Endurance and fail log for Thursday, February 4th

Well that sucked.

Thursday 2km row time trial.  Scraped in under 8 minutes at 7:57 (5 seconds worse than last week). 

Started out strong.  Too strong perhaps.  Focused on form and was able to pull under 1:40/500m.

Naturally that didn't last, but I was well under 2:00 at 500m.  That buffer wasn't enough.

Meh.

Then I worked on power snatch.  Took my time warming up, but had no energy.  Maxed out at 115# doing triple.  Bailed after the first rep.

Moved on to RDLs, but that was no better, my warm up set of 8 at 185# was all she wrote, didn't even load the bar at 225#.

Called it a day.

They can't all be good.

Crossfit log for Thursday, February 4th

Well, that's what you get for doing a partner WOD. 

After the 3 rounds of weighted plank holds (45#, 45#, 70#) for 30 seconds and 10 walking lunges with 45# dumbbells, and after the 5 sets of 3 front squats (205#, last two sets with belt).  We did this little gem:

10 rounds for time (10-9-8-7--5-4-3-2-1) of:
- hang power cleans 115#/75#
- lateral burpees over bar.

Partnered with Kamil.  Jerk made me do Rx.  I was perfectly happy to go Women's Rx, but nooooo, Kamil had to go Rx. I wasn't about to wimp out on that.

First two rounds were okay.  He started.  I did my round of 10 and rested while he did his round of 9. Then I did my nines and collapsed to the floor.

Thankfully at 8 reps of each, I still had time to partially recover before my turn. But the rounds of 7, 6, 5 and 4 where horrible, still a lot of reps, and nowhere near enough recovery time.  At least 3, 2 and 1 were over quickly.

Still took us 13:32.

The weight wasn't much of an issue, so I guess Rx was fine. 

Man I hate burpees.

Strength and accessory log for Wednesday, February 3rd

My trip to the Y had to not involve my back.  I wanted to stretch it and roll it out but not tax it so I could work out the tightness.

I wanted to do some accessory work too, so I decided on some strict press/push press work (despite the hspu stuff from this morning), and some supinated barbell rows.

It wasn't a great workout, but I got it done.  I stretched my back in a feet together squat, holding a post, breathing into my lower back between sets.  I rolled it out a bit with the peanut.

Maxed out the strict presses at 125# and the push press at 155#.  Did a warm up set of rows at 145#, 3 sets of 3 at 175#, wasn't great. Then peeled back to 155# to failure at 6 reps.

I tried some straight arm pull downs on the pulley machine, I'd like to work these in as accessory work. We'll see.  Did a set of 8 at 75# and tried a working set  at I think 105#, the labels are gone on the stack, but that was too much so I dropped it what I can only guess was 90# (I may be totally wrong on these numbers except the 75#)  and managed 5 reps. 

Meh.

Rolled out my back some more with the peanut and then rolled my glutes too.  Back feels way better now.  So there's that.

Crossfit log for Wednesday, February 3rd

Back is still tight, tired Ruth the idea of starting in bed, but finally just got up and got to it.

As usual, I'm glad I did. It was a hard workout, but good.

The 7 minute warm up was a bust. Two rounds of 9 power snatches, 15 power cleans and 21 jerks. Max overhead squats with remaining time.

Ha. Barely made one round.

Strength work was 3 sets of 3 heavy thrusters. Worked with Kamil. Do I used his weight, 135#. My back was glad for it.

The WOD was a partner workout, share the reps
-40 cal row
-40 handstand push ups
-30 cal row
-30 handstand push ups
-20 cal row
-20 handstand push ups
-10 cal row
-10 handstand push ups

Coach Alex just did the crossfit gymnastics trainer course, so new rules on scaling. No more ab mats, use either a box to lighten the load or in a bear crawl position. Kamil and I opted for the latter.

We didn't scale the volume.

It went very well. We finished in the mix at 11:42

First round we alternated sets of 10 hspu, but after that is was sets of 5, and that worked really well.

Good workout.

Strength and endurance log for Tuesday, February 2nd

Once again I managed to force myself onto the treadmill for my weekly tabata torture session.

It was set to metric, so my plan to go to 7.3mph was out the window. That would have been 5:06/km. I didn't know what that was in kph, do I went with what I did know: 12kph=5:00/km. So that's what I did. It ducked as usual, but I did it, much like last week, no hesitating, no extra break. Glad I pushed the envelope.

Then I did some squats, forgot my belt, do I decided on 5x5 at 225#. Would have gone higher with my belt, but in warm up I did 3 at 225# and realized I wouldn't be going any higher.

My back is still tight from the deadlifts on Monday. And after 3 sets of 5 I was not loving it, so I called it.

Good enough for an off day.

Then I did my physio hip homework and hit the stream room.

Accessory log for Monday, February 1st

Went to the Y.  Tons of people, the new year's resolution crowd hasn't given up completely yet.

Did supinated barbell rows.  Warm up was empty bar for 10, 135# for 8. Then sets at  155# 3-5-5-5

That'll do.

After that I did some clean and jerk but wasn't into it, so I hit the steam room and then I left.

Meh.

Crossfit log for Monday, February 1st

Slept like a rock, but it seemed to go by in a blink. Alarm went off and I could've sworn I had just gone to bed minutes earlier.

Thankfully I hadn't seen the workout or I might well have gone back to sleep.

Warm up was two max sets of double unders for 2 minutes, on 1 minute rest.

Strength work was Deadlift for 1 heavy set of 5.

Wasn't planning on doing any heavy deadlifts until after the open, but I figured a test now might not be a bad idea. Managed 315# for 5, but man that was heavy.

Back was a bit tight after that, just in time for the WOD.

21-15-9
Deadlifts 245#/165#
Ring dips

FML

Arms were still toast from Friday's push ups, and back was tight from today's strength work.

Scaled the weight to 205# (should have gone lighter) and bar dips, hoping to do all the reps.

Horrible. Dips became  21-9-6. And even that ducked. Once I started focusing on engaging my hands it went better but man that was tough.

11:13

Ugh