Started with my physio homework. Looking forward to being finished, it's a bit tedious.
Did some bretzels and the elevated knee hold for glute and hip flexor activation.
Then back squats.
I think I need to do some reps at less than max again.
Went better than last week, had no problem at 275#, but couldn't get out of the hole at 295#.
I don't like counting a new max unless I can repeat it. So this is on my list to confirm.
Laying bricks.
Tuesday, 30 September 2014
Crossfit log for Tuesday, September 30th
Not my favourite but it was a good workout
Started with snatch work.
6 singles at 80%. on 90 seconds rest.
Takes me a long time to warm up, so most of my singles were undre 80%, I think I did 3 at 105#
Then 3 sets of 3 hang snatches at 65%. This was much better. Easier to commit, easier to get deep at 85#
The WOD was a 12 minute AMRAP:
6 burpees over bar
12 deadlifts at 185#
24 wall balls w/ 20# med ball
48 double unders (scaled to 96 singles)
I really need to practice my double unders, this is getting ridiculous.
I started thinking it was 12 burpees, but once I got to 9 and everyone was doing dead lifts I clued in.
Deads were fine. Wall balls really took a lot out of me. Then after 5 attempts to get past 10 double unders I broke down and switched to singles.
I only managed 2 full rounds and 6 burpees + 7 dead lifts.
Whatever. Heart rate was through the roof form the get go.
Started with snatch work.
6 singles at 80%. on 90 seconds rest.
Takes me a long time to warm up, so most of my singles were undre 80%, I think I did 3 at 105#
Then 3 sets of 3 hang snatches at 65%. This was much better. Easier to commit, easier to get deep at 85#
The WOD was a 12 minute AMRAP:
6 burpees over bar
12 deadlifts at 185#
24 wall balls w/ 20# med ball
48 double unders (scaled to 96 singles)
I really need to practice my double unders, this is getting ridiculous.
I started thinking it was 12 burpees, but once I got to 9 and everyone was doing dead lifts I clued in.
Deads were fine. Wall balls really took a lot out of me. Then after 5 attempts to get past 10 double unders I broke down and switched to singles.
I only managed 2 full rounds and 6 burpees + 7 dead lifts.
Whatever. Heart rate was through the roof form the get go.
Monday, 29 September 2014
Strength log for Monday, September 29th
The program I'm following calls for working up to 1 heavy rep, at 90% plus of max, and depending entirely on how I feel, either go for a new max, peel off for reps or call it a day.
Walking in you always hope for a new PR, which is of course, completely unrealistic.
So I'm naturally a bit disappointed I didn't hit a new max strict press. However I did get the next best thing.
I matched my current PR of 145#, which means it wasn't a fluke. I really can press 145#. My attempt at 150# met the same result as every other attempt, perhaps getting marginally higher than before.
So I was still feeling good, I decided to go to for 3 sets of doubles at 135#
That was hard.
First to sets were a fight. Third set, the first one went up better than any others, but strangely, the second one wouldn't go at all! Weird.
Moved on to pull ups. Strict, no weight, neutral grip.
I did my physio home work before starting and some bretzels before my PR attempt.
Good day.
Walking in you always hope for a new PR, which is of course, completely unrealistic.
So I'm naturally a bit disappointed I didn't hit a new max strict press. However I did get the next best thing.
I matched my current PR of 145#, which means it wasn't a fluke. I really can press 145#. My attempt at 150# met the same result as every other attempt, perhaps getting marginally higher than before.
So I was still feeling good, I decided to go to for 3 sets of doubles at 135#
That was hard.
First to sets were a fight. Third set, the first one went up better than any others, but strangely, the second one wouldn't go at all! Weird.
Moved on to pull ups. Strict, no weight, neutral grip.
I did my physio home work before starting and some bretzels before my PR attempt.
Good day.
Crossfit log for Monday, September 29th
Not a great morning.
Somehow my 3 year old got a hold of my alarm clock and unbeknownst to me, change the alarm time to 3:00am instead of 5:00am.
I didn't realize this until after 10 minutes of self-talk to get my ass out of bed, whereupon I noticed and cursed and flopped back into bed to try fruitlessly to fall back to sleep.
Now when 5:00am rolls around, the self-talk is trickier, since now I have the added disincentive of lack of sleep to counter argue.
Based on the title of the blog we can safely assume that I managed to talk myself into getting up.
Strength work was front squats. 4 sets of 2, just above max clean and jerk. Fast out of the bottom.
Used 205#, lighter than last week, where I felt slow coming up. Went okay
Then 6 cleans at 80% of max (did 165#), need to work on the pop at the end of the second pull. Was pretty good at getting under the bar.
The WOD was burtal:
"Unbroken 2"
7 rounds for time 15 minute cap (yes, 7 rounds)
- 4 handstand push ups (scaled to one abmat)
- 5 cleans touch and go 135# (scaled to 115#, thankfully)
- 6 chest to bar pull ups
- 7 kettle bell swing (I don't know how heavy the red kettle bell is, but I scaled to green: 24kg)
Yeah, nowhere near 7 rounds, made 4 plus 9 reps.
