A bit of a change of pace today. worked on hand
stand walk. I can't. I can hold a hand stand for short time, but can
only walk 1 or 2 steps.
It was fun trying.
Strength was
push press, 5 sets of 10, touch and go, no resting in the front rack
position, you could rest at the top if needed, but the point was to find
a weight you could go non stop. I did progressively heavier starting
at 65#, 75#, 85#, 85# and 95#.
I kept thinking, okay this is
heavy enough. but I'd go a bit heavier and I was fine. I felt 85# was
heavy enough, but for the last round I figured I should try 95#, and it
wasn't a problem, so in hind sight I could have gone heavier, but it was
still a good workout.
the WOD was 4 rounds of
20 wall balls 20#
15 box jumps 24"
10 pull ups.
11:58
I
finished ahead of a number of stronger guys, I'm average at wall
balls, but pretty good at box jumps and very consistent on the kipping
pull ups.
Tuesday, 10 September 2013
Monday, 9 September 2013
Crossfit log for Monday, September 9th
Blargh!
Today was lifting competition day. 6 lifts. 3 snatch, 3 clean and jerk. Using something called the Sinclair coefficient to better compare results, it takes into account bodyweight to put everyone on a level playing field. Not to my advantage since I'm fairly heavy but not very strong. Also points will be allocated for technique and the number of successful lifts.
Most people had been ratcheting up of the past few week leading up to today, but I hadn't really.
First half of the class, warm up to 3 heavy snatches in the 95% - 105% of max
Did my first lift at 115#, it was okay, second was 125#, hope to go for a PR of 135#, but I missed at 125#, so my 3rd was at 125# again, and just barely made it. I won't get any style points for sure.
Second half was clean and jerk, warmed up to start at 165#.
Landed it quite well, but it felt heavy. Again I was going to do my second at current PR and try for 180# for my third. Coach convinced me to add a couple of 1.25# plates to make it a PR at 178#, but both attempts failed. Would I have made 175#? I'm not sure, but I don't think I would have, it just wasn't there today.
Feeling kinda bummed. But I have to remember that every race can't be a great race, it takes the bad ones to appreciate the good ones. Lessons learned in running still apply. Thankfully.
Besides, this is the year of mobility and I still have lots to do, and not a lot of weeks left in 2013!!!!!
Today was lifting competition day. 6 lifts. 3 snatch, 3 clean and jerk. Using something called the Sinclair coefficient to better compare results, it takes into account bodyweight to put everyone on a level playing field. Not to my advantage since I'm fairly heavy but not very strong. Also points will be allocated for technique and the number of successful lifts.
Most people had been ratcheting up of the past few week leading up to today, but I hadn't really.
First half of the class, warm up to 3 heavy snatches in the 95% - 105% of max
Did my first lift at 115#, it was okay, second was 125#, hope to go for a PR of 135#, but I missed at 125#, so my 3rd was at 125# again, and just barely made it. I won't get any style points for sure.
Second half was clean and jerk, warmed up to start at 165#.
Landed it quite well, but it felt heavy. Again I was going to do my second at current PR and try for 180# for my third. Coach convinced me to add a couple of 1.25# plates to make it a PR at 178#, but both attempts failed. Would I have made 175#? I'm not sure, but I don't think I would have, it just wasn't there today.
Feeling kinda bummed. But I have to remember that every race can't be a great race, it takes the bad ones to appreciate the good ones. Lessons learned in running still apply. Thankfully.
Besides, this is the year of mobility and I still have lots to do, and not a lot of weeks left in 2013!!!!!
Friday, 6 September 2013
Crossfit log for Friday, September 6th
Snatch balance 3 sets of 3 did empty bar.
Strict press vs strict pull up combo
- 4 sets of 5 each. Did 95# and body weight. Good enough for me.
WOD was 21-15-9 of:
-burpees
-box jumps 24"
-pull up, kipping
9:05
Box jumps after burpees, not so easy. Pull ups were all unbroken.
Strict press vs strict pull up combo
- 4 sets of 5 each. Did 95# and body weight. Good enough for me.
WOD was 21-15-9 of:
-burpees
-box jumps 24"
-pull up, kipping
9:05
Box jumps after burpees, not so easy. Pull ups were all unbroken.
Thursday, 5 September 2013
Crossfit log for Thursday, September 5th
Interesting workout.
