Did bench at the Y today.
Haven't done that in ages. Figured I'd do 5 sets of 5 at some reasonable percentage of a reasonable estimate of my 1 rep max.
I settled on 225# as an estimated 1 rep max and although in my mind I planned 75%, I did the math for 60% (135#), so I did 5 reps of that, and then realized it was only 60%.
So I did the math for 70% and 75% (157 and 168# respectively) and decided to play it safe and go with 155#, just under 70%.
It was a good choice. Challenging, but no need for a spotter (although 3 people offered).
Good workout.
Friday, 14 August 2015
Crossfit log for Friday, August 14th
Last Crossfit workout of the week.
Had a bit of trouble getting out of bed, thanks to a glass of wine after supper. But eventually managed to get moving.
Another big volume day.
Started with 3 sets of 15 good mornings with empty bar. Followed by 2:00 of banded monster walks, standing on a band, feet wide, lots of tension in the band, stepping wider then bringing other foot in a bit. Rough on the hip flexors and medial glutes.
Then the strength work. 3 sets of 3 back squats at 85#. Did 265#, 270#, 270#.
Wasn't sure if I wanted to round up or down, started down, it went well, so decided to round up for the last 2 sets. It was good. I love squats.
The WOD was okay, despite a coughing fit to clear some residual congestion at the end of round 1 and throughout round 2.
5 rounds for time of
- 5 power snatch 135#/95#
- 10 box jumps 24"/20"
Did women's Rx for the weight, the coughing slowed me down. Finished in 7:57.
Finally we ended with 10 rounds of rowing 1 minute on, 1 minute off. Cut it short because transitions between wave 1 and 2 took time and the next class was starting. Did 8 rounds.
Wiped.
Had a bit of trouble getting out of bed, thanks to a glass of wine after supper. But eventually managed to get moving.
Another big volume day.
Started with 3 sets of 15 good mornings with empty bar. Followed by 2:00 of banded monster walks, standing on a band, feet wide, lots of tension in the band, stepping wider then bringing other foot in a bit. Rough on the hip flexors and medial glutes.
Then the strength work. 3 sets of 3 back squats at 85#. Did 265#, 270#, 270#.
Wasn't sure if I wanted to round up or down, started down, it went well, so decided to round up for the last 2 sets. It was good. I love squats.
The WOD was okay, despite a coughing fit to clear some residual congestion at the end of round 1 and throughout round 2.
5 rounds for time of
- 5 power snatch 135#/95#
- 10 box jumps 24"/20"
Did women's Rx for the weight, the coughing slowed me down. Finished in 7:57.
Finally we ended with 10 rounds of rowing 1 minute on, 1 minute off. Cut it short because transitions between wave 1 and 2 took time and the next class was starting. Did 8 rounds.
Wiped.
Skills/Strength work for Thursday, August 12th
Brought the gymnastics rings to the Y for some torture.
Did the same rings workout as I did at Loon Lake. Sets of 5 for max number of sets.
I failed on the 35th rep at Loon, today I made it through 44 and failed on the 45th. Not a bad improvement. I'll try again next week see if I can hit my completely arbitrary goal of 50 reps.
Then I did some ring rows, at maybe 30 degree angle to the floor, maybe less. Did 3 sets of 7. No idea why, that's just what felt right.
Also did some wrist exercises that Dwayne was showing me. Mostly curls and twists with a 5# dumbbell. Felt good on my injured wrist.
Did the same rings workout as I did at Loon Lake. Sets of 5 for max number of sets.
I failed on the 35th rep at Loon, today I made it through 44 and failed on the 45th. Not a bad improvement. I'll try again next week see if I can hit my completely arbitrary goal of 50 reps.
Then I did some ring rows, at maybe 30 degree angle to the floor, maybe less. Did 3 sets of 7. No idea why, that's just what felt right.
Also did some wrist exercises that Dwayne was showing me. Mostly curls and twists with a 5# dumbbell. Felt good on my injured wrist.
