My back is feeling much better after the massage
I got on Friday. Whole posterior chain needed work, from lats through
erectors, down to glutes.
Today we started with snatch work,
16 min to reach max load for this triplet complex: power snatch, hang
snatch, snatch. Topped out at 95#
Then front squats 3 sets of 3 @ 75%-80% of max. Did 165#-165#-175#
WOD was a 14 min chipper
60 double unders
50 wall balls 14#
40 kettle bell swings 24kg
30 burpees
20 toes to bar.
This
was Women's Rx (Men's blue had only 25 double unders, 20kg kettle bell
and knees to elbows instead of toes to bar, but a 20# med ball).
I
broke my record for consecutive double unders, which was 45, as I
approached 50 I was sure I would go unbroken, but lost it at 51.
Bummer, but still a PR.
Burpees killed me.
Made it to 18 toes to bar. Just couldn't string them together. Oh well. It was a good workout.
Monday, 17 June 2013
Thursday, 13 June 2013
Crossfit log for Thursday, June 13th
Back squats good. Dead lifts bad.
Confirmed my back squat PR @ 235#, so my glute problem doesn't affect my squat.
Dead lifts are another story. WOD called for fairly heavy dead lifts (225# for Rx, 185# for scaled, 135# novice) I knew there was no way I was doing 185#, tried 135# and even that was too much.
I went with 115# and it was manageable.
So 4 rounds for time
10 dead lifts 115#
6 hand stand push ups
2 rope climbs
14:26. Quite a bit of waiting for the ropes and there were 4 of use using two abmats under our heads for the HSPUs but only two stations available so had to wait there a couple of times too.
Did the rope climbs Rx (to the beam instead of to the red tape) an extra couple of feet of climb. I can reach the tape in two steps, but no matter how high I jumped for the first grip on the rope, or how high I brought my feet for to re-anchor, I was always inches away from touching the beam, had to make a tiny extra step each time. Grrr.
Confirmed my back squat PR @ 235#, so my glute problem doesn't affect my squat.
Dead lifts are another story. WOD called for fairly heavy dead lifts (225# for Rx, 185# for scaled, 135# novice) I knew there was no way I was doing 185#, tried 135# and even that was too much.
I went with 115# and it was manageable.
So 4 rounds for time
10 dead lifts 115#
6 hand stand push ups
2 rope climbs
14:26. Quite a bit of waiting for the ropes and there were 4 of use using two abmats under our heads for the HSPUs but only two stations available so had to wait there a couple of times too.
Did the rope climbs Rx (to the beam instead of to the red tape) an extra couple of feet of climb. I can reach the tape in two steps, but no matter how high I jumped for the first grip on the rope, or how high I brought my feet for to re-anchor, I was always inches away from touching the beam, had to make a tiny extra step each time. Grrr.
Noon at the Y did max box jump.
40.5"
Also not so good for my back.
But still a PR
Also not so good for my back.
But still a PR
Tuesday, 11 June 2013
Crossfit log for Tuesday, June 11th
Bench day. 1 rep max made 175#, failed at 195#
Then strict press 4 sets of 8, did 65#, 75#, 75#, 75#
WOD was 10 minute AMRAP (start at 3 reps each, increase by 3 reps each round)
Power cleans 95#
Ring dips
Wall balls
My back still isn't quite right, aggravated it last night at Olympic lifting class, so the cleans were harder than they should've been. Wall ball probably weren't below parallel and the dips really sucked after trashing the triceps during strength work.
The round of 9 and 12 I finished the last 4 dips on the bars instead of the rings.
Made it through the rounds of 3, 6 and 9, made 12 cleans and 12 dips at the buzzer.
Olympic lifting last night was strength day I think
Started with Power clean from the floor plus strict press combo 1-5, 1-4, 1-3, 1-2, 1-1, 1-1 increasing weight each set
Then power cleans 1 from the floor 1 from the hang 1 from the floor, at 65%-70% of max clean and jerk weight.
