Today's Workout of the Day:
3 rounds for time:
15 Thrusters 65lbs
2 lengths kettle bell farmer walk 20kg kettle bell in each hand
15 ab-mat situps
2 lengths kettle bell farmer walk 20kg kettle bell in each hand
13:59
The first round of Thruster were rough until I found a rhythm and I was warmed up. Perhaps a better warm up next time.
Sit-ups were the worst, my abs were still sore from yesterday.
Prescribed
weight for the Thrusters was 95lbs men/65lbs women, but they had a
"scaled version" which was 75lbs men/45lbs women. I tried 65 to warm up
and found it tough, so stuck with that. In hind sight, with a proper
warm up I should have done 75lbs.
Prescribed weight for the kettle
bells was 24kg men/16kg women (I don't remember the scaled numbers),
here I split the difference and went with 20kg.
Strength:
Dead lifts 15-12-10-10 135# (did only 7 on the last one, I was done).
Wednesday, 9 November 2011
Running log for Wednesday, November 9th
So I did a treadmill workout I've been meaning to try at lunch today.
It's from an old issue of Canadian Running in a piece by Matt McInnes (http://runningmagazine.ca/2009/10/secti ... he-spring/)
He calls the workout "Frog in a pot of boiling water" and describes it thus:
The treadmill I use at the Y can only be adjusted in 0.2 km/h increments so I alternated 0.4 and 0.6 km/h increases. Started at 5:39/km pace (11.6 km/h) and after 2 minutes went to 12.0, then 12.4, 13.0, etc... made it to 14:00 maxing out at 4.27/km.
I'm going to do this workout regularly and see how long I can go. I might start at 6:00/km next time for a longer workout.
It's from an old issue of Canadian Running in a piece by Matt McInnes (http://runningmagazine.ca/2009/10/secti ... he-spring/)
He calls the workout "Frog in a pot of boiling water" and describes it thus:
Matt McInnes wrote:By the end of this workout, you’ll be running at a pace that you never would have thought possible from a cold start. Again, start at the pace of a typical moderate run. Now increase your pace by 0.5 km/hr every two minutes. How long is the workout? You decide. An appropriate starting pace will allow you to get to 20 minutes without significant exertion. (For a longer workout, increase the pace only every three or four minutes.) You’re unlikely to last beyond 30 minutes. Humans, unlike frogs, always jump out of the pot.
The treadmill I use at the Y can only be adjusted in 0.2 km/h increments so I alternated 0.4 and 0.6 km/h increases. Started at 5:39/km pace (11.6 km/h) and after 2 minutes went to 12.0, then 12.4, 13.0, etc... made it to 14:00 maxing out at 4.27/km.
I'm going to do this workout regularly and see how long I can go. I might start at 6:00/km next time for a longer workout.
Tuesday, 8 November 2011
Crossfit log for Tuesday, November 8th
Surprisingly good workout today. My shoulder was achy from the flu shot, but didn't seem to impact the workout.
Started with the WOD.
10 AMRAP:
-2xDead lift (I did 135#)
-10 ring push-ups
I did surprisingly well in the ring push ups, considering how lately the regular push ups have been giving me so much grief.
Managed 4 rounds + the dead lifts of round 5 and 5 push ups. I'll take it.
For strength we did 4x12 barbell rows. I did 75# and it was borderline too heavy.
Then we did ab work, 3 rounds (I did only 2 because I'm a wimp)
10 v-snaps
20 hollow rocks
1:30 hollow plank
Good workout.
Started with the WOD.
10 AMRAP:
-2xDead lift (I did 135#)
-10 ring push-ups
I did surprisingly well in the ring push ups, considering how lately the regular push ups have been giving me so much grief.
Managed 4 rounds + the dead lifts of round 5 and 5 push ups. I'll take it.
For strength we did 4x12 barbell rows. I did 75# and it was borderline too heavy.
Then we did ab work, 3 rounds (I did only 2 because I'm a wimp)
10 v-snaps
20 hollow rocks
1:30 hollow plank
Good workout.
Monday, 7 November 2011
Crossfit log for Monday, November 7th
Rough morning at Crossfit.
We did strict shoulder press and it sucked. I was able to do 12 the first round, but was doing them wrong. Bad back position, bad rack position, not finishing with an externally rotated shoulder, etc...
When I did them properly I couldn't get past 7 reps. And that was only 65#! Was supposed to do 12-12-12-10-8 getting heavier on the last two.
Next time, just the bar, and focus on technique. It's not like in a WOD where intensity is important, the strength portion is about just that, strength; and technique.
The WOD was brutal:
10 rounds (yes that is a one and a zero - ten)
5 burpees
10 Kettle bell swings (16kg)
15 toe to bar (ended up doing knee to elbow, because toe to bar is really really hard).
The first two rounds, trying to get my toes to the bar took a lot out of me. Made the rest of the rounds worse.
25:03
Longest WOD ever! (well not really, but it seemed that way while I was doing it).
We did strict shoulder press and it sucked. I was able to do 12 the first round, but was doing them wrong. Bad back position, bad rack position, not finishing with an externally rotated shoulder, etc...
