Crossfit log for Monday, October 3rd

Really didn't want to get out of bed this morning.

Got to bed late, had a couple of beers in the evening, woke up early and couldn't fall back to sleep.

But with Kiza away this might be my only workout this week so I couldn't miss it.

Warm up was 5 pull ups, 10 wall balls, 15 air squats.  for 5 minutes.

The usual dynamic stretching

WOD was
3 rounds for time:
- 35 sit ups
- 30 box jump overs
- 25 pull ups.


Finished round 1 in 4:54, could have gone faster on the box jumps, but it would have been too expensive.  Did the pull ups in 10-10-5

Round 2 finished at 11:35 so 6:40ish.  Sit ups were slower, box jumps were slower and pull ups were 10-8-7

Round 3 took me to 18:58 so 7:23.  Yeah.  Sit ups were a grind, box jumps were sad.  And pull ups were 10-5-2-5-3. 

At least it was Rx. 

18:58.  Done.

After that we did 4 sets of 10 bench.

Did 95#, 115#, 125# and 130#(6)

Crossfit log for Thursday, September 29th

Well I guess two in a row was all I'm gonna get.

Today sucked on so many levels.

Warm up, felt a pull in my right groin/aductor, doing the side lunges. It was 3 shuttle runs, 10 air squats, 10 barbell pressed and 10 side lines x2.

Skill work was snatch: 7 sets of 3. Probably didn't warn up enough, might have done 4 sets, maybe 5, of mostly missing the first sometimes missing the second and usually getting the third. Still needs work.

The the WOD.
100 burpees for time.

I thought it was a joke, it wasn't. I'm never doing that again.

12:09

Crossfit log for Wednesday. September 28th

Two good workouts in a row, who knew?

Warm up was row 200m, walking lunges and 20 DUs. X2

Dynamic stretching with pull up drills, want into it.

WOD was a 12 minute AMRAP of
- 30 air squats
-15 push press 95#/65#

Air squats are a breeze, push press got hard quicker than I expected. Did 75# instead of women's Rx, extra 10# made quite the difference.

Made 6 rounds plus 22 squats.

After WOD was partner row 4000m. Switch every 250m. Sucked.

Done. Satisfied.

CrossFit log for Tuesday, September 27th

That was my kind of workout.

Warm up was air squats, pull ups and burpees.

I did the fascial release on my hip, using the voodoo band, that made the dynamic stretching way better, and i still hijacked the inch worm for my physio homework

We worked on false grip kipping and L-sits

Skill work was 7x 3 squat cleans plus 1 every 90 seconds. Did 135#.  Last 4 sets were touch and go.

WOD was short, 6 minute cap
5,4,3 squat clean 225#/155#
Vs.
3,2,1 rope climb

Did women's Rx. Wise choice. Spilled my first clean, and spilled my next to last, with like 30 second left, got capped half way up the rope on the last climb.

I could have gone harder, but we haven't done workouts like this in ages so it was hard to gauge.

It was good.

Crossfit log for Thursday, September 22nd

Another pyramid chipper. 

Warm up was shuttle run, "table tops", mountain climbers x4.
Dynamic stretching. Strict rings knees to elbows.

WOD was
-10 muscle ups (scale to 15 dips)
-20 dumbbell snatches 70#/50#
-30 box jumps 24"/20"
-80 wall balls
-30 box jumps 24"/20"
-20 dumbbell snatcher 70#/50#
-10 muscle ups (scale to 15 dips)

Dips were once again harder than they had any right to be.
Scaled snatcher to 45#
Used men's box height
Used women's med ball. Good thing.
Resorted to bar dips for the last 7 reps

18:32

Meh

Crossfit log for Tuesday, September 20th

95# thrusters never felt so hard. Well maybe 5 years ago. I wonder if opening up my thorax is recruiting the muscles that should have been working all along and they aren't happy about it.

That sure would explain a lot.

Warm up was 3 rounds of 10 wall balls, 10 side lunges and 5 burpees.

Used the stretching to open my thorax a bit. Every little bit helps.

Skills was strict rings knees to elbows, hollow body. No arm bend makes it tough.

WOD was rough.
3 rounds
-21 chest to bar
-15 thrusters  135#/95#
-50 double unders

Regular pull ups, women's weight.

First round was okay, pull ups unbroken, thrusters sucked, broke them up right away. Double unders were not pretty.

Got worse from there.

22:21

Ugh.

Crossfit and physio log for Monday, September 19th

Well I got some positive news at physio on Friday.   After mobilizing my upper thorax for a bit and doing a couple of drill I got my range to 45 degrees, only 5 to go to achieve "normal" range.

But the big motivator was that I shouldn't be using my workout time to do mobility work, I should be working out, and using the mobility work between sets to help the lifting.  Best to do work that requires thoracic mobility and use the drills to warm up and in between sets. 

That will help with my feelings of insufficient workouts.  Maybe I'll start my strength cycle now.   That would certainly make me feel better.

Today I took advantage of the dynamic stretching to do the piece I hate the moste, the inch worm, and co-opt it to to mobility work.

On of the drill Rob gave me was inch worm but with a rounded back and shoulders pressed forward.  Which I did today, and instead of the push up I just let my shoulders sag when I was in the plank and then pressed them out again before resuming.  Gave me a reason not to hate it so much.

Then we did 6 power snatch singles at 85% every 75 seconds.  I did 115# for the first two and wasn't landing them nicely, so I dropped to 105# and that was a lot better.   I need focus on consistent quality of my lifts, worry about weight later.

The WOD was horrible again. 

I thought it was 5 rounds but when I saw the 20 minute cap I knew something was off.  Looked again it was 10 rounds of:
- 10 cal row
- 15 push ups
- 15 sit ups

Should have scaled the push ups to 10, but whatever, everything else was good.

Finished round 7 with 5 seconds left.   That was a lot of push ups.