Crossfit log for Tuesday, Novermber 10

After a week of no Crossfit, day two this week seemed like I'm already worn down. 

I need to pace myself better.

Warm up was 3 rounds for time of: 9 Straight Legged Deadlifts, 95# + 7 Strict Push Ups

Then we moved on to an EMOM for 10 mins: 2 Squat Cleans + 1 Jerk

Worked with Kamil, settle on 135#.  Was planning on going heavier but glad I didn't.  Got pretty hard at the end.

Also worked with Kamil on the WOD too.  Shared a bar and thankfully we didn't slow each other up.

5 rounds for time, 12 minute cap :

- 7 Deadlifts, 275/185 lbs

- 30 Air Squats

- 7 Strict Handstand Push-ups

I started on the air squats, Kamil on the bar.

 

We scaled to 225# but really should have done women's Rx, 225# was heavy. I broke up round 4 as 5 + 2 and round 5 as 5+1+1, because I was  done.

 

First round of air squats, being fresh, I sped through them. After that they got harder.

We scaled the HSPU to strict push ups,  I wanted to do them with feet on a box in  a pike position to better simulate HSPU, but the scale offered was push ups and that's what Kamil was doing, so in order to go head to head with him, I did the same.

I beat him.  Yay.    9:40.  Not sure what his time was (he just messaged me: 10:30).

I may take tomorrow off.

Acessory log for Monday, November 9th

Nice little trip to the Y today.

Started with some RDLs, 2 sets of 5 at 135#, got good and deep.

Then I did some bent over barbell rows. 8 @ 135# and 4 @ 165#. Still needs work.

Then I did some muscle up progressions using the TRX since I didn't bring my rings.  Basically rows and pulling my self up and over into a dip with my feet planted on the ground.

Finally I did some grip work, wrist curls with dumbbells: 8 reps @ 30# followed by 6 reps at 50#.  Then on to the barbell with suppinated wrist curls 8 @ 95# and 5 at 125#. The the same thing but pronated.

After that I was done like dinner.  Happy with that.

Crossfit log for Monday, November 9th

Good to be back at it.

Today we did something called the "Open Test".  We did this a year ago, and apparently my fitness has improved quite a bit in that time.

Warm up was to do 2 rounds of a few reps of all the stuff in the WOD, increase weight on the bar each time


Complete as many rounds as possible in 20 mins of:
- 50 Wall Balls, 20#/14#
- 50 Double Unders
- 40 Box Jumps, 24"/20"
- 40 Toes-to-bars
- 30 Burpees
- 30 Chest-to-bar Pull-ups
- 20 Power Cleans, 145#/100#
- 20 Jerks, 145#/100#
- 10 Snatches, 145#/100#
- 10 Muscle-ups

Wall balls were good, did sets of 10 last time, was set to do 2 sets of 25 this time, but 39 was an air ball.   44 looked like an air ball but hit the target on the way down, but I'd already committed to letting it fall.  I picked it up right away both times though. The pause at 25 was longer.


Double unders went way better than last time which I described as "some sets of 5, some of 10, some of 2. Grrr", this time I wrecked at 5 and at 11 and breezed through the rest.

Box jumps, I did rebounds, unlike the step up, jump down from last year. Caught up to Kamil on these, he took a slight lead on the double unders.

For the T2B, the plan was 6 sets of 5, turned into a hodge-podge.  Much like last year.

Once again, burpees were burpees. Kept a steady pace, up and back down rest a few breaths on the floor, the up and back down.  Wasn't very fast but got'em done.

This time I actually did do 30 regular, last time I did CTB, since Kamil was doing CTB, but I scaled to 15 reps and with less than a minute I squeezed in 3 power cleans at 95#

This time I got through the regular pull ups in 10, 8, 5, 4, 3 and with 115# on the bar do 8 reps, with a 4 touch and go in the middle to try and catch Kamil.

Wasn't enough though, be beat me by 4 reps.

