Almost got to bed early. Earlier than Sunday anyway.
Delilah's 4:03 wake up, helped me get out of bed not long after the alarm finally went off.
Today we started with the oh so fun 100 double unders and 40 push ups.
Can you combine any two things that suck more than that? I don't think so.
Then we did snatch, singles at 80%, 85%, 88% and 90% of max.
I did 115#, 120# and 125# (3).
Plan was to go 130# for the last, but I missed all three attempts at 125#. I wasn't jumping with the bar, and I wasn't committing to getting under it. Until the last attempt that, is, it was so much more powerful that it practically flew away from me, it was all I could do to hold on to it!
So I have a better snatch in me, I just need to put all the pieces together.
The WOD was not fun.
3 rounds for time of:
- 25 pull ups
- run 400m
- 10 snatches 115#/75#
Went with women's Rx, this allowed me to keep moving where anything heavier would have bottlenecked me.
The pull ups were rough after the first round and the run sucked, but the snatches were okay. I arguably could have done 95#, but whatever.
20:46. Last, of course, but a really good workout.
Tuesday, 7 July 2015
Monday, 6 July 2015
Skills log for Monday, June 6th
Was going to run at lunch, but Kiza found out she got the job she'd interviewed for, so we had a little celebratory lunch together. It was also stinking hot outside, so I opted for my rings workout, which I haven't done in ages.
Did the standard routine:
- holds 3 sets of 10 seconds.
- tucks 3 sets of 3 hold for 3 seconds
- dips 3 sets of 5
- reverse row sit backs, 3 sets of 3
- pull ups 3 sets of 3
Ridiculously hard.
Did the standard routine:
- holds 3 sets of 10 seconds.
- tucks 3 sets of 3 hold for 3 seconds
- dips 3 sets of 5
- reverse row sit backs, 3 sets of 3
- pull ups 3 sets of 3
Ridiculously hard.
Crossfit log for Monday, July 6th
Wow! What an exhausting morning.
We started with 8 sets of 2 back squats at 60% of max, so 195#.
That went well. But that was followed by strict press, 5 sets of 4 at 80%.
Which is like 110#, but I hate dealing with fractional plates, so I did 115#.
Yeah, that didn't work out so well. 4 set stalled at 2 reps. Peeled back to 105# for set 5, no issue. 110# likely would have been perfect. Go figure.
Then the "pre-WOD" was a 4 rounds on 3:00 of
- row 250m
- 25 wall balls
- rest remaining time.
This was crazy. The first round was okay, even went unbroken on the wall balls. But, the next three rounds were a sufferfest.
The last round was so slow, but three minutes is a ton of time when you don't have to get back to the rower.
The actual WOD was a 6min AMRAP of:
- 6 handstand push ups (scaled to 5 with 1 abmat and a thin 5# plate)
- 4 high box jumps (36"/30") (everyone did 30", that was enough).
The hspu scaling worked well for 3 rounds, I ran out of arms on round 4 and after too many re-tries, I did the last 2 reps as regular push ups.
Box jumps were fine. Missed only one, and didn't hurt myself as a result.
A lot of volume for a Monday.
We started with 8 sets of 2 back squats at 60% of max, so 195#.
That went well. But that was followed by strict press, 5 sets of 4 at 80%.
Which is like 110#, but I hate dealing with fractional plates, so I did 115#.
Yeah, that didn't work out so well. 4 set stalled at 2 reps. Peeled back to 105# for set 5, no issue. 110# likely would have been perfect. Go figure.
Then the "pre-WOD" was a 4 rounds on 3:00 of
- row 250m
- 25 wall balls
- rest remaining time.
This was crazy. The first round was okay, even went unbroken on the wall balls. But, the next three rounds were a sufferfest.
The last round was so slow, but three minutes is a ton of time when you don't have to get back to the rower.
The actual WOD was a 6min AMRAP of:
- 6 handstand push ups (scaled to 5 with 1 abmat and a thin 5# plate)
- 4 high box jumps (36"/30") (everyone did 30", that was enough).
The hspu scaling worked well for 3 rounds, I ran out of arms on round 4 and after too many re-tries, I did the last 2 reps as regular push ups.
Box jumps were fine. Missed only one, and didn't hurt myself as a result.
A lot of volume for a Monday.
Sunday, 5 July 2015
Team Sauvé does Isabelle's birthday WOD Fest
Packed up the kids at 9:30 and headed to Physics Crossfit for the Annual Pic-Nick and WOD fest for Isabelle's birthday.
It was a great day, with plenty of PRs and plenty of great and silly costumes.
We got into the first wave, since Kiza had a Spartan Race in the afternoon with her co-workers. (yes, she is that crazy).
The WOD had three parts. 10 minutes to establish a 1 rep max power clean. Clarisse just failed at 125# and had to settle for 115#. Kiza got her PR at 130# and I barely made my PR at 205#. Pretty good.
Then we had 2:00 rest before starting the killer part:
12 minute AMRAP of synchronized:
- 9 dead lifts 95#/65#
- 7 hang cleans
- 5 burpee box jumps.
