Leg day!
Started with squat cleans from the hang position, 3 sets of 3 at 65-75% of clean and jerk max. Did 125#, 130#, 130#
Then we did back squats, 3 sets of 5 at 75% of max. Did 160#, 165#, 170#
So now that the legs are good and warmed up the WOD was:
2 rounds w/16 min cap of
-30 wall balls
-15 pull ups
-40 air squats
-20 alternating dumbbell snatches 35#
Did really well. First to finish. Pull ups and air squats unbroken really helped.
11:05
Thursday, 19 September 2013
Tuesday, 17 September 2013
Strength log for Tuesday, September 17th
Since we did only upper body today (well except a
few Thrusters) and I won't likely be going tomorrow, I figured I'd go
to the Y and work on my back squat.
Ramped up a bit quickly from empty bar for 10 reps, to 135# and 185# for 4 reps and 205# for 3 reps. Then I put 2 plates: 225# (10lbs shy of my current PR) and did 2 reps in quick succession, and it didn't stick at all, up down no problem.
So I skipped 235# and put 245# on the bar and went for it. It was sticky coming up, but form held and I got it. NEW PR! Woot!
Of course I had to try 255#, my goal weight. In a display of my improved self-confidence I tried a weight at the Y that I really wasn't sure I could lift. (usually I stick to manageable weight, or new weight I'm extremely confident I'll get, not this time). I got about a third of the way up and just couldn't move it further so I bailed in the rack with a very loud clamour. Not very long ago I would've been intolerably embarrassed. Today I just brushed it off. Hey I got my PR, had to give it a try. No biggie.
Progress update of revised weightlifting goals. Derived from intermediate level for my body weight at www.exrx.net
New Back squat PR. That makes 3 lifts that are within 10lbs of my goal.
Lift / target weight / current PR
Bench / 190lbs / 185lbs Apr 30, 2013 (up from 165lbs) 5lbs away
Deadlift / 300lbs / 285lbs Apr 25, 2013 (up from 265lbs)
Press / 130lbs / 120lbs May 14, 2013 (up from 110lbs) 10lbs away
Power Clean / 185lbs / 157lbs May 6, 2013 (up from 155lbs)
Power snatch / 140lbs / 115lbs Aug, 15, 2013 (up from 105lbs)
Back Squat / 255lbs / 245lbs Sept 17, 2013 (up from 235lbs) 10lbs away
Other lift PRs:
Front Squat 215# Sep 11, 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
Ramped up a bit quickly from empty bar for 10 reps, to 135# and 185# for 4 reps and 205# for 3 reps. Then I put 2 plates: 225# (10lbs shy of my current PR) and did 2 reps in quick succession, and it didn't stick at all, up down no problem.
So I skipped 235# and put 245# on the bar and went for it. It was sticky coming up, but form held and I got it. NEW PR! Woot!
Of course I had to try 255#, my goal weight. In a display of my improved self-confidence I tried a weight at the Y that I really wasn't sure I could lift. (usually I stick to manageable weight, or new weight I'm extremely confident I'll get, not this time). I got about a third of the way up and just couldn't move it further so I bailed in the rack with a very loud clamour. Not very long ago I would've been intolerably embarrassed. Today I just brushed it off. Hey I got my PR, had to give it a try. No biggie.
Progress update of revised weightlifting goals. Derived from intermediate level for my body weight at www.exrx.net
New Back squat PR. That makes 3 lifts that are within 10lbs of my goal.
Lift / target weight / current PR
Bench / 190lbs / 185lbs Apr 30, 2013 (up from 165lbs) 5lbs away
Deadlift / 300lbs / 285lbs Apr 25, 2013 (up from 265lbs)
Press / 130lbs / 120lbs May 14, 2013 (up from 110lbs) 10lbs away
Power Clean / 185lbs / 157lbs May 6, 2013 (up from 155lbs)
Power snatch / 140lbs / 115lbs Aug, 15, 2013 (up from 105lbs)
Back Squat / 255lbs / 245lbs Sept 17, 2013 (up from 235lbs) 10lbs away
Other lift PRs:
Front Squat 215# Sep 11, 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
Crossfit log for Tuesday, September 17th part 1
Shoulder day!
Strength was 4 sets of 1 squat clean + 4 push press at 60% of max clean and jerk. 105#.
