WOOOOOOOOOOO!
Yesterday was rough. It was my first 'team' WOD and I spent a lot of the day with some anxiety about 'letting my partner down' but in the end I didn't do that.
We had an odd number of people in the late class so the owner/head instructor said he'd work out with me. Talk about pressure.
WOD
100/80/60/40/20
Kettleball Swings (35#)
Russian Twist (14# Ball)
200m Hill run
Finished: 26:50
So as a 'team' you're on the hook each round of that for rounds reps. First was 100 of each. The coach was much better than this I was. So I would say instead of a true 50/50 split it was more of a 60/40 but I gave it 100% for sure. I started with 35# KB swings and thought I might have to go down a few pounds but I gutted it out. Part of it was not wanting to look bad for the coach and some was 60/40 guilt but whatever it was I used that weight for the whole exercise. I still need to work on my running/sprinting if I want to improve my time. I guess my cardio is improving but it's a slow process.
Anyways, ended up with a great workout and probably pushed myself harder than I have usually. Win/Win.
Friday, June 27, 2014
Thursday, June 26, 2014
Crossfit: Week 4 Day 3
Yesterday in a nutshell.
Back is sore but holding up. Weight will holding at a loss for the week. We'll see how tonight goes. It's a "team" workout so I'm going to feel crappy if I fail my team. Hopefully when I leave work my back will still feel up to the challenge.
Yesterday was "bear complex".
(1 set every 90 seconds for 18 minutes)
2x per set
Clean
Front Squat
Push Press
Back Squat
Push Press
Holy crap that was brutal. The first two sets wasn't too bad. I did 75# for the first two sets. 3 minutes down, not so bad. Only 10 more sets to go. Averaging about 30 seconds a set with a minute to rest.
Increase weight 10#
Set 3-5,
Going up in weight was a mistake. This shit is heavy and I'm already exhausted. Average time probably 45 seconds.
Lower weight back down 10#
Set 6:
Can't breathe. Need break.
Set 7-12
WHY IS THIS SO HARD!! Oh thank god I got my 2 sets done. WHAT DO YOU MEAN I ONLY HAVE 20 SECONDS TILL I START AGAIN.
Set 12+1
I owe the bank 1 set. Dammed if I'm going to put in all this work and go home feeling crappy about the set I missed. Knock one out and head to the house.
BRUTAL! But honestly it was sorta fun. It was a heavy complex routine that I hadn't done before and even though it gave me a beating I feel better today having done it.
Back is sore but holding up. Weight will holding at a loss for the week. We'll see how tonight goes. It's a "team" workout so I'm going to feel crappy if I fail my team. Hopefully when I leave work my back will still feel up to the challenge.
Wednesday, June 25, 2014
Crossfit: Week 4 Day 1&2
I skipped out on Monday's WOD because my back was still sore, mowing the grass and just weekend in general didn't give it the recovery I'd hoped for and a WOD with mostly cleans and front squats seemed like rolling the dice.
Yesterday (Tuesday) my back was still pretty sore but I went in a bit early and tried to stretch it out. I modified when I needed too and really didn't sell out for situps like I should/could have but made it out of the workout feeling at least as good as I did going in so I'll take it.
Tuesday Strength:
4x5 Front Squats. Got up to 95# before it just felt heavier on my back than I would have wanted. Still feel like I got a good strength session
Tuesday WOD:
5 Sets for time
5 Hanging Snatch (75#)
10 Toes-to-bar (I modifed to knee raises as TTB is beyond my ability atm)
15 Box Jumps (20", Modified to lower impact step ups but was still tough)
Finished 12:39
This felt like the best I've done in a WOD. Granted I had to scale it significantly but I was able to do it fairly fast and was in the 'middle of the pack' in terms of finishing. Still have a long way to go to Rx these, but felt like a step in the right direction.
Today's workout will be tough. Involves some deadlifts which I'm not terrified of but we'll find a way to work through it. Scale this morning showed some progress. If it stays that way or improves next official weigh-in day I'll have made some significant progress for Month #1. Monday I'll do a 1 month recap.
Yesterday (Tuesday) my back was still pretty sore but I went in a bit early and tried to stretch it out. I modified when I needed too and really didn't sell out for situps like I should/could have but made it out of the workout feeling at least as good as I did going in so I'll take it.
