Strength and Endurance log for Tuesday, January 19th

Finally followed through on my unspoken commitment to run tabata once a week.  Man it sucked.

Arrived at the Y and didn't even look at the squat rack.

Hopped on the thread mill and ran for 5 or 6 minutes at a 6:00/km (ish, 6 mph, stupid treadmills).

Then I ramped up the incline to 10%, and the speed to 7.2 mph (5:11/km) and did the first or 8 rounds of 20 seconds on, 10 seconds rest.  Felt pretty easy.

Bumped the speed to 7.3 mph (5:06/km).  This was a mistake, by round 4 I was back down to 7.2 and really wanting to drop it more, but I refused.

Definitely took an extra second or two before starting to run on the last 3 rounds, but to make up for it I ran 25 seconds on the last one.

Almost coughed up a lung.

So the plan is to endure 10 minutes of torture, once a week, on Tuesdays, and Thursday, or Friday do a 2km time trial on the rower, and see how close to 7:00 I can get.

I will continues this at least until the Open starts. (Which reminds me I need to register).

After I recovered enough to change my shoes,  I got on the platform for  some front squats.  They did 3 sets of 5 today at Crossfit, while I slept, so I did that.

It seemed so heavy.  So I worked up to a heavy single, and really struggled to stand up 275#.

Then I peeled back to 225# and really struggled to get that 5th rep each time.  In fact, the 3 sets was only 4 reps.  It was poo.  But I worked hard, and will be better for it.

Done.

Strength and accessory log for Monday, January 18th

First day back at the Y since the Disney trip.

Wasn't sure what to do, so when in doubt, squat.

So I started with back squats.  The bar on my traps wasn't fun, but I managed a heavy single of 295#.

Then I moved on to push press.  I hadn't done any overhead work since my jerk PR, so I worked up to a heavy single at 185# and that felt pretty good.

Then I did some rows.  I decided to restart the cycle and went back to 5 sets of 5, but I decided to start at 145# instead of 135#.  Maybe a mistake, but I managed to get the work in.  The last couple of reps didn't have full range of motion, so maybe 135# would have been better.

Then I hit the steam room and called it a day.

We'll see what tomorrow brings.

Crossfit log for Monday, January 18th

Despite some nasty DOMS in my traps I dutifully got out of bed and resumed my morning ritual to get to the box.

Snatch day.

The warm up was a couple of rounds of 10 overhead squats, 5 burpee pull ups and 2 shuttle runs, which I catered along in my lifting shoes.

Then we worked on snatch, after earning up we did 3 singles at 90%, then a double at 85% and a double at 80%.

I did 125#, 115# & 105#. Good lifts for the most part, a couple of wobbly ones I caught to far forward, but not bad for first time since vacation and sore traps.

The WOD was Amanda
9-7-5 of muscle ups and snatched at 135#/95#.

Came close to getting a bar muscle up in warm up.

Used women's Rx weight and did pull ups double the reps instead of muscle ups. Expected it to go a lot smoother.

Still finished under 10 minutes:  9:24. Happy with that.

It's gonna be a sore week.

Crossfit log for Saturday, January 16th

Finally back at Crossfit.  And a Saturday.  If I'm working out on the weekend you know there's a good reason.

Aside from that little half Marathon last Saturday, I haven't worked out onces in 11 days.  Going slightly crazy.  At least Disney World distracted me enough to keep my sanity.

I used my Nano shoes to walk around Disney World, so I needed a new pair, but didn't have time to buy any.  When I looked up the workout, it was team DT, perfect, lifters would do perfectly.

And if scaled properly, would be a perfect workout to return with.

I wasn't wrong.  I did women's Rx, 105# and work with a guy named John I had never met.  Young guy.

It was nice to be the stronger athlete.  He didn't struggle much, but definitely more than I did.  I suspect he hasn't been at it very long.  He's pretty fit but his technique isn't quite there.

The WOD was 10 rounds of DT, alternating exercises. so one partner did the deads, then the other did the cleans, then back to the first partner for the jerks, then vice versa.

