So the second day of my 45th year started pretty much the same as the first, with me lying on the floor of the gym gasping for breath, leaving a sweat angel in my wake.
After the back squats 8-6-4-2 progressively heavier (185#, 205#, 225#, 245#) we set up for Team Fight Gone Bad.
We were only 4 so a waterfall start with only one team didn't make sense, so we did teams of 2, but start together, no member can advance until both are finished their current station.
3 rounds:
- 20 wall balls 20#/14#
- 20 sumo dead lift high pull 75#/55#
- 20 box jumps 20" box
- 20 push press 75#/55#
- 20 calorie row
Teamed up with Natasha, so we did women's Rx (except I used a 20# medicine ball). It made sense if I wanted to keep up with her.
It was just hard. For the most part we finished at the same time, but on the third round it was harder to keep up. She started on the wall balls and I on the sumo dead lift high pulls so she finished with the row and I with the wall balls.
She was done and I had 5 wall balls to go.
Our time was 22:47.
Team WOD really make you work hard.
Wednesday, 29 October 2014
Tuesday, 28 October 2014
Crossfit log for Tuesday, October 28th
Well, that was a rough.
After a barbell complex of 1 power clean + 1 power clean (touch an go) + 1 hang squat clean + 2 shoulder to overhead.
Find 1 rep max.
Worked with Kamil and worked up rather quickly. Managed 155#, likely could have done 165# or even 175#. Sadly we jumped from 155# to 185# and both Kamil and I failed, but he at least got the two power cleans.
The WOD was a chipper from hell.
For time:
- 50 calorie row
- 40 double unders
- 30 kettle bell swings 32kg
- 20 toes to bar
- 10 thrusters 135#
I hate rowing for calories. After getting through that and struggled through the double unders. Ended up getting a couple of strings of 10 - 12 reps, so I got to 40 relatively quickly.
I was planning on using the 24kg kettle bell, but at the last minute decided to go with the red devil. Made it in 3 sets of 10, with some longish breaks.
So now I'm a Rx roll. All hinging on the thrusters.
Did the T2B in 8, 7, 5 then slowly walked to the thrusters bar. Just do 2 I said to myself, get things started. Cleaned it into a squat and up into a thruster and re-rack it.. OMG that's heavy. Squat and thrust for 2. Drop it.
This is going to suck. Cleaned it again, and down and up for 2 again.
Coach yelling at me to go for 3. After a short break I managed to clean it into a thruster and hit 2 more reps for 3, only 3 to go. Same deal, and done.
Wow. Collapsed to the floor. Spent.
14:28 a minute and a half slower than Kamil who is a master of double unders.
Done is done.
After a barbell complex of 1 power clean + 1 power clean (touch an go) + 1 hang squat clean + 2 shoulder to overhead.
Find 1 rep max.
Worked with Kamil and worked up rather quickly. Managed 155#, likely could have done 165# or even 175#. Sadly we jumped from 155# to 185# and both Kamil and I failed, but he at least got the two power cleans.
The WOD was a chipper from hell.
For time:
- 50 calorie row
- 40 double unders
- 30 kettle bell swings 32kg
- 20 toes to bar
- 10 thrusters 135#
I hate rowing for calories. After getting through that and struggled through the double unders. Ended up getting a couple of strings of 10 - 12 reps, so I got to 40 relatively quickly.
I was planning on using the 24kg kettle bell, but at the last minute decided to go with the red devil. Made it in 3 sets of 10, with some longish breaks.
So now I'm a Rx roll. All hinging on the thrusters.
Did the T2B in 8, 7, 5 then slowly walked to the thrusters bar. Just do 2 I said to myself, get things started. Cleaned it into a squat and up into a thruster and re-rack it.. OMG that's heavy. Squat and thrust for 2. Drop it.
This is going to suck. Cleaned it again, and down and up for 2 again.
Coach yelling at me to go for 3. After a short break I managed to clean it into a thruster and hit 2 more reps for 3, only 3 to go. Same deal, and done.
