Knowing they did heavy squats yesterday I decide it would be a safe bet for me to do some today at the Y.
Worked up in sets of 5 with empty bar, 95#, 135#, 185# and 225#.
Did 3 sets of 3 at 245#. Each set the first rep seemed easy, the second hard, the third was a fight to get up. So I guess I chose a good weight and took a good enough rest between.
After that I did mobility. Couch stretch on my quads and hip flexors, leg on wall for hamstrings. Then the teres major work for physio. Ran out of time to do more squat work. Maybe this evening. I've got 10 minutes from this morning, so only 20 to go for the day.
Tuesday, 18 February 2014
Crossfit log for Tuesday, February 18th
After three days off, it was nice to get back at it this morning.
Gotta get back on the clean eating. I've been lazy lately and just ate whatever the rest of the family was eating. I've kept up my supplement regime, except I've run out of the TestAlpha (d-aspartic acid/fenugreek/maca supplement), which it is apparently good to take a week off every 90 days.
That being said strength work was push press, 1 rep max, and I hit a new record. A clean lift of 175#. No hesitation, no struggle.
Which means I could've gone heavier. Tried 185# but that was a non-starter. Maybe 180#. Next time.
Surprised myself actually.
WOD was a 12 minute AMRAP.
70 double unders (blue: 35 reps)
40 over the bar burpees (blue: 30 rep[s)
20 squat clean thrusters 115# (blue 95#)
10 muscle ups. (blue: chest to bar pull ups)
I did the 70 double unders, but I scaled the burpees (down to 30 reps) since I was scaling the muscle ups anyway, and the clean/thrusters to 95#.
The over the bar burpees sucked. I was so winded that the thrusters took for bloody ever.
I got to the CTB pull ups with only a minute left and manged to get only 6.
Wow. Well I worked hard, and I got a PR.
Cash out was strict pull ups vs double unders, 4 sets for max reps. Pull ups were 5, 6, 5, 4 for 20, double unders were 27, 13, 23 ,34 = 97. Not bad I guess.
Then I spend 10 minutes in my deep squat:
So much more relaxed in the shoes than barefoot. But I really need to get my pelvis in tighter toward my shins. Not sure if it's my quads, hams or aductors.
Work in progress.
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 Push Press PR.
Lift / target weight / current PR
Bench / 190lbs / 195lbs Jan 10, 2014 (up from 185lbs) !!!!!!
Dead Lift / 300lbs / 300lbs Jan 22, 2014 (up from 285lbs) !!!!!
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 / 265lbs Jan 14, 2014 (up from 245lbs) !!!!!
Other lift PRs:
Front Squat 215# Sept 11, 2013
Push Press: 175# (up from 165#) Feb 18, 2014
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
Gotta get back on the clean eating. I've been lazy lately and just ate whatever the rest of the family was eating. I've kept up my supplement regime, except I've run out of the TestAlpha (d-aspartic acid/fenugreek/maca supplement), which it is apparently good to take a week off every 90 days.
That being said strength work was push press, 1 rep max, and I hit a new record. A clean lift of 175#. No hesitation, no struggle.
Which means I could've gone heavier. Tried 185# but that was a non-starter. Maybe 180#. Next time.
Surprised myself actually.
WOD was a 12 minute AMRAP.
70 double unders (blue: 35 reps)
40 over the bar burpees (blue: 30 rep[s)
20 squat clean thrusters 115# (blue 95#)
10 muscle ups. (blue: chest to bar pull ups)
I did the 70 double unders, but I scaled the burpees (down to 30 reps) since I was scaling the muscle ups anyway, and the clean/thrusters to 95#.
The over the bar burpees sucked. I was so winded that the thrusters took for bloody ever.
I got to the CTB pull ups with only a minute left and manged to get only 6.
Wow. Well I worked hard, and I got a PR.
Cash out was strict pull ups vs double unders, 4 sets for max reps. Pull ups were 5, 6, 5, 4 for 20, double unders were 27, 13, 23 ,34 = 97. Not bad I guess.
Then I spend 10 minutes in my deep squat:
So much more relaxed in the shoes than barefoot. But I really need to get my pelvis in tighter toward my shins. Not sure if it's my quads, hams or aductors.
Work in progress.
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 Push Press PR.
Lift / target weight / current PR
Bench / 190lbs / 195lbs Jan 10, 2014 (up from 185lbs) !!!!!!
Dead Lift / 300lbs / 300lbs Jan 22, 2014 (up from 285lbs) !!!!!
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 / 265lbs Jan 14, 2014 (up from 245lbs) !!!!!
Other lift PRs:
Front Squat 215# Sept 11, 2013
Push Press: 175# (up from 165#) Feb 18, 2014
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
Friday, 14 February 2014
Crossfit log for Friday, February 14th
Mixed bag this morning.
Enjoyed the strength work. Disappointed with the skill work, enjoyed the WOD, but my back is a bit sore because of it. So a good morning.
