I must be really slow working out. I had time for Front squats and nothing else today.
Worked up to 5 sets of 3 front squats @ 205#.
Walked back to work sans my jacket, a real spring day out there today. It was nice.
Monday, 31 March 2014
Crossfit log for Monday, March 31st
Kiza thought I should redo 14.5
She felt I could've paced myself better, and she was probably right.
But decided not to.
The alternate workout started with 5 sets of 3 heavy dead lifts. Worked with Mitch and we quickly got to 275# and started our working sets.
It may have been a bit heavy for 5 sets, but thankfully we were asked to judge the athletes that were doing 14.5
I was judging Kamil, who had done the workout right next to me last week and beat my almost 2:00. I was 26:59 and he was 25 and change.
I would like to thank Kamil for making me feel much better about my decision not to redo this workout. Before the first round was over it was a sufferfest.
He did manage a better time (23:57 I think) so not quite 2:00 better than his previous effort. But I don't think it was worth that kind of pain for the love of 2 minutes. I'm much happier having done the alternate.
The WOD was half Mary (10 minutes, instead of 20 of):
- 5 handstand push ups
- 10 alternating pistols (or in my case 20 air squats)
-15 pull ups
Haven't done regular pull ups in a long while, having to break up chest to bar throughout the Open is a different beast than string 15 reps.
HSPU went okay, one abmat, better than last time, so progress of sorts.
I should really work on my pistols. One day.
Pull ups were unbroken for the first two rounds, round 3 was 10 and 5, round 4 was unbroken. Then I made 3 handstand pushups.
Total score: 4 rounds + 3. Not bad.
She felt I could've paced myself better, and she was probably right.
But decided not to.
The alternate workout started with 5 sets of 3 heavy dead lifts. Worked with Mitch and we quickly got to 275# and started our working sets.
It may have been a bit heavy for 5 sets, but thankfully we were asked to judge the athletes that were doing 14.5
I was judging Kamil, who had done the workout right next to me last week and beat my almost 2:00. I was 26:59 and he was 25 and change.
I would like to thank Kamil for making me feel much better about my decision not to redo this workout. Before the first round was over it was a sufferfest.
He did manage a better time (23:57 I think) so not quite 2:00 better than his previous effort. But I don't think it was worth that kind of pain for the love of 2 minutes. I'm much happier having done the alternate.
The WOD was half Mary (10 minutes, instead of 20 of):
- 5 handstand push ups
- 10 alternating pistols (or in my case 20 air squats)
-15 pull ups
Haven't done regular pull ups in a long while, having to break up chest to bar throughout the Open is a different beast than string 15 reps.
HSPU went okay, one abmat, better than last time, so progress of sorts.
I should really work on my pistols. One day.
Pull ups were unbroken for the first two rounds, round 3 was 10 and 5, round 4 was unbroken. Then I made 3 handstand pushups.
Total score: 4 rounds + 3. Not bad.
Friday, 28 March 2014
Strength and mobility log for Friday, March 28th
Probably shouldn't have bothered doing bench after this morning's workout, but I did.
Ended up doing 3 sets of 5 at 155#.
Then I did mobility work: rolling lats and into my arm pits, the physio exercises for the teres major mobilization.
Thankfully the steam room repairs had been completed this morning. My little piece of heaven.
Ended up doing 3 sets of 5 at 155#.
Then I did mobility work: rolling lats and into my arm pits, the physio exercises for the teres major mobilization.
Thankfully the steam room repairs had been completed this morning. My little piece of heaven.
Irrational hopelessness?
If you are prone to depression or scare easily I urge to read no further, dark tiding are within.
When I was a teenager, I would occasionally have short lived fits of depression, usually after listening to Pink Floyd or watching a Mad Max marathon.
Fear of an uncertain future, our energy consumption was growing exponentially, the threat of nuclear war (this was before the end of the cold war mind you), the seemingly relentless AIDS epidemic, the advent of biological weapons. It was scary stuff.
But you swept it under the carpet, realizing that this would likely not come to pass, and you got on with your homework, developing you inadequate social skills and figuring out what you were doing with your life.
It's been a while since I felt that feeling looming doom. You watch movies or read books like "The Road", "The Book of Eli" or even "World War Z" and you can examine in a more cerebral way what it might look like if it all came to an end.
Maybe the death of my brother-in-law has taken me to a dark place but, in the last month three new items crossed my path, and I don't follow the news that much, so this is just the stuff I caught.
The March 15th episode of Quirks & Quarks on CBC: Beyond Antibiotics
Someone talk me down, because this stuff is scaring the shit out of me.
You don't have to read fiction to see the kind of suffering this leads to. It's been going on in sub Sarahan Africa for ages and in much of Asia.
And we bury our heads in the sand. That's what we've always done. The enormity of the problem is overwhelming if you don't.
