Posts tagged crossfit
Posts tagged crossfit
Strength: Deadlifts x 1
Got 235# (matched PR), then did a rookie mistake and added 20# instead of 10 and couldn’t budge it. Doh! 235 felt good, though, and I remember when I couldn’t get 200# to budge at all!
- Deadlifts (225/155)
7:15 Rx, unbroken sets!
Had a bit of a tough time today because I ripped one hand pretty bad during Metcon week. :-( My intention was to stop if I thought it would happen, but it was without warning. Bummer!
It’s Metcon week — so no CF Strength.
5 Rounds for time of:
30:00 time cap — I finished through 2 of the thrusters in the 5th round. If the humidity + dewpoint weren’t 10,000,000% today, I probably would have finished. I am DRENCHED. Absolutely drenched in sweat. So glad I finally bought some headbands so I can see during most of a sweaty WOD now.
Then I worked on my weightlifting program:
Squats: Speedwork — 10x3 @ 133#, rest 0:30 between each set (On a scale of 1-10 for difficulty, I found this to be about a 7. Pretty tough. 133# is about 75% of 1RM.)
Snatch Pulls 3x5 @ 60#
Snatch Grip Deadlifts 3x5 @ 65#
Push Press 5x5 @ 85#
5n5 Challenge Stats:
5% = 6.5#
Loss to date : 1.5#
Remainder : 5#
Same as last week, no change. Did well on eating 5/7 days, plus have water weight. Glad to be sticking in the 120s for 2 weeks straight, though!
I’ve had such a busy, busy week = behind on bloggin’ the ol’ WODs. Pardon the dash spam for a sec, but I really use this digital record a bunch, so need to throw it up here.
Thurs, 08.07.2014: CrossFit & XC Practice
Deadlifts 4x6 @ 125, 155, 185, 205#
Now that I’m not all worn out, I’m pulling the same as what I did back in February! This is good news.
Reverse Hyperextensions 4x10
4 Rounds for time of:
24:10 Rx. BURN IN HELL, ROWER!!!! Burn. In. Fucking. Hell.
This WOD was horrible. Do not recommend or wish upon my worst enemy. All but my first set of deads was unbroken (learned my lesson and gave myself a 0:30 rest before I put my hands on the bar after the first round).
Later that night, went to Cross Country practice with Max. So fun!!! These kids LOVE running and it’s such a blast to run with them. Max and I probably chit-chat a bit too much (we’re still making up add-ons for our video game we’ve invented while we run), but it keeps him moving. One little boy who is the same age was with us the whole time, and as we neared the end of the 2nd lap on the course he said (HE SAID!!! OUT LOUD!!!): “I’m so proud of myself. I’ve ran two loops without walking!” I wish wish wish wish his parents and the coaches could have heard those words come out of that little boy’s mouth. THAT is what it’s all about, not winning.
We ran 3 laps, for a total of 2.4 miles. Plus 0.5 mile warm-up and core work afterwards.
Fri, 08.08.2014: CrossFit & Weightlifting
Skill Practice: 15 min. Kipping, basic, butterfly, c2b, etc.
I can butterfly pull-up now! Woot! Well, 3 in a row. Ha! I didn’t try very many times because I didn’t want to wreck my hands.
Assistance: Weighted Hanging Leg Raise 4x4 @ 10#
16:30 — I set out all the kettlebells I’d need (look how the weight goes UP in the WOD as the reps go DOWN), but was surprised when I got to the 45# that I couldn’t get it past eye-level. My intent was to Rx, but I just couldn’t make it go!
After the WOD, I attempted some clean & jerks. Went up to 98#. Weaksauce. I can get more from the hang than from the floor, which tells me I’m not getting full extension in the hips.
Sat, 08.09.2014 : XC Practice + Running
Went to Cross Country with Max this morning — they did a timed trial course that had a lot of turns and we had few parents, so I didn’t run with him but directed traffic on the course instead. The kids did amazing! And they got to run in the mud (it’s been raining), which was really cool. Afterwards, they did some sprint work, racing each other in short bursts. Gave me the bug to get out there this morning:
Did some sprint bursts of my own on my last 0.5 :-D
It’s really humid out, but the temps are insanely low for August (it’s only 73F out — our norm is like 90F), so I had to take advantage!
Did you guys see on the new Garmin Dashboard that you can link Garmin and My Fitness Pal now? The cool thing is that MFP knows I have both a Garmin and a Fitbit, so the running activity is reported separately as running (not duplicate exercise data):
And then there’s a widget on the Garmin site as well:
(I haven’t input my calories today yet, so I’m not really in the negative.)
Very cool update!
It has taken me years to find a headband that won’t slide off my greasy, giant skull. Found this one at the store last night. For the first time during a workout, I wasn’t wishing for a pair of goggles to keep the sweat out. (Gym mirror is gross — that’s not my house.)
