Crossfit log for Thursday. April 29th

Having trouble getting it off bed these days. But I managed to get myself to the box.

The warm up was 4 minutes of 9 wall balls, 5 pull ups and a shuttle run.

Strength work was thrusters, 3 rep max.

Worked with Kamil, up to 175#. Kamil managed 185#, but I couldn't quite get it. Oh well.

The WOD was Jackie:
1000m row
50 thrusters 45#/35#
30 pull ups

Finally broke 10 minutes. 9:54.  Row was 4:00,
Started the thrusters at around 4:35, did the first 25 in 1:10ish. Resting at 10 and 20 reps in the front rack. Walked away for a few seconds. Then did 5, 5, 5 and 10 putting down the bar twice in that time.  Got to the pupils at 7:10, and managed 1 rep.

Regrouped, got through 10 pull ups, then in increasingly smaller sets, finished them up at 9:54.

Was getting worried that I wouldn't break 10. But i did. Wo
ot!

Crossfire log for Tuesday, April 26th

Well I guess progress isn't always in the form of faster times or heavier weights.

Today we did Nancy. A WOD that presents a conundrum. Run in lifters or overhead squats in runners.

As a (former) runner, minimalist no less,, I just can't run in lifters. So given the progress I've made in mobility, I figured it was time to try overhead squats in my nanos.

Tried with empty bar, and shockingly, was able to get down. Called out to coach Connor, to check my depth and he said it was good.

Wow. I guess it's a go.

Nancy. 5 round for time:
- 400m run
- 15 overhead squats 95#/65#

I split the difference and did 75#. That's 75 reps!

The run sucked way more than it should have. I really need to start running again.

The OHS, were... fine. Like really fine.

Coach said, and I quote: no questionable reps.

Speechless. Finished in 21:19. Ahead of Kamil and Justin.

Crossfit log for Monday, April 25th

Revisited Open WOD 12.3

Complete as many rounds as possible in 18 mins of:
- 15 Box Jumps, 24"/20"
- 12 Push Press, 115#/75#
- 9 Toes To Bars

Last time I did this I used 95#.   My guiding principle is to do women's Rx, but I've said that I'll always do Open WODs Rx, to be able to compare.

My out for Rx is that I didn't do the Open in 2012, my desire to go women's Rx was trumped by Kamil doing 95# and 24" box.

Conveniently I've  done this workout 5 times and each time I used 95#. November 2014, March 2014, July 2014, August 2014 and January 2015.  March 2014 was my previous best at 5 rounds + 15.  My last attempt was a dismal 4 + 35 (one short of 5 rounds)


Today I made it thought 6 full rounds plus 8 box jumps. 

Gotta be happy with that.  Pretty big PR.

Afterwards I had a physio appointment and found the erector trigger point that was hurting my mid back during overhead work (or handstand work) that started at the Competition a couple of weeks ago. Very happy to have that taken care of.

Crossfit log for Saturday, April 23rd

Saturday morning workouts are not my cup of tea, but with my schedule and missing too many morning workouts I had little choice.

Partner WOD.  I worked with Kiza.  For the warm up you need to work with someone other than your WOD partner.  I worked with Maks, doing 1 shuttle run, 10 push ups and 10 kettle bell swings.

Then the WOD started, alternating full rounds between partners. I went first, Kiza kept count.

Part 1:
14 rounds for time of:
- 2 Farmers Walk (Kettlebell)s, 24/16 kg
- 10 Double Kettlebell Deadlifts
- 5 Handstand Push-ups

Part 2:
14 rounds for time of:
- 7 Double Kettlebell Front Squats, 24/16 lbs
- 3 Shuttle Runs
- 5 Pull-ups

I used Rx kettle bells Kiza used 12kg, when she could find some, 9 when she couldn't.  Surprising number of women's didn't go Rx, so there was a shortage.

Part one was okay. Farmer walks were okay,  deadlifts a bit harder, handstand push ups, I used an ab mat. Made it through, some weren't pretty and took a lot out of us.

