Crossfit log for Thursday, July 14th

Well that's wasn't fun.

Fell back to sleep after my alarm, 20 minutes later than usual. Hustled, made it 3 minutes late.

Coach Nikki wanted my to do burpees, not happening.

Did the warm up on my own, 15 jumping air squats, 8 reverse plank march.

Started with 8 rep max back squat. Made 255#. Man that was rough.

Then 3 rounds of 20 banded kettle bell swings, rough on the shoulders vs 5 back squats. 185# never felt so heavy.

Then the horrible WOD

3 rounds thankfully
-run 400m
-30 abmat sit-ups
-12 UNBROKEN per cleans at 135#/95#

Was going to do 115#, then came to my senses and went with women's Rx, but then Kamil was doing 115#, so i added 10#beer side took match him.

Running on square legs sucked

After the first round it was clear 115#was a mistake. Coach Nikki peeled the 10s. Better after that.

Still took like 19:05. 

What a suffer fest

Strength log for Tuesday July 12th

Missed Crossfit. Did the strength component St the Y

8 rep max push press. Mistakenly thought 165#
was a reasonable goal.

Worked up in descending sets, 5@115#, 4@135#, a double@155# felt good.

Plank was 3. 2, 1, 1. 1 for the 8 reps @165#

Ended up being 3. 2, nope.

Then super set 5 close grip bench vs 5 strict pull ups.
Did 95#-115#-135#-145#-145#(4)
And 5-5-5-5-1 for the pull ups

Haven't logged heavy at the Y in agreed, and it showed. But even that felt good. Looking forward to my next strength cycle

Crossfit log for Wednesday, July 13th

That was not fun, not by a. long shot.

Warm up was 2 rounds of 10 air squats, 10 push ups, 10 good mornings.

Then work up to a heavy single, power clean and jerk. 155#went up fine, 185#, did not.

Then right into the WOD from hell.

24 rounds of
- 6 wall balls
- 3 handstand push-ups
- 1 clean and jerk

Rounds 1-10 - 135#/95#
Rounds 11-18 - 155#/105#
Rounds 19-24 - 185#/115#

Men's Rx was not happening, women's Rx was a joke, so i did 95#-115#-135#. Wish I'd started at 115#. Hindsight.

I thought with an abmat, and a good look if survive the hspu, and none of the scaling options were appealing. Lasted 3 rounds. Then i did push ups with my feet on a bench. Ugh.

Started to really suck at round 13, got a second wind that lasted to round 20, then slugged to the end.

34:56

Crossfit log for Monday, July 11th

Tired and sore, but somehow managed to get out of bed nonetheless.

Small group today. Just Fallon and Dave.

Started with back squat for 1 heavy rep.  275#was way harder than it should have been, and 295# didn't go up at all.  Not surprising I guess, i haven't really been squatting lately.

After that, ugh, kettle bell overhead walking lunges 3x75' Sucked

Don't quite have the mobility to lock out and you quickly run out off arms that way.

Was glad when it was over.

The WOD was a good one.
21-15-9 thrusters 95#/65#
Vs
3-2-1 rope climb

Did 75# and broke them up 16, 5 then 11,4 and 9

Rope was slow and steady except the last round which was go time.

Didn't even look at the clock i was so smoked, but was around 8 minutes.

Very happy with that.

Crossfit log for Saturday, July 9th

Skive my mother in law was in town,, Kiza and I went to Crossfit together.

Partner WODs are better when you bring your own partner.

It was a 30 minute AMRAP alternating full rounds of:
- 5 pull ups, 10 push-ups, 15 air squats
- 1 hang clean and jerk 95#/75#

Increase weight each round 10#/5#

Kids struggled s bit on the "Cindy" part so to keep the rest balanced I used the pull ups to practice my butterfly kip.  Managed to string 3. Not bad.

I did then men's increment (10#), but started at the women's weight (75#) and that worked perfectly.

We did 18 rounds, plus I did the pull ups and 7 push ups of round 19.

Pretty sore after 97 push ups!

Crossfit log for Thursday, July 6th

That was my kind of workout.

For the warm up we did downward dog into plank for 8 reps. Coach Nikki gave us some variations and suggested I bend my knee a bit more and lift my heels to get my head through my arms and lock my back straight. Felt really good. I may add this to my regimen.

We started with my favorite, back squats, 1 heavy set of 8, 10# more than last week.

I did 235#. Coach Nikki asked if my squat came naturally. Ha!  So she asked is it was just volume or what. So i told her a bit about my adventures in physiotherapy. She was impressed at my dedication be and that my squat looked really good, especially at 185#, where she said my back was straight as a board. 

Then we did 4 sets of 6 deadlifts at 75%,  rounded down to 255#.  So hard to keep my lower back straight in the bottom. Grrr

Stopped after 3 sets.

The WOD was good and hard
-25 thrusters 95#/65#
-30 abmat sit-ups
-20 thrusters 95#/65#
-25 abmat sit-ups
-15 thrusters 95#/65#
-20 abmat sit-ups

Did women's Rx and was thankful. But 9:36. Not last.

Good and sweaty.

Crossfit log for Wednesday July 6th

A bit of s strange day back at the gym.

Started with a 14 minute AMRAP of alternating tasks
Odd: 3 overhead squats, increasing weight
Even: 5 started box jumps, higher than WOD height

I did 65#-75#-85#-95#-105#-115#-125# for the OHS, in my nanos! Solid.

Did 30" for the box. Good enough for me.

Then the less fun part

3 round, ran out of time for 4 rounds, of:
50m asked pull sprint
300m run
3:00 rest

The sled pull with 115# of plates on the sled was fine. The run after, not so much.

Glad it's over.