Interesting workout today: Bear Complex: clean, squat, press, back squat, press.
This is what it looks like: http://www.youtube.com/watch?v=0WOP9J7QPwI
Our WOD was
15 reps @ 95#/65#, 2min rest
15 reps @ 65#/45#, 2 min rest
3min AMRAP @ 65#/45#
The AMRAP was the real test.
Chose to do the Women's weight again, I may try this again in the future with the men's weight. Just to see.
was 13:50 for the first 2 parts and managed 11 reps in the 3:00 AMRAP. Sweat buckets.
But
the big breakthrough came before the WOD, we worked on kipping
pull-ups. It clicked. I managed to string together 3 in a row. My
hands were sore from yesterday's workout, but I'm definitely looking
forward to practising these some more. It was very cool.
Wednesday, 31 August 2011
Tuesday, 30 August 2011
Crossfit log for Tuesday, August 30th
After a warm up and a frustrating time trying to
find max shoulder press, (no racks with enough space over head for me
to press, or not attached to a bench) I did the WOD from the Crossfit
Endurance site:
3 rounds for time:
Row 500m, rest 2:00
21 Kettle bell swings 20kg, rest 2:00
12 pull-ups, rest 2:00
28:48
Pull-ups again were my Achilles heel. Did what I could without bands.
3 rounds for time:
Row 500m, rest 2:00
21 Kettle bell swings 20kg, rest 2:00
12 pull-ups, rest 2:00
28:48
Pull-ups again were my Achilles heel. Did what I could without bands.
Monday, 29 August 2011
Crossfit log for Monday, August 29th
Did power cleans today.
3-3-3-3-x
45#-65#-95#-115#-135#
One of the 95# went really well. I've been practising my technique on the clean, and racking position at the top, following the Burgener warm-up and what not. And I guess one of them the planets aligned and it was really easy. So I'm getting better, but after that, it wasn't gelling anymore.
Should have tried 125#, but once I added the two 10lbs plates I wasn't turning back, and when I failed 2 attempts, I was done. I wanted to get out for my run.
Ran 5km hard. Warmed up to Laurier. Ran hard to the Ritz (10:42), took 2:00 to get some water in me, then ran easier back (12:49) plus 800m from the Y to the bridge and back at an easy pace. (total 36:09 for 6.46km - 5:35/km avg pace).
Now I'm hungry!
3-3-3-3-x
45#-65#-95#-115#-135#
One of the 95# went really well. I've been practising my technique on the clean, and racking position at the top, following the Burgener warm-up and what not. And I guess one of them the planets aligned and it was really easy. So I'm getting better, but after that, it wasn't gelling anymore.
Should have tried 125#, but once I added the two 10lbs plates I wasn't turning back, and when I failed 2 attempts, I was done. I wanted to get out for my run.
Ran 5km hard. Warmed up to Laurier. Ran hard to the Ritz (10:42), took 2:00 to get some water in me, then ran easier back (12:49) plus 800m from the Y to the bridge and back at an easy pace. (total 36:09 for 6.46km - 5:35/km avg pace).
Now I'm hungry!
Saturday, 27 August 2011
Running log for Saturday, August 27th
Ran the Army run route Saturday morning. 2:04
and change.
Might have made sub 2 if I hadn't stopped to help a young lady who was having trouble getting the chain back on her bike. (it was one of those "is everything okay"? courtesy comments, expecting her to say, everything's fine, but turn out it wasn't, so kinda had to jump in and help)!
It was a good run.
Might have made sub 2 if I hadn't stopped to help a young lady who was having trouble getting the chain back on her bike. (it was one of those "is everything okay"? courtesy comments, expecting her to say, everything's fine, but turn out it wasn't, so kinda had to jump in and help)!
It was a good run.
Thursday, 25 August 2011
Crossfit log for Thursday, August 25th
Did Reza's WOD from last week:
2 rounds:
50 double unders
40 wall balls
30 kettle bell swings
20 pull ups
10 front squat (95/65)
Failed on DUs, did 100 singles instead.
Only had 7kg med ball (felt heavier)
16kg Kettle bell
Pull-ups really slowed me down (no bands at the Y)
Still can't rack the front squat properly but did 95# all the same.
Tough workout.
24:58
2 rounds:
50 double unders
40 wall balls
30 kettle bell swings
20 pull ups
10 front squat (95/65)
Failed on DUs, did 100 singles instead.
