So I've done a couple of workouts in my home gym
so I guess I better log them. I don't know how common they'll be now
that the games are over and the Physics staff are back in town, but I
just need to make logging them a habit.
I did a shoulder press drop set workout, so 10 at 65#, 10 @ 55#, 10 @ 45# three times through
At
the Y on Friday I did a similar thing on the pull down machine, so like
pull ups but went from 75# up 15# each set, aiming for 10 reps or to failure,
at 180# I got 5 reps before failure. Then back down to 75# for 10.
Yesterday I did 3 front squats + 3 push jerks gradually increasing by 10# increments from 65# to 145#.
Today was olympic lifting class:
- 1 front squat + 1 jerk
50% (of max clean and jerk) x3, 60% x3, 70% x3 and 80%x2
- 1 clean + 1 squat
50% (of max clean and jerk) x3, 60% x3, 70% x3 and 80%x2
-
2 front squat at max clean and jerk. (used 180# as max since that was
my partners max and was easier math, and only 5# more than my max).
Then we did singles in the front squat to max effort aced 195# but just couldn't get 205# up.
Done.
Tuesday, 30 July 2013
Thursday, 25 July 2013
Crossfit log for Thursday, July 25th
You know those race reports where you got a personal best(PB)
but didn't meet your goal and you should be happy because a PB is PB but
you just can't be happy because you really felt you had it in you to
meet your goal despite the fact that is was an arbitrary goal but
somehow you are still disappointed?
Yeah that. That's what last night's Olympic lifting class was like. My previous best C&J was from last October, 160# and I really had to fight to get it overhead.
I worked up to 155# easily. Then jumped to 175#, the clean was tough, but I managed it, and the jerk was a snap, I almost laughed out loud.
So naturally I tried 185#, I had jerked 180# at the Y with a rigid power lifting bar, I was sure I'd be able to jerk 185#. Well that remains to be seen, after 3 attempts I couldn't clean it. I caught it once, and looked like I had it, but I bailed, I guess I just didn't feel solid under it. And that was that. I really should've tried 180#. Next time.
So a PR is a PR.
Progress update of revised weightlifting goals. Derived from intermediate level for my body weight at http://www.exrx.net
Lift / target weight / current PR
Bench / 190lbs / 185lbs Apr 30, 2013 (up from 165lbs)
Deadlift / 300lbs / 285lbs Apr 25, 2013 (up from 265lbs)
Press / 130lbs / 120lbs May 14, 2013 (up from 110lbs)
Power Clean / 185lbs / 157lbs May 6, 2013 (up from 155lbs)
Power snatch / 140lbs / 105lbs May 6, 2013
Back Squat / 255lbs / 235lbs May 23, 2013 (up from 215lbs)
New Clean and Jerk PR:
Other lift PRs:
Front Squat 200# Apr 18, 2013
Push Press: 155# March 25, 2013
Clean: 175# May 23, 2013
Jerk: 180# Jun 18, 2013
Snatch: 130# July 22, 2013
Clean and Jerk: 175# July 24, 2013 (up from 160#)
Yeah that. That's what last night's Olympic lifting class was like. My previous best C&J was from last October, 160# and I really had to fight to get it overhead.
I worked up to 155# easily. Then jumped to 175#, the clean was tough, but I managed it, and the jerk was a snap, I almost laughed out loud.
So naturally I tried 185#, I had jerked 180# at the Y with a rigid power lifting bar, I was sure I'd be able to jerk 185#. Well that remains to be seen, after 3 attempts I couldn't clean it. I caught it once, and looked like I had it, but I bailed, I guess I just didn't feel solid under it. And that was that. I really should've tried 180#. Next time.
So a PR is a PR.
