On Friday, despite not feeling well enough to do the WOD, I still managed the strength portion:
Front Squats 3x3 @ 145# happy with that.
I didn't feel like crap til the first round of the WOD. But I should've known better, the warm-up had me winded!
My first DNF
I don't think there is a worse feeling in the world than sitting on the side lines while your crew does a hard WOD.
I was going try and go Saturday, but I felt even worse. Thankfully Kiza let me spend most of the day in bed.
Today we did Dead lifts for strength:
4 sets 12-10-8-6
95#-125#-145#-155#
Then Kamil and I decided to add 10# and do 4 reps at 165#. It was starting to get heavy but doable.
I
made the mistake of telling Isabelle that I was sure I could go over
200#, naturally she said: "Do it". So I did 205#. It wasn't that hard.
I
looked at my old logs and found I had done 235# in the past (back when I
didn't really know what I was doing). Next time 265# for sure, maybe
even try for 275#.
The WOD was 5 rounds for time:
-5 Push press (65#)
-20 kettle bell swings (12kg)
-10 pull-ups (kipping)
-10 ab mat sit-ups
I think I was 13:55. It was rough, not fully recovered from my cold, and those KB swings were brutal.
Monday, 17 October 2011
Wednesday, 12 October 2011
Crossfit log for Wednesday, October 25th
So I've essentially done nothing since Fran. I
was so sore, I spend Sunday and Monday either stretching or rolling
around on a tennis or street hockey ball, to work out the kinks in my
lats, traps and chest.
I was feeling better this morning, except for Delilah 4am accident, and she wouldn't go back to sleep again. Grrr. (Turns out she did fall asleep just after I left for the gym).
It was good to be back.
Strength work was barbell rows. Hard on the hamstrings.
4 sets of 8 to 12 reps. Settled on 75#
Did 8 - 12 - 9 - 12
WOD was 5 rounds for time of:
15 wallballs
15 med ball cleans
with a 20# medicine ball.
Time: 12:41
We were supposed to go lighter on the wall balls, but the girls were using the 14# one for their med ball cleans, so Kamil and I decided to just use the 20# ball for the whole thing.
Holy crap 20# is heavy! But I got 'er done. Lots of hip action on this one. Dead lifting the ball, drive with the hips and shrug to get it in the air, then get under it into a deep squat, the back up driving with the hips, then the wallballs are all about hip drive. So 30 hip drives per round x 5. Thats 150 hip drives under 20# load. Ugh.
I stretched my hip flexors at lunch, but after I ran 5km.
Ran 12:22 out and 12:18 back. Felt really good. I haven't been running enough lately.
I was feeling better this morning, except for Delilah 4am accident, and she wouldn't go back to sleep again. Grrr. (Turns out she did fall asleep just after I left for the gym).
It was good to be back.
Strength work was barbell rows. Hard on the hamstrings.
4 sets of 8 to 12 reps. Settled on 75#
Did 8 - 12 - 9 - 12
WOD was 5 rounds for time of:
15 wallballs
15 med ball cleans
with a 20# medicine ball.
Time: 12:41
We were supposed to go lighter on the wall balls, but the girls were using the 14# one for their med ball cleans, so Kamil and I decided to just use the 20# ball for the whole thing.
Holy crap 20# is heavy! But I got 'er done. Lots of hip action on this one. Dead lifting the ball, drive with the hips and shrug to get it in the air, then get under it into a deep squat, the back up driving with the hips, then the wallballs are all about hip drive. So 30 hip drives per round x 5. Thats 150 hip drives under 20# load. Ugh.
I stretched my hip flexors at lunch, but after I ran 5km.
Ran 12:22 out and 12:18 back. Felt really good. I haven't been running enough lately.
Saturday, 8 October 2011
Crossfit log for Saturday, October 8th
Fran.
So we tackled Fran again at Physics Crossfit today. François put a 10:00 minute cap on it. So I'm thinking: great! I won't even finish.
I put on 75# again, like last time. I knew I couldn't handle 95#.
I went all out, tried to take fewer and shorter breaks than last time, and really rifle through the pull ups. Had good practice yesterday with Jackie, so I still had the rhythm.
