Feeling good today. Recent records broken and goals met. I'm over the soreness from coming back post Christmas. Well rested after two night going to be early.
Ready for another early morning workout.
Pre workout nutrition: 5mg creatine, 100mg ubiquinol, 2100mg d-aspartic acid, ~100mg caffeine ~ 400mg fenugreek, 6g CHO (maple syrup in my coffee).
Today we worked everything.
Started with jerks and front squats.
Every 90 seconds alternate for 12 rounds
- odd rounds: 2 jerks rest for remainder of 90sec
- even rounds: 3 front squats rest for remainder of 90sec
use different weights, plenty of time to switch. Jerk was important to not go so heavy that form became an issue. I ended up staying at 135#, I tried 155# during warm up and it just wasn't stable enough, I might have been able to go 145# but I wanted to focus on form.
Front squats were 185#, happy with that. The last set was hard.
So six sets of each.
The WOD was a 10 minute AMRAP:
- 10 wall balls 20# med ball
- 2 chest to bar pull ups (add 2 pull ups each round)
I made it through 5 rounds so 10 wall balls, 10 ctb pull ups, finished the wall balls of round 6 and did 6 of 12 ctb pull ups, although it took me 8 tries, 2 of the last 4 my chest didn't touch the bar.
Glad I went Rx. I was able to string 4 ctb together for a couple of rounds.
To finish we had 40 strict pull ups. Did 6 unassisted, there was no way I was getting to 40 at that rate, so I got a small blue band to assist me. Made it to 20 in multiple sets of 5 or 6 reps. Then it was time for the next class, so I stopped there.
Post workout nutrition: 25g protein, 5mg creatine.
Monday, 13 January 2014
Friday, 10 January 2014
Crossfit log for Friday, January 10th: Achievement Two unlocked.
Just over a year ago, on October 5th 2012, I set 6 goals for myself in weight lifting.
Using the statistical data from the past 65 years, from of the tables at www.exrx.net that they describe as follows:
I established goals for an intermediate lifter of my body weight (at the time)
My last workout of 2013 I met the Power Clean goal.
Today I met the Bench Press goal.
My current PR of 185# was set last April 23rd. So we were doing 2 rep max, followed by 3 sets of 5 lighter. I was working with Mitch, who was planning 205#, I figured I should aim for 185# for two reps.
We did empty bar, and 95#. At 135# I wasn't concentrating and did like 5 or 6 reps, and Mitch thankfully warmed my that I'd tire myself out. From then on it was 2 or 3 reps. We did155# next for 3. Did a double at 175#, and finally tried 185#. It was a struggle, but without assistance, I got my 2 reps. Mitch did his 205#, and I went to get two 5# plates.
I worked really hard and focused my mind and I did it. 195# 5 pounds more than my goal. Tried for two, since that was the workout, but there was no way. Definitely my one rep max.
Two of six goals met. Four to go.
The WOD following that was killer.
500m row
100 Double unders
20 handstand push ups
30 axle thrusters
40 alternating dumbbell snatches
Scaled version had only 40 double unders, but I did 100 anyway. Scaled hspu were both easier with the ab mats under my head, and fewer, only 10 required, but I split the difference and did 15. Axle thrusters were 100lbs (2 x 45# plates + 10# bar), women was 70lbs, I opted for 80# (2 x 35# plates). Snatches were 50lbs for Rx and only 35# for scaled and for women's Rx so I went with that.
Row took just under 2:00. The double unders took my 5 or 6 tries, I'd get streaks of 20, then 4 or something stupid, I was very random. Handstand push ups I did 10, then 5, toyed with the idea of doing another 5, but I had already decided to split the difference so I moved on to the thrusters.
Even with a regular bar bell I struggle with thrusters, with axle and it's ridiculously thick grip. Did 6 sets of 5. I wanted to do the last 10 unbroken, but that wasn't happening.
I did managed to do that for the dumbbell snatches, 2 sets of 10 and 1 set of 20.
Still took me 17:37 (I was finished at 17:25, but coach no-repped me on the last snatch because I let it drop, by the time I understood that he was saying I had to redo my last snatch and finishing it, cost my 12 seconds!)
Glad that's over.
Progress update of revised weightlifting goals. Derived from intermediate level for my body weight (at the time the goals were set!) at www.exrx.net
New Bench Press PR. Goal attained!
Lift / target weight / current PR
Bench / 190lbs / 195lbs Jan 10, 2014 (up from 185lbs) !!!!!!