We did close grip bench press, 4 sets of 10. The 3 sets of 12 last time with regular bench I was unable to finish, doing 12, 12, 7 at 135#, but that was right after a 3 rep max at 185#. So I was a bit torn. Decided to go with 125# and had no difficulty.
Which means I chose the exact right weight, or could have gone heavier. I don't think 135# would have been successful, but maybe 130#. Oh well. It was nice to finish the fourth set strong.
Skill was max reps kipping pull up. I've only ever done this once before and made it to 33. I really wanted to try and hit 40, but 35 was a more realistic goal.
Made no difference, I barely got to 25! Very disappointed. I tried again after a long rest, but only managed 15. I can't blame the bench press, last time we had done 10 rep max push press. Oh well, next time.
The WOD was interesting. 7 rounds for time
- 1 rope climb
- 5 dead lifts 225# (did 205#, but probably could have done Rx)
- 20 double unders
Once again I opted to wait for a rope rather than start at a different spot. I knew Kamil would be quick, so I wait for his rope. Rope climb was a snap, except when I used the middle rope, it seems to be more slippery than the others (even the other new rope) and couldn't get a good clamp. Dead lifts were hard, but after a quick break to put collars on I did 4 touch and go, so I likely could have done Rx doing singles.
Double unders went really really really well. First and last round. Took 3 tries but every other round I did 20 unbroken. I felt like a pro!
Big thanks to Kamil for keeping count, I pretty much followed him the whole way but lost count after 3 rounds.
Finished in 13:06. It was a good workout despite the delayed start and the tying of the shoes and getting collars on round 4.
Enjoyed the strength work. Disappointed with the skill work, enjoyed the WOD, but my back is a bit sore because of it. So a good morning.
We did close grip bench press, 4 sets of 10. The 3 sets of 12 last time with regular bench I was unable to finish, doing 12, 12, 7 at 135#, but that was right after a 3 rep max at 185#. So I was a bit torn. Decided to go with 125# and had no difficulty.
Which means I chose the exact right weight, or could have gone heavier. I don't think 135# would have been successful, but maybe 130#. Oh well. It was nice to finish the fourth set strong.
Skill was max reps kipping pull up. I've only ever done this once before and made it to 33. I really wanted to try and hit 40, but 35 was a more realistic goal.
Made no difference, I barely got to 25! Very disappointed. I tried again after a long rest, but only managed 15. I can't blame the bench press, last time we had done 10 rep max push press. Oh well, next time.
The WOD was interesting. 7 rounds for time
- 1 rope climb
- 5 dead lifts 225# (did 205#, but probably could have done Rx)
- 20 double unders
Once again I opted to wait for a rope rather than start at a different spot. I knew Kamil would be quick, so I wait for his rope. Rope climb was a snap, except when I used the middle rope, it seems to be more slippery than the others (even the other new rope) and couldn't get a good clamp. Dead lifts were hard, but after a quick break to put collars on I did 4 touch and go, so I likely could have done Rx doing singles.
Double unders went really really really well. First and last round. Took 3 tries but every other round I did 20 unbroken. I felt like a pro!
Big thanks to Kamil for keeping count, I pretty much followed him the whole way but lost count after 3 rounds.
Finished in 13:06. It was a good workout despite the delayed start and the tying of the shoes and getting collars on round 4.
Wednesday, 12 February 2014
Strength and mobility log for Wednesday, February 12th
Feeling much better today. Slept in until 6:30ish. Didn't go to Crossfit.
Was going to just do mobility but once I got to the Y I couldn't. I was feeling pretty strong.
I still spent the lion's share of the time on the orb, rolling my glutes, hips and calves.
Then I decided to do weighted pull ups. Warmed up with my band and just body weight, then I got the chain belt from the desk and loaded up a 25# plate.
Go big or go home right?
I did 4 sets of 3 (maybe 5, I lost count chatting). I was impressed. I had trouble at 15# last time. Inbetween sets I worked on my ankle flexibility.
Then I sat in my squat for 10 minutes and it sucked. It's day 14 of the 30 day challenge and I'm really sore along the sits bone or the ridge of the pelvis that runs along the sits bone. I guessing one of the aductors (longus or brevis), but I'm really not sure.
It's just really sore. I may take a break, or try just in my shoes rather than barefoot for a couple of days.
Was going to just do mobility but once I got to the Y I couldn't. I was feeling pretty strong.
I still spent the lion's share of the time on the orb, rolling my glutes, hips and calves.
Then I decided to do weighted pull ups. Warmed up with my band and just body weight, then I got the chain belt from the desk and loaded up a 25# plate.
Go big or go home right?
I did 4 sets of 3 (maybe 5, I lost count chatting). I was impressed. I had trouble at 15# last time. Inbetween sets I worked on my ankle flexibility.
