Another frustrating run at the local Y. I hate
those treadmills, and took the time to fill out one of the comments
forms to express my disappointment.
I had a plan, I had chart
with mph and min/km, I'd do a 10:00 warm up at 6.4mph (~5:50/km) then 5
intervals at 8.2mph, 8.4mph, 8.6mph, 8.8mph and 9mph (4:33, 4:26, 4:20,
4:14 and 4:09 per km respectively) with 2:00 rest at just under 4mph.
Well
the stupid touch screen was so unresponsive it took nearly 2 whole
minutes to get it up to 8.2mph from 6.4mph, so there was no way I was
playing with the speed, I'd just get off and do nothing for 2 minutes.
It was looking good, but then with 10 seconds to go it starts to slow
down "No Runner detected", f*ck! Thankfully tapping the screen in the
vicinity of the QuickStart button, brought it back up to speed. So
decided 1:30 rest, since it was complete rest, would have to do.
Now
I had to do time math because I couldn't us the distance for 1:00km
repeats because it was in miles, so I had to add 4:26, 4:20, etc... to
my time at the start of each interval.
Then the kicker, I get
1:30 into my 4th interval and the things stops. It was at 30 minutes,
apparently the limit for a workout. I was livid. I spewed a string of
profanity a mile long (since I couldn't do kilometres).
I didn't take it out on the staff, since they really have nothing to do with it, but I was not a happy camper.
Tuesday, 7 February 2012
Crossfit log for Tuesday, February 7th
Skills: Snatch. We did snatch balance, which I suck at because I can't do an overhead squat. Did the best I could.
Strength: Strict press, 10 sets of 3 reps in rapid succession, 45 sec rest. did 75#, challenging but not too challenging.
WOD - 8min AMRAP of :
20 Sumo Dead Lift High pull 16kg
10 knees to elbows
10 push ups (clap behind head at the bottom).
Managed 3 full rounds an up to the 9th knee to elbow on round 4.
Strength: Strict press, 10 sets of 3 reps in rapid succession, 45 sec rest. did 75#, challenging but not too challenging.
WOD - 8min AMRAP of :
20 Sumo Dead Lift High pull 16kg
10 knees to elbows
10 push ups (clap behind head at the bottom).
Managed 3 full rounds an up to the 9th knee to elbow on round 4.
Sunday, 5 February 2012
Running log for Sunday, February 5th
23km done.
Just over 2 hour. Felt good.
Hilly route again, very similar you last week with a couple of extra hills thrown in.
Was at the half marathon point at 1:58, that was nice.
Just over 2 hour. Felt good.
Hilly route again, very similar you last week with a couple of extra hills thrown in.
Was at the half marathon point at 1:58, that was nice.
Saturday, 4 February 2012
Swam for the first time in ages.
Only 15 minutes while the kids were in their swimming lessons.
Wow. Shoulders aren't used to that! Yikes.
Did somewhere in the vicinity of 600-800m
Wow. Shoulders aren't used to that! Yikes.
Did somewhere in the vicinity of 600-800m
Friday, 3 February 2012
Crossfit log for Friday, February 3rd
Today's workout was something of a train wreck.
Strength part was good, strict press superset with strict pull ups
3 rounds of 5 reps press @ 75#, 85#, 85#, 5 reps pull unassisted. It had been a while since I've done strict dead hang pull ups. I would have never been able to to 3 sets of 5 before.
WOD was 12 round on 1:00 of 3 reps of the bear complex.
Bear Complex = 1. Power Clean (from ground), 2. front squat, 3. push press, 4. back squat, 5. push press, back to floor.
There's no way I can do that at the Rx of 115#, not enough shoulder strength, even 95 was too much for more than a few rounds. So I opted for 75# (10# less then women's Rx)
After 3 rounds I couldn't complete 3 reps within the minute, and it just went down hill from there, I think I may have gotten 12 reps total, it was brutal.
Hindsight being what it is, I really should stripped the plates off the bar and just did 45# as high intensity as I could manage, the heavier you go the more it becomes about form and not intensity, I need the intensity. Next time.
Strength part was good, strict press superset with strict pull ups
3 rounds of 5 reps press @ 75#, 85#, 85#, 5 reps pull unassisted. It had been a while since I've done strict dead hang pull ups. I would have never been able to to 3 sets of 5 before.
WOD was 12 round on 1:00 of 3 reps of the bear complex.
Bear Complex = 1. Power Clean (from ground), 2. front squat, 3. push press, 4. back squat, 5. push press, back to floor.
There's no way I can do that at the Rx of 115#, not enough shoulder strength, even 95 was too much for more than a few rounds. So I opted for 75# (10# less then women's Rx)
After 3 rounds I couldn't complete 3 reps within the minute, and it just went down hill from there, I think I may have gotten 12 reps total, it was brutal.
Hindsight being what it is, I really should stripped the plates off the bar and just did 45# as high intensity as I could manage, the heavier you go the more it becomes about form and not intensity, I need the intensity. Next time.
Running log for Friday, February 3rd
Tabata on the treadmill done.
9:00 warmup @ 5:52/km
1:00 rest
8x0:20 @ 4:36/km 12% grade, 0:10 rest
1:15 cool down @ 5:52/km
Total 3:00km 16:15, heart rate through the roof!
9:00 warmup @ 5:52/km
1:00 rest
8x0:20 @ 4:36/km 12% grade, 0:10 rest
1:15 cool down @ 5:52/km
Total 3:00km 16:15, heart rate through the roof!
Wednesday, 1 February 2012
Crossfit log for Wednesday, February 1st
Good workout today.
Strength work was the clean complex. 4x increasing weight : 1 power clean, 1 hang power clean, 3 front squats (85#, 95# 105#, 115#)
The last round at 115# wasn't pretty on the power clean, the hang power clean was better, the front squat was fine, I'm getting much better at holding a good rack position on the front squat, I may be able to do full squat clean soon (which I'll need to do if I hope to meet my goal of cleaning my body weight).
WOD was interesting, 1 round for time of:
Row 500m
2 rope climbs (had to pass on that, need practice)
40 wall balls 14#
30 box jumps 28"
20 V-snaps (hand to toe sit-ups or v-ups)
10 burpees
10:10
We started at different points since there are only 2 rowers and there wasn't time to stagger the start, so I started on the box jumps (and smashed my fingers against the edge on one jump, gonna be sore for a few days). Almost puked after the rowing. Wallballs after rowing suck.
Strength work was the clean complex. 4x increasing weight : 1 power clean, 1 hang power clean, 3 front squats (85#, 95# 105#, 115#)
The last round at 115# wasn't pretty on the power clean, the hang power clean was better, the front squat was fine, I'm getting much better at holding a good rack position on the front squat, I may be able to do full squat clean soon (which I'll need to do if I hope to meet my goal of cleaning my body weight).
WOD was interesting, 1 round for time of:
Row 500m
2 rope climbs (had to pass on that, need practice)
40 wall balls 14#
30 box jumps 28"
20 V-snaps (hand to toe sit-ups or v-ups)
10 burpees
10:10
We started at different points since there are only 2 rowers and there wasn't time to stagger the start, so I started on the box jumps (and smashed my fingers against the edge on one jump, gonna be sore for a few days). Almost puked after the rowing. Wallballs after rowing suck.
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