Deadlift / 300lbs / 285lbs Apr 25, 2013 (up from 265lbs)
Press / 130lbs / 125lbs Oct 30, 2013 (up from 120lbs) 5lbs away
Power Clean / 185lbs / 185lbs Dec 30, 2013 (up from 175lbs) !!!!!!
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# Sept 11, 2013
Push Press: 165# (up from 155#) Oct 30, 2013
Clean: 185# (up from 180#) Dec 23, 2013
Jerk: 185# (up from 180#) Oct 30, 2013
Snatch: 130# July 22, 2013
Clean and Jerk: 175# July 24, 2013
Using the statistical data from the past 65 years, from of the tables at www.exrx.net that they describe as follows:
The performance standards are adult standards (>18 years old) for a single maximal repetition (1RM) based on competitive weightlifter and powerlifting classification systems in use from the 1950's to present.
Accumulated performance data is not predictive or regression derived. These performance standards should not to be confused with strength norms.
I established goals for an intermediate lifter of my body weight (at the time)
My last workout of 2013 I met the Power Clean goal.
Today I met the Bench Press goal.
My current PR of 185# was set last April 23rd. So we were doing 2 rep max, followed by 3 sets of 5 lighter. I was working with Mitch, who was planning 205#, I figured I should aim for 185# for two reps.
We did empty bar, and 95#. At 135# I wasn't concentrating and did like 5 or 6 reps, and Mitch thankfully warmed my that I'd tire myself out. From then on it was 2 or 3 reps. We did155# next for 3. Did a double at 175#, and finally tried 185#. It was a struggle, but without assistance, I got my 2 reps. Mitch did his 205#, and I went to get two 5# plates.
I worked really hard and focused my mind and I did it. 195# 5 pounds more than my goal. Tried for two, since that was the workout, but there was no way. Definitely my one rep max.
Two of six goals met. Four to go.
The WOD following that was killer.
500m row
100 Double unders
20 handstand push ups
30 axle thrusters
40 alternating dumbbell snatches
Scaled version had only 40 double unders, but I did 100 anyway. Scaled hspu were both easier with the ab mats under my head, and fewer, only 10 required, but I split the difference and did 15. Axle thrusters were 100lbs (2 x 45# plates + 10# bar), women was 70lbs, I opted for 80# (2 x 35# plates). Snatches were 50lbs for Rx and only 35# for scaled and for women's Rx so I went with that.
Row took just under 2:00. The double unders took my 5 or 6 tries, I'd get streaks of 20, then 4 or something stupid, I was very random. Handstand push ups I did 10, then 5, toyed with the idea of doing another 5, but I had already decided to split the difference so I moved on to the thrusters.
Even with a regular bar bell I struggle with thrusters, with axle and it's ridiculously thick grip. Did 6 sets of 5. I wanted to do the last 10 unbroken, but that wasn't happening.
I did managed to do that for the dumbbell snatches, 2 sets of 10 and 1 set of 20.
Still took me 17:37 (I was finished at 17:25, but coach no-repped me on the last snatch because I let it drop, by the time I understood that he was saying I had to redo my last snatch and finishing it, cost my 12 seconds!)
Glad that's over.
Progress update of revised weightlifting goals. Derived from intermediate level for my body weight (at the time the goals were set!) at www.exrx.net
New Bench Press PR. Goal attained!
Lift / target weight / current PR
Bench / 190lbs / 195lbs Jan 10, 2014 (up from 185lbs) !!!!!!
Deadlift / 300lbs / 285lbs Apr 25, 2013 (up from 265lbs)
Press / 130lbs / 125lbs Oct 30, 2013 (up from 120lbs) 5lbs away
Power Clean / 185lbs / 185lbs Dec 30, 2013 (up from 175lbs) !!!!!!
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# Sept 11, 2013
Push Press: 165# (up from 155#) Oct 30, 2013
Clean: 185# (up from 180#) Dec 23, 2013
Jerk: 185# (up from 180#) Oct 30, 2013
Snatch: 130# July 22, 2013
Clean and Jerk: 175# July 24, 2013
Thursday, 9 January 2014
Crossfit log for Thursday, January 9th
No trouble getting up this morning.
Added a d-aspartic acid, fenugreek, maca supplement. I'll take this for the next 12 days. So now my daily regime includes the above, ubiquinol (Q-10), vitamin D, zinc citrate, fish oil and creatine. And protein of course. We'll see how things feel in 2 to 3 months.