Ladies: How often do you wash a headband? Should I rinse it daily?
Strength: Overhead squat 3x10 @ 65, 75, 85
- muscle ups (subbed c2b pull-ups/ring dips
- snatch (135/95) scaled 65#
I’ll run with Max later tonight.
Squat 4x4 @ 105, 125, 145, 165#
Glute Ham Raises 4x4 — should have used weight, didn’t
6:05 — squats unbroken, HSPUs in sets. This one was crazy because your blood is pumping like crazy to your brain from the squats, then you go upside down. Brain rhabdo. Not a fan.
Then, 5:00 AMRAP of 20 lunges / 15 V-ups : 4 rounds, should have added an overhead plate on the lunges
Front Squat: Skipped due to the above quad demolition
Clean Pull 3x5 @ 105
Clean Deadlift 3x5 @ 115
Snatch Push Press 5x5 @ 85# — I gotta be honest. I was at the gym with the mirrors and the downlighting, and I was just in awe of how my shoulders and traps look when I do these. Straight up mirin’ myself. Almost made you a vain video and everything.
While I was doing my weightlifting drills, Max made an obstacle course out of 4 soft boxes. He was pretending to be Spiderman and they were rooftops! I took my sweet time because he did this for an hour! Flipping over them, running and jumping between them, climbing up them, etc. It was such a joy to watch!
Bench 3x8 @ 115, 115, 125#
Meant to start at 105, but realized after first set that I had grabbed a 45# bar. I knew I did when I put it on there, but when I did the plate math I did it for a 35# out of habit. Oops.
Barbell Rows 3x8 @ 65, 75, 85#
21-15-9: Calorie Row + Burpees
Rower can go die in a fucking bucket.
Then, 2:00 AMRAP Bench Press (135/85): 28 Rx
Split Jerk: Worked up to 105#, felt sloppy at the top? (TWSS) I know I’ve done like 125# or something, but I didn’t want to damage anything today. Right wrist always gets a lightening bolt.
Jerk: 3x2 @ 85# — solid splits
Power Clean: 5x2 speedwork-ish at 65#, 0:30 rest between.
Supposed to do some stiff legged deadlifts today, but I ran out of time. Might try and get them after dinner.
tldr; Brain rhabdo, Max was Spiderman so long he got sweaty, and I got sweaty a bunch. Oh! And today was Bench Day, the best day in all the land.
21-15-9 reps each of:
5:45 scaled to 85#
15-12-9 reps each of:
I wrote down 5:45 again. Not sure if that was correct or if I had it stuck in my head from the first one?
Started a new weightlifting program today. It’s the “7 week squat cycle” from Catalyst.
I forgot that their notation is backwards from what I’m used to so I accidentally did:
3x10 squats @ 125#. It was supposed to be 10 sets of 3 … oops!
Then I got it right and finished out with:
Push Press was on the agenda, but given the above CF Strength & WOD (53 total already), I skipped it.
It’s 4:30 and I’ve not eaten like a complete asshole all day. OH LOOK, WHEN I GO TO THE GYM I EAT NORMAL.
Skill’s Practice: Bar Levers & Skin The Cats, 15:00 Practice
Assistance: Good Mornings & Sots Press 3×10 @ 35#, 55#, 65#
OOOOOOO! I really like the Sots Press! First time I’d done those. It’s a snatch grip press from behind the neck while in the bottom of a squat.
20:00 AMRAP of:
HELL. Pure red line cardio for 20:00. Dead. 5 rounds even.
Bonus Birthday WOD!
I had the dumb idea of doing 41 body weight bench presses for time.
Trainer did it in 3:55 I think? I gave up after 5 @ 135# and dropped 50# off the bar to finish out 36 @ 85#. Total time was 7:something. Hahaha, I was just laying there laughing the whole time. I was trashed after that WOD.
Was thinking about my graphs I posted yesterday and my main lifts decreasing. I think my plan is to drop Wendler and keep the Catalyst weightlifting program (the weights are super light for me right now, and it has some squats). Maybe I’m just not recovering, even though I feel fine? Maybe I’m 41 and it’s hormones? Maybe I was eating poorly? Maybe it was the alignment of the planets in the Spring that made me stronger then? I’m seriously clueless.
Snatch grip press behind the neck (a/k/a Klokov Press): 3x10 @ 65# — burner
Snatch 5x1 @ 65# — I jump about a foot in the air. Certainly I could put more weight on the bar. Ugh.
10:00 EMOM — used 65#
Hard to keep up, I think it actually took me 7:00 because of the giant box. I just made sure to do 5 rounds.
Partial Deadlifts from 45# plate: 4x8 @ 125, 165, 175, 195
Then 5:00 AMRAP:
Think I got 4+8 reps.
