Did some yoga last night with Gen at GoodLife. Felt really good to focus on stretching and breathing. I wish it was something I could do regularly but there are only so many hours in the day.
Strength:
Record set of 5 Back Squats
3 sets of 5 reps @ 90% of new record
I hit a new five rep max a few days ago when coach Howard mistakenly thought we had to do five sets of five at 90% of our 1RM instead of 5RM. That was 265# and felt alright. Baechler gave me some great motivation yesterday by hitting a record at 275#, which I knew would be a good goal for me today. I got up to 280# for five reps and, on coach's advice, left it at that since it was already a PR. Botch was a monster and hit 295# for five. Motivation is building within me...
The three sets at 90% were performed at 255# and went surprisingly well. I tried using the bounce out of the bottom, which helped me get past the sticking point on almost all reps. I just had to remember that there was still lots of weight on the bar and commit to every rep because it was entirely possible to fail during the sets. Everything went really well here.
WOD:
Chipper
15 Min Cap
50 WallBalls @ 20#
25 T2B
10 Power Cleans @ 185#
30 KettleBell Swings @ 32kg
25 Thrusters (Axle) @ 110#
20 Ring Dips (scaled to Bar Dips)
Oh God, I knew this was going to be horrible. Aside from the fact that I knew the dips would cause me to scale the workout, I had left everything I had in those squats. It took us quite some time to finish the strength so we had to get ready really quick for the WOD. I broke up the 50 WallBalls 40-10 since Paiano told me he was going unbroken but that was a lie. T2B were dreadful, with the usual singles. Our in-house rockstar Nat Connors gave me some tips after the WOD for next time and I will for sure work on linking reps together. The Power Cleans were fine, but I wish I could have done at least doubles if not triples. I did singles for a couple of reasons. First, I didn't tape my thumbs before the WOD and, sure enough, a few reps into the power cleans my epidermis was being separated from my body. Second, I caught every single snatch pull on Wednesday night on my left hip and there is a massive and ultra-sensitive bruise now. Anytime the bar touched it, my concentration for the lift was broken :( There's just a je-ne-sais-quoi about Kettlebell Swings which ensures that they never get easier to do. I broke them up 10-10-10 with some lengthy breaks. This is where Paiano basically caught up to me. By the time I made it to the thrusters, I was just not in the zone anymore. I did sets of 5-7-7-6 which isn't horrible but I wish I could have gone maybe 10-10-5. I blame the squats, no matter what anybody says. I had to setup a dip stations since I wasn't planning on getting her within the time cap and managed to get 15 reps with sets of 2-3 reps each. Not too bad considering I haven't been doing unassisted dips for long so I will take the moral victory in this one. Finished in a tie with Paiano but he did Ring Dips so he wins and Botch crushed us by finishing the workout with about a buck and a half left on the clock.
Score: 155 reps.
Friday 13 December 2013
Thursday 12 December 2013
Thursday, December 12th 2013
I went to the Intermediate/Advanced Olympic Weightlifting class on Wednesday night but won't be writing about those because, honestly, it would end up being novel-length. We did tons of work and I feel humbled. I have been making great progress in a lot of things but man oh man did that class bring me back down to Earth. Frank is a phenomenal coach who provides just the right balance between encouragement and criticism. I have only trained under him a few times and could say a lot about him as a coach. I really look forward to continuing these Wednesday classes.
That being said, it was hard to get up on Thursday morning. I've grown so accustomed to working out in the morning that this afternoon/evening session really messed me up. It was almost 10pm and I was still wide awake, trying to visualize a decent snatch pull... I did manage to get up, though, so that's good.
Strength:
Strict Press 4x6-8
Split Jerks 4x4 at 65% of C&J for speed
This is deviating from the work done by regular classes because of the new Olympic Weightlifting regimen. Since we did some heavy squats on Wednesday night, and I imagine that being a trend in the future, we don't squat on Thursdays. Strict Press were good. Coach Howard suggested not to burnout and go to failure for these so I went up to 85# for all four sets. I worked at 165# for the Split Jerks and they felt really good this week. Focused on finishing the extension after the dip and drive as well as getting under the bar quick and solidly. Coach said that I don't bend my back leg, which is causing me to lean forward slightly when I catch the bar. Will be something to work on because I felt like I really tried to bend the back knee in later sets to no avail. I wasn't confident that I would still have the stability to hold the weight but Coach assured me that I would be ok.
WOD:
21-15-9
Wall Balls @ 20#
Push Press @ 135#
Box Jumps @ 30"
I told Botch before starting that this looked like a good one for me. Wallballs are usually comfortable, as are box jumps. I admittedly wasn't too sure about the Push Press because of all the overhead work we'd done in lieu of the prescribed 5RM Back Squat. Coach Howard gave us the green light for shoulder to overhead rather than strictly push press, which would allow for either push jerks, involving a re-dip at the knee to catch the bar that is already on its way up, or split jerks. 3-2-1-Go. We both go unbroken on the wallballs and Botch starts his Push Press with 10 reps to my five before breaking. We both go for two more sets of five until Botch leaves for the box. He hadn't planned his box location very well so as he moved it, I finished my last six reps and we started jumping simultaneously. We stayed basically neck and neck on the box jumps and the set of 15 wall balls. Three sets of five push press later, we were on to box jumps again. As in the previous set, we went rep for rep through the jumps and set of nine wallballs. On the last set of push press, I went for six reps-rest-three reps. I think Botch went for five reps and then rested before having a bit of a hard time on the last ones, but I'm not 100% sure. Regardless, I moved to the final box jumps a few seconds before Botch and didn't look back. We went basically rep for rep again but I started off a few ahead and maintained the "lead" until the end. Score one for the good guy.
Time: 8:45
That being said, it was hard to get up on Thursday morning. I've grown so accustomed to working out in the morning that this afternoon/evening session really messed me up. It was almost 10pm and I was still wide awake, trying to visualize a decent snatch pull... I did manage to get up, though, so that's good.
Strength:
Strict Press 4x6-8
Split Jerks 4x4 at 65% of C&J for speed
This is deviating from the work done by regular classes because of the new Olympic Weightlifting regimen. Since we did some heavy squats on Wednesday night, and I imagine that being a trend in the future, we don't squat on Thursdays. Strict Press were good. Coach Howard suggested not to burnout and go to failure for these so I went up to 85# for all four sets. I worked at 165# for the Split Jerks and they felt really good this week. Focused on finishing the extension after the dip and drive as well as getting under the bar quick and solidly. Coach said that I don't bend my back leg, which is causing me to lean forward slightly when I catch the bar. Will be something to work on because I felt like I really tried to bend the back knee in later sets to no avail. I wasn't confident that I would still have the stability to hold the weight but Coach assured me that I would be ok.
