Finally felt well enough to back to Crossfit this morning.
Promised my self I'd do women's blue Rx no more.
Was true to my word.
We did strength work first: should press to 1 rep max.
warm up at 45# (just the bar), then 75# for 3 reps, then 105# and that was my max. Didn't know it before, so good to know now.
Practised some rope climbs.
WOD was total met con
8 min AMRAP
-6 2 hand dumbbell snatch 20#
-4 burpees
Managed only 6 rounds + 1 snatch. Good enough.
Friday, 29 June 2012
Tuesday, 26 June 2012
Yet another case of strep throat.
Self exam of my throat revealed white spots on
my tonsils, a sure sign of infection. Decided to brave the clinic in the
afternoon. Took about two hours, but I got confirmation of strep and a script for good old fashioned penicillin.
Ugh. Oh well, let the healing begin.
Ugh. Oh well, let the healing begin.
Monday, 25 June 2012
Crossfit log for Monday, June 25th
Two days off wasn't enough it appears.
Or maybe 12km long runs are harder on me that they once were!
Anyway today sucked.
Shoulder press was okay, did 4 sets of 5 at 40%-60% of max (not sure what my max is, I think around 105 or 115, did a 135# push press, but that's not the same).
So went with 45#, 55#, 65#, and 75#. Felt fine. Super set with strict pull ups (which I can normally do about 5), but used the little blue band for some extra help did 10 the first round then 7 the 2 next rounds and didn't bother after the last press.
The WOD was a killer, 12 min every minute on the minute 3 reps of the bear complex (started at 95#, dropped to 75# after round 2)!!!
Bear complex is a clean, into a front squat then push press (so like a clean+thruster), bring the bar down behind your head for a back squat, push press and down. 1 rep.
Horrible. Horrible. Horrible.
I think I need a break week.
Or maybe 12km long runs are harder on me that they once were!
Anyway today sucked.
Shoulder press was okay, did 4 sets of 5 at 40%-60% of max (not sure what my max is, I think around 105 or 115, did a 135# push press, but that's not the same).
So went with 45#, 55#, 65#, and 75#. Felt fine. Super set with strict pull ups (which I can normally do about 5), but used the little blue band for some extra help did 10 the first round then 7 the 2 next rounds and didn't bother after the last press.
The WOD was a killer, 12 min every minute on the minute 3 reps of the bear complex (started at 95#, dropped to 75# after round 2)!!!
Bear complex is a clean, into a front squat then push press (so like a clean+thruster), bring the bar down behind your head for a back squat, push press and down. 1 rep.
Horrible. Horrible. Horrible.
I think I need a break week.
Friday, 22 June 2012
Crossfit log for Friday, June 22nd
Front squats
Managed a 1 rep max of 165#
WOD: 6 round ladder max 10:00
1- 3 pull ups
2- 6 burpees
3- 9 sit ups
4- 12 box jumps 24"
5- 15 double unders
6- 18 kettle bell swings 20kg to eye level
7- 21 air squats
First round you do 1 and 2, second round 1,2, and 3, third, 1, 2, 3 and 4, etc
I made 5 full rounds in 10 minutes, so to the end of the 18 kettle bell swings.
Tired. Glad it's Friday.
Managed a 1 rep max of 165#
WOD: 6 round ladder max 10:00
1- 3 pull ups
2- 6 burpees
3- 9 sit ups
4- 12 box jumps 24"
5- 15 double unders
6- 18 kettle bell swings 20kg to eye level
7- 21 air squats
First round you do 1 and 2, second round 1,2, and 3, third, 1, 2, 3 and 4, etc
I made 5 full rounds in 10 minutes, so to the end of the 18 kettle bell swings.
Tired. Glad it's Friday.
Thursday, 21 June 2012
Running log for Thursday, June 21st
It went well.
Decided to be aggressive on the intervals, after an 8:00 warm up @ 5:33/km took 2:00 rest (to simulate last time's bathroom break) and started the first km at 4:06/km
Took 2:00 break between @ 10:00/km
Increased by 0.2km/h each interval (4:06, 4:03, 4:00, 3:56, 3:53)
It was hard, but not "I'm going to die" hard. There was a minor blip in the last interval as one minute in I hit the workout time limit of 35:00 and it went into "cool down" mode, luckily I was expecting it and caught it quickly and brought my "cool down" speed back up to 15.4km/h (it had made it down to 14.7km/h)
Went 7.62km including warm up, in 38:00 flat.
