Health and mobility log for Sunday, February 9th

Well it had been almost a year since I may had strep throat, hopefully this is a one off and it won't bug me again for many moons.
Although we are starting with plain old Amoxil, I'm willing to give it the benefit of the doubt. We'll see how it goes.

I still managed to get 25 minutes in a relaxed squat (8.5 minutes, 6.5 minutes and 10 minutes) 5 to go for the day. All barefoot, but my heels are on the carpet and tired on the floor. Gives me about half an inch grace.

Hoping I'll feel better by tomorrow. morning

Crossfit log for Friday, February 7th

My body is really happy this week is over.  Even without lunch time workouts yesterday and likely today, it's been an intense week.

Strength was bench press.  Lucky I didn't go to the gym yesterday, I was planning to do bench.

Started with 3 rep max then 3 sets of 12 for volume.

Worked up to 185# for 3, the last rep I had to lift my butt off the bench to get it up, so technically shouldn't count, but I got it up unassisted to I'll take it.

For the 3 sets of 12 I tried 135#, probably should have gone with 115# or 125#, but hey, go big or go home.

The first 12 was fine, better than I expected.  The second 12 was rough, the last rep was a fight.  The third set, I made it to 7 and there was nothing left. 

Happy with that.

The WOD was another killer.  A real sweat fest.

12 min AMRAP
-1 rope climb
-12 walking lunges with 16kg kettle bells in each hand
-10 toes to bar
-15 wall balls 20# medicine ball

Haven't done rope climbs in ages.  Did it all Rx which was nice, but after round two I was on track for 4 complete rounds, round 3 it all fell apart. The lunges were slow, the toes to bar couldn't chain them together, wall balls were horrible.

At the buzzer, I was 2 steps into the lunges of round 4! Ugh.

Glad it's over. Two rest days ahead of me.  Thankfully.

Crossfit log for Thursday, February 6th

3 weeks to the start of the Crossfit Open.

Strength work was really good.

Did 6 sets of heavy back squats, 8-8-8-5-5-5

Did 185# for the sets of 8 and 205# for the sets of 5.  (70% and 75% of max) Probably should've gone a bit heavier on the sets of 5 (like 215# or 225#, oh well).

Then 3 sets of 3 dead lifts.  Warmed up with 135#, 185#, 225# and settled on 255# for the working sets.  85% of max.

After all that the thrusters seemed light!

We did 12.5, a 7 min AMRAP of 100# thrusters and chest to bar pull ups increasing by 3 reps each round:
3-6-9-12-15...

I've only ever done this workout once before, but with regular pull ups.  The chest to bar slowed me down a lot. 

Made 53 reps,, 3 rounds + 12 thrusters + 5 pull ups.

Spent 10 minutes in a squat with my Ascis 3/4 inch heel shoes. Not ideal, but easier on my back.

Strength log for Tuesday, February 4th

I was a bit rushed at lunch today. Delilah isn't feeling well and Kiza took the morning shift since I had a morning meeting, and I took the afternoon shift since she had work to do too.

So we traded off at lunch time.  I hurried to the Y and set up from some front squats right away.

I warmed up rather quickly with set of 5 at 45#, 95#, 135# and 185#.  I put 205# on the bar (95% of my 1 rep max) for 3 reps.  Did that for 3 sets then quickly headed out to meet Kiza.

Solid effort.  No time for mobility.

Crossfit log for Tuesday, February 4th

Okay. I thought yesterday was tough.

For strength it was similar.  One squat clean, but instead of into a thruster, back  up and 4 strict presses. Rest 90 seconds, then do as many chest to bar pull ups as possible. Rest 90 seconds.  Repeat 3 more times.


Did 115#.  The last two sets I was only able to get 3 presses, the fourth just wouldn't go.  

The pull ups, I did 10 the first round, then 5 or 6 the 3 others.

The WOD was killer.

For time (15 minute cap).
25 burpees
35 wall balls 20#
25 power cleans 115#  (Rx was 135#)
35 wall balls 20#
25 burpees.

That was 15 minutes of suck.

I broke it up 5 reps at a time until the second set of wall balls, which I did 10, 10, 10 and 5. The last 15 burpees I did unbroken, because time was running out.

I ended up going over by 10 seconds.

I don't often end up on my back gasping for breath after a WOD, but today I was. Man those burpees suck.  I almost wish I had done Rx and took more time on the cleans to do less burpees.

Done.

Did 10 minutes in the squat with my Asics lifting shoes.  20 left for the day.

Strength and mobility log for Monday, February 3rd

Started with mobility.  Did my homework on shoulders and hips.

Sat in a squat in my good lifting shoes for 10 minutes.

Finally decided to do push press.  Three sets of 3 at 135#-155#-155#.

Last rep on the last two sets was a real fight to lock out. So good.

Finally stretch my calves and did another 10 minutes in the squat, with no shoes. Much, much harder.  Only lasted 9 minutes.  Plus I had to reset at 5:00, which cost me 30 seconds or so.

It'll do.  I think I'll stick to shoes for the next little while and then try barefoot again later.

Crossfit log for Monday, February 3rd

I haven't worked that hard in a long time.

After the four sets of 8 back squats at 75% of max  (185#) and the 1 rep max thruster (made 155#, failed at 165#) we had a gut wrenching WOD.

The squats were hard, but manageable. The only other record of max thrusters I have I bailed at 135#, so I guess this is my PR.  I kinda wish I'd taken the time to try again at 165#, or tried 160#.  Oh well.

5 rounds for time, 10 minute cap
25-20-15-10-5
-Thrusters 75# 
-Double unders

Rx was 95# and twice as many double unders.  45 thrusters in the two first rounds, I knew I wouldn't be doing Rx. So I figured do blue and go hard, try to finish.  Almost made it.

Plan was to do 15 + 10 thrusters first round, then 10+10, 10+5, 10, 5.  Didn't workout that way.

Did my first 15, then it was 5 and 5, already winded.  Fought through the double unders, wrecked 4 times. Managed 10 off the bat on the second round of thrusters, but then it was 6 and 4 again. Double unders went better this time. Third round I got back on track and did 10 and 5, but the double unders were a struggle again. 10 thrusters unbroken, but wrecked once in the double unders, finishing the 10 with only 5 seconds left. An extra minute and I would've finished.

Oh well, I worked hard.