Tuesday, 10 July 2012
Crossfit log for Tuesday, July 10th
We did split jerk for strength. Did 95#, tried a couple of times at 115# but it was too heavy.
Did 4 sets of 4 reps super set with 8 reps of ring rows.
WOD was 4 rounds for time
- 10 plate push ups (alternating 1 rep hands on plates, 1 rep hands on floor)
- 10 pull ups (unbroken)
- 20 sit ups
6:28
Monday, 9 July 2012
Crossfit log for Monday, July 9th
New PR in the Front Squat. 175lbs
It wasn't pretty, but at 165lbs I had no problem (my previous PR). This is an important step towards my goal of cleaning my body weight, since once I receive the bar in a front squat I still have to stand it up.
Another Runner's WOD. I'm beginning to think this is the new normal.
6 rounds
-Run 200m (actually 165m)
-6 sumo dead lifts 165#
Did 8:19. Got chicked. Granted she's lifting way lighter. I'd pass her on the run, but she'd make it up on the dead lifts. Each round I'd take a little longer to catch her. Oh well. I didn't hurt my back, which is what happened last time on the sumo dead lifts. So win.
It wasn't pretty, but at 165lbs I had no problem (my previous PR). This is an important step towards my goal of cleaning my body weight, since once I receive the bar in a front squat I still have to stand it up.
Another Runner's WOD. I'm beginning to think this is the new normal.
6 rounds
-Run 200m (actually 165m)
-6 sumo dead lifts 165#
Did 8:19. Got chicked. Granted she's lifting way lighter. I'd pass her on the run, but she'd make it up on the dead lifts. Each round I'd take a little longer to catch her. Oh well. I didn't hurt my back, which is what happened last time on the sumo dead lifts. So win.
Friday, 6 July 2012
Crossfit log for Friday, July 6th
More bench press. New PR 145#, and I'm sure I
could've gone heavier (not by much but still), it was a bit slow to get
all the way up, but I was on control the whole time and wasn't spent.
150# next time for sure.
But a PR is a PR, I'll take it.
WOD was another rough one.
4 rounds for time
- 10 thrusters
- 10 back squats
- 5 box jumps 30"
Same bar for thrusters and squats, men's scaled blue was 85#, but I opted for 75#. Wise move. Squats at that weight were easy, but the box jumps on tired legs sucked
Not sure what my time was, around 10 min.
But a PR is a PR, I'll take it.
WOD was another rough one.
4 rounds for time
- 10 thrusters
- 10 back squats
- 5 box jumps 30"
Same bar for thrusters and squats, men's scaled blue was 85#, but I opted for 75#. Wise move. Squats at that weight were easy, but the box jumps on tired legs sucked
Not sure what my time was, around 10 min.
Running log for Friday, July 6th
So over the July long weekend the Y upgraded their equipment.
The got rid of all the good treadmill and replaced them with all TV touch screen treadmills that don't display pace, are hugely unresponsive and are only in miles (so miles per hour not even minutes per mile)!!!!!!!!!!!!! Gah!!!!!!!!
One of the old treadmill remains, in the isolation room at the back of the change room were guys who don't want to workout in public view and use the TM, bike or elliptical.
So I did my intervals there. Sucked. It's stuffy and you can't people-watch. I did get to watch some Wimbledon (Murray vs Tsonga) and got in 4 kilomter repeats @ 4:10/km 4:10/km 4:08/km and 4:06/km at 0.5% incline.
It was a sweat fest, but legs and lungs felt pretty good. The last one was hard, I might of been able to do one more, but decided to take it easy since I'm still in strep throat recovery mode.
The got rid of all the good treadmill and replaced them with all TV touch screen treadmills that don't display pace, are hugely unresponsive and are only in miles (so miles per hour not even minutes per mile)!!!!!!!!!!!!! Gah!!!!!!!!
One of the old treadmill remains, in the isolation room at the back of the change room were guys who don't want to workout in public view and use the TM, bike or elliptical.
So I did my intervals there. Sucked. It's stuffy and you can't people-watch. I did get to watch some Wimbledon (Murray vs Tsonga) and got in 4 kilomter repeats @ 4:10/km 4:10/km 4:08/km and 4:06/km at 0.5% incline.
It was a sweat fest, but legs and lungs felt pretty good. The last one was hard, I might of been able to do one more, but decided to take it easy since I'm still in strep throat recovery mode.
Thursday, 5 July 2012
Crossfit log for Thursday, July 5th
Today we worked on snatch. Not my strong suit,
but I did okay. My lift and transition are really good, but the catch
is worthless. Upper thoracic and shoulder mobility issues again.
Although it was clearly better than ever before, there is still a long way to go. I think I might see about at least talking to a physio therapist, maybe get some kind of assessment done.
The WOD was designed with me in mind.
4 rounds of
- run 400m (more like 340m, but whatever)
-15 burpees
So kinda like a burpee mile instead of a beer mile. My beer mile was faster despite the run being shorter. I guess it takes me longer to do 15 burpees than to drink a beer!