Progress update of revised weightlifting goals. Derived from intermediate level for my body weight at http://www.exrx.net
Lift / target weight / current PR
Bench / 190lbs / 185lbs Apr 30, 2013 (up from 165lbs)
Deadlift / 300lbs / 285lbs Apr 25, 2013 (up from 265lbs)
Press / 130lbs / 120lbs May 14, 2013 (up from 110lbs)
Power Clean / 185lbs / 157lbs May 6, 2013 (up from 155lbs)
Power snatch / 140lbs / 105lbs May 6, 2013
Back Squat / 255lbs / 235lbs May 23, 2013 (up from 215lbs)
New Clean and Jerk PR:
Other lift PRs:
Front Squat 200# Apr 18, 2013
Push Press: 155# March 25, 2013
Clean: 175# May 23, 2013
Jerk: 180# Jun 18, 2013
Snatch: 130# July 22, 2013
Clean and Jerk: 175# July 24, 2013 (up from 160#)
Monday, 22 July 2013
Sinus infection update.
Treating with a cortico steroid nasal spray and
advil/decongestant has been effective at making me feel normal, but my
instructions were if it isn't better 7 days after onset (aka tomorrow)
start the antibiotics. I guess that's the next step. I was hoping to
not have to resort to more antibiotics.
On the good side, I'm loving my home gym setup. I made it for training my son and his buddy to earn my Olympic Weightlifting Coaching certification, but a fringe benefit is that I get to use it myself.
Worked on snatches last night in anticipation of this evening''s Olympic lifting class where we'll be aiming for a 1 rep max in the snatch. Wednesday will be 1 rep max Clean and Jerk.
On the good side, I'm loving my home gym setup. I made it for training my son and his buddy to earn my Olympic Weightlifting Coaching certification, but a fringe benefit is that I get to use it myself.
Worked on snatches last night in anticipation of this evening''s Olympic lifting class where we'll be aiming for a 1 rep max in the snatch. Wednesday will be 1 rep max Clean and Jerk.
Crossfit log for Monday, July 22nd
Despite being sick and not having eaten since lunch, I had a little something in the tank.
PR'd my snatch by 5#, 130#. Wasn't very pretty, had to press it up into overhead, but I got it up.
Good enough for Crossfit, would've been a failed attempt at an Olympic lifting comp. but I'll take it.
Progress update of revised weightlifting goals. Derived from intermediate level for my body weight at http://www.exrx.net
Lift / target weight / current PR
Bench / 190lbs / 185lbs Apr 30, 2013 (up from 165lbs)
Dead lift / 300lbs / 285lbs Apr 25, 2013 (up from 265lbs)
Press / 130lbs / 120lbs May 14, 2013 (up from 110lbs)
Power Clean / 185lbs / 157lbs May 6, 2013 (up from 155lbs)
Power snatch / 140lbs / 105lbs May 6, 2013
Back Squat / 255lbs / 235lbs May 23, 2013 (up from 215lbs)
New Snatch PR:
Other lift PRs:
Front Squat 200# Apr 18, 2013
Push Pres: 155# March 25, 2013
Clean: 175# May 23, 2013
Jerk: 180# Jun 18, 2013
Snatch: 130# July 22, 2013 (up from 125#)
Clean and Jerk: 160# Oct 2012
PR'd my snatch by 5#, 130#. Wasn't very pretty, had to press it up into overhead, but I got it up.
Good enough for Crossfit, would've been a failed attempt at an Olympic lifting comp. but I'll take it.
Progress update of revised weightlifting goals. Derived from intermediate level for my body weight at http://www.exrx.net
Lift / target weight / current PR
Bench / 190lbs / 185lbs Apr 30, 2013 (up from 165lbs)
Dead lift / 300lbs / 285lbs Apr 25, 2013 (up from 265lbs)
Press / 130lbs / 120lbs May 14, 2013 (up from 110lbs)
Power Clean / 185lbs / 157lbs May 6, 2013 (up from 155lbs)
Power snatch / 140lbs / 105lbs May 6, 2013
Back Squat / 255lbs / 235lbs May 23, 2013 (up from 215lbs)
New Snatch PR:
Other lift PRs:
Front Squat 200# Apr 18, 2013
Push Pres: 155# March 25, 2013
Clean: 175# May 23, 2013
Jerk: 180# Jun 18, 2013
Snatch: 130# July 22, 2013 (up from 125#)
Clean and Jerk: 160# Oct 2012
Friday, 19 July 2013
Sick again, sinus infection this time!
