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.

Crossfire log for Thursday, May 19th

My back was feeling a bit better so I went in to the box with enthusiasm.

I enjoyed the strength and skills work most.

 

Sumo deadlifts 4 sets of 5 vs Handstand Hold/Walk 

Rest 1 min between

I worked up to 275# on the deadlifts and did free standing holds the first two rounds, and tried some  walks the last two.  Got a few steps, but not much.  It was fun, and that was the point.

The we did thruster 3 sets of 4 vs Dumbbell Romanian deadlift 3 sets of 10

For the thrusters I did 135# and the RDL I used the 50# dumbbells the first set, and the 70# dumbbells the last two.  Really felt it in my hammies.

Didn't love the WOD.

Chipper for time:

- 50 Thrusters, empty bar

- 40 Step Down Box Jumps 

- 30 Toes-to-bars 

- 20 Handstand Push-ups

I knew I was scaling the HSPU, so decided to scale as much as I could. Used a 35# women's bar for the thrusters, 20" box and had planned on trying as many HSPU as I could before scaling it somehow.  Hoping for maybe 3 reps.

The first 15 thrusters I felt like I was cheating, or maybe I'd grabbed an even lighter training bar, it felt so light.  By 25 reps I was so glad I wasn't using a men's bar, my shoulders were burning. 

Box jumps were fine, I'd jump down, but not rebound (which is why they specify step down, to avoid achilles injuries people get from rebounding)

T2B were rough, no real viable scaling option, unless you drop the number of reps, didn't want to do that, or do knees to elbows, or knees to chest, didn't want to do that either, so I chipped away at them.

Had nothing left for the HSPU attempts, and everyone else was finished. So I went straight to straddle position "bear" hspu.  even that was rough, but I got it done.  Don't remember my time.  13 minutes and change rings a bell.

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 log for Tuesday, March 1st

Frustration with 16.1 is still simmering but at least I had a physio appointment yesterday, we abandoned my hips, which are much better now, but not the weakest link and changed focus to my shoulders and thoracic mobility.

Got some new drills and stretches.  Also abandon the shoulder stability drills with the overhead hanging kettle bell carries in favour of one arm overhead carries, locked out with rib cage pulled down. 

Focus on position first, stability later.

I got a new version of bretzel with dumbbell.  It's a killer.

So I'll work on that for the foreseeable future, unless something else breaks.

Today again, I seem to have forgotten to set my alarm but thankfully woke up with barely enough time to make it to the gym.

It was a pretty good workout.  I missed the warm up and jumped right in to the thrusters.

5 sets of 10.  Ugh.  Started with 95# which I wasn't going to count, but ended up counting.  Then 105#, 115# and 125#.  After that I was spent, so even with the 95# it was still only 4 sets.  Meh.

Quads were not happy, still recovering from the lunges I guess.

The WOD was 3 rounds for time of :
- row 250m
- 21 box jumps
- 15 push ups
- 9 toes to bar

Started on the box jumps since there weren't enough rowers, so go to finish with a row. Yay.

Did the box jumps systematically, with a few step ups in there when fatigued, to get things going.

Push ups I broke up 5, 5, 5 the first round, 8, 5, 2 the second and 9, 6 the last.

Toes to bar, I strung 5 reps then staying on the bar, reset my hands and did the last 4.  Second round I did 7 before losing the kip and resetting, still stayed on the bar.  Last round I came of the bar at 5 and the did 4.

The row sucked. Kept running out of steam at 200m and coasted most of the last 50.

Finished in 14:19.  Meh.  It was okay.

Crossfit log for Wednesday, February 10th

Overhead squat day.

Warm up was 10 empty bar OHS, 10 scapula push ups, 10 kip swings. for 3 rounds.  I think I did two, after spending time on the floor rolling out my glutes and back.

Strength/skill works was 1 heavy overhead squat.

Got up to 135# without issue.  Decided to try for 155#, my current max that I haven't hit in ages. It was a bit shaky, and I bottomed out right at parallel, so maybe not a great rep, but way better than recent efforts. 

I had physio right after Crossfit and worked even more new drills to improve my overhead position.  In time,  I have no doubt this will be limited by my strength, not my mobility.