Tuesday Strength:
4x5 Front Squats. Got up to 95# before it just felt heavier on my back than I would have wanted. Still feel like I got a good strength session
Tuesday WOD:
5 Sets for time
5 Hanging Snatch (75#)
10 Toes-to-bar (I modifed to knee raises as TTB is beyond my ability atm)
15 Box Jumps (20", Modified to lower impact step ups but was still tough)
Finished 12:39
This felt like the best I've done in a WOD. Granted I had to scale it significantly but I was able to do it fairly fast and was in the 'middle of the pack' in terms of finishing. Still have a long way to go to Rx these, but felt like a step in the right direction.
Today's workout will be tough. Involves some deadlifts which I'm not terrified of but we'll find a way to work through it. Scale this morning showed some progress. If it stays that way or improves next official weigh-in day I'll have made some significant progress for Month #1. Monday I'll do a 1 month recap.
Friday, June 20, 2014
Crossfit: Week 3, Day 3-5
Wednesday was a rest day.
Thursday was the first day I had to 'quit' a workout. It really bothered me when it happened but it was the right call. Deadlifts and cleans and burpees were just too much for my 'work in progress' back muscles to handle. I could feel it getting beaten up and just called it a day. It was crazy sore but some Ibproforen and ice/rest/elevation last night and it feel better today.
I hate the idea of taking today off given how far I feel like I still have to go but my back isn't 100%. We'll say maybe 85%. I may go and do rows.
This wasn't a 'crossfit' injury by any means. My coaches were really stressing form and deadlifts are just a lot of stress on your back. I'd slept wrong the night before and was having some back issues before I even walked into the gym. I'm feeling better than I have in a few weeks with my back/core and I think if I can keep it up it won't be too much longer before I'm able to do these things. Unfortunately for me Crossfit is lifting weight and that's the one thing my back doesn't want me doing. Baby steps.
Thursday was the first day I had to 'quit' a workout. It really bothered me when it happened but it was the right call. Deadlifts and cleans and burpees were just too much for my 'work in progress' back muscles to handle. I could feel it getting beaten up and just called it a day. It was crazy sore but some Ibproforen and ice/rest/elevation last night and it feel better today.
I hate the idea of taking today off given how far I feel like I still have to go but my back isn't 100%. We'll say maybe 85%. I may go and do rows.
This wasn't a 'crossfit' injury by any means. My coaches were really stressing form and deadlifts are just a lot of stress on your back. I'd slept wrong the night before and was having some back issues before I even walked into the gym. I'm feeling better than I have in a few weeks with my back/core and I think if I can keep it up it won't be too much longer before I'm able to do these things. Unfortunately for me Crossfit is lifting weight and that's the one thing my back doesn't want me doing. Baby steps.
Wednesday, June 18, 2014
Crossfit: Week 3 Day 2
Crossfit: Week 3 Day 2
This was an "easy" workout? I had not done hanging cleans or front squats but by the end of the workout I could cross those off my list.
Front Squats I was able to do 95# for 5 reps which while not alot was probably > 80% of my 'max' without really pushing towards over-extending myself.
The workout:
12-9-6-3
Hanging Cleans (75#)
KB Swings (35#)
200m run
It was brutal hot outside so this workout was rough for the running.
Rx was 65% of your max (don't have one) and 75# for the KB swings. I tried the 55(?)# KB and couldn't have gotten a set of 12 with them, so 75# is a distant goal.
Didn't quit and didn't come in last, (although it was close).
Not sure how to 'speed up' the workouts. Even KB swings I'm not sure how to 'go faster'. Something I need to work on.
This was an "easy" workout? I had not done hanging cleans or front squats but by the end of the workout I could cross those off my list.
Front Squats I was able to do 95# for 5 reps which while not alot was probably > 80% of my 'max' without really pushing towards over-extending myself.
The workout:
12-9-6-3
Hanging Cleans (75#)
KB Swings (35#)
200m run
It was brutal hot outside so this workout was rough for the running.
Rx was 65% of your max (don't have one) and 75# for the KB swings. I tried the 55(?)# KB and couldn't have gotten a set of 12 with them, so 75# is a distant goal.
