Ugh. No runs this weekend.
Day four of strep and my throat isn't healed, and I'm still tired and achy. Amoxil doesn't even seem to be putting a dent in it.
I went to the gym anyway, planning to go easy.
Did somewhat okay at the back squats.
The WOD was interesting.
5 rounds of:
5-5-5-5-5 dead lifts (blue was 185#-225#) I opted for 185#
30-25-20-15-10 double unders
At
185, is wasn't too hard and I somehow managed to string together a lot
of 10 or more double unders. In my lifting shoes no less!
Finished first! 5:02 (granted other went heavier, but still).
It
didn't leave me half dead, which was nice, and it felt good to workout
again. Hopefully my lunch time run tomorrow will be good.
Monday, 12 November 2012
Wednesday, 7 November 2012
Crossfit log for Wednesday November 7th
Fight Gone Bad.
3 rounds for score: 5 minute (1 min at each station) 1 minute rest between rounds.
-wall balls 20# med ball 10' target (1 rep = 1 point)
-sumo dead lift high pull 75# bar (1 rep = 1 point)
-box jumps 24" box (1 rep = 1 point)
-push press (1 rep = 1 point)
-row (1 cal = 1 point)
Strangely enough, we did Fran on Monday.
Today I scored 226. Even starting with Rowing, which gives you an advantage as you don't lose time getting setup, I still didn't come close to my 234 PB.
P.S.
I guess those aches and pains weren't from Fran and Fight Gone Bad!
Looks like I might have strep throat again! Third time since last Christmas! Unreal.
3 rounds for score: 5 minute (1 min at each station) 1 minute rest between rounds.
-wall balls 20# med ball 10' target (1 rep = 1 point)
-sumo dead lift high pull 75# bar (1 rep = 1 point)
-box jumps 24" box (1 rep = 1 point)
-push press (1 rep = 1 point)
-row (1 cal = 1 point)
July 20th, I wrote:
Last time I did this was the end of May and scored a huge PB at Rx weight (75# bar, 20# med ball) of 234 (up from 182, although I'd scored 250 @ 55#/14# between those two efforts).
Today I went 217. Not sure where I lost time, the wall balls sucked, and the sumo dead lift were rough too. Did fairly well on the push press and rower. Box jumps saved me, just cranked those out.
Anyway, can't PB every time. Coming off Fran, I'll take it.
Strangely enough, we did Fran on Monday.
Today I scored 226. Even starting with Rowing, which gives you an advantage as you don't lose time getting setup, I still didn't come close to my 234 PB.
P.S.
I guess those aches and pains weren't from Fran and Fight Gone Bad!
Looks like I might have strep throat again! Third time since last Christmas! Unreal.
Tuesday, 6 November 2012
Goofy Training log for Tuesday, November 6th
Did the frog run today.
Started at 6.4mph increasing by 0.2mph every 2:00. Had my new Wave Universe shoes, looking cool, feeling fast.
First 12 minutes didn't feel great, but I kept at it, by 20:00 I was in a good groove.
At 24:00 I committed to making it to 30:00, until the stupid treadmill went dark at 26:10. Unreal. I only needed 30 minutes and it couldn't even give me that. Grr.
Any, it was a solid 26 minutes, better than I've had since PEC, so I'll take it.
Started at 6.4mph increasing by 0.2mph every 2:00. Had my new Wave Universe shoes, looking cool, feeling fast.
First 12 minutes didn't feel great, but I kept at it, by 20:00 I was in a good groove.
At 24:00 I committed to making it to 30:00, until the stupid treadmill went dark at 26:10. Unreal. I only needed 30 minutes and it couldn't even give me that. Grr.
Any, it was a solid 26 minutes, better than I've had since PEC, so I'll take it.
Monday, 5 November 2012
Monday, November 5th
To warm things up we did power cleans plus 2 thruster, building to "heavy". Heavy for me turn out to be 125lbs. I'll take it
Then we did Fran.
Well I lied.
I felt that it had been a long enough time since the last Fran that I was sure to under 7:00 at 75#, and the year is running out, so my goal of decent Fran Rx is slipping away. There may have been a bit of ego involved, but I felt strong, I had my new lifting shoes and 3 and a half months of training since the last time.
I did 85#
First round, unbroken, in 1:52. Broke the 15 thrusters into 5s, made to 9 pull ups straight, then added the remaining 6. But I was already at 5:12 on the clock. The last 9 thrusters went 5 and 4, at 6:38, so I tried to hammer the pull ups to go sub 7. Made to 6 and looked at the clock: 7:02, CRAP! Took a few deep breaths and jump back on for the last 3 and finished in 7:17
PR plus 10# heavier!
Then we did Fran.
On July 18th, I wrote:Fran.