Wendler deload week, light squats 3x5
Then did my Catalyst junk:
Shoulder Press 5x4 @ 65, 75, 80, 85, 90
Band pull-aparts 5x8
WOD of Humblement:
Row under the bar
20:30 — Stupid ring dips, go to Hell. Used a band.
Then some weightlifting:
Snatches 5x35, 3x45, 2x50, 2x55
Even though this is baby weight, I finally felt what it is like to “pull yourself under the bar.” That movement and speed came together today, and it clicked in my brain. I did many, many with just empty bar after that.
Clean & Jerk 5x70, 5x90, 3x95
Unfortunately, I couldn’t translate that to the clean today — but I did remind myself to stop power cleaning. Was just tired at the end.
Strength was 3x10 pistols & stiff-legged dumbell deadlifts
15 squats (185/125)
15 GHD sit-ups
I realized on the first set of squats that I had made my left knee angry with the pistols. I’m really good at them and usually do them weighted, but I think my legs were fatigued from the last couple of days. Sharp pain under the kneecap when I bend it too far. So I skipped the rest of the squats. Super bummed, hope it bends ok in a couple of days.
I can run ok, though! Max Miles @ XC:
0.5 mile warmup
2 x 1k on the XC course
Core work: planks, sit-ups planks
Max said he doesn’t care about winning or being fast, he’s “just there to have fun.” :D
I’ve been doing yoga just about every morning, but I don’t ever remember to record it. So: yoga! The moves were great, but the lady was annoying. Hips and glutes are happy.
Split Jerk: Worked it easy for form at 4x6 @ 85#
4x12 Band pull-aparts
WOD sponsored by Satan:
30 wall balls6 bar muscle-ups
20 wall balls
9 bar muscle-ups
10 wall balls
12 bar muscle-ups
9:45, scaled 1 muscle-up to 2 ring dips (so 12-18-24 ring dips). I lost my ring dips! I’ve not done them for awhile, doh!! So I had to use a band. Sad day! They took me forever, too.
Little goats running everywhere — which one do we catch? Haha!
Wendler OH Press worked up to 1x95. Think my shoulders were already out of juice by then, was hoping for 4. Gah.
Power Cleans for form 5x3 @ 65#
Snatch from below the knee for form 5x2 @ 55#
Complex of 3(3+2) snatch grip push-press + oh squat @ 80# so fun!
WOD: CrossFit & XC Practice 07.22.2014
Power Clean 4x4 @ 65, 85, 95, 105
Front Squat 4x4 @ 110
2 rounds of:
10 hang cleans (155/115)
20 double unders
10 push jerks
20 double unders
10 front rack lunges
20 double unders
9:10 scaled to 85# — started with 105, but stripped the 10s, waited one minute, then restarted. The lunges would have been impossible for me at that weight.
Then, Wendler deadlifts — worked up to 4x205.
Tonight, Max had his first Cross Country practice with the team. We did:
0.5 mile warm-up
2 x 1k laps through the XC course
1 minute sit-ups
0:30 hollow body hold
We were so sweaty and hot! It’s 95 degrees out. Max did really well, despite being hot and tired. We took lots of walk breaks on the course. I’m sure all the other parents thought I was weird doing all the stuff with the kids.
Didn’t do much yesterday because I accidently put other people’s priorities before my own. Doh! That will teach me. However! Thanks to the at-home bumpers, I was able to do some snatch practice:
Snatch 5x3 @ 55#
Snatch Pulls 5x4 @ 85#
Felt much better than the other day. Who knew that a good warm-up could help your hips feel looser? Derp. Still have a sticking point I can see and feel, but it’s not as bad as the other day.
BENCH PRESS DAY!!!!!!!!!
Worked up to 4x135, then got 3x145 (wanted 4)
Plus db rows 4x4 @ 25# (too light, go up)
I decare this the WOD OF DOOM:
15:00 AMRAP of:
2 rounds + 8 box jumps (I started at box jumps so we could stagger on the ropes).
If you’ve not done man makers, you’re missing out. Because you know, renegade rows alone aren’t horrible enough.
THEN! Because that wasn’t enough, I did my weightlifting drills:
Jerk Behind the Neck: Work up to 1 heavy single
Went to do 125, and I set the bar down on a nerve or something on my neck/back and it didn’t feel very good, so I stopped there.
Jerk Behind the Neck: 3x1 @ 80% of above = 95#
Power Snatch: 5x3 @ 55#
Push Press: 3x5 @ 95#
tldr; I should have shoulders the size of pumpkins by tomorrow.
Strength: Push Press 3x12 worked up to 75# + band pull-aparts
This was a little reminder that my endurance has gone to crap:
45 thrusters 95/65
If you hate your legs or breathing, give that a try. 10:35 Rx
Squats up to 4x160#
Have a feeling that the workout above had something to do with the low reps there.
Contest to win a trip to San Francisco and a 2-hr session with Starrett.