Workout for day 1 of the paleo challenge
The
paleo challenge has ended (not that I actually participated. I already
eat paleo enough, and i refuse to track what I eat), so we repeated the
workout from day 1. On top of not really pushing my paleo habits to
extremes, a friend came over last night with cake and ice cream for an
impromptu belated birthday celebration. So on top of the m&m's I
had on the bus ride home (once in awhile I feed this craving), I had a
substantial amount of chocolate smarties ice cream 12 hours before the
workout.
Despite all that I did quite well.
I was able to
match my PR of 205# back squat (which I failed last time) and I finished
the WOD in 16:19, 24 seconds faster, and with 75# on the bar instead of
65#.
A lot of recent work on snatches may have played in my favour. I'm happy with this.
Wednesday, 31 October 2012
Tuesday, 30 October 2012
Crossfit log for Tuesday, October 30th
Did the Olympic lifting class last night. Worked
on snatch. Since I still can't overhead squat, they had me doing split
snatch, which worked fairly well. I was able to snatch 110lbs. I'll
take it.
This morning we did strict press, 5 sets of 5. wasn't stellar, worked up to 85#, but had to go back to 75# for the last set.
The WOD was a 15 min AMRAP of
100 wall balls 14# ball
80 double unders (I did 100 for some reason).
30 pull ups.
I did one complete round (with an extra 20 double unders) and 27 wall ball into round two. Not bad at all. The double under really slowed me down. I did the wall balls in sets of 10 with planned breaks, and zipped through the pull ups in 2 sets of 15.
Good workout.
This morning we did strict press, 5 sets of 5. wasn't stellar, worked up to 85#, but had to go back to 75# for the last set.
The WOD was a 15 min AMRAP of
100 wall balls 14# ball
80 double unders (I did 100 for some reason).
30 pull ups.
I did one complete round (with an extra 20 double unders) and 27 wall ball into round two. Not bad at all. The double under really slowed me down. I did the wall balls in sets of 10 with planned breaks, and zipped through the pull ups in 2 sets of 15.
Good workout.
Thursday, 25 October 2012
Crossfit log for Thursday, October 25th
Today's workout was snatches.
Drill, from hang, snatch balance, power snatch.
Then work up slowly to 1 rep max.
I'm getting closer, but I still can't catch a snatch in a full squat. Everything else is pretty much there. I think I'll book an appointment with the physio to get a new set of exercises. There's light at the end of the tunnel, but it's hard sometimes to tell just how far away it is.
Drill, from hang, snatch balance, power snatch.
Then work up slowly to 1 rep max.
I'm getting closer, but I still can't catch a snatch in a full squat. Everything else is pretty much there. I think I'll book an appointment with the physio to get a new set of exercises. There's light at the end of the tunnel, but it's hard sometimes to tell just how far away it is.
Wednesday, 24 October 2012
Crossfit log for Wednesday, October 24th
WOD Wednesday (aka put the strength work in the WOD day)
16min cap, 4 rounds
4 chest to bar pull ups or 8 regular chin over bar pull ups
10 double unders
10 dead lifts 185#
15 double unders
15 knees to elbows
20 double unders
10 was a lot of dead lifts at 185#. I actually did quite well at the double unders, surprised myself. The problem became grip strength between the pull ups, dead lifts and knees to elbows, the forearms were mush well before the end.
Made to almost to the end of 4 rounds before the buzzer (like 10 double unders to go). (maybe I should've gone lighter on the dead lifts, but the point was to go heavy).
Glad it's over.
16min cap, 4 rounds
4 chest to bar pull ups or 8 regular chin over bar pull ups
10 double unders
10 dead lifts 185#
15 double unders
15 knees to elbows
20 double unders
10 was a lot of dead lifts at 185#. I actually did quite well at the double unders, surprised myself. The problem became grip strength between the pull ups, dead lifts and knees to elbows, the forearms were mush well before the end.
Made to almost to the end of 4 rounds before the buzzer (like 10 double unders to go). (maybe I should've gone lighter on the dead lifts, but the point was to go heavy).
Glad it's over.
Tuesday, 23 October 2012
Crossfit log for Tuesday, October 23rd
Great morning at Crossfit.
Strength work was cleans, full cleans, catching is a full front squat. Working to a 2 rep max, so 2 in a row, but still heavy.
The catch has been my weak link, I've been able to lift 150# high enough to get under it, but when it lands on my deltoids, cradled at the end of my fingers, I usually either panic, or am off balance and have to bail. Once I've caught it there's no problem, I can front squat a lot more than I can clean.
So today as I worked up I really focused on the catch, even with lighter weight. As it got heavy around 135#, coach Isabelle corrected my starting position. I was in more of a dead lift start and need to lift my chest more, and lower my hips (still above the knee, but lower than a dead lift), I kept everything tight and initiated with my knees (as online Crossfit coach Mike Burgener says to do).
I landed the 135# quite easily, for two reps, but my back was rounded and my weight forward when I caught it. I was able to hold it so when upped it to 140#, I really focused on the catch again, given the new starting position. I nailed it. Wasn't gonna stop there, did 145# (my previous best), twice in a row. So I had to try 150# for at least one rep. Sure enough, bang! Well naturally I had to ride the success and went for 155#.