Previous Fran efforts:
Sept 2, 2011: 13:22 @ 75#
Oct 8, 2011: 9:44 @ 75#
Nov 19, 2011: 13:35 @ 85#
Jan 23, 2012: 8:12 @ 65#
April 6, 2012: 9:16 @ 75#
Today: 7:24 @ 75# !!!!
In November after my fiasco, some athletes that used lighter weight and band-assisted pull-ups had times close to 6:00. Francois said they needed to up the weight and us less assistive bands. They were getting too fast at their current effort.
Previously he had said, over 10 minutes and you aren't getting the metabolic conditioning. In fact he sometimes caps the workout at 10:00.
So I think that's my plan. I'll go back to 75# to get back under 10:00 and work until I can go sub 7:00 or sub 6:30 before I increase the weight again.
I went unbroken the first round at 65lbs in January, but I made it to only 16 of the first 21 today, so I also want to be able to do the first 21 thruster unbroken before I move up. I think next time might be the last at 75lbs. We'll see.
So at the very least, I got a good plan out of today's workout.
Plan is working. I think I'll add to that plan, that the first 21 thrusters have to be unbroken before I move up to 85#. I went unbroken the first round at 65# in January, and I made to 16 of the first 21 today. So I think next time might be the last at 75#. We'll see.
I broke up the work, round 1, thrusters 16 + 5, pull ups 15 + 6, round 2 thrusters 5 + 5 + 5, pull ups: 5 + 5 + 5, round 3: thrusters 5 + 2 + 2, pull ups 9! I was going to break them up, but coach Isabelle was standing right next to me yelling "UNBROKEN! UNBROKEN! DON'T STOP", makes it hard to drop off the bar with that going on!
Very pleased with this.
Well I lied.
I felt that it had been a long enough time since the last Fran that I was sure to under 7:00 at 75#, and the year is running out, so my goal of decent Fran Rx is slipping away. There may have been a bit of ego involved, but I felt strong, I had my new lifting shoes and 3 and a half months of training since the last time.
I did 85#
First round, unbroken, in 1:52. Broke the 15 thrusters into 5s, made to 9 pull ups straight, then added the remaining 6. But I was already at 5:12 on the clock. The last 9 thrusters went 5 and 4, at 6:38, so I tried to hammer the pull ups to go sub 7. Made to 6 and looked at the clock: 7:02, CRAP! Took a few deep breaths and jump back on for the last 3 and finished in 7:17
PR plus 10# heavier!
Sunday, 4 November 2012
Goofy Training log for Sunday, November 4th
Yesterday's 13km went well but today's 26 km not
so much. Took 45 minutes to find kind of groove and it did last long
enough. Bailed at 21 km. Terrain was too hilly for what I had in the
tank.
Still a step in the right direction. Next weekend well be better.
I'm sure it's due to a number of factors. I haven't gone over 22km in a long time. Even though I've done 10km/20km weekends as recently as a month ago, I haven't done much since the race. For some reason I thought I would be able to just jump back into the Goofy training schedule immediately.
Plus Friday's WOD left my feet sore from the sudden starting and stopping of the shuttle runs, and my glutes and quads sore from the snatches and walking lunges.
I also probably went a bit too hard on the Saturday 12km run.
I'm reducing my Crossfit load this week to Mon/Wed/Fri, with short runs on Tues and Thurs., I'm sure next weekend will be much better.
Still a step in the right direction. Next weekend well be better.
I'm sure it's due to a number of factors. I haven't gone over 22km in a long time. Even though I've done 10km/20km weekends as recently as a month ago, I haven't done much since the race. For some reason I thought I would be able to just jump back into the Goofy training schedule immediately.
Plus Friday's WOD left my feet sore from the sudden starting and stopping of the shuttle runs, and my glutes and quads sore from the snatches and walking lunges.
I also probably went a bit too hard on the Saturday 12km run.
I'm reducing my Crossfit load this week to Mon/Wed/Fri, with short runs on Tues and Thurs., I'm sure next weekend will be much better.
Friday, 2 November 2012
Shoe shopping.
So the shoe gods smiled at me on Wednesday.
After discovering that Asics made lifting shoes I had a really hard time
finding any in Canada, and the USA won't export here anymore. So I
called Asics Canada (since they have no Canadian web presence) and found
the Sports Experts at Bayshore and At Rideau had some. I called both
asking if they had any in size 11 or 11.5
Rideau had them at $89 but only in size 12. Bayshore had an 11.5 and a 12 but on for $109. I knew the 12 wouldn't fit, but I put them on hold at both places just in case. That evening I met Nat Connors, a fellow Crossfitter on the bus on the way home and talked about lifting shoes. She informed that I should be looking for a half-size smaller, because you don't want any wiggle room. Crap.
