With only one other Crossfit workout this week, there was no way I was missing this one. I had done some solid lifting and a successful run, but not nearly enough Crossfit.
Showed up on time and did some bretzels to get things going.
We started with 5 singles of power snatch at 80-85% of max snatch followed by 5 singles of power cleans at 80-85% of max clean.
I aimed for 115# on the power snatches and 175# on the power cleans.
My weight is forward on the snatches, I'll have to work on that at a lighter weight. Cleans were good. I like full cleans better than power cleans.
We spent a good 35 minutes on the lifting, taking long breaks between lifts. Looking forward to the Olympic lifting classes starting next Monday.
The WOD was a short couplet for 3 rounds:
- 15 lateral over bar burpees
- 15 power snatch @ 115#/75#
I decided to use women's Rx. I think it gave me the intended stimulus.
Finished first for once, 10 minutes flat. Didn't stick to my game plan of breaking everything at 5 reps even when I felt strong in the first round, might have been faster if I had. Autopilot kicked in and I was at 10 burpees before I realized I'd gone past 5, same on the power snatch, go to 7 by the time I realized. After that first round screw up I was on plan, but the burpees had taken their toll.
I was nice to be in the mix for once. But part of me think I should have put 95# on the bar instead of 75#.
Sunday, 31 May 2015
Thursday, 28 May 2015
Strength log for Thusday, May 28th
Was so tired this morning, and still sore from the run that I bailed on Crossfit. Kinda regret it, but kinda not.
Will definitely go tomorrow.
To add insult to injury, I totally forgot my lifting bag at home. So with no lifting shoes, no belt, no knee sleeves or chalk, I was pretty miffed on the way in.
I thought hard, since I wasn't prepare to go back for the bag, and figured I could do deadlifts; no need for shoes and I had a block of chalk in my at work Y bag, plus I could borrow the leather buckle belt at the Y.
And I could to my push press negatives, regular shoes would be fine, wouldn't need a belt at that weight and I even had a wrist wrap in my Y bag.
So with that plan in hand, I headed to the Y.
Deadlifts were okay. Made 345# without problem. (I did 4 reps on the 11th). Should have tried 355#, but naturally I wanted to match my PR, but at 365# it wouldn't budge. Walked away for a few and tried again, same deal. Hrumph. Not sure what to make of that.
Switched to presses. Rushed a bit, as it was getting late. Did 3 sets of triples at 135#.
Push press up, slow and controlled back down, short breaths from the diaphragm. I'll do two more workouts like this next week, then try a cycle of strict press to see if I can beat 145#. Hope so.
Will definitely go tomorrow.
To add insult to injury, I totally forgot my lifting bag at home. So with no lifting shoes, no belt, no knee sleeves or chalk, I was pretty miffed on the way in.
I thought hard, since I wasn't prepare to go back for the bag, and figured I could do deadlifts; no need for shoes and I had a block of chalk in my at work Y bag, plus I could borrow the leather buckle belt at the Y.
And I could to my push press negatives, regular shoes would be fine, wouldn't need a belt at that weight and I even had a wrist wrap in my Y bag.
So with that plan in hand, I headed to the Y.
Deadlifts were okay. Made 345# without problem. (I did 4 reps on the 11th). Should have tried 355#, but naturally I wanted to match my PR, but at 365# it wouldn't budge. Walked away for a few and tried again, same deal. Hrumph. Not sure what to make of that.
Switched to presses. Rushed a bit, as it was getting late. Did 3 sets of triples at 135#.
Push press up, slow and controlled back down, short breaths from the diaphragm. I'll do two more workouts like this next week, then try a cycle of strict press to see if I can beat 145#. Hope so.
Wednesday, 27 May 2015
Running log for Wednesday, May 27th
After a long weekend out of town, on my butt either in the car or in the stadium, for the Crossfit Games East Regional in Hartford, a really heavy strength day on Monday, and a miserable Crossfit workout Tuesday morning, today I opted for a run, outside.
It was hot and muggy, but mostly overcast. Only when the sun peeked out through the clouds did it get completely unpleasant.
I did my same 5km route as the last two times. Wore my Ronins (with new laces, which ironically came undone on the way back, argh)! Didn't stop on the way out. Made it to the halfway point in 14:05. One the way back I stopped briefly to re-tie my shoe and a quick water stop at the fountain.
Finished 29:34. First time under 30 minutes.
More importantly, no calf issues. I rolled them with the foam roller before leaving which may have helped, but I think I'll be using the Ronins exclusively for the next little while.
