Much better workout than yesterday.
Stuck to my plan.
Strength was bench press. 5 sets of 1 heavy.
Worked up to 185# which is 95% of my 1 rep max. for 5 singles, about 2 minutes between sets.
Very happy with this. I need to stick to my plan more.
For mobility, since I went to physio this morning, I didn't do my homework (I'll start that on Monday), I did the couch stretch for my quads then spend some time on the squat challenge day two.
I did a 10 minute stretch and a 5 minutes stretch, so with this morning's effort I'm up to 22.5 minutes for the day, 7.5 minutes left.
Friday, 31 January 2014
Crossfit log for Friday, January 31st
First day back since I was sick Tuesday.
Not that I'd been idle, but being at Crossfit is not the same as going to the gym.
Interestingly we did behind the next snatch grip push press, which I toyed with the idea of doing yesterday.
3 sets of 4, Andrew and I settled on 115#
Then the hard part. Snatch balance. 3-3-2-2-2-1
Andrew has even more trouble with this than I do. But I somehow managed to get into a squat with the bar overhead. My new 1" shoes helped no doubt.
It was still rough. Did empty bar for the first sets, then upped it to a whopping 65# for the rest. I call it progress.
The WOD was a 12 minute AMRAP.
7 chest to bar pull ups
30 double unders
15 dead lifts with the axle @ 110#
7 shoulder to overhead with same axle
15 double unders
Except I did 30 double unders every time.
We staggered the start a bit to share an axle, but Andrew caught up to me, I hurried through the dead lifts and let him do his, with a bit of rest I did the STO touch and go really fast. Surprised myself.
Managed 2 full rounds and made it to 4 STO of round 3. Not bad. I would have finished 3 rounds if I'd done the 15 double unders at the end of each round instead of 30! Which also explains how Andrew caught up to me
Afterwards I spend 5 minutes in a squat, but in my nanos, sucked more but did it.
Then I got an extra 2.5 minutes waiting for the bus. That leaves 22.5 minutes for the day.
Not that I'd been idle, but being at Crossfit is not the same as going to the gym.
Interestingly we did behind the next snatch grip push press, which I toyed with the idea of doing yesterday.
3 sets of 4, Andrew and I settled on 115#
Then the hard part. Snatch balance. 3-3-2-2-2-1
Andrew has even more trouble with this than I do. But I somehow managed to get into a squat with the bar overhead. My new 1" shoes helped no doubt.
It was still rough. Did empty bar for the first sets, then upped it to a whopping 65# for the rest. I call it progress.
The WOD was a 12 minute AMRAP.
7 chest to bar pull ups
30 double unders
15 dead lifts with the axle @ 110#
7 shoulder to overhead with same axle
15 double unders
Except I did 30 double unders every time.
We staggered the start a bit to share an axle, but Andrew caught up to me, I hurried through the dead lifts and let him do his, with a bit of rest I did the STO touch and go really fast. Surprised myself.
Managed 2 full rounds and made it to 4 STO of round 3. Not bad. I would have finished 3 rounds if I'd done the 15 double unders at the end of each round instead of 30! Which also explains how Andrew caught up to me
Afterwards I spend 5 minutes in a squat, but in my nanos, sucked more but did it.
Then I got an extra 2.5 minutes waiting for the bus. That leaves 22.5 minutes for the day.
Thursday, 30 January 2014
Strength log for Thursday, January 30th
I should have stuck with my plan.
Not that I had much of a plan, but it was a plan and I let my ego change it.
I debated doing behind the next snatch grip push press, but decide to do snatch pulls followed by strict press.
The pulls didn't go very well, I seemed to have no power in the hip extension.
Then I was going to do 5 singles at 125#. As I worked up, I still had that 130# PR in the back of my mind.
I decided, well my ego decided, if 125# went up without hesitation, I go for the PR instead of staying at 125# for 4 more sets.
You can guess what happened. Two failed attempts at 130# then I was too fatigued to get 125#.
Then time was up! I need to go back to one exercise. Not for exhaustion, but so I can still do mobility!
I managed to get 5 or 6 minutes in a squat while waiting for the bus, and just before bed, I work my old lifting shoes (0.75" lift) and did two full 10 minutes sets. It was rough, but I did it.
Not that I had much of a plan, but it was a plan and I let my ego change it.
I debated doing behind the next snatch grip push press, but decide to do snatch pulls followed by strict press.