Thursday, 13 August 2015
Crossfit log for Thursday, August 13th
Clarisse joined me for Crossfit this morning.
Coach Connor was a bit late, but we still managed to get all the work done.
Warm up was 3 rounds of 15 push press, empty bar, 10 kettle bell swings, 24kg for Pat and I and 16kg for Clarisse, plus 3 shuttle runs. It said 5, but Connor thought one length was 1 rep, but shuttle runs are there and back per rep. I didn't have the heart to tell him, so saved ourselves a bit of running ;)
The WOD was a partner WOD. Connor went with Pat and I went with Clarisse.
18 minute AMRAP share the work:
- 30 air squats
- 15 handstand push ups
- 12 pull ups
- 9 hang power cleans 135#/ 95# (we did 115# and 55#)
- 6 push press
- 300ft farmer walk with heavy kettle bells (red for boys, Clarisse did purple)
300 ft worked out to 1 "shuttle run" each, the length of the gym is 75', so there and back is 150' each.
We managed 4 rounds plus 2 air squats. I can't say what was the worst. The farmer carry wasn't fun. The hspu kinda hurt my wrist, the cleans were hard.
I think we did pretty well.
Coach Connor was a bit late, but we still managed to get all the work done.
Warm up was 3 rounds of 15 push press, empty bar, 10 kettle bell swings, 24kg for Pat and I and 16kg for Clarisse, plus 3 shuttle runs. It said 5, but Connor thought one length was 1 rep, but shuttle runs are there and back per rep. I didn't have the heart to tell him, so saved ourselves a bit of running ;)
The WOD was a partner WOD. Connor went with Pat and I went with Clarisse.
18 minute AMRAP share the work:
- 30 air squats
- 15 handstand push ups
- 12 pull ups
- 9 hang power cleans 135#/ 95# (we did 115# and 55#)
- 6 push press
- 300ft farmer walk with heavy kettle bells (red for boys, Clarisse did purple)
300 ft worked out to 1 "shuttle run" each, the length of the gym is 75', so there and back is 150' each.
We managed 4 rounds plus 2 air squats. I can't say what was the worst. The farmer carry wasn't fun. The hspu kinda hurt my wrist, the cleans were hard.
I think we did pretty well.
Wednesday, 12 August 2015
Crossfit log for Wednesday, August 12th
Finally felt well enough to go to Crossfit this morning.
The new programming is very high volume. So much so we rarely have time to finish each part.
Started with a warm up of 5 rounds of 10 calorie row, 15 hollow rocks and 8 thrusters with an empty bar.
Made 2 rounds plus the row before back squats started.
4 sets of 4 at 80%, which is around 250# for me, planned on 255#, but working with Pat and Kamil the barbell math worked better at 245# (adding 15# plates to their 215#).
But we had to cut that short too, did only 3 sets after a brief warm up.
Then 10 minute EMOM was the first uninterrupted segment of the program.
10 minute EMOM 3 strict press at 60%. Did 85#. Went really well, no fatigue, no wrist issues.
Finally the WOD. A kind of chipper. Once through:
- 1 mile run
- 20 toes to bar
- 60 double unders
- 15 t2b
- 40 du
- 10 t2b
- 20 du
ran the mile in my crocs, since it was wet out, you couldn't run in the same shoes at the rest of the workout.
Mile took me 8:30. I need to map the course to get an accurate distance.
Didn't bother to put shoes on, did the rest in my socks.
First 20 t2b went well. 6, 6, 4, 4. Double unders went to 39 first try. then struggled to finish the next 20.
Took the time to get my grips on for the rest, actually I think I put them on after the first 6 reps of the 20....
Anyway, struggled a bit with the 15, I think I did like 4, 4, 3, 2, 2. but with short breaks.
40 DU unbroken, after two false starts. Sweet.
last 10 t2b, did 5, 3, 2. And 20 DU unbroken.
Total time 18:48. Happy with that.
The new programming is very high volume. So much so we rarely have time to finish each part.
