Well I had to completely undo all the work my massage therapist put in yesterday on my traps, erectors, teres, deltoids and lats, so I did heavy push press vs weighted pull ups.
3 sets of 3, 25# plate for the pull ups, 155# for the push press.
Good workout.
Wednesday, 30 April 2014
Crossfit log for Wednesday, April 30th
Felt relatively rested last night so decided to go to Crossfit this morning.
Glad I did.
We worked snatch, from the floor and from the hang. Was much better getting low split position than last time.
Workout was 4 sets of 1 snatch + 1 hang snatch at 85% of max. 111# for me, so I was planning 115#, but as I worked up, at 95# I was having a hard time putting it all together, so I stayed there.
Either my pull was too far from the body but I'd get low, or I pull nice and close, but wasn't getting low enough, so I just worked at that weight and tried to get the piece to work together.
After that was Front pause squats 4 sets of 3, pausing 3 seconds in the bottom position, no bounce. Decided to do 185#, but after two sets decided to go up to 195#. Challenging.
WOD was a straightforward affair.
7 minute AMRAP
- EMOM 5 toes to bar
- wall balls 20# med ball
score is total # of wall balls.
First minute was gold: 19 reps. Did the t2b really quickly. Subsequent minutes weren't so good. 10, 10, 3, 8, 10, 10. That fourth minutes, I took so long for the t2b that I had hardly any time for wallballs, which helped for the last rounds as I was a bit rested.
Score was 70.
Glad I did.
We worked snatch, from the floor and from the hang. Was much better getting low split position than last time.
Workout was 4 sets of 1 snatch + 1 hang snatch at 85% of max. 111# for me, so I was planning 115#, but as I worked up, at 95# I was having a hard time putting it all together, so I stayed there.
Either my pull was too far from the body but I'd get low, or I pull nice and close, but wasn't getting low enough, so I just worked at that weight and tried to get the piece to work together.
After that was Front pause squats 4 sets of 3, pausing 3 seconds in the bottom position, no bounce. Decided to do 185#, but after two sets decided to go up to 195#. Challenging.
WOD was a straightforward affair.
7 minute AMRAP
- EMOM 5 toes to bar
- wall balls 20# med ball
score is total # of wall balls.
First minute was gold: 19 reps. Did the t2b really quickly. Subsequent minutes weren't so good. 10, 10, 3, 8, 10, 10. That fourth minutes, I took so long for the t2b that I had hardly any time for wallballs, which helped for the last rounds as I was a bit rested.
Score was 70.
Tuesday, 29 April 2014
Crossfit log for Tuesday, April 29th
Another WOD first day today.
Once again I ran laps as soon as I arrived, but only made half a mile before the coach arrived. I might have continued if it hadn't been so windy.
WOD was for time:
- 1000m row
- 50 air squats (instead of 25 pistols)
- 15 hang cleans 155# (Rx was 185#)
Row went okay, around 4 minutes. Air squats were kinda slow after the row. Cleans from the hang were rough. All singles. Batches of 5 between breaks. You had to power clean it, after all that leg work before, squat clean wasn't a viable option.
185# is my one rep max, so I had to scale. Total time: 13:53
Strength work was strict ring dips vs snatch grip dead lift at 100% of max snatch. 8 dips vs 5 dead lifts for 4 sets. Rest between sets.
For once I was glad my snatch sucks. Although my max is 130#, I used 135# because the pull isn't my weak link. I probably should've gone even higher but I was a bit trashed from the WOD.
Ring dips got progressively harder as I fatigued. Did 8, 8, 5+3, 4+2+1+1
Yeah, last round sucked.
Once again I ran laps as soon as I arrived, but only made half a mile before the coach arrived. I might have continued if it hadn't been so windy.
WOD was for time:
- 1000m row
- 50 air squats (instead of 25 pistols)
- 15 hang cleans 155# (Rx was 185#)
Row went okay, around 4 minutes. Air squats were kinda slow after the row. Cleans from the hang were rough. All singles. Batches of 5 between breaks. You had to power clean it, after all that leg work before, squat clean wasn't a viable option.
185# is my one rep max, so I had to scale. Total time: 13:53
Strength work was strict ring dips vs snatch grip dead lift at 100% of max snatch. 8 dips vs 5 dead lifts for 4 sets. Rest between sets.
