Since my workout this morning amounted to only 4 minutes of work, I figured I should do something worthwhile at lunch.
So I worked on clean and jerk, hitting a couple of solid reps in the mid 100s (165#, 185#) then I decide to push it a bit and see if I could hit over 205#.
205# itself was good. 215# wasn't a pretty clean and total failed jerk, but it was worth a try. Focus more on that after the Open.
Then I did my physio homework and hit the steam room. That'll do.
Monday, 7 March 2016
Crossfit log for Monday, March 7th: 16.2 Take two
I take it back. Crossfit Open 16.2 isn't such a complicated workout, as it is complicated to explain.
- 25 toe to bar
- 50 double unders
- 15 squat cleans at 135#
Since I didn't finish this in the 4:00 cap, there is no need to explain further.
Much better showing than last time. Used a pull up bar with tape instead of those useless leather grips. Hands didn't rip at all.
Did the toes to bar in sets of 5 until 15 then a variety of triples, doubles and singles for the last 10.
Double unders went better too. 3 or 4 sets. Was headed to the barbell at 3:00 instead of the lousy 3:40 from Friday
Did the first 3 touch and go, and should have done more that way. The seconds just bleed at that point, every rep is like 8 seconds. So my extra 40 seconds bought me exactly 5 extra reps. 7 short of round 2.
Not very happy with it, but that's was as well executed as I could. I look forward to hitting it again next year to see if I can improve.
Toes to bar were the weak link for sure. Might have saved a bit on the double unders, but not much.
Oh well, done is done. On to 16.3
- 25 toe to bar
- 50 double unders
- 15 squat cleans at 135#
Since I didn't finish this in the 4:00 cap, there is no need to explain further.
Much better showing than last time. Used a pull up bar with tape instead of those useless leather grips. Hands didn't rip at all.
Did the toes to bar in sets of 5 until 15 then a variety of triples, doubles and singles for the last 10.
Double unders went better too. 3 or 4 sets. Was headed to the barbell at 3:00 instead of the lousy 3:40 from Friday
Did the first 3 touch and go, and should have done more that way. The seconds just bleed at that point, every rep is like 8 seconds. So my extra 40 seconds bought me exactly 5 extra reps. 7 short of round 2.
Not very happy with it, but that's was as well executed as I could. I look forward to hitting it again next year to see if I can improve.
Toes to bar were the weak link for sure. Might have saved a bit on the double unders, but not much.
Oh well, done is done. On to 16.3
Friday, 4 March 2016
Crossfit log for Friday, March 4th 16.2 Take one.
Crossfit Open 16.2. A complicated workout
- 25 toe to bar
- 50 double unders
- 15, 13, 11, 9, 7 squat cleans at 135#, 185#, 225#, 275#, 315#
Each round starts with 25 T2B and 50 DU.
You have to finish the 15 cleans at 135# of round 1 before the 4 minute mark to buy yourself another 4 minutes. You can start round 2 right away to bank time for later. Then you have to finish the 13 cleans at 185# before the 8 minute mark, and so on and so forth.
My goal was to get past round 1 into round 2 and with any luck at 1 clean 185#.
It needed to be better than 16.1.
Kamil and I did the math, cleans take a long time. Even with an average of 5 seconds per clean that 1:15. When we tested drop and go Kamil, fresh, averaged 9 seconds per. He did 5 cleans and took 45 seconds. That's a whopping 2:15 for 15 reps. Leaving only 1:45 for the T2B and DUs.
There would be no chance of getting through round 2.
Let just say I'll be trying again on Monday. Coach even said that today's performance was not a fair assessment of my work capacity.
First mistake: grips. I don't know why I imagined they would help this time. Lost time ripping them off my hands for the double unders.
Second mistake: not practising T2B before the WOD. Got flustered at the start and couldn't string any together, it was a mess.
Double unders were all over the place, which might not have been so bad if the T2B hadn't been a disaster.
Got to the barbell with less than 20 seconds. Did 3 touch and go, then dropped with 6 seconds, no will to pick it up again.