WOD:
21-15-9
Wall Balls @ 20#
Push Press @ 135#
Box Jumps @ 30"
I told Botch before starting that this looked like a good one for me. Wallballs are usually comfortable, as are box jumps. I admittedly wasn't too sure about the Push Press because of all the overhead work we'd done in lieu of the prescribed 5RM Back Squat. Coach Howard gave us the green light for shoulder to overhead rather than strictly push press, which would allow for either push jerks, involving a re-dip at the knee to catch the bar that is already on its way up, or split jerks. 3-2-1-Go. We both go unbroken on the wallballs and Botch starts his Push Press with 10 reps to my five before breaking. We both go for two more sets of five until Botch leaves for the box. He hadn't planned his box location very well so as he moved it, I finished my last six reps and we started jumping simultaneously. We stayed basically neck and neck on the box jumps and the set of 15 wall balls. Three sets of five push press later, we were on to box jumps again. As in the previous set, we went rep for rep through the jumps and set of nine wallballs. On the last set of push press, I went for six reps-rest-three reps. I think Botch went for five reps and then rested before having a bit of a hard time on the last ones, but I'm not 100% sure. Regardless, I moved to the final box jumps a few seconds before Botch and didn't look back. We went basically rep for rep again but I started off a few ahead and maintained the "lead" until the end. Score one for the good guy.
Time: 8:45
Tuesday 10 December 2013
Tuesday, December 10th 2013
Before I start referring to it without explaining, me and Botch have got ourselves a healthy competition going. I'm gaining on him in terms of strength with this recent spike in progress, having surpassed him on our Olympic lifts. It kind of started yesterday when we were doing the 5x5 squats and he had 15# more on the bar than me. The competitive side of me just wanted to load my bar heavier but I knew that I should stay within the prescribed weights. As far as squats, and strict press as we'll find out today, he's a stronger guy than me but I warned him that I'm gunning for him now. As long as this stays friendly, and I'm sure it will, there can't ever be too much motivation.
Strength:
1 Power Clean + 5 Strict Press
5 sets, work up to 65% of 1RM Clean and Jerk
1 Power Clean + 2 Hang Squat Cleans + 2 Push Press at 65-70% x 3 sets
1 Power Clean + 1 Hang Squat Clean + 1 Push Press at 75-80% x 2 sets
I knew that I was in for some trouble with the strict press. It would have been interesting to go for a 1RM today as my established max is 135# from April 2013 at the Oh My WOD competition in Brockville. Needless to say that working up to 65% of my max for 5 reps of strict press wasn't going to happen. That would have been 162#. I warmed up at 75#, 95# and then worked at 115#. By the the time the fifth set rolled around, I was happy to be at 115#. It was manageable enough to do all the reps but there was a bit of struggling near the end. These went by rather quickly. It was tough to watch Botch work at 135# and then 145# but I knew that I just wasn't there yet...
I noticed that we've been doing a lot of complexes lately in the strength part of our workouts. Rather than just maxing out a certain lift, we've been increasing the volume at lower weights to focus on technique. That's just what I think, could be way off the mark but you'd have to ask the programmer. First part, I worked at 175#. The power clean was no problem at all, nor were the hang squat cleans. It was, however, a good time to reiterate the importance of finishing the extension so I kept that in mind. The push press were heavy but I surprise myself with how much strength I can generate from my legs. After increasing the weight to 200#, I did the final two sets. Both cleans were good again. I'm really gaining confidence with this lift. I knew the push press would be heavy and almost psyched myself out on them. Again, though, I was able to use the dip and drive enough to get the bar overhead without re-dipping. Felt like a good weight to be at for the work to be done.
WOD:
12 Min AMRAP
Rep scheme: Sets of 2, 4, 6, 2, 4, 6, 2, 4, 6... of:
HSPU
T2B
C2B
Box Jumps at 36"
Wasn't sure what to think of this WOD as I prepared for it. My HSPU are getting really strong and I know that I love high box jumps. T2B are slow, as I've lamented about on here more than once, and C2B are like rubbing salt in the wound of my weak pullups. I kept up with Botch for the early rounds, getting through the round of 6 for a first time. He would pull ahead on the T2B and C2B but my box jumps and HSPU were fast. This trend continued for the entirety of the WOD and I could see that Mitch was ahead of us out of the corner of my eye. There was about a minute left on the clock, Botch was already on his third set of 6 HSPU and I was finishing my third set of four box jumps. I think he was 3-4 reps into his set when I got to the wall and cranked out all of my reps quickly to pull almost even. I was happy to have caught him but dreaded the fact that we were approaching the T2B with only about :20 left on the clock. If there was one thing that I wouldn't want to be the tie breaker between us, it's T2B. He got one rep and dropped from the bar. I got 2 reps and dropped. He got back up and got two more reps for a total of three. With a few seconds left, I thought I could get the two reps I needed but to no avail. I got one and, dare I say it, we called it a tie.
Final score was 8+9 (Finished the 3rd round of four reps and got 9 reps into the next set).
Strength:
1 Power Clean + 5 Strict Press
5 sets, work up to 65% of 1RM Clean and Jerk
1 Power Clean + 2 Hang Squat Cleans + 2 Push Press at 65-70% x 3 sets
1 Power Clean + 1 Hang Squat Clean + 1 Push Press at 75-80% x 2 sets
I knew that I was in for some trouble with the strict press. It would have been interesting to go for a 1RM today as my established max is 135# from April 2013 at the Oh My WOD competition in Brockville. Needless to say that working up to 65% of my max for 5 reps of strict press wasn't going to happen. That would have been 162#. I warmed up at 75#, 95# and then worked at 115#. By the the time the fifth set rolled around, I was happy to be at 115#. It was manageable enough to do all the reps but there was a bit of struggling near the end. These went by rather quickly. It was tough to watch Botch work at 135# and then 145# but I knew that I just wasn't there yet...
I noticed that we've been doing a lot of complexes lately in the strength part of our workouts. Rather than just maxing out a certain lift, we've been increasing the volume at lower weights to focus on technique. That's just what I think, could be way off the mark but you'd have to ask the programmer. First part, I worked at 175#. The power clean was no problem at all, nor were the hang squat cleans. It was, however, a good time to reiterate the importance of finishing the extension so I kept that in mind. The push press were heavy but I surprise myself with how much strength I can generate from my legs. After increasing the weight to 200#, I did the final two sets. Both cleans were good again. I'm really gaining confidence with this lift. I knew the push press would be heavy and almost psyched myself out on them. Again, though, I was able to use the dip and drive enough to get the bar overhead without re-dipping. Felt like a good weight to be at for the work to be done.