Started with a warm up of 5 rounds of 10 calorie row, 15 hollow rocks and 8 thrusters with an empty bar.
Made 2 rounds plus the row before back squats started.
4 sets of 4 at 80%, which is around 250# for me, planned on 255#, but working with Pat and Kamil the barbell math worked better at 245# (adding 15# plates to their 215#).
But we had to cut that short too, did only 3 sets after a brief warm up.
Then 10 minute EMOM was the first uninterrupted segment of the program.
10 minute EMOM 3 strict press at 60%. Did 85#. Went really well, no fatigue, no wrist issues.
Finally the WOD. A kind of chipper. Once through:
- 1 mile run
- 20 toes to bar
- 60 double unders
- 15 t2b
- 40 du
- 10 t2b
- 20 du
ran the mile in my crocs, since it was wet out, you couldn't run in the same shoes at the rest of the workout.
Mile took me 8:30. I need to map the course to get an accurate distance.
Didn't bother to put shoes on, did the rest in my socks.
First 20 t2b went well. 6, 6, 4, 4. Double unders went to 39 first try. then struggled to finish the next 20.
Took the time to get my grips on for the rest, actually I think I put them on after the first 6 reps of the 20....
Anyway, struggled a bit with the 15, I think I did like 4, 4, 3, 2, 2. but with short breaks.
40 DU unbroken, after two false starts. Sweet.
last 10 t2b, did 5, 3, 2. And 20 DU unbroken.
Total time 18:48. Happy with that.
Monday, 10 August 2015
Strength log for Monday, August 10th
Vacation is over. Time to start work.
Last night I started to feel some congestion in my upper respiratory tract and it was rather late once we'd unpacked and fed, bathed and go the kids to bed, so I turned off my alarm and slept in.
I ended up going to the Y to do the strength component of this morning's workout:
3 sets of 15 Good Mornings, empty bar. Sucked.
Followed that up with, 5 sets of 5 back squats at 70% (225#) after hitting a max lift of 295#.
Felt good, although the max lift was way harder than it should've been.
Finally, did 5 sets of 5 strict press at 70% (95#) after hitting 125# for a heavy single. Wrist held up fairly well. No significant pain.
They don't do the heavy single at Crossfit, but I find if you don't it makes first harder, and they get progressively easier, where as when you do, the first sets seem way easier, but the last few get really hard as fatigue sets in. Better results IHO, but they are pressed for time, and I wasn't doing the WOD.
Good workout. I may be sore tomorrow.
Last night I started to feel some congestion in my upper respiratory tract and it was rather late once we'd unpacked and fed, bathed and go the kids to bed, so I turned off my alarm and slept in.
I ended up going to the Y to do the strength component of this morning's workout:
3 sets of 15 Good Mornings, empty bar. Sucked.
Followed that up with, 5 sets of 5 back squats at 70% (225#) after hitting a max lift of 295#.
Felt good, although the max lift was way harder than it should've been.
Finally, did 5 sets of 5 strict press at 70% (95#) after hitting 125# for a heavy single. Wrist held up fairly well. No significant pain.
They don't do the heavy single at Crossfit, but I find if you don't it makes first harder, and they get progressively easier, where as when you do, the first sets seem way easier, but the last few get really hard as fatigue sets in. Better results IHO, but they are pressed for time, and I wasn't doing the WOD.
Good workout. I may be sore tomorrow.
Thursday, 6 August 2015
Crossfit at Loon log for Thursday, August 6th
Clarisse and I did an improvised WOD today.
After doing a bunch of good mornings, we started with a 21-15-9 of hang power snatch and air squats. That took about 6 minutes.
Then we ran to the beach, about 500m, followed by two 5 min AMRAPs with 1 min break.
The first one was 12 overhead walking lunges with a rock and 7 burpees. The second one was 15 strep ups onto the dock from the water, with 10 sit ups.
Then we ran back to camp.
Fun times.
Subscribe to:
Posts (Atom)