Crossfit log for Tuesday, June 21st

Maybe i should have stayed in bed.

Strength work was close grip bench, 1 heavy set of 8, 75% of max.

Warned up with empty bar. 95#, 135# then my working set was 165#. Last rep was a fight, ski good choice.

Next was and alternating triplet: 25 banded side bends each side, dumbbell bench press for 8 reps, strict pull ups, pick a number you can hold for 3 sets

Side bends were rough, obliques were shot for yesterday's Y workout. First 2 round only did 12 per side until i noticed it said 25 per side, not total.

Bench started with 50# then 70#, and 70#(4).

Pull ups for 5 reps each round.

All fine and good until i went to our the dumbbells away, and pulled something in my left lower back, likely my oblique. QL or glute med.
Grrrrr

Did the WOD anyway, didn't really involve much back.

15 minute AMRAP
- 5 pull ups
-10 handstand push-ups
-15 pistols alternating

Pull ups were a snap
Did bear stance hspu
Pistol progression with heel on top off toes.

Went well. 6 rounds plus 5 pull ups.

Satisfied with that

Accessory log for Monday, June 20th

Brought my new toy to the Y. One of my handled barbells or farmer carry barbell.

After doing my postal homework on my hips and thoracic extension i got to work batting up my obliques.

I did 6 rounds of
- 5 one arm deadlifts left hand
- 50' suitcase carry left hand
- 5 one arm deadlifts right hand
- 50' suitcase carry right hand
110#

Brutal. Next time 8 minute AMRAP.

Crossfit log for Monday, June 20th

Summer solstice.

Somehow got out of bed and made it to the box.

Started with a 1 rep max deadlift. 

Was eager to try this using the new technique from www.strongfit.com, of interanally rotating the femur on the deadlift, forcing the obliques to engage like you would a deadlift with a stone or a sandbag.


315# went up nicely, no discomfort in my lower back.  Jumped to 335#, got if off the floor but chickened out.  I've neglected deadlift work lately.  I'll build it more gradually in my next strength cycle, once my thoracic mobility is dealt with (or nearly dealt with).

Then we did some front rack barbell step ups.  Left leg is way stronger than right.  I'm liking these unilateral movements, really helps identify weaknesses.

Coupled that with Good mornings, also done with internal rotation of the femur, and went well.

The WOD was not fun.

For time:
Wall balls         50-40-30-20-10
Double unders 10-20-30-40-50  (unbroken)

Started hurting after round 1.

Took 2 tired to get to 10 DU, after 3 tries to get 20 on round 2 I gave up trying to go unbroken on the DUs

13:18    I think.  I can't remember.

Crossfit log for Saturday, June 18th

Not sure why I went today.  Kiza was leaving town with the kids and I guess I was afraid I'd spend the whole in the house doing nothing.

So I went. It was hard.

Partner WOD, but I had no parterner.  So I did half the work and estimated the break time based on the other teams.

For time:
3 rounds of:
20 Push-ups
20 Squat Cleans, 115#/85#
30 Box Jumps, 24"/20" 
-- then --
4 rounds of:
21 Wall Balls, 20#/14#
15 Toes-to-bars
9 Thrusters, 115#/85#
-- then --
3 rounds of:
20 Pull-ups Run,
400 m

Partners share the work, but run together.
So I cut all the reps in half and did all the running.  Used 95# on the bar.

 First part was ok.  10 push ups I can handle. 10 cleans at 115# got rough at the end, and box jumps were okay.  Last round I did step ups for 5 or 6 reps to get my heart rate down.

Part two I did my 11 wall balls, 8 T2B but somehow forgot to do the math on the thrusters and did all 9.

At this point I fell behind my "shadow" team.  Thinking quickly, I just skipped the thruster on the next round and then broke up the last two with 5 and 4.

I had thought about just doing two full rounds, which might have worked, but I was getting tired and I knew there was some running in the hot sun coming up

The last part I had already done the math, 10 pull ups, but when I got there, I did the math again, and had 5 pull ups in my mind.  I did my 5 and thankfully looked at the board before heading out on the run, and saw the 20 reps. Oops, did a quick 5 pull ups and out for the run.

Wasn't fun, but I got it done.  The last run I wanted to come in under 90 seconds, not sure why but I hustled and I made it. 90 second 400m plus 35m to cross the gym after all that work, gotta be happy with that.

