Wow, that was a whole lotta volume for a Monday morning. Saved by the time cap.
After a 4 minute warm up of 5 kettle bell swings, 7 wall balls and 1 shuttle run, we got set up for the WOD:
4 rounds for time with a 16 minute time cap (thank goodness):
- 21 box jumps
- 18 wall balls
- 15 kettle bell swings
- 12 burpees.
Could've done without the burpees, or 3 rounds instead of 4.
Thankfully the time cap stopped me at exactly 3 rounds.
After that we did 14 minute EOMOM (every other minute, or on 2 mintues):
- 1 snatch from the hang, 1 snatch from the floor.
I had a hard time getting all the pieces together, either the pull wasn't to full extension, or I failed to commit to get low and the catch was more power snatch than snatch, or I wouldn't keep it close to the body and it would arc out. It just seem that with the exception of 2 or 3 of the 14 lifts, at least one element was off.
Oh well, at least there were a couple of good ones.
After that, being short on time and still a bit sore, I rushed through the heavy double front squat (settle for 225#) and did 2 sets of 8 at 185#, which was hard enough.
Glad that's over. Booked another appointment with Physio Rob on Wednesday. Can't wait.
Monday, 30 November 2015
Friday, 27 November 2015
Strength log for Friday, November 27th
Forgot to set my alarm and missed max back squat day at Crossfit.
So I went to the Y to make up for it.
Hit 305#, but couldn't get out of the hole at 315#.
I didn't really fight for it, because my back isn't 100%. I got about a quarter way up and stalled, contemplated fighting for a second or two, decided not to, dropped back down in to the bottom and sat there for another second or two deciding whether to try again, but I quickly realized if I didn't get it first try, the added fatigue and the fact that I'm essentially paused in the bottom, there would be no come back from this.
So I let it roll of my back into the cage and called it quits.
Did some supinated rows with the pulley machine. 8 @ 120# and 5 @ 165#
It was pretty good on the pulley system. I may alternate between the barbell and the pulley. Maybe not.
Meh. Another day.
So I went to the Y to make up for it.
Hit 305#, but couldn't get out of the hole at 315#.
I didn't really fight for it, because my back isn't 100%. I got about a quarter way up and stalled, contemplated fighting for a second or two, decided not to, dropped back down in to the bottom and sat there for another second or two deciding whether to try again, but I quickly realized if I didn't get it first try, the added fatigue and the fact that I'm essentially paused in the bottom, there would be no come back from this.
So I let it roll of my back into the cage and called it quits.
Did some supinated rows with the pulley machine. 8 @ 120# and 5 @ 165#
It was pretty good on the pulley system. I may alternate between the barbell and the pulley. Maybe not.
Meh. Another day.
Thursday, 26 November 2015
Strength log for Thursday, November 26th
Needed to get to the Y
Presses, deadlifts and bench this morning, plus squats tomorrow left little to work on.
I suppose I could have done accessory work, but I wanted to lift.
So I did some overhead squats. Wanted to test out the overhead stability after yesterday's physio treatment and I wanted to squat without going really heavy.
Did some lifts with the empty bar, 95#, 115# and 135# which was decisive and unhesitating, unlike last time, so the treatment worked.
I was able to stabilize 155# overhead without issue, but I couldn't get into the bottom position. I lost it forward. Tried one more time and no dice.
Did a couple of sets of 4 front squats to make up for it. 1 set at 185# and 1 at 225#.
Then I did my breathing drill the physio gave me yesterday, called "All fours breathing". Sucks. But should help with my thoracic mobility and posture and hopefully eventually with my overhead position.
Took a bit a of a steam and then headed back to work.
Nice to get a good day's work in for once.
Presses, deadlifts and bench this morning, plus squats tomorrow left little to work on.
I suppose I could have done accessory work, but I wanted to lift.
So I did some overhead squats. Wanted to test out the overhead stability after yesterday's physio treatment and I wanted to squat without going really heavy.
Did some lifts with the empty bar, 95#, 115# and 135# which was decisive and unhesitating, unlike last time, so the treatment worked.
I was able to stabilize 155# overhead without issue, but I couldn't get into the bottom position. I lost it forward. Tried one more time and no dice.
Did a couple of sets of 4 front squats to make up for it. 1 set at 185# and 1 at 225#.
Then I did my breathing drill the physio gave me yesterday, called "All fours breathing". Sucks. But should help with my thoracic mobility and posture and hopefully eventually with my overhead position.
Took a bit a of a steam and then headed back to work.
Nice to get a good day's work in for once.
Crossfit log for Thursday, November 26th
Yesterday I spent a very long time at the physiotherapist, I had pulled my quadratus lumborum, or QL on my right side, which is a lateral stabilizer, which was giving me grief when pulling from the floor. That didn't take too long so he had time to work on my shoulders and hopefully help my overhead squat stabilization.
