Really struggled to get out of bed this morning. Kids were up in the night, I had a couple of drinks over supper and I was in bed at like 11pm. Granted I'd had a good nap that afternoon, but when my alarm went off at 4:50am, I promptly fell back to sleep.
I woke with a start at 5:03. Still plenty of time to get ready, I just had to convince myself to go. Finally I just rolled out of bed and went into autopilot mode.
I'm glad I a did. Had one of my best workouts in a long time.
Started with back squats, 5x5 at 75%, unlike last week I stayed at 75% (235#) I was working with Kamil and he was doing 185#. I felt bad enough adding 50# to mine, (I know he doesn't care, he a big boy and can handle his own ego, but still) adding another 20# for the last 2 sets wouldn't have felt right.
And really 235# is heavy. I was getting pretty tired at the end of the 4th set and still had another set of 5 to go.
The we switched to strict press for 5 sets of 3 at 80%, which for me was 105#. I asked Kamil what he had in mind and he said 110# ish, I said "perfect"!
Over head is so much weaker than my squat, I really need to work on that.
Finally the WOD was 6 rounds!
- 10 thrusters at 105#/75#
- 5 muscle ups
Scaled the weight to 95#, and the muscle ups to chest to bar pull ups.
This went really well. Don't know if the knee sleeves help, or what but I really nailed the thrusters.
Struggled in the middle rounds with the CTB.
Was right behind both Matt and Kamil on round 5, went strait to the bar and did 6 thrusters, then a short break and the last 4. Was at the pull up bar first and went as quick as I could, doing singles, and jumping right back up on the bar.
Finishin in 12:33, 5 seconds ahead of Kamil and 25 seconds ahead of Matt. Felt good to finish strong like that.
Monday, 8 June 2015
Thursday, 4 June 2015
Running log for Thursday, June 4th
First time running twice in the same week since the calf issue started over a month ago.
First time running more than 5km since... well... in months! Ran to the canal Ritz, which is 3.4km from the Y, for a total of 6.8km in 41:35. No calf issues, rolled them before heading out.
For a warm sunny day with little wind, I'm happy with that.
Made it to the half-way point in 20:29, so lost 36 seconds on the way back.
Average pace was 6:07/km. Felt so slow. I'm gonna need patience.
First time running more than 5km since... well... in months! Ran to the canal Ritz, which is 3.4km from the Y, for a total of 6.8km in 41:35. No calf issues, rolled them before heading out.
For a warm sunny day with little wind, I'm happy with that.
Made it to the half-way point in 20:29, so lost 36 seconds on the way back.
Average pace was 6:07/km. Felt so slow. I'm gonna need patience.
Crossfit log for Thursday, June 4th
Rough time getting out of bed. Too many things going on, I mustn't be sleeping soundly.
Managed to get there in time for the 3 WOD special. No strength, no skills, just work.
For time:
3 rounds of:
- 10 Toes-to-bars
- 10 Front Squats, 155/105 lbs (scaled to 115#)
-- then --
Rest 2 mins
-- then --
3 rounds of:
- 5 Muscle-ups (scaled to ring dips)
- 25 Air Squats
- 7 Shoulder-to-Overheads, 155/105 lbs (scaled to 115#)
-- then --
Rest 2 mins
-- then --
3 rounds of:
- 15 Kettlebell Swings, 24/16 kg (scaled to 20kg)
- 10 Burpees
Brutal.
Toes to bar killed me off the bat. Front squats were fine until round 3, at 115# it was manageable. Finishe at 5:52, a full minute after everyone else.
2:00 break, started up at 7:52
Dips and air squats are strengths, go through them fast, made up some time
but then legs were fried, so no drive in the push press, and arms were fried so no push left in the arms. Needless to say the STO was murder, even if it was only 7 reps. Finished at 16:06, so just over 8 minutes
2:00 break, started at 18:08
Thought I was smart and broke up the rep scheme, did 7 kb swings + 5 burpees + 8 kb swings + 5 burpees.
Didn't help. I was still half dead. Did the last two rounds as laid out on the board 15 and 10. Took forever.
Finished in 26:00 flat. (so 8 minutes for the last part).
Dripping sweat, dead tired. Glad that's over.
Managed to get there in time for the 3 WOD special. No strength, no skills, just work.
For time:
3 rounds of:
- 10 Toes-to-bars
- 10 Front Squats, 155/105 lbs (scaled to 115#)
-- then --
Rest 2 mins
-- then --
3 rounds of:
- 5 Muscle-ups (scaled to ring dips)
- 25 Air Squats
- 7 Shoulder-to-Overheads, 155/105 lbs (scaled to 115#)
-- then --
Rest 2 mins
-- then --
3 rounds of:
- 15 Kettlebell Swings, 24/16 kg (scaled to 20kg)
- 10 Burpees
Brutal.