Thruster were still rough. After the first round I couldn't do more than 5 in a row, but my breaks were short.
I guess I've improved somewhat. Finished in 9:44! PB by 3:38. Not Rx (yet) but still a definite improvement.
Fran = 3 rounds 21-15-9 Thrusters - Pull-ups
On Sept 2nd, I wrote:Struggled through the thrusters, looking forward to the pull-ups (never ever thought I'd say that!) and managed a 13:22. Not bad for a first attempt.
So we tackled Fran again at Physics Crossfit today. François put a 10:00 minute cap on it. So I'm thinking: great! I won't even finish.
I put on 75# again, like last time. I knew I couldn't handle 95#.
I went all out, tried to take fewer and shorter breaks than last time, and really rifle through the pull ups. Had good practice yesterday with Jackie, so I still had the rhythm.
Thruster were still rough. After the first round I couldn't do more than 5 in a row, but my breaks were short.
I guess I've improved somewhat. Finished in 9:44! PB by 3:38. Not Rx (yet) but still a definite improvement.
Fran = 3 rounds 21-15-9 Thrusters - Pull-ups
Friday, 7 October 2011
Crossfit log for Friday, October 7th
This morning we did "Jackie" which is row 1000m, 50 reps of 45lbs thrusters, and 30 pull-ups, for time.
But first we did the strength workout: 5 sets of 5 back squats. I settle on 135lbs, and did well. Last time I did 115lbs but it was 4 sets of 10 reps. The thing is, I'm strong enough to lift it no problem, I was even able to recover one that I had lost my balance, but when doing the proper technique I have trouble, hip and should and spine mobility are the issue. I expect as these weaknesses develop I'll be able to go much heavier fairly quickly.
My time for Jackie was 15:09
Thrusters were rougher than expected after the row. Couldn't get the pull-up going, so I resorted to the band for 8 of the first 12, alternating kipping and band, getting frustrated that I couldn't get the kip going, finally after 12 I got mad and did 7 kipping then quickly did 3 more, then 7 and finally had to get back on the bar for 1 last one.
Done. Halo in place.
Lunch, I'll do the core workout we didn't have time for this am and do some mobility stuff on my shoulders.
But first we did the strength workout: 5 sets of 5 back squats. I settle on 135lbs, and did well. Last time I did 115lbs but it was 4 sets of 10 reps. The thing is, I'm strong enough to lift it no problem, I was even able to recover one that I had lost my balance, but when doing the proper technique I have trouble, hip and should and spine mobility are the issue. I expect as these weaknesses develop I'll be able to go much heavier fairly quickly.
My time for Jackie was 15:09
Thrusters were rougher than expected after the row. Couldn't get the pull-up going, so I resorted to the band for 8 of the first 12, alternating kipping and band, getting frustrated that I couldn't get the kip going, finally after 12 I got mad and did 7 kipping then quickly did 3 more, then 7 and finally had to get back on the bar for 1 last one.
Done. Halo in place.
Lunch, I'll do the core workout we didn't have time for this am and do some mobility stuff on my shoulders.
Wednesday, 5 October 2011
Crossfit log for Wednesday, October 5th
Today was Glute day at Physics Crossfit.
The warmup consisted of mostly glute work. I don't know what most of it was called but here's the description:
10x kneeling with straight body, bring bum to heels and back up, keeping core and glutes tight.
30sec some kind of half bridge with feet planted, shins vertical and shoulders on the ground, pelvis in straight line between knees and shoulders.
15x pump from above position, bring pelvis to floor, and back, keeping glutes and core tight.
10x each side "fire hydrants", think dog taking a leak.
10x each side start on all fours, like "fire hydrant" but extend one leg straight back, and opposing arm straight forward, again, clenching glutes and maintaining neutral spine.
Repeat. I had a hard time keeping my pelvis from rotating sideways during the last two.
Strength: Bulgarian Split Squat (aka Isabelle's latest form of torture)
2 8kg kettle bells 4x8reps each leg.
WOD:
5 Rounds for time
Dead lift: 135# 5-5-5-5-5
Double unders: 25-20-15-10-5
Time: 7:03
135# was the perfect weight, I was able to maintain good form throughout. And I managed to string together 4-5 double unders in a row.