Wow. Collapsed to the floor. Spent.
14:28 a minute and a half slower than Kamil who is a master of double unders.
Done is done.
Monday, 27 October 2014
Strength log for Monday, October 27th
Redo of last Thursday's workout, except coming in fresh. Two days off, plus no Crossfit this morning due to trouble sleeping.
Rolled around with a lacrosse ball on the glutes and lower back. Did my physio homework and spinal flexibility work.
Then I got down to business.
Worked up with 45#, 65#, 95# and 105#. Rolled my shoulder on the left a bit between sets, it felt tight.
But on the belt and did a double at 115#, the was ready to tackle the workout.
As last time, 3 first sets were fine. Coming into set 4 was a bit stressful, this is where it fell apart last time. Thankfully there was no problem getting all 3 reps this time.
2 minutes break and back for the last set. The last rep was a more of a fight but never any risk of not making it.
Workout complete. Moving up to 3x3 @ 90% next time.
Stretched my hamstrings to finish up, already improvement from last week.
Rolled around with a lacrosse ball on the glutes and lower back. Did my physio homework and spinal flexibility work.
Then I got down to business.
Worked up with 45#, 65#, 95# and 105#. Rolled my shoulder on the left a bit between sets, it felt tight.
But on the belt and did a double at 115#, the was ready to tackle the workout.
As last time, 3 first sets were fine. Coming into set 4 was a bit stressful, this is where it fell apart last time. Thankfully there was no problem getting all 3 reps this time.
2 minutes break and back for the last set. The last rep was a more of a fight but never any risk of not making it.
Workout complete. Moving up to 3x3 @ 90% next time.
Stretched my hamstrings to finish up, already improvement from last week.
Friday, 24 October 2014
Crossfit log for Friday, October 24th
"Jackie"
After light dead lifts, (light by personal preference as prescribe by my physio)
3 sets of 3 heavy and 3 sets of 8 lighter.
Only did, 185# and 135#. Even that felt tight, despite a longer than usual warm up, since I arrived a bit early. Even with bretzels and rolling and some lazy push ups. No pain, or discomfort, but I could feel it.
Then we tackled "Jackie"
-1000m row
-50 thrusters @ 45#
-30 pull ups.
Plan was: Break 10 minutes. Go easy on the row, don't put down the bar, rest for 5 deep breaths after every 10 reps for the thrusters, hammer the pull ups.
Averaged 2:15ish/500m on the row until the last 100m, then took it below 2:00/500m
Finished in around 4:18 I think. Winded but feeling fresh.
First 10 thrusters were fast, got to 11 before I remembered to break and breathe. Rested in the front rack position. 5 breaths started again.
Second 10 got harder, shoulders starting to burn. Resting in the front rack was getting uncomfortable. 10 more reps, shoulders are on fire.
I lower the bar to the hang, but it feels heavy in my hands. Hook grip solved that problem. 10 breaths maybe more, but now I have to clean it.
Fourth 10 was hard, rest at the hang again. Break seems longer, thinking I'll 5 and 5. Start again, get to 5 and I want to stop, but I keep going only 5 left, come on, just finish them!
Done. Off to the pull ups bar. Winded, shoulders on fire. Chalk my hands and jump on for 10 pull ups. Wasn't too bad. More chalk. Clock is at 8 minutes and change. 10 more pull ups. That sucked. Need to 10 more and the clock is ticking. coming up on 9:30 and I have 10 left.
At 9:30 I jump on the bar and put everything into the last 10 pull ups. Drop off the bar at 9:50.
Finally. Finally broke 10:00.
My new "Jackie" PR is 9:50
After light dead lifts, (light by personal preference as prescribe by my physio)
3 sets of 3 heavy and 3 sets of 8 lighter.
Only did, 185# and 135#. Even that felt tight, despite a longer than usual warm up, since I arrived a bit early. Even with bretzels and rolling and some lazy push ups. No pain, or discomfort, but I could feel it.
