Crossfit log for Thursday. September 15th

Sure is a lot of suck going on at Crossfit these days.

Warm up was working lunges, push ups and glute bridges.

Stupid dynamic stretching again and handstand practice followed by stupid internal shoulder rotation drill.

Then right into the WOD.

4 rounds is
- run 400m on the stupid route through the gym and down the stairs. Whatever.
- 5 muscle ups
- 7 strict handstand push-ups
- 9 unbroken power cleans 115#/75#

Tried to work on my butterfly. Stupid mistake, switched to regular pull ups.

Get on box for hspu took to long, switched to bear style

Cleans were fine. Tested at the top for a beat.

20:53. Dead last yet again.

Whatever.

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 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 Thursday, July 14th

Well that's wasn't fun.

Fell back to sleep after my alarm, 20 minutes later than usual. Hustled, made it 3 minutes late.

Coach Nikki wanted my to do burpees, not happening.

Did the warm up on my own, 15 jumping air squats, 8 reverse plank march.

Started with 8 rep max back squat. Made 255#. Man that was rough.

Then 3 rounds of 20 banded kettle bell swings, rough on the shoulders vs 5 back squats. 185# never felt so heavy.

Then the horrible WOD

3 rounds thankfully
-run 400m
-30 abmat sit-ups
-12 UNBROKEN per cleans at 135#/95#

Was going to do 115#, then came to my senses and went with women's Rx, but then Kamil was doing 115#, so i added 10#beer side took match him.

Running on square legs sucked

After the first round it was clear 115#was a mistake. Coach Nikki peeled the 10s. Better after that.

Still took like 19:05. 

What a suffer fest

Crossfit log for Wednesday July 6th

A bit of s strange day back at the gym.

Started with a 14 minute AMRAP of alternating tasks
Odd: 3 overhead squats, increasing weight
Even: 5 started box jumps, higher than WOD height

I did 65#-75#-85#-95#-105#-115#-125# for the OHS, in my nanos! Solid.

Did 30" for the box. Good enough for me.

Then the less fun part

3 round, ran out of time for 4 rounds, of:
50m asked pull sprint
300m run
3:00 rest

The sled pull with 115# of plates on the sled was fine. The run after, not so much.

Glad it's over.

Accessory and Endurance log for Wednesday, February 10th

My visit to the Y was not fun, but necessary.

Did my tabata run a day  late because of work, I missed yesterday's lunchtime workout.

Bumped the speed to 12.2 kph (4:55min/km) and it went well, as well as such a torture session can go.

Was going to do heavy cleans, but my post physio back is a bit sore and we are doing 1 rep max cleans tomorrow morning.  So I wasn't very motivated.

I did some landmine rows, a la Strongfit, 1 set of 8 with the empty bar, 1 set with a 35# plate and a final set to failure with a 35# and a 25# plates. 

I tried some cleans after that but it wasn't feeling right.  The pull was fine but catching wasn't right.  So I bailed on that and did some seated pulley rows 90# for 8, then 150# for 5 sets of 5.  (maybe 4 sets, I may have lost count)

And steam and done.

Strength and endurance log for Tuesday, February 2nd

Once again I managed to force myself onto the treadmill for my weekly tabata torture session.

It was set to metric, so my plan to go to 7.3mph was out the window. That would have been 5:06/km. I didn't know what that was in kph, do I went with what I did know: 12kph=5:00/km. So that's what I did. It ducked as usual, but I did it, much like last week, no hesitating, no extra break. Glad I pushed the envelope.

Then I did some squats, forgot my belt, do I decided on 5x5 at 225#. Would have gone higher with my belt, but in warm up I did 3 at 225# and realized I wouldn't be going any higher.

My back is still tight from the deadlifts on Monday. And after 3 sets of 5 I was not loving it, so I called it.

Good enough for an off day.

Then I did my physio hip homework and hit the stream room.

Strength and endurance log for Tuesday, January 26th

Once managed to commit to running my tabata workout on the treadmill.

I am happy to report that despite sucking, I didn't suffer nearly as much as last week.

None of that extra second or two before starting the later rounds.  Also didn't have any technical issues with the treadmill.

I warmed up 5 minutes at 6mph and ramped it up to 10% incline at 7.2mph where I stayed regardless of how good I felt at first.

After I had finally recovered I went to the platform were Dave was working on snatches and cleans.  He wasn't using the rack, so I was able to do my back squats at the same time.

Worked up to a single at 295#.  

After that I did my physio homework and hit the steam room.

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.

Running and accessory log for Wednesday, September 23rd

Almost the end of this RunClub initiative I started at work and I can't wait for it to be over.  I've had 2 runners once, and 1 runner every other time, that doesn't make a club.  This is the fourth time I've tried to kickstart this thing and it's the same every time.