WOD:
12 Min AMRAP
Rep scheme: Sets of 2, 4, 6, 2, 4, 6, 2, 4, 6... of:
HSPU
T2B
C2B
Box Jumps at 36"
Wasn't sure what to think of this WOD as I prepared for it. My HSPU are getting really strong and I know that I love high box jumps. T2B are slow, as I've lamented about on here more than once, and C2B are like rubbing salt in the wound of my weak pullups. I kept up with Botch for the early rounds, getting through the round of 6 for a first time. He would pull ahead on the T2B and C2B but my box jumps and HSPU were fast. This trend continued for the entirety of the WOD and I could see that Mitch was ahead of us out of the corner of my eye. There was about a minute left on the clock, Botch was already on his third set of 6 HSPU and I was finishing my third set of four box jumps. I think he was 3-4 reps into his set when I got to the wall and cranked out all of my reps quickly to pull almost even. I was happy to have caught him but dreaded the fact that we were approaching the T2B with only about :20 left on the clock. If there was one thing that I wouldn't want to be the tie breaker between us, it's T2B. He got one rep and dropped from the bar. I got 2 reps and dropped. He got back up and got two more reps for a total of three. With a few seconds left, I thought I could get the two reps I needed but to no avail. I got one and, dare I say it, we called it a tie.
Final score was 8+9 (Finished the 3rd round of four reps and got 9 reps into the next set).
Monday 9 December 2013
Monday, December 9th 2013
I can pretend like it never happened but I'll just go ahead and apologize for not posting last week. Bit of laziness, lots of business and my ultimate excuse is just needing to find the groove for blogging. Starting a new week and feeling motivated again.
Strength:
1 Clean + 3 Jerks x 3 sets at 70-75%
1 Clean + 2 Jerks x 2 sets at 80-85%
5 x 5 Back Squats at 90% of 5RM (Go heavier than last week)
Following my PR from a couple of weeks ago, my percentages have logically gotten much heavier. I feel like I am putting in the appropriate effort for the given percentage now, so I think I'm at a pretty good place in my lifting. First complex of clean and jerks was done at 185# and second at 210#. Cleans were all good, as I can now say it is really close to being second nature to finish my 3rd extension. Kept working on my jerk technique, especially the recovery since I had a tendency to just take one big step backward and swing the weight. Everything felt good. Heavy at times, but strong overall.
Back squats were heavy today at 240#. Due to running out of time, I used my 225# warmup as one of my working sets but the other four were at 240#. I had Mitch spot me just in case but I managed to complete all of the work without any help. Coach Howard thinks that we will be doing this regularly for the next couple of weeks with slightly increasing weights. It's a brutal rep scheme, but I'm sure that it's helping.
WOD:
21-15-9 of:
Thrusters 95#
Kettlebell Swings 24kg
I normally don't mind thrusters in a workout but kb swings are really not my thing. Through all of the effort that I put into using proper technique, I still seem to always have a stiff/sore lower back. It was nice, however, to not be using the red dragon for this one, AKA 32kg kettlebell. I broke up my first set of thrusters 15-6 but shortened my break when I saw Mitch move on to his swings. I finished up my set and went unbroken on my first set of swings to get back into it. Then I did 10-5 thrusters and same for swings. Last set was unbroken for both movements. All in all, good WOD although really showed me that my conditioning is a weak point. What's with CrossFit and finding all your weak points?
Time: 5:35
Strength:
1 Clean + 3 Jerks x 3 sets at 70-75%
1 Clean + 2 Jerks x 2 sets at 80-85%
5 x 5 Back Squats at 90% of 5RM (Go heavier than last week)
Following my PR from a couple of weeks ago, my percentages have logically gotten much heavier. I feel like I am putting in the appropriate effort for the given percentage now, so I think I'm at a pretty good place in my lifting. First complex of clean and jerks was done at 185# and second at 210#. Cleans were all good, as I can now say it is really close to being second nature to finish my 3rd extension. Kept working on my jerk technique, especially the recovery since I had a tendency to just take one big step backward and swing the weight. Everything felt good. Heavy at times, but strong overall.
Back squats were heavy today at 240#. Due to running out of time, I used my 225# warmup as one of my working sets but the other four were at 240#. I had Mitch spot me just in case but I managed to complete all of the work without any help. Coach Howard thinks that we will be doing this regularly for the next couple of weeks with slightly increasing weights. It's a brutal rep scheme, but I'm sure that it's helping.
WOD:
21-15-9 of:
Thrusters 95#
Kettlebell Swings 24kg
I normally don't mind thrusters in a workout but kb swings are really not my thing. Through all of the effort that I put into using proper technique, I still seem to always have a stiff/sore lower back. It was nice, however, to not be using the red dragon for this one, AKA 32kg kettlebell. I broke up my first set of thrusters 15-6 but shortened my break when I saw Mitch move on to his swings. I finished up my set and went unbroken on my first set of swings to get back into it. Then I did 10-5 thrusters and same for swings. Last set was unbroken for both movements. All in all, good WOD although really showed me that my conditioning is a weak point. What's with CrossFit and finding all your weak points?
Time: 5:35
Monday 2 December 2013
Monday, December 2nd 2013
Although it may be hard to get up on Mondays, I know that it will likely be the funnest day of the week at the gym.
Strength:
2times -> 1 Power Clean - 1 Hang Power Clean - 1 Squat Clean at 55-60%
2 times -> 1 Power Clean - 1 Hang Squat Clean - 1 Squat Clean at 60-70%
3 times -> 1 Squat Clean - 1 Hang Squat Clean - 1 Squat Clean at 70-80%
5x5 Back Squats at 90% of 5RM
Always great to see so much strength work on the board. Not only is it fun, but it means a short WOD. Started off my cleans at 140# for the first part of the complex. Moved up to 175# for the second part and finished off at 200#. All of the lifts were successful but I had to pay special attention to making my last lift as fast and crisp as my first one. I know Howard likes to make sure I work hard but today I feel like he crossed the line a bit (All in good fun, here)... Accidentally or not, he made us believe that the back squat weight was to be calculated from our 1RM, not our 5RM. Seemed like it would be too heavy as I load 265# on the bar. Did 2 sets of that and, as thought, it was near failure on the last reps. Then Howard realized that we should calculate our weights from our 5RM, not our 1RM and I dropped the weight to 235. Much better but still tough. Got a new 5RM on my first couple sets, though! WOO!
WOD:
5 Rounds of:
3 Deadlifts at 275
4 Box Jumps at 36"
5 Burpees over Bar
I decided to Rx the Deadlifts on my own, whereas I usually require a push from others. Seemed like a good time to go heavy, because I love box jumps and there weren't enough burpees to really matter. The deadlifts went surprisingly well. All sets unbroken but after having taken a few seconds to mentally prepare and make sure that my form would be as good as possible. Felt my back rounding a bit on the last set but I don't think it was too bad. Box jumps went great, I was really happy to see high ones since it had been a while. Burpees over bar were quick. I could see them being a hinderance if you're trying to really run through the WOD but I knew I would be taking some time before the Deadlifts.