Next we did 5 max sets of handstand push ups.  I wanted to do sets of 4, but I came off the wall at 3 the first set.  So I did 4 the next set.  But then the third was a struggle to get 3.  The fourth I failed on the second rep, so I called it quits.

All this overhead work was going to make the WOD suck so bad.

10 minute AMRAP:
- 10 ohs 95#/65#
- 10 toes to bar

Ugh.  First rep I had to bail.  Couldn't stabilize the shoulders even at women's Rx. T2B sucked, first round was 5 and 5, but that quickly became 3, 3, 4, then 3, 3, 2, 2 and 3, 2, 2, 2, 1

Managed 4 full rounds and raced Kamil in round 5, I finished the squats first, but he was faster on the t2b, but then he faded, and then I faded, we both finished 5 with 3 or 4 seconds left and he dropped off the bar, all I had to do was 1 more rep to beat him, but I couldn't get my legs to go, I got them half way up and had nothing left, and the buzzer went off.  

Tied.  I can live with that.

Crossfit log for Tuesday, February 9th

Oh man, that was a kick in the teeth.

Warm was ok,  4 minutes of 1 shuttle run, 10 good mornings, 10 seconds ring hold at the top.

The EMOM was rough at the end. 
12 minutes of :
odd minute: max set of ring dips (pick a number of reps you can sustain, I did 7)
even number: 5 heavy touch and go dead lifts.  Kamil, Jocelyn and I shared a 225# bar.  (Jocelyn flipped the even/odd sets, I just waited for Kamil to finish, there was plenty of time).

Last round I on I could only muster 5 dips. So I'll call that a good choice.

The WOD was horrible.

5 freaking rounds for time:
- 30 kettle bell swings 24kg/16kg
- 15/10 calorie row
- 30 double unders

The row off the kettle bell was really rough on the upper back.  Even splitting the difference and using the 20kg kettle bell, I was suffering by round 3.

Didn't even finish round 5 as they capped it at 20 minutes.  At the end I had no shoulders left to stabilize the kettle bell, so I just stopped with half a minute left.

4 rounds and 18 kb swings.  Horrible.

Maybe I should have gone women's RX with the yellow kettle bell and only 10 calories. 

Thinking about it now, I definitely should have done that.  Oh well.

Crossfit log for Wednesday, February 3rd

Back is still tight, tired Ruth the idea of starting in bed, but finally just got up and got to it.

As usual, I'm glad I did. It was a hard workout, but good.

The 7 minute warm up was a bust. Two rounds of 9 power snatches, 15 power cleans and 21 jerks. Max overhead squats with remaining time.

Ha. Barely made one round.

Strength work was 3 sets of 3 heavy thrusters. Worked with Kamil. Do I used his weight, 135#. My back was glad for it.

The WOD was a partner workout, share the reps
-40 cal row
-40 handstand push ups
-30 cal row
-30 handstand push ups
-20 cal row
-20 handstand push ups
-10 cal row
-10 handstand push ups

Coach Alex just did the crossfit gymnastics trainer course, so new rules on scaling. No more ab mats, use either a box to lighten the load or in a bear crawl position. Kamil and I opted for the latter.

We didn't scale the volume.

It went very well. We finished in the mix at 11:42

First round we alternated sets of 10 hspu, but after that is was sets of 5, and that worked really well.

Good workout.

Crossfit log for Monday, February 1st

Slept like a rock, but it seemed to go by in a blink. Alarm went off and I could've sworn I had just gone to bed minutes earlier.

Thankfully I hadn't seen the workout or I might well have gone back to sleep.

Warm up was two max sets of double unders for 2 minutes, on 1 minute rest.

Strength work was Deadlift for 1 heavy set of 5.

Wasn't planning on doing any heavy deadlifts until after the open, but I figured a test now might not be a bad idea. Managed 315# for 5, but man that was heavy.

Back was a bit tight after that, just in time for the WOD.

21-15-9
Deadlifts 245#/165#
Ring dips

FML

Arms were still toast from Friday's push ups, and back was tight from today's strength work.

Scaled the weight to 205# (should have gone lighter) and bar dips, hoping to do all the reps.

Horrible. Dips became  21-9-6. And even that ducked. Once I started focusing on engaging my hands it went better but man that was tough.