Well now it looks like I have a sinus infection. Will there be no end to this?!?!?!?
More blood tests ordered, appointments made with family doc to go over options.
Amoxil-clavulin again.
Aie caramba!
More blood tests ordered, appointments made with family doc to go over options.
Amoxil-clavulin again.
Aie caramba!
Wednesday, 17 July 2013
Crossfit log for Wednesday, July 17th
WOD Wednesday.
Ugh.
Yesterday I ran 10 laps of the 160m warm up course around the next building over and that really help my legs, so I did the same this morning, because my quads are still toast. I think I'm going to make a habit of it.
The WOD was a chipper:
10 overhead squats (or front squats)
10 over the box jumps
10 thrusters
10 power cleans
10 knees to elbows
10 burpee pull ups
10 knees to elbows
10 power cleans
10 thrusters
10 over the box jumps
10 overhead squats (or front squats)
The weight of the thrusters was the same as the over head squats, but since I can't really do overhead squats the alternate was front squats, except the weight had to match the heavier power cleans, which meant that I had to change my weight 4 times instead of 2.
I opted for 125# for the front squats and power cleans and 75# for the thrusters, so adding/removing a 25# plates each side.
When I got to the box I realized that with the DOMS in my quads, this was going to be very challenging. It was.
Knees to elbows went really well, focused on the kip and they just happened. Burpees suck no matter what, but thankfully you only did them once.
Took me 18:30. Rough one.
Ugh.
Yesterday I ran 10 laps of the 160m warm up course around the next building over and that really help my legs, so I did the same this morning, because my quads are still toast. I think I'm going to make a habit of it.
The WOD was a chipper:
10 overhead squats (or front squats)
10 over the box jumps
10 thrusters
10 power cleans
10 knees to elbows
10 burpee pull ups
10 knees to elbows
10 power cleans
10 thrusters
10 over the box jumps
10 overhead squats (or front squats)
The weight of the thrusters was the same as the over head squats, but since I can't really do overhead squats the alternate was front squats, except the weight had to match the heavier power cleans, which meant that I had to change my weight 4 times instead of 2.
I opted for 125# for the front squats and power cleans and 75# for the thrusters, so adding/removing a 25# plates each side.
When I got to the box I realized that with the DOMS in my quads, this was going to be very challenging. It was.
Knees to elbows went really well, focused on the kip and they just happened. Burpees suck no matter what, but thankfully you only did them once.
Took me 18:30. Rough one.
Tuesday, 16 July 2013
Crossfit log for Tuesday, July 16th
Okay so how do you follow up 150 wall balls?
With heavy thrusters of course! My poor quads.
After finding 3 rep max for Thrusters (I stopped at 135#), we did 4 sets of 4 behind the neck snatch grip push press (which happens to be exactly what I did yesterday at noon at the Y)
Did one set at 65#, then 2 at 95# and the last at 115#. I struggled yesterday at 95# so either the lifting shoes or the weight belt really helped.
The WOD was a variation of Fran.
3 rounds for time of
15 thrusters
15 pull ups.
Same number of reps, but broken evenly. Did the first round unbroken, the second 8 and 7 and the last round 3 sets of 5. Finished in 7:55. Not bad for trashed quads.
With heavy thrusters of course! My poor quads.
After finding 3 rep max for Thrusters (I stopped at 135#), we did 4 sets of 4 behind the neck snatch grip push press (which happens to be exactly what I did yesterday at noon at the Y)
Did one set at 65#, then 2 at 95# and the last at 115#. I struggled yesterday at 95# so either the lifting shoes or the weight belt really helped.
The WOD was a variation of Fran.
3 rounds for time of
15 thrusters
15 pull ups.
Same number of reps, but broken evenly. Did the first round unbroken, the second 8 and 7 and the last round 3 sets of 5. Finished in 7:55. Not bad for trashed quads.
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