One of the few times I've finished first.
My shoulder and upper thoracic mobility is still very poor, even after over a year of Crossfit. I can't help thinking there must be some specific stretches or exercises that would help.
I improved my hip mobility by holding deep squats for a long time on a regular basis and doing the "couch stretch" on my hip flexor and quad for what seemed like weeks and weeks. My mobility in my hips is night and day compared to last year. My shoulders are still pretty much the same.
It's one of the last things holding me back from what I expect to be some dramatic improvements. Kinda the last piece of the puzzle if you wish. I gotta DO something. It ain't taking care of itself, that's for sure.
Although it was clearly better than ever before, there is still a long way to go. I think I might see about at least talking to a physio therapist, maybe get some kind of assessment done.
The WOD was designed with me in mind.
4 rounds of
- run 400m (more like 340m, but whatever)
-15 burpees
So kinda like a burpee mile instead of a beer mile. My beer mile was faster despite the run being shorter. I guess it takes me longer to do 15 burpees than to drink a beer!
One of the few times I've finished first.
My shoulder and upper thoracic mobility is still very poor, even after over a year of Crossfit. I can't help thinking there must be some specific stretches or exercises that would help.
I improved my hip mobility by holding deep squats for a long time on a regular basis and doing the "couch stretch" on my hip flexor and quad for what seemed like weeks and weeks. My mobility in my hips is night and day compared to last year. My shoulders are still pretty much the same.
It's one of the last things holding me back from what I expect to be some dramatic improvements. Kinda the last piece of the puzzle if you wish. I gotta DO something. It ain't taking care of itself, that's for sure.
Wednesday, 4 July 2012
Crossfit log for Wednesday, July 4th
No strength work today. But the WOD was a killer
18 min effort
Every minute on the minute for 5 min:
- 5 dead lifts 165#
- 20 double unders
immediately followed by
Every minute on the minute for 5 min:
- 10 kettle bell swings 20kg
- 15 double unders
immediately followed by
Every minute on the minute for 8 min:
-5 pull ups
-10 push ups
-15 air squats
It was a sweat fest. Double unders slowed me down yet again, so I was always starting the next minute late, sometimes I'd catch up only be late the next round.
When we got through the double unders I started the pull ups a full 20 seconds back. In a crunch I can pump out the air squats really fast, so round 12 was only 5 seconds. Now it was the push ups killing me. By round 15 I was starting the squats at the bell, so I just finished them and took the rest of the minute off, hoping to hold it together and finish 7 full rounds out of the 8, but I still couldn't. Managed 6 full round plus the pull ups. I had 10 seconds to go, but I wasn't going to start doing push ups with so little time left so I let the time run out.
Rough one.
18 min effort
Every minute on the minute for 5 min:
- 5 dead lifts 165#
- 20 double unders
immediately followed by
Every minute on the minute for 5 min:
- 10 kettle bell swings 20kg
- 15 double unders
immediately followed by
Every minute on the minute for 8 min:
-5 pull ups
-10 push ups
-15 air squats
It was a sweat fest. Double unders slowed me down yet again, so I was always starting the next minute late, sometimes I'd catch up only be late the next round.
When we got through the double unders I started the pull ups a full 20 seconds back. In a crunch I can pump out the air squats really fast, so round 12 was only 5 seconds. Now it was the push ups killing me. By round 15 I was starting the squats at the bell, so I just finished them and took the rest of the minute off, hoping to hold it together and finish 7 full rounds out of the 8, but I still couldn't. Managed 6 full round plus the pull ups. I had 10 seconds to go, but I wasn't going to start doing push ups with so little time left so I let the time run out.
Rough one.
Tuesday, 3 July 2012
Crossfit log for Tuesday, July 3rd
Tiring workout. Relentless really.
Started with more press (apparently we are weak in the press, therefore, more press)
4 sets 8 reps. Did 65# third set was horrible, but came back with a strong 4th set.
WOD was 5 rounds for time
3 jerks (did split jerk with 95#, since the Rx of 135 is my 1 rep max!!!
1 rope climb (I love that I can do these!)
10 knees to elbows (exhausting).
So tired shoulders from the strength work, means the jerks were hard, rope climb is always hard, thankfully there was only 1 per round, and the k2e were exhausting.
Took forever to finish, like 11:12 or something like that. Ugh.
Started with more press (apparently we are weak in the press, therefore, more press)
4 sets 8 reps. Did 65# third set was horrible, but came back with a strong 4th set.
WOD was 5 rounds for time
3 jerks (did split jerk with 95#, since the Rx of 135 is my 1 rep max!!!
1 rope climb (I love that I can do these!)
10 knees to elbows (exhausting).
So tired shoulders from the strength work, means the jerks were hard, rope climb is always hard, thankfully there was only 1 per round, and the k2e were exhausting.
Took forever to finish, like 11:12 or something like that. Ugh.
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