11:13

Ugh

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.

Crossfit log for Tuesday, December 22nd

This wasn't going to be fun.


Back to back mini WODs for Tuesday's f
15-10-5
- Power Clean  135/95#
- HSPU

 - Then Directly into -

15-10-5
- Hang Power Clean 135/95#
- Ring Dip

Used women's Rx, and it actually wasn't too bad.   HSPU sucked after the first 10 reps.

Ring dips, usually my strength, are a lot harder when you triceps are trashed from HSPU!

But I got through it.

Today was a day for scaling.  The post WOD was 2 6 minute EMOMs with 2 minutes rest between.


6min EMOM:
- Row 15/10 Cals

 - Rest 2 mins -

6min EMOM
- 5 C2B + 10 Push-ups + 5 Box Jump Overs

Rows went 15 cal, 12 cal, 12 cal, 10 cal, 10 cal, 15 cal  (last one, took the whole minute).

Second part did regular pull ups, scaled to 7 push ups.  Made 2 rounds like that, the dropped to 5, 5, 4 and the last round, having more time with no need for rest did a full 5, 10, 5.

So there.  Spent, but it went better than I expected.

Accessory and physio log for Friday, December 11th

Got to the Y at lunch, starting to feel normal again.

I tried my ring dip EMOM, 7 rounds of 7 reps (8 on the first round, for 50 reps).

Horrible.  Made 5 rounds plus only 3 reps in round 6. So with the extra rep in round 1 that makes 39 reps total.  Ugh. Maybe I should go back to 10 rounds of 5.

After that I did some ring rows in to a bottom of dip position.   3 sets of 8.  Getting good.  I think all this mid-back work may  help my muscle up. We'll see.

Then I did my physio drills: all-fours breathing and hip rotator drills.

Then I hobbled to the showers

Good work.

Accessory log for Monday, October 19th

Short accessory workout at the Y.

Didn't have my lifting bag, but I did have my rings.

I did some z-presses, which I really need more work on.  Maybe I should abandon these in favor of RDL's, one legged RDLs and Good mornings, until my flexibility is a bit better.

I have trouble sitting with my legs straight out in front of me and keeping a neutral vertical spine.  Damn hamstrings.

Anyway, I did the best I could.

After that I did some strict ring dips.  Had to tape my wrist.  After physio this morning, it's a bit sore and I didn't have my wraps with me.

I tried to change the format of my EMOM, instead of 10 minutes at 5 reps, I tried to do 5 minutes at 10 reps.

This was a mistake. I made 3 rounds plus 6 reps.  Horrible.  Next time I'll try 7 minutes at 7 reps. See how that goes.

I did a couple of sets of strict pull ups and ring rows, then called it a day.

I need a more formal plan.

Crossfit Team Series part 1, Saturday, September 12th

Kiza and I disagree with how hard this event was.

Maybe I'm a wimp, or maybe I just worked harder!

We had four events, most people spread it over two days, but since one of the events was a wash for our team, we figured we could manage three in one day and not have to come in on Sunday.

We started with the workout we couldn't really do, Event 4.  Linda can't do pull ups.  Well, as it was explained to me, Linda would have a hard time making 5 pull ups.

The workout was a 20 minute AMRAP of Thrusters and pull ups, first male/female pair do 5 thruster/5 pull ups, next pair does 10 of each, then 15... alternating increasing by 5 each round.

So my plan was have Linda and Brandon to 5 thrusters, then take all the time in the world to get through 5 pull ups, even with 5 minutes left, Kiza and I could get through the second round of 10 reps, then Linda and Brandon could do 15 thrusters, Brandon could do his 15 pull ups, and Linda could try for one or two more.

That would give us a score of 105 to 107 reps. And Linda would only have to do 5 pull ups (plus whatever she could muster at the end).

The reality was Linda had trouble with one pull up.  After several minutes of trying, she managed 1 rep and was struggling.  So we aborted that plan.

New plan, Kiza and I start, 5 reps of each, then Brandon and Linda do the thrusters, Brandon does his pull ups, Linda tries for one, WOD ends when Brandon is done, no point tiring out Linda, we still had 3 more WODs to do.