So what do I do? It was easier to bury my head in the sand when I was a teenager, I didn't have kids to worry about, to wonder if the world I've brought them into is going to Hell in a hand basket.
I don't know if anything can be done, even if I chose not ignore the problem.
Someone give me hope.
When I was a teenager, I would occasionally have short lived fits of depression, usually after listening to Pink Floyd or watching a Mad Max marathon.
Fear of an uncertain future, our energy consumption was growing exponentially, the threat of nuclear war (this was before the end of the cold war mind you), the seemingly relentless AIDS epidemic, the advent of biological weapons. It was scary stuff.
But you swept it under the carpet, realizing that this would likely not come to pass, and you got on with your homework, developing you inadequate social skills and figuring out what you were doing with your life.
It's been a while since I felt that feeling looming doom. You watch movies or read books like "The Road", "The Book of Eli" or even "World War Z" and you can examine in a more cerebral way what it might look like if it all came to an end.
Maybe the death of my brother-in-law has taken me to a dark place but, in the last month three new items crossed my path, and I don't follow the news that much, so this is just the stuff I caught.
The March 15th episode of Quirks & Quarks on CBC: Beyond Antibiotics
Antibiotics play a role in cancer treatment, in transplant medicine, and in keeping premature infants alive. But we've been in an arms race with bacteria, as they have evolved resistance to our drugs. We've stayed ahead of them by introducing new medicines, but the pharmaceutical cupboard is nearly bare.A march 19th piece in "I fucking love sience" entitled: According To A Nasa Funded Study, We're Pretty Much Screwed
Two key social features are identified that contributed to the collapse of every civilization studied: “The stretching of resources due to the strain placed on the ecological carrying capacity," and "The economic stratification of society into Elites [rich] and Masses (or "Commoners") [poor]"...
... Nevertheless, contrary to much of the reporting, the model does not provide a useful timeline for when we can expect to see the world we live in turn into something that resembles a post-apocalyptic nightmare, although studies of the convergence of climate and resource challenges suggest we may witness drastic food crises within a little over a decadeAnd finally a comment heard at the end of a radio broadcast discussion about oil reserves. I can't remember what show, or who was talking but the guy essentially said:
Oil supply doesn't worry me, phosphorus supply worries me, all our crops rely on a steady supply of phosphorus, 90% of the worlds reservers are in Morocco. When those start to run out, there are very few alternatives.
Someone talk me down, because this stuff is scaring the shit out of me.
You don't have to read fiction to see the kind of suffering this leads to. It's been going on in sub Sarahan Africa for ages and in much of Asia.
And we bury our heads in the sand. That's what we've always done. The enormity of the problem is overwhelming if you don't.
So what do I do? It was easier to bury my head in the sand when I was a teenager, I didn't have kids to worry about, to wonder if the world I've brought them into is going to Hell in a hand basket.
I don't know if anything can be done, even if I chose not ignore the problem.
Someone give me hope.
Nevertheless, contrary to much of the reporting,
the model does not provide a useful timeline for when we can expect to
see the world we live in turn into something that resembles a
post-apocalyptic nightmare, although studies of the convergence of
climate and resource challenges suggest we may witness drastic food
crises within a little over a decade.
Read more at http://www.iflscience.com/environment/according-nasa-funded-study-were-pretty-much-screwed#4Vt3eYpIy6yzg08d.99An
Read more at http://www.iflscience.com/environment/according-nasa-funded-study-were-pretty-much-screwed#4Vt3eYpIy6yzg08d.99An
According To A Nasa Funded Study, We're Pretty Much Screwed
Read more at http://www.iflscience.com/environment/according-nasa-funded-study-were-pretty-much-screwed#ZRDyhTvzsEoQzRhT.99
Read more at http://www.iflscience.com/environment/according-nasa-funded-study-were-pretty-much-screwed#ZRDyhTvzsEoQzRhT.99
According To A Nasa Funded Study, We're Pretty Much Screwed
Read more at http://www.iflscience.com/environment/according-nasa-funded-study-were-pretty-much-screwed#ZRDyhTvzsEoQzRhT.99
Read more at http://www.iflscience.com/environment/according-nasa-funded-study-were-pretty-much-screwed#ZRDyhTvzsEoQzRhT.99
According To A Nasa Funded Study, We're Pretty Much Screwed
Read more at http://www.iflscience.com/environment/according-nasa-funded-study-were-pretty-much-screwed#ZRDyhTvzsEoQzRhT.99