Time: 5:57 which is much fast than I anticipated. Really good day at the gym overall!
Strength:
2times -> 1 Power Clean - 1 Hang Power Clean - 1 Squat Clean at 55-60%
2 times -> 1 Power Clean - 1 Hang Squat Clean - 1 Squat Clean at 60-70%
3 times -> 1 Squat Clean - 1 Hang Squat Clean - 1 Squat Clean at 70-80%
5x5 Back Squats at 90% of 5RM
Always great to see so much strength work on the board. Not only is it fun, but it means a short WOD. Started off my cleans at 140# for the first part of the complex. Moved up to 175# for the second part and finished off at 200#. All of the lifts were successful but I had to pay special attention to making my last lift as fast and crisp as my first one. I know Howard likes to make sure I work hard but today I feel like he crossed the line a bit (All in good fun, here)... Accidentally or not, he made us believe that the back squat weight was to be calculated from our 1RM, not our 5RM. Seemed like it would be too heavy as I load 265# on the bar. Did 2 sets of that and, as thought, it was near failure on the last reps. Then Howard realized that we should calculate our weights from our 5RM, not our 1RM and I dropped the weight to 235. Much better but still tough. Got a new 5RM on my first couple sets, though! WOO!
WOD:
5 Rounds of:
3 Deadlifts at 275
4 Box Jumps at 36"
5 Burpees over Bar
I decided to Rx the Deadlifts on my own, whereas I usually require a push from others. Seemed like a good time to go heavy, because I love box jumps and there weren't enough burpees to really matter. The deadlifts went surprisingly well. All sets unbroken but after having taken a few seconds to mentally prepare and make sure that my form would be as good as possible. Felt my back rounding a bit on the last set but I don't think it was too bad. Box jumps went great, I was really happy to see high ones since it had been a while. Burpees over bar were quick. I could see them being a hinderance if you're trying to really run through the WOD but I knew I would be taking some time before the Deadlifts.
Time: 5:57 which is much fast than I anticipated. Really good day at the gym overall!
Friday, November 29th 2013
Well today we had the pleasure of having a WOD Wednesday on a Friday. Great way to ruin Fridays.
WOD:
Linda
Sets of:
10-9-8-7-6-5-4-3-2-1 reps of
1.5x Bodyweight Deadlift
Bodyweight Bench Press
0.75x Bodyweight Squat Cleans
Let me just start off by saying that I don't think it's fair for heavy people to do this WOD alongside lighter people. I'm about as strong as the other guys I workout with in the morning but some of them have the luxury of being 40 lbs lighter than me. Damn. To do this workout as prescribed, I would be doing 325# Deadlifts, 215# Bench and 165# Squat Cleans. Good news, I Rx'd the Squat Cleans. The rest didn't go so well. Bench is a notorious weakness of mine but luckily I had a partner in Baechler to go for 135# Bench Press. Deadlifts were at 245#, same as Mitch.
Bench was pretty good all the way through. Could have maybe gone a little heavier but I knew that there was potential to really hit a wall so I was cautious with it. Deadlifts were just heavy enough to push hard but manageable mostly in sets of 4-5. Squat Cleans went really well and it is by far my most confident movement of the 3. They were more taxing on cardio.
Final score was 32:17. No fun at all but really good representation of what I need to work on.
WOD:
Linda
Sets of:
10-9-8-7-6-5-4-3-2-1 reps of
1.5x Bodyweight Deadlift
Bodyweight Bench Press
0.75x Bodyweight Squat Cleans
Let me just start off by saying that I don't think it's fair for heavy people to do this WOD alongside lighter people. I'm about as strong as the other guys I workout with in the morning but some of them have the luxury of being 40 lbs lighter than me. Damn. To do this workout as prescribed, I would be doing 325# Deadlifts, 215# Bench and 165# Squat Cleans. Good news, I Rx'd the Squat Cleans. The rest didn't go so well. Bench is a notorious weakness of mine but luckily I had a partner in Baechler to go for 135# Bench Press. Deadlifts were at 245#, same as Mitch.
Bench was pretty good all the way through. Could have maybe gone a little heavier but I knew that there was potential to really hit a wall so I was cautious with it. Deadlifts were just heavy enough to push hard but manageable mostly in sets of 4-5. Squat Cleans went really well and it is by far my most confident movement of the 3. They were more taxing on cardio.
Final score was 32:17. No fun at all but really good representation of what I need to work on.
Thursday 28 November 2013
Thursday, November 28th 2013
Finally a morning with lots of sleep. Felt good going to the gym today. Plus, I always look forward to a good leg day on Thursday.
Strength:
Snatch Grip Deadlift OR Snatch Pulls 3 sets of 3
Back Squat: 3RM
Finally, some time to work on the Snatch. I chose the pulls, because my biggest problem on the last max attempt we did was that I had a poor 3rd pull (and probably 2nd too). I had never done Snatch pulls before, so I looked forward to learning. Biggest coaching cue I took away from it was to bring my elbows up and not back. Also have to focus on finishing the extension upwards rather than leaning back. Hopefully some more work on these will help me have a breakthrough next time we go heavy on the Snatch.
Ah, Back Squats. Possibly my favorite thing to do in the gym, although Front Squats are closing in. Started with a couple of warm up sets at 135-185-225. Then went to 235 and then 265. I had hit 275 within the last couple of weeks for 3, and I knew I had more in the tank. I got 285 for 3 and then, not surprisingly, I got greedy. I loaded an even 300 on the bar, which would not only be a new best but also more than my current 1RM (295). Unracked it, felt good. Went down and up for 1 rep (Woo - New 1RM). Went down for a second rep and stuck on the way back up. I felt myself go downwards a touch and, of no fault to my spotter, dumped the bar. Forward. It was some weird, ninja bar dump but it was also really dangerous and a terrible idea. Wouldn't ever recommend anyone doing it. But at the end of the day, happy with a new 1RM and new 3RM.
WOD:
10 Min AMRAP
10 wallballs
4-5-6-7-8-9... of pull-ups
In this one, we did 10 Wallballs every round followed by an increasing amount of pullups. 10 wallballs and 4 pullups. 10 wallballs and 5 pullups. Following that pattern until the timer ran out. Wallballs are one of my favorite movements (may or may not having something to do with my love of squats) so every set of 10 was unbroken and quick. Pullups were not so good today, partly because my hands are just sore. First couple of sets I did unbroken, but then got into small sets, which is frustrating. Overall, Wallballs just provided a short break from pull-ups. I finished the round involving 12 pullups and got 10 Wallballs+3 pullups of the next round. I'm happy with that but would like to be stringing together more pullups.