I'll rest up and hit this again on Monday. At least it was only 4 minutes!
- 25 toe to bar
- 50 double unders
- 15, 13, 11, 9, 7 squat cleans at 135#, 185#, 225#, 275#, 315#
Each round starts with 25 T2B and 50 DU.
You have to finish the 15 cleans at 135# of round 1 before the 4 minute mark to buy yourself another 4 minutes. You can start round 2 right away to bank time for later. Then you have to finish the 13 cleans at 185# before the 8 minute mark, and so on and so forth.
My goal was to get past round 1 into round 2 and with any luck at 1 clean 185#.
It needed to be better than 16.1.
Kamil and I did the math, cleans take a long time. Even with an average of 5 seconds per clean that 1:15. When we tested drop and go Kamil, fresh, averaged 9 seconds per. He did 5 cleans and took 45 seconds. That's a whopping 2:15 for 15 reps. Leaving only 1:45 for the T2B and DUs.
There would be no chance of getting through round 2.
Let just say I'll be trying again on Monday. Coach even said that today's performance was not a fair assessment of my work capacity.
First mistake: grips. I don't know why I imagined they would help this time. Lost time ripping them off my hands for the double unders.
Second mistake: not practising T2B before the WOD. Got flustered at the start and couldn't string any together, it was a mess.
Double unders were all over the place, which might not have been so bad if the T2B hadn't been a disaster.
Got to the barbell with less than 20 seconds. Did 3 touch and go, then dropped with 6 seconds, no will to pick it up again.
I'll rest up and hit this again on Monday. At least it was only 4 minutes!
Thursday, 3 March 2016
Mobility and accessory log for Thursday, March 3rd
Had a good session at the Y today.
Started with some thoracic mobility drills with the foam roller called t-spine smash with overhead extension bias, using a foam roller as a pivot point and a kettle bell instead of a barbell as counter balance, plus I added a resistance band around my elbows to help keep them locked out.
Rolled my ribs and lats, then did my dumbbell/bretzel drill, on the first try I just couldn't find the floor so I lifted my knees just to see how far I was, and hit the floor right away, I was like a quarter inche from touching before giving up.
The next four reps I was able to touch the ground no problem.
After that I did some one handed carries with the kettle bell, man that sucks so bad.
Dave and I also did a couple of handstand drill for fun.
That was enough for mobility. Then I did some rows on the pulley machine, 8 at 75#, 8 at 135# and 6 at 150#.
And to close out I did some wrist roller, two sets at 17.5# and 3 at 25#.
My forearms were toast after that.
Hit the steam room and a quick shower and was out of there.
Good stuff.
Started with some thoracic mobility drills with the foam roller called t-spine smash with overhead extension bias, using a foam roller as a pivot point and a kettle bell instead of a barbell as counter balance, plus I added a resistance band around my elbows to help keep them locked out.
Rolled my ribs and lats, then did my dumbbell/bretzel drill, on the first try I just couldn't find the floor so I lifted my knees just to see how far I was, and hit the floor right away, I was like a quarter inche from touching before giving up.
The next four reps I was able to touch the ground no problem.
After that I did some one handed carries with the kettle bell, man that sucks so bad.
Dave and I also did a couple of handstand drill for fun.
That was enough for mobility. Then I did some rows on the pulley machine, 8 at 75#, 8 at 135# and 6 at 150#.
And to close out I did some wrist roller, two sets at 17.5# and 3 at 25#.
My forearms were toast after that.
Hit the steam room and a quick shower and was out of there.
Good stuff.
Crossfit log for Thursday, March 3rd
Overdue for a trip to the box.
Glad I went. Felt energized afterwards, was missing that feeling.
Granted it was horrible, but it was gratifying.
Started with 5 x 500m row on 2:00 rest (or as long as it took the guy you were sharing the rower with to finish).
First two were good, but started to hurt the biceps. Switched my grip to full hand instead of just fingers and recruited my lats more than biceps and got another good round in.
Round 4 I thought had to be our last, I was running out of steam so I sand bagged it only to find I had another round to go. Gah!