Then we tackled "Jackie"
-1000m row
-50 thrusters @ 45#
-30 pull ups.
Plan was: Break 10 minutes. Go easy on the row, don't put down the bar, rest for 5 deep breaths after every 10 reps for the thrusters, hammer the pull ups.
Averaged 2:15ish/500m on the row until the last 100m, then took it below 2:00/500m
Finished in around 4:18 I think. Winded but feeling fresh.
First 10 thrusters were fast, got to 11 before I remembered to break and breathe. Rested in the front rack position. 5 breaths started again.
Second 10 got harder, shoulders starting to burn. Resting in the front rack was getting uncomfortable. 10 more reps, shoulders are on fire.
I lower the bar to the hang, but it feels heavy in my hands. Hook grip solved that problem. 10 breaths maybe more, but now I have to clean it.
Fourth 10 was hard, rest at the hang again. Break seems longer, thinking I'll 5 and 5. Start again, get to 5 and I want to stop, but I keep going only 5 left, come on, just finish them!
Done. Off to the pull ups bar. Winded, shoulders on fire. Chalk my hands and jump on for 10 pull ups. Wasn't too bad. More chalk. Clock is at 8 minutes and change. 10 more pull ups. That sucked. Need to 10 more and the clock is ticking. coming up on 9:30 and I have 10 left.
At 9:30 I jump on the bar and put everything into the last 10 pull ups. Drop off the bar at 9:50.
Finally. Finally broke 10:00.
My new "Jackie" PR is 9:50
Thursday, 23 October 2014
Strength and mobility log for Thursday, October 23rd
Started with my physio homework that I didn't do yesterday, and more mobility then off to the strict press rack.
Goal was 5 sets of 3 at 85%. 125#
First 3 sets were great. Set 4 was 2 reps and halfway up #3. Crap.
Took a bit longer rest before set 5 and same thing happened. 1 and 2 no problem, 3, not happening.
I guess the handstand pushup work from this morning took its toll. Or I'm just not ready.
I think I'll repeat the workout next week before progressing to 1 set of 3 at 90%.
Stretched my hamstrings aggressively before hitting the steam room.
Goal was 5 sets of 3 at 85%. 125#
First 3 sets were great. Set 4 was 2 reps and halfway up #3. Crap.
Took a bit longer rest before set 5 and same thing happened. 1 and 2 no problem, 3, not happening.
I guess the handstand pushup work from this morning took its toll. Or I'm just not ready.
I think I'll repeat the workout next week before progressing to 1 set of 3 at 90%.
Stretched my hamstrings aggressively before hitting the steam room.
Crossfit log for Thursday, October 23rd
In an effort to return to normalcy after yesterday's tragic shooting I went to Crossfit this morning despite being tired and a bit sore from the dead lifts and lack of mobility work (since the Y was closed as part of the lockdown in the downtown core).
Today had a bit of everything:
We started with power cleans, 4 sets of 4. Worked up to a pretty heavy 165# (90% of max) and managed to hit all 16 reps. I may have to retest this soon.
Then we did 5 sets of 7 back squats vs 5 sets of 5 strict handstand push ups.
Settle on 185# but ended up counting my last warmup set at 165# since I ran out of time.
For the hspu I tried with two abmats and was only able to get 2 strict. One scaling option was kip the pull up and slowly lower on the negative. Managed 3 of those on round two. Tried the strict again this time not releasing the tension from the lowering and manged to get on like that. Man that was a lot of work.
Ended up with only 4 sets of back squats including the last warm up, and 3 sets of incomplete hspu.
Meh.
WOD was a cornicopia: 10 minute cap:
21 pistols
3 rope climbs
With remaining time AMRAP:
-15 double unders (unbroken)
-9 burpees
-6 squat cleans 115# (scaled to 95#)
Pistol scaling option was on a box so you didn't have to keep the other leg aloft. First time I've ever done this and it was quite a breakthrough, but discovered a drastic imbalance. Left leg was gold, I was able to get right down and back up without issue, better than I ever expected, right leg, as soon as I got close to parallel I buckled. Next weakness to tackle at physio I guess.
