Accessory log for Tuesday, September 29th

Trying to maximize my workouts this week,  went to the Y to do some more accessory work and maybe a bit of lifting.

Started with Z-press.  Warm up set with 20# was aborted, my quads started to cramp, so I went to the wall and stretch my hamstrings.

This was interesting.  It has been a long time since I stretch them and usually after so long I can't get my butt anywhere near the wall with a straight leg.  This time however I was right up against it. 

Clearly the RDLs, Good Mornings and one legged RDLs are working. Like crazy.

So after I relaxed into a good stretch on each side, I went back and had a better time of it.  8 reps at 20#, then after a rest, 5 reps 40#.  Really felt that in the mid back.

Then I did some one armed, bent over, dumbbell rows.  I used my lifting straps since my grip was gone from this morning's farmer carries.  I did my warm up set at 60# for 8 each side and again, after a rest, 5 reps each side at 100#. 

This is the biggest dumbbell at the Y.  I'm not sure how I'll hit my goal of 120#.  I'll think of something.

After that I was itching to do some squats.  I want to see where my front squat stood. 

I warmed up and started lowering the reps as I increased the weight.  At 225# I did a double, then jumped to 255#for a single.  Then 265#. 

I put on 275#, my current PR, but at the last minute decided to add some 2.5# plates for a new PR attempt at 280#.  Wasn't easy, but I stood it up.  Nice to know I've still go some PRs in me.

Progress update.

New  Front Squat PR.  

Strength:
Bench: 230# November 19, 2014 (up from 225#)
Dead Lift: 365# September 17, 2014 (up from 355#)
Press: 145# September 9, 2014 (up from 140#)
Back Squat: 315# March 2, 2015 (up from 305#)
Front Squat: 280# September 29, 2015 (up from 275#)
Overhead squat: 155# September 22, 2015 (up from 145#) 

Power:
Power Clean: 205# July 4, 2015 (up from 195#)
Power snatch:  140# Dec 5, 2014 (up from 125#)
Push Press: 185# Sept 15, 2014 (up from 175#)
Clean: 205# Dec 13, 2014 (up from 191#)
Jerk: 205#  Dec 13, 2014 (up from 185#)
Snatch: 145# Apr 23, 2015 (up from 135#)
Clean and Jerk: 205# Dec 13, 2014 (up from 175#)

Crossfit log for Tuesday, September 29th

Partner WODs are good and all, but man you work way harder when someone else is counting on you.

I would have never put in as much work in a workout like that, if Kamil weren't waiting on me to finish so he could get going.

The warm up was a 5 min cycle of 5 pull ups, 10 superman rocks, 10 hollow rocks and 10 air squats.  Fun times.

Then we did seated box jumps at 70% of last weeks test high.  8 triples.  I started with the 30" box which is a couple of inches higher than my 70%, but whatever. Pat was adding a 25# plate for an extra 2.25", so rather than take it off each time, I just started using that after round 3 or 4.

After that was 3 sets of 5 touch and go deadlifts at 60% (I did 210#, using 350# as my max since 365# hasn't been possible in ages).   Not a problem at that weight, brought it down slowly and just tapped the floor.  No bounce.

And finally the WOD.  Ugh.

20 minute AMRAP. Share the work equally. 
- 400m farmer carry (24kg/16kg)  200m each
- 30 overhead squats (115#/75#)  Kamil and I agreed on 95#
- 30 bar facing burpees.  Ugh.

Our second round was faster than our first.  We only got two.  Kamil got 38m into the farmer carry, but only a full 400m counts as a rep. So it was for nothing.

Holy grip strength batman!  That was rough on the forearms.

My OHS was beautiful.  Had to be, my shoulder were so taxed, I had to really push my position to be able to do my share. Isabelle would've been proud.

Burpees suck.

Accessory log for Monday, September 28th

Gotta put in as much time as possible this week.  I'm going in for eye surgery on Wednesday, so I'll likely be out of commission Wednesday and Thursday.

I went to the Y with no plan.  I figured I have a ton of accessory work to do, I'd think of something.

I also want to work power through the middle, so I started with  power snatch.

Went well, did some doubles up to 115#, then 3 singles at 125#.  Felt good.

After that I did some supinated bent over rows with the 125#, realized I should have started with the Romanian deadlifts. so I peeled back to 95# and did a set of 8 RDLs.

Then I bumped it up to 115# for 5 or 6 more, can't remember.

Got some pretty good range of motion doing these, I think it's starting to work.

Then I resumed the rows at 175#.  I don't think I'm doing them right.  I'm going to peel back the weight and ask Dave to give me some pointers next time to make sure I'm working up correctly.

After that I did some ring rows. 2 sets of 8, focusing on grip and lat engagement and called it a day.

Felt pretty good.

Crossfit log for Monday, September 28th

After staying up late to watch the #SuperBloodMoon with the kids I opted for a bit of extra sleep and went to the 6:30 class.