For once I was glad my snatch sucks. Although my max is 130#, I used 135# because the pull isn't my weak link. I probably should've gone even higher but I was a bit trashed from the WOD.
Ring dips got progressively harder as I fatigued. Did 8, 8, 5+3, 4+2+1+1
Yeah, last round sucked.
Monday, 28 April 2014
Strength and mobility log for Monday, April 28th
Went to the Y for some strict press and shoulder mobility work.
Plan was 5 sets of 3 at 105#, since 5 sets of 5 at that weight didn't happen last time.
After warming up, I did 3 sets at 105# and it was going well, so I bumped it to 110# for a set. That went up nicely, so I did 115# for the last one, harder but manageable.
I tried to my handstand hold, with knees on a box, but I just couldn't get my hips stacked over my shoulders. So I got a foam roller and mashed my lats, armpits and shoulders then tried again. Much better.
I have a massage booked for tomorrow, that should help.
Plan was 5 sets of 3 at 105#, since 5 sets of 5 at that weight didn't happen last time.
After warming up, I did 3 sets at 105# and it was going well, so I bumped it to 110# for a set. That went up nicely, so I did 115# for the last one, harder but manageable.
I tried to my handstand hold, with knees on a box, but I just couldn't get my hips stacked over my shoulders. So I got a foam roller and mashed my lats, armpits and shoulders then tried again. Much better.
I have a massage booked for tomorrow, that should help.
Three years of Crossfit, by the numbers.
3 years since I started my Crossfit "experiment".
553 workouts logged.
58 named WODs completed.
18 "Open" workouts completed.
71 personal records logged.
1 physiotherapist crossfitter named Rob Crispo who changed my body and my outlook.
10 coaches who have instructed, inspired and pushed me to my limits and beyond. Kenny from the Ottawa Downtown YMCA, David Kalec, Reza Mashkoori and Robin from L'Usine Crossfit in Gatineau, Francois Leclerc, Isabelle Leclerc, Adam Davidson, Tim Hemmerick, Alex Howard and Danielle Robitaille from Physics Crossfit in Orleans.
1,000,000: the number of bucks I feel like.
2014 is the year of strength development. I feel like my mobility issues, while they still need work, are no longer limiting my ability to progress. Last December I started adding powerlifting, strength development work at the Y instead of mobility and have already noticed some strong gains.
I am stronger than I have ever been in my life and the road ahead is unhindered.
Look forward to seeing what this year brings. I'm ready for anything.
553 workouts logged.
58 named WODs completed.
18 "Open" workouts completed.
71 personal records logged.
1 physiotherapist crossfitter named Rob Crispo who changed my body and my outlook.
10 coaches who have instructed, inspired and pushed me to my limits and beyond. Kenny from the Ottawa Downtown YMCA, David Kalec, Reza Mashkoori and Robin from L'Usine Crossfit in Gatineau, Francois Leclerc, Isabelle Leclerc, Adam Davidson, Tim Hemmerick, Alex Howard and Danielle Robitaille from Physics Crossfit in Orleans.
1,000,000: the number of bucks I feel like.
2014 is the year of strength development. I feel like my mobility issues, while they still need work, are no longer limiting my ability to progress. Last December I started adding powerlifting, strength development work at the Y instead of mobility and have already noticed some strong gains.
I am stronger than I have ever been in my life and the road ahead is unhindered.
Look forward to seeing what this year brings. I'm ready for anything.
Crossfit log for Monday, April 28th
Leg intensive day at Crossfit.
When I arrived, everyone was still in their cars. Coach hadn't arrived yet, so I got out, put my stuff on the trunk of the car and took off to run laps of the building. I've felt sluggish in the mornings lately so I figured, the weather being nice enough, a good warm up would help. 10 laps is a mile. I made it to 8 laps before I saw the lights come on in the gym.
I also loaded up on creatine last night, and again this morning. Which may have helped my lifting, but left my mouth parched during the run and the WOD.
The workout started with 5 sets of 2 heavy squats.
Worked up to 185#, then decided to go for 205#, 95% of my current max. I figured I could either go back down, or at the very least, after 4 sets I could count my set at 185# as a working set.
Wasn't necessary, infact I for my last set I upped it to 215#, my current PR, for 2 reps without a problem. I think I'll be testing my new max next week.
That was all well and good, but the 135# squat cleans in the WOD were gonna suck!
