Finally back at Crossfit, two days off, for different reasons.
Started with alternating jerks and back squats.
5 sets of 3 jerks @ 75% of max clean and jerk.
5 sets of 10 back squats @ 75% of max clean and jerk.
1 min rest after each set.
I did 135# instead of 138#, meh.
I was worried about the jerks with my groin discomfort, but at that weight it apparently wasn't an issue.
I could still feel it in the bottom of the squat though, but at 135# is wasn't too bad.
Around this I managed to hang for 2 sets of 1:15 on the rings, and another 1:00 also on the rings. Then added a 0:30 on the pull up bar and finished off with 1:00 on the pull up bar. So 5:00 accrued so far today. I'll do some more at lunch.
The WOD was an 8 minutes AMRAP of:
- 12 handstand push ups (scaled to 6)
- 6 power snatch 135#/95#
Started with one abmat, ended up with two after the first round.
Opted for women's weight at 95# and that was plenty!
Only made 2 full rounds and 10 reps, 6 hspu and 4 snatches on the last round.
Thursday, 14 August 2014
Wednesday, 13 August 2014
Strength log for Wednesday, August 13th
I think my max dead lift is more than 325#
I just hit 3 sets of 3 at 90% (295#) and it was way too easy. Compared to the struggle on the back squats, strict press and even bench from 2 weeks ago, that was too easy.
Week after next I'll be testing some 1 rep maxes and I think I'll test dead lift a week earlier, so I'm testing everything at the same time. (and I think I'll wait an extra week for bench).
Also did 5 minutes and 45 seconds of hanging. Much better today, was able to hit 1 full minutes 5 times. I look forward to trying tomorrow at Crossfit on a real pull up bar.
I just hit 3 sets of 3 at 90% (295#) and it was way too easy. Compared to the struggle on the back squats, strict press and even bench from 2 weeks ago, that was too easy.
Week after next I'll be testing some 1 rep maxes and I think I'll test dead lift a week earlier, so I'm testing everything at the same time. (and I think I'll wait an extra week for bench).
Also did 5 minutes and 45 seconds of hanging. Much better today, was able to hit 1 full minutes 5 times. I look forward to trying tomorrow at Crossfit on a real pull up bar.
Tuesday, 12 August 2014
Strength log for Tuesday, August 12th
I am going to be so sore by Thursday.
Repeated week 5 for shoulder press, 3x3 at 125#. Rough, but unaffected by the groin issue so was able to hit the target weight without any problems.
10 days off, wasn't a great idea. But the break will hopefully help in the long run.
After hitting my 3 sets I did my first instalment of the 30 day hanging challenge from Ido Portal, accrue 7 minutes per day of hanging. For me it will be only passive hanging to help with flexibility and mobility. Maybe near the end I'll add some active hanging and swinging. We'll see.
Tomorrow will be dead lifts, if I'm able to move at all that is.
Repeated week 5 for shoulder press, 3x3 at 125#. Rough, but unaffected by the groin issue so was able to hit the target weight without any problems.
10 days off, wasn't a great idea. But the break will hopefully help in the long run.
After hitting my 3 sets I did my first instalment of the 30 day hanging challenge from Ido Portal, accrue 7 minutes per day of hanging. For me it will be only passive hanging to help with flexibility and mobility. Maybe near the end I'll add some active hanging and swinging. We'll see.
Tomorrow will be dead lifts, if I'm able to move at all that is.
Monday, 11 August 2014
Strength log for Monday, August 11th
Talked it over with Kiza and decided to repeat week 5. So 3x3 at 90%.
As I was working up I decided to do 85% instead. Although I hadn't felt any discomfort in my groin/aductor in a few days, as soon as I got in the bottom of my squat at 225#, I could feel it. I didn't hurt per se, but I could feel it.
So I did 245# instead of 255#, on the last set I really drifted forward on the second rep, so I called it quits. Just too worried about re-injuring. It's been getting better lately, so best to be conservative.
I expect I'll be fine with press and bench, and front squat is a bit lighter so I'll see how that goes before deciding what to tackle next week.
As I was working up I decided to do 85% instead. Although I hadn't felt any discomfort in my groin/aductor in a few days, as soon as I got in the bottom of my squat at 225#, I could feel it. I didn't hurt per se, but I could feel it.
So I did 245# instead of 255#, on the last set I really drifted forward on the second rep, so I called it quits. Just too worried about re-injuring. It's been getting better lately, so best to be conservative.
I expect I'll be fine with press and bench, and front squat is a bit lighter so I'll see how that goes before deciding what to tackle next week.
Crossfit log for Monday, August 11th
First day back at Crossfit in what seems like ages. (not as long as my blog says, I've forgot to log my last workout before vacation, I just posted my last strength workout, but have had to ask my crew to remind me of what we did at Crossfit).
It was a good workout to comeback to. Long, but good, and very easily scalable.
Started with an 18 minute EMOM, odd minutes, power snatches (5-5-5-3-3-3-1-1-1) and even minutes double unders 30-40, (or scale)
The guideline for the double unders was to try and keep about 30 seconds to rest before going back to the snatches.
Took it easy, first day back, did 75# for the sets of 5, 85# for the sets of 3 and 95#(1) and 105#(2) for the singles.
