Crossfit log for Thursday, April 30th

Somehow it seems I failed to set my alarm last night. I woke at 2 and had trouble falling back to sleep. Luckily once I did fall asleep, I woke again only 10 minutes after my alarm should've gone off.

I think I wish I'd slept through it.

WOD: 2015 Masters Qualifier Event 4 

21-15-9 reps, for time of:
-Deadlift, 225/155 lbs scaled to 185#
-Box Jump, 24/20 in
-Handstand Push-up, scaled to 2 abmats and 15, 12, 9.

Deadlifts were rough, box jumps were good hspu were sad.

14:40

Then the horribler part.

7 rounds of
AMRAP 30 secs:
-Row (calories)
-Assault Bike (Calories)
-Double Unders 
Rest 30 secs between each station. .

21 minutes total 30 seconds on 30 seconds off.

The first 4 rounds weren't too bad, got really hard after that. Martin, the new ish guy wasn't resetting the rower or the bike calorie counter. I was sharing the same rower and Kamil was using the same bike. We couldn't figure or how he was getting such a high score so we were both busting our asses trying to match him and falling miserably. It wasn't until it was all over that he told us. We had a really good laugh.

Now I'm tired.

Mobility log for Wednesday, April 29th

Given all my aches and pains, I thought a mobility session was in order.

Rolled everthing from my T-spine to my calves, hip flexors and lats.

Then I did some couch stretch and hamstring stretch on the wall.

Then I dug into my shoulder, scapula and trap on the left side with the lacrosse ball.

Delicious torture.

Closed things up with some overhead squat work, after a few deep holds in a back squat with 135#.

OHS weren't great, but weren't horrible either.  Still needs work. Need to keep doing these, more regularly.

Crossfit log for Wednesday, April 29th

I couldn't justify not going again today.  So I crawled out of bed ready to face the music.

But man, that was no fun.

Started with more snatch work.  7 doubles at 75%.  Did some at 75#, then a couple at 95#, but it just wasn't happening.

Pulling was hard from the deadlifts on Monday at lunch, and catching was hard from Olympic Lifting class Monday night.  So I bailed.

The WOD had running in it so I spent the time rolling my calf.

WOD was 4 rounds for time
- 400m run
- 15 dumbbell thrusters 35# (scaled to 25#, which was too light)
- 12 chest to bar pull ups  (scaled to 3 sets of 3 *almost)

First run was okay.  Naturally, my mechanics and muscle memory kicked in and I smoked everyone.  But the engine ran out of steam quickly.  I think I need to do some long runs (in the 16km range) to regain my aerobic capacity. My my calf issue is dealt with that is.

Dumbell thrusters were easy at 25#, during warm up 30# seemed heavy and 20# seemed light, but I think 30# would've been fine, even Rx likely.  I went unbroken in every round except the third where I went 10 and 5 after a very short break.

The scaling option for the 12 CTB was whatever you could managed in 3 sets of less.  First round I did 3, 3, 2 as I came off the bar prematurely, I would chain 2 reps then without dropping, I'd reset and do a third, but on the last one, I dropped after the 2 chained for some unknown reason.  I was about to jump back up to finish if off when I realized my 3 sets were done.

Same thing happened on the second round on the second set.  Brain wasn't focused.   The rest I just reset between all reps, it was easier. Likely could've done all 12 that way. Oh well.


24:10

Olympic Lifting log for Monday, April 27th

Finally scheduled an Olympic Lifting class for Monday evening.

I was expecting a relatively high volume, instructional evening.

Nope.  It was test day.  3 attempts at snatch, 3 attempts at clean and jerks, for max weight.

Oh well.

It was fun.

My plan for snatch was 135#, 145#, 150#

135# was wobbly but a good lift, I failed to get under it at 145#, so I scrapped the 150# and retried 145#, got under it, way cleaner than last week, but I still hit the ground with my back knee.  Being a judged lift, it didn't count. 

I still count it as a success, it was well caught.

For clean and jerk, I orginally planned 185#, 195# and 205#, but I just jerked 205# at lunch, I was pretty sure I'd make that, so if I wanted to go for a PR I should start at 195#, then 205# and try 210#.  That's what I did.

Hit 195#, and 205# well.  Failed to get under the clean at 210#, so no chance to try and jerk it. 

I'm happy with that.  Could've been a lot worse!

Power and Running log for Monday, April 27th

Well running is still out of the question.  I lasted 6 and bit minutes before my right calf started to hurt. Better than the 3 minutes from last week, but still not good.

Started with 5 rep max deadlift, since that's what they did this morning.  Made 315# which is 85% of max.  Happy with that.

Then I tried to run, having used the foam roller on the calves before the dead lifts and the first 3 minutes feeling good, if a bit tight in that one spot. But just after 6:15 it went downhill really fast and I bailed, in pain.

They did Isabel this morning (30 snatches for time), but after the deadlifts I didn't want to be pulling that many times. So I stretched for a bit then decided to do some jerks off the rack. 
95# for warm up, 135# for 2, 155# for 2, 185# for a single, and 205# for a single.

This one went up first try, unlike last time.  I was all set up to go for 215#, but then figured I might be going to Olympic Lifting class this evening, so I better not push it.

Steam room to stretch my calf, shower and gone.  Not too bad, despite the running issues.

Strength log for Friday, April 24th

Wasn't sure what I was going to do at the Y today.

Figured I'd do whatever Dave was doing.  But he wasn't there today.

This week I'd done squats, jerks, cleans and snatches, there wasn't much else to do, except maybe ring work, but I don't feel up to it with my wrist issue.

So I did push press.

Worked up to 185#. 

Felt okay. Not stellar.

Then I did couch stretch for a while before hitting the steam room.

Happy Friday.

Crossfit log for Friday, April 24th

You know that feeling you get when a workout shows up on the board that is totally in you wheelhouse, that you just know you are going to nail.

Yeah, that. 

But then following that up with the feeling when you don't deliver. 

Yeah. That.

After 5 sets of 5 back squats at 60%  or 195# control down, explode up, we did a variation of Jackie

For time:
1000m row
50 overhead squats  45#
30 pull ups

My Jackie time is just north of 10 minutes.  Without the thrusters I should break 10 minutes easily with this.

11:43.  Fuck.

Row was just under 4:00
Did the first 25 OHS unbroken at 6:22, then 10, 10 and 5. Short breaks but when I got to the pull up bar I was already at 9:50.  That took the wind out of my sails, so I struggled through the pull ups with 11, 5, 7, 4, 3.

Don't know why I bothered rushing to get my grips on before the workout.

Got a bad headache behind my left ear.  Might by tied to OHS.  It happened once before during a workout  but I'm not sure if I did OHS that day.