Well now I have a kidney infection! Ciprophlaxicin prescribed.
Explains Friday's run.
Still had some pretty solid workouts.
Maybe when I'm actually healthy I'll kick some ass!
Gah!
Sitting at my desk this afternoon, my condition deteriorated so rapidly I thought I had a kidney stone or something.
I had to leave work and make my way to the nearest clinic (well nearest that didn't have a 2 hour wait), which was several blocks away. So I bused it most of the way. I was really worried I might pass out on the way, I was in so much pain.
In hind sight I should have asked someone from work to come with me.
In the waiting room I very nearly asked the receptionist to call an ambulance. But at some point the pain began to subside.
A quick urine test revealed blood and bacteria in my urine. Got yet another course of anti-biotics and went home with Kiza, who had arrived just after I was brought in to the examination room.
I need this like I need a hole in the head.
Thursday, 27 June 2013
Wednesday, 26 June 2013
Crossfit log for Wednesday, June 26th
Must be team WOD week.
Partnered with Kamil, my favourite WOD partner. We are fairly evenly matched and have different strengths and weakness to play off of. We decided to go Rx and see what happens. We did really well.
1 partner works at a time,
Today was a 18 min AMRAP of:
4 rope to the beam
16 dumb bell squat cleans
20 ball slams 16# slam ball
16 bar bell squat cleans 115#
20 wall balls 20# med ball
16 ring dips
We made 2 full rounds and 43 reps (3 bar bell cleans). The bar bell cleans at 115# slowed us down.
All but one of the 6 rope climbs I was able to get to the beam with only 2 steps.
The db squats we did 8 and 8 the first round then 4, 4, 4, 4 the next two.
Ball slams seemed like a break, we did 10 in a row each all three times. Same with the wall balls for both times.
Ring dips we did 4, 4, 4, 4 both rounds. We ended with the barbell cleans, first round we did 8 and 8, then 4, 4, 4,4, the last round we had seconds left. Kamil did 2, but the second was agonizingly slow getting up, so as soon as he dropped it I jumped in with less than 10 seconds left, fresher, I was able to get it up just before the buzzer!
Awesome workout.
Partnered with Kamil, my favourite WOD partner. We are fairly evenly matched and have different strengths and weakness to play off of. We decided to go Rx and see what happens. We did really well.
1 partner works at a time,
Today was a 18 min AMRAP of:
4 rope to the beam
16 dumb bell squat cleans
20 ball slams 16# slam ball
16 bar bell squat cleans 115#
20 wall balls 20# med ball
16 ring dips
We made 2 full rounds and 43 reps (3 bar bell cleans). The bar bell cleans at 115# slowed us down.
All but one of the 6 rope climbs I was able to get to the beam with only 2 steps.
The db squats we did 8 and 8 the first round then 4, 4, 4, 4 the next two.
Ball slams seemed like a break, we did 10 in a row each all three times. Same with the wall balls for both times.
Ring dips we did 4, 4, 4, 4 both rounds. We ended with the barbell cleans, first round we did 8 and 8, then 4, 4, 4,4, the last round we had seconds left. Kamil did 2, but the second was agonizingly slow getting up, so as soon as he dropped it I jumped in with less than 10 seconds left, fresher, I was able to get it up just before the buzzer!
Awesome workout.
Tuesday, 25 June 2013
Crossft log for Tuesday, June 25th
Well the good news is a have a new 2 rep max push press. The bad news is it was supposed to be a 3 rep max!
Worked up to 135# for 3, tried 145# but just couldn't get the third one to lock out. Oh well.
Then we did 3 sets of 10 strict dumb bell press, first set 25# and was a bit too light, so I did 30# for the next 2 sets, and that was a better weight.
WOD (as if shoulders weren't toast enough)
Partner WOD, 16 minute cap
-40 box jumps 24"
-30 alternating plate burpees
-30 toes to bar (knees to elbows)
-20 hand stand push ups
Had a rough time with the toes to bar, did knees to elbows on round 2, my partner had a hard time with the hand stand push ups. only made it to 24 (combined) box jumps on round 3 when the time ran out.
Good workout. A real sweat fest.
Worked up to 135# for 3, tried 145# but just couldn't get the third one to lock out. Oh well.
Then we did 3 sets of 10 strict dumb bell press, first set 25# and was a bit too light, so I did 30# for the next 2 sets, and that was a better weight.
WOD (as if shoulders weren't toast enough)
Partner WOD, 16 minute cap
-40 box jumps 24"
-30 alternating plate burpees
-30 toes to bar (knees to elbows)
-20 hand stand push ups
Had a rough time with the toes to bar, did knees to elbows on round 2, my partner had a hard time with the hand stand push ups. only made it to 24 (combined) box jumps on round 3 when the time ran out.
Good workout. A real sweat fest.
Monday, 24 June 2013
Crossfit log for Monday, June 24th
Olympic lifting Platform is coming along nicely. Just need to install the rubber to absorb the weights impact when dropping.
Workout today:
Power Clean complex: 1 power clean, 1 hang power clean, 1 power clean.
3 sets @ 75%-80% Did 125#
Back squats 3 sets of 10 at 60-65% of max. did 150#
WOD:
400m row
15 thrusters @45#
10 pull ups
15 thrusters @ 45#
10 pull ups
15 thrusters @ 45#
20 kettle bell swings
8:18
Did really well in the row, held under 1:40/500m pace the whole time. Kettle bell was rough, grip strength was toast.
Workout today:
Power Clean complex: 1 power clean, 1 hang power clean, 1 power clean.