Read more at http://www.iflscience.com/environment/according-nasa-funded-study-were-pretty-much-screwed#ZRDyhTvzsEoQzRhT.99
According To A Nasa Funded Study, We're Pretty Much Screwed
Read more at http://www.iflscience.com/environment/according-nasa-funded-study-were-pretty-much-screwed#ZRDyhTvzsEoQzRhT.99
Read more at http://www.iflscience.com/environment/according-nasa-funded-study-were-pretty-much-screwed#ZRDyhTvzsEoQzRhT.99
According To A Nasa Funded Study, We're Pretty Much Screwed
Read more at http://www.iflscience.com/environment/according-nasa-funded-study-were-pretty-much-screwed#ZRDyhTvzsEoQzRhT.99
Read more at http://www.iflscience.com/environment/according-nasa-funded-study-were-pretty-much-screwed#ZRDyhTvzsEoQzRhT.99
According To A Nasa Funded Study, We're Pretty Much Screwed
Read more at http://www.iflscience.com/environment/according-nasa-funded-study-were-pretty-much-screwed#ZRDyhTvzsEoQzRhT.99
Read more at http://www.iflscience.com/environment/according-nasa-funded-study-were-pretty-much-screwed#ZRDyhTvzsEoQzRhT.99
According To A Nasa Funded Study, We're Pretty Much Screwed
Read more at http://www.iflscience.com/environment/according-nasa-funded-study-were-pretty-much-screwed#ZRDyhTvzsEoQzRhT.99
Read more at http://www.iflscience.com/environment/according-nasa-funded-study-were-pretty-much-screwed#ZRDyhTvzsEoQzRhT.99
According To A Nasa Funded Study, We're Pretty Much Screwed
Read more at http://www.iflscience.com/environment/according-nasa-funded-study-were-pretty-much-screwed#ZRDyhTvzsEoQzRhT.99
Read more at http://www.iflscience.com/environment/according-nasa-funded-study-were-pretty-much-screwed#ZRDyhTvzsEoQzRhT.99
According To A Nasa Funded Study, We're Pretty Much Screwed
Read more at http://www.iflscience.com/environment/according-nasa-funded-study-were-pretty-much-screwed#ZRDyhTvzsEoQzRhT.99
Read more at http://www.iflscience.com/environment/according-nasa-funded-study-were-pretty-much-screwed#ZRDyhTvzsEoQzRhT.99
Crossfit log for Friday, March 28th: 14.5 the Open finale
That was a long workout.
I had hoped to take twice as long as the elites. Closer to three times!
14.5 was the first ever Open workout that wasn't an AMRAP (or fixed time as many reps as possible).
This was for time. And it was killer.
The workout was alternating Thrusters @ 95# and bar facing over the bar burpees.
And it was a lot of reps: 21, 18, 15, 12, 9, 6, 3
That's 84 reps of each. So 21 thrusters, 21 burpees, 18 thrusters, 18 burpees and so on.
Took me 4:18 do to the first round, extrapolating that, I was on pace for 17 minutes and change, about twice the time the elites took. Great. Except I didn't maintain that pace.
The round of 18 took me 6:07 the round of 15 took 5:33. It just got harder and harder despite the fact that the number of reps per round got smaller.
Finished in a whopping 26:59. Wanted to die. Shoulders were toast.
Judged Adam's performance, he killed it in 16:27. I don't feel so bad, if a strong performer like Adam hit my goal, I'm happy with my score.
I had hoped to take twice as long as the elites. Closer to three times!
14.5 was the first ever Open workout that wasn't an AMRAP (or fixed time as many reps as possible).
This was for time. And it was killer.
The workout was alternating Thrusters @ 95# and bar facing over the bar burpees.
And it was a lot of reps: 21, 18, 15, 12, 9, 6, 3
That's 84 reps of each. So 21 thrusters, 21 burpees, 18 thrusters, 18 burpees and so on.
Took me 4:18 do to the first round, extrapolating that, I was on pace for 17 minutes and change, about twice the time the elites took. Great. Except I didn't maintain that pace.
The round of 18 took me 6:07 the round of 15 took 5:33. It just got harder and harder despite the fact that the number of reps per round got smaller.
Finished in a whopping 26:59. Wanted to die. Shoulders were toast.
Judged Adam's performance, he killed it in 16:27. I don't feel so bad, if a strong performer like Adam hit my goal, I'm happy with my score.
Thursday, 27 March 2014
Strength log for Thursday, March 27th
A step closer to my last achievement.
Didn't go to Crossfit this morning. It was mobility day and didn't want to spend time working mobility issues that weren't necessarily my mobility issues.
So had to pick something for the Y. I've been neglectful of my own mobility work and physio homework for over a week, I need to get back into that habit, and quickly.
Was going to do front squats and work on power snatch.
There were no barbells available so I worked out some kinks in the glutes with the orb massage ball.
Decided to tackle power snatch first and ended up devoting the entire workout to it.
Started with empty bar, and really tried to work technique. Keeping the bar path straight, close to the body, explosive full extension, the works.
Then I did a couple at 65# and it felt good. I hadn't worked power snatch in a long while.
