Crossfit log for Thursday, May 5th

This work thing is really getting in the way of my fitness.

I did manage to get to the Y twice, but i didn't have time to log then.  Mostly mobility and accessory work. Although Tuesday, i hit a 155# overhead squat, so there's that.

Today, the warm up was 3 round of 10 OHS with empty bar, 10 behind the neck snatch grip presses, same bar. 10 kip swings.

Shoulders were on after that!

Skills work was power snatch, 4 sets of 4 touch and go.  Warmer up with 75# and 95#, felt great. So much do i jumped to 125# for the first working set. Nope. Hmm... 115#? Nope. Didn't bother with 105#, went back down to 95# and counted the warm up set as a working set.  On the good side, form was really good at the weight.

Then we did Team Nate.
20 AMRAP, partners alternate full rounds
- 2 muscle ups,
- 4 handstand push ups
- 9 kettle bell swings

Worked with Mike. Goal was to try 1 bar muscle up per round. If I got it, move on to hspu, if not, do 2 chest to bar pull ups. By halfway, the bar muscle ups went out the window, I think i got 4 total.

Started the hspu Rx, ended up with an ab mat, by round 3

Swings were fine.

We tried with Kamil and Justin, 18 rounds plus 2 reps.

Can't complain about that!

Finished is with 3 sets of 8 strict press. I setup with 75# and everyone just used my bar, even the strong guys. Slackers.

Shoulders are toast. Haven't felt that in a while. Love it.

Crossfit log for Monday, May 1st

MAP 4, not so fun.

2 minutes on, 2 minutes off. 5 rounds. Just s bit too exhausting for me.

2 sets with 5 minutes between is 45 minutes long with 20 should minutes of work.

I'm wiped.

Part 1 - 5 rounds 2:00 work 2:00 rest
-250m row
-AMRAP bar facing burpees

5 minutes rest

Part 2 5 rounds
AMRAP 2:00
-5 pull ups
-7 thrusters 75#/55#
-9 kettle bell settings 24kg/16kg

Burpees were pretty consistent: 7-9+9+8-8

Round in part 2 weren't as consistent: 1+7, 1+7,1+3!,1+5 and 1+7.

Exhausting.

Crossfit log for Saturday, April 30th

Once again, a 3 workout week meant Saturday WOD.

Patterned with Lisa again.

We did team Eva.
5 round for time:
- 800m run
- 30 kettle bell settings 32kg/24kg
- 30 pull ups

Run together, split the rest
First round, i ran ahead, and started the kettle bell, but that didn't buy me enough rest. We split them 15, 15. Pull ups i did 5 and kids did triples.

On the second run we decided she's do 20 settings and I'd do 10 and the opposite for the pull ups, door for the rest she started the swings and we did 10, 10, 10 and the pull ups we did 5, 3,5,3,5,2,5,2 but the last two rounds she did her last 4 unbroken so i finished with my 5.

The first round didn't include a walk to the back door, so at 8:30 it was a bit faster than the rest, we averaged around 9:20 per round.

46:09.  Hard work

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.