Overhead squat day at the Y.
Able to get down a bit more easily, but my shoulders internally rotate a bit as I approach the bottom position.
Nothing I do seems to prevent this from happening.
Maybe I'll talk to Rob about it. Which reminds me I need to rebook.
Five sets of 2 - 3 reps at 65#.
Tuesday, 6 May 2014
Crossfit log for Tuesday, May 6th
Team WOD today. Which makes you work harder so as not to let down your partner.
Started with behind the neck snatch grip push press. 4 sets of 4. Did 135#. Rough.
WOD was 6 rounds for time, parnter WOD alternate rounds.
- 5 squat cleans 135#/85#
- 10 pull ups
- 200m row
While partner A works, partner B has one attempt to do an L-sit for max time.
Cumulative time of all 6 L-sits is subtracted from your WOD time for final score.
Worked with Natasha, we went 14:08 for the WOD and had a total of 1:54 of L-sit time for a score of 12:14
Intense.
Started with behind the neck snatch grip push press. 4 sets of 4. Did 135#. Rough.
WOD was 6 rounds for time, parnter WOD alternate rounds.
- 5 squat cleans 135#/85#
- 10 pull ups
- 200m row
While partner A works, partner B has one attempt to do an L-sit for max time.
Cumulative time of all 6 L-sits is subtracted from your WOD time for final score.
Worked with Natasha, we went 14:08 for the WOD and had a total of 1:54 of L-sit time for a score of 12:14
Intense.
Monday, 5 May 2014
Stength and mobility log for Monday, May 5th
Good day at the Y.
Half the plan executed flawlessly, the other half abandoned. Wisely.
Was going to do 5 sets of 5 strict press at 95# then do some split jerk, upto something heavy.
Did the strict press, called it a day. at 75% of max, this should be way easier, but it's not. I'll have to build up more slowly I think and try to hit 130# again in a few weeks.
Rolled my lats and upper back, enjoying the blissful agony.
Half the plan executed flawlessly, the other half abandoned. Wisely.
Was going to do 5 sets of 5 strict press at 95# then do some split jerk, upto something heavy.
Did the strict press, called it a day. at 75% of max, this should be way easier, but it's not. I'll have to build up more slowly I think and try to hit 130# again in a few weeks.
Rolled my lats and upper back, enjoying the blissful agony.
Crossfit log for Monday, May 5th
Mondays are rough getting out of bed, but I have never regretting going to the gym before the sun is up.
Today we started with snatch work. 4 heavy singles @ 90% of 1 rep max.
90% of 130# is 117#, so I rounded down to 115# and it was a good call.
Attempts 1 and 3 were wobbly, but 2 and 4 were rock solid. It's really starting to come back. I should be able to test my 1 rep max soon.
After that we did more back pause squats. 5 sets of 4, pausing 3 seconds at the bottom, no bounce coming up. Settled on 185#. First two reps were easy, last two were rough. So I guess it was a good weight.
The WOD was a killer. A relentless but thankfully short killer.
21-15-9 10 minute cap (called a mercy cap!)
- dead lifts 185#
- wall balls 20#
EMOM 6 burpees.
Workout starts with burpees.
First round was awesome, 6 burpees in 17 seconds, 14 of 21 dead lifts.
Second round was ok, 19 seconds for the burpees, finished off the dead lifts and got 1 whole wall ball.
From this point on is sucked. Burpees and wall balls don't mix. I was reduced to 5 wall balls per round, and 3 or 4 dead lifts.
Made it to 11 dead lifts of the 15, so 53 total reps. I was gassed. There was nowhere to catch your breath. Glad that's over.
Today we started with snatch work. 4 heavy singles @ 90% of 1 rep max.
90% of 130# is 117#, so I rounded down to 115# and it was a good call.
Attempts 1 and 3 were wobbly, but 2 and 4 were rock solid. It's really starting to come back. I should be able to test my 1 rep max soon.
After that we did more back pause squats. 5 sets of 4, pausing 3 seconds at the bottom, no bounce coming up. Settled on 185#. First two reps were easy, last two were rough. So I guess it was a good weight.
The WOD was a killer. A relentless but thankfully short killer.
21-15-9 10 minute cap (called a mercy cap!)
- dead lifts 185#
- wall balls 20#
EMOM 6 burpees.
Workout starts with burpees.
First round was awesome, 6 burpees in 17 seconds, 14 of 21 dead lifts.
Second round was ok, 19 seconds for the burpees, finished off the dead lifts and got 1 whole wall ball.
From this point on is sucked. Burpees and wall balls don't mix. I was reduced to 5 wall balls per round, and 3 or 4 dead lifts.
Made it to 11 dead lifts of the 15, so 53 total reps. I was gassed. There was nowhere to catch your breath. Glad that's over.