Then over head squat (or in my case, lunge) going all the way down, up 2 thirds, down up 1 third, down then all the way up for 1 set.
Did 65#
Then back squats 4 sets of 10 coming up to 80% of upright (so no locking out the legs, OMG burn) at 75% of C&J max, so I did 125# paying for it today.
Then strict press 4 sets of 8, did 65#, 75#, 75#, 75#
WOD was 10 minute AMRAP (start at 3 reps each, increase by 3 reps each round)
Power cleans 95#
Ring dips
Wall balls
My back still isn't quite right, aggravated it last night at Olympic lifting class, so the cleans were harder than they should've been. Wall ball probably weren't below parallel and the dips really sucked after trashing the triceps during strength work.
The round of 9 and 12 I finished the last 4 dips on the bars instead of the rings.
Made it through the rounds of 3, 6 and 9, made 12 cleans and 12 dips at the buzzer.
Olympic lifting last night was strength day I think
Started with Power clean from the floor plus strict press combo 1-5, 1-4, 1-3, 1-2, 1-1, 1-1 increasing weight each set
Then power cleans 1 from the floor 1 from the hang 1 from the floor, at 65%-70% of max clean and jerk weight.
Then over head squat (or in my case, lunge) going all the way down, up 2 thirds, down up 1 third, down then all the way up for 1 set.
Did 65#
Then back squats 4 sets of 10 coming up to 80% of upright (so no locking out the legs, OMG burn) at 75% of C&J max, so I did 125# paying for it today.
Monday, 10 June 2013
Crossfit log for Monday, June 10th
Back at it.
Worked up to max weight for the following complex: 1 full clean, 2 front squats, 1 jerk (power or split).
Worked with new guy as he slowly worked up to 105#, then 115#, so I had a really good warm up.
I did 135#, then 155# and smashed my chin on the jerk but still managed to lock it out.
Tried 165#, cleaned it, no problem, front squats, no problem, jerk, problem. Failed to lock it out, worried about hitting my chin again I suspect.
Then we revisited Jackie:
1000m row
50 thrusters 45#
30 pull ups.
Went 10:49. Too fast on the row, just under 4:00. I didn't feel slow on the thrusters, but was over 3 min for sure (I did 12, 13, 10, 10, 5). Same for the pull ups, I felt fairly fast, I did 10-10-7-3.
Jackie is a gut wrencher.
Worked up to max weight for the following complex: 1 full clean, 2 front squats, 1 jerk (power or split).
Worked with new guy as he slowly worked up to 105#, then 115#, so I had a really good warm up.
I did 135#, then 155# and smashed my chin on the jerk but still managed to lock it out.
Tried 165#, cleaned it, no problem, front squats, no problem, jerk, problem. Failed to lock it out, worried about hitting my chin again I suspect.
Then we revisited Jackie:
1000m row
50 thrusters 45#
30 pull ups.
Went 10:49. Too fast on the row, just under 4:00. I didn't feel slow on the thrusters, but was over 3 min for sure (I did 12, 13, 10, 10, 5). Same for the pull ups, I felt fairly fast, I did 10-10-7-3.
Jackie is a gut wrencher.
Thursday, 6 June 2013
Crossfit log for Thursday, June 6th
Took yesterday off after
massage/acupuncture/electo-muscle-stimulation.
Things are better, but not better enough. The discomfort (I can't really call it pain) and tightness has migrated away from my tailbone area towards my hips but still makes pulling form the ground "un-fun".
I did the front squats max weight for 3 reps and was able to lift 185# 3 times. Wanted to try 195# but didn't want to risk aggravating my glutes.
Of the 4 sets of 8 walking lunches with barbell across traps/shoulders I did only 2 sets @ 115#.
