Rough day. Last day before vacation. I think I'm due for a break. A lot of progress and PR's over the past few weeks
but it's taking its toll.
Shoulder press for strength work. 3 sets of 10.
-first set was 65lbs. Hard but doable.
-second set was 75lbs, succumbed to peer pressure.
-third set at 75lbs made it to 5 and I was done.
Should have stayed at 65lbs. Oh well.
WOD was a slugfest.
Called the "Quarter gone bad" (same idea as "Fight Gone Bad", but fewer exercises, but more rounds)
5 rounds for reps
15 seconds - thrusters 95#
45 seconds rest
15 seconds - weighted pull ups
45 seconds rest
15 seconds - burpees
45 seconds rest
Couldn't get the thrusters going. only managed 3 per round (except round 1, the clock started and I wasn't at my station).
Can't kip very well with dumb bell between my feet, so this was rough.
Burpees are burpees, they just suck. Managed 6 each time. Tried for seven, last 3 rounds, couldn't get it.
Total score 72.
Tuesday, 31 July 2012
Monday, 30 July 2012
Crossfit log for Monday, July 30th
Fantastic morning at Crossfit and physio.
1 rep max back squat. Don't think I've ever done this. The best I can find is a 3 rep effort that I only managed 2 reps at 185lbs.
Today I back squatted 205lbs. Finally over 200 pounds. Only 50lbs to go to meet my 2012 goal of squatting 1.5 times by body weight.
Another running WOD. Did heavier weight than called for.
4 rounds for time:
-run 200m (165m)
-10 dead lifts 155# (blue scaled + 20#)
-10 box jumps 30"
8:46
Very solid on the dead lifts.
I had it in my head that 45# plates on the bar added up to 125# (when in fact it adds up to 135# which was what blue scaled called for), so to go from 125# to 135# I'd have to add 5# to each side, but we don't have 5# plates, so I added 10# plates to each side, which in my flawed logic totalled 145# (when in fact it was 155#). Barbell math sucks.
Rx was 185#, I was doing blue. Their box jumps were 39" (but they only had 5 per round), so I was happy to be between blue and Rx for weight.
Physio was great, lots of progress. Hamstring flexibility went from 50º to 70º, medial hip rotation at full hip extension went from 20º on both sides to 45º (normal) on the left, but only 25º on the right (so something else going on there, more exercises prescribed). Shoulders improved as well, over head from 105-110º to 150-160º, internal rotation also improved dramatically, but I don't remember the numbers.
I guess with my added mobility I'm actually engaging my glutes, which would explain the squat PR and the solid dead lifts in the WOD.
1 rep max back squat. Don't think I've ever done this. The best I can find is a 3 rep effort that I only managed 2 reps at 185lbs.
Today I back squatted 205lbs. Finally over 200 pounds. Only 50lbs to go to meet my 2012 goal of squatting 1.5 times by body weight.
Another running WOD. Did heavier weight than called for.
4 rounds for time:
-run 200m (165m)
-10 dead lifts 155# (blue scaled + 20#)
-10 box jumps 30"
8:46
Very solid on the dead lifts.
I had it in my head that 45# plates on the bar added up to 125# (when in fact it adds up to 135# which was what blue scaled called for), so to go from 125# to 135# I'd have to add 5# to each side, but we don't have 5# plates, so I added 10# plates to each side, which in my flawed logic totalled 145# (when in fact it was 155#). Barbell math sucks.
Rx was 185#, I was doing blue. Their box jumps were 39" (but they only had 5 per round), so I was happy to be between blue and Rx for weight.
Physio was great, lots of progress. Hamstring flexibility went from 50º to 70º, medial hip rotation at full hip extension went from 20º on both sides to 45º (normal) on the left, but only 25º on the right (so something else going on there, more exercises prescribed). Shoulders improved as well, over head from 105-110º to 150-160º, internal rotation also improved dramatically, but I don't remember the numbers.
I guess with my added mobility I'm actually engaging my glutes, which would explain the squat PR and the solid dead lifts in the WOD.
Friday, 27 July 2012
Crossfit log for Friday, July 27th
Physio is definitely working.
I've never been able to do handstand push ups.
I haven't had any success since and have always resorted to doing them with my feet on a box in a pike position.
You need proper shoulder position to keep your balance when locked out at the apex. Because of my poor mobility I've always fallen away from the wall when I lock out because my shoulder drives my torso forward. I lose my lumbar spine as my back arches to allow my arms to reach back enough to be in line with my centre of gravity.
Not today. After a week and a half of physio, working to get my shoulder in a proper position for rotation, we had handstand push ups in the WOD, so during the skills part before the WOD I figured I was due to try them again. Well. I just walked up to the wall, got into a handstand and belted out 5 in a row as if I'd been doing them my whole life.
This brought mixed emotion. I was very excited by this accomplishment, but I knew if Isabelle saw, she'd make me do them in the WOD. Excitement won out.
After strength work of finding 1 rep max close grip bench press (146lbs) it was right into the WOD
3 rounds for time:
- 10 knees to elbows
- 5 handstand push ups + 5 hand release push ups
- Run 400m (330m)
Did toes to bar first round, but after that, stuck with knees to elbows for the handstand/regular push ups did 5 + 5 first round, 3 + 7 second round and 4 + 6 third. I'll take it.
Time: 9:56
I've never been able to do handstand push ups.
Almost a year ago, I wrote:
Anyway, then we worked on hand stand push up skills. I have none. Managed to get a handstand going, but as soon as I locked out my shoulders it would push my body forward away from the wall.
I haven't had any success since and have always resorted to doing them with my feet on a box in a pike position.