The first time, I didn't mind, I was training for races and I was going out anyway.  This time, I'd rather be in the gym.  I have a ton of accessory work I want to do and supplementary strength training, a day off to run with a non-club is a waste of my time.  Any way the race is October 8th or 9th. Then it'll be over.

So I ran with Karen, who used to be my sole RunClubber in the early days, which was nice.  We did the same 4km and a bit in 25:43.  Good pace. 

When I got back to the gym, I was itching to do something. Settle on wrists curls using a 35# dumbbell. Did 8 reps each side.

Then I did some one armed dumbbell rows.  8 per side with 55#, the got the big 90# dumbbell and did 6 per side.  I can go heavier.  Next time 100#.

I decide to go back to the wrist curls, using the 35# as warm up, I noticed there was a pair of fat grips to but over the dumbbell handle for a thicker grip, harder on the wrist.  So I used that with a 50# dumbbell.  Wow, that was hard, got 5 reps on the right, with great struggle and only 4 on the left.

Next time, if they're still there, I'll try 45# instead. If not, I'll still try 45#.

At least I felt productive. 

Running log for Wednesday, September 2nd

Only one runner showed up for the RunClub again this week. Same guy. I was hoping he wouldn't show so I could go do rings work at the gym, but alas, it was not to be.

Route was same as last time, just over 4km


Faster yet again, but 40 seconds, including a walk break at the foot bridge. Felt harder this time though. Time was 24:08

Running log for Wednesday, August 26th

Only one runner showed up for the RunClub this week.

Better than zero I suppose.

Route was same as last time, just over 4km


Took nearly 2 minutes off our time.  Lack of sun and pacing with only one other runner no doubt contributed to that. Time was 24:44

Running log for Wednesday, August 19th

Well 2 people showed up for the RunClub I started at my work, for the Wellness Challenge 5km race in October.

Better than one or zero I suppose.

Route was just over 4km


Time was 26:28

Running log for Wednesday, July 8th

This week I've done a multitude of pushing, pulling, rowing, overhead, squat, you name it, it was time for a run.

This was my first run since June 16th.  It's hard to be motivated when you are building back up your endurance and there are other areas that need work.

The the canal route again, but a bit further, to almost 3.5km out, almost 3.5km back.  I turned around at 21 minutes, figuring my average pace would be close to 6:00/km, and it was.  The way back I was  shade faster finishing the run in 41:42

Didn't need to stop, no walk breaks, only stopped for lights, once on the way out and once on the way back.

Focused on keeping the pace manageable.  I think I was successful.

Running log for Tuesday, June 16th

Today was supposed to be a rest day.

When I texted Kiza to see what her lunch plans were, it was with the expectation of a relaxing lunch.

Didn't expect her to be going for a run.  So be it. Laced up and headed out to meet her.

We did the bridges loop, behind Parliament, anti-clockwise since the path leading west was closed.

5km in all.  It was oppressively hot, but it was a nice run. All runs with Kiza are.

Running log for Wednesday, June 10th

Ran my 5km route.  Tried to slow things down, find my easy pace.  Moderate success.

Averaged around 6:00/km but there were points where I was breathing too heavy for conversation (granted I didn't test this since I was alone).

Overall a successful run.

Running and mobility log for Monday, June 8th

Quick workout at the Y.

Wanted to do some running but not a long workout, so I finally bit the bullet and did my tabata workout.

4 minute warm up, at like 6mph whatever that is in minutes / km.

Ramped up to 10% incline and 7.0 mph, a bit faster than 5:30/km. 

20 seconds on, 10 second off  for 8 rounds.  Didn't seem fast enough, so after round 1 I bumped it to 7.5mph (5:00/km).  That was good and hard.

Round 4 sucked.  Round 5 even more.  Round 6 you have the glimmer of hope that there's only 2 rounds left.  7 and 8 you  just dig in and get it done.

After that I did a ton of stretching: hams, calves, couch stretch.

Then hit the steam room for a good long steam.

Heavenly.

Running log for Thursday, June 4th

First time running twice in the same week since the calf issue started over a month ago.

First time running more than 5km since... well... in months!  Ran to the canal Ritz, which is 3.4km from the Y, for a total of 6.8km in 41:35.  No calf issues, rolled them before heading out.

For a warm sunny day with little wind, I'm happy with that.

Made it to the half-way point in 20:29, so lost 36 seconds on the way back.

Average pace was 6:07/km.  Felt so slow.  I'm gonna need patience.

Running log for Tuesday, June 2nd

Best run so far.

The cool and overcast weather certainly helped.

I focused on form and let pace take care of itself.

Made to the halfway point in 14:05, no stopping, not for water, not for shoe laces, not for tight calves, not even for traffic.

Got back in 28:28.

So 14:23 for the second half, which is almost all slightly uphill.

I had to use a pace calculator, how sad is that.  5:41/km average pace.

Felt solid.

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.