The WOD was a nice one
3 rounds for time
15 toes to bar (or knees to elbows)
10 cleans 115#
15 abmat sit ups
10 box jumps 30"
15 ball slams
We staggered the start due to limited number of boxes and abmats, so I started at the cleans, I still had my lifting belt on from the strength work. That came off for the sit ups, box jumps went really well, ball slams too. Then came the toes to bar. Glutes are just too tight right now, I couldn't even go knees to elbows. Did sit ups instead.
Went back to the bar for the cleans, minus the weight belt and did one. This was the point where I realized that the risk of further injury outweighed the value of the workout. So I ended it there and went to roll my glutes with a lacrosse ball.
Still a fine workout.
Things are better, but not better enough. The discomfort (I can't really call it pain) and tightness has migrated away from my tailbone area towards my hips but still makes pulling form the ground "un-fun".
I did the front squats max weight for 3 reps and was able to lift 185# 3 times. Wanted to try 195# but didn't want to risk aggravating my glutes.
Of the 4 sets of 8 walking lunches with barbell across traps/shoulders I did only 2 sets @ 115#.
The WOD was a nice one
3 rounds for time
15 toes to bar (or knees to elbows)
10 cleans 115#
15 abmat sit ups
10 box jumps 30"
15 ball slams
We staggered the start due to limited number of boxes and abmats, so I started at the cleans, I still had my lifting belt on from the strength work. That came off for the sit ups, box jumps went really well, ball slams too. Then came the toes to bar. Glutes are just too tight right now, I couldn't even go knees to elbows. Did sit ups instead.
Went back to the bar for the cleans, minus the weight belt and did one. This was the point where I realized that the risk of further injury outweighed the value of the workout. So I ended it there and went to roll my glutes with a lacrosse ball.
Still a fine workout.
Tuesday, 4 June 2013
Crossfit log for Tuesday, June 4th
Today we did 1 rep max thrusters, followed by 4 sets of 4 behind the head push press.
Made it to 145# on the thrusters, failed at 155#, my sore glutes and back may be to blame. Did 115# for the push press.
The WOD was "Helen"
3 rounds
400m runs (372m)
21 kettle bell swings 24kg
12 pull ups
10:53
I have "Helen" listed three times in my log before this one. Once was a team WOD and it was combined with "Grace", one where the run was replaced with a row and once with 30 kettle bell swings instead of 21 (coach's mistake). So I don't have a score to compare to.
Ran out of gas on the last round. I need to start running again. (I said that out loud and someone said "you don't run and you're that fast??!, good for the ego)
Tried butterfly kip again, managed 4 or 5 before switching back to regular kip. It'll click one day.
Massage later today. Yay!
Made it to 145# on the thrusters, failed at 155#, my sore glutes and back may be to blame. Did 115# for the push press.
The WOD was "Helen"
3 rounds
400m runs (372m)
21 kettle bell swings 24kg
12 pull ups
10:53
I have "Helen" listed three times in my log before this one. Once was a team WOD and it was combined with "Grace", one where the run was replaced with a row and once with 30 kettle bell swings instead of 21 (coach's mistake). So I don't have a score to compare to.
Ran out of gas on the last round. I need to start running again. (I said that out loud and someone said "you don't run and you're that fast??!, good for the ego)
Tried butterfly kip again, managed 4 or 5 before switching back to regular kip. It'll click one day.
Massage later today. Yay!
Monday, 3 June 2013
Becoming an Olympic Lifting Coach
It was fascinating. Exhausting. 12 hours of alternating lifting and coaching, plus 2 hours of a mock competition.
As scary as that was, the real scary part is the next step in certification: coaching an athlete and having them compete under my supervision in an open Olympic lifting competition put on by coaching evaluators.
I feel nauseous just thinking about it.
As scary as that was, the real scary part is the next step in certification: coaching an athlete and having them compete under my supervision in an open Olympic lifting competition put on by coaching evaluators.
I feel nauseous just thinking about it.
Subscribe to:
Posts (Atom)