We started with a "power clean ladder" so 5 bars were setup 135#, 155#, 185#, 205# and we didn't bother setting up the 225# (the girls were: 85#, 95#, 105#, 115#, 125#), you had 1 minute to do as may reps as possible of power clean at the first bar, move to the next bar, 1 minute rest, 1 minute AMRAP.
Power clean is pulling the bar from the floor and hiking it up to the shoulders in a front rack position like a front squat, but "power" means you catch it high, the hips have to be above the knees. This requires more "power" to launch the bar high enough to catch so high (unlike a squat clean that you catch in a deep squat and you don't have to pull it nearly as high).
I'm in that sad place were the women's weight would be too easy, but the men's weight is beyond my ability. My PR is 155#, so I did what I could, I got 8 reps at 135# then managed to get 4 at 155# (I'm definitely ready to establish a new PR on the power clean).
The other guys were all able to get a couple at 185# and at least 1 at 205#, we ended up quickly setting up the 225#, 2 guys tried but couldn't manage to catch it. (Later today the "big boys" will get some big numbers on this workout.
The WOD was a sprint/thrusters combo.
5 rounds
5 thrusters @ 105#
3 shuttle sprints (the the next building and back = 1) about 25m each way. So 150m per round.
Finished in 8:33. Wasn't bad, I'm not great at thrusters, but I'm still happy with my result.
We started with a "power clean ladder" so 5 bars were setup 135#, 155#, 185#, 205# and we didn't bother setting up the 225# (the girls were: 85#, 95#, 105#, 115#, 125#), you had 1 minute to do as may reps as possible of power clean at the first bar, move to the next bar, 1 minute rest, 1 minute AMRAP.
Power clean is pulling the bar from the floor and hiking it up to the shoulders in a front rack position like a front squat, but "power" means you catch it high, the hips have to be above the knees. This requires more "power" to launch the bar high enough to catch so high (unlike a squat clean that you catch in a deep squat and you don't have to pull it nearly as high).
I'm in that sad place were the women's weight would be too easy, but the men's weight is beyond my ability. My PR is 155#, so I did what I could, I got 8 reps at 135# then managed to get 4 at 155# (I'm definitely ready to establish a new PR on the power clean).
The other guys were all able to get a couple at 185# and at least 1 at 205#, we ended up quickly setting up the 225#, 2 guys tried but couldn't manage to catch it. (Later today the "big boys" will get some big numbers on this workout.
The WOD was a sprint/thrusters combo.
5 rounds
5 thrusters @ 105#
3 shuttle sprints (the the next building and back = 1) about 25m each way. So 150m per round.
Finished in 8:33. Wasn't bad, I'm not great at thrusters, but I'm still happy with my result.
Wednesday, 4 September 2013
Crossfit log for Wednesday, September 4th
Strength work today was split jerk from the rack. Work up to 3 heavy singles.
Ended up doing 155# for 3 sets of 1. They need to be faster, but I was able to lock them out. Would've liked to go heavier but that was 85% of my 1 rep max, so I should be content with that.
WOD was good. Played to my strengths
500m row
followed by 3 rounds of
8 dips on rings or on bars (did bars)
1 rope climb
7 shoulder to overhead. 105#
Went pretty hard on the row, finished in just under 1:50, and thankfully I'm strong on the dips, did my 8 unbroken. I was still winded from the row, so I took a few breaths before my rope climb. I'm good at rope climb. Shoulder to over head, not so much. I didn't put the bar down, but I rested in the front rack a bit too much. After another 8 unbroken dips I was starting to recover from being completely out of breath. Rope climb was a quick affair, this time I pumped out 5 push press in a row, really wanted to drop the bar, but I didn't want to have to clean it back up again, so I rested a few seconds in the front rack and did the last two reps. for round 2.
Round three was rough, arms were toast by now, had to break up the dips, 4 and 4, last rep was a struggle. Rope climb was okay. For the push press, I did 4 then dropped it, took a few seconds and cleaned for 3 more and I was done. 8:15
Beat Kamil by 5 seconds and Adam by nearly a minute.
Ended up doing 155# for 3 sets of 1. They need to be faster, but I was able to lock them out. Would've liked to go heavier but that was 85% of my 1 rep max, so I should be content with that.