You need proper shoulder position to keep your balance when locked out at the apex. Because of my poor mobility I've always fallen away from the wall when I lock out because my shoulder drives my torso forward. I lose my lumbar spine as my back arches to allow my arms to reach back enough to be in line with my centre of gravity.
Not today. After a week and a half of physio, working to get my shoulder in a proper position for rotation, we had handstand push ups in the WOD, so during the skills part before the WOD I figured I was due to try them again. Well. I just walked up to the wall, got into a handstand and belted out 5 in a row as if I'd been doing them my whole life.
This brought mixed emotion. I was very excited by this accomplishment, but I knew if Isabelle saw, she'd make me do them in the WOD. Excitement won out.
After strength work of finding 1 rep max close grip bench press (146lbs) it was right into the WOD
3 rounds for time:
- 10 knees to elbows
- 5 handstand push ups + 5 hand release push ups
- Run 400m (330m)
Did toes to bar first round, but after that, stuck with knees to elbows for the handstand/regular push ups did 5 + 5 first round, 3 + 7 second round and 4 + 6 third. I'll take it.
Time: 9:56
Thursday, 26 July 2012
Crossfit log for Thursday, July 26th
Did 1 1/4 back squats. Some fancy new strength
move. Squat down, recover to just above parallel, back down to full
squat, recover to full extension
Supposed to be 4 sets of 3, read it wrong, did 3 sets of 4, oh well.
WOD was a birthday WOD (Sue turned 35 today)
2 rounds:
35 wall balls 20#
53 double unders (because 35 wasn't enough)
35 sit ups
35 kettle bell swings (to eye level) 20kg
Round 2 sucked.
Time was in the 12 to 13 minutes range I think, waiting for confirmation.
Supposed to be 4 sets of 3, read it wrong, did 3 sets of 4, oh well.
WOD was a birthday WOD (Sue turned 35 today)
2 rounds:
35 wall balls 20#
53 double unders (because 35 wasn't enough)
35 sit ups
35 kettle bell swings (to eye level) 20kg
Round 2 sucked.
Time was in the 12 to 13 minutes range I think, waiting for confirmation.
Wednesday, 25 July 2012
Crossfit log for Wednesday, July 25th
WOD Wednesdays.
WOD was a good one.
5 rounds
-10 push press 85#
-run 200m (184m actually)
-1 rope climb.
Blue scaled for the push press was 95#. I wanted to do 75#... so I split the difference and went 85#. It was hard but I did it. First two rounds were unbroken, three and four had one break. Last round unbroken again.
Felt pretty solid with 85#, looks good for my next Fran.
Time was 12:45
WOD was a good one.
5 rounds
-10 push press 85#
-run 200m (184m actually)
-1 rope climb.
Blue scaled for the push press was 95#. I wanted to do 75#... so I split the difference and went 85#. It was hard but I did it. First two rounds were unbroken, three and four had one break. Last round unbroken again.
Felt pretty solid with 85#, looks good for my next Fran.
Time was 12:45
Tuesday, 24 July 2012
Crossfit log for Tuesday, July 24th
A week of Personal Bests.
Last Tuesday I PR'd my dead lift.
Last Wednesday I PR'd Fran.
Last Friday I Rx'd the overhead lung WOD
and today I PR'd my clean.
145lbs, did it twice. Solid. Pretty good progress from 120lbs just this past April 23rd. Only 25lbs to go to meet my 2012 goal of cleaning my body weight.
The WOD was challenging. 15min AMRAP
-5 power cleans 105lbs bar
-10 air squats
-15 ball slams 12lbs ball
Made 8 full rounds + 13 (5 cleans and 8 squats).
Solid workout.
Hamstring are sore from yesterday's good mornings, and traps are sore from, everything else, including the physio I've been doing, but I'm making progress. I did something that resembles an overhead squat with a practice bar (another 2012 goal). Progress is good.
Last Tuesday I PR'd my dead lift.
Last Wednesday I PR'd Fran.
Last Friday I Rx'd the overhead lung WOD
and today I PR'd my clean.
145lbs, did it twice. Solid. Pretty good progress from 120lbs just this past April 23rd. Only 25lbs to go to meet my 2012 goal of cleaning my body weight.
The WOD was challenging. 15min AMRAP
-5 power cleans 105lbs bar
-10 air squats
-15 ball slams 12lbs ball
Made 8 full rounds + 13 (5 cleans and 8 squats).
Solid workout.
Hamstring are sore from yesterday's good mornings, and traps are sore from, everything else, including the physio I've been doing, but I'm making progress. I did something that resembles an overhead squat with a practice bar (another 2012 goal). Progress is good.
Monday, 23 July 2012
Crossfit log for Monday, July 23rd
It may be the placebo effect, but I feel like I'm already noticing a difference thanks to the physio exercises I've been doing.
The bottom of my squat feels easier since I've been working my hamstring, and my shoulder feels better than ever.
So today we did "good-mornings" for strength.
Worked up max for 5 reps. Made it to 117lbs. in 4 rounds.
WOD was 4 rounds for time:
-15 dead lifts @145#
-12 burpee box jumps 20" box
-10 rings dips (assisted with blue rubber band)
14:52
Not much fun. A real sweat fest.
The bottom of my squat feels easier since I've been working my hamstring, and my shoulder feels better than ever.
So today we did "good-mornings" for strength.
Worked up max for 5 reps. Made it to 117lbs. in 4 rounds.
WOD was 4 rounds for time:
-15 dead lifts @145#
-12 burpee box jumps 20" box
-10 rings dips (assisted with blue rubber band)
14:52
Not much fun. A real sweat fest.
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