HSPU went really well (except on the last round I lost balance and briefly came off the wall on the 3rd rep, and technically should've started over, but I bounced right back up and did the last rep).
The cleans were rough, even at 115#, glad I scaled.
Chest to bar were okay, not strung together, but I never came off the bar.
Kettle wasn't an issue, might have been able to handle the red devil, but it would've make the rest worse.
Glad it's done.
Somehow my 3 year old got a hold of my alarm clock and unbeknownst to me, change the alarm time to 3:00am instead of 5:00am.
I didn't realize this until after 10 minutes of self-talk to get my ass out of bed, whereupon I noticed and cursed and flopped back into bed to try fruitlessly to fall back to sleep.
Now when 5:00am rolls around, the self-talk is trickier, since now I have the added disincentive of lack of sleep to counter argue.
Based on the title of the blog we can safely assume that I managed to talk myself into getting up.
Strength work was front squats. 4 sets of 2, just above max clean and jerk. Fast out of the bottom.
Used 205#, lighter than last week, where I felt slow coming up. Went okay
Then 6 cleans at 80% of max (did 165#), need to work on the pop at the end of the second pull. Was pretty good at getting under the bar.
The WOD was burtal:
"Unbroken 2"
7 rounds for time 15 minute cap (yes, 7 rounds)
- 4 handstand push ups (scaled to one abmat)
- 5 cleans touch and go 135# (scaled to 115#, thankfully)
- 6 chest to bar pull ups
- 7 kettle bell swing (I don't know how heavy the red kettle bell is, but I scaled to green: 24kg)
Yeah, nowhere near 7 rounds, made 4 plus 9 reps.
HSPU went really well (except on the last round I lost balance and briefly came off the wall on the 3rd rep, and technically should've started over, but I bounced right back up and did the last rep).
The cleans were rough, even at 115#, glad I scaled.
Chest to bar were okay, not strung together, but I never came off the bar.
Kettle wasn't an issue, might have been able to handle the red devil, but it would've make the rest worse.
Glad it's done.
Friday, 26 September 2014
Strength log for Friday, September 26th
Went to the Y at lunch. Mostly on autopilot.
Had to do my physio homework, so might as well make the most of it. Did some extra mobility work.
Then, as usual I had to lift something.
I decided to see how many reps of bench I could do at 185#.
Adam had thrown down the 20 reps at 135# challenge, which I somehow managed, so I figured let's see how many I can do at 185#.
Turns out that number is 8. It's a start. I had really no idea going in what the number would be. I hoped it would be more than 5, so I guess I'm happy with that.
I'd like to try the 135# again to see if can break 25.
Had to do my physio homework, so might as well make the most of it. Did some extra mobility work.
Then, as usual I had to lift something.
I decided to see how many reps of bench I could do at 185#.
Adam had thrown down the 20 reps at 135# challenge, which I somehow managed, so I figured let's see how many I can do at 185#.
Turns out that number is 8. It's a start. I had really no idea going in what the number would be. I hoped it would be more than 5, so I guess I'm happy with that.
I'd like to try the 135# again to see if can break 25.
Thursday, 25 September 2014
Crossfit log for Thursday, September 25th
I was glad I didn't go yesterday. Kiza went last night and told me it had pistols, handstand push ups and heavy dumbbell snatches, ugh.
But when I saw today's WOD, I thought yesterday's didn't seem so bad.
Started with three heavy doubles on front squat, I did 225#, so I guess I don't have to do front squat at the Y today.
Then we got everything ready for the WOD.
Chipper for time:
-1000m row
-100 double unders
-50 wall balls
-30 pull ups
-50 box jumps
-30 burpees
-30 toes to bar
We started at 6:00 so the implied time cap was 30 minutes. Wasn't sure I'd make it. Probably wouldn't have if I'd done 100 double unders instead of scaling to 50.
Row was fine, but my mouth was really parched at the end of it. Double unders were stupid, but the wall balls went really well. Did 10, 15, 10 15.
Pull ups were a snap, 15, 10, 5, no sense killing myself with so much work left to do.
Box jumps were tedious. Burpees were, well, burpees. And finally the t2b, broke them up in sets of 5, first one, I couldn't find a rhythm, 2nd one was nice.
The third one I managed only 3, but stepped through the rig and jump on the other bar for 2 more. I'd wait until the top of the minute or at xx:30 to start again and did this 3 + step through + 2 for the rest, except the last were I managed 5 in a row.
Finished it 27:47 Tired, but happy I finished before time ran out.
But when I saw today's WOD, I thought yesterday's didn't seem so bad.
Started with three heavy doubles on front squat, I did 225#, so I guess I don't have to do front squat at the Y today.
Then we got everything ready for the WOD.
Chipper for time:
-1000m row
-100 double unders
-50 wall balls
-30 pull ups
-50 box jumps
-30 burpees
-30 toes to bar
We started at 6:00 so the implied time cap was 30 minutes. Wasn't sure I'd make it. Probably wouldn't have if I'd done 100 double unders instead of scaling to 50.