Round 5 was better than round 4 but not as good as the first three.
Hard work.
The WOD was interesting, 15 minute AMRAP:
- 1 round of Cindy (5 pull ups, 10 push ups, 15 air squats)
- 1 hang clean + jerk
start with empty bar, add weight each round.
I had a brilliant plan, hat utterly failed me. Or rather I poorly executed it.
The plan was to increment by 5# per round until the last round and throw as much weight as possible into the last clean and jerk, since only the last weight would be recorded and the lower weight earlier would make more rounds possible.
Well the first part worked beautifully, did 45#, 65#, 75#, 95#, 105#, 115#, 135# getting through 7 rounds. Started round 7 with 3:00 left on the clock, hurried through, put 185# on the bar, hurried through Cindy round 8, 30 seconds left. I noticed Kamil get his belt for the last lift.
Thought that was a good idea, but it cost me too much time, got the belt on dead lifted the bar to the hang, went to clean it and BEEEEEEP, time's up!
I should have gone heavy instead of 135# and just held on for dear life after that. But alas. My score was 7 rounds + 30 reps and max weight of 135#.
At least I beat Kamil on rounds, but his C&J was 205#!!!
Glad I went. Felt energized afterwards, was missing that feeling.
Granted it was horrible, but it was gratifying.
Started with 5 x 500m row on 2:00 rest (or as long as it took the guy you were sharing the rower with to finish).
First two were good, but started to hurt the biceps. Switched my grip to full hand instead of just fingers and recruited my lats more than biceps and got another good round in.
Round 4 I thought had to be our last, I was running out of steam so I sand bagged it only to find I had another round to go. Gah!
Round 5 was better than round 4 but not as good as the first three.
Hard work.
The WOD was interesting, 15 minute AMRAP:
- 1 round of Cindy (5 pull ups, 10 push ups, 15 air squats)
- 1 hang clean + jerk
start with empty bar, add weight each round.
I had a brilliant plan, hat utterly failed me. Or rather I poorly executed it.
The plan was to increment by 5# per round until the last round and throw as much weight as possible into the last clean and jerk, since only the last weight would be recorded and the lower weight earlier would make more rounds possible.
Well the first part worked beautifully, did 45#, 65#, 75#, 95#, 105#, 115#, 135# getting through 7 rounds. Started round 7 with 3:00 left on the clock, hurried through, put 185# on the bar, hurried through Cindy round 8, 30 seconds left. I noticed Kamil get his belt for the last lift.
Thought that was a good idea, but it cost me too much time, got the belt on dead lifted the bar to the hang, went to clean it and BEEEEEEP, time's up!
I should have gone heavy instead of 135# and just held on for dear life after that. But alas. My score was 7 rounds + 30 reps and max weight of 135#.
At least I beat Kamil on rounds, but his C&J was 205#!!!
Wednesday, 2 March 2016
Accessory and strength log for Wednesday, March 2nd
Snow storm, slept in. Probably didn't have to, but I did.
Went to the Y at lunch and kicked the pants out of my shoulders.
Did stretching and rolling, on my armpits, intercostals, pecs, lats, everything.
Then I did my super bretzel thing. Can't find any videos, I may have to make on of my own. Basically, lying on my side, knees and hips bent at 90 degrees, like sitting, dumbbell in hand extended towards the ceiling. Bring elbow to ribs and lower behind twisting thoracic spine, keep knees stacked on floor, rotate to end range, trying to touch elbow to floor. Took me 3 reps to get contact this time (took me 5 reps at physio). Progress.
Then I did some back squats, after a couple of overhead squats to see if the work helps. Too early to tell.
Did 3 triples at 255#.
Before I left I did some 1 arm overhead carries with a 16kg kettle bell. Trying to pull my ribs down with my obliques, and trying to stay locked out overhead.
Man that was hard! I guess that's the point.
Attacking the weaknesses.
Went to the Y at lunch and kicked the pants out of my shoulders.
Did stretching and rolling, on my armpits, intercostals, pecs, lats, everything.