More than a little surprised to be doing back squats again, after Monday's 5x5 heavy and Tuesday, 150 air squats in "Nasty Girls" I wasn't expecting any additional leg work this week.
So 5 sets of 3 reps, at 95% of 5 rep max or more. I worked with Kamil who is usually stronger than I am, but after his 3rd child's birth in early December, this was his first day back.
We warmed up with empty bar, the right to 135#, then 185# (had I known at this point that it was his first day back I might have gone up more slowly, but he's young, he'll recover).
Working sets were 205#, 215#, 215#, 225# and 225#. Kamil did 215# on the fourth set and saved the 225# for the last only.
Was happy with that. I had no trouble at 225# for 3, I think I need to retest my 1 rep max.
Naturally having done heavy dead lifts yesterday, the WOD had heavy dead lifts.
10 minute AMRAP:
6 toes to bar
8 dead lifts 205# barbell
12 wall balls 20# med ball
Opted for 185# on the barbell instead of 205#. Glad I did. First round was okay. Two first wall balls didn't hit the stupid wall. Second round, the t2b were impossible to string together.
Finished with 4 rounds plus 1 toes to bar.
Good workout.
Talked to Seb at the Y to see if I could get some coaching. He was power lifting expertise, so could be useful in the stage from my training.
Added a d-aspartic acid, fenugreek, maca supplement. I'll take this for the next 12 days. So now my daily regime includes the above, ubiquinol (Q-10), vitamin D, zinc citrate, fish oil and creatine. And protein of course. We'll see how things feel in 2 to 3 months.
More than a little surprised to be doing back squats again, after Monday's 5x5 heavy and Tuesday, 150 air squats in "Nasty Girls" I wasn't expecting any additional leg work this week.
So 5 sets of 3 reps, at 95% of 5 rep max or more. I worked with Kamil who is usually stronger than I am, but after his 3rd child's birth in early December, this was his first day back.
We warmed up with empty bar, the right to 135#, then 185# (had I known at this point that it was his first day back I might have gone up more slowly, but he's young, he'll recover).
Working sets were 205#, 215#, 215#, 225# and 225#. Kamil did 215# on the fourth set and saved the 225# for the last only.
Was happy with that. I had no trouble at 225# for 3, I think I need to retest my 1 rep max.
Naturally having done heavy dead lifts yesterday, the WOD had heavy dead lifts.
10 minute AMRAP:
6 toes to bar
8 dead lifts 205# barbell
12 wall balls 20# med ball
Opted for 185# on the barbell instead of 205#. Glad I did. First round was okay. Two first wall balls didn't hit the stupid wall. Second round, the t2b were impossible to string together.
Finished with 4 rounds plus 1 toes to bar.
Good workout.
Talked to Seb at the Y to see if I could get some coaching. He was power lifting expertise, so could be useful in the stage from my training.
Wednesday, 8 January 2014
L’orgueil à l’automne
When I was in grade twelve, many, many moons ago, I had a poetry assignment. I went to a French high school, and although I had been going to French school since grade one and could speak it fluently, I didn't really consider my self a French person until that year.
That year I had discovered French culture, music, comedy, and really bonded with my friends via that culture. I think that's also when I really started to think in French, rather than translate my English thoughts in real time. Needless to say, I never truly mastered grammar and spelling in French, but for the first time, I was French.
So back to this poetry assignment. I don't remember what the parameters of the assignment were, but I decided to write a fable, about the origins of autumn.
The deadline arrived and I wasn't finish, but I felt I was on to something pretty good, so for the first time in my academic career, I went to my teacher, M. Yves Lalonde and begged for an extension, I told him I was on to something and just needed a bit more time to finish it up. In my mind asking this was a huge deal. To my utter surprise said "no problem".
So with a bit of help from my good friend Mario, I worked out the last of the rhymes and made it all fit.
I'd never gotten an A on anything in French before. This was my crowning achievement, my opus of French creative writing. M. Lalonde even entered my work in a poetry contest and I won first prize.
I haven't thought about this in a long long time, I'm a bit surprise at how emotional I'm feeling dredging up these memories.
I ran into M. Lalonde's daughter Janick recently, our kids attend the same school (and it turns out, her husband works with Kiza, small world!). I guess that brought back these memories.