This gave us 50, and we weren't fatigued.

Next we did events 1, 2 and 3, in that order.

Event 1 was for time, girls once through together, then boys.
- 100 single skips each
- 75 calories on the rower  (shared however you like)
- 50 box step ups (shard however you like).

Plan fell apart at the row.  Skips are skips, but the plan was the first rower to go longer then start the steps ups while second rower recovered from a shorter row.

We had to break up the row more than just once.  So we just went until we go too fatigued to be effective and switched.  Boys and girls had the same issue.

I gave Brandon the secret to rowing for calories, slowing down the stroke rate and allowing the flywheel to slow down a bit before pulling really hard.

We did this one in 15:17, and were a bit winded, but not too bad.

Event 2 was the Grace ladder, basically alternating shared Grace, 5 reps at a time then switch, after 30 reps, switch pairs. Girls went first and split Grace at 65#, in 5 rep increments, then boys at 95#.  Round two girls weight went up to 75#, boys to 115#.  Third round got real, girls at 85# and boys at 135#. Brandon struggle locking it out at this weight, he was 3 reps shy of finishing the round.  We scored 177 reps in the 15 minutes allowed.

This was taxing.  I was pretty tired after that.  But we still had one to go.

Event 3: 30 minute cap, for time: Girl/boy pairs 80-60-40 of
- hand release push ups while other pair does a deadlift hold of 270#
- partner deadlifts  270# (one side has 90# the other 135#, so 2 plates on one, 3 on the other).

First round went pretty well,  we were fairly fresh and grip hadn't been tested yet.  Kiza and I held the 270# barbell at the waist while Brandon and Linda alternated 10 push ups each twice through for 40 reps, then we switched.

The dead lifts were hard with a partner. Because Kiza is shorter, she took a wider grip and I had to take a narrower one, my position was not great and my back started to bug me from the get go. But we managed, we alternated at 10 reps, 4 sets per pair.

This made round two harder, grip was starting to tire, I had to figure out my breathing, and my back was getting sore.  So we held the bar again, somehow managed to hold long enough for Brandon and Linda to get through their 30 push ups.

The push ups were the easiest part! We were pretty solid despite the problems I was having and finished in 16:15.

Can wait for the scores to be validated to see how we did.

Sunday came around, and I was really glad we weren't going back.  I was also really glad I wasn't running 23km like Kiza!

16:15

Crossfit log for Thursday, September 10th

I didn't like the dark place I went to today.

Struggled to get out of bed, but figured I'd be glad once I got there and got it done.

Didn't happen that way at all.

The warm up was worse than many WODs, and the WOD, well, Kamil may have gotten his revenge for me beating him yesterday.

For the warm up we cycles through 4 stations for 4 rounds.

Handstand hold, for max time
Deadlift for 4 heavy reps, not touch and go, reset for each rep
Strict supinated chest to bar pull ups
Bulgarian split squats, 8 reps each leg holding dumbbells.

Handstand hold were wall facing, nose and toes.  Fine, if not tiring.

Deadlifts, alternated between Kamils bar at 205# and Kevin's at 275#.

Pull ups, grrr, hate doing stuff I suck at.  Ended up doing jumping CTB only way I could get the range of motion.  Need to work on this.

Split squats were rough,  wimped out on one round and used the 25# dumbbells, the other rounds were 35#.  Those might suck tomorrow and Saturday.

The WOD was a partner workout.  Maybe teaming up with Kamil was a mistake, he really put the hurt on me.

12 min AMRAP of:
- 30 heavy kettle bell swings  32kg
- 30 alternating plate burpees
- 10 ring dips  (scaled down from muscle ups).

I would not have used the red kettle bell, since we weren't doing the muscle ups, I would have scaled to 24kg.  But not Kamil.

First round he does 15 reps, okay, I'm fresh, I can match that, but he had a break before the burpees, I did not, it went down hill from there. 

Second round I very clearly said do 10, then with my hands made it visually clear, 10, 10, 5, 5. 

So he does 15.  Fucker.  I do 5, get some chalk, 5 more, catch my breath and last 5.   And then were back on the fucking burpees. 

Round three, he go the message, we alternated sets of 5.  Too little too late.