Strength:
Snatch Grip Deadlift OR Snatch Pulls 3 sets of 3
Back Squat: 3RM
Finally, some time to work on the Snatch. I chose the pulls, because my biggest problem on the last max attempt we did was that I had a poor 3rd pull (and probably 2nd too). I had never done Snatch pulls before, so I looked forward to learning. Biggest coaching cue I took away from it was to bring my elbows up and not back. Also have to focus on finishing the extension upwards rather than leaning back. Hopefully some more work on these will help me have a breakthrough next time we go heavy on the Snatch.
Ah, Back Squats. Possibly my favorite thing to do in the gym, although Front Squats are closing in. Started with a couple of warm up sets at 135-185-225. Then went to 235 and then 265. I had hit 275 within the last couple of weeks for 3, and I knew I had more in the tank. I got 285 for 3 and then, not surprisingly, I got greedy. I loaded an even 300 on the bar, which would not only be a new best but also more than my current 1RM (295). Unracked it, felt good. Went down and up for 1 rep (Woo - New 1RM). Went down for a second rep and stuck on the way back up. I felt myself go downwards a touch and, of no fault to my spotter, dumped the bar. Forward. It was some weird, ninja bar dump but it was also really dangerous and a terrible idea. Wouldn't ever recommend anyone doing it. But at the end of the day, happy with a new 1RM and new 3RM.
WOD:
10 Min AMRAP
10 wallballs
4-5-6-7-8-9... of pull-ups
In this one, we did 10 Wallballs every round followed by an increasing amount of pullups. 10 wallballs and 4 pullups. 10 wallballs and 5 pullups. Following that pattern until the timer ran out. Wallballs are one of my favorite movements (may or may not having something to do with my love of squats) so every set of 10 was unbroken and quick. Pullups were not so good today, partly because my hands are just sore. First couple of sets I did unbroken, but then got into small sets, which is frustrating. Overall, Wallballs just provided a short break from pull-ups. I finished the round involving 12 pullups and got 10 Wallballs+3 pullups of the next round. I'm happy with that but would like to be stringing together more pullups.
Wednesday, November 27th 2013
Unplanned absence from the gym on Tuesday morning after a late night, so that explains the no post. One of the biggest downfalls of working out at 5:30 is that it can be really tough to wake up.
Yes, you read the title right. I went to the gym (again) on a Wednesday. I hate to admit it but I think that WOD Wednesday is growing on me, since metabolic conditioning is something that I should (not want to) work on. That, and Botch convinced me.
WOD:
16 Min AMRAP (Teams of 2)
Partner A completes one full round and then Partner B completes one full round
1 Rope Climb
2 Box Jumps 30"
3 Deadlifts @ 225#
4 T2B
5 Thrusters @ 95#
Score: 17 rounds.
Me and Botch teamed up for this one, not that I really had much of a choice since there were 4 of us at the gym. All kidding aside, I really like working with him because he always pushes the pace. Before starting, he wanted to aim for :30 rounds, which I thought was just a tad ambitious. He started off the WOD and his round took just over :40, so the original plan was already out the window. We kept a good pace throughout the WOD, with his rounds somewhere around :45-:50 and mine at about or just over a minute.
Rope climbs were excellent for about the first 4 rounds until my technique went downhill. So bad that after we finished, Alex made a point to tell me how much my technique sucked when I got tired. I agreed, for sure, but insisted I was happy with the progress I'd made on the first 4 rope climbs. Box jumps were not a problem for us at all. Deadlifts are probably Botch's best movement but I found myself taking a few extra seconds to set up properly because of a fear of hurting my back. The setup was worth it - no back pain post-WOD. I don't really like the T2B simply for the fact that I have yet to be able to link them one after the other. Just means more time hanging on the bar, which is harder on the hands. Thrusters were pretty easy, especially with the thought of rest in mind.
Overall, really good WOD, with a good partner. I feel like I'm getting better at these ones.
Yes, you read the title right. I went to the gym (again) on a Wednesday. I hate to admit it but I think that WOD Wednesday is growing on me, since metabolic conditioning is something that I should (not want to) work on. That, and Botch convinced me.
WOD:
16 Min AMRAP (Teams of 2)
Partner A completes one full round and then Partner B completes one full round
1 Rope Climb
2 Box Jumps 30"
3 Deadlifts @ 225#
4 T2B
5 Thrusters @ 95#
Score: 17 rounds.
Me and Botch teamed up for this one, not that I really had much of a choice since there were 4 of us at the gym. All kidding aside, I really like working with him because he always pushes the pace. Before starting, he wanted to aim for :30 rounds, which I thought was just a tad ambitious. He started off the WOD and his round took just over :40, so the original plan was already out the window. We kept a good pace throughout the WOD, with his rounds somewhere around :45-:50 and mine at about or just over a minute.
Rope climbs were excellent for about the first 4 rounds until my technique went downhill. So bad that after we finished, Alex made a point to tell me how much my technique sucked when I got tired. I agreed, for sure, but insisted I was happy with the progress I'd made on the first 4 rope climbs. Box jumps were not a problem for us at all. Deadlifts are probably Botch's best movement but I found myself taking a few extra seconds to set up properly because of a fear of hurting my back. The setup was worth it - no back pain post-WOD. I don't really like the T2B simply for the fact that I have yet to be able to link them one after the other. Just means more time hanging on the bar, which is harder on the hands. Thrusters were pretty easy, especially with the thought of rest in mind.
Overall, really good WOD, with a good partner. I feel like I'm getting better at these ones.
Monday 25 November 2013
Monday, November 25th 2013
I don't think it was a good idea to go to the gym this morning. I had my first soccer game of the season last night from 10-11pm, so I got home at 11:30 and couldn't fall asleep until after 1. I barely got up on time but I did drag myself there.
Strength:
5 Rounds of:
2 Split Jerks at 70-75%
Rest 90 secs
5 Front Squats at same weight ^
Rest 90 secs
Then 4-4-4-4 Deficit Deadlifts
I worked at 70%, which was 175lbs for me. Jerks were alright and I got to work on some technique. Common comment from coach Howard was to bend my back leg and I will have to keep practicing that. The front squats felt tough this morning, but I blame that partially on my sore legs from running around late last night. I forewent the deadlifts because my legs were already dead and I saw that the WOD was not going to be foregiving.
WOD:
8 min AMRAP
Ascending ladder 2-4-6-8-10-12 etc. of:
Squat Cleans 135lbs
Burpees
So this WOD is basically get as far up the ladder as you can in 8 minutes. I knew it was going to be painful, as just the volume of squat cleans alone is tough. I managed to keep pace quite well with Botch, he was just a couple of reps ahead of me. I finished the round of 10 and got 7 squat cleans in the next. The squat cleans were not easy, from start to end. As time elapsed, I found myself doing singles just from being tired of squatting the weight. The burpees were no fun at all but I kept a slow and steady mentality for those. Overall, not the most fun WOD ever but I think I could have gotten a much better score if I had gotten an appropriate amount of sleep last night.
