Thanks to a great podcast by Barbell Shrugged and their guest Julien Pineau, I was made aware of some deficiencies in my training, in most Crossfit training, so I began accessory work to try and address them.
First is hamstrings. Mine are weak, short and tight, but stretching them isn't the answer, as that will leave them weak, long and loose.
Started good mornings on the side. Thankfully we've been doing these at Crossfit over the last few weeks so the initial soreness is out of the way. I also threw in a few Romanian Deadlifts.
Good mornings I did 3 sets of 5 at 95# and the RDL were 2 sets of 5 at 115#.
Second was pulls in the lateral plane. I did some supinated bent over barbell rows.
I did a warm up set at 95# and 1 working set at 145# for 6 reps. I'll need to build that up to 50% of my deadlift.
The other option is one armed neutral grip dumbbell rows, which I may try next time.
I also did some shoulder external rotation drills and a set of Z Presses at 25#. I'll wait until my hams are bit longer as it' s currently really hard to sit with legs straight and torso 90° to the floor.
I may be sore tomorrow.
Monday, 31 August 2015
Crossfit log for Mondauy, August 31st
After a stressful and exhausting weekend, I somehow managed to get out of bed this morning (perhaps helped by Dexter 4:30 wake up).
Workout wasn't bad.
Started with banded monster walk which killed my medial glutes and TFLs
The I did 2 of the 3 rounds of 15 second handstand holds and 10 wall balls.
The strength work was my favourite, back squats and strict press. 5 sets of 5 at 77% for both.
Rounded down to 240# from 242# for the back squats. Could have gone heavier. Went really well, no need for a spotter.
Wanted to do 105# for the presses, but didn't think I'd make the volume. So I started with 100# for the first two sets and went up to 105# for the last three.
This worked well until the last set, made 3 reps at 105# then failed on #4. Would have been fine if I'd stayed at 100#. Can't know you limits unless you are willing to go beyond them.
The WOD was a short 6 minute AMRAP of
- 3 snatches 155#/105#
- 6 handstand push ups.
My plan to do women's Rx was shaken by my first few warm up snatches, so I dropped to 95#, I had one abmat out and would scale to 4 reps instead of 6 (did 5 the first round, but it was rough after all the shoulder work we'd already done).
After the first set of snatches, I realized 95# was too light, and quickly added back the 10# I'd peeled off.
Managed 3 full rounds plus 1 snatch in the 6 minute time limit.
Workout wasn't bad.
Started with banded monster walk which killed my medial glutes and TFLs
The I did 2 of the 3 rounds of 15 second handstand holds and 10 wall balls.
The strength work was my favourite, back squats and strict press. 5 sets of 5 at 77% for both.
Rounded down to 240# from 242# for the back squats. Could have gone heavier. Went really well, no need for a spotter.
Wanted to do 105# for the presses, but didn't think I'd make the volume. So I started with 100# for the first two sets and went up to 105# for the last three.
This worked well until the last set, made 3 reps at 105# then failed on #4. Would have been fine if I'd stayed at 100#. Can't know you limits unless you are willing to go beyond them.
The WOD was a short 6 minute AMRAP of
- 3 snatches 155#/105#
- 6 handstand push ups.
My plan to do women's Rx was shaken by my first few warm up snatches, so I dropped to 95#, I had one abmat out and would scale to 4 reps instead of 6 (did 5 the first round, but it was rough after all the shoulder work we'd already done).
After the first set of snatches, I realized 95# was too light, and quickly added back the 10# I'd peeled off.
Managed 3 full rounds plus 1 snatch in the 6 minute time limit.
Friday, 28 August 2015
Crossfit log for Friday, August 28th
I honestly don't know how I got out of bed this morning.
I should have stayed in bed.
Warm was fine. 5 minutes of 15 box jump (step down) and 5 strict pull ups.
The 1 rep max low hang clean + jerk. The clean was doable, but the jerk was too hard on my wrist.
After 135# I just did the cleans. Managed 155#, but that was the end, I tried 185# twice and was slower than molasses in November getting under it. So called it quits and moved on to the back squats.
Goal was 3 sets of 3 at 90% of max, which is 299lbs, using my PR from March.
Since Kamil was doing 240#, I just added a couple of 25# plates for 290# and that went well. The second rep stuck a bit in the middle but I managed all three.
So I upped the next set to 295# and was only able to get two good lifts, Kamil had to help me through the middle on the last one.
So instead of going to 300# I went back down to 290# and still only managed 2 reps and the second was such a struggle that I didn't even attempt a 3rd.
Then, the WOD, which was thankfully only 8 minutes was a disaster.
8 minute AMRAP of:
- 6 deadlifts 315#/225#
- 8 handstand push ups
- 4 ring dips.
Ugh. Was going to go with 275#, but Kamil was aiming for 225#, so I figured why not go with Women's Rx again.
I used 1 abmat for the HSPU and did dips on the rings. I started on the hspu, but I wish I had stuck with my original plan of following right behind Kamil.
Whatever.
First round went really well. 8 HSPU unbroken and quick. Dips were quick. Deadlifts were good.
Second round, not so much HSPU took more time between reps and came off the wall after 7. Had to go back up to finish. Dips were a lot harder. Triceps were getting wrecked.
Dead lifts were okay.
Third round arms were toast. Struggled through 3 reps, then went to paralette push ups, which was worse on my triceps.
The dips weren't happening. As soon as I start to drop into the dip, I crumble. I moved to the bar dips station. same deal. I was done.
But there was over a minute to go, so I just skipped that went back to the bar and did 6 more deadlifts to finish off.
Yuck. Should've stayed in bed.
I should have stayed in bed.
Warm was fine. 5 minutes of 15 box jump (step down) and 5 strict pull ups.