Good workout. I did collapse to the floor at the end, but got up rather quickly. So it wasn't as bad as some recent workouts.

Finished up with 3 sets of 5 back squats.  I did 235#

Stength log for Friday, November 6th

I should have left well enough alone.

Went to the Y for some overhead squats.

During test week at the end of September I hit a PR of 155#.  With a recent PR on front squat, clean and a solid back squat yesterday, I thought it was high time to see if there was improvement to be had.

It wasn't.

Struggled at 135#, all attempts higher than that failed.  Meh.

At least I tried.

They can't all be great workouts.

Strength log for Thursday, November 5th

I had a small window of opportunity while the kids were in swimming lessons at the Y yesterday evening, so I took it.  I grabbed my lifting bag as I left the house and once the kids were safely on deck I hustled up stairs and got my knee sleeves and lifting shoes on for a quick heavy back squat session.

Worked up quickly.  Empty bar for a few, 135#, 185#, 225#, jumped to 275# then 295#.

It all felt really good.  So I put on 305# which I've done only once lately, and it went up without pause. 

I was running low on time and I don't like dropping at this Y, the plates aren't really bumpers, they are coated but not rubber.  So I called it quits there and did a set of dumbbell rows, 8 reps at 65# each arm then 5 reps at 100# each arm.

Then I headed to the pool to collect the kids.  Felt good to lift heavy. 

I feel very fortunate that I can lift so heavy; and I'm still improving.

Olympic lifting log for Tuesday, November 3rd

After the whirlwind of deploying the new site for the Prime Minister of Canada, I completely forgot to log my Tuesday workout.  No time for a workout at all on Wednesday, the day of the launch.  Today is looing sketchy too.

But I went to the Y on Tuesday to work on Clean and Jerk, and Snatch.

Work up to 195# without issue. Actually the jerk at 195# was a totaly press out, but I locked it overhead, so Crossfit-good, not Olympic-lifting-good.

Decided to do 205#, my current max instead of jumping to 215# for a PR.  Nailed it. The jerk was way better than at 195#.  Olympic-lifting-good!

Then I took a deep breath and put 215# on the bar.   The clean was UGLY, caught if forward, but my max front squat is 280#, I was able to pull it back and stand it up without problem. So new clean PR, yay! That's what I wanted. 

The jerk didn't go so well, according to Dave, the drive was good, plenty of height, but I just didn't get low enough under it.  Failure to commit.  I know I can do it now, so next time I'll get it.  100kg is in sight.  Aim is by new year's.

Switched to snatch and worked up to 135# where I started to struggle and run out of time, so I called it a day. 

Pretty happy.  I had a feeling after the Team Series when I got under 205# so easily that 215# was there. 

Progress update.

 

New 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: 280# September 29, 2015 (up from 275#)
Overhead squat: 155# September 22, 2015 (up from 145#) 

 

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: 215# Nov 2, 2015 (up from 205#)
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#)

Crossfit at the Y log for Monday, November 2nd

With Kiza out of town yet again, no morning Crossfit for me.  Alas, it is retest week for the last week of September's test workouts, so I had to go full Crossfit at the Y.

So today was a repeat of September 24th WOD but with different strength work.

Last time we did push press for 1 rep max.  This time was 3 rep max front squat.

I managed 245# without problem, but then jumped to 265# and after 2 reps I was done, the second rep was a real struggle, even though the first one was up and down quite easily. 



Once again, the WOD was horrible.

1000m row - all out.  did 3:44  3 seconds faster than last time
Rest 5 minutes
Resume WOD at 8:44
3 rounds for time of
- 15 lateral burpees over bar
- 25 wall balls.  20# ball. Except the only med ball at the Y is 15#




Even with the lighter med ball, I took 33 seconds longer, might have been closer but once I realized I wasn't going to beat my time, I lost my motivation.

Finished in 21:39.  I blame the front squats.  I wish he'd paired it with similar strength work.  Oh well.   Done.  At least I was close.