The pulls didn't go very well, I seemed to have no power in the hip extension.
Then I was going to do 5 singles at 125#. As I worked up, I still had that 130# PR in the back of my mind.
I decided, well my ego decided, if 125# went up without hesitation, I go for the PR instead of staying at 125# for 4 more sets.
You can guess what happened. Two failed attempts at 130# then I was too fatigued to get 125#.
Then time was up! I need to go back to one exercise. Not for exhaustion, but so I can still do mobility!
I managed to get 5 or 6 minutes in a squat while waiting for the bus, and just before bed, I work my old lifting shoes (0.75" lift) and did two full 10 minutes sets. It was rough, but I did it.
Wednesday, 29 January 2014
Strength and mobility log for Wednesday, January 29th
Well maybe it wasn't the doubling up of strength work that killed me Monday.
I woke at around midnight that night, after crashing at 7:30pm, shivering. My skin was burning to the touch. I didn't even have the will to get some Tylenol. (my go to: Advil, doesn't mix well with creatine).
After about an hour I was able to fall back to sleep, but kept waking, I just couldn't get comfortable.
I stayed in bed all day Tuesday, stirring only to get the kids at daycare, make a pitiful supper, which I ate none of, and give some quick baths before I was back in bed for the night.
No fever (without Tylenol, I was willing to risk it, to see if the symptoms had resolved themselves, which looks like they had). But I still woke up in the night and took a couple of hours to fall back to sleep.
This morning I tackled the day as any other, following my routine as much as possible (minus Crossfit, plus a planned trip to Delilah's nephrologist).
Took my nutrition, went to the gym at lunch.
Yeah, that might have been a mistake.
I wanted to try my new lifting shoes and missing a whole 24 hours of training, is like craziness.
So I did a short front squat/back squat workout and I was wiped.
4 sets of 2 front squats 4 back squats @ 185#.
Was way harder than it should have been. Oh well done is done.
I tried to hold a squat for the 30min/day 30 day squat challenge it sucked. Badly.
I'll try again tomorrow, I'll work up to 10 minutes and then start by doing 3 sets of 10 minutes throughout the day.
I woke at around midnight that night, after crashing at 7:30pm, shivering. My skin was burning to the touch. I didn't even have the will to get some Tylenol. (my go to: Advil, doesn't mix well with creatine).
After about an hour I was able to fall back to sleep, but kept waking, I just couldn't get comfortable.
I stayed in bed all day Tuesday, stirring only to get the kids at daycare, make a pitiful supper, which I ate none of, and give some quick baths before I was back in bed for the night.
No fever (without Tylenol, I was willing to risk it, to see if the symptoms had resolved themselves, which looks like they had). But I still woke up in the night and took a couple of hours to fall back to sleep.
This morning I tackled the day as any other, following my routine as much as possible (minus Crossfit, plus a planned trip to Delilah's nephrologist).
Took my nutrition, went to the gym at lunch.
Yeah, that might have been a mistake.
I wanted to try my new lifting shoes and missing a whole 24 hours of training, is like craziness.
So I did a short front squat/back squat workout and I was wiped.
4 sets of 2 front squats 4 back squats @ 185#.
Was way harder than it should have been. Oh well done is done.
I tried to hold a squat for the 30min/day 30 day squat challenge it sucked. Badly.
I'll try again tomorrow, I'll work up to 10 minutes and then start by doing 3 sets of 10 minutes throughout the day.
Monday, 27 January 2014
Strength log for Monday, January 27th
I need to go back to a single exercise at lunch.
I've been doubling up. Today strict press and strict weighted pull ups.
I had no time for mobility and I am exhausted.
I did 5 sets of 5 strict press at 105#.
Then I did 3 sets of 3 pull ups with a 20# dumbbell chained to a belt around my waist.
It was challenging to say the least, but it will pay off. Starting tomorrow, 1 exercise, then mobility. And that's final!
I need a massage. My traps are sore.
I've been doubling up. Today strict press and strict weighted pull ups.
I had no time for mobility and I am exhausted.
I did 5 sets of 5 strict press at 105#.
Then I did 3 sets of 3 pull ups with a 20# dumbbell chained to a belt around my waist.
It was challenging to say the least, but it will pay off. Starting tomorrow, 1 exercise, then mobility. And that's final!
I need a massage. My traps are sore.
