I am race ready.
10km @ 4:34/km avg pace. Only started to get uncomfortable at the very end. Looking forward to PEC.
Monday, 8 October 2012
Friday, 5 October 2012
Crossfit log for Friday, October 5th
Big PR on bench press today. 165# (which according to this chart, is just above Novice for my body weight, but it's progress).
I think I'll use the intermediate level as my new goal for all my lifts (bench, dead lift, press, power clean, power snatch and squat), they are for the most part less aggressive than the arbitrary goals I set for myself in 2012 (dead lift twice my body weight, squat 1.5x my body weight, clean my body weight).
I think I'll use the intermediate level as my new goal for all my lifts (bench, dead lift, press, power clean, power snatch and squat), they are for the most part less aggressive than the arbitrary goals I set for myself in 2012 (dead lift twice my body weight, squat 1.5x my body weight, clean my body weight).
The WOD was interesting.
4 rounds of
- run 400m (340m)
- 2 rope climbs
- 20 push press 95# (dropped to 85# after first 5 reps of round 1)
21:24 (or maybe 22:24, I don't remember)
The push press really slowed me down, the running and rope climbing was a snap, maybe I should've gone 75# like the other two guys, but I felt moderately ashamed of dropping below blue Rx, which is unreasonable, I know, but sometimes you can't help feeling that. It was harder and took longer, but I did the work and I'll be stronger for it.
Revised weightlifting goals. Derived from intermediate level for my body weight at www.exrx.net
(most of which will not likely be attained in 2012):
Lift / % body weight / actual target weight (rounded) / current PR
Bench / 112% / 190lbs / 165lbs
Dead lift / 177% / 300lbs / 265lbs
Press / 77% / 130lbs / 105lbs
Power Clean / 109% / 185lbs / 145lbs
Power snatch / 84% 140lbs / 95lbs
Back Squat / 150% / 255lbs / 205lbs
(most of which will not likely be attained in 2012):
Lift / % body weight / actual target weight (rounded) / current PR
Bench / 112% / 190lbs / 165lbs
Dead lift / 177% / 300lbs / 265lbs
Press / 77% / 130lbs / 105lbs
Power Clean / 109% / 185lbs / 145lbs
Power snatch / 84% 140lbs / 95lbs
Back Squat / 150% / 255lbs / 205lbs
Thursday, 4 October 2012
Crossfit log for Thursday, October 4th
Glad I went today.
The class was full and I was first on the waiting list so I took more effort than usual to roll out of bed at 5am. I decided I'd go anyway in case there was a no-show and maybe just do the strength portion and not the WOD.
When the class started at 5:45 after the warm up, there were 4 no-shows. Coach wasn't too pleased with that, but I was!
We did hang cleans. I like doing cleans, my technique is getting better and I'm on the verge of a breakthrough, I can feel it.
We did 5 sets of 3-3-3-2-2
Did 95#-115#-125#-135#-135# (x1) I can do more, I know it, I have to work on dropping into that squat to catch the bar low, I can power clean 125# without squatting at all, so I can get a heavier bar high enough, I just need to catch deeper. I'm so close.
WOD was 7 rounds of cleans and hand stand push ups
7 - 6 - 5 - 4 - 3 - 2 - 1 cleans (from the floor)
3 - 3 - 3 - 3 - 3 - 3 - 3 hand stand push ups.
or
14 - 12 - 10 - 8 - 6 - 4 - 2 push ups
Made it through 4 rounds before I had to resort to regular push ups.
The class was full and I was first on the waiting list so I took more effort than usual to roll out of bed at 5am. I decided I'd go anyway in case there was a no-show and maybe just do the strength portion and not the WOD.
When the class started at 5:45 after the warm up, there were 4 no-shows. Coach wasn't too pleased with that, but I was!
We did hang cleans. I like doing cleans, my technique is getting better and I'm on the verge of a breakthrough, I can feel it.
We did 5 sets of 3-3-3-2-2
Did 95#-115#-125#-135#-135# (x1) I can do more, I know it, I have to work on dropping into that squat to catch the bar low, I can power clean 125# without squatting at all, so I can get a heavier bar high enough, I just need to catch deeper. I'm so close.
WOD was 7 rounds of cleans and hand stand push ups
7 - 6 - 5 - 4 - 3 - 2 - 1 cleans (from the floor)
3 - 3 - 3 - 3 - 3 - 3 - 3 hand stand push ups.
or
14 - 12 - 10 - 8 - 6 - 4 - 2 push ups
Made it through 4 rounds before I had to resort to regular push ups.
Wednesday, 3 October 2012
Crossfit log for Wednesday, October 3rd
A sneaky Wednesday WOD:
Every minute on the minute for 20min. No score.
1 heavy dead lift 80% of 1 rep max (195#)
3 chest to bar pull ups or 4 regular pull ups
4 burpees.
The first third I was consistently 35sec. I'd finish the burpees and look up 0:24 left on the clock. By half way the chest to bar were really costing me (0:10-0:12 left on the clock) so I switched to 4 regular (which brought me back to 0:21-0:22 left). But that just kept getting shorter and shorter with each round. The last two I went over, but no matter.
Every minute on the minute for 20min. No score.
1 heavy dead lift 80% of 1 rep max (195#)
3 chest to bar pull ups or 4 regular pull ups
4 burpees.
The first third I was consistently 35sec. I'd finish the burpees and look up 0:24 left on the clock. By half way the chest to bar were really costing me (0:10-0:12 left on the clock) so I switched to 4 regular (which brought me back to 0:21-0:22 left). But that just kept getting shorter and shorter with each round. The last two I went over, but no matter.