Not sure what the future plan will be for Monday mornings. Tough to workout after playing late at night and I want to go 100% if I'm going to be at the gym or else it's just wasting time.
Strength:
5 Rounds of:
2 Split Jerks at 70-75%
Rest 90 secs
5 Front Squats at same weight ^
Rest 90 secs
Then 4-4-4-4 Deficit Deadlifts
I worked at 70%, which was 175lbs for me. Jerks were alright and I got to work on some technique. Common comment from coach Howard was to bend my back leg and I will have to keep practicing that. The front squats felt tough this morning, but I blame that partially on my sore legs from running around late last night. I forewent the deadlifts because my legs were already dead and I saw that the WOD was not going to be foregiving.
WOD:
8 min AMRAP
Ascending ladder 2-4-6-8-10-12 etc. of:
Squat Cleans 135lbs
Burpees
So this WOD is basically get as far up the ladder as you can in 8 minutes. I knew it was going to be painful, as just the volume of squat cleans alone is tough. I managed to keep pace quite well with Botch, he was just a couple of reps ahead of me. I finished the round of 10 and got 7 squat cleans in the next. The squat cleans were not easy, from start to end. As time elapsed, I found myself doing singles just from being tired of squatting the weight. The burpees were no fun at all but I kept a slow and steady mentality for those. Overall, not the most fun WOD ever but I think I could have gotten a much better score if I had gotten an appropriate amount of sleep last night.
Not sure what the future plan will be for Monday mornings. Tough to workout after playing late at night and I want to go 100% if I'm going to be at the gym or else it's just wasting time.
Friday 22 November 2013
Friday, November 22nd 2013
Christmas came early. Received the massive supplement order last night that I'd put in for a few different people so distribution was today. I even washed all the shaker cups we'd ordered because I'm a great person.
Strength:
5 Rounds of:
5 Strict Press
Rest 60secs
5 Strict Pull-ups
Rest 60 secs
These are two things that I can use lots of work on. The strict press, and all press work for that matter, has been important for me in building upper body strength for movements like HSPU that I covered yesterday. Did all five sets at 115#, which was a little challenging near the end but manageable. The strict pull-ups are something I have struggled with a lot. Looking way back to when I started CrossFitting, I had to use bands with lots of assistance to get a few reps in. The progress I have made is good as I'm up to 3-4 strict pull-ups without a band now. For this, I knew I would need some help so I enlisted the red band at first and then blue. The blue was in rough shape so me and Kamil came to the conclusion that it was helping as much as advertised. Placebo effect is good nonetheless.
WOD:
Hero WOD: "DT"
5 rounds
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Use a single bar for all movements. 155# is Rx, scale weight as needed.
Just a quick note here: Rx means as prescribed. It is basically the way workouts are programmed (as Rx) and then these can be scaled to suit any athlete's abilities. Often it will be the weights and reps that are scaled but there can also be other movements subbed in for those which are Rx (as is often the case with HSPU). I forgot Rx in the glossary.
The first time I did DT was a while ago, at a noon class with our resident celebrity coach Adam Davidson. I loaded 135# on the bar and started the WOD, struggling to complete 2 rounds. I then stripped off 20# to be at 115# and slowly finished. This was over a year ago, but I will have to dig to find the exact date.
First round, I did the deadlifts unbroken but once I got to the Hang Cleans, my grip wasn't right. Did a couple of awkward reps before dropping the bar and resetting properly. The weight was not an issue for me on the cleans, which is where most people have trouble. The trick with DT is to plan your rest properly. Coach Howard recommended resting after the 11th deadlift so that your 12th can transition to a hang clean and resting after your 8th clean so that the 9th gets the bar up into the rack position for jerks. I made sure to strictly follow this. My rounds were broken up in the following way:
R1: Deadlift: 12, Hang Cleans: 3-5-1, Jerks: 6
R2: Deadlift: 6-5-1, Hang Cleans: 5-3-, Jerks: 3-3
R3: Deadlift: 6-5-1, Hang Cleans: 5-3-1, Jerks: 3-3
R4: Deadlift: 6-5-1, Hang Cleans: 6-3, Jerks: 6
R5: Deadlift: 6-5-1, Hang Cleans: 5-3-1, Jerks: 6
Time: 13:12
Strength:
5 Rounds of:
5 Strict Press
Rest 60secs
5 Strict Pull-ups
Rest 60 secs
These are two things that I can use lots of work on. The strict press, and all press work for that matter, has been important for me in building upper body strength for movements like HSPU that I covered yesterday. Did all five sets at 115#, which was a little challenging near the end but manageable. The strict pull-ups are something I have struggled with a lot. Looking way back to when I started CrossFitting, I had to use bands with lots of assistance to get a few reps in. The progress I have made is good as I'm up to 3-4 strict pull-ups without a band now. For this, I knew I would need some help so I enlisted the red band at first and then blue. The blue was in rough shape so me and Kamil came to the conclusion that it was helping as much as advertised. Placebo effect is good nonetheless.
WOD:
Hero WOD: "DT"
5 rounds
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Use a single bar for all movements. 155# is Rx, scale weight as needed.
Just a quick note here: Rx means as prescribed. It is basically the way workouts are programmed (as Rx) and then these can be scaled to suit any athlete's abilities. Often it will be the weights and reps that are scaled but there can also be other movements subbed in for those which are Rx (as is often the case with HSPU). I forgot Rx in the glossary.
The first time I did DT was a while ago, at a noon class with our resident celebrity coach Adam Davidson. I loaded 135# on the bar and started the WOD, struggling to complete 2 rounds. I then stripped off 20# to be at 115# and slowly finished. This was over a year ago, but I will have to dig to find the exact date.
First round, I did the deadlifts unbroken but once I got to the Hang Cleans, my grip wasn't right. Did a couple of awkward reps before dropping the bar and resetting properly. The weight was not an issue for me on the cleans, which is where most people have trouble. The trick with DT is to plan your rest properly. Coach Howard recommended resting after the 11th deadlift so that your 12th can transition to a hang clean and resting after your 8th clean so that the 9th gets the bar up into the rack position for jerks. I made sure to strictly follow this. My rounds were broken up in the following way:
R1: Deadlift: 12, Hang Cleans: 3-5-1, Jerks: 6
R2: Deadlift: 6-5-1, Hang Cleans: 5-3-, Jerks: 3-3
R3: Deadlift: 6-5-1, Hang Cleans: 5-3-1, Jerks: 3-3
R4: Deadlift: 6-5-1, Hang Cleans: 6-3, Jerks: 6
R5: Deadlift: 6-5-1, Hang Cleans: 5-3-1, Jerks: 6
Time: 13:12
Thursday, November 21st 2013
I love Thursdays. They usually involve some heavy lower body work, which I would say is in my strengths. 5:30am is the time I train most often, as I hadn't mentioned it before. I choose this time even when I don't have another commitment early in the morning because it holds me accountable. There are very, very few times where I have something else to do at this time, except maybe sleep but that is negotiable. I've also grown attached to the other people who train at this time. As far as I understand, we are a known as the crazy people who train before everyone else is awake and generally it is always the same people who come in at either 5:30 or 6:30. Good times.