At 95#, they were really solid. Surprisingly solid. So I began to think a new 1 rep max might be worth a shot.
115# went up very nicely. Twice. So I put 125# on the bar. First try, BOOM! Nailed it. So I had to add 5# and try to get within 10# of my goal.
Alas, it was close but just couldn't get under it. Took a good rest and tried one more time, but same result.
PR by 10#, within 15# of my goal, I'll take it!
Progress update of revised weightlifting goals. Derived from intermediate level for my body weight (at the time the goals were set!) at www.exrx.net
New Power Snatch PR.
Lift / target weight / current PR
Bench / 190lbs / 195lbs Jan 10, 2014 (up from 185lbs) !!!!!!
Dead Lift / 300lbs / 300lbs Jan 22, 2014 (up from 285lbs) !!!!!
Press / 130lbs / 130lbs Mar 7, 2014 (up from 125lbs) !!!!!!
Power Clean / 185lbs / 185lbs Dec 30, 2013 (up from 175lbs) !!!!!!
Power snatch / 140lbs / 125lbs Mar, 27, 2014 (up from 115lbs)
Back Squat / 255lbs / 265lbs Jan 14, 2014 (up from 245lbs) !!!!!
Other lift PRs:
Front Squat 215# Sept 11, 2013
Push Press: 175# (up from 165#) Feb 18, 2014
Clean: 185# (up from 180#) Dec 23, 2013
Jerk: 185# (up from 180#) Oct 30, 2013
Snatch: 130# July 22, 2013
Clean and Jerk: 175# July 24, 2013
Didn't go to Crossfit this morning. It was mobility day and didn't want to spend time working mobility issues that weren't necessarily my mobility issues.
So had to pick something for the Y. I've been neglectful of my own mobility work and physio homework for over a week, I need to get back into that habit, and quickly.
Was going to do front squats and work on power snatch.
There were no barbells available so I worked out some kinks in the glutes with the orb massage ball.
Decided to tackle power snatch first and ended up devoting the entire workout to it.
Started with empty bar, and really tried to work technique. Keeping the bar path straight, close to the body, explosive full extension, the works.
Then I did a couple at 65# and it felt good. I hadn't worked power snatch in a long while.
At 95#, they were really solid. Surprisingly solid. So I began to think a new 1 rep max might be worth a shot.
115# went up very nicely. Twice. So I put 125# on the bar. First try, BOOM! Nailed it. So I had to add 5# and try to get within 10# of my goal.
Alas, it was close but just couldn't get under it. Took a good rest and tried one more time, but same result.
PR by 10#, within 15# of my goal, I'll take it!
Progress update of revised weightlifting goals. Derived from intermediate level for my body weight (at the time the goals were set!) at www.exrx.net
New Power Snatch PR.
Lift / target weight / current PR
Bench / 190lbs / 195lbs Jan 10, 2014 (up from 185lbs) !!!!!!
Dead Lift / 300lbs / 300lbs Jan 22, 2014 (up from 285lbs) !!!!!
Press / 130lbs / 130lbs Mar 7, 2014 (up from 125lbs) !!!!!!
Power Clean / 185lbs / 185lbs Dec 30, 2013 (up from 175lbs) !!!!!!
Power snatch / 140lbs / 125lbs Mar, 27, 2014 (up from 115lbs)
Back Squat / 255lbs / 265lbs Jan 14, 2014 (up from 245lbs) !!!!!
Other lift PRs:
Front Squat 215# Sept 11, 2013
Push Press: 175# (up from 165#) Feb 18, 2014
Clean: 185# (up from 180#) Dec 23, 2013
Jerk: 185# (up from 180#) Oct 30, 2013
Snatch: 130# July 22, 2013
Clean and Jerk: 175# July 24, 2013
Wednesday, 26 March 2014
Strength log for Wednesday, March 26th
Probably shouldn't have done shoulders after this morning's workout, but I had already planned on it.
Started with pull ups. Did two sets of 8 with the band as a warm up. Then I did a set of 5 unassisted followed by 4 sets of 3 with a 25# plate. Rough but good.
Then I warmed up my strict press with empty bar for 8, 65# for 5, 95# for 5 and working set at 115#.
Did 5 reps the first set, but the last one was a struggle. Second set rep 4 failed to go, so I did two more sets at just 3 reps and that was good.
Probably a bit fatigued from this morning. I'll take it.
Started with pull ups. Did two sets of 8 with the band as a warm up. Then I did a set of 5 unassisted followed by 4 sets of 3 with a 25# plate. Rough but good.
Then I warmed up my strict press with empty bar for 8, 65# for 5, 95# for 5 and working set at 115#.
Did 5 reps the first set, but the last one was a struggle. Second set rep 4 failed to go, so I did two more sets at just 3 reps and that was good.
Probably a bit fatigued from this morning. I'll take it.
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