Crossfit log for Wednesday, August 17th

Did some front squats. Have a hard time racking the bar. Not sure if it's a wrist, triceps or shoulder issue. (likely all three )

Did 3-3-3-3
65#-95#-115#-145#

Then I did 5 rounds for time of
-10 Push press 57.5#
-10 box jumps
in 6:03

Nothing crazy, but an okay workout.

Crossfit log for Tuesday, August 16th

Reza's mini vacation continued today, so it was David, the owner who was on hand to torture us.

Like Robin (and unlike Reza) the warm-ups are a workout in themselves.

Normally the skills work is related to the workout, but the workout didn't include and skills-based movements, so we chose Cleans.

I'm starting to get it, my brain just has to process everything before my body will do it, but I'm getting there.

WOD was straight forward: 50 pull-ups.

But...
If you stop, you have to do 5 kettle bell swings and 5 burpees.

Started with the Green (thickest) band, but had the black (narrowest) installed in case I needed it. I took a page out of John Stanton's book and decided to do 10 at a time instead of going to failure before hitting the KB swings and burpees. I figured I would suffer less at the end that way.

Worked well enough, first 10 (=10)were okay, second 10 (=20) were hard to finish, third 10 ended at 5 (=25). So I made it halfway on the green band alone. Added the black band and that made a big difference, did 10 fairly easy (=35), again the second 10 (=45) was getting tough at the end, then just had 5 to do which was a snap. Part of me says I should've tortured myself and stuck with the green band only, but, meh, it's done.

Ran at lunch, 8.93km in 48:21

Hot in the sun. Nice in the shade.

Crossfit log for Monday, August 15th

Was supposed to go to Crossfit this am but after my 18km run last night in a puny thunderstorm, I decided last night to bail.

Good call, as Delilah decided she was done sleeping at 2:00am and didn't fall back to sleep until 5:00am. Grrrr.

So I zombied over to the Y at noon and did the recovery day workout

Three rounds of 12 of
-GHD sit-ups
-GHD hip extensions
-16kg Kettle Bell swings
-Push-ups
-Pull-downs (instead of pull ups 150#)
-Air Squats

Was able to do 12 reps on the pull down at 150#, tried to up it to 165# on second rep, but couldn't get past 8. Did 12 @ 150# on the third rep. Pleased with that.

Everything seemed easier than last time. Good sign I guess.

Last night's run was solid too.

Definitely Crossfit tomorrow am.

Cheers.

Crossfit log for Friday, August 12th

Made it to l'Usine. Reza wasn't there, Robin, another instructor was. Not as sadistic as Reza, but more by the book.

Still it was intense for a first time back in over 3 weeks. The nausea is just passing now (1 hour post workout).

The warm up was brutal. run 550m, 20 burpees, run 420m, 10 burpees, then some dynamic stretching: leg swings front/back, side/side, then hug 1 knee to into a walking lunge, then spiderman walk, the elephant walk.

Then into the workout, "Jackie" 1000m row (4:06) followed by 50 thrusters (35#) and finally 30 pull-ups (green band). I had a hard time getting into the thrusters after the row and lost a lot of time. Pull-ups are pull-ups, even with the green band to assist me 30 is a lot.

But it's done. Halo securely in place for the day!

Cheers.

total time 19:20.

Running log for Thursday, August 11th

So my back is sore. I didn't go to l'Usine this morning.

But it's a good sore, a DOMS sore, not a "I think I pulled something" sore, so it will be stronger. Which is the whole point.

Crossfit tomorrow.

Ran instead. Cool weather felt nice.

Went 7km in 35:10 (4:58/km) http://www.gmap-pedometer.com/?r=4711065

18:03 there (5:06/km), 17:07 back (4:50/km)

Very happy with this. The way back was hard, but good hard.

Crossfit log for Wednesday, August 10th

Need to get back to l'Usine.

Did 500m row to warmup, 2:05

Did 3-3-3-3-3 Dead lifts

95#-135#-185#-205#-235# new PR. I think I could lift more, but it would not be good for my back. Next time I'll aim for 250#

Then I did 3 rounds of 5 pull-ups, 10 push-ups and 15 sit-ups. 4:20.

Then I stretched and called it a day.

With my luck tomorrow's WOD at l'Usine will be dead lifts!

Crossfit log for Friday, July 22nd to Sunday, August 7th

Okay,

Just coming to the end of 2 weeks of vacation and I haven't been completely idle.

I did 2 Crossfit workouts while at the lake, on one my own, 5 rounds of 20 squats, 15 sit-ups, 10 push-ups and one with my Kiza's cousin who is also a Crossfitter.

We found a big metal pipe and put a big metal pry bar in it and estimated its weight at ~75# He did Fran (21-15-9 for time of Thrusters, Pull ups) and I substituted sit-ups for the pull-ups.

Was just under 6:00.

I got a couple of runs in and officially started training for Army run pace bunny duties with a 16km run yesterday morning.