Usually I says to my self "man this is heavy", today I said "I can do this. I'm Superman", and I nailed it. It was awesome. It just felt right.
The WOD was not so fun.
5 rounds of 3 minutes AMRAP on 1:00 rest
- 3 power cleans, 115#
- 6 push ups
- 9 air squats
I think this is one of the ones we'd done wrong before, because the 1:00 was left out, and we couldn't figure it out.
It sucked just as bad with the rest. Got 4 rounds the first time, then 3 the rest. The scoring makes no sense, since if you are close the begining of a round with little time left there's no motivation to get more reps. Either score should be reps or you should start where you left off the previous round. But I'm not telling the coach that, it sucked enough as it is!
Strength work was cleans, full cleans, catching is a full front squat. Working to a 2 rep max, so 2 in a row, but still heavy.
The catch has been my weak link, I've been able to lift 150# high enough to get under it, but when it lands on my deltoids, cradled at the end of my fingers, I usually either panic, or am off balance and have to bail. Once I've caught it there's no problem, I can front squat a lot more than I can clean.
So today as I worked up I really focused on the catch, even with lighter weight. As it got heavy around 135#, coach Isabelle corrected my starting position. I was in more of a dead lift start and need to lift my chest more, and lower my hips (still above the knee, but lower than a dead lift), I kept everything tight and initiated with my knees (as online Crossfit coach Mike Burgener says to do).
I landed the 135# quite easily, for two reps, but my back was rounded and my weight forward when I caught it. I was able to hold it so when upped it to 140#, I really focused on the catch again, given the new starting position. I nailed it. Wasn't gonna stop there, did 145# (my previous best), twice in a row. So I had to try 150# for at least one rep. Sure enough, bang! Well naturally I had to ride the success and went for 155#.
Usually I says to my self "man this is heavy", today I said "I can do this. I'm Superman", and I nailed it. It was awesome. It just felt right.
The WOD was not so fun.
5 rounds of 3 minutes AMRAP on 1:00 rest
- 3 power cleans, 115#
- 6 push ups
- 9 air squats
I think this is one of the ones we'd done wrong before, because the 1:00 was left out, and we couldn't figure it out.
It sucked just as bad with the rest. Got 4 rounds the first time, then 3 the rest. The scoring makes no sense, since if you are close the begining of a round with little time left there's no motivation to get more reps. Either score should be reps or you should start where you left off the previous round. But I'm not telling the coach that, it sucked enough as it is!
Monday, 22 October 2012
Crossfit log for Monday, October 22nd
A nice treat today. With Kiza's mom in town, so we
both went to the this morning's class. Kiza has asked me to remind her
never to do a 5:45am class on a Monday ever again.
It was a good workout too, but so soon after her half marathon, it was rougher on her than me.
Strength work was sumo dead lifts to 1 rep max. I don't know what my previous 1rep max was, but last time I hurt my back trying (back in May, just after the fire, Kiza will remember).
Managed 235# (20# less than my regular dead lift max, which is to be expected). No problem with my back.
The WOD was a 15min AMRAP
2 reps increasing by 2 reps every rounds (2-4-6-...)
-thrusters 75# (blue was 95# but that wouldn't have been pretty)
-kettle bell swings 20kg
-ab mat sit ups.
Did 6 complete rounds (12 reps) and made it to 6 sit ups of the round of 14 reps.
Kiza was right behind me. She's relentless.
It was a good workout too, but so soon after her half marathon, it was rougher on her than me.
Strength work was sumo dead lifts to 1 rep max. I don't know what my previous 1rep max was, but last time I hurt my back trying (back in May, just after the fire, Kiza will remember).
Managed 235# (20# less than my regular dead lift max, which is to be expected). No problem with my back.
The WOD was a 15min AMRAP
2 reps increasing by 2 reps every rounds (2-4-6-...)
-thrusters 75# (blue was 95# but that wouldn't have been pretty)
-kettle bell swings 20kg
-ab mat sit ups.
Did 6 complete rounds (12 reps) and made it to 6 sit ups of the round of 14 reps.
Kiza was right behind me. She's relentless.
Sunday, 21 October 2012
Goofy Training log for Sunday, October 21st
I guess Goofy training has officially begun.
Haven't really felt like running this past week, but finally got out for a real run. Was scheduled for 19km, but I hadn't even left yet and was working out ways to cut the route short.
Once I got going, it wasn't so bad, but I still cut the corners I thought about. I figured I'm still in recovery mode, 19km was probably ambitious to begin with, so I added a loop of my block to make it 17km even.
Not much of a difference, but I'm happy with it.
Haven't really felt like running this past week, but finally got out for a real run. Was scheduled for 19km, but I hadn't even left yet and was working out ways to cut the route short.
Once I got going, it wasn't so bad, but I still cut the corners I thought about. I figured I'm still in recovery mode, 19km was probably ambitious to begin with, so I added a loop of my block to make it 17km even.
Not much of a difference, but I'm happy with it.
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