Double unders went really well for the first 4, did 30 reps almost all unbroken, then it fell apart and I hit 15 with 15 seconds left, the I hit 5, just stopped at 30 seconds, it wasn't going anywhere.
After that I hit 30 again but had to work to within 10 seconds of the buzzer, the next to last I had a good run and went 30 almost all unbroken, and the last one, since we weren't doing snatches again, we took the whole minutes and I still only managed 30. Oh well. It was a fast rope and I just wasn't used to it.
The WOD was a 12 minute AMRAP:
- 10 burpee box jumps
- 4 ring dips
each round add one ring dip (1st round 4, 2nd round 5, 3rd round 6, etc...)
Paced the burpees, ring dips were fast. after 4th round I started to fade fast. Stalled on the 8 ring dips, made 5 with 20 seconds left and just stopped, I tried a last one, but couldn't get back up to save my life.
77 reps. I'll take it.
I just got the low down on the workout from the 31st I forgot to log, I'll do that now.
It was a good workout to comeback to. Long, but good, and very easily scalable.
Started with an 18 minute EMOM, odd minutes, power snatches (5-5-5-3-3-3-1-1-1) and even minutes double unders 30-40, (or scale)
The guideline for the double unders was to try and keep about 30 seconds to rest before going back to the snatches.
Took it easy, first day back, did 75# for the sets of 5, 85# for the sets of 3 and 95#(1) and 105#(2) for the singles.
Double unders went really well for the first 4, did 30 reps almost all unbroken, then it fell apart and I hit 15 with 15 seconds left, the I hit 5, just stopped at 30 seconds, it wasn't going anywhere.
After that I hit 30 again but had to work to within 10 seconds of the buzzer, the next to last I had a good run and went 30 almost all unbroken, and the last one, since we weren't doing snatches again, we took the whole minutes and I still only managed 30. Oh well. It was a fast rope and I just wasn't used to it.
The WOD was a 12 minute AMRAP:
- 10 burpee box jumps
- 4 ring dips
each round add one ring dip (1st round 4, 2nd round 5, 3rd round 6, etc...)
Paced the burpees, ring dips were fast. after 4th round I started to fade fast. Stalled on the 8 ring dips, made 5 with 20 seconds left and just stopped, I tried a last one, but couldn't get back up to save my life.
77 reps. I'll take it.
I just got the low down on the workout from the 31st I forgot to log, I'll do that now.
Crossfit log for Thursday, July 31st
Totally forgot to log this workout, even after remembering the strength workout from the day before, I still forgot this one. It wasn't until I was halfway through logging today's workout that it dawned on me, and I had to ask my crew to remind me what we did. It was completely gone from my brain.
I do remember that I slept in, and went to the 6:30 class instead, and thankfully it wasn't full. Close, but not quite full.
Thankfully Julien came through form me.
The workout was 4 rounds for time:
- 7 handstand push ups
- 10 dead lifts 225# (scaled to 205#, but really, I should have done 225#)
- 20 wall balls 20# med ball.
HSPU were supposed to be strict, but since I can't do that, I went with 1 abmat, which I occasionally do instead my usual two, I figured if it called for strict it's supposed to be challenging.
Middle of round 2 I got an extra abmat.
No idea what my time was. Likely dead last.
We followed that up with 5 rounds of alternating 5 strict press with toes to bar.
Pick a number of t2b you can maintain for 5 rounds. They went well, 8 or 9 reps unbroken. Looked like I knew what I was doing.
I did 105# for the presses. Made only 4 rounds, I had a plane to catch and round 4 was a struggle, especially after all those hspu!
Done it done. And now, thankfully it's logged.
I do remember that I slept in, and went to the 6:30 class instead, and thankfully it wasn't full. Close, but not quite full.
Thankfully Julien came through form me.
The workout was 4 rounds for time:
- 7 handstand push ups
- 10 dead lifts 225# (scaled to 205#, but really, I should have done 225#)
- 20 wall balls 20# med ball.
HSPU were supposed to be strict, but since I can't do that, I went with 1 abmat, which I occasionally do instead my usual two, I figured if it called for strict it's supposed to be challenging.
Middle of round 2 I got an extra abmat.
No idea what my time was. Likely dead last.
We followed that up with 5 rounds of alternating 5 strict press with toes to bar.
Pick a number of t2b you can maintain for 5 rounds. They went well, 8 or 9 reps unbroken. Looked like I knew what I was doing.
I did 105# for the presses. Made only 4 rounds, I had a plane to catch and round 4 was a struggle, especially after all those hspu!
Done it done. And now, thankfully it's logged.
Strength work for Wednesday, July 30th
Looks like I forgot to post my last workout before going on vacation.
If memory serves and I followed the program (because I have absolutely no recollection of the workout) I would've done bench press for 3 sets of 3 at 195# (90% of max)
I suspect that it was a struggle as all the 90% work has been. I vaguely remember having to lift my but off the bench to get the final rep.
I may have worked on my pull downs for muscle up progression.
There you have it. At least there is a record.
If memory serves and I followed the program (because I have absolutely no recollection of the workout) I would've done bench press for 3 sets of 3 at 195# (90% of max)
I suspect that it was a struggle as all the 90% work has been. I vaguely remember having to lift my but off the bench to get the final rep.
I may have worked on my pull downs for muscle up progression.
There you have it. At least there is a record.
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