Crossfit log for Friday, June 17th

Fell back to sleep after my alarm again.  Delilah was up in the night and it took forever to fall back to sleep. 

But I hustled out the door anyway, and arrived as everyone was finishing the warm up.  Score.

Started with bench press for a 1 rep max. 

Hit 215# with a touch help from my spotter.  Need to work on that soon.

Then we did a horrible combo of 3 sets of 10 dumbbell bench press (35#) 10 abs rolls outs, and 15 reverse flies, 20#

Ugh.

Triceps are shot

Naturally the WOD has HSPU!

14 minute AMRAP:
- 1 rope climb
- 3 bar muscle ups (scaled to chest to bar pull ups)
- 5 strict handstand pushups  (scaled to knees on a box)

Workout was all about hspu. Once I stopped using my hip flexors to help straighten out my arms, it got really hard.

I only made 5 rounds plus 5 reps. 

Oh well.  Done.

Crossfit log for Thursday, June 16th

Not my  favourite workout but progress has been made.

Strength was backsquats  3 reps EMOM for 8 minutes.   Speed out of the bottom. Suggested weight was 70% (205#), but I was working with Kamil and at 185#, I wasn't feeling very speedy.  So I stayed there.  Also we squatted onto a med ball, which was new for me.  Worked well. 

Next was front squats vs RDLs,  three sets of 8 alternating, 1:00 rest between. Adding weight each round.  Again working with Kamil, I let him set the weights, for the squats we did 115#, 125#, 135#.  For the RDLs we did 135#, 155#, 185#.

Worked well and didn't kill my legs completely.  My back rounds on my RDLs,  I tried to tap the ground on the last set, which I was able to , and it felt like my back was straight, but coach Nikki pointed out that it wasn't.  Not even close.

Need to work on those hammies.

The WOD was a suck-fest, but also good.

For time: 21-18-15-8-9 of:
- kettle bell Russian swings (to eye level)  32kg/24kg
- box jumps  24"/20"

after each round 50' walking overhead lunges with plate.  (45#/35#)

Did women's Rx.   24kg kettle bell, 20" box for the first round then 24" for the rest, and 35# plate.

Kettle bell was fine,  box jumps were shaky the first round after the squats and RDLs, so I flipped it to 20".  The next round I felt better, so I tried again at 24" and it was fine.

The lunges sucked, BUT, I was almost completely locked out overhead, above my centre of mass.  It wasn't perfect, but it was better position than I have ever achieved in an over head lunge.  So progress!

15 minutes ish.  Didn't look at the clock when I finished, too wiped!

Crossfit log for Wednesday, June 15th

Somehow managed to get out of bed this morning and made it to Crossfit.

It was a fun workout.

For time: 6 rounds of: 

- 1 Overhead Squat 

- 5 Seated Box Jumps, 34"/30"  

- Run, 200 m 

-- then --  5min rest

5 rounds of

-Row, 300m - 300m - 300m - 300m - 300m

-Clean & Jerk Touch And Go 5-4-3-2-1

part 1:
-build to a heavy OHS from the rack
-increase weight each round
-learn to recover on running

part 2:
-clean and jerk must be tng unbroken
-increase weight each round
-score is weight of last rep.

Had to choose shoes, wanted lifters, but with box jumps and running, I opted for nanoes, I'd just do the best I could for the OHS.

So I did OHS at the Y yesterday  (yeah, yeah, I know, I didn't log it, whatever). Also in my Nanos.  I did a bunch of reps at 95# and 115# and with time running out I threw on 25# plates for 165# and failed.  Not surprising, my PR was 160#.

Was.

So today I did 75# for the first round, 95#, 115#,  125# and 145#. As I'm running my 200m before the last round, I debating.  Do I go 155# (which I though was my current PR) or do I try that 165# from yesterday.

Finally I decided, I was happy with 145#, so if I didn't make my 165# it wouldn't break my heart, so I decided to go for it.

Well I'm glad I did.  Beautifully executed, deep and stable bottom position.  Standing it up was a snap.  New OHS PR. In my freaking Nanos!

Then I worked up to 175# on the clean and jerk with the rowing.  Meh.  Too happy about the OHS to worry.

Fun day.   Next stop Physio.

New Overhead squat 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: 165# June 17, 2016 (up from 160#) 

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# Feb 25, 2015 (up from 145# but not really)
Clean and Jerk: 205# Dec 13, 2014 (up from 175#)