Team DT 10 rounds for time:
- 12 dead lifts
- 9 hang power cleans
- 6 power jerks

partners alternate stations  155#/105#

We finished in 13:24.  very respectable.  Everything unbroken, kept the bar moving.

I did take my time a couple of places, I was a bit worried about John, because I he was slower, I was getting a bit more rest and was not struggling as much. So I'd chalk my hands after his set was done instead of during, or I'd exaggerate the deadlifts motions to take a bit more time.

It worked out.  It was a good first time back workout.

Olympic lifting and accessory log for Tuesday, January 5th

Went to the Y because I skipped Crossfit this am.  Tired and sore.  Decided to go for broke on the jerks and then do my rows from tomorrow since I likely won't have time go to the gym.

Jerks went well.

Worked only jerks this time, no presses.  45# for 5 or 6 reps, 95#-135#-155# for triples. Did singles at 185#, twice because I didn't like the first one.  Then I caught fire.  Single at 195# pure gold. 205# again, nailed it. 215# (PR) bam! Best jerk of my life. Better than the 3 previous ones.  So I had to try 220#.  I didn't want to push my luck at 225#, so 100kg was a good enough benchmark.

Got right under it. The tiniest press out, as my left wasn't quite locked out, but I held it, and stood it up.

Pretty stoked.  But I'll have to revise my 2016 goals!

Next chance I get to clean and jerk, I'm totally going for 225#!

After that I did a triple of supinated bent over barbell rows at 185#  (after a warm up set of 8 at 135#).

Didn't like the first attempt, so rested a bit and did it again, better.

Then I hit the steam room and went for a beer with my son.  Great day.

New Jerk 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: 225# Dec 31, 2015 (up from 215#)
Jerk: 220#  Jan 5th, 2016 (up from 205#)
Snatch: 145# Apr 23, 2015 (up from 135#)
Clean and Jerk: 205# Dec 13, 2014 (up from 175#)

Strength and accessory log for Monday, January 4th

Went to the Y at lunch, need to get as  much work done before the Disney trip where I'm likely to get no workouts aside from running in for 8 days.

Crowed gym, with all the resolution people. Should be closer to normal when I get back from Disney.

Today, I did front squats,  made 275# for single, tried 295# but had to bail.  Nothing like dropping big weight with all the newbies around.  ;)

After that I did RDL's warm up at 185# for 8, the 5 reps at 225#.  That's starting to get hard.  Last time at 215# was definitely too easy.

To finish off, I did some wrist curls with dumbbells and with the barbell.

Good workout. 

Crossfit log for Monday, January 4th

Perfect workout for the first day back and first workout of the year.

Coach was a bit late thanks to the crummy weather that finally reared its ugly head, so we didn't have time for the full strength work.

The warm up was a 6 minute cycle of 15 air squats, 10 empty bar thrusters and 5 strict pull ups.

Strength work was overhead squats for 2 heavy reps.  We were rushed, so I did a double at 115# and used the rest of the time to change shoes and hit the bathroom.

The WOD was a partner WOD, but we were 5, so the girl went together and I shadowed the boys team.  Mike and Dave are a bit weaker than I am at most stuff, so Coach Alex said I could work as long as Mike was working, meaning if I finished a station before him I could move to the next even if he wasn't there yet.

Eek.  Wasn't sure about that.

As it turned out there wasn't time.  The WOD was a for time, share the reps:

- 2 rope climbs
- 30 snatches  115#/75#
- 4 rope climbs
- 30 clean and jerks
- 4 rope climbs
- 30 thrusters
- 2 rope climbs.

We did women's Rx.   I might have gotten ahead of them but their rope was marked a couple of feet lower than the other two and for some reason they only did 1 climb each for the two middle sets, whereas I did 2.

But it was good.  It would have been a killer if Kamil had been there, I would have died keeping up with him.

I had enough rest, the bar was light enough that I was strong to the end.