As a reward Chocolate chocolate gelato at Picolo Grande acquired and consumed. Yummy.
Decided to be aggressive on the intervals, after an 8:00 warm up @ 5:33/km took 2:00 rest (to simulate last time's bathroom break) and started the first km at 4:06/km
Took 2:00 break between @ 10:00/km
Increased by 0.2km/h each interval (4:06, 4:03, 4:00, 3:56, 3:53)
It was hard, but not "I'm going to die" hard. There was a minor blip in the last interval as one minute in I hit the workout time limit of 35:00 and it went into "cool down" mode, luckily I was expecting it and caught it quickly and brought my "cool down" speed back up to 15.4km/h (it had made it down to 14.7km/h)
Went 7.62km including warm up, in 38:00 flat.
As a reward Chocolate chocolate gelato at Picolo Grande acquired and consumed. Yummy.
Crossfit log for Thursday, June 21st
Today at Crossfit I had no fun.
First we did 1 rep max height box jumps. Work your way up, as high as you can jump. Box jumps, somewhat like triathlon, are one of those things that I"m far better at in my mind than in practice. Took a dozen tries to finally land a 37" box jump. But I landed it. In my mind I can do 42" I don't know why that is, but it is.
Then the WOD. If there is a less fun WOD out there I've yet to see it.
4 rounds
10 burpee box jump 24" (yuck)
20 double unders
10 dead lifts 165#
It was just tedious and boring and hard. Add to that the fact that I forgot my rope at the office and had to use one of the stock ropes, I ended up doing 60 singles for the last 3 rounds after round one's disgusting exhibit of how not to do double unders.
I'm going to make up for it by running intervals at lunch.
First we did 1 rep max height box jumps. Work your way up, as high as you can jump. Box jumps, somewhat like triathlon, are one of those things that I"m far better at in my mind than in practice. Took a dozen tries to finally land a 37" box jump. But I landed it. In my mind I can do 42" I don't know why that is, but it is.
Then the WOD. If there is a less fun WOD out there I've yet to see it.
4 rounds
10 burpee box jump 24" (yuck)
20 double unders
10 dead lifts 165#
It was just tedious and boring and hard. Add to that the fact that I forgot my rope at the office and had to use one of the stock ropes, I ended up doing 60 singles for the last 3 rounds after round one's disgusting exhibit of how not to do double unders.
I'm going to make up for it by running intervals at lunch.
Wednesday, 20 June 2012
Crossfit log for Wednesday, June 20th
Heavy cleans this morning.
5-3-2-2-2
Did 75# 95# 115# 135# 135#
Catching a heavy bar in a full front squat is a very scary thing. I can visualize it, I can pull the bar high enough to get under it, but the fear, just before you receive the bar is breathtaking. Tried 5 times to land 135#, caught once, and then had to bail, couldn't stand it up. I just crumbled after I caught it.
Everything else was solid, just the catch, once I get that, I know I can go heavier.
The WOD, naturally had cleans in it.
5 rounds for time
115# power clean 3-3-3-3-3
20kg kettle bell swing 5-10-15-20-25
16# ball slams 25-20-15-10-5
My buddy Kamil just did in the 5:30 class and went 9:47, so I wanted to beat that of course. But I had trouble on the first few cleans and the kettle bell always slows me down, ball slams were good.
Finished in 10:32
Good workout.
5-3-2-2-2
Did 75# 95# 115# 135# 135#
Catching a heavy bar in a full front squat is a very scary thing. I can visualize it, I can pull the bar high enough to get under it, but the fear, just before you receive the bar is breathtaking. Tried 5 times to land 135#, caught once, and then had to bail, couldn't stand it up. I just crumbled after I caught it.
Everything else was solid, just the catch, once I get that, I know I can go heavier.
The WOD, naturally had cleans in it.
5 rounds for time
115# power clean 3-3-3-3-3
20kg kettle bell swing 5-10-15-20-25
16# ball slams 25-20-15-10-5
My buddy Kamil just did in the 5:30 class and went 9:47, so I wanted to beat that of course. But I had trouble on the first few cleans and the kettle bell always slows me down, ball slams were good.
Finished in 10:32
Good workout.
Subscribe to:
Posts (Atom)