The 1 rep max low hang clean + jerk. The clean was doable, but the jerk was too hard on my wrist.
After 135# I just did the cleans. Managed 155#, but that was the end, I tried 185# twice and was slower than molasses in November getting under it. So called it quits and moved on to the back squats.
Goal was 3 sets of 3 at 90% of max, which is 299lbs, using my PR from March.
Since Kamil was doing 240#, I just added a couple of 25# plates for 290# and that went well. The second rep stuck a bit in the middle but I managed all three.
So I upped the next set to 295# and was only able to get two good lifts, Kamil had to help me through the middle on the last one.
So instead of going to 300# I went back down to 290# and still only managed 2 reps and the second was such a struggle that I didn't even attempt a 3rd.
Then, the WOD, which was thankfully only 8 minutes was a disaster.
8 minute AMRAP of:
- 6 deadlifts 315#/225#
- 8 handstand push ups
- 4 ring dips.
Ugh. Was going to go with 275#, but Kamil was aiming for 225#, so I figured why not go with Women's Rx again.
I used 1 abmat for the HSPU and did dips on the rings. I started on the hspu, but I wish I had stuck with my original plan of following right behind Kamil.
Whatever.
First round went really well. 8 HSPU unbroken and quick. Dips were quick. Deadlifts were good.
Second round, not so much HSPU took more time between reps and came off the wall after 7. Had to go back up to finish. Dips were a lot harder. Triceps were getting wrecked.
Dead lifts were okay.
Third round arms were toast. Struggled through 3 reps, then went to paralette push ups, which was worse on my triceps.
The dips weren't happening. As soon as I start to drop into the dip, I crumble. I moved to the bar dips station. same deal. I was done.
But there was over a minute to go, so I just skipped that went back to the bar and did 6 more deadlifts to finish off.
Yuck. Should've stayed in bed.
Thursday, 27 August 2015
Strength log for Thursday, August 27th
Exhausting week, coupled with a late night equals a sleep in this morning.
Went to the Y and did the strength work from this morning.
Bench press 5 sets of 5 at 75%
Did 170#. Rough. Got through it though.
Tried to do some push press (which was in the WOD today) and my wrist just couldn't manage.
I can get into a fairly comfortable front rack, but not completely comfortable. I can press from a lower elbow front rack with full grip. But going from one to the other is not fun at all.
In fact, I can only hold the front rack while standing, front squats aren't fun either.
Still have a couple of week before my next physio, I'll try to keep it mobile until then.
Went to the Y and did the strength work from this morning.
Bench press 5 sets of 5 at 75%
Did 170#. Rough. Got through it though.
Tried to do some push press (which was in the WOD today) and my wrist just couldn't manage.
I can get into a fairly comfortable front rack, but not completely comfortable. I can press from a lower elbow front rack with full grip. But going from one to the other is not fun at all.
In fact, I can only hold the front rack while standing, front squats aren't fun either.
Still have a couple of week before my next physio, I'll try to keep it mobile until then.
Wednesday, 26 August 2015
Running log for Wednesday, August 26th
Only one runner showed up for the RunClub this week.
Better than zero I suppose.
Route was same as last time, just over 4km
Took nearly 2 minutes off our time. Lack of sun and pacing with only one other runner no doubt contributed to that. Time was 24:44
Better than zero I suppose.
Route was same as last time, just over 4km
Took nearly 2 minutes off our time. Lack of sun and pacing with only one other runner no doubt contributed to that. Time was 24:44
Crossfit log for Wednesday, August 26th
No Crossfit on Monday, you would think I wouldn't be so tired on a Wednesday. You'd be wrong.
I am wiped.
I only managed to drag myself out of bed because I have run club at lunch and wouldn't be able to make up the strength work.
Warm up considered I'd named monster walk and band pull aparts. Tedious.
Strength work was heavy back squats. 4 sets of 4 at 85%.
Started at 275#for the sake of barbell math, but that was really hard and a full 7 lbs over my 85%. So for sets 2 and 3I went 3 lbs below at 265#. Much more manageable. Tried the last set at 275#, should have stayed at 265#. First one was fine, second one I had to take a step forward and too the right to save it and the third Kamil had to ball me out. Stopped there.
Oh well, you won't know your limits unless you are willing to try to go beyond them.
The 10 minute EMOM of 3 strict press at 65% went well.
And finally the WOD
4 rounds for time with a 15 minute cap
- 20 kettle bell swings 32/24
- 15 toes to bar
- 10 calorie row
Scaled well. Women Rx on the kettle bell, dropped the t2b to 12 and was on track to beat the cap at the end of round 3.
But round 4 really fell apart on the t2b. Managed to get back to the rower for a single calorie.
Good enough.
Tuesday, 25 August 2015
Skill log for Tuesday, August 25th
Brought the rings to the Y for some torture.
Did strict dips, 8 sets of 5. I need to change this up. Maybe just to 50 reps for time and try to improve that. This going to failure depends on the day before and the length of break between sets. Without a time component, I don't think it's very useful.
Anyway, then I did some sit back rows. 3 sets of 5. These suck so bad. Lats, biceps, shoulders, the works. I'm going to be so sore.
Given these sore arms the ring pull ups were 3 set of 3 only. That's all I could muster.
Wow. That was hard work for so little work.
Did strict dips, 8 sets of 5. I need to change this up. Maybe just to 50 reps for time and try to improve that. This going to failure depends on the day before and the length of break between sets. Without a time component, I don't think it's very useful.
Anyway, then I did some sit back rows. 3 sets of 5. These suck so bad. Lats, biceps, shoulders, the works. I'm going to be so sore.
Given these sore arms the ring pull ups were 3 set of 3 only. That's all I could muster.
Wow. That was hard work for so little work.
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