Friday, 2 May 2014
Strength log for Friday, May 2nd
Too tired. Long week. Too much work.
Naturally I went to the Y anyway. Did bench. 3 sets of doubles at 185#.
Rougher than it should've been, but just laying bricks.
Naturally I went to the Y anyway. Did bench. 3 sets of doubles at 185#.
Rougher than it should've been, but just laying bricks.
Crossfit log for Friday, May 2nd
Lots of work today at Crossfit.
Started with 1 rep max clean. This took the most time as we needed to warm up adequately given it's a 5:30am class.
Felt sluggish, after yesterday's heavy squats, I was worried I wouldn't even hit my current PR of 185#
At first I didn't get it, second attempt was even worse. So I went back down to 165# and got it, then 175#, got that. and finally 185# again. Missed.
Everyone else was finished but I had set up for a final attempt. All eyes on me, must've helped. I finally got it it.
Then we did 4 sets of 4 one and a quarter back squats, so the opposite of the pause squats where there is no bounce, this kind there are two bounces. Down once, up to just above parallel down again and backup to the top.
I was hurting from yesterday's squats and my partner Kamil, who had just PR'd his clean at 225#!!! was thankfully going easy on the is, so we stayed at 135# and I was happy with that.
The WOD was a bit odd. It's from the Regionals Team evens
For time:
49 pull ups
7 front squats (from the floor)
So you had to clean the weight for the front squats, clean was the limiter. Rx was 245#. Yeah. Not happening. Women's Rx wa only 145# (that an abnormally large weight gap). I figured if I could clean it once, I'd do the 7 squats unbroken. There was no plan to clean it a second time. So I figured I should be able to clean 175#. Close to my PR but, not that difficult of a lift. And once it's up. 175# fronts squats aren't a big deal.
Well that didn't happen.
I started with 34 unbroken pull ups. A new PR. Then 11 and finally 4. Was done the pullups in 2:15.
Took the time to put on my lifting belt. Didn't help, I was way too fatigued. Dropped to 165#. Nope. Finally ended up doing Women's Rx.
Final time 6:16. Over 4 minutes to settle on the weight and do 7 front squats.
Man that was rough.
Started with 1 rep max clean. This took the most time as we needed to warm up adequately given it's a 5:30am class.
Felt sluggish, after yesterday's heavy squats, I was worried I wouldn't even hit my current PR of 185#
At first I didn't get it, second attempt was even worse. So I went back down to 165# and got it, then 175#, got that. and finally 185# again. Missed.
Everyone else was finished but I had set up for a final attempt. All eyes on me, must've helped. I finally got it it.
Then we did 4 sets of 4 one and a quarter back squats, so the opposite of the pause squats where there is no bounce, this kind there are two bounces. Down once, up to just above parallel down again and backup to the top.
I was hurting from yesterday's squats and my partner Kamil, who had just PR'd his clean at 225#!!! was thankfully going easy on the is, so we stayed at 135# and I was happy with that.
The WOD was a bit odd. It's from the Regionals Team evens
For time:
49 pull ups
7 front squats (from the floor)
So you had to clean the weight for the front squats, clean was the limiter. Rx was 245#. Yeah. Not happening. Women's Rx wa only 145# (that an abnormally large weight gap). I figured if I could clean it once, I'd do the 7 squats unbroken. There was no plan to clean it a second time. So I figured I should be able to clean 175#. Close to my PR but, not that difficult of a lift. And once it's up. 175# fronts squats aren't a big deal.
Well that didn't happen.
I started with 34 unbroken pull ups. A new PR. Then 11 and finally 4. Was done the pullups in 2:15.
Took the time to put on my lifting belt. Didn't help, I was way too fatigued. Dropped to 165#. Nope. Finally ended up doing Women's Rx.
Final time 6:16. Over 4 minutes to settle on the weight and do 7 front squats.
Man that was rough.
Thursday, 1 May 2014
Strength log for Thursday, May 1st
Since I didn't go to Crossfit this morning I geared up to do some heavy lifting at the Y.
Started with some snatch work. Similar to Tuesday, I did some split snatch, and split snatch from the hang. Working up to 115#.
Just getting back into it, I was so out of practice that my landing had been suffering. Was pretty good today. It's coming back to me.
Then I did some back squats.
5 sets of heavy doubles. 245#-245#-255#-255#-265#(1)
Was nice to get my current max for one rep after all that work.
Started with some snatch work. Similar to Tuesday, I did some split snatch, and split snatch from the hang. Working up to 115#.
Just getting back into it, I was so out of practice that my landing had been suffering. Was pretty good today. It's coming back to me.
Then I did some back squats.
5 sets of heavy doubles. 245#-245#-255#-255#-265#(1)
Was nice to get my current max for one rep after all that work.
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