All movements were done in pairs as 1 team member rested, so someone had to go twice in a row (which sucked).
Partners had to be locked out at the top together. So a faster lifter or burpee box jumper had to wait at the top for the other person to lock out before starting the next rep.
We did well. Even kissed Kiza at the top of the box jump. The hardest part was changing the weights for one of the bars, adding and removing 30# depending on if I was in the mix or if it was Kiza and Clarisse.
No idea how many rounds we got.
Then another 2:00 rest before headed out for a 2km run (likely more than 2km) which we finished in 14:09
Then Kiza took off to be a Spartan while I kept score for the runners on the subsequent waves and Clarisse kept an eye on the kids.
After some great food we headed home shortly after 2:00 where I plopped the kids down in front of a movie and had a nap, thinking how glad I was that I wasn't doing a Spartan Race.
Progress update.
New Power Clean PR.
Strength:
Bench: 230# November 19, 2014 (up from 225#)
Dead Lift: 365# September 17, 2014 (up from 355#)
Press: 145# September 9, 2014 (up from 140#)
Back Squat: 315# March 2, 2015 (up from 305#)
Front Squat: 275# February 26, 2015 (up from 265#)
Overhead squat: 145# February 19, 2015 (up from 125#x4)
Power:
Power Clean: 205# July 4, 2015 (up from 195#)
Power snatch: 140# Dec 5, 2014 (up from 125#)
Push Press: 185# Sept 15, 2014 (up from 175#)
Clean: 205# Dec 13, 2014 (up from 191#)
Jerk: 205# Dec 13, 2014 (up from 185#)
Snatch: 145# Apr 23, 2015 (up from 135#)
Clean and Jerk: 205# Dec 13, 2014 (up from 175#)
Friday, 3 July 2015
Strength log for Friday, July 3rd
Decided to do push press.
Not sure why. I felt the need to do something heavy overhead.
Maybe not such a good idea after all the handstand push ups and dumbbell presses this morning, but hey, whatever.
Worked up to 185# for a single. Failed on first attempt, got my weight belt and tried again and I got it.
Peeled back to 145# for 3 triples.
Happy with that, given my level of fatigue.
Not sure why. I felt the need to do something heavy overhead.
Maybe not such a good idea after all the handstand push ups and dumbbell presses this morning, but hey, whatever.
Worked up to 185# for a single. Failed on first attempt, got my weight belt and tried again and I got it.
Peeled back to 145# for 3 triples.
Happy with that, given my level of fatigue.
Crossfit log for Friday, July 3rd
I set my clock 15 minutes fast. This helps me get out the door on time.
The key to the success of this strategy is that I genuinely forget that I've set it that way.
So when I fell asleep immediately after my alarm went off, and woke with a start at 5:18, jumping out of bed, hastily dressing and quickly descending the stairs, it was to discover that it was in fact 5:05am and I still had plenty of time to make my coffee (thank goodness for Keurig - yes I know I'm an environmental heathen, it's my guilty pleasure, sorry) and OJ with supplements and get to the gym before 5:30.
We did a variation of last weeks light squats and dumbbell press.
5 sets of 6 back squats at 50% of max, just like last week. I did 155#. Working with Kamil who did 135#, we just added and removed some 10s as the case dictated.
Then we did the dumbbell press. Last week I stuggled with 50# for 5 sets of 3, this week was 5 sets of 5, so 50# was not a likely choice, the next weight down is 35#, so I started with that, which was too easy, so the second set I tried 50#, made 4 reps, couldn't get the fifth up. Did 35# for the third set, and notice Mike was doing them with a bit of a split in his legs. Thought that might help, so I tried d50# again, with legs split. Nope. Got 3. So I finished off with the 35# dumbbells and was happy with that mix.
The WOD was a partner gasser. Worked with Kamil again. Partner B rests while partner A works, then switch. Alternating full rounds for 16 minutes of:
- 100ft farmer carry with 24kg kettle bells
- 8 handstand push ups
- 8 box jump overs.
Farmer carry was a breeze. Handstand push ups were to be fast and unbroken, scale accordingly, so I use 2 abmats, but round 3 I felt like that was too much scaling, so I shed 1 abmat, round 4 too, round 5 I struggled through 6 reps, and finally added the abmat back for the last 2 and kept it for round six.
Box jump overs I did sideways and was pretty quick. We managed 12 rounds, so 6 each and Kamil did the farmer carry and 2 push ups. Not bad.
Heart rate was up there.
The key to the success of this strategy is that I genuinely forget that I've set it that way.
So when I fell asleep immediately after my alarm went off, and woke with a start at 5:18, jumping out of bed, hastily dressing and quickly descending the stairs, it was to discover that it was in fact 5:05am and I still had plenty of time to make my coffee (thank goodness for Keurig - yes I know I'm an environmental heathen, it's my guilty pleasure, sorry) and OJ with supplements and get to the gym before 5:30.
We did a variation of last weeks light squats and dumbbell press.
5 sets of 6 back squats at 50% of max, just like last week. I did 155#. Working with Kamil who did 135#, we just added and removed some 10s as the case dictated.
