Great workout this morning. Hard.
Started
with clean and jerk. Worked up to 85% of max (so for me that was
150lbs) the we did 6 reps on 1:40 (so 1 every 100 seconds 6 times).
Followed up by 3 sets of 3 back squats of 75% of max. Did 175lbs.
WOD was an 8 min AMRAP
1 round = 1 squat clean + 2 unbroken squat cleans + 3 unbroken squat cleans
So each round, to 1 clean, drop the bar, reset, do 2 cleans in succession, drop the bar, do 3. Start over.
Rx was 135lbs, blue scaled was 105#, I decided to go with 115#.
Made
6 rounds, finished last of the 3 unbroken with 2 seconds left on the
clock. It wasn't too bad at first, but fell apart surprisingly quickly
after 4 rounds.
Monday, 19 August 2013
Friday, 16 August 2013
Crossfit log for Friday, August 16th
Strength work today was bench press with strict pull ups.
4 sets of 5, super set (so 1 set bench, 1 set pull up repeat 3 more times)
Warmed up with empty bar, 65lbs and 85lbs on the bench and used a band for the pull ups to warm up. Then did my sets at 135lbs and no band.
Workout was "Elizabeth" which is 3 rounds (21-15-9) of 135# cleans and ring dips. Yeah. no. Scaled it, 100lbs on the bar and did 12-9-6 reps for the dips, some on the rings, some on the bars depending what was available.
Still took me 10:12.
Done is done.
4 sets of 5, super set (so 1 set bench, 1 set pull up repeat 3 more times)
Warmed up with empty bar, 65lbs and 85lbs on the bench and used a band for the pull ups to warm up. Then did my sets at 135lbs and no band.
Workout was "Elizabeth" which is 3 rounds (21-15-9) of 135# cleans and ring dips. Yeah. no. Scaled it, 100lbs on the bar and did 12-9-6 reps for the dips, some on the rings, some on the bars depending what was available.
Still took me 10:12.
Done is done.
Thursday, 15 August 2013
Crossfit log for Thursday, August 15th
Took Wednesday off. I was tired and didn't want to face WOD Wednesday.
Kiza had already booked this morning, so I got the low down from her and brought my shoes and chalk to the Y.
Strength was snatch work. First up, power snatch. Work up to 90% of regular snatch. I recently PRd my snatch at 130 so 90% would be 117#, so I aimed for 115#. The problem being my power snatch PR was only 105#
Warmed up with the bar, did 3 reps @ 65#, 3 @ 75#, 3 @ 85#, then I did 2 @ 95# and 2 @ 105#, the second one was a bit shaky. So now I'm nervous and naturally my first attempt at 115# failed and I thought "crap, that's no good.", took a short break, got some water, re chalked my hands and tried again. BOOM! Nailed it. Tried it again for good measure. Nailed it again. Solid PR.
Then it was snatch grip dead lifts at 120% of max snatch, so 156# rounded down to 155# 3 sets of 3. Did a set at 135# then 3 sets at 155#.
The workout was short and nasty. Recruited my Y victim Adam to do it with me, which is good cause you push harder that way.
10 rounds of burpees and 20kg kettle bell swings
round 1 10 burpees 1 kb swing
round 2 9 burpees 2 kb swing
round 3 8 burpees 3 kb swing
...
round 10 1 burpees 10 kb swing
My time: 7:47, Adam's 8:19. Heart was racing.
I screwed up my count at the end. Did 3 burpees in round 8 and 9 and 2 in round 10 then ended with a single burpee. So more work, not less, thankfully.
Progress update of revised weightlifting goals. Derived from intermediate level for my body weight at www.exrx.net
New Power Snatch PR:
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 / 115lbs Aug, 15, 2013 (up from 105lbs)
Back Squat / 255lbs / 235lbs May 23, 2013 (up from 215lbs)
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
Snatch: 130# July 22, 2013
Clean and Jerk: 175# July 24, 2013
Kiza had already booked this morning, so I got the low down from her and brought my shoes and chalk to the Y.
Strength was snatch work. First up, power snatch. Work up to 90% of regular snatch. I recently PRd my snatch at 130 so 90% would be 117#, so I aimed for 115#. The problem being my power snatch PR was only 105#
Warmed up with the bar, did 3 reps @ 65#, 3 @ 75#, 3 @ 85#, then I did 2 @ 95# and 2 @ 105#, the second one was a bit shaky. So now I'm nervous and naturally my first attempt at 115# failed and I thought "crap, that's no good.", took a short break, got some water, re chalked my hands and tried again. BOOM! Nailed it. Tried it again for good measure. Nailed it again. Solid PR.
Then it was snatch grip dead lifts at 120% of max snatch, so 156# rounded down to 155# 3 sets of 3. Did a set at 135# then 3 sets at 155#.