Anyway. I lost all my hard copies in the fire, and I've searched every hard drive and flash drive I own, and can't find soft copy anywhere. So from memory I rewrote the entire piece. It's amazing how the human mind can remember word for word something from so long ago. I did change a few things that had been nagging me with the original, but 99.9% of it is exactly what I wrote 25 years ago.
Special thanks to Suzanne Bourgoin for providing correction of my (thankfully few) mistakes in my rewritten copy.
So here it is, for posterity, sorry for those of you who don't read French, you are missing quite a treat if I do say so myself.
L’orgueil à l’automne
par James Sauvé
Au début des temps sous le ciel bleu
Vivait un arbre orgueilleux
Qui par son orgueil
Dit un jour au soleil
Mon grand ami, mon cher monsieur
Tout seul là-haut dans les cieux
Une faveur pour moi pourriez-vous faire
Que de changer la couleur de mes feuilles ordinaires.
Je règlerai cette dette au plutôt
Le soleil répondit sans même dire un mot
À la chaleur de ses rayons il fit peu à peu
Changer les feuilles à la couleur du feu
Jaune, rouge et orange,
Cela paraissait bien étrange
Mais le tronc était très heureux
De ce cadeau envoyé des cieux
Alors, peu après vient donc le jour
Ou le soleil désire une faveur à son tour
Pourriez-vous offrir à ces oiseaux fatigués
Un refuge en votre feuillage velouté
Demanda le soleil, en étant très poli
Mais l’arrogant refuse: “Je suis bien trop joli”!
"Ces déplorables vagabonds de l’air,
Imbéciles de l’atmosphère,
Ne sont pas digne de s’y percher"
Le soleil, trahi, était très insulté
Il alla donc visiter le vent
Qui disciplina l'arbre insolent
Il convoqua un grand mistral
Et s’empara de ses pétales
Le soleil s’adressa à l’arbustre vaincu
Debout seul, laid et nu
Vous n'avez pas respecté votre parole d'honneur
Pour satisfaire votre propre bonheur
Votre châtiment est alors décidé
Vous revivrez à chaque année
La transition de votre feuillage verdoyant
Au rouge, au jaune et ensuite au néant
Amis évitez une telle bévue
À parole donnée, promesse tenue.
Strength log for Wednesday, January 8th
Slept in this morning, until 7:30am. Much needed.
So I went to the Y at lunch, did a bit of rowing and a bit of running to warm up, then did some heavy dead lifts.
Sets of 3, warmed up with 135#, jumped right in with 185# for 3, 225#, 255# and finally 265#.
Hook grip was rough on the thumbs, not used to hooking at that kind of weight. Felt good. I'll be ready for that 295# PR soon.
So I went to the Y at lunch, did a bit of rowing and a bit of running to warm up, then did some heavy dead lifts.
Sets of 3, warmed up with 135#, jumped right in with 185# for 3, 225#, 255# and finally 265#.
Hook grip was rough on the thumbs, not used to hooking at that kind of weight. Felt good. I'll be ready for that 295# PR soon.
Tuesday, 7 January 2014
Crossfit log for Tuesday, January 7th
Getting out of bed at 5:00am on day two was harder than day one.
Same nutrition as yesterday. Need to add some d-aspartic acid to the mix.
But as usually I'm glad I made the effort.
I was also glad that strength work was before the WOD today, the normal way of doing things.
After a short row to warm up we did 4 sets a power clean and thruster complex.
1 power clean
4 front squat to press (aka thruster, unless we were supposed to strict press it, which seems unlikely).
2 power cleans.
Although I went up in weight each set, they seemed equally difficult. Did 95#, 115#, 125# and 135#.
The WOD was called "Nasty girls", mine was scaled since I can't do muscle ups.
3 rounds for time:
50 air squats
7 chest to bar pull ups
10 hang power cleans 115#
Rx calls for 135# cleans, but since I was scaling the muscle ups, I felt no need to Rx the hang power cleans.
First round went really well, very fast on the squats, didn't come off the bar once, but I had to restart my kip a couple of time on the CTB pull ups, and the cleans were done in 2 sets of five.
Round two was much harder, a couple of quick pauses on the squats, took time to chalk my hands but still came off the bar twice on the pull ups, and the cleans took 3 sets.
3rd round sucked. Paused at 15, 30 and 40 on the squats, off the bar 3 times on the pull ups and another 3 sets for the cleans.
Worked hard. Finished in 11:33
ETA: Went to the Y at lunch and did bench, worked up to 3x3 heavy (for me), 175#, 175#, 180#
Then did some mobility.