It was neat to throw down with a different crowd.

It was a lot of work, but it was all timed so we finished early. 

Started with the shoulder routine: 10 band pull aparts, 10 block shrugs, 20 shoulder rolls, 10 lat raises, and 20 shoulder taps

I did the shrugs and taps with my feet on a box in a pike position.  Way easier and in the case of the taps, actually doable.

Then we did a mini WOD, 5 minute AMRAP of:
- 20 double unders
- 10 steps overhead walking lunges
- 7 chest to bar pull ups.

Double unders were a breeze.  Used a 35# plate for the lunges. Hard to keep my arms locked out.  Scaled the 4 muscle ups to 7 CTB. 

Then we did a 10 minute EMOM of 1 clean and jerk at 80% of max.  I did 165#.  We had the option of going up to max of 90% after 5 minutes, but I was working hard enough, so I stayed there the whole time.

Finally the real WOD, 10 minute AMRAP of :
- 5 ground to over head 155#/105# (scaled to 135#)
- 1 rope climb
- 15 abmat sit ups
- 1 rope climb

Would have been way faster at women's RX or even 115# but, you know, ego.

Rope climbs were fine.  Two pulls, every time.

Abmat sit ups were fine the first 3 rounds, round 4 however with time running out, they weren't fun at all.

Made 3 full rounds, + 19 reps = 5 gto+1 climb+13 situps.

Not bad.

Crossfit log for Friday, September 25th

I so wanted to get a good night's sleep.  Alas, it was not to be.

Both kids woke up during the night, within a half an hour of each other, and thankfully, Kiza dealt with them, but from that point on, my sleep was fitful, and not very restful. 

I was partly awake when the alarm finally went off, so I rolled out of bed to get ready.

Made good time, thankfully, because they finally set the clock to the correct time. It had been 5 minutes slow for the longest time, but now I barely made it on time.

Warm up was good.  5 minutes of 5 strict chin ups, 10 overhead squats 45#, 8 glute bridges. 

Then right to the WOD.

16 minute AMRAP of
- 4 rope climbs
- 6 ground to overhead 155#/105#
- 16 box jump overs

The notes said, try to go Rx.  So I did. Hard.  The ground to overhead turn into power clean push press.  I didn't have the core stability to jerk it. 155# really slowed me down.

Rope climbs were okay, box jump overs were tedious, but I got through them.

I managed 2 full rounds plus 3 rope climbs.

Finished off with death by chest to bar pull ups and double unders

1st minute 3 CTB, 2nd minute 20 DUs
3rd minute 6 CTB, 4th minute 20 DUs
5th minute 9 CTB, ....

For 10 minutes, maxing out at 15 CTB.  Once you can't complete the CTB within the minute, your workout is over.

I made it to 9 CTB, with 24 seconds left, but I didn't think I'd make the round of 12, so I switched to regular pull ups at that point and finished the workout.  I'll count my score at 3 rounds, not 5.

Accessory log for Thursday, September 24th

Had to make up for no YMCA workout on Monday or Wednesday (well, I got a bit done Wednesday, but still).

So first thing I did was some good mornings.  Did a couple at 45# and then did 3 sets of 5 at 95#.  This needs work.  Lots of work.   At least I'm working on it.

Then I did some supinated bent over barbell rows, a warm up set at 135# and a working set at 165# for 7 reps.  I think I'll get Dave to check my form next time and if it looks good, I'll bump it up to 175#.

Then I did some power snatch, from the ground and from the hang.  Worked up to 115#. Wasn't loving it, so I moved on to rings.

Did my 10 minute EMOM of 5 strict ring dips and still went unbroken for all 10 rounds despite push press this morning and destroying my shoulders on Tuesday. Rounds 9 and 10 were hard, especially 10, but I didn't come off the rings once.

I think I need to move on to something else (maybe ring rows) or up my game and go for 6 or 7 reps per minute.

Crossfit log for Thursday, September 24th

In bed before 9pm.  Did actually fall asleep until 10pm! Grrr.

Whatever, still managed to get out of bed before 5am.  Was fairly early to the gym so had plenty of time to warm up.

Did the same shoulder routine as monday:  10 band pull aparts, 10 block shrugs, 20 shoulder rolls, 10 lateral raises and 20 shoulder taps.

Then we did push press for 1 rep max.  Topped out at 175# for 2, well 1 and a half, the first attempt didn't lock out, so I racked it again pushed harder and locked it out.

Jumped to 195# for a PR but there was no way.  Meh, had to go for it.

WOD was horrible.

1000m row - all out.  did 3:47
Rest 5 minutes
Resume WOD at 8:47
3 rounds for time of
15 lateral burpees over bar
25 wall balls.  20# ball.

The row was hard enough, and although 5 minute is a long time, it wasn't enough.

Finished in 21:06.  What a gasser.