Toes to bar killed me off the bat. Front squats were fine until round 3, at 115# it was manageable. Finishe at 5:52, a full minute after everyone else.
2:00 break, started up at 7:52
Dips and air squats are strengths, go through them fast, made up some time
but then legs were fried, so no drive in the push press, and arms were fried so no push left in the arms. Needless to say the STO was murder, even if it was only 7 reps. Finished at 16:06, so just over 8 minutes
2:00 break, started at 18:08
Thought I was smart and broke up the rep scheme, did 7 kb swings + 5 burpees + 8 kb swings + 5 burpees.
Didn't help. I was still half dead. Did the last two rounds as laid out on the board 15 and 10. Took forever.
Finished in 26:00 flat. (so 8 minutes for the last part).
Dripping sweat, dead tired. Glad that's over.
Wednesday, 3 June 2015
Strength/skill log for Wednesday, June 3rd
Short session at the Y at lunch. I did the strength/skill portion of yesterday's Crossfit workout, which I missed, but Kiza and Clarisse went in the evening.
Snatch grip complex: 2 behind the neck snatch grip push press + 2 overhead squats. For 4 sets, 2 at 70% and 2 at 75%. I did 95# and 105#.
Last OHS came forward on the way up and I had to bail. Still need work on this. Some days I've got it, other, it's a mess.
After that I did some strict press working up a single at 125# but failing at 135# (I guess I need to work those negatives more).
Snatch grip complex: 2 behind the neck snatch grip push press + 2 overhead squats. For 4 sets, 2 at 70% and 2 at 75%. I did 95# and 105#.
Last OHS came forward on the way up and I had to bail. Still need work on this. Some days I've got it, other, it's a mess.
After that I did some strict press working up a single at 125# but failing at 135# (I guess I need to work those negatives more).
Tuesday, 2 June 2015
Running log for Tuesday, June 2nd
Best run so far.
The cool and overcast weather certainly helped.
I focused on form and let pace take care of itself.
Made to the halfway point in 14:05, no stopping, not for water, not for shoe laces, not for tight calves, not even for traffic.
Got back in 28:28.
So 14:23 for the second half, which is almost all slightly uphill.
I had to use a pace calculator, how sad is that. 5:41/km average pace.
Felt solid.
The cool and overcast weather certainly helped.
I focused on form and let pace take care of itself.
Made to the halfway point in 14:05, no stopping, not for water, not for shoe laces, not for tight calves, not even for traffic.
Got back in 28:28.
So 14:23 for the second half, which is almost all slightly uphill.
I had to use a pace calculator, how sad is that. 5:41/km average pace.
Felt solid.
Olympic lifting log for Monday, June 1st
Started my Introduction to snatch and clean and jerk class. Took it as a refresher and to help focus my training on power and Olympic lifts instead of strength.
It was exhausting. Lesson one was all about clean and jerk.
Started with basics:
- bouncing and jumping while holding the bar at the hang.
- jumping with the bar can catching it in a power clean.
- power cleaning the bar and slowly descending into a front squat
Everything was 5 reps.
The we added a small amount of weight and did the power clean drill and the power clean + slow controlled front squat. I started with 95#, but quickly dropped to 75#
Focus was on linear bar path and speed under the bar. We did a drill with 5 reps where each rep was faster than the last. So start with power clean into a 3 second front squat, then 2 seconds then 1, then right into the bottom.
We added a bit more weight (went back up to 95#) and did this drill again.
Thankfully we switched to jerks after that. Pulling was getting hard on the grip strength.
We stripped the bars and started with strict press for 5, the push press and finally power jerk. All in sets of 5.
The goal was to focus on linear bar path again, and speed under the bar, again. He wanted us to reduce the hang time as much as possible. What I noticed is that you want to actually stop the bar's upward momentum by pushing yourself under it then gripping it tightly while it is till moving upward.
He instructed us to turn our feet out for the dip so the knees go out. I found this unnecessary, if you create torque in you ankles and hips the knees go out even if the feet are pointing forward and the torque give a more stable base.
We moved on to split jerks and started some combination drills:
- 3 cleans + 1 jerk
- 2 cleans + 2 jerks
- 1 clean + 1 jerk + 1 clean + 1 jerk
sometime he 'd throw a front squat in there or a lower the bar to the ground and pull back up to the hang.
It was exhausting.
We added a bit more weight and did more drill like these before calling it a night.
I think the most weight I put on the bar was 110#, and I was sweating bullets. I slept really well.