Eye made some progress
Well so much for that writing catalyst.
Not one single post in the entire month of September. Ouch.
Last Thursday I waltzed into the Riverside Hospital and let retired Colonel W. Delperro sever some over zealous muscles controlling my left eye.
The results have been less than miraculous. All this time of my brain ignoring the left eye has left it unable to synchronize with it brother.
The recovery, as usual, not as trivial as advertised.
Granted, it is still early in the healing process. I only missed 2 workouts, and the abrasion on the eye was unpredictable, so I should be, and really am, thankful that it went so well.
My eye no longer shoots up and in, which is good. I still have double vision (which I've lived with for 35 years and can manage quite well), but now the images are parallel, whereas before the left images was slightly rotated (about fifteen degrees). On the rare occasions when the image from the left eye asserts itself it is less disorienting than before, which is a bonus.
The muscles are still in spasms according to the good Colonel, and will take a couple of weeks before they settle into the new normal. So things may yet improve. At that point we can measure the difference in angle and decide where to go from there.
There are only two choices. Corrective glasses with prisms, that would correct both vision and angle. Since I'm farsighted, I'd need glasses for reading for vision and angle, but I'd also need glasses for driving with only the angle correction.
The other option is corrective surgery to permanently alter the angle of the left eye to match the right when looking straight ahead, leaving me with regular reading glasses.
Having committed to this course of action, I suspect I'll be returning to the Riverside Hospital over the winter to see this process to it's end.
My brain will decide on it's own whether turning my head to maintain stereoscopic vision, or reverting to discarding the image from one eye will be the best approach when not looking straight ahead.
I really should have done this years ago.
Not one single post in the entire month of September. Ouch.
Last Thursday I waltzed into the Riverside Hospital and let retired Colonel W. Delperro sever some over zealous muscles controlling my left eye.
The results have been less than miraculous. All this time of my brain ignoring the left eye has left it unable to synchronize with it brother.
The recovery, as usual, not as trivial as advertised.
Granted, it is still early in the healing process. I only missed 2 workouts, and the abrasion on the eye was unpredictable, so I should be, and really am, thankful that it went so well.
My eye no longer shoots up and in, which is good. I still have double vision (which I've lived with for 35 years and can manage quite well), but now the images are parallel, whereas before the left images was slightly rotated (about fifteen degrees). On the rare occasions when the image from the left eye asserts itself it is less disorienting than before, which is a bonus.
The muscles are still in spasms according to the good Colonel, and will take a couple of weeks before they settle into the new normal. So things may yet improve. At that point we can measure the difference in angle and decide where to go from there.
There are only two choices. Corrective glasses with prisms, that would correct both vision and angle. Since I'm farsighted, I'd need glasses for reading for vision and angle, but I'd also need glasses for driving with only the angle correction.
The other option is corrective surgery to permanently alter the angle of the left eye to match the right when looking straight ahead, leaving me with regular reading glasses.
Having committed to this course of action, I suspect I'll be returning to the Riverside Hospital over the winter to see this process to it's end.
My brain will decide on it's own whether turning my head to maintain stereoscopic vision, or reverting to discarding the image from one eye will be the best approach when not looking straight ahead.
I really should have done this years ago.
Tuesday, 2 October 2012
PEC half marathon training log for Tuesday, October 2nd
Another treadmill disaster today.
Thought I was smart, did the warm up, 1 mile at 9:22/mile, stopped the treadmill and immediately started my first interval with a fresh timer. at 4:08/km
2 minutes in the treadmill just stops. Screen still says I'm going 9.0 mph but the carpet ain't moving. Reset, get back up to speed go another 30 seconds, dies again. Gah!
Thankfully the treadmill next to me had just freed up so I jumped on that one, got it up to speed and started over, did 4:00 @ 4:08, 2:00 rest, 4:00 @ 4:05, 2:00 rest, 4:00 @ 4:03 and then I was done. So almost 4 intervals if you count the first broken up one.
Grrrr.
Thought I was smart, did the warm up, 1 mile at 9:22/mile, stopped the treadmill and immediately started my first interval with a fresh timer. at 4:08/km
2 minutes in the treadmill just stops. Screen still says I'm going 9.0 mph but the carpet ain't moving. Reset, get back up to speed go another 30 seconds, dies again. Gah!
Thankfully the treadmill next to me had just freed up so I jumped on that one, got it up to speed and started over, did 4:00 @ 4:08, 2:00 rest, 4:00 @ 4:05, 2:00 rest, 4:00 @ 4:03 and then I was done. So almost 4 intervals if you count the first broken up one.
Grrrr.
Monday, 1 October 2012
Crossfit log for Monday, October 1st
Day one of the paleo challenge (which I'm not
doing since I refuse to track my food intake), and we had a special WOD
which will be repeated in 30 days to gauge the impact of the paleo diet
on performance.
After back squats to 1 rep max (managed 195#, couldn't repeat my max of 205#) we did this lovely set:
9 rounds of 2-4-6-8-10-8-6-4-2
-snatch 65# (blue Rx was 95# but I can't power snatch 95#)
-double kettle bell swings - 16kg each hand
-knees to elbows
16:43
The middle three rounds were really rough. Kinda glad I can't snatch, it was rough enough at 65#
After back squats to 1 rep max (managed 195#, couldn't repeat my max of 205#) we did this lovely set:
9 rounds of 2-4-6-8-10-8-6-4-2
-snatch 65# (blue Rx was 95# but I can't power snatch 95#)
-double kettle bell swings - 16kg each hand
-knees to elbows
16:43
The middle three rounds were really rough. Kinda glad I can't snatch, it was rough enough at 65#
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