WOD was a 10minute AMRAP of
- 6 squat cleans @ 135#
- 12 pull ups
- 24 double unders.
Made 3 rounds, at the buzzer. Really had to hurry the last of the double unders.
Cleans sucked. Pull ups went really well. Double unders were sometimes a breeze, sometimes a struggle.
Finished off with 4 sets of 8 behind the neck snatch grip strict press. Did 65#. It was enough.
When I arrived, everyone was still in their cars. Coach hadn't arrived yet, so I got out, put my stuff on the trunk of the car and took off to run laps of the building. I've felt sluggish in the mornings lately so I figured, the weather being nice enough, a good warm up would help. 10 laps is a mile. I made it to 8 laps before I saw the lights come on in the gym.
I also loaded up on creatine last night, and again this morning. Which may have helped my lifting, but left my mouth parched during the run and the WOD.
The workout started with 5 sets of 2 heavy squats.
Worked up to 185#, then decided to go for 205#, 95% of my current max. I figured I could either go back down, or at the very least, after 4 sets I could count my set at 185# as a working set.
Wasn't necessary, infact I for my last set I upped it to 215#, my current PR, for 2 reps without a problem. I think I'll be testing my new max next week.
That was all well and good, but the 135# squat cleans in the WOD were gonna suck!
WOD was a 10minute AMRAP of
- 6 squat cleans @ 135#
- 12 pull ups
- 24 double unders.
Made 3 rounds, at the buzzer. Really had to hurry the last of the double unders.
Cleans sucked. Pull ups went really well. Double unders were sometimes a breeze, sometimes a struggle.
Finished off with 4 sets of 8 behind the neck snatch grip strict press. Did 65#. It was enough.
Friday, 25 April 2014
Crossfit log for Friday, April 25th
Started feeling unwell after Wednesday's workout, so I took yesterday completely off.
Stomach was in a knot, but unlike every other member of my family, I didn't toss my cookies at all.
Feeling much better today.
Good workout. Coach slept through his alarm today, but there was no way I was missing another workout, so I waited for the 6:30 class (after getting the okay from Kiza that she wasn't having a disastrous morning).
Glad I did.
Strength was pause squats. 3 sets of 5 pausing a full three seconds at the bottom, no bounce.
Did 185#, 185#, 195#. I wish I had started at 195# and gone up to 205#, because 195# felt the same as 185#, the first ones were easy the last ones really hard. Which is the point of strength development.
The WOD was something new.
5 rounds for time of :
- 500m row
- 15 bench press Rx 135# (did 125# first round, 115# 4 subsequent rounds).
What a full body workout. I feel it from head to toe.
The first row I went out like a bat out of hell, finished in 1:40. Did the bench unbroken, but the last reps were rough and I new I wouldn't be able to sustain that for 4 more rounds.
2nd row was much more conservative, 2:05 or something, did 11 and 4 on the bench.
All the subsequent rows were similar to this
3 round did 8, 4 and 3 on the bench. 4th was 7, 5 and 2 and finally 5, 5 and 5.
Took 23:21 gassed at the end.
Stomach was in a knot, but unlike every other member of my family, I didn't toss my cookies at all.
Feeling much better today.
Good workout. Coach slept through his alarm today, but there was no way I was missing another workout, so I waited for the 6:30 class (after getting the okay from Kiza that she wasn't having a disastrous morning).
Glad I did.
Strength was pause squats. 3 sets of 5 pausing a full three seconds at the bottom, no bounce.
Did 185#, 185#, 195#. I wish I had started at 195# and gone up to 205#, because 195# felt the same as 185#, the first ones were easy the last ones really hard. Which is the point of strength development.
The WOD was something new.
5 rounds for time of :
- 500m row
- 15 bench press Rx 135# (did 125# first round, 115# 4 subsequent rounds).
What a full body workout. I feel it from head to toe.
The first row I went out like a bat out of hell, finished in 1:40. Did the bench unbroken, but the last reps were rough and I new I wouldn't be able to sustain that for 4 more rounds.
2nd row was much more conservative, 2:05 or something, did 11 and 4 on the bench.
All the subsequent rows were similar to this
3 round did 8, 4 and 3 on the bench. 4th was 7, 5 and 2 and finally 5, 5 and 5.
Took 23:21 gassed at the end.
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