3 sets @ 75%-80% Did 125#
Back squats 3 sets of 10 at 60-65% of max. did 150#
WOD:
400m row
15 thrusters @45#
10 pull ups
15 thrusters @ 45#
10 pull ups
15 thrusters @ 45#
20 kettle bell swings
8:18
Did really well in the row, held under 1:40/500m pace the whole time. Kettle bell was rough, grip strength was toast.
Friday, 21 June 2013
Crossfit log for Friday, June 21st
I guess I'm still sick.
I can't believe I've lost that much run fitness since Goofy. Sick is the only viable explanation.
Strength work: Close grip bench press, 5 rep max, struggled through 155#, sound good.
WOD was 21-15-9
Wall balls
pull ups
double unders
Went well, double unders when fatigued, not so good. Finished in 7:57
Then we got to do "Isabelle's surprise" 2km run. Pah! Easy peasy. Holy crap. First km was fine, then quickly went down hill. The longest 10:33 of my life.
Then to kill us further, weighted planks for 1:00, when we were all done, we all did a "plank off" girls with 25# plate, boys with 45#, last person standing wins.
I think Tom waited a full 10 seconds before yelling "I'm done" , that was my cue. I just wanted to curl up in a ball and die from that run.
Well at least it's done. Halo in place.
I can't believe I've lost that much run fitness since Goofy. Sick is the only viable explanation.
Strength work: Close grip bench press, 5 rep max, struggled through 155#, sound good.
WOD was 21-15-9
Wall balls
pull ups
double unders
Went well, double unders when fatigued, not so good. Finished in 7:57
Then we got to do "Isabelle's surprise" 2km run. Pah! Easy peasy. Holy crap. First km was fine, then quickly went down hill. The longest 10:33 of my life.
Then to kill us further, weighted planks for 1:00, when we were all done, we all did a "plank off" girls with 25# plate, boys with 45#, last person standing wins.
I think Tom waited a full 10 seconds before yelling "I'm done" , that was my cue. I just wanted to curl up in a ball and die from that run.
Well at least it's done. Halo in place.
Thursday, 20 June 2013
Home Gym
Feeling sick yesterday and today, but thankfully to keep me in the spirit I received my Olympic lifting bar and bumper plates.
Project: "Home Gym" initiate!
Très cool.
Project: "Home Gym" initiate!
Très cool.
Tuesday, 18 June 2013
Strength log for Tuesday, June 18th
So I did the strength work at the Y again today.
Today I did 1 rep max split jerk from the rack. It still feels awkward at the Y, even though I know what I'm doing, it just feels intimidating. Anyway worked up from empty bar to 65#, 95#, 115#, 135# for 2 or 3 reps. At 155# I dropped to 1 rep.
My recorded PR is in the weightlifting comp we had last October, 160#, and it wasn't pretty. I loaded 165# on the bar and nailed it without problem.
My current clean PR is 175#, so I had to try that, to know that I am capable of a 175# clean and jerk. Had a bit of trouble locking it out but still got it (not okay for Olympic lifting standards but okay for Crossfit). I was going to try again at 175# but my body weight is around 180# (weighed my self afterwards 182#), so I had to go for body weight, it was only 5# more! Same deal as 175#, didn't lock it out, but managed to get it over head and controlled. Dropped the weights with HUGE bang! Love that sound!
Then I did the strict press part 3 sets of 6 @ 95#, last set was only 4, might have been able to get a fifth, but decided I was done.
The WOD today involved hand stand push ups and box jumps which would've been okay but also had sprints and chest to bar pull ups which are tricky at the Y so didn't bother.
Today I did 1 rep max split jerk from the rack. It still feels awkward at the Y, even though I know what I'm doing, it just feels intimidating. Anyway worked up from empty bar to 65#, 95#, 115#, 135# for 2 or 3 reps. At 155# I dropped to 1 rep.
My recorded PR is in the weightlifting comp we had last October, 160#, and it wasn't pretty. I loaded 165# on the bar and nailed it without problem.
My current clean PR is 175#, so I had to try that, to know that I am capable of a 175# clean and jerk. Had a bit of trouble locking it out but still got it (not okay for Olympic lifting standards but okay for Crossfit). I was going to try again at 175# but my body weight is around 180# (weighed my self afterwards 182#), so I had to go for body weight, it was only 5# more! Same deal as 175#, didn't lock it out, but managed to get it over head and controlled. Dropped the weights with HUGE bang! Love that sound!
Then I did the strict press part 3 sets of 6 @ 95#, last set was only 4, might have been able to get a fifth, but decided I was done.
The WOD today involved hand stand push ups and box jumps which would've been okay but also had sprints and chest to bar pull ups which are tricky at the Y so didn't bother.
Progress update of revised weightlifting goals. Derived from intermediate level for my body weight at http://www.exrx.net
Lift / target weight / current PR
Bench / 190lbs / 185lbs Apr 30, 2013 (up from 165lbs)
Deadlift / 300lbs / 285lbs Apr 25, 2013 (up from 265lbs)
Press / 130lbs / 120lbs May 14, 2013 (up from 110lbs)
Power Clean / 185lbs / 157lbs May 6, 2013 (up from 155lbs)
Power snatch / 140lbs / 105lbs May 6, 2013
Back Squat / 255lbs / 235lbs May 23, 2013 (up from 215lbs)
New Jerk PR:
Other lift PRs:
Front Squat 200# Apr 18, 2013
Push Press: 155# March 25, 2013
Clean: 175# May 23, 2013
Jerk: 180# Jun 18, 2013 (up from 160#)
Snatch: 125# May 27, 2013
Clean and Jerk: 160# Oct 2012
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