Accessory log for Monday, June 13th

Went to the Y.  Yes I'm actually logging it for once.

Did one-armed deadlifts, 1 set of 8 each side at 135# and 1 set of 5 each side at 185#.

185# was rough.

Then I did some rows on the pulley machine, but to change it up I used a rope attachment to simulate a rope pull.  Not great.  Grip got slippery and made it harder than the handle way.  I felt it more in my hands than in my lats.

It was worth a shot.

Crossfit log for Monday, June 13th

Monday morning Crossfit. 

Strength work was 3 rep max back squat.  Worked up to 275#. Tried 285#, but after one rep I knew there wouldn't be 3, so stopped there.

Then we did chair deadlifts.  Not quite right would have needed a higher chair to get the right position.  Meh, next time.

Alternate 3 sets of 6 of those with 3 sets of max decline sit ups. 

WOD was not fun.

21-15-9 of
- cleans  135#/95#
- lateral burpees over bar

Did women's Rx and even that was rough.  Burpees suck

13:20.

Ugh.

Crossfit log for Saturday, June 11th

It has been a long time since I partnered with Nat Connors.

That certainly wasn't my plan going to Crossfit this morning, but there's always a risk.

I held my own, doing women's Rx, and she'd already done the workout at the 9am class without a partner, oh and she's recovering from a shoulder injury.

So yeah.  We still finished first. And beat her solo time from 9am

The WOD was
- 800m row, shared however you want
4 rounds of
- 30 pull ups
- 20 front squats 75#
- 30 abmat sit ups
- 20 push press 75#
Then
- 800m row

We split the row into 200m alternating, I rowed hard, pull 1:36-1:40 / 500m.

Because of her shoulder we split the pull ups 10-10-5-5, everything else was half each. I started.

It wasn't until round 4 that she started yelling at me to hurry and not pause or rest, to keep going, to not think about it, just do it.  So the 3 first rounds I was all good.

She also kicked off the second row at 160m, my second set on the rower was better, sub 1:45/500m

We did it in 19:36

Man, I work hard when partnered with her.

Crossfit log for Thursday, June 9th

Wow, that sucked.

Managed to get up this morning. That's getting harder these days for some reason.

Coach Nikki was late, so we didn't get started until 6:00

We did the back squat EMOM for 8 minutes.  Goal was 70% of max.

I did 185#, 205#, 205#, 225#, 225#, 225#, 225#, 225#

We skipped the front squat / Chinese plank part and jumped right in to the WOD.

100 Thrusters for time
EMOM 5 burpees.

Sucked beyond belief.  Started out hard.  20 thrusters, 5 burpees, 5 thrusters, 5 burpees, 8 thrusters, 5 burpees.  1/3 done.

Then if fell apart.

At 50 thrusters I dropped to 3 burpees, otherwise I would never have finished.

Took me 20 minutes,  last set of thrusters was 10 with 4 seconds left, there was no way I was doing more burpees at that point.

Strength log for Wednesday, June 8th

Went to the Y for some posterior chain work

 Was planning 5 sets of 5 deadlifts at 75%, but after 2 sets at 225# I realized I was using 75% of my squat not my deadlift. So bumped it up to 255# and did 4 sets at that.

Then I peeled back to 185# and did 5 sets of 5 RDLs

And that was it.

Crossfit log for Tuesday, June 7th

You'd think more test makes for better performance. 

Did some accessory work at the Y yesterday, and mobility work on Sunday (I've really got to log those workouts)

I did 120 alternating rows on the outlet machine, in sets of 20 each arm for 3 sets. Decreasing weight each set, 60, 45, 30 (I assume it's in pounds) but that doesn't seem to justify how smoked my shoulders felt today.

So today. First day for Coach Nikki. The warm up was 6 min of 10 kettle bell swing. 10 push ups, 10 air squats.

Strength work was push press, 4 sets of 8 @ 60%-65%-70%-75% of max. I did 5# more for each, because barbell math.  115#-125#-135#-145#(6).

Got really hard at 135# and wasn't able to finish the last set at 145#

Then was close grip bench vs. landmine rows. 4 sets of 8 bench and 10 rows.

I used 135# on the bench for the first 2 sets, then whatever Joee had on her bar (around 95#) for the third and didn't make the fourth for lack of time.

I did all the rows, using 20kg of smaller plates, for better range of motion. Dropped to 15kg for the last 3 sets.  Lats were smoked from yesterday.

WOD sucked so bad.

For time:

- 1000m row

4 rounds of:

- 10 power cleans  115#/85#

- 10 handstand push ups

Used 95# on the bar and did bear straddle hspu.  Sucked. So much. 13:29.  

Crossfit log for Friday, June 3rd

So, new rule, if Frank is coaching the 5:30am class, stay in bed.

Man that sucked.

He's a slave driver, that man.

Warm was a no nonsense affair.  3 rounds of row 200m, 10 ab rollers, 15 ball slams. 

Strength work was 9 sets of 3 speed bench press alternating narrow, medium and wide grip. 75% of max every 45 seconds.  So every 45 seconds do 3 reps, 1st set narrow grip, 2nd set medium grip, 3rd set wide grip, repeat 2 more times.

My max was too long ago, so I settled on 155# but dropped to 145# almost immediately. 

Followed that up with dumbbell press and dumbbell rows. 
Press 12-12-10-8
Row 10-10-8-8

35# was too much for press, did the last set with Joée's 25# dumbbells.  I can lock out nicely now with a barbell, because I can pull it apart for better position, but with dumbbells, I can't, locked out arms are way in front of center of mass.

Just when I think I'm fixed, I find I still have a ton of work to do.

70# was good for my left arm on the rows, but I struggled on the right at that weight.

The WOD was not fun either

10 rounds for time (yup, 10)  thankfully with a 15:00 cap
- 5 hspu
- 7 pull ups
- 9 front squats 115#/75#

Started with 3 hspu, that lasted 2 rounds, got an abmat for another round, then resorted to 5 regular push ups.  Fuck my overhead sucks.

Front squats sucked too,  even at 95#.  Should've done women's Rx. 

Ran out of time at 7 rounds plus 7 reps.

Meh, it's done.