Crossfit log for Monday, January 27th
I should be getting my new lifting shoes today. (on a side note I really really hate UPS).
Today Coach Alex didn't make it, with the horrible road conditions, he wreck into a curb and damaged his car. Sucks.
His replacement? Coach Frank. The boss. The head coach and inventor of our torturous programming.
It was actually a fun workout. Similar to one they had to do this weekend at the Firebreather competition (which he and teammates Anne, Alex, Michelle, Tim and Nathalie took first place!!).
Initially a 14 minutes AMRAP, he allocated an extra 3 minutes, in hopes we'd make it to the end. We where shy 16 double unders.
In teams of the 3, share the work (reasonably equally)
-200 wall balls
-100 toes to bar
-150 box jumps
-200 double unders.
It was difficult to share equally, one of us was stronger than me the other weaker, but I think it worked out fairly balanced.
Double unders killed me, I got 3 turns, the first one I barely got 5, then I got a good string of 30 something, and third time like 6. Ugh.
Wall balls and box jump were solid. Toes to bar, I worked really hard, and managed to get a couple of good sets in.
Because Frank was late, we (those of us that could stay) did the strength work with the 6:30 class.
We worked on clean and jerk at 75% of max (I used 135# instead of 139#)
- 2 cleans + 1 jerk
- 1 clean + 2 jerks
repeat.
Did okay. Frank gave me some good pointers.
Today Coach Alex didn't make it, with the horrible road conditions, he wreck into a curb and damaged his car. Sucks.
His replacement? Coach Frank. The boss. The head coach and inventor of our torturous programming.
It was actually a fun workout. Similar to one they had to do this weekend at the Firebreather competition (which he and teammates Anne, Alex, Michelle, Tim and Nathalie took first place!!).
Initially a 14 minutes AMRAP, he allocated an extra 3 minutes, in hopes we'd make it to the end. We where shy 16 double unders.
In teams of the 3, share the work (reasonably equally)
-200 wall balls
-100 toes to bar
-150 box jumps
-200 double unders.
It was difficult to share equally, one of us was stronger than me the other weaker, but I think it worked out fairly balanced.
Double unders killed me, I got 3 turns, the first one I barely got 5, then I got a good string of 30 something, and third time like 6. Ugh.
Wall balls and box jump were solid. Toes to bar, I worked really hard, and managed to get a couple of good sets in.
Because Frank was late, we (those of us that could stay) did the strength work with the 6:30 class.
We worked on clean and jerk at 75% of max (I used 135# instead of 139#)
- 2 cleans + 1 jerk
- 1 clean + 2 jerks
repeat.
Did okay. Frank gave me some good pointers.
Friday, 24 January 2014
Strength and mobility log for Friday, January 24th
Finally got to do bench.
First I got on the rower for an easy 500m to get the heart pumping. I've been working my range of motion, pulling the bar to my chest without bending my wrists. Hope it helps.
Decided on 3 sets of 5 at 165#. I knew it would be tough when I did 5 @ 135# as part of my warm up.
The last rep was a real struggle but I got 'er done.
I did the ring rows again, just 1 set of 8 with my feet 24" from the wall and 1 set of 5 @ 12", the 3 sets of 5 with my feet against the wall pulling all the way to my chest.
Mitch seems to thing I need to try muscle ups again. He says my pull ups and ring dips are solid enough, and my chest to bar pull ups are as good as his. I told him to give me another week, then I'll give it a go.
Ring muscle ups weren't even on my radar. But given all the strength work I've been doing, it might be worth a try. You never know.
Did some bretzels and upward dog for mobility
First I got on the rower for an easy 500m to get the heart pumping. I've been working my range of motion, pulling the bar to my chest without bending my wrists. Hope it helps.
Decided on 3 sets of 5 at 165#. I knew it would be tough when I did 5 @ 135# as part of my warm up.
The last rep was a real struggle but I got 'er done.
I did the ring rows again, just 1 set of 8 with my feet 24" from the wall and 1 set of 5 @ 12", the 3 sets of 5 with my feet against the wall pulling all the way to my chest.
Mitch seems to thing I need to try muscle ups again. He says my pull ups and ring dips are solid enough, and my chest to bar pull ups are as good as his. I told him to give me another week, then I'll give it a go.
Ring muscle ups weren't even on my radar. But given all the strength work I've been doing, it might be worth a try. You never know.
Did some bretzels and upward dog for mobility
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