Row was fine, but my mouth was really parched at the end of it. Double unders were stupid, but the wall balls went really well. Did 10, 15, 10 15.
Pull ups were a snap, 15, 10, 5, no sense killing myself with so much work left to do.
Box jumps were tedious. Burpees were, well, burpees. And finally the t2b, broke them up in sets of 5, first one, I couldn't find a rhythm, 2nd one was nice.
The third one I managed only 3, but stepped through the rig and jump on the other bar for 2 more. I'd wait until the top of the minute or at xx:30 to start again and did this 3 + step through + 2 for the rest, except the last were I managed 5 in a row.
Finished it 27:47 Tired, but happy I finished before time ran out.
Wednesday, 24 September 2014
Strength log for Wednesday, September 24th
Today was supposed to be a rest day. Didn't go to Crossfit and slept in until nearly 7am (woohoo!). I was supposed to go to the Y and just do physio homework and mobility.
Which is what I did. Until it was almost time to go.
I started with my homeword, the right glute max activation. Then worked the lacrosse ball into my glutes, hips, erectors and lats. Then foam rolled my lats, pecs and mid back.
I also did the lift-each-knee-as-high-as-it-will-go-by-pulling-it-up-with-my-hand and holding it there while engaging the opposite glute drill. 4 times each side.
And I did some bretzels.
I was almost time to go and I got that familiar feeling like I had done anything productive.
So I figured I should do bench. Why not?
Warmed up aggressively with empty bar, 95#, 145# and 185#, the I did a single at 205# and then with butterflies in my stomach I loaded 2 plates, 225#.
"Do things that scare you" the saying goes. "Fail harder", they say, well here was my chance.
I got Dave (double under Dave, not Olympic lifter Dave) to spot me with clear instructions not to touch the bar unless I call for help. He did well.
I unracked it, brought it down slowly and back up the same speed it went down, and it was going up! I was doing it. Then with inches to go, it stopped. I pushed with everything I had, it started to move a tiny bit, but I was going to run out of steam soon, so my butt came off the bench a tad giving me just enough leverage to get it the rest of they way.
So I'm not 100% I can call it official, but I'm taking it.
Progress update:
Bench Press PR.
Strength:
Bench: 225lbs September 24, 2014 (up from 220lbs)
Dead Lift: 365lbs September 17, 2014 (up from 355lbs)
Press: 145lbs September 9, 2014 (up from 140lbs)
Back Squat: 295lbs September 12, 2014 (up from 285lbs)
Front Squat: 255# September 3, 2014 (up from 250#)
Overhead squat: 115# April 10th, 2014
Power:
Power Clean: 185lbs Dec 30, 2013 (up from 175lbs)
Power snatch: 125lbs Mar, 27, 2014 (up from 115lbs)
Push Press: 185# (up from 175#) Sept 15, 2014
Clean: 191# (up from 185#) July 29, 2014
Jerk: 185# (up from 180#) Oct 30, 2013
Snatch: 130# July 22, 2013
Clean and Jerk: 175# July 24, 2013
Which is what I did. Until it was almost time to go.
I started with my homeword, the right glute max activation. Then worked the lacrosse ball into my glutes, hips, erectors and lats. Then foam rolled my lats, pecs and mid back.
I also did the lift-each-knee-as-high-as-it-will-go-by-pulling-it-up-with-my-hand and holding it there while engaging the opposite glute drill. 4 times each side.
And I did some bretzels.
I was almost time to go and I got that familiar feeling like I had done anything productive.
So I figured I should do bench. Why not?
Warmed up aggressively with empty bar, 95#, 145# and 185#, the I did a single at 205# and then with butterflies in my stomach I loaded 2 plates, 225#.
"Do things that scare you" the saying goes. "Fail harder", they say, well here was my chance.
I got Dave (double under Dave, not Olympic lifter Dave) to spot me with clear instructions not to touch the bar unless I call for help. He did well.
I unracked it, brought it down slowly and back up the same speed it went down, and it was going up! I was doing it. Then with inches to go, it stopped. I pushed with everything I had, it started to move a tiny bit, but I was going to run out of steam soon, so my butt came off the bench a tad giving me just enough leverage to get it the rest of they way.
So I'm not 100% I can call it official, but I'm taking it.
Progress update:
Bench Press PR.
Strength:
Bench: 225lbs September 24, 2014 (up from 220lbs)
Dead Lift: 365lbs September 17, 2014 (up from 355lbs)
Press: 145lbs September 9, 2014 (up from 140lbs)
Back Squat: 295lbs September 12, 2014 (up from 285lbs)
Front Squat: 255# September 3, 2014 (up from 250#)
Overhead squat: 115# April 10th, 2014
Power:
Power Clean: 185lbs Dec 30, 2013 (up from 175lbs)
Power snatch: 125lbs Mar, 27, 2014 (up from 115lbs)
Push Press: 185# (up from 175#) Sept 15, 2014
Clean: 191# (up from 185#) July 29, 2014
Jerk: 185# (up from 180#) Oct 30, 2013
Snatch: 130# July 22, 2013
Clean and Jerk: 175# July 24, 2013
Subscribe to:
Posts (Atom)