Strength:
3set of 3 Back Squats.
Then drop the weight by 20% and do 3 sets of 10 reps non-stop Back Squats
The first Back Squats were all supposed to be at the same weight but I think that increasing weight in each set shouldn't be a problem. I have a (bad?) habit of being conservative on my lifts and have only recently been getting over a mental hump of heavy lifting. Some positive self-talk always helps in the gym.
First set was 255 and moved quickly. Did 265 on the second set with no issues and finished at 275 for 3 reps. I could have maybe gone a little heavier but still felt good considering my current PR is 295.
The 10 reps non-stop were non-fun. What I enjoy about most of the strength work we do in the gym is that there aren't many reps. Taking 20% off of 275 brought me to 220 so I did that for my first 2 sets. 3rd set I decided to go up to 225 and it was manageable.
WOD:
10min AMRAP
3 Deadlifts at 245
6 HSPU
9 T2B
(Please consult my Rosetta Stone post if you need clarification on lingo)
I wanted to cop-out on the deadlifts but Alex (our awesome coach!) didn't let me and insisted on 245. I knew that HSPU were manageable and T2B would be their usual not-too-difficult-but-slow selves.
I managed 5 rounds + 10 reps. Deadlifts, which are not my favorite, went well. I find the first lift to always be the hardest so I would convince myself to just do all 3 reps unbroken once I was holding onto the bar. All of the HSPU sets were unbroken, which was both a surprise to me and Alex. I have struggled learning them because of my lack of upper body strength coupled with the fact that I'm a pretty big guy. It must be the programming at the gym because they've magically become much more enjoyable. I tried to keep the T2B in sets of 3 on coach's recommendation. I don't really have trouble doing a few reps in succession but I can't yet link them together quickly. It goes without saying that the more time spent hanging onto the bar, the more your grip is being taxed.
All around, fun workout but I felt like I spent the entire time on T2B. I suppose it is a good thing to work on your weaknesses, though.
Strength:
3set of 3 Back Squats.
Then drop the weight by 20% and do 3 sets of 10 reps non-stop Back Squats
The first Back Squats were all supposed to be at the same weight but I think that increasing weight in each set shouldn't be a problem. I have a (bad?) habit of being conservative on my lifts and have only recently been getting over a mental hump of heavy lifting. Some positive self-talk always helps in the gym.
First set was 255 and moved quickly. Did 265 on the second set with no issues and finished at 275 for 3 reps. I could have maybe gone a little heavier but still felt good considering my current PR is 295.
The 10 reps non-stop were non-fun. What I enjoy about most of the strength work we do in the gym is that there aren't many reps. Taking 20% off of 275 brought me to 220 so I did that for my first 2 sets. 3rd set I decided to go up to 225 and it was manageable.
WOD:
10min AMRAP
3 Deadlifts at 245
6 HSPU
9 T2B
(Please consult my Rosetta Stone post if you need clarification on lingo)
I wanted to cop-out on the deadlifts but Alex (our awesome coach!) didn't let me and insisted on 245. I knew that HSPU were manageable and T2B would be their usual not-too-difficult-but-slow selves.
I managed 5 rounds + 10 reps. Deadlifts, which are not my favorite, went well. I find the first lift to always be the hardest so I would convince myself to just do all 3 reps unbroken once I was holding onto the bar. All of the HSPU sets were unbroken, which was both a surprise to me and Alex. I have struggled learning them because of my lack of upper body strength coupled with the fact that I'm a pretty big guy. It must be the programming at the gym because they've magically become much more enjoyable. I tried to keep the T2B in sets of 3 on coach's recommendation. I don't really have trouble doing a few reps in succession but I can't yet link them together quickly. It goes without saying that the more time spent hanging onto the bar, the more your grip is being taxed.
All around, fun workout but I felt like I spent the entire time on T2B. I suppose it is a good thing to work on your weaknesses, though.
Thursday 21 November 2013
Rosetta Stone - CrossFit edition
I apologize to anyone who is not CrossFit literate. Speaking the endless acronyms on a daily basis with other people who are proficient in CrossFit lingo sometimes makes me forget that not everyone understands what it is we are talking about.
Here is a list of most-often used acronyms from off the top of my head. You can read a full list here if you really want to immerse yourself.
AMRAP: As many rounds/reps as possible
Benchmark WOD: A standardized WOD usually used to measure progress.
BW: Bodyweight
CTB: Chest to Bar
EMOM: Every Minute On the Minute
Hero WOD: A WOD designed in commemoration of a fallen soldier, police officer, etc.
HSPU: Handstand Pushup (Handstand, bend arms until your head touches the ground and re-extend)
KB: Kettlebell (A sphere of metal with a handle)
OHS: Overhead Squats (Full squat with arms locked out overhead holding barbell)
PR: Personal Record (The most important acronym)
RM: Rep Max (For example 3RM is the most weight you can lift thrice)
T2B: Toes to Bar (Hanging off the pull-up bar, touch both feet to the bar by folding at the waist)
WOD: Workout of the Day
An example of a benchmark WOD is Diane, which is 21-15-9 of Deadlift (225#) and HSPU for time. This means that in the first round, 21 deadlifts are completed and then 21 HSPU. Second round is 15 deadlifts and 15 HSPU. Finish with 9 of each. Your score for this workout would be the time it took to complete from start to finish. There are sometimes time caps on workouts just so that there is an end to the misery.
Another format of workout is an AMRAP. Essentially, there will be a series of movements and a time cap. For example, "Jack" is a 20-min AMRAP of 10 push press, 10 kb swing and 10 box jumps. In an AMRAP, when you finish the "round" or series of movements, you start again from the beginning as often as possible until time expires. A score for this workout could be 5 rounds plus 10 reps.
That should cover the basics. Most everything will be explained as it comes up. Please, post questions or need for clarification to the comments so that I can make this accessible!
Here is a list of most-often used acronyms from off the top of my head. You can read a full list here if you really want to immerse yourself.
AMRAP: As many rounds/reps as possible
Benchmark WOD: A standardized WOD usually used to measure progress.
