Crossfit log for Tuesday, April 30th

On Feb 1, 2013, I wrote: We did bench press, which we hadn't done in a while. I am so weak, it's not funny. There's a running joke in Crossfit: somewhere, someone is warming up with your one rep max. Well today that pretty much happened in my face. We have some really strong guys.

Strength was 5 set of 5 reps increasing.
Did 95# - 135# - 155# (4) and stopped. I tried 185# for 1 rep, couldn't do it.

On Apr 16, 2013, I wrote: We did close grip bench press 3 rep max. My one rep max is 165# on regular grip, which is normally heavier than close grip. Today I did 165# for 3 reps! I am now tempted by that elusive 185# 1 rep max.

Well every guy there is still way stronger than me in bench press, but I got my PR!

After 155# I hummed and hawed on whether to go 175# or 185#. Serge said we have time, do 175# then you can try 185#. I just needed someone to make the call, so that's what I did. 175# was hard, and I squirmed a lot as it went up, but it was all me. So I figured it was worth a try at 185#.

It took longer than 175# but it went straight up, no squirming, much better form and boom! 185# bench press. Ha!

That's my third major lift PR by 20lbs this month. (Bench, Dead lift, front squat) plus recent PRs in back squat, push press and power clean. Things are really moving fast despite the fact that I'm still really focusing on mobility rather than strength.


After the bench press we did hand stand push ups, for max reps 4 times. I only did it twice, 5 reps and 3 reps, I was using only one abmat where I usually use 2, so I'm happy with that.

Then we did 1 set of bodyweight rows for max reps. I think I got 7.

The workout of the day was a killer
4 rounds for time (14 min cap)
8 thrusters 105#
16 pull ups
8 hang cleans 105#

105# is a heavy thruster for me, I was happy to have completed 3 rounds. I did one thruster from round 4. It was brutal.

But my bench press PR made my day.

Progress update of revised weightlifing goals. Derived from intermediate level for my bodyweight at www.exrx.net

Lift / % bodyweight / actual target weight (rounded) / current PR
Bench / 112% / 190lbs / 185lbs Apr 30, 2013 (up from 165lbs)
Deadlift / 177% / 300lbs / 285lbs Apr 25, 2013 (up from 265lbs)
Press / 77% / 130lbs / 110lbs Apr 9, 2013 (up from 105lbs)
Power Clean / 109% / 185lbs / 155lbs Mar 20, 2013 (up from 145lbs)
Power snatch / 84% 140lbs / 95lbs (can't find a record of this)
Back Squat / 150% / 255lbs / 215lbsApr 11, 2013 (up from 205lbs)

Crossfit log for Monday, April 29th

Strength work, strength work, strength work.

I know it'll pay dividends later, but man, I'm gonna need a break soon.

Cleans: weight(power clean reps /full clean reps)
65% (3/1) 70% (3/1) 75%(2/2) 80%(2/1) 80%(2/1) 80%(2/1)
did 95#, 115#, 125#, 130#, 130#, 130#

Back Squats
3 sets of 8 @ 60%, 65%, 70% of 1 rep max fast, no pausing, up / down each rep unbroken.
my best recorded back squat is 205#, but I've done 205# in the front squat, which was a 20# PR, and I my new dead lift is a 20# PR, so I used 225# as my 1 rep max to do the math:
Did: 135#, 145# (rounded down from 147), 160# (rounded up from 157)
Tough, but I did it

WOD was insidious.

10 rounds (13 min cap)
10 wall balls (did 14# which is women's Rx, or mens' blue)
10 ball slams 16# Rx.

Probably could've managed a 20# med ball, but after those squats I wanted to save my back. Finished in 11:50.

Crossfit log for Friday, April 26th

A bit of a circus this morning.

Strength work was crazy. Did split jerk (6 sets 60%x4, 70%x3, 75%x3, 80%x2, 80%x2, 80%x2), then bench press 3 sets of 8 (95#, 115#, 135#), then strict press 3 sets of 8. Did 75# (did 8, 7 and 5 reps, triceps were toast).

The WOD was "Helen"
3 rounds for time
Row 400m
21 kettle bell swings 20kg
12 pull ups

We were 7 athletes but there are only 3 rowers. So even starting at different stations, we ended up waiting for rowers, then on my last row the rower stop measuring distance at 207m. So switched machines and finished in 16:32.

It was nice to be there with Kiza. We don't often get to go together.

