Crossfit log for Tuesday, October 18th

I was kinda hoping for another heavy day like last Tuesday, but it was not to be.

I was also expecting more leg intensive after all those push-ups yesterday. Wrong again.

After the 6 minute warm-up of box step ups, hanging leg raises and shuttle runs we did a less than fun WOD

7 rounds
- 7 hang per cleans 135#/95#
- 7 handstand push-ups

So much for leg day.

Women's Rx, bear push-ups.

9:44

After that we did bench. 15-15-10-10

Worked with John. We did 75#-85#-95#-105#

Last few reps sucked each time. So i guess we got it right

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 20th

95# thrusters never felt so hard. Well maybe 5 years ago. I wonder if opening up my thorax is recruiting the muscles that should have been working all along and they aren't happy about it.

That sure would explain a lot.

Warm up was 3 rounds of 10 wall balls, 10 side lunges and 5 burpees.

Used the stretching to open my thorax a bit. Every little bit helps.

Skills was strict rings knees to elbows, hollow body. No arm bend makes it tough.

WOD was rough.
3 rounds
-21 chest to bar
-15 thrusters  135#/95#
-50 double unders

Regular pull ups, women's weight.

First round was okay, pull ups unbroken, thrusters sucked, broke them up right away. Double unders were not pretty.

Got worse from there.

22:21

Ugh.

Crossfit log for Tuesday, September 13th

A day late with this post, I think I was too bummed about the workout to want to post about it, but you can't just post about the good ones.

Warm up was 15 kettle bell swings + 300m run  x 2

Dynamic stretching and handstand work.

Then this shoulder activation drill.  Sit on floor, bend one knee, rest elbow on knee, pull shoulder back and down rotated forearm in front of chest with small weight.

Couldn't acheive the postion.  Hips/hams/lumbar wouldnn't allow me to even get my elbow on to my knee. 

Was not happy. With last physio being zero progress and then a new (known but not often exposed)  weakness was a slap in the face.

I need Friday's physio to be good news, I've been doing the homework like crazy and I've been hating it.  Usually I don't mind but this round is not fun for some reason.

And the WOD, another long grinder that I had to ask for a time cap so I could have an out.  So they capped it at 30 minutes.

30 wall balls 20#/14#
30 box jump overs  24"/20"
30 cal row  30cal/20cal
30 shoulder to overhead 95#/65#
30 burpees to plate
30 toes to bar
30 burpees to plate
30 shoulder to overhead 95#/65#
30 cal row  30cal/20cal
30 box jump overs  24"/20"
30 wall balls 20#/14#

60 burpees.  Great.

Used women's Rx for everything except split the differnce on the calories, I did 25.

Used a 14# ball, 20" box, 65# bar.

Didn't help.

Hit the cap part way through the wall balls, so they said just keep going and finish it.  At that point, I didn't care either way.

I guess 31:11 dead last is still better than DNF.  

Meh.

Crossfit log for Wednesday, September 7th

Ego is taking a beating during this mobility phase.

Warm up was 4 rounds of 10 wall Bala and 5 burpees.  Dynamic stretching. Handstand hold

Strength work 6 sets of 4 back squats, progressively heavier.
205#-215#-225#-235#-245#-255#(2) so I guess I'll count my last warm up set at 185# as first working set.
Maybe if I'd had my belt.

Kamil pulled off a 265#, I'm usually a stronger squatter, so I'm a bit pissed. But he had his belt. So it's okay I guess

WOD looked great on paper.
4 rounds
- 15 cal row
- 50 double unders
- 10 overhead squats 95#/65#

Made a tactical error. Choose 75# for the ohs and decided to wear my lifters.

Forgot my rope, so used a gym rope.

Combination of lifters and unfamiliar rope didn't work very well at all.

Everything else was fine. After two rounds of struggling coach said drop the number of DUs, it read taking too long.  So i did 30 the last two rounds

Finished in 1327

Not my best showing. Should have worn the nanos and worked harder on the ohs.

Oh well.

Crossfit log for Tuesday, August 16th

Well that was absolute shit.

Barely made it on time.

Warm up was 3x 40 double unders and 15 wall balls.

Then that damn dynamic stretching shit.

WOD was a small chipper:

40 alternating dumbbell snatches 70#/50#  did 45#
20 muscle ups  did ring dips.
30 clean and jerks 185#/ 115#  did 115# bailed at 10

left

Crossfit log for Friday, August 12th

Well that wasn't very much fun. 

Warm up was row 500m, rest 2 minutes, row 500m hard.

That smoked both me and Kamil.

Then we did the new dynamic stretching drills:

Frankenstein walk,  squeeze knee to chest, and  lunge with hands overhead stretch, inchworm,-push up, pistol walk: and shoulder stretch on wall.

Did a handstand hold for the upside down work

The WOD was supposed to have running but with the rain it was switch to rowing.

8 rounds for time:
- row 200m
- 5 muscle ups (scale to ring dips).

Round 6 got really hard to do the dips.  Arms will suck this weekend.

Finished about 30 seconds behind Kamil, in 15:35

After the the real suck started: 10 minute EMOM of 7 power cleans.

Thankfully I scaled to women's Rx at 95#, I had nothing left at round 6.

Round 7 I did only 5 reps,  round 8 I did 6 reps, round 9 I did zero reps and finished off with a full 7 thanks to the extra rest.

Ugh. 

Crossfit log for Thursday, July 28th

That was hard.

So the schedule had a 10 minute EMOM of 2 pause squats at 70% of max followed by a heavy set of 8 reps. 

Planned 215# for the EMOM and 245# for set of 8.  We just did 8 rep max and I hit 255# so 10# less should be fine right.