He said the the QL was the more likely culprit for the problems stabilizing overhead, but he did the work anyway, there were plenty of knots to needle. Plus he did some compression and torsion on my rib cage to improve my thoracic mobility.
It was an intense session and instead of hot packs, I went home and soaked in an epsom salt bath for half an hour.
So today, I went to morning Crossfit for the first time in nearly two weeks.
Felt really good to be back, despite the dead lifts in the WOD.
Started with Pause Push press, deeper drive, pause at the bottom for a 3 count and then explode up into a push press for 4 doubles, I did 135#, and 3 sets at 155#. Felt great.
Then close grip bench, worked with Kamil and just did 115#, wasn't interested in push on this one.
The WOD was crafted by Coach Connor, a 21-15-9 triplet of my least favorite exercises:
- deadlift at 225#/155#
- lateral burpees over bar
- box jumps 30"/24"
I scaled the dead lifts to 135#, no interest in hurting my recently fixed back. Burpees suck. Did 3 box jumps at 30" nearly wrecked on the 4th. 24" from there on in.
Took me 15:13 to finish. Meh. First day back, wasn't out to impress anyone.
He said the the QL was the more likely culprit for the problems stabilizing overhead, but he did the work anyway, there were plenty of knots to needle. Plus he did some compression and torsion on my rib cage to improve my thoracic mobility.
It was an intense session and instead of hot packs, I went home and soaked in an epsom salt bath for half an hour.
So today, I went to morning Crossfit for the first time in nearly two weeks.
Felt really good to be back, despite the dead lifts in the WOD.
Started with Pause Push press, deeper drive, pause at the bottom for a 3 count and then explode up into a push press for 4 doubles, I did 135#, and 3 sets at 155#. Felt great.
Then close grip bench, worked with Kamil and just did 115#, wasn't interested in push on this one.
The WOD was crafted by Coach Connor, a 21-15-9 triplet of my least favorite exercises:
- deadlift at 225#/155#
- lateral burpees over bar
- box jumps 30"/24"
I scaled the dead lifts to 135#, no interest in hurting my recently fixed back. Burpees suck. Did 3 box jumps at 30" nearly wrecked on the 4th. 24" from there on in.
Took me 15:13 to finish. Meh. First day back, wasn't out to impress anyone.
Friday, 20 November 2015
Crossfit log for Friday, November 20th at Crossfit Bytown
My back is way better midday than in the early morning. Without Crossfit Bytown I would have had no workouts this week. Mornings were a non-starter and no access to lunch time YMCA, these guys saved my sanity.
Second workout of the week was harder but I was alone in my class. There were other athletes working out, but they were the competitive group doing their own thing.
I got to skip the 500m row since I'd already ran 1km to get there.
So after some targeted mobility work we did 5 sets of clean and jerk triples, touch and go, ascending weight.
Started at 135# after warming up with the empty bar and 95#.
Moved up to 145#, 155# and 165#, where I stayed for the last set. I likely could have gone to 175#, but we still had the WOD to do. Back held out surprisingly well.
Coach Everett watched most of my lifts, and had very little to correct, so yay. He even thought my jerk was way more than my clean, because it looked very solid at 135# and 145#, I said as it got heavier it was harder to commit to getting as low as I do at this weight. But that was very motivating.
The WOD was Open WOD 14.1, 10 minute AMRAP of:
- 30 double unders
- 15 ground to overhead, 75#/55#
I had planned to split the difference on the weight at 65#, but I just realized that coach Everett loaded my bar while I changed shoes and he put 75#, the bastard!
So at least I can compare to when I did it during the 2014 Open. I did 3 rounds + 37, this time I did 3 rounds + 38. So there's that.
Double unders when well, snatches tanked me.
At least I got it done.
Second workout of the week was harder but I was alone in my class. There were other athletes working out, but they were the competitive group doing their own thing.
I got to skip the 500m row since I'd already ran 1km to get there.
So after some targeted mobility work we did 5 sets of clean and jerk triples, touch and go, ascending weight.
Started at 135# after warming up with the empty bar and 95#.
Moved up to 145#, 155# and 165#, where I stayed for the last set. I likely could have gone to 175#, but we still had the WOD to do. Back held out surprisingly well.
Coach Everett watched most of my lifts, and had very little to correct, so yay. He even thought my jerk was way more than my clean, because it looked very solid at 135# and 145#, I said as it got heavier it was harder to commit to getting as low as I do at this weight. But that was very motivating.
The WOD was Open WOD 14.1, 10 minute AMRAP of:
- 30 double unders
- 15 ground to overhead, 75#/55#
I had planned to split the difference on the weight at 65#, but I just realized that coach Everett loaded my bar while I changed shoes and he put 75#, the bastard!
