Crossfit log for Friday, January 29th

That was rough.

Slept in a bit, and went to the 6:30 class, since I was home with the kids today, there was no need to rush.

It was bit weird working out with a different crew, but I know many of them so it wasn't bad.

The other down side was watching my crew suffer through the end of the WOD.  Many they didn't look like they were having fun.

The warm up was 3 rounds of 10 knees to chest, 10 kettle bell swings, 10 seconds hollow hold, 10 supermans. 

Then we did a 4 minute every 30 seconds for 8 rounds 2 power cleans. Followed by 2 minutes rest and max reps of front squats with the same bar.

I was thinking 165# or 175#.  Kamil had done 155#, so I started with that, which was pretty easy, so quickly added two more 10# plates for 175#.  I made it through 3 rounds of that before deciding it was a bad idea and dropping back down to 155#.

Managed only 11 front squats.  I thought I'd get more, I should've grabbed my belt.

The horrible WOD was
21-15-12-9-6-3
- push ups
- goblet squats
- burpees

FML.

66 reps.  So I broke the push ups in to sets of 5, with 5-10 seconds break from the get go and that saved me.  Goblet squats were not an issue (unbroken expect the first round, 11, 10) Did my usual burpee plan, quick up, quick down, 3 breaths repeat.  Slow but steady. 

Was strong to the end, despite being last, and 3 minutes slower than Kamil. Grrr.

Endurance and accessory log for Thursday, January 28th

Had little time to go to the Y, but I really wanted to put in my 2km time trial on the rower.

So I hurried to get there, and jumped right into it.

Managed a good performance, with some encouragement from Dave, especially in the last 1000m.

Managed 7:52.  Maybe a better rower, maybe my endurance is getting better, maybe I was better rested.  Don't know, but whatever the reason, it was way better than last weeks 8:12.

My best is from May 2015 where I went 7:51, so not bad at all!

I held sub 1:50/500m well into the 700m-800m range.  Then I just held on for dear lift, got back under 2:00/500m in the last 500m.

Collapsed on the floor afterwards.  Man that was tough.

Once I recovered, I did some RDLs and dumbbell rows.

RDLs I did on set of 8 at 185# and a working set at 225# for 5.  Used straps.

Dumbbell rows, did warm up set of 8 each side at 75# and a working set of 6 at 100#.

I forgot to do the aductor version of the RDLs, but I've already done that this week, I can wait until next week for that.

I need to switch it up so that the barbell rows aren't on the same day as the rowing time trial.  So I'll do those on tabata run day, and the RDLs.

Crossfit log for Thursday, January 28th

Today was opposite day.  The workout looked like it would be really hard, but Kamil and I destroyed it.

Coach Connor was 8 minutes late, so I truncated the warm up and some of the strength work.

The 2 minutes warm up of 10 band pull aparts and glute bridges turned in to 2 rounds.

After the 4 sets of bulgarian split squats with dumbells (I did 4 total, not 4 each leg) we did 1 heavey set of 5 back squats instead of 5 sets of 5.

So instead of my planned 225# I did 255#.  Felt good.  I like squats.

The was a short version of the 50s from Regionals in 2014, so it was only 30 reps, plus it was partnered, so share the reps, meaning 15 reps each, so the 30 made it look worse.

Chipper for time - one parnter works at a time, share the reps:

- 30 calorie row
- 30 box jump overs
- 30 dead lifts  155#/ 105#
- 30 wall balls 20#/14#
- 30 ring dips
- 30 wall balls 20#/14#
- 30 dead lifts  155#/ 105#
- 30 box jump overs
- 30 calorie row

I was happy to split the difference on the barbell, but Kamil loaded the bar at Rx, so I cursed him and just went with it.

We finished in 10:57.  I was impressed.

Strength and endurance log for Tuesday, January 26th

Once managed to commit to running my tabata workout on the treadmill.

I am happy to report that despite sucking, I didn't suffer nearly as much as last week.

None of that extra second or two before starting the later rounds.  Also didn't have any technical issues with the treadmill.

I warmed up 5 minutes at 6mph and ramped it up to 10% incline at 7.2mph where I stayed regardless of how good I felt at first.

After I had finally recovered I went to the platform were Dave was working on snatches and cleans.  He wasn't using the rack, so I was able to do my back squats at the same time.

Worked up to a single at 295#.  

After that I did my physio homework and hit the steam room.

Crossfit log for Tuesday, January 26th

Well that was a lot harder than yesterday.

The getting out of bed part wasn't so bad, I did get a good night's sleep.

The warm up was a 1 minute AMRAP of sit ups immediately followed by a 1 minute AMRAP of jumping lunges. Made 36 each.

Skill work was alternating EMOM of 0:30 thrusters+ 0:30 rest and 0:30 burpees over bar+ 0:30 rest.

Sucked so bad. Shoulders were toast.

The WOD looked manageable I the board:
"Elisabeth"
21-15-9
Cleans  135#/95#
Ring dips

I figured women's Rx,  sets of 5, with a leading at of 6 and a last set of 4, or the last round go 3, 3, 3.

Plan held for the first round and most of the second, but fell apart quite aggressively before round 2 ended.

Rounds three wad a shit show.

Finally finished in 14:32.

Done.

Olympic lifting, physio and accessory log for Monday, January 25th

Went to the Y with the aim of not working too hard.

Started with accessory work.  Did some Romanian deadlifts, a warm up set at 185# for 8 reps and a working set at 225# for 5.  Was losing my grip at the end.

Then I worked on my split jerk from the rack.  Need to work my way to 225# to match my clean.

Made it up to 205# pretty solidly, but I was getting fatigued, so moved on

I did my physio homework, laterally separating my ankles while holding a yoga block between my knees. It's torture but I'm already able to hold for 15 seconds where before I couldn't make it to 10.

Doing that reminded me of my tight aductors, so I tried the equivalent of RDL in the lateral plane, so holding a 45# plate in one hand, I'd lean to one side, trying to keep my torso and pelvic fixed, taxing one aductor, stretching under tension, like RDLs do for the hamstrings.

Sure felt like it was working, I'll try doing those either on RDL day (might as well fry my legs completely) or if that gets to be too much, on row day.

We'll see.

Crossfit log for Monday, January 25th

Didn't go to the Y Friday, so nearly 3 full days of rest and recovery.

Did a world of good. I feel refreshed and ready to do some work.

Getting up was a bit harder. Went to bed at 9, but had to get up at 11 to get Clarisse at work. It was a 20 minute or so interruption so no biggie, but when my alarm went off at quarter of 5, I must have been in a feel sleep. I felt slothlike and groggy. Took a good 10 minutes to wake myself up and self talk my way out of bed.

Glad I did.

Warm up was 5 minutes of 10 ring rows, 10 air squats, 10 second hollow body hold and 1 shuttle run.

Then f for skill work we did an 8 minute EMOM of a snatch complex: power snatch+ hang snatch.

Started at 75#, and increased by 10#  til 95#, where I swapped the 10 and15 plates for a 25, and did that weight a second time,  Then up to 105# then 115# for the last three rounds.

Not fabulous, but good enough.

The WOD was Fight Gone Bad.
3 rounds for time, 1 minute rest between rounds, 1 minute at each station:
- wall balls 20#/14#
-sumo deadlift high pull, 75#/55#
- box jumps 20" box
- push press 75#/55#
- row for calories
- 1 minute rest

Did women's Rx, except I used the 10' target for the wall balls.
Reps per round were: 99, 92, 93 for 284.

I'll have to check my previous performances to see where I stand.

It was a good workout.