Didn't quit and didn't come in last, (although it was close).
Not sure how to 'speed up' the workouts. Even KB swings I'm not sure how to 'go faster'. Something I need to work on.
Monday, June 16, 2014
Crossfit: Week 3! Day 1
Weight: 250.5
Third week!
I'm glad I'm sticking with this so far. Back up and on my 'normal' (still not used to it) early AM schedule so we'll hopefully keep that going.
Didn't get the rest and recovery that I had fully hoped for this weekend, but it was fun and the work in the yard needed to be done.
Shoulder a little sore, back feeling much better. Overall still feeling great after 2 weeks.
Weight went up this morning. Could be muscle, could be some weekend eating. Not sure. I'm definitely not 'skimping' the workouts and leave everyone feeling like I went swimming I'm so soaked so I'm not too worried about it. My eating has been much better these last two weeks than the weeks before that so I have to believe this will turn around. I read somewhere before I started crossfit that the scale might jump up for a few weeks so I'm just assuming my body is adjusting and I'm building muscle and that it'll sort itself out.
Today's workout was good. I tried early on to sneak in my first Rx but just couldn't get the form and ranged I needed in the wall-ball and needed a bit of 'cheat' on some of the sit-ups. I think in a few months a workout like this will be prime Rx material.
Pre-workout Strength Training:
Worked up to 105 x 5 on Push Press (shoulder press)
Workout:
20-16-12-8-4 (declining reps for 5 sets)
200m run (1 time per set)
Situps
Wall-Ball
Finished in 17:35.
Was starving when I got home and am still running 'hot' it feels like. Might need to kick in a cup of coffee to offset this early morning fog.
Third week!
I'm glad I'm sticking with this so far. Back up and on my 'normal' (still not used to it) early AM schedule so we'll hopefully keep that going.
Didn't get the rest and recovery that I had fully hoped for this weekend, but it was fun and the work in the yard needed to be done.
Shoulder a little sore, back feeling much better. Overall still feeling great after 2 weeks.
Weight went up this morning. Could be muscle, could be some weekend eating. Not sure. I'm definitely not 'skimping' the workouts and leave everyone feeling like I went swimming I'm so soaked so I'm not too worried about it. My eating has been much better these last two weeks than the weeks before that so I have to believe this will turn around. I read somewhere before I started crossfit that the scale might jump up for a few weeks so I'm just assuming my body is adjusting and I'm building muscle and that it'll sort itself out.
Today's workout was good. I tried early on to sneak in my first Rx but just couldn't get the form and ranged I needed in the wall-ball and needed a bit of 'cheat' on some of the sit-ups. I think in a few months a workout like this will be prime Rx material.
Pre-workout Strength Training:
Worked up to 105 x 5 on Push Press (shoulder press)
Workout:
20-16-12-8-4 (declining reps for 5 sets)
200m run (1 time per set)
Situps
Wall-Ball
Finished in 17:35.
Was starving when I got home and am still running 'hot' it feels like. Might need to kick in a cup of coffee to offset this early morning fog.
Crossfit: Week 2, Day 5-6
Friday was "Nancy".
It was my first 'named' workout and it was pretty intense.
5 round for time:
400m run
95# Overhead Squat, 15 reps. (I scaled to just the bar at 45#)
This was really tough. The alternating squats and running was blowing up my legs for sure. I hadn't ever done overhead squats and scaled to just the bar. It was tough but I got all 15 reps for each set and next time I think I will go heavier.
Finished 24:30.
Saturday was the 'fundamentals' class. I learned some stuff and worked on my deadlift form again. I really was hoping it wouldn't be a workout but it was, don't have much left in the tank this week. Oh well.
It was my first 'named' workout and it was pretty intense.
5 round for time:
400m run
95# Overhead Squat, 15 reps. (I scaled to just the bar at 45#)
This was really tough. The alternating squats and running was blowing up my legs for sure. I hadn't ever done overhead squats and scaled to just the bar. It was tough but I got all 15 reps for each set and next time I think I will go heavier.
Finished 24:30.
Saturday was the 'fundamentals' class. I learned some stuff and worked on my deadlift form again. I really was hoping it wouldn't be a workout but it was, don't have much left in the tank this week. Oh well.
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