Crossfit log for Thursday, April 25th

I missed Crossfit this morning to go to physio.

I knew they were doing 1 rep max dead lift. So I brought my lifting shoes and belt and I bought some chalk and went to the Y with the goal of hitting a new PR in the dead lift.

Did 95#, 135#, 185# and 225# to warm up.

Then I put on my belt and got out the chalk and did 245# and 255#, I skipped my current PR (265#) and went for 275# (hummed and hawed over whether I should try 260# first, but figured go big or go home), 275# went up with out a problem.

285#? Might as well. Sure enough. Boom! Tried 295# which would've been huge, but alas, it was too heavy. I should've tried 290#, but hey, 20# PR!

Colour me happy!



Progress update of revised weightlifing goals. Derived from intermediate level for my bodyweight at www.exrx.net

Lift / % bodyweight / actual target weight (rounded) / current PR
Bench / 112% / 190lbs / 165lbs
Deadlift / 177% / 300lbs / 285lbs (up from 265lbs)
Press / 77% / 130lbs / 110lbs (up from 105lbs)
Power Clean / 109% / 185lbs / 155lbs (up from 145lbs)
Power snatch / 84% 140lbs / 95lbs
Back Squat / 150% / 255lbs / 210lbs (up from 205lbs)

Leaving the physio nest.

Interesting day.

Started off a physio to assess and adjust my treatment to be able to perform an overhead squat. His first question was: "so, are you able to do an overhead squat". I was honest with him, I hadn't tried. I was terrified that all the hard work I'd been doing would have been for nothing. If everything was flexible and mobile enough, I'd have no excuse, it would be just me that couldn't do it.

So we walked out to the exercise area and he laid down a length of wooden two by four. (which is only 1.5" by 3.5",  carpentry gah!), I stood on it with just my heels. He handed me a wooden dowel which I held over my head and proceed to perform a nearly flawless overhead squat, upright body, hips below knees, arms locked out over head. I laughed out loud. (yes the evasive literal LOL)

We tried with a hockey stick and I couldn't do it. But with some practice I was getting close. It's now an issue of neurological muscle control, I have all the range of motion, flexiblity and skills necessary, I just need to practice, with very little weight, moving my center of gravity back and forth while in the deepest squat I can get to train my muscles how do do it. I can practice with something under my heels at first and work my way down to barefoot.

But I don't need him anymore. I'm on my own. I've left the nest.

Crossfit log for Wednesday, April 24th

Killer workout today. Should've went lighter.

3 rounds for time (20min cap)
6 handstand push ups
30 double unders
15 thrusters 75#
20 box jumps 30"
15 alternating split snatch 75#
20 ball slams

8 reps short of 2 full rounds. Snatches really slowed me down. Thruster too, but not as much. Happily double unders were quick, in batches of 10 to 15. 30" box is high. Can't string them together like a 20" or 24" box. Ball slam are just tedious.

I actually grabbed a 55# bar for the thrusters in the second round, I didn't have it in my to do 75# again.

Crossfit log for Tuesday, April 23rd

Oh boy my arms will be sore tomorrow.

Strength part 1 was push press for a 3 rep max. My 1 RM is 155# (but it was a fight to lock it out), I started at 135# (after a warm up) and it wasn't easy, but I did it. Then decided to try 140#, same deal, struggled but got it. So why not, tried 145#, no go. Maybe if I'd waited longer before attempting, but it wasn't happening, so I was done.

Second part of Strength, the optional part, was a C&J complex. Clean, Front Squat, push jerk, 2 split jerks @ 70% of 1 rep max (so 70% of 160# is 112#, did 115#). Wasn't too bad, push press wasn't pretty, tried to engage my lower back and had some success.

WOD was a modified "Cindy"
20 min AMRAP of
5 pull ups
10 push ups
10 air squats (normally 15 squats, but after the strength work, they opted to give us a bit of a break).

We had the option of doing EMOM until we couldn't finish within the minute then continuing AMRAP for the rest. I made 8 rounds before the push ups took too long. In the last 12 minutes I made 7 more rounds plus 12 reps.

Push ups still my limiter on this one. Pull ups and air squats I maybe lost a few seconds from round 1 to round 8, but push ups just kept getting slower and slower. I tried breaking them up 5 and 5, or 4, 3 and 3. Even 4, 3, 2, 1. but after about round 5 (so 50 push ups into it) I was struggling.