So at least I can compare to when I did it during the 2014 Open. I did 3 rounds + 37, this time I did 3 rounds + 38. So there's that.
Double unders when well, snatches tanked me.
At least I got it done.
Thursday, 19 November 2015
Crossfit log for Wednesday, November 18th at ByTown
Training off site for work going stir crazy without opportunity to workout, and discovered that Crossfit ByTown is just over 1km away from the training facility.
On Tuesday, I went there at lunch and introduced myself and asked about drop ins. Everett, know Frank and Isabelle (the local Crossfit community is quite friendly). He told me to use the free class option since I was just passing by.
Very cool of him. So I signed up that night and brought my gear.
Took off about 5 minutes before class broke for lunch and ran to the box.
Thankfully it was a short workout. Unfortunately is was a short workout.
Man that was tough. Started with some targeted mobility work and then an 8 minute EMOM of 8 thrusters. Rx was 95#/65# so I split the difference at 75# (could've done 85#, but didn't want to risk over doing it while representing Physics).
The WOD was called Mission Impossible. Yikes.
For time:
- row 2000m/1400m
- EMOM death by burpees.
So start rowing (I opted for 1400m) at minute 1, get off and do 1 burpee, resume rowing, minute 2 do 2 burpees, and so on, until you can't get back on the rower before the minute is up.
I managed 1054m, and 7 burpees, so 8 minutes of work. Man burpees suck.
The run back was much harder than the run there.
My back is still tight. It was a risk going there, but I really need to do something. I've registered for Friday, but I'll bail if my back is too troublesome. Hope I'll be fine, I need my fix.
On Tuesday, I went there at lunch and introduced myself and asked about drop ins. Everett, know Frank and Isabelle (the local Crossfit community is quite friendly). He told me to use the free class option since I was just passing by.
Very cool of him. So I signed up that night and brought my gear.
Took off about 5 minutes before class broke for lunch and ran to the box.
Thankfully it was a short workout. Unfortunately is was a short workout.
Man that was tough. Started with some targeted mobility work and then an 8 minute EMOM of 8 thrusters. Rx was 95#/65# so I split the difference at 75# (could've done 85#, but didn't want to risk over doing it while representing Physics).
The WOD was called Mission Impossible. Yikes.
For time:
- row 2000m/1400m
- EMOM death by burpees.
So start rowing (I opted for 1400m) at minute 1, get off and do 1 burpee, resume rowing, minute 2 do 2 burpees, and so on, until you can't get back on the rower before the minute is up.
I managed 1054m, and 7 burpees, so 8 minutes of work. Man burpees suck.
The run back was much harder than the run there.
My back is still tight. It was a risk going there, but I really need to do something. I've registered for Friday, but I'll bail if my back is too troublesome. Hope I'll be fine, I need my fix.
Friday, 13 November 2015
Minor workout log for Friday, November 13th
What a week, between Remembrance Day, and working from home yesterday and straining my right glute during Tuesday's deadlift workout, I haven't worked out since. I have a massage appointment in 20 minutes, so I'll post this quick log and be on my way.
I couldn't not workout three days in a row.
Also, my barbell has been at the Y since Wednesday and I wanted to use it and make sure Dave and Seb knew that they were welcome to it too.
Since it was destined to collect dust in my garage all winter, I decide to offer it up, along with my women's bar to the Y to relieve the pressure of so few barbells.
So the women can use the women's bar (not many of them lift, but those who do won't have to compete with the men for a bar) and when Dave or I are there we won't be using up one of the few bars we have.
Win-win.
So I went today and did a few overhead squats and a few jerks just to use it. Wrist was bugging me, I may go back to see Rob once more.
Now, for the Rogue bar, it's shouldn't be a problem as it'll be locked away for Seb, Dave or myself. But the women's bar, I may have to sign some sort of waiver to let the general population use it. We'll see what the manager says, next week.
I couldn't not workout three days in a row.
Also, my barbell has been at the Y since Wednesday and I wanted to use it and make sure Dave and Seb knew that they were welcome to it too.
Since it was destined to collect dust in my garage all winter, I decide to offer it up, along with my women's bar to the Y to relieve the pressure of so few barbells.
So the women can use the women's bar (not many of them lift, but those who do won't have to compete with the men for a bar) and when Dave or I are there we won't be using up one of the few bars we have.
Win-win.
So I went today and did a few overhead squats and a few jerks just to use it. Wrist was bugging me, I may go back to see Rob once more.
Now, for the Rogue bar, it's shouldn't be a problem as it'll be locked away for Seb, Dave or myself. But the women's bar, I may have to sign some sort of waiver to let the general population use it. We'll see what the manager says, next week.
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