Crossfit log for Wednesday, August 22nd

WOD Wednesdays

WOD was 4 x 3 min AMRAP with 1 min rest. Resume from where you were at the end of the last round.

- 9 Thrusters 95# (did 81.6# ~ 75# + 3kg)
- 15 double unders
- 5 pull ups.

Wasn't bad.
Tried 95# on the thrusters but it just wasn't happening. Dropped to 75#, but that seemed like sand bagging, so I added a couple of 1.5kg plates (3.3# each) for 81.6# Challenging but not slowing me down excessively.
Double unders were also manageable at 15 reps. Made 10 straight more than once.
Pull ups weren't a problem.

Made 5 rounds + thrusters and 11 double unders. It was good.

Crossfit log for Tuesday, August 21st

Ugh.

Snatch balance for strength, not my strong suit. Worked on overhead squat instead, not much progress there.

WOD has power jerk, also not my strong suit. Did what I could.

10min AMRAP:
-5 power jerk
-8 hand release push ups
-12 knees to elbows.

Scales blue was 115#, started with 95#, and quickly dropped to 75# it was brutal.

Only made 3 rounds + up to 5 knees to elbows.

Meh.

Crossfit log for Monday, August 20th

Friday I was unable to straighten my arms. Looked like a bad case of DOMS or an acute tendonitis in my bicep/forearm. I iced it and took Advil and it got progressively better. Today I was finally able to straighten my arms completely, with only mild discomfort in my left arm, right arm was normal.

Weird.

Did front squats for strength. I've done 175# before, but form wasn't great. Made it to 165# today without losing my back, bumped to 185#, but on the way down, I'd start to lose my back, so I bailed both attempts. That's fine.

The WOD was interesting.

Run 2km
20 Hang cleans (115#)
30 kettle bell swings (20kg)

Run was rough as I had to keep up with the young pup just out of high school guy (around 4:00/km), did the cleans in groups of 5, expect the last group was 2 then 3. Kettle bell was 3 sets of 10.

Took me 15:11 in all. Cleans really slowed me down.

Crossfit log for Thursday, August 16th

Back squats 3x8reps, did 135#, 155#, 165# last set was tough. Still sore I guess.

It was a staggered start because there are only 3 rowers and the WOD started with an 800m row.

Row 800m
4 rounds for time
- 10 thrusters 95#
- 10 kettle bell swings 20kg

When I put down my bar for the WOD I felt a pull in an aductor in my right leg, felt really tight despite being warmed up and post squats (during which I felt no discomfort, well not there anyway). Felt like I was inches away from an injury. I was particularly worried about doing the thrusters. Planned to bail on the WOD.

Rolled around on a lacrosse ball while the two first waves started. Decided to try the row and see how it went. It wasn't an issue. One of the girls from the first wave had finished just as I got off the rower so I figured I'd try with her 65# bar, and grabbed a kettle bell and did my best, being cautious and ready to bail on the first sign of a problem.

No signs. Finished the WOD in 12:08 but with women's Rx on the bar. I'll take it. I'm glad I tried. I'll take a break tomorrow though.

Crossfit log for Wednesday, August 15th

Today's WOD would've been really fun if I wasn't so sore from yesterday's

10 rounds
10-9-8-7-6-5-4-3-2-1
-wall balls 20#
-push ups
-power clean 60% of body weight (105#)

Was really happy to get past the round of 7, started to go by faster when the number got lower. Cleans were rough.

20 minutes

Crossfit log for Tuesday, August 14th

Oh boy, am I going to be sore tomorrow and Thursday!

Today we did a "Death by ..." medley.

Death by burpees, death by dead lift and death by pull up, on 1 min rest between

So first part, every minute on the minute r x 3 burpees (where r is the number of the round, so first round 3, second round 6, and so on), you are done when you cannot complete the required number of burpees in the 1:00 allotment.

Rest 1:00

Same deal, do one heavy dead lift (225# for me), on the minute, add one dead lift every round, until you can't finish with the minute.

Rest 1:00

Same deal with pull ups, add one each round to failure. They don't need to be unbroken, just complete the number before the minute runs out.

Burpees went okay, made 5 rounds plus 16 on the 6th round (of 18 required).

Deadlifts were brutal, made only 6 rounds and 3 of 7.

Pull up were my strong suit, made it to 13 rounds, and 5 of 14.

So doing some quick math that's
- (3+6+9+12+15+16) 61 burpees (in 6 minutes)
- (1+2+3+4+5+6+3) 24 225# dead lifts (in 7 minutes)
- (1+2+3+4+5+6+7+8+9+10+11+12+13+5) 86 pull ups (in 14 minutes).

Ouch. Nearly 30 minute workout, one of the longest I've ever done.

Crossfit log for Monday, August 13th

After nearly 2 weeks off it was back at it this morning.

Today was Olympic day. We had an Olympic lifting competition.

3 snatches, 3 clean and jerks, best lift in each are added for score.

I was able to do something of a snatch, thanks to physio, although I can't seem to lock my arms overhead. I managed a lift of 75#, then tried 86# and managed to force it overhead. Tried 95# and failed.

Clean and jerk surprised me. Warmed up at 95#, since it was already on the bar and it seemed hard, but I knew I had done better. Then tried 115# and it wasn't bad a tall. I was worried about the jerk, but it was easy. Bumped it to 125# for my first lift and it was still pretty easy. Shockingly easy. Tried 135#, again not a problem, even the jerk. Should have tried 145# but was stoked for making 135# so easily and went with 155#, but I couldn't clean it.

So my score was 221 (86# snatch, 135# clean and jerk). Too bad it was in pounds instead of kilos.