Then a 10 min EMOM of 5-8 weighted strict pull ups + 8-12 deficit strict push ups (using the paralettes), needless to say I did body weight and regular push ups. I did 8,10 - 7,10 - 6,10 and 5,10. I just can't get those last few inches to get my chin over the bar when doing strict pull ups once I'm fatigured, my rep count dropped with each set. Push ups went surprisingly well, but the last couple in the last set were rough.
WOD was an 8min AMRAP
3 - 6 - 9 - 12 - 15 - 18...
Hand stand push ups
Knees to elbows
Thrusters 95#
Barely made it to the end of round 3, started my last 4 thrusters with 10 seconds to go, my last thruster started before the bell, but finished after the bell.
Had a rough time with the the handstand push ups. Triceps were fried from the earlier push ups. Switch to feet on a box in a pike position for the last round.
My shoulders will be sore tomorrow.
Strength was 4 sets of 1 squat clean + 4 push press at 60% of max clean and jerk. 105#.
Then a 10 min EMOM of 5-8 weighted strict pull ups + 8-12 deficit strict push ups (using the paralettes), needless to say I did body weight and regular push ups. I did 8,10 - 7,10 - 6,10 and 5,10. I just can't get those last few inches to get my chin over the bar when doing strict pull ups once I'm fatigured, my rep count dropped with each set. Push ups went surprisingly well, but the last couple in the last set were rough.
WOD was an 8min AMRAP
3 - 6 - 9 - 12 - 15 - 18...
Hand stand push ups
Knees to elbows
Thrusters 95#
Barely made it to the end of round 3, started my last 4 thrusters with 10 seconds to go, my last thruster started before the bell, but finished after the bell.
Had a rough time with the the handstand push ups. Triceps were fried from the earlier push ups. Switch to feet on a box in a pike position for the last round.
My shoulders will be sore tomorrow.
Monday, 16 September 2013
Crossfit log for Monday, September 16th
So the first 36 hours of Kiza's business trip have
been not too shabby. We all miss her terribly, but the kids were
bathed, went to bed on time (to bed mind you, not to sleep), we had an
uneventful morning and everyone arrived at their destinations this
morning pretty much the same time as usual, fed, with hair done and
lunches made.
The only real piece missing from the usual puzzle is no Crossfit for me this morning. I asked fellow athletes what the workout was, and if it was doable, I go to the Y at lunch and do it on my own.
Turns out it was doable.
Strength was 4 sets of 5 power snatch @ 55% of max (did 65#) and 4 sets of 5 power cleans at 55% of max (did 95#)
WOD was Grace + 10 pull ups every 10 clean and jerks.
So really 3 rounds for time:
10 clean and jerk (105#, Rx was 135#)
10 pull ups
It's been hard for me to get a consistent Grace time since I've used varying weights and had various caps put in place so I would be within 2 or 3 reps of finishing when time ran out.
Most recently I've done Grace at 115# with an 8:00 cap and made it to 28 reps
I did just over 7:00 at 95# back in April
I've done 27 reps in 10:00 @ 105# a year ago, in Sept. 2012.
So I was pretty happy with a 9:20, for Grace at 105# + 30 pull ups. First round was done in 2:25, second ended at just over 6:00 and 9:20 finish means the last two rounds were similar time and about 1 min slower than round 1.
The last round I hurried because someone wanted to use the squat rack was using so I definitely turned it on more than I would have otherwise. Even if Adam had been there today, I wouldn't have made him do clean and jerks, so it turned out well.
The only real piece missing from the usual puzzle is no Crossfit for me this morning. I asked fellow athletes what the workout was, and if it was doable, I go to the Y at lunch and do it on my own.
Turns out it was doable.
Strength was 4 sets of 5 power snatch @ 55% of max (did 65#) and 4 sets of 5 power cleans at 55% of max (did 95#)
WOD was Grace + 10 pull ups every 10 clean and jerks.
So really 3 rounds for time:
10 clean and jerk (105#, Rx was 135#)
10 pull ups
It's been hard for me to get a consistent Grace time since I've used varying weights and had various caps put in place so I would be within 2 or 3 reps of finishing when time ran out.
Most recently I've done Grace at 115# with an 8:00 cap and made it to 28 reps
I did just over 7:00 at 95# back in April
I've done 27 reps in 10:00 @ 105# a year ago, in Sept. 2012.
So I was pretty happy with a 9:20, for Grace at 105# + 30 pull ups. First round was done in 2:25, second ended at just over 6:00 and 9:20 finish means the last two rounds were similar time and about 1 min slower than round 1.