WOD was good. Played to my strengths
500m row
followed by 3 rounds of
8 dips on rings or on bars (did bars)
1 rope climb
7 shoulder to overhead. 105#
Went pretty hard on the row, finished in just under 1:50, and thankfully I'm strong on the dips, did my 8 unbroken. I was still winded from the row, so I took a few breaths before my rope climb. I'm good at rope climb. Shoulder to over head, not so much. I didn't put the bar down, but I rested in the front rack a bit too much. After another 8 unbroken dips I was starting to recover from being completely out of breath. Rope climb was a quick affair, this time I pumped out 5 push press in a row, really wanted to drop the bar, but I didn't want to have to clean it back up again, so I rested a few seconds in the front rack and did the last two reps. for round 2.
Round three was rough, arms were toast by now, had to break up the dips, 4 and 4, last rep was a struggle. Rope climb was okay. For the push press, I did 4 then dropped it, took a few seconds and cleaned for 3 more and I was done. 8:15
Beat Kamil by 5 seconds and Adam by nearly a minute.
Tuesday, 3 September 2013
Crossfit log for Tuesday, September 3rd
Long weekend didn't help my wake up. But I rolled out of bed anyway, yay me.
Strength was 10 minutes to 80% of snatch max for 2 reps.
then 10 minutes to 80% of clean and jerk for 2 reps.
10 minutes isn't enough. Did okay 115# snatch was ugly but it went up, 155# clean and jerk was ugly too. oh well.
WOD was a 12 min AMRAP
50 wall balls
50 double unders
40 wall balls
40 double unders
30 pull ups
First set of 50 double under, I went unbroken! I think that's a new record. The set of 40 was a disaster.
Made it through 1 round and 11 wall balls. Happy with that.
Strength was 10 minutes to 80% of snatch max for 2 reps.
then 10 minutes to 80% of clean and jerk for 2 reps.
10 minutes isn't enough. Did okay 115# snatch was ugly but it went up, 155# clean and jerk was ugly too. oh well.
WOD was a 12 min AMRAP
50 wall balls
50 double unders
40 wall balls
40 double unders
30 pull ups
First set of 50 double under, I went unbroken! I think that's a new record. The set of 40 was a disaster.
Made it through 1 round and 11 wall balls. Happy with that.
Friday, 30 August 2013
Crossfit log for Friday, August 30th
Slept in this morning. Really needed it. Up at just before 7 instead of 5am!
Got the workout from a friend, did it at the Y
Strength work was super sets of:
A1 Strict pull ups 3-5
A2 AMRAP kipping pull ups
Rest 60 sec
B1 close grip bench press 5 reps
B2 AMRAP ring pushups or pushups
Rest 60 sec
3 rounds
A2 was 12, 10 and 9 (likely more if I'd been at the gym with a proper bar and the guys pushing me)
B2 was 10, 7, 6 push ups suck.
For the WOD, it was teams of 2 so I recruited Adam, my Y Crossfit wannabe. He seems to really enjoy the workouts I throw at him.
3 rounds
30 alternating burpee on plate
60 Double Unders
16 squat cleans
Alternating burpees was the easiest part.
I did double unders, he did singles, we broke them in to 3 sets so I'd do 10 double unders and he'd do 30 singles.
The cleans were supposed to be heavier but he's a novice, so we worked through technique up to 85# and went with that instead of the 115# the scaled version called for.
It was still hard. Lunges in my glutes made the 85# cleans hard enough, and burpees are burpees.
Took us 14:29, and we were both sweating bullets by the end. So good workout.
Got the workout from a friend, did it at the Y
Strength work was super sets of:
A1 Strict pull ups 3-5
A2 AMRAP kipping pull ups
Rest 60 sec
B1 close grip bench press 5 reps
B2 AMRAP ring pushups or pushups
Rest 60 sec
3 rounds
A2 was 12, 10 and 9 (likely more if I'd been at the gym with a proper bar and the guys pushing me)
B2 was 10, 7, 6 push ups suck.
For the WOD, it was teams of 2 so I recruited Adam, my Y Crossfit wannabe. He seems to really enjoy the workouts I throw at him.
3 rounds
30 alternating burpee on plate
60 Double Unders
16 squat cleans
Alternating burpees was the easiest part.
I did double unders, he did singles, we broke them in to 3 sets so I'd do 10 double unders and he'd do 30 singles.
The cleans were supposed to be heavier but he's a novice, so we worked through technique up to 85# and went with that instead of the 115# the scaled version called for.
It was still hard. Lunges in my glutes made the 85# cleans hard enough, and burpees are burpees.
Took us 14:29, and we were both sweating bullets by the end. So good workout.
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