We got to 19 burpees (collectively) at the buzzer.  So 2 rounds plus 49.

I was so dead at the end.

Well at least I worked hard.

Accessory work log for Tuesday, September 8th

Went to the Y with the idea of doing rings work.

Modified my plan to do 50 strict ring dips for time, to make it somewhat closer to my original workout of sets of 5 to failure.

Made it an EMOM of 5 strict ring dips.  So "to failure" didn't mean failure, or that it was over, it just meant less rest before the next round.

I made the 10 rounds, but barely, maybe the last reps was over the time limit.  Next time I'll bring my phone with the timer app.

But before I did that I did some of the Strongfit accessory work.

I started with good morning and tried to do some one legged Romanian deadlifts. Wow.  Once I figured out how to not round my back, that severely shortened my range of motion.  I'll need to keep working on these along with regular RDLs and Good mornings.

Did 2 sets of supinated barbell rows, one at 85# to warm up and 1 at 175#.  Last time (Aug. 31st) I did 145# for 6 as my working set, which wasn't that hard, so I wanted to get closer to 50% of my deadlift, which at 365# would be 185#.

175# was really hard, and I'm not entirely sure I'm doing them right.  I'm keeping my back set, but I'm kinda kipping them, using my hips to give the bar a bit of momentum and I'm bringing it up to about halfway between my navel and my sternum. I think that needs to be higher, but I really don't know. Nor do I know just how strict they need to be. 

This is one of those too many "experts" on the internet all saying different things.

In any event, I'll be taking it down to 165# next time and see how that goes.

After the ring dips, I did 3 sets of 3 ring pull ups, engaging my lats.  Grip strength still needs work.

Crossfit log for Thursday, September 3rd

Oh. My. Achers.

Still tired, but managed to not fall back to sleep after the alarm.  Got to the gym and faced one of the hardest workouts I've ever done.

The WOD itself was great, would've been fun on fresh arms, but that was not to be.

A quick glance at the scheduled work had us starting with bench press 5 sets of 5 at 77%.  But upon close inspection, that was only one of four stations we cycled through 5 time each.

No time requirement.  5 rounds of:
- bench press at 77%  for 5 reps
- supinated strict pull ups (chin ups) for max reps
- ab wheel for 8 reps.
- 1 arm bent over dumbbell rows for 8 reps each side.

Started with 175# on the bench, but it started getting heavy really fast, on set #3 I dropped to 165# and stayed there.

chin ups were victimized by the other work, first round was 7, then 5 and 5 then 3 and the last round I think I did only 2, I was so done.

Ab wheel roll outs were really hard on my elbows, holding my arm rigid throughout the movement, did the work, until the last round where I think I stopped at 5 reps.   I was so done.

dumbbell rows went well with the 50# dumbbell. 

I may not be able to use my arms for the next couple of days.

The WOD was a 10 minute AMRAP partner WOD, each member does a full round while the other rests.
- 1 rope climb
- 7 handstand push ups
- 9 kettle bell swings  32kg/24kg

Worked with Martin, who is similar strength to me, but has a way better engine and more bodyweight skills.  And Fallon was shadowing me.

So I was under a lot of pressure to go fast for Martin to get back to work and to keep up with Fallon.

Did I mention my arms were toast?

I rarely work as hard as I did today.  It was great but exhausting.

Accessory log for Tuesday, September 1st

Slept in this morning, so my trip to the was a bit of a mess, since I'd already planned to do more accessory work, this time with the rings, I didn't bring my lifting bag.

But having missed the workout this morning I decided at the last minute to so the low hand snatch work. 

In all the confusion I forgot my rings.

So there I was, no rings, no lifting shoes or sleeves or chalk.  Argh!!!

So wearing my runners, I managed some snatches from the hang  3 sets of 3 at 70% (95#) which went okay.

I did some externally rotated face pulls with the band, to activate the rotator cuff muscles. 

Did some pull ups with neutral grip pull ups engaging the lats more than the biceps.

The I did some one arm bent over dumbbell rows.  Warm up set with 40lbs for 8 reps and 1 working set at 75# for 6 reps.

And that was it. 

Crossfit log for Friday, August 28th

I honestly don't know how I got out of bed this morning. 