The workout was short and nasty. Recruited my Y victim Adam to do it with me, which is good cause you push harder that way.
10 rounds of burpees and 20kg kettle bell swings
round 1 10 burpees 1 kb swing
round 2 9 burpees 2 kb swing
round 3 8 burpees 3 kb swing
...
round 10 1 burpees 10 kb swing
My time: 7:47, Adam's 8:19. Heart was racing.
I screwed up my count at the end. Did 3 burpees in round 8 and 9 and 2 in round 10 then ended with a single burpee. So more work, not less, thankfully.
Progress update of revised weightlifting goals. Derived from intermediate level for my body weight at www.exrx.net
New Power Snatch PR:
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 / 115lbs Aug, 15, 2013 (up from 105lbs)
Back Squat / 255lbs / 235lbs May 23, 2013 (up from 215lbs)
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
Snatch: 130# July 22, 2013
Clean and Jerk: 175# July 24, 2013
Tuesday, 13 August 2013
Crossfit log for Tuesday, August 13th
This morning was a slower waking up than yesterday
Started with behind the neck snatch grip push jerk 3 rep max.
Worked up to 125#, each time I went up in weight I expected it to be the last one, but was locking it out overhead without issue, I probably could have gone heavier, but I was happy with 125#
The WOD was killer
50 double unders
40 knees to elbows
18 handstand push ups
20 shoulder to overhead 95#
40 alternating barbell lunges 95#
19:02
Double under were a snap, just over a minute and 3 misses.
K2E were rough, did 10, 7+3, 4+5, 3+4+4. Sucked. HSPU I did on one abmat ontop of a a 15# plate, so lower than 2 abmats high, wasn't a problem. Did 9, 5, 4.
Shoulder to overhead, did mostly jerk instead of push press, in 4 sets of 5, the lunges were torture, 4 sets of 10, but they sucked. Glad it's over.
Started with behind the neck snatch grip push jerk 3 rep max.
Worked up to 125#, each time I went up in weight I expected it to be the last one, but was locking it out overhead without issue, I probably could have gone heavier, but I was happy with 125#
The WOD was killer
50 double unders
40 knees to elbows
18 handstand push ups
20 shoulder to overhead 95#
40 alternating barbell lunges 95#
19:02
Double under were a snap, just over a minute and 3 misses.
K2E were rough, did 10, 7+3, 4+5, 3+4+4. Sucked. HSPU I did on one abmat ontop of a a 15# plate, so lower than 2 abmats high, wasn't a problem. Did 9, 5, 4.
Shoulder to overhead, did mostly jerk instead of push press, in 4 sets of 5, the lunges were torture, 4 sets of 10, but they sucked. Glad it's over.
Monday, 12 August 2013
Crossfit log for Monday, August 12th
Rolling out of bed a 5:00 wasn't as hard as I had expected.
Warmed up with my 1 mile run and got to work.
We did "tall cleans", basically from an almost fully extended position dropping fast in to a deep front squat. Very light, very fast. I did empty bar only. It was enough.
The we did 1 clean + 1 front squat 3 reps @ 60%, 3 reps @ 70%, 2 reps @ 75%, and 2 reps at 80% (of C&J max) 105#, 125#, 135# and 140#
The WOD was "Death by Clean and jerk"
EMOM
Do one clean and jerk for each round, (round 1= 1 c&j, round 2=2 c&J, ...) rest for the remainder of the minute until you fail to complete the number of clean and jerks require for that round within the minute.
Made 6 rounds and 6 of 7 on the the 7th round.
Men's blue was 115#, women's Rx was 95# so I did 100#. It fell apart very quickly
Warmed up with my 1 mile run and got to work.
We did "tall cleans", basically from an almost fully extended position dropping fast in to a deep front squat. Very light, very fast. I did empty bar only. It was enough.
The we did 1 clean + 1 front squat 3 reps @ 60%, 3 reps @ 70%, 2 reps @ 75%, and 2 reps at 80% (of C&J max) 105#, 125#, 135# and 140#
The WOD was "Death by Clean and jerk"
EMOM
Do one clean and jerk for each round, (round 1= 1 c&j, round 2=2 c&J, ...) rest for the remainder of the minute until you fail to complete the number of clean and jerks require for that round within the minute.
Made 6 rounds and 6 of 7 on the the 7th round.
Men's blue was 115#, women's Rx was 95# so I did 100#. It fell apart very quickly
Saturday, 10 August 2013
Crossfit log for Saturday, August 10th
Today was back at Physics for some real Crossfit.
Kiza went at 9 and I went at 10.
Saturdays mean team WODs. This time it was Nancy plus teams:
4 rounds for time
run 600m (more like 500m) so 3 laps of the building together
25 over head squats (75# men 55# women I did 65#) split between partners
30 kettle bell swings 20# split between partners.