Took me a full 4 minutes to get through the pistols and rope climbs, only to face the double unders. Struggled a lot, got 7, then 4, then refocused and managed 12 unbroken. That would do.
Burpees sucked after 6 reps.
Cleans were really tough, even at 95#.
Did 7 and 8 for the double unders and sets of 3 with quick breaks for the burpees. Manged to get 5 cleans before the buzzer.
DFL again, but I was too happy about the pistols to worry about it.
Today had a bit of everything:
We started with power cleans, 4 sets of 4. Worked up to a pretty heavy 165# (90% of max) and managed to hit all 16 reps. I may have to retest this soon.
Then we did 5 sets of 7 back squats vs 5 sets of 5 strict handstand push ups.
Settle on 185# but ended up counting my last warmup set at 165# since I ran out of time.
For the hspu I tried with two abmats and was only able to get 2 strict. One scaling option was kip the pull up and slowly lower on the negative. Managed 3 of those on round two. Tried the strict again this time not releasing the tension from the lowering and manged to get on like that. Man that was a lot of work.
Ended up with only 4 sets of back squats including the last warm up, and 3 sets of incomplete hspu.
Meh.
WOD was a cornicopia: 10 minute cap:
21 pistols
3 rope climbs
With remaining time AMRAP:
-15 double unders (unbroken)
-9 burpees
-6 squat cleans 115# (scaled to 95#)
Pistol scaling option was on a box so you didn't have to keep the other leg aloft. First time I've ever done this and it was quite a breakthrough, but discovered a drastic imbalance. Left leg was gold, I was able to get right down and back up without issue, better than I ever expected, right leg, as soon as I got close to parallel I buckled. Next weakness to tackle at physio I guess.
Took me a full 4 minutes to get through the pistols and rope climbs, only to face the double unders. Struggled a lot, got 7, then 4, then refocused and managed 12 unbroken. That would do.
Burpees sucked after 6 reps.
Cleans were really tough, even at 95#.
Did 7 and 8 for the double unders and sets of 3 with quick breaks for the burpees. Manged to get 5 cleans before the buzzer.
DFL again, but I was too happy about the pistols to worry about it.
Wednesday, 22 October 2014
Crossfit log for Wednesday, October 22nd
Heaving snatch balance + 2 overhead squats.
2-2-1-1-1
Tried to get this going with squats snatch. Went better than I thought, but I wasn't able to lock out on the snatch balance.
So I tried to split them and the first few were a bit rough on the groin, but after that it got quite good.
Worked up to 95# for the doubles and 105# for the singles. Felt solid.
WOD was a bit of a disaster.
21-15-9
- dead lifts 185#
- box jumps 30"
I haven't done any dead lifts since my injury, in fact, nothing since my PR at 365#. So I scaled to 155# and even that wasn't happening.
After the first round I hammered out 10 dead lifts and called it quits. I could feel all Rob's work being chipped away. There was no point continuing.
Haven't had a DNF in a while. Doesn't matter.
2-2-1-1-1
Tried to get this going with squats snatch. Went better than I thought, but I wasn't able to lock out on the snatch balance.
So I tried to split them and the first few were a bit rough on the groin, but after that it got quite good.
Worked up to 95# for the doubles and 105# for the singles. Felt solid.
WOD was a bit of a disaster.
21-15-9
- dead lifts 185#
- box jumps 30"
I haven't done any dead lifts since my injury, in fact, nothing since my PR at 365#. So I scaled to 155# and even that wasn't happening.
After the first round I hammered out 10 dead lifts and called it quits. I could feel all Rob's work being chipped away. There was no point continuing.
Haven't had a DNF in a while. Doesn't matter.
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