Then I sat in my squat for 10 minutes and it sucked. It's day 14 of the 30 day challenge and I'm really sore along the sits bone or the ridge of the pelvis that runs along the sits bone. I guessing one of the aductors (longus or brevis), but I'm really not sure.
It's just really sore. I may take a break, or try just in my shoes rather than barefoot for a couple of days.
Tuesday, 11 February 2014
Strength and mobility log for Tuesday, February 11th
Thinking tomorrow will be a complete rest day. (well maybe just mobility at lunch). So I went to the Y to do some heavy squats.
Worked up to 225#, doing 135#, 185# and 205# for 5 reps each, then 225# for 3 sets of 3. I should have been able to do 5 reps, but 3 took everything I had.
Then I did my mobility homework for physio. Teres major stretch. Rolled around on my new Orb 5" massage ball, and tried to squat in the steam room. Only got 3 minutes and gave up.
I'm done.
Worked up to 225#, doing 135#, 185# and 205# for 5 reps each, then 225# for 3 sets of 3. I should have been able to do 5 reps, but 3 took everything I had.
Then I did my mobility homework for physio. Teres major stretch. Rolled around on my new Orb 5" massage ball, and tried to squat in the steam room. Only got 3 minutes and gave up.
I'm done.
Crossfit log for Tuesday, February 11th
Jury is still out as to whether it was a good idea to go to Crossfit this morning or not.
I'm still not 100%, but I slept well. I figured I'd do what I could, and call it a day.
It was hard.
Strength work was 12 minutes to establish 1 rep max power clean + power jerk.
Maxed out at 175#, with less than a minute left, there was no time to even attempt 180# or 185#.
Following that, we did 3 sets of 1 power clean, 2 hang power cleans, 1 power clean at 70% of max clean and jerk. 70% was 130#, 75% was 139#, so I went with 135# for the sake of easy barbell math.
That went fine. I did 4 sets because the first set I only did 1 from the hang, so I didn't count it.
The would have been awesome if I wasn't so weak from the infection.
4 minute AMRAP:
- 3 chest to bar
- 5 squat cleans 115# (Rx was 135#)
2 minutes rest
8 minute AMRAP:
-5 push press same bar
-9 toes to bar
12 box jumps 24" box
3 rounds + 5 reps (3 ctb, 2 cleans) for the first part
3 rounds + 9 reps (5 push press, 4 t2b) for the second part.
Was completely winded the whole time. Just brutal. Tomorrow will be a rest day, back at it on Thursday.
Spent 10 minutes in a squat with my Asics lifting shoes on.
I'm still not 100%, but I slept well. I figured I'd do what I could, and call it a day.
It was hard.
Strength work was 12 minutes to establish 1 rep max power clean + power jerk.
Maxed out at 175#, with less than a minute left, there was no time to even attempt 180# or 185#.
Following that, we did 3 sets of 1 power clean, 2 hang power cleans, 1 power clean at 70% of max clean and jerk. 70% was 130#, 75% was 139#, so I went with 135# for the sake of easy barbell math.
That went fine. I did 4 sets because the first set I only did 1 from the hang, so I didn't count it.
The would have been awesome if I wasn't so weak from the infection.
4 minute AMRAP:
- 3 chest to bar
- 5 squat cleans 115# (Rx was 135#)
2 minutes rest
8 minute AMRAP:
-5 push press same bar
-9 toes to bar
12 box jumps 24" box
3 rounds + 5 reps (3 ctb, 2 cleans) for the first part
3 rounds + 9 reps (5 push press, 4 t2b) for the second part.
Was completely winded the whole time. Just brutal. Tomorrow will be a rest day, back at it on Thursday.
Spent 10 minutes in a squat with my Asics lifting shoes on.
Monday, 10 February 2014
Strength and mobility log for Monday, February 10th
Amoxil is taking it's time to kick in. Advil and Tylenol are helping. Didn't go to Crossfit this morning. Heard they worked on snatch and power snatch.
So I worked on power snatch. Tried a couple of overhead squats but it wasn't happening.
I would've tried some split snatch but I was feeling kinda weak, so I did some power snatch from the floor and some from the hang.
Worked up to 115# from the floor, dropped back to 95# from the hang.
Snatch need a lot of work.
Then I sat in my deep squat for 10 minutes in my racing flats (4mm drop) and was very comfortable.
I did an extra 5 minutes in the steam room afterwards.
This day 12 for me, although some days I only did 15 or 20 minutes, but it's definitely helping
So I worked on power snatch. Tried a couple of overhead squats but it wasn't happening.
I would've tried some split snatch but I was feeling kinda weak, so I did some power snatch from the floor and some from the hang.
Worked up to 115# from the floor, dropped back to 95# from the hang.
Snatch need a lot of work.
Then I sat in my deep squat for 10 minutes in my racing flats (4mm drop) and was very comfortable.
I did an extra 5 minutes in the steam room afterwards.
This day 12 for me, although some days I only did 15 or 20 minutes, but it's definitely helping
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