When I did them properly I couldn't get past 7 reps. And that was only 65#! Was supposed to do 12-12-12-10-8 getting heavier on the last two.
Next time, just the bar, and focus on technique. It's not like in a WOD where intensity is important, the strength portion is about just that, strength; and technique.
The WOD was brutal:
10 rounds (yes that is a one and a zero - ten)
5 burpees
10 Kettle bell swings (16kg)
15 toe to bar (ended up doing knee to elbow, because toe to bar is really really hard).
The first two rounds, trying to get my toes to the bar took a lot out of me. Made the rest of the rounds worse.
25:03
Longest WOD ever! (well not really, but it seemed that way while I was doing it).
Friday, 4 November 2011
Crossfit log for Friday, November 4th
Strength. Front Squats.
5-5-3-3-3
135-135-155-145-145
My rack position is getting better. Back is still weak, especially after the massage yesterday, Angela warned me that I wouldn't be as strong for a day or two. Thankfully, cause I sucked.
WOD
15 min AMRAP
Push Press (95#/65#) did 75# then dropped to 65#, it was impossible to keep my core braced.
22 overhead walking lunges, (45#/25#) did 35#, brutal.
30 med ball twists 20# did 20# yay me!
Managed only 3 rounds with the weight change in the middle of the second round on the push press.
It was horrible.
On the good side, I've been on this Paleo diet for almost a month and I'm down 8lbs and under 180 for the first time in a long while.
5-5-3-3-3
135-135-155-145-145
My rack position is getting better. Back is still weak, especially after the massage yesterday, Angela warned me that I wouldn't be as strong for a day or two. Thankfully, cause I sucked.
WOD
15 min AMRAP
Push Press (95#/65#) did 75# then dropped to 65#, it was impossible to keep my core braced.
22 overhead walking lunges, (45#/25#) did 35#, brutal.
30 med ball twists 20# did 20# yay me!
Managed only 3 rounds with the weight change in the middle of the second round on the push press.
It was horrible.
On the good side, I've been on this Paleo diet for almost a month and I'm down 8lbs and under 180 for the first time in a long while.
Wednesday, 2 November 2011
Crossfit log for Wednesday, November 2nd
Strength - Sumo dead lifts (without the high pull)
10-8-6-6-15
135#-155#-185#-185#-135# (12 reps on the last one)
185# was probably a bit too heavy, I couldn't hold my back braced for all 6 reps. But sometimes you have to push you limits to find where they are.
WOD:
4 rounds 25-20-15-10
Wall balls 20#
Push ups
I hate push ups. I did them in sets of 5, resting my burning triceps for several seconds in between sets. But at least I didn't resort to my knees. Took longer but worth it.
Time: 11:11
Core:
3 rounds of :
-15 hyper extensions,
-15 ring rows,
0:45 sec hollow plank
Then 100 ab-mat situps. Got to 50 without problem, after that is was a "just get them done". Brutal.
10-8-6-6-15
135#-155#-185#-185#-135# (12 reps on the last one)
185# was probably a bit too heavy, I couldn't hold my back braced for all 6 reps. But sometimes you have to push you limits to find where they are.
WOD:
4 rounds 25-20-15-10
Wall balls 20#
Push ups
I hate push ups. I did them in sets of 5, resting my burning triceps for several seconds in between sets. But at least I didn't resort to my knees. Took longer but worth it.
Time: 11:11
Core:
3 rounds of :
-15 hyper extensions,
-15 ring rows,
0:45 sec hollow plank
Then 100 ab-mat situps. Got to 50 without problem, after that is was a "just get them done". Brutal.
Monday, 31 October 2011
Crossfit log for Monday, October 31st
Strength: Back squats
5 sets of 10-8-6-4-4
Did 95#-125#-135#-155#-165#
Workout of the Day (WOD):
... 5 rounds
5 hang clean 95# (Rx was 125#)
10 burpees
4 Turkish get-ups (2 per side) 8kg (I hate these)
Time - 15:20
The hang clean is different from the regular clean in that you don't started each clean from the ground, but lift the bar to your waste and start each rep from there. Did good, as I got fatigued, I had to really focus on technique to get the bar to my shoulders.
Burpees are bearable if you can get your feet close to your hands before you get up.
Turkish get-ups are stupid.
So 165lbs squats and solid hang cleans on the plus side.
Burpees and Turkish get-ups on the minus side.
A well balanced day!
5 sets of 10-8-6-4-4
Did 95#-125#-135#-155#-165#
Workout of the Day (WOD):
... 5 rounds
5 hang clean 95# (Rx was 125#)
10 burpees
4 Turkish get-ups (2 per side) 8kg (I hate these)
Time - 15:20
The hang clean is different from the regular clean in that you don't started each clean from the ground, but lift the bar to your waste and start each rep from there. Did good, as I got fatigued, I had to really focus on technique to get the bar to my shoulders.
Burpees are bearable if you can get your feet close to your hands before you get up.
Turkish get-ups are stupid.
So 165lbs squats and solid hang cleans on the plus side.
Burpees and Turkish get-ups on the minus side.
A well balanced day!
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