I should have stayed in bed.

Warm was fine.  5 minutes of 15 box jump (step down) and 5 strict pull ups.

The 1 rep max low hang clean + jerk.  The clean was doable, but the jerk was too hard on my wrist. 

After 135# I just did the cleans. Managed 155#, but that was the end, I tried 185# twice and was slower than molasses in November getting under it.  So called it quits and moved on to the back squats.


Goal was 3 sets of 3 at 90% of max, which is 299lbs, using my PR from March.

Since Kamil was doing 240#, I just added a couple of 25# plates for 290# and that went well.  The second rep stuck a bit in the middle but I managed all three.

So I upped the next set to 295# and was only able to get two good lifts, Kamil had to help me through the middle on the last one.

So instead of going to 300# I went back down to 290# and still only managed 2 reps and the second was such a struggle that I didn't even attempt a 3rd.

Then, the WOD, which was thankfully only 8 minutes was a disaster.

8 minute AMRAP of:
- 6 deadlifts 315#/225#
- 8 handstand push ups
- 4 ring dips.

Ugh.  Was going to go with 275#, but Kamil was aiming for 225#, so I figured why not go with Women's Rx again.

I used 1 abmat for the HSPU and did dips on the rings.  I started on the hspu, but I wish I had stuck with my original plan of following right behind Kamil.

Whatever.

First round went really well. 8 HSPU unbroken and quick.  Dips were quick.  Deadlifts were good.

Second round, not so much  HSPU took more time between reps and came off the wall after 7. Had to go back up to finish.  Dips were a lot harder.  Triceps were getting wrecked.

Dead lifts were okay.

Third round arms were toast. Struggled through 3 reps, then went to paralette push ups, which was worse on my triceps.

The dips weren't happening.  As soon as I start to drop into the dip, I crumble.  I moved to the bar dips station. same deal.  I was done. 

But there was over a minute to go, so I just skipped that went back to the bar and did 6 more deadlifts to finish off.

Yuck.  Should've stayed in bed.

Skill log for Tuesday, August 25th

Brought the rings to the Y for some torture.

Did strict dips, 8 sets of 5.  I need to change this up.  Maybe just to 50 reps for time and try to improve that.  This going to failure depends on the day before and the length of break between sets.  Without a time component, I don't think it's very useful.

Anyway, then I did some sit back rows.  3 sets of 5.  These suck so bad.  Lats, biceps, shoulders, the works.  I'm going to be so sore.

Given these sore arms the ring pull ups were 3 set of 3 only.  That's all I could muster.

Wow.  That was hard work for so little work.

Crossfit log for Tuiesday, August 25th

A mixed bag this morning.

The part I expected to struggle with went well and the part I expected to do well was pretty horrible.

I think this was a good lesson in expectation management.

Warm up was a rushed 2 rounds of 200m row, 10 overhead squats and 10 snatch grip Romanian deadlifts.  Empty bar, but still. OHS went really well.

Then we jumped into the "pause power position" snatches.   These went shockingly well. Board said 3 singles at 90%, 95% and 100% of max of this movement (not of regular snatch).  I don't have a max I just kept going up until it got dicey, which was 115#, which I did twice.

We followed that up with low hang snatch, from just below the knee.  Also went well.  Peeled back to 95# then up to 115#, and 125#.  I caught 125# but felt really slow.  Decided to try 135#.  I figured, why not? But the slowness didn't help, there was no way I was getting under it, so called it a day.

This allowed me to get started on the regular deadlifts, work up to 1 heavy set of 5.

I did 275#.  Planned on trying 315# but 275# was solid and time was short.  Happy with that. I need to rebuild my deadlift, so going to heavy now would have been counter productive.

The WOD sucked.

6 minute AMRAP of
- 10 thrusters  95#/65#
- 8 box jump overs  24"/ 20"
- 6 deficit handstand push ups  4"/3"

I tried an hspu with 2" plates and was successful, but I knew I wouldn't be able to do 6, I just went flat, no plates, no abmat. Even that proved a challenge.

The trusters, even scaled at 75# were murder on my wrist. Only the box jump overs went well, and even then, there weren't great.

I only managed 1 round + 7 thrusters.  Ugh.  Oh well.