I did good.
Core: 75 Abmat sit-ups. Sucked. After 50, sucked even more. Actually I was solid up until the high 40s, then it got progressively harder.
The warmup consisted of mostly glute work. I don't know what most of it was called but here's the description:
10x kneeling with straight body, bring bum to heels and back up, keeping core and glutes tight.
30sec some kind of half bridge with feet planted, shins vertical and shoulders on the ground, pelvis in straight line between knees and shoulders.
15x pump from above position, bring pelvis to floor, and back, keeping glutes and core tight.
10x each side "fire hydrants", think dog taking a leak.
10x each side start on all fours, like "fire hydrant" but extend one leg straight back, and opposing arm straight forward, again, clenching glutes and maintaining neutral spine.
Repeat. I had a hard time keeping my pelvis from rotating sideways during the last two.
Strength: Bulgarian Split Squat (aka Isabelle's latest form of torture)
2 8kg kettle bells 4x8reps each leg.
WOD:
5 Rounds for time
Dead lift: 135# 5-5-5-5-5
Double unders: 25-20-15-10-5
Time: 7:03
135# was the perfect weight, I was able to maintain good form throughout. And I managed to string together 4-5 double unders in a row.
I did good.
Core: 75 Abmat sit-ups. Sucked. After 50, sucked even more. Actually I was solid up until the high 40s, then it got progressively harder.
Monday, 3 October 2011
Crossfit log for Monday, October 3rd
Today we did:
Strength : straight leg dead lift 4x10 @ 75#
Legs could have gone heavier but keeping my back neutral and shoulders down and back was hard.
WOD:
10 min AMRAP:
10 wall balls 14#
10 knee to chest
10 burpees (yuck)
did 5 rounds. 1st round was easy, fell apart quickly thereafter.
Core work:
Tabata Russian Twists. Brutal.
Tabata Bench dips. This was not such a good idea and not really traditional Crossfit to be doing such an isolated movement. Triceps are gonna be sore.
Bonus workout carrying both kids down the stairs at the same time (very slowly).
Strength : straight leg dead lift 4x10 @ 75#
Legs could have gone heavier but keeping my back neutral and shoulders down and back was hard.
WOD:
10 min AMRAP:
10 wall balls 14#
10 knee to chest
10 burpees (yuck)
did 5 rounds. 1st round was easy, fell apart quickly thereafter.
Core work:
Tabata Russian Twists. Brutal.
Tabata Bench dips. This was not such a good idea and not really traditional Crossfit to be doing such an isolated movement. Triceps are gonna be sore.
Bonus workout carrying both kids down the stairs at the same time (very slowly).
Saturday, 1 October 2011
Crossfit log for Monday, October 1st
Today we did Fight Gone Bad.
Designed for an MMA fighter, when asked what he thought of it after he'd finished it he said: "That felt like a fight, gone bad".
The workout is high intensity 5 minute rounds with 1 minute break.
Each round is five stations for 1 minute each:
Push Press - Rx 75#/45# for reps
Row for calories
Wall ball - Rx 20#/14# (I did 14#) for reps
Sumo dead lift high pull - Rx 75#/45# for reps
Box jumps - Rx 20" (I did 22") for reps
Each rep or calorie is a point.
My total: 176
Didn't puke.
Designed for an MMA fighter, when asked what he thought of it after he'd finished it he said: "That felt like a fight, gone bad".
The workout is high intensity 5 minute rounds with 1 minute break.
Each round is five stations for 1 minute each:
Push Press - Rx 75#/45# for reps
Row for calories
Wall ball - Rx 20#/14# (I did 14#) for reps
Sumo dead lift high pull - Rx 75#/45# for reps
Box jumps - Rx 20" (I did 22") for reps
Each rep or calorie is a point.
My total: 176
Didn't puke.
Core workout post FGB
We did :
10 V-snaps (aka hand to toe sit-up or v-ups http://www.youtube.com/watch?v=aviRfr_y4N4)
30 Hollow rocks (http://www.youtube.com/watch?v=WzxiORnGYAE)
0:30 plank.
SUCKED! OMG the hollow rocks were so hard because everything was so fatigued already. Ugh.
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