I didn't even bother going to Rideau. I took a lunch time trip to Bayshore. (okay side rant, how is it possible that there is no direct bus route from Downtown to one of the biggest Malls in the city. Place d'Orleans, St-Laurent, South Keys all on major expressways, Bayshore? Milk runs. Good grief!)
I tried the 11.5 and they fit, but not snug at all. Bummer. "And you have nothing in 11?", after a quick trip to the back room the saleslady said the next size I have is only 10 1/2. Bring those out please! I normally wear 11, so 10.5 might just work. As I'm trying them on I mention that the Rideau location has them on for $89, to which she replies, I just call them up and if they are, we'll price match them for sure! Sweet. I finish lacing them up and they fit perfectly.
I thanked the shoe gods and began the "amazing race" back to the office.
Now, apparently there is a price to be paid when the shoe gods grace you with favour. Thursday I didn't go to Crossfit, (Kiza did and they did clean and jerks) and when I went this morning, there was no strength work, so I have had these awesome weightlifting shoes for 2 whole days and not one opportunity to use them, with no prospects until Monday!!!!!
Oh well.
Rideau had them at $89 but only in size 12. Bayshore had an 11.5 and a 12 but on for $109. I knew the 12 wouldn't fit, but I put them on hold at both places just in case. That evening I met Nat Connors, a fellow Crossfitter on the bus on the way home and talked about lifting shoes. She informed that I should be looking for a half-size smaller, because you don't want any wiggle room. Crap.
I didn't even bother going to Rideau. I took a lunch time trip to Bayshore. (okay side rant, how is it possible that there is no direct bus route from Downtown to one of the biggest Malls in the city. Place d'Orleans, St-Laurent, South Keys all on major expressways, Bayshore? Milk runs. Good grief!)
I tried the 11.5 and they fit, but not snug at all. Bummer. "And you have nothing in 11?", after a quick trip to the back room the saleslady said the next size I have is only 10 1/2. Bring those out please! I normally wear 11, so 10.5 might just work. As I'm trying them on I mention that the Rideau location has them on for $89, to which she replies, I just call them up and if they are, we'll price match them for sure! Sweet. I finish lacing them up and they fit perfectly.
I thanked the shoe gods and began the "amazing race" back to the office.
Now, apparently there is a price to be paid when the shoe gods grace you with favour. Thursday I didn't go to Crossfit, (Kiza did and they did clean and jerks) and when I went this morning, there was no strength work, so I have had these awesome weightlifting shoes for 2 whole days and not one opportunity to use them, with no prospects until Monday!!!!!
Oh well.
Crossfit log for Friday, November 2nd
Today's WOD was ... interesting. Once we
figured out how it worked. (thanks to one of the athletes, the coaches
couldn't decipher head coach Frank's machinations)
Every minute on the minute until failure
15' shuttle run
# of laps: 4 - 5 - 6 - 7 - 8 - 9 - 10 - 11 - 12 - 13 - 14
1 min rest
one arm dumbbell snatches (alternating arms) 30# dumbbell
# of reps 6 - 8 - 10 - 12 - 14 - 16 - 18 - 20 - 22
1 min rest
overhead weighted lunges 25# for first three rounds, the upped it to 35#
# of steps 6 - 8 - 10 - 12 - 14 - 16 - 18 - 20 - 22
So not through each exercise once per round, the shuttle runs first (to failure, or max 14 laps), then rest, then snatches, rest and lunges. They shouldn't have capped it, it would've been a bit longer but not much. We ended up all finishing the run at 14 laps, and all but two made it to the end of the snatches and a few seconds to spare. I failed at the 18 lunges with 35# overhead. (I might have made it to the end if I'd stayed with the 25# plate).
It was a sweat fest.
Every minute on the minute until failure
15' shuttle run
# of laps: 4 - 5 - 6 - 7 - 8 - 9 - 10 - 11 - 12 - 13 - 14
1 min rest
one arm dumbbell snatches (alternating arms) 30# dumbbell
# of reps 6 - 8 - 10 - 12 - 14 - 16 - 18 - 20 - 22
1 min rest
overhead weighted lunges 25# for first three rounds, the upped it to 35#
# of steps 6 - 8 - 10 - 12 - 14 - 16 - 18 - 20 - 22
So not through each exercise once per round, the shuttle runs first (to failure, or max 14 laps), then rest, then snatches, rest and lunges. They shouldn't have capped it, it would've been a bit longer but not much. We ended up all finishing the run at 14 laps, and all but two made it to the end of the snatches and a few seconds to spare. I failed at the 18 lunges with 35# overhead. (I might have made it to the end if I'd stayed with the 25# plate).
It was a sweat fest.
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