Part two was harder,  squats were hard.  Cleaning them was the easy part for us, most other seemed to have trouble with that part. 3 shuttle runs was 1 too many.  Pull ups were find. Only 5.  Kiza did 3 per round and didn't miss any!

We finished in 39:37

Happy with that. 

Crossfit log for Thursday, April 21st

Another MAP session today.

MAP 3, to be precise, 90 seconds on , 90 seconds off for 6 rounds

First one was with a partner.  Didn't like that as much.   Had to match pace with the other person.

I worked with Mike, since Coach Alex made Kamil work with Martin (poor Kamil, Martin really pushed him).

6 rounds  90 sec on 90 sec off:
- 20 alternating burpees to plate
- AMRAP partner wall balls

We managed low to mid 20s of wall balls each round, 17, 21, 23, 22, 25, 24

Part two was individual.

6 rounds    90 sec on 90 sec off:
- 7 toes to bar
- 7 power snatch 75#/55#
- AMRAP thrusters  45#/35#

Thrusters were: 15, 13, 5, 10, 13, 0

Went hard on round 5 and had nothing left for round 6.  Bad pacing.

Grip strength started to be a factor around round 4.   Toes to bar suffered on round 3 and round 6, but the rest were unbroken.

Split the difference on the snatches and did 65# using a women's bar.

Crossfit log for Wednesday, April 20th

Woke up like an hour before my alarm, ugh.

Given my schedule these days, I can't afford to miss any classes, so I got myself to the box this morning 

Warm up was 4 minutes of 8 side lunges, 8 glute bridges and 8 kips swings.

Started with 3 rounds of alternating (which apparently was supposed to be 4 rounds)

- Hip Belt Squat 12 reps, using same weight per set 

- rest 1 min 

- Landmine Row (Single Arm) 8 reps, using same weight per set 

- rest 1 min

used the 32kg kettle bell for the squats and 20kg of plates for the rows.

 

Then got through 2 of the 3 rounds of 

- Front Racked Barbell Box Step Up 16 reps (8 each side) 20 inch box

- rest 1 min 

- Strict Pull-up at bodyweight 

- rest 1 min

Used women's bar 35# for the step ups and did 5 pull ups per round.

The WOD was good. 

 5 rounds for time of: 

- 12 Overhead Squats, 95#/65# 

- 8 Pull-ups 

- 4 Handstand Push-ups

But 5 rounds is a lot.  Used women's Rx for the bar and the OHS were solid.  The best I've ever done.  Pull ups were a snap. 

Tried HSPU with an abmat, go trough 2 rounds like that, then did the bear push ups variant,  straddle stance, hands as close to feet as possible, push up as vertical as possible.  Did that for the last 3 rounds.  

11:33 happy with that.  Wasn't last.

Crossfit log for Monday, April 18th

I really need to stick to women's Rx. 

Got my ass handed to me again.

Strength was 3 rounds of alternating stuff leg deadlifts, sumo stance, 12 reps vs 8 strict handstand push-ups.  On 1 min rest.

Worked with John who usually sites the 6:30 class, so that was nice.

12 reps is a lot, stuck with 95#. Had to stop the deadlifts about 4 inches from the floor, my lumbar world start to flex otherwise.  I did the straddle position handstand push up variant. 

Part 2 was 3 rounds of 8 clean grip deadlifts vs 10 single arm dumbbell press, each arm. Upped the weight to 185# and used 35# for the presses, focus was on position for me. It was a good weight.

Then the WOD. A chipper
- 30 pull ups
- 40 thrusters, empty bar
- 50 ball slams
- 60 wall balls

Did 21 pull ups unbroken, then 6 and 3.  Then the thrusters smoked me. Ball slams gave me some recovery, but not enough, wall balls.

John who broke the pull ups 12, 10, 2, 2, 2, 2 got to the thruster seconds behind me.  So that was a waste of effort for me.

Finished in 13:30

Dead last, despite coming off the pull ups first. 

I really need to stick to women's Rx.