The last round I hurried because someone wanted to use the squat rack was using so I definitely turned it on more than I would have otherwise. Even if Adam had been there today, I wouldn't have made him do clean and jerks, so it turned out well.
Saturday, 14 September 2013
Crossfit log for Saturday, September 14th
Partner Filthy Fifty. Split the reps, but 2 rounds instead of 1!
Ouch.
50 box jumps 24"
50 jumping pull ups
50 kettle bell swings 16kg
50 steps walking lunges
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Things were going really well until the knees to elbows. They just took the wind out of our sails. My partner Dave had a really hard time with them. Going to wall ball right after back extensions was rough, then to have to do burpees was just a slap in the face.
Round 2 was way worse. Took a whopping 44:55 to complete. Brutal.
Ouch.
50 box jumps 24"
50 jumping pull ups
50 kettle bell swings 16kg
50 steps walking lunges
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Things were going really well until the knees to elbows. They just took the wind out of our sails. My partner Dave had a really hard time with them. Going to wall ball right after back extensions was rough, then to have to do burpees was just a slap in the face.
Round 2 was way worse. Took a whopping 44:55 to complete. Brutal.
Friday, 13 September 2013
Crossfit log for Friday, September 13th
Had a glorious sleep last night. Nearly 12 hours I think!
Worked out at the Y since Kiza went to this morning's class.
Tried the handstand push up for max reps that they did, but wasn't very successful. Normally I can string 6 together, but today my limit was 3. Odd.
Close grip bench, warmed up with empty bar, 65# and 95#, first working set was 115#, some other guys joined me, so I bumped it up to 135# for ease of switching weight. So I did my 3 sets of 10 at 115#, 135#, 135#. It was a good weight.
I bailed on the WOD.
Was running out of time, so did some dead lifts with Adam, sets of 5, did 95#, 135# to warm up, the 185#, 205# and 235#, hadn't done dead lifts in ages so decided to stop there, but my form was really good, so I think I may be looking to break 300# soon.
Worked out at the Y since Kiza went to this morning's class.
Tried the handstand push up for max reps that they did, but wasn't very successful. Normally I can string 6 together, but today my limit was 3. Odd.
Close grip bench, warmed up with empty bar, 65# and 95#, first working set was 115#, some other guys joined me, so I bumped it up to 135# for ease of switching weight. So I did my 3 sets of 10 at 115#, 135#, 135#. It was a good weight.
I bailed on the WOD.
Was running out of time, so did some dead lifts with Adam, sets of 5, did 95#, 135# to warm up, the 185#, 205# and 235#, hadn't done dead lifts in ages so decided to stop there, but my form was really good, so I think I may be looking to break 300# soon.
Thursday, 12 September 2013
Crossfit log for Thursday, September 12th
That was one of the hardest workouts I've done in a long time.
But first, strength work:
4 sets of 3 power cleans + 1 clean @ 65-70% of clean and jerk max. Did 135# (which is more like 77% but I was working with someone else so we settled on that weight)
then
4 sets of strict pull ups, 8-10 reps. Weighted if necessary. It wasn't. I managed 2 sets of 8 without a band, but on the third round I could only muster 4 reps, so added the band for the last 4, then used the band for the whole last round.
The WOD looked fairly easy on the board.
5 rounds for time
10 push press 95#
10 burpees
10 kettle bell swings 24kg
Only 10 reps, how hard can that be. Well the first round was easy, but that was it, by round 2 it sucked, and there was another 3 rounds to go!
Took me 15:39, and shockingly I wasn't last. Granted Rx was 115# on the push press and 32kg kettle bell, so I can understand taking longer than me!
But first, strength work:
4 sets of 3 power cleans + 1 clean @ 65-70% of clean and jerk max. Did 135# (which is more like 77% but I was working with someone else so we settled on that weight)
then
4 sets of strict pull ups, 8-10 reps. Weighted if necessary. It wasn't. I managed 2 sets of 8 without a band, but on the third round I could only muster 4 reps, so added the band for the last 4, then used the band for the whole last round.
The WOD looked fairly easy on the board.
5 rounds for time
10 push press 95#
10 burpees
10 kettle bell swings 24kg
Only 10 reps, how hard can that be. Well the first round was easy, but that was it, by round 2 it sucked, and there was another 3 rounds to go!
Took me 15:39, and shockingly I wasn't last. Granted Rx was 115# on the push press and 32kg kettle bell, so I can understand taking longer than me!
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