting to run on the last 3 rounds, but to make up for it I ran 25 seconds on the last one.
Almost coughed up a lung.
So the plan is to endure 10 minutes of torture, once a week, on Tuesdays, and Thursday, or Friday do a 2km time trial on the rower, and see how close to 7:00 I can get.
I will continues this at least until the Open starts. (Which reminds me I need to register).
After I recovered enough to change my shoes, I got on the platform for some front squats. They did 3 sets of 5 today at Crossfit, while I slept, so I did that.
It seemed so heavy. So I worked up to a heavy single, and really struggled to stand up 275#.
Then I peeled back to 225# and really struggled to get that 5th rep each time. In fact, the 3 sets was only 4 reps. It was poo. But I worked hard, and will be better for it.
Done.
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