Happy with that. I'll do this a few more times, and maybe throw in a longer slower weekend run or two, before starting my training plan.
It was hot and muggy, but mostly overcast. Only when the sun peeked out through the clouds did it get completely unpleasant.
I did my same 5km route as the last two times. Wore my Ronins (with new laces, which ironically came undone on the way back, argh)! Didn't stop on the way out. Made it to the halfway point in 14:05. One the way back I stopped briefly to re-tie my shoe and a quick water stop at the fountain.
Finished 29:34. First time under 30 minutes.
More importantly, no calf issues. I rolled them with the foam roller before leaving which may have helped, but I think I'll be using the Ronins exclusively for the next little while.
Happy with that. I'll do this a few more times, and maybe throw in a longer slower weekend run or two, before starting my training plan.
Tuesday, 26 May 2015
Crossfit log for Tuesday, May 26th
Got my ass handed to me at Crossfit this morning.
Although I did match my current PR on the cleans. We did 4 heavy singles, if it felt good, go for a PR. It didn't feel that good.
I hit 185#, 195# and 205#.
I accidentally did the 195# without my belt. Man that was hard.
Need to figure out the timing of full extension then pulling myself under the bar quickly. (high hang work in my future).
The WOD was much harder than I thought. Maybe yesterday's Y workout affected me.
Chipper for time:
- 15 toes to bar
- 20 shoulder to overhead @ 95#
- 15 toes to bar
- 20 overhead squats @ 95#
- 15 toes to bar
- 20 thrusters @ 95#
- 15 toes to bar.
Scaling options were cut t2b to 10 instead of 15 and scale weight. Should have done both.
Everyone was done as I started the thrusters. The OHS has killed me, I even used Lana's bar at 65# for the middle 9 reps.
Called it quits at 15 thrusters, I had nothing left and everyone was done.
Closed up with an 8 minute AMRAP of lateral box jumps and pull ups.
I was so done.
I got that feeling in my throat again, like there is something back there that I can't cough out. I may bring it up with my doctor.
Although I did match my current PR on the cleans. We did 4 heavy singles, if it felt good, go for a PR. It didn't feel that good.
I hit 185#, 195# and 205#.
I accidentally did the 195# without my belt. Man that was hard.
Need to figure out the timing of full extension then pulling myself under the bar quickly. (high hang work in my future).
The WOD was much harder than I thought. Maybe yesterday's Y workout affected me.
Chipper for time:
- 15 toes to bar
- 20 shoulder to overhead @ 95#
- 15 toes to bar
- 20 overhead squats @ 95#
- 15 toes to bar
- 20 thrusters @ 95#
- 15 toes to bar.
Scaling options were cut t2b to 10 instead of 15 and scale weight. Should have done both.
Everyone was done as I started the thrusters. The OHS has killed me, I even used Lana's bar at 65# for the middle 9 reps.
Called it quits at 15 thrusters, I had nothing left and everyone was done.
Closed up with an 8 minute AMRAP of lateral box jumps and pull ups.
I was so done.
I got that feeling in my throat again, like there is something back there that I can't cough out. I may bring it up with my doctor.
Strength log for Monday, May 25th
There was no Crossfit classes this morning, and with no real workouts since Thursday, I wanted to make today's session at lunch count.
I was going to just to overhead work, but lengthy-workout-guy was on the rig, so I decided to make the best of it and hopped on the rower for a little warm up.
He was still going, so I decide to do some front squats on the other rack while I waited.
This was a good idea as I hit my current PR of 275# without issue. Loving my Rock Tape knee sleeves!
Finally the rack was free, so I started warming up push press, with negatives, so lowering the bar slowly under control. Supposed to help build strength for the strict press. We'll see.
Did 3x5 at 115# last week so this week's plan was 5x3 at 125#. Got some advice on breathing during the eccentric part, because I was exhausting myself trying to lower slowly on one breath. Once I got the quick breaths from the abdomen figured out it went way better.
Not used to sweating so much at the Y. Good workout.
I was going to just to overhead work, but lengthy-workout-guy was on the rig, so I decided to make the best of it and hopped on the rower for a little warm up.
He was still going, so I decide to do some front squats on the other rack while I waited.
This was a good idea as I hit my current PR of 275# without issue. Loving my Rock Tape knee sleeves!
Finally the rack was free, so I started warming up push press, with negatives, so lowering the bar slowly under control. Supposed to help build strength for the strict press. We'll see.