BW: Bodyweight
CTB: Chest to Bar
EMOM: Every Minute On the Minute
Hero WOD: A WOD designed in commemoration of a fallen soldier, police officer, etc.
HSPU: Handstand Pushup (Handstand, bend arms until your head touches the ground and re-extend)
KB: Kettlebell (A sphere of metal with a handle)
OHS: Overhead Squats (Full squat with arms locked out overhead holding barbell)
PR: Personal Record (The most important acronym)
RM: Rep Max (For example 3RM is the most weight you can lift thrice)
T2B: Toes to Bar (Hanging off the pull-up bar, touch both feet to the bar by folding at the waist)
WOD: Workout of the Day
An example of a benchmark WOD is Diane, which is 21-15-9 of Deadlift (225#) and HSPU for time. This means that in the first round, 21 deadlifts are completed and then 21 HSPU. Second round is 15 deadlifts and 15 HSPU. Finish with 9 of each. Your score for this workout would be the time it took to complete from start to finish. There are sometimes time caps on workouts just so that there is an end to the misery.
Another format of workout is an AMRAP. Essentially, there will be a series of movements and a time cap. For example, "Jack" is a 20-min AMRAP of 10 push press, 10 kb swing and 10 box jumps. In an AMRAP, when you finish the "round" or series of movements, you start again from the beginning as often as possible until time expires. A score for this workout could be 5 rounds plus 10 reps.
That should cover the basics. Most everything will be explained as it comes up. Please, post questions or need for clarification to the comments so that I can make this accessible!
Wednesday, November 20th 2013
I'm going to try and not ruin the surprise for people going to the gym later in the day, but that is assuming that people will actually read what I write.
Wednesdays are my arch-nemesis at the gym, save maybe for dips. As a way to break up the week, there is no "strength" portion of our class coupled with a longer-than-usual WOD which are frequently done with a partner.
Botch had texted me Tuesday night to train on Wednesday. I am not a fan of Wednesdays at the gym, and I do not tend to hide that. It breaks up my week with a rest day and I get to avoid weaknesses, what better combination. Anyways, Botch convinced me that he needed a partner so I caved and attended.
First horrible realization came when Alex was writing the WOD on the board and there was no teamwork. Suffering through a long WOD alone was exactly what I had secretly hoped for. Ha.
Hero WOD "Jack"
20 Min AMRAP
10 Push Press @ 115
10 Kettlebell Swings @ 24kg
10 Box Jumps @ 24"
Score: 10 rounds + 17 reps.
To say that this WOD sucked would be an understatement. I felt like it should have been over at about the halfway point, but I marched on. The push presses were all over the place. Sometimes I did all 10 unbroken, other times 5-5 and even a few 5-3-2. Kettlebell swings are also on the "to be avoided" list, as they often cause problems with my grip and lower back. I sincerely try to use my legs and posterior chain but I always get a certain pain in my back. Box jumps were a breeze, as usual, and I was able to "bounce" all of them. Bouncing is when there is no rest on the floor, basically jumping down from the box and bouncing back up.
Botch's score: 11+10. He started much faster than me but my steady pace almost caught up to him.
Don't know if I will ever go to the gym on a Wednesday again after this treachery.
Wednesdays are my arch-nemesis at the gym, save maybe for dips. As a way to break up the week, there is no "strength" portion of our class coupled with a longer-than-usual WOD which are frequently done with a partner.
Botch had texted me Tuesday night to train on Wednesday. I am not a fan of Wednesdays at the gym, and I do not tend to hide that. It breaks up my week with a rest day and I get to avoid weaknesses, what better combination. Anyways, Botch convinced me that he needed a partner so I caved and attended.
First horrible realization came when Alex was writing the WOD on the board and there was no teamwork. Suffering through a long WOD alone was exactly what I had secretly hoped for. Ha.
Hero WOD "Jack"
20 Min AMRAP
10 Push Press @ 115
10 Kettlebell Swings @ 24kg
10 Box Jumps @ 24"
Score: 10 rounds + 17 reps.
To say that this WOD sucked would be an understatement. I felt like it should have been over at about the halfway point, but I marched on. The push presses were all over the place. Sometimes I did all 10 unbroken, other times 5-5 and even a few 5-3-2. Kettlebell swings are also on the "to be avoided" list, as they often cause problems with my grip and lower back. I sincerely try to use my legs and posterior chain but I always get a certain pain in my back. Box jumps were a breeze, as usual, and I was able to "bounce" all of them. Bouncing is when there is no rest on the floor, basically jumping down from the box and bouncing back up.
Botch's score: 11+10. He started much faster than me but my steady pace almost caught up to him.
Don't know if I will ever go to the gym on a Wednesday again after this treachery.
First post!
I believe an introduction is in order.
My intention with this blog is to chronicle my experiences in the gym. The ups, the downs, the PRs and the misses. Everything. I workout at Physics CrossFit in Ottawa, Ontario.
Having always been on a few different sports teams growing up, I thought that I was relatively in shape. There was no dedication to training associated with these sports, so I was only active a couple of times a week at most. That is where CrossFit comes into the mix.
Isabelle and Francois Leclerc opened the gym in September 2011, and it took me a few months to warm up to the idea of pushing my mind and body in a way that CrossFit is typically known for. My first workout was brutal, to say the least. As is the case with most beginners, my legs were not properly functioning for almost an entire week. Come to think of it, neither was the rest of my body.
It was an on and off thing for about a year. I would be consistent for a while and then when summer came around I was either travelling or my work schedule conflicted with the gym. Four month breaks from the gym are not exactly conducive to progress.
After having been off this past summer because of work, I am now back and more committed than ever. This blog will serve to track my progress of goals and hopefully provide some anecdotes to accompany my daily musings at the gym.
My intention with this blog is to chronicle my experiences in the gym. The ups, the downs, the PRs and the misses. Everything. I workout at Physics CrossFit in Ottawa, Ontario.
Having always been on a few different sports teams growing up, I thought that I was relatively in shape. There was no dedication to training associated with these sports, so I was only active a couple of times a week at most. That is where CrossFit comes into the mix.
Isabelle and Francois Leclerc opened the gym in September 2011, and it took me a few months to warm up to the idea of pushing my mind and body in a way that CrossFit is typically known for. My first workout was brutal, to say the least. As is the case with most beginners, my legs were not properly functioning for almost an entire week. Come to think of it, neither was the rest of my body.
It was an on and off thing for about a year. I would be consistent for a while and then when summer came around I was either travelling or my work schedule conflicted with the gym. Four month breaks from the gym are not exactly conducive to progress.
After having been off this past summer because of work, I am now back and more committed than ever. This blog will serve to track my progress of goals and hopefully provide some anecdotes to accompany my daily musings at the gym.
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