I didn't have a partner, so I shadowed another team and just did 12 or 13 reps of the overhead squats and 15 kb swings.
finished in 23:30 rough.
With a mat beneath my heels I was able to do the overhead squats (first time ever in a WOD)!!! It was really rough on the shoulders but I'm really glad I did it.
At the lake we were going to do a third WOD called Jeremy 21-15-9 of OHS(over head squats) and burpees, my plan was to find a slope in the grass to do the best I could a the OHS, but we just didn't get to it, so I'm really glad this came up today.
Kiza went at 9 and I went at 10.
Saturdays mean team WODs. This time it was Nancy plus teams:
4 rounds for time
run 600m (more like 500m) so 3 laps of the building together
25 over head squats (75# men 55# women I did 65#) split between partners
30 kettle bell swings 20# split between partners.
I didn't have a partner, so I shadowed another team and just did 12 or 13 reps of the overhead squats and 15 kb swings.
finished in 23:30 rough.
With a mat beneath my heels I was able to do the overhead squats (first time ever in a WOD)!!! It was really rough on the shoulders but I'm really glad I did it.
At the lake we were going to do a third WOD called Jeremy 21-15-9 of OHS(over head squats) and burpees, my plan was to find a slope in the grass to do the best I could a the OHS, but we just didn't get to it, so I'm really glad this came up today.
Wednesday, 7 August 2013
Crossfit log for July 31st to August 6th
Alrighty. Recap the last two weeks vacation. Wasn't completely idle.
Tuesday the 30th was packing day and Wednesday was travel day (18 hours in the car, ugh). Thrusday was unpacking and visiting day, by Friday the 2nd we were itching to get active.
I brought my barbell and bumper plates (an extra 220lbs) along for the trip, even though we only did 2 workouts, I'm glad I brought them.
Aug. 2nd I came up with this workout:
3 rounds for time
5 cleans
run 200m
10 burpees
15 air squats.
Should have made it 5 rounds. It took us (Me, Kiza and Kiza's sister Brittany) around 10 minutes each to finish. 3 rounds just wasn't enough.
Then on Aug. 3rd I came up with this:
3 rounds for time:
30 shoulder to overhead 60# for me, 55# for IG, 45# for her sister.
30 box jumps
30 walking lunges 35#, 10# for the girls
30 sit ups
30 push ups.
Sprint around the driveway between stations. This was supposed to be with a log on your shoulder, but a couple of cars parked in the driveway after I planned it, and the path was too tight; we didn't want to risk damaging one of the cars.
Took us around 20 minutes for this one.
I took a good chunk out of my shin in the first round of box jumps.
Then it was the annual sports weekend at Loon lake which was total mayhem. On Monday Kiza did the "all arounder" and I played volleyball (our team won, and I was awarded best spiker, woot!)
Tuesday we were idle and in visiting mode, Wednesday was more visiting and packing.
Thursday and Friday were travel days (we stopped in Sudbury overnight).
And that is all she wrote.
Planning workouts is harder than I thought. I tend to err on the side of too easy rather than risk making them too hard, but I guess with experience you get better at it.
Tuesday the 30th was packing day and Wednesday was travel day (18 hours in the car, ugh). Thrusday was unpacking and visiting day, by Friday the 2nd we were itching to get active.
I brought my barbell and bumper plates (an extra 220lbs) along for the trip, even though we only did 2 workouts, I'm glad I brought them.
Aug. 2nd I came up with this workout:
3 rounds for time
5 cleans
run 200m
10 burpees
15 air squats.
Should have made it 5 rounds. It took us (Me, Kiza and Kiza's sister Brittany) around 10 minutes each to finish. 3 rounds just wasn't enough.
Then on Aug. 3rd I came up with this:
3 rounds for time:
30 shoulder to overhead 60# for me, 55# for IG, 45# for her sister.
30 box jumps
30 walking lunges 35#, 10# for the girls
30 sit ups
30 push ups.
Sprint around the driveway between stations. This was supposed to be with a log on your shoulder, but a couple of cars parked in the driveway after I planned it, and the path was too tight; we didn't want to risk damaging one of the cars.
Took us around 20 minutes for this one.
I took a good chunk out of my shin in the first round of box jumps.
Then it was the annual sports weekend at Loon lake which was total mayhem. On Monday Kiza did the "all arounder" and I played volleyball (our team won, and I was awarded best spiker, woot!)
Tuesday we were idle and in visiting mode, Wednesday was more visiting and packing.
Thursday and Friday were travel days (we stopped in Sudbury overnight).
And that is all she wrote.
Planning workouts is harder than I thought. I tend to err on the side of too easy rather than risk making them too hard, but I guess with experience you get better at it.
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