Did 3x5 at 115# last week so this week's plan was 5x3 at 125#. Got some advice on breathing during the eccentric part, because I was exhausting myself trying to lower slowly on one breath. Once I got the quick breaths from the abdomen figured out it went way better.
Not used to sweating so much at the Y. Good workout.
Monday, 25 May 2015
Strength log for Thursday, May 21st
Calves still felt tight. But at least now the left felt the same as the right, both at 95% or more of normal, and my arms were toast from yesterday's negatives and overhead work in the WOD.
So I decide to do some good old fashioned back squats.
I wanted to test out my new knee sleeves (like these):
So I warmed up with the bar and 95#, 135#, 185#, 225# and 275#. Going down in reps as I went. 275# went up really well. I was really glad it did, last time I tried was just after my bronchitis and I had to fight for a double at 275#.
285# went up nicely too. So decision time. Go for 295#, or go big for 305#. Decided to go big (naturally) and wasn't disappointed.
305#, when up without hesitation. It was hard, but I didn't get stuck at all. Probably could've gone heavier but I was happy with that.
So I peel off to 275# and did 2 doubles. Solid workout. Very happy with that.
So I decide to do some good old fashioned back squats.
I wanted to test out my new knee sleeves (like these):
So I warmed up with the bar and 95#, 135#, 185#, 225# and 275#. Going down in reps as I went. 275# went up really well. I was really glad it did, last time I tried was just after my bronchitis and I had to fight for a double at 275#.
285# went up nicely too. So decision time. Go for 295#, or go big for 305#. Decided to go big (naturally) and wasn't disappointed.
305#, when up without hesitation. It was hard, but I didn't get stuck at all. Probably could've gone heavier but I was happy with that.
So I peel off to 275# and did 2 doubles. Solid workout. Very happy with that.
Wednesday, 20 May 2015
Crossfit at the Y log for Wednesday, May 20th
Since I was tired, and my calf was still bugging me, I decide to sleep in and bail on Crossfit this morning. My calf is much better today, but not completely gone as before on the day after. Probably because I continued to run on it yesterday.
I looked up the workout on the bus on my way into work and found that it was actually doable at the Y. So I figured, why not?
I did substitute the strength work since I wanted to work my overhead strength rather than snatch as prescribed.
So I did 3 sets of 5 push press with negatives at 115#.
Holy crap this was hard. I wanted to go 5 sets but after two, I knew there was no way. I'll the the math to program my usual 6 week plan.
It'll be good in the long run for sure.
The WOD was a 7 minute AMRAP of:
- 6 hang power snatch at 115# (scaled to 95#)
- 9 push jerks
- 12 box jumps
I was worried about my calf, but turns out it wasn't an issue. First round I hammered, and then I was dead. Second round was slower, with more breaks, I had to break up the jerks, 4 and 5. The third round I broke up the snatches 4 and 2 and the jerks 5 and 4, hammered the box jumps and finished round 3 at the buzzer.
Happy with that.
I also did the post WOD torture of 5 rounds for time of :
- 10 calorie row
- 10 toes to bar
Brought the rower over by the racks to the surprise of many which was fun.
First round was good. Second round not so good, made to 6 t2b before dropping. Stabilized after that. Finished in 11:08
It was neat to push myself like that at the Y. Felt good to give everyone a real taste of Crossfit.
I looked up the workout on the bus on my way into work and found that it was actually doable at the Y. So I figured, why not?
I did substitute the strength work since I wanted to work my overhead strength rather than snatch as prescribed.
So I did 3 sets of 5 push press with negatives at 115#.
Holy crap this was hard. I wanted to go 5 sets but after two, I knew there was no way. I'll the the math to program my usual 6 week plan.
It'll be good in the long run for sure.
The WOD was a 7 minute AMRAP of:
- 6 hang power snatch at 115# (scaled to 95#)
- 9 push jerks
- 12 box jumps
I was worried about my calf, but turns out it wasn't an issue. First round I hammered, and then I was dead. Second round was slower, with more breaks, I had to break up the jerks, 4 and 5. The third round I broke up the snatches 4 and 2 and the jerks 5 and 4, hammered the box jumps and finished round 3 at the buzzer.
Happy with that.
I also did the post WOD torture of 5 rounds for time of :
- 10 calorie row
- 10 toes to bar
Brought the rower over by the racks to the surprise of many which was fun.
First round was good. Second round not so good, made to 6 t2b before dropping. Stabilized after that. Finished in 11:08
It was neat to push myself like that at the Y. Felt good to give everyone a real taste of Crossfit.
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