Then we did the dumbbell press. Last week I stuggled with 50# for 5 sets of 3, this week was 5 sets of 5, so 50# was not a likely choice, the next weight down is 35#, so I started with that, which was too easy, so the second set I tried 50#, made 4 reps, couldn't get the fifth up. Did 35# for the third set, and notice Mike was doing them with a bit of a split in his legs. Thought that might help, so I tried d50# again, with legs split. Nope. Got 3. So I finished off with the 35# dumbbells and was happy with that mix.
The WOD was a partner gasser. Worked with Kamil again. Partner B rests while partner A works, then switch. Alternating full rounds for 16 minutes of:
- 100ft farmer carry with 24kg kettle bells
- 8 handstand push ups
- 8 box jump overs.
Farmer carry was a breeze. Handstand push ups were to be fast and unbroken, scale accordingly, so I use 2 abmats, but round 3 I felt like that was too much scaling, so I shed 1 abmat, round 4 too, round 5 I struggled through 6 reps, and finally added the abmat back for the last 2 and kept it for round six.
Box jump overs I did sideways and was pretty quick. We managed 12 rounds, so 6 each and Kamil did the farmer carry and 2 push ups. Not bad.
Heart rate was up there.
Thursday, 2 July 2015
Crossfit log for Thursday, July 2nd
Canada Day was spent moving my oldest child into his first apartment. So "deadlifts" mostly.
Then I spent the afternoon at Calypso water park with the little kids and Kiza until the rain came. Up until that point, it was a blast. According to the kids it was the "Best Day Ever".
Follow that up with a dog wake up (we are dog sitting), a Dexter wake up and a Delilah wake up, when my alarm went off at 4:50am, there was no way.
Dex slept in until 8:45! By the time I got everyone delivered and was on my way to the bus it was almost 10!
Hey wait, there's a Crossfit class at 10! Change of plans, going to Crossfit before work. Since I was technically on call yesterday, in case of cyber attacks, I have no qualms arriving late, and I'll work through lunch, since I clearly won't be going to the gym.
So we did a 500m row + 5 rope climbs for time to "warm up"
Finished in 5:08. Lack of tape on the ropes made it hard to know when you were at the top. I used the Force.
Dead lifts were the strength work and I was a little bit worried. I pulled something last time and wasn't back to normal for several days. (That was 3x3 at 315#).
Today was 1 at 80%, 2 at 85% and 1 at 90%. I felt that more recent deadlifts and pulls had gone well, pull moving day yesterday. So I decide to use my real 1 rep max to calculate the weights. 80% of 365# is 292#, so I did 295#, 85% is 310#, so I did 315#, and 90% is 329#, so I did 330#.
Went well. No issues. Felt strong. I'm going to try and do some dead lifts at least once every other week to try and maintain.
The WOD was rough:
8 bloody rounds of:
- 16 air squats
- 8 toes to bar
- 4 power cleans 155# (scaled wisely to 135#)
14:40 just wanted to beat Kamil who went 14:50ish but I don't know what he had on the bar (It was less than 155# but other than that I know nothing).
Toes to bar sucked so bad. Squats were fine. Could've gone faster, but I needed to save some juice for the rest of the work, especially 8 rounds worth.
Cleans were okay.
Then I spent the afternoon at Calypso water park with the little kids and Kiza until the rain came. Up until that point, it was a blast. According to the kids it was the "Best Day Ever".
Follow that up with a dog wake up (we are dog sitting), a Dexter wake up and a Delilah wake up, when my alarm went off at 4:50am, there was no way.
Dex slept in until 8:45! By the time I got everyone delivered and was on my way to the bus it was almost 10!
Hey wait, there's a Crossfit class at 10! Change of plans, going to Crossfit before work. Since I was technically on call yesterday, in case of cyber attacks, I have no qualms arriving late, and I'll work through lunch, since I clearly won't be going to the gym.
So we did a 500m row + 5 rope climbs for time to "warm up"
Finished in 5:08. Lack of tape on the ropes made it hard to know when you were at the top. I used the Force.
Dead lifts were the strength work and I was a little bit worried. I pulled something last time and wasn't back to normal for several days. (That was 3x3 at 315#).
Today was 1 at 80%, 2 at 85% and 1 at 90%. I felt that more recent deadlifts and pulls had gone well, pull moving day yesterday. So I decide to use my real 1 rep max to calculate the weights. 80% of 365# is 292#, so I did 295#, 85% is 310#, so I did 315#, and 90% is 329#, so I did 330#.
Went well. No issues. Felt strong. I'm going to try and do some dead lifts at least once every other week to try and maintain.
The WOD was rough:
8 bloody rounds of:
- 16 air squats
- 8 toes to bar
- 4 power cleans 155# (scaled wisely to 135#)
14:40 just wanted to beat Kamil who went 14:50ish but I don't know what he had on the bar (It was less than 155# but other than that I know nothing).
Toes to bar sucked so bad. Squats were fine. Could've gone faster, but I needed to save some juice for the rest of the work, especially 8 rounds worth.
Cleans were okay.
Subscribe to:
Posts (Atom)