Then I did my super bretzel thing. Can't find any videos, I may have to make on of my own. Basically, lying on my side, knees and hips bent at 90 degrees, like sitting, dumbbell in hand extended towards the ceiling. Bring elbow to ribs and lower behind twisting thoracic spine, keep knees stacked on floor, rotate to end range, trying to touch elbow to floor. Took me 3 reps to get contact this time (took me 5 reps at physio). Progress.
Then I did some back squats, after a couple of overhead squats to see if the work helps. Too early to tell.
Did 3 triples at 255#.
Before I left I did some 1 arm overhead carries with a 16kg kettle bell. Trying to pull my ribs down with my obliques, and trying to stay locked out overhead.
Man that was hard! I guess that's the point.
Attacking the weaknesses.
Tuesday, 1 March 2016
Crossfit log for Tuesday, March 1st
Frustration with 16.1 is still simmering but at least I had a physio appointment yesterday, we abandoned my hips, which are much better now, but not the weakest link and changed focus to my shoulders and thoracic mobility.
Got some new drills and stretches. Also abandon the shoulder stability drills with the overhead hanging kettle bell carries in favour of one arm overhead carries, locked out with rib cage pulled down.
Focus on position first, stability later.
I got a new version of bretzel with dumbbell. It's a killer.
So I'll work on that for the foreseeable future, unless something else breaks.
Today again, I seem to have forgotten to set my alarm but thankfully woke up with barely enough time to make it to the gym.
It was a pretty good workout. I missed the warm up and jumped right in to the thrusters.
5 sets of 10. Ugh. Started with 95# which I wasn't going to count, but ended up counting. Then 105#, 115# and 125#. After that I was spent, so even with the 95# it was still only 4 sets. Meh.
Quads were not happy, still recovering from the lunges I guess.
The WOD was 3 rounds for time of :
- row 250m
- 21 box jumps
- 15 push ups
- 9 toes to bar
Started on the box jumps since there weren't enough rowers, so go to finish with a row. Yay.
Did the box jumps systematically, with a few step ups in there when fatigued, to get things going.
Push ups I broke up 5, 5, 5 the first round, 8, 5, 2 the second and 9, 6 the last.
Toes to bar, I strung 5 reps then staying on the bar, reset my hands and did the last 4. Second round I did 7 before losing the kip and resetting, still stayed on the bar. Last round I came of the bar at 5 and the did 4.
The row sucked. Kept running out of steam at 200m and coasted most of the last 50.
Finished in 14:19. Meh. It was okay.
Got some new drills and stretches. Also abandon the shoulder stability drills with the overhead hanging kettle bell carries in favour of one arm overhead carries, locked out with rib cage pulled down.
Focus on position first, stability later.
I got a new version of bretzel with dumbbell. It's a killer.
So I'll work on that for the foreseeable future, unless something else breaks.
Today again, I seem to have forgotten to set my alarm but thankfully woke up with barely enough time to make it to the gym.
It was a pretty good workout. I missed the warm up and jumped right in to the thrusters.
5 sets of 10. Ugh. Started with 95# which I wasn't going to count, but ended up counting. Then 105#, 115# and 125#. After that I was spent, so even with the 95# it was still only 4 sets. Meh.
Quads were not happy, still recovering from the lunges I guess.
The WOD was 3 rounds for time of :
- row 250m
- 21 box jumps
- 15 push ups
- 9 toes to bar
Started on the box jumps since there weren't enough rowers, so go to finish with a row. Yay.
Did the box jumps systematically, with a few step ups in there when fatigued, to get things going.
Push ups I broke up 5, 5, 5 the first round, 8, 5, 2 the second and 9, 6 the last.
Toes to bar, I strung 5 reps then staying on the bar, reset my hands and did the last 4. Second round I did 7 before losing the kip and resetting, still stayed on the bar. Last round I came of the bar at 5 and the did 4.
The row sucked. Kept running out of steam at 200m and coasted most of the last 50.
Finished in 14:19. Meh. It was okay.
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