Wrong.  After 10 sets of pause squats my legs were smoked.  I was lucky to make 8 with the 215# from the pause squats.  Even walking it back to the rack was dicey!

Which didn't help the WOD at all.

Partner WOD with Vero.  Women's Rx all the way!

3 round for time of:
- 60 partner wall balls  14#
- 20 partner dead lifts 235#
- 200m partner run with tether.

She ran me into the ground.

First round was actually okay.  We went unbroken.   Decided to break the deadlifts in 2 sets of 10 for round two.

My hams were smoked at this point and I had to drop the second set of 10 at 5. So we did 10, 5, 5.

Revised plan for deadlifts 4 sets of 5.  Run sucked.  No legs left.

Wall balls were unbroken, last round of dead lifts, breaking up didn't help ended up being 5, 5, 5, 3, 2.  Without hams, my back started picking up the slack and that's never good.

Run was the worst,  Vero wouldn't let me stop. 

We were 14:30ish  not sure.  I must have writhed around on the floor for 10 minutes!  The next class was looking a bit worried. 

Glad that's over. 

Crossfit log for Monday. July 25th

Just me and coach Alex this morning. That was a bit weird, but kinda nice too.

Strength was 1 rep max pause front squat+ front squat.

245# was good and hard.

After that was 3 rounds of 10 good mornings (95#) vs 5 strict knees to elbows on the rings, keeping hollow. 

Forgot about the hollow part on the first round, glad I remembered, they were easier that way.

The wood was really good.

4 round of:
-10 unbroken front squats  155#/105#
-9 handstand push-ups
-7 pull ups

Initially planned to go 135#, but 4 rounds, man, and every I stray to far from women's Rx, I regret it. Finally decided on 115#.  Could have done a bit heavier.  Maybe even 135# but it would've sucked so bad.

Did bear hspu, which allowed me to keep moving.  Pull ups were a snap.

Finished in 7:35.  Happy with that.

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 Friday, June 3rd

So, new rule, if Frank is coaching the 5:30am class, stay in bed.

Man that sucked.

He's a slave driver, that man.

Warm was a no nonsense affair.  3 rounds of row 200m, 10 ab rollers, 15 ball slams. 

Strength work was 9 sets of 3 speed bench press alternating narrow, medium and wide grip. 75% of max every 45 seconds.  So every 45 seconds do 3 reps, 1st set narrow grip, 2nd set medium grip, 3rd set wide grip, repeat 2 more times.

My max was too long ago, so I settled on 155# but dropped to 145# almost immediately. 

Followed that up with dumbbell press and dumbbell rows. 
Press 12-12-10-8
Row 10-10-8-8

35# was too much for press, did the last set with Joée's 25# dumbbells.  I can lock out nicely now with a barbell, because I can pull it apart for better position, but with dumbbells, I can't, locked out arms are way in front of center of mass.

Just when I think I'm fixed, I find I still have a ton of work to do.

70# was good for my left arm on the rows, but I struggled on the right at that weight.

The WOD was not fun either

10 rounds for time (yup, 10)  thankfully with a 15:00 cap
- 5 hspu
- 7 pull ups
- 9 front squats 115#/75#

Started with 3 hspu, that lasted 2 rounds, got an abmat for another round, then resorted to 5 regular push ups.  Fuck my overhead sucks.

Front squats sucked too,  even at 95#.  Should've done women's Rx. 

Ran out of time at 7 rounds plus 7 reps.

Meh, it's done.

Crossfit log for Monday, April 18th

I really need to stick to women's Rx. 

Got my ass handed to me again.

Strength was 3 rounds of alternating stuff leg deadlifts, sumo stance, 12 reps vs 8 strict handstand push-ups.  On 1 min rest.

Worked with John who usually sites the 6:30 class, so that was nice.

12 reps is a lot, stuck with 95#. Had to stop the deadlifts about 4 inches from the floor, my lumbar world start to flex otherwise.  I did the straddle position handstand push up variant. 

Part 2 was 3 rounds of 8 clean grip deadlifts vs 10 single arm dumbbell press, each arm. Upped the weight to 185# and used 35# for the presses, focus was on position for me. It was a good weight.

Then the WOD. A chipper
- 30 pull ups
- 40 thrusters, empty bar
- 50 ball slams
- 60 wall balls

Did 21 pull ups unbroken, then 6 and 3.  Then the thrusters smoked me. Ball slams gave me some recovery, but not enough, wall balls.

John who broke the pull ups 12, 10, 2, 2, 2, 2 got to the thruster seconds behind me.  So that was a waste of effort for me.

Finished in 13:30

Dead last, despite coming off the pull ups first. 

I really need to stick to women's Rx.

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 Thursday, March 10th

Kinda had to go this morning, agreed to partner with Kamil last night on FB chat, so I couldn't bail on him.

Warm up was 9 jumping lunges, 7 wall balls, 5 pull ups.

Worked on my butterfly kip, got a rhythm a couple of times.  Still needs work.

Strength work was front squats:
10-8-6-4-2

Was planning on starting at 185#, but chickened out and started at 165#, adding 20# each round, so 165#, 185#, 205#, 225# and 245#

Afterwards I felt starting at 185# would have been fine.

The WOD was the partner part I had already agreed to do with Kamil.

4 rounds for time
2 rope climbs  (1 each)
20 clean and jerks (135#/95#)
2 rope climbs
20 burpees onto plate (alternating)

We decided to do women's Rx it that was a good thing. Finally go to do rope climbs with my new shoes, and they work perfectly.

Burpees suck. 

4th round sucked.  Kamil had way more in the tank.  Dammit.

Fun workout though.  Finished in 18:04.

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 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.

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.