Crossfit log for Wednesday, May 9th

Once again, I was ready to take a break last night. Even this morning when the alarm went off at 5am, I hesitated. I never hesitate. But then I shook it off and rolled out of bed. Then Delilah cried out, she had a nightmare, so I bolted towards her room, but before I was halfway there, she was quiet. She'd resolved it herself (I love her independent streak sometimes). So now I was wide awake and ready to rock and roll.

Good thing too. I PR'd my dead lift today. And didn't lose my back, kept a braced neutral spine up to 245lbs. I am really happy with this. I previous best (235) was done with bad form and a sore back for days. The most I'd ever dead lifted since my epiphany of spine position was 185#. So this is huge.

That being said, I still have a looooong way to go to meet my 2012 goal of double my body weight. I look forward to being in the high 200s. I really look forward to having one of each plate on the bar (45, 35, 25, 15, 10 = 305#) that'll be cool.

WOD was a killer.
The blue had a lot of ring rows and toe to bar, the former I hate, the later I like.

Scaled was 4 rounds of
-10 ring rows,
-20 kb swings,
-10 toe to bar (or something like that), but I chose to do the Rx today.


Rx was 5 rounds:
5 rope climbs, 20 kettle bell swings
4 rope climbs, 20 kettle bell swings
3 rope climbs, 20 kettle bell swings
2 rope climbs, 20 kettle bell swings
1 rope climbs, 20 kettle bell swings

I don't even know what my time was (I'll ask Isabelle), it was really hard, but I'm glad I did it. My shin is bloody from the rope, even with socks on (there was still a scab from last time I did rope climbs when I didn't have socks) so it just got pulled off.

My weight is down under 173#.

Every time I feel tired the night before I end up having an awesome workout. Back at it tomorrow.

ETA: time was 13:16. Not bad at all.


P.S.
There are variations of workouts on the board. Red marker is Rx (prescribed weight/# of reps/exercises) this is for the top guys and gals, Blue is scaled for the masses, Greens is for beginners. I almost always do blue, sometimes women's blue, occasionally women's red, depending on the skills involved.

Sometime the red workout is requires skills that the masses don't have. Like muscle ups, double unders or in this case: rope climb, so alternate exercises that work similar muscle groups are used. So instead of rope climbs with the kettle bell swings, they did ring rows and toes to bar, these work the arms and the core similar to rope climb.

Since I learned to climb a rope, I try to use that skill when I can.

Crossfit log for Tuesday, May 8th

Not bad today. A bit sore still but didn't really affect my workout.

Worked up to comfortable weight on the power clean : 115lbs

WOD was a 5 rounds of :
3 min AMRAP, 3 power cleans, 6 push ups, 9 air squats (over a med ball, butt had to touch)
1 min rest.

Managed 3 full rounds in the 3:00 AMRAP 5 times, for a score of 15
Didn't try for a 4th round, only had between 10 and 20 seconds left on my fastest rounds (round 4 the last squat was at the buzzer), might have gotten a couple of extra cleans in, but they were really rough after the squats.

I was going to go with 95#, but Kamil was doing 115#, so I tried 105#, and it didn't seem much harder than 95#, so I figured I might was well try the 115# (which was the blue scaled for men).

So 15 power cleans at 115# in less than 20 minutes. This tells me I didn't work hard enough on my max clean a couple of weeks ago, if I can do that many power cleans at 115#, there's no way my 1 rep max for a full clean is only 119.8#. I should be able to do 135# if not more.

Crossfit log for Monday, May 7th

Back at it this week.

Strength was 5x5 back squats
did 115-135-155-155.

WOD was 6 rounds for time 10-10-10-5-5-5 reps each of
-push press 65#
-pull ups
-v-snaps.

9:42

HOLY ABS! Chose the right weight. My shoulder is still giving me trouble. I've been rolling around on a pain ball for days, plus massage on Monday, still a spot that I can't find, or get to.

Crossfit log for Friday, May 4th

After my 1 year crossfit-aversary I decide to step things up a bit (in anticipation of the annual Loon Lake All-arounder), so this is my second week of 5 straight days of Crossfit. Actually last week I did 6 days straight since I had gone on the Sunday.

Yesterday evening I was feeling worn out. I thought to myself, maybe next week I'll take it easy.

Then I went to Crossfit this morning. I had one of the best workouts ever.

We jump straight to the WOD again today and it was nasty 10 rounds for time:

kettle bell swings 20kg 10-9-8-7-6-5-4-3-2-1
burpees 1-2-3-4-5-6-7-8-9-10
thrusters 65# 10-9-8-7-6-5-4-3-2-1

Men's Rx was 24kg kettle bell and 95# on the thrusters, but there was no way. I figured I would do women's Rx which was 16kg kettle bell and 65# on the bar. But then all the guys were using 20kg bell, so I figured okay, split the difference. One guy was men's Rx, very athletic guy, but relatively new to Crossfit. He dropped the bar to 75# and the kettle bell to 20kg partway through the WOD.

First three rounds were rough, but as the thrusters got harder there were fewer and fewer of them. I don't mind burpees so much if I can just work through them systematically. I find if you use your core and pull your feet as close to your hands as possible it makes it much easier to get up, which is where the biggest energy cost is.

I was done in 14:38. Finished first (a rarity) by 20 seconds. Felt awesome.

Progress. I think I'll aim for one more week of 5 straight, then a week of Mon-Wed-Fri. I like that pattern, 3 @5/week 1@ 3/week

ETA: Post WOD strength work on tired arms :
Stirct Press (Yay! Not!) went with the same bar as the WOD so 65# did 8-6-5-5. Hard but successful.

Crossfit log for Thursday, May 3rd

As if my triceps weren't sore enough

After doing some barbell lunges for strength work: 3 sets of 16 (8 each leg) @ 75#

WOD was 1/2 Chelsea

Every minute on the minute until failure (minimum 15 minutes - Chelsea is 30 minutes).
5 pull ups
10 push ups
15 air squats.

Made it to 5 rounds. So the next 10 minutes became just an AMRAP. Made 13 rounds total, so not too shabby, but the push ups killed me.

Crossfit log for Wednesday, May 2nd

Today was a rough one again.

No strength work, just a brutal 8 round WOD

Farmer run 50m 2x20kg kettle bells
Run 160m
5 hand stand push ups (scaled with toes on a 30" box)
8 ring dips (scaled with toes on floor)

Ring dips really slowed me down. Took me 21:08

Ran at lunch for 25 min (before doing some stretching on my hams and glutes)

5km progressively faster (started at 6:00/km and upped by 0.3km/h every 2:00 finishing at 4:27/km)

Crossfit log for Tuesday, May 1st

Another interesting workout today.

Strength was clean and jerk working up to 75% of max. Which I have no idea what my max is so I went with 95#.

Once you found you weight: 3 reps clean, 3 reps jerk

WOD: Every minute on the minutes for 13 minutes
1x - 1 clean, 3 jerks
1x - 3 cleans, 1 jerk
1x - 1 clean, 3 jerks
1x - 3 cleans, 1 jerk
4x - 1 rope climb, 3 burpees
2x - AMRAP burpees (for score)
1x - plank
1x - rest
1x - plank

First plank sucked ENORMOUSLY!

Cleans were solid, jerks not so much.

Once again, overhead work sucked. Interestingly 75# sucked just as much as 85# and 95#, so it's not a strength issue, its either form, or mobility issues.

Rope climb was awesome. Made up for last time.