Same nutrition as yesterday. Need to add some d-aspartic acid to the mix.
But as usually I'm glad I made the effort.
I was also glad that strength work was before the WOD today, the normal way of doing things.
After a short row to warm up we did 4 sets a power clean and thruster complex.
1 power clean
4 front squat to press (aka thruster, unless we were supposed to strict press it, which seems unlikely).
2 power cleans.
Although I went up in weight each set, they seemed equally difficult. Did 95#, 115#, 125# and 135#.
The WOD was called "Nasty girls", mine was scaled since I can't do muscle ups.
3 rounds for time:
50 air squats
7 chest to bar pull ups
10 hang power cleans 115#
Rx calls for 135# cleans, but since I was scaling the muscle ups, I felt no need to Rx the hang power cleans.
First round went really well, very fast on the squats, didn't come off the bar once, but I had to restart my kip a couple of time on the CTB pull ups, and the cleans were done in 2 sets of five.
Round two was much harder, a couple of quick pauses on the squats, took time to chalk my hands but still came off the bar twice on the pull ups, and the cleans took 3 sets.
3rd round sucked. Paused at 15, 30 and 40 on the squats, off the bar 3 times on the pull ups and another 3 sets for the cleans.
Worked hard. Finished in 11:33
ETA: Went to the Y at lunch and did bench, worked up to 3x3 heavy (for me), 175#, 175#, 180#
Then did some mobility.
Monday, 6 January 2014
Crossfit log for Monday, January 6th
A week off. A bit less if you count shovelling the driveway as a workout.
Diet has been touch and go. Lots of good healthy food, but also lots of Christmas baked goods. Glad that's behind me.
Took my nutrition at 5:10 this morning. 5mg of Creatine in OJ with 100mg of Ubiquinol, and a coffee with cream and a touch of maple syrup.
Then I had to scape the ice off the car. Roads were okay, but the driveway was a skating rink.
Big class this morning, a couple of new faces, many old ones.
Today we did the strength post WOD which sucked, but it would have allowed the creatine to get into my system, so I guess it's a good thing.
My focus is migrating to strength and power over metabolic conditioning and mobility. They will still remain important but behind strength development.
WOD was a 17min AMRAP
5 handstand push ups
6 toes to bar
7 kettle bell swings 20kg
8 box jumps 24" box
Managed 7 rounds plus 1 handstand push up. Took it slow and steady. Didn't have any trouble with the handstand push ups. My kip was very shallow, but it was effective. Toes to bar I was able to string 2 or 3 at times, but mostly 2 kips for 1 rep as I re-positioned myself. KB swings and box jumps were just tedious.
Strength was 5 x 5 back squats at 90% of your 5 rep max (like anyone knows their 5 reps max)! I know I've done 225# for 5, or at least I think I should be able to do that, so I took 90% of that and did 205#.
Worked up with empty bar, 95#, 135# and 185# then started in at 205#, felt very solid with my wider stance. Good workout.
Diet has been touch and go. Lots of good healthy food, but also lots of Christmas baked goods. Glad that's behind me.
Took my nutrition at 5:10 this morning. 5mg of Creatine in OJ with 100mg of Ubiquinol, and a coffee with cream and a touch of maple syrup.
Then I had to scape the ice off the car. Roads were okay, but the driveway was a skating rink.
Big class this morning, a couple of new faces, many old ones.
Today we did the strength post WOD which sucked, but it would have allowed the creatine to get into my system, so I guess it's a good thing.
My focus is migrating to strength and power over metabolic conditioning and mobility. They will still remain important but behind strength development.
WOD was a 17min AMRAP
5 handstand push ups
6 toes to bar
7 kettle bell swings 20kg
8 box jumps 24" box
Managed 7 rounds plus 1 handstand push up. Took it slow and steady. Didn't have any trouble with the handstand push ups. My kip was very shallow, but it was effective. Toes to bar I was able to string 2 or 3 at times, but mostly 2 kips for 1 rep as I re-positioned myself. KB swings and box jumps were just tedious.
Strength was 5 x 5 back squats at 90% of your 5 rep max (like anyone knows their 5 reps max)! I know I've done 225# for 5, or at least I think I should be able to do that, so I took 90% of that and did 205#.
Worked up with empty bar, 95#, 135# and 185# then started in at 205#, felt very solid with my wider stance. Good workout.
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