It was exhausting. Lesson one was all about clean and jerk.
Started with basics:
- bouncing and jumping while holding the bar at the hang.
- jumping with the bar can catching it in a power clean.
- power cleaning the bar and slowly descending into a front squat
Everything was 5 reps.
The we added a small amount of weight and did the power clean drill and the power clean + slow controlled front squat. I started with 95#, but quickly dropped to 75#
Focus was on linear bar path and speed under the bar. We did a drill with 5 reps where each rep was faster than the last. So start with power clean into a 3 second front squat, then 2 seconds then 1, then right into the bottom.
We added a bit more weight (went back up to 95#) and did this drill again.
Thankfully we switched to jerks after that. Pulling was getting hard on the grip strength.
We stripped the bars and started with strict press for 5, the push press and finally power jerk. All in sets of 5.
The goal was to focus on linear bar path again, and speed under the bar, again. He wanted us to reduce the hang time as much as possible. What I noticed is that you want to actually stop the bar's upward momentum by pushing yourself under it then gripping it tightly while it is till moving upward.
He instructed us to turn our feet out for the dip so the knees go out. I found this unnecessary, if you create torque in you ankles and hips the knees go out even if the feet are pointing forward and the torque give a more stable base.
We moved on to split jerks and started some combination drills:
- 3 cleans + 1 jerk
- 2 cleans + 2 jerks
- 1 clean + 1 jerk + 1 clean + 1 jerk
sometime he 'd throw a front squat in there or a lower the bar to the ground and pull back up to the hang.
It was exhausting.
We added a bit more weight and did more drill like these before calling it a night.
I think the most weight I put on the bar was 110#, and I was sweating bullets. I slept really well.
Monday, 1 June 2015
Crossfit log for Monday June 1st.
Woke up before my alarm, so I turned it off so as not to wake Kiza. But then I fell asleep.
Thankfully I woke up only 15 minutes later and hurried out the door. Had to wait on a passing skunk, then got stuck behind some slow drivers. Frustrating morning.
We were doing partner Tommy V. A workout that, as I had watch it at regionals with Clarisse, I remember telling, I'm really glad I don't have to do that workout.
Yay.
We started with 5 sets of 5 back squats at 70% (going heavier than last time).
I was a bit late getting in so I worked up quickly, my last warm up set was 5 @ 185#. I did 2 working sets at 225#, then decided to do the last 3 at 245# to make things interesting. But after 2 sets at 245# I was out of time (and I knew I had a ton of thrusters left to do), so I counted my set at 185# and called it even.
Tommy V:
- 21 thrusters @ 115#/75#
- 12 rope climbs
- 15 thrusters
- 9 rope climbs
- 9 thrusters
- 6 rope climbs
Thankfully the rope climbs would be shared, so I only had to do 14 instead of 27. (Being the stronger rope climber, I did the extra one for my partner Dave).
As I did Friday, I scaled the weight on the thrusters to women's Rx which was 75# which was good, it made the workout all about the rope climbs. I probably could have split the difference and done 95#, but I'm glad i didn't
Coach Alex was giving the class, but coach Connor was around doing some strength work in the back.
Both coaches took the time to complement me on my rope climbs, Alex did twice. Felt good on my old man ego.
Finished in 18:10
Thankfully I woke up only 15 minutes later and hurried out the door. Had to wait on a passing skunk, then got stuck behind some slow drivers. Frustrating morning.
We were doing partner Tommy V. A workout that, as I had watch it at regionals with Clarisse, I remember telling, I'm really glad I don't have to do that workout.
Yay.
We started with 5 sets of 5 back squats at 70% (going heavier than last time).
I was a bit late getting in so I worked up quickly, my last warm up set was 5 @ 185#. I did 2 working sets at 225#, then decided to do the last 3 at 245# to make things interesting. But after 2 sets at 245# I was out of time (and I knew I had a ton of thrusters left to do), so I counted my set at 185# and called it even.
Tommy V:
- 21 thrusters @ 115#/75#
- 12 rope climbs
- 15 thrusters
- 9 rope climbs
- 9 thrusters
- 6 rope climbs
Thankfully the rope climbs would be shared, so I only had to do 14 instead of 27. (Being the stronger rope climber, I did the extra one for my partner Dave).
As I did Friday, I scaled the weight on the thrusters to women's Rx which was 75# which was good, it made the workout all about the rope climbs. I probably could have split the difference and done 95#, but I'm glad i didn't
Coach Alex was giving the class, but coach Connor was around doing some strength work in the back.
Both coaches took the time to complement me on my rope climbs, Alex did twice. Felt good on my old man ego.
Finished in 18:10
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