Only had 7kg med ball (felt heavier)
16kg Kettle bell
Pull-ups really slowed me down (no bands at the Y)
Still can't rack the front squat properly but did 95# all the same.
Tough workout.
24:58
Wednesday, 24 August 2011
Running log for Wednesday, August 24th
Kilometre repeats on the treadmill:
2km @ 6:00/km
1km @ 4:41/km
4:00 recovery @ 6:00/km
1km @ 4:36/km
4:00 recovery @6:00/km
1km @ 4:32/km
34:37 6.5km (5:19/km avg. pace)
Wanted to do 4, but the third one was rough, so that was that, Still a better interval session than I've had in a very long time.
2km @ 6:00/km
1km @ 4:41/km
4:00 recovery @ 6:00/km
1km @ 4:36/km
4:00 recovery @6:00/km
1km @ 4:32/km
34:37 6.5km (5:19/km avg. pace)
Wanted to do 4, but the third one was rough, so that was that, Still a better interval session than I've had in a very long time.
Crossfit log for Wednesday, August 24th
Made it to the gym today.
Warm up was simple (Reza's back) 30 air squats, 10 hip rotations, 10 arm rotations, 30 air squats (had practiced a few double unders before hand).
Skills, we worked on handstands and handstand walk (not) and rolls (aka somersault). I did surprisingly well except the handstand walk part.
Then to the WOD:
3 rounds:
30 second L-Sit
5 ring dips
10 pull-ups (strict)
15 push-ups (hand release)
1 min rest
The L-Sit I did in 1 10 second and 4 5 second stretches. The first round (which I was using 35lbs dumbbells on the floor to grip),
I was impressed that I managed 5 ring dips. (3+quick break + 2)
The pull ups, I figured I could do 5 on my own, I should be able to handle 10 with the purple (medium) band. But the 9th and 10th were really tough, and this was just round 1.
Push up were okay, after the ring dips, getting the 15 done was hard near the end.
Round 2 sucked. After over a minute of trying to get my feet off the ground, I gave up on the L-sit.
Ring dips were really tough, did 2, then break then 1, 1 and 1 with breaks in between.
Pull ups were 4, break, 2, break, 2, break, 1 break 1. Ugh.
Push-ups, just took more time.
Round three, went to the L-Sit between to boxes, this way I didn't need to get my feet above my hips, which is bad form, but at least I did it (20 seconds break 10 seconds) which was better than round 2!
I could only do 1 dip, so I opted for the scaled option: regular triceps dips using a box. Way easier.
Pull-ups, switched to green (large) band, and zipped through 10. (maybe I should've just added a black band, oh well).
Push through the push-ups and done!
14:16.
I didn't like this workout, I felt it hammered the triceps too much. Really didn't like the L-sit.
Warm up was simple (Reza's back) 30 air squats, 10 hip rotations, 10 arm rotations, 30 air squats (had practiced a few double unders before hand).
Skills, we worked on handstands and handstand walk (not) and rolls (aka somersault). I did surprisingly well except the handstand walk part.
Then to the WOD:
3 rounds:
30 second L-Sit
5 ring dips
10 pull-ups (strict)
15 push-ups (hand release)
1 min rest
The L-Sit I did in 1 10 second and 4 5 second stretches. The first round (which I was using 35lbs dumbbells on the floor to grip),
I was impressed that I managed 5 ring dips. (3+quick break + 2)
The pull ups, I figured I could do 5 on my own, I should be able to handle 10 with the purple (medium) band. But the 9th and 10th were really tough, and this was just round 1.
Push up were okay, after the ring dips, getting the 15 done was hard near the end.
Round 2 sucked. After over a minute of trying to get my feet off the ground, I gave up on the L-sit.
Ring dips were really tough, did 2, then break then 1, 1 and 1 with breaks in between.
Pull ups were 4, break, 2, break, 2, break, 1 break 1. Ugh.
Push-ups, just took more time.
Round three, went to the L-Sit between to boxes, this way I didn't need to get my feet above my hips, which is bad form, but at least I did it (20 seconds break 10 seconds) which was better than round 2!
I could only do 1 dip, so I opted for the scaled option: regular triceps dips using a box. Way easier.
Pull-ups, switched to green (large) band, and zipped through 10. (maybe I should've just added a black band, oh well).
Push through the push-ups and done!
14:16.
I didn't like this workout, I felt it hammered the triceps too much. Really didn't like the L-sit.
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