Better Sam

Friday 2010.12.24

“Annie”
50-40-30-20-10 reps for time:
Double-Unders
Sit-Ups

7:01

20-ish seconds slower than my PR, but I did the sit-ups this time unanchored.  Not as bad as I expected given that my double-unders have been feeling off.

Wednesday 2010.12.22

5K Row — 21:45.3

Took a little break in the middle to go get inhaler.  Dammit.  Still really slow.

Afterward rowed a leisurely 1000m to cool down, then rolled and stretched.

Monday 2010.12.21

“DT”
5 rounds for time:
12 Deadlifts, 105#
9 Hang Power Cleans, 105#
6 Push Jerks, 105#
13:34

Friday 2010.12.17

Gimp Workout #3 

CrossFit Buy In
Bench Press
10 sets of 3 @ 80# working on explosiveness

CrossFit Workout
Complete as many rounds as possible in 20 minutes of:
7 Kettlebell Snatches, each arm
14 Pull-ups
21 Goblet Squats (subbed ring-assisted pistols, right leg only.)
5 rounds even. Pistol-ish-es sucked.

Wednesday 2010.12.15

Gimp Workout #2

21-15-9 reps for time:
1-legged push-ups
Toes-to-bar, questionable form

~13:00

Gimp Workout #1

21-15-9 reps for time:
Seated Press, 45#
Sit-Ups

~6:30, I think.

Monday 2010.12.13

About a week ago I started to experience a recurrence of certain of the symptoms associated with my stress-fractured sacral ala. Which was not happy news since, y’know, I thought I healed that shit ages ago. And because said symptoms are pretty painful bouts of shooty lower back / leg pain that make it hard to do nice things like sleep and walk. Not to mention that when I lie down it takes 30 minutes to get back up again.

Aaanyway… a week of intense rest later my sacral ala is actually feeling a lot better. However my left knee has decided to swell up to twice it’s normal size and get so stiff I can hardly bend it.

Seriously, what the fuck, body? Are my joints conspiring against me? I would understand if I had actually done something to offend you, but I have been pretty gentle lately. Ick!!

Tuesday 2010.12.07

Return to workouts!

CrossFit Cash Out

5 rounds for time of:
10 Kettlebell Snatches, each arm 24/16kg
20 Sit-ups
40 Double Unders

10:37

Saturday 2010.12.04

USAPL Powerlifting Meet in KOP

Back Squat
85kg (187lb)
90kg (198lb)
95kg (209lb) (F)

Bench Press
55kg (121lb)
60kg (132lb)
65kg (143lb) (F)

Deadlift
90kg (198lb)
105kg (231lb)
115kg (254lb) (F)

Total: 255kg (562lb)

Yeah, so not my best performance.  The weights I succeeded in lifting were on the easy side for me.  In my defense, I did this after about 5 hours of sleep, a 4:30am wake-up time, a 2-hour drive, and 3-4 days of a nasty stomach-flu-ish-thing.  Was not in a good mental place to push myself to lift the heavy stuff.  Just felt like quitting as soon as it got kinda heavy.  Weak sauce!

Wednesday 2010.12.1

Kinda-rest-day.

Screwed around with some back squat form practice @45/65/95#.  Probably did about 5 sets of 5 or so.  Felt strangely nauseous and lay down for a little while after this.

Later, revived:

5K Row — 23:10.4.

Took it super slow partly because it was just a muscle warmer-upper, and partly because I was having asthma issues.  Let’s just say I did not push myself to a pace at which I would have needed to breathe heavily.   Actually stopped dead for about a minute at 1000m to go get an inhaler (which for some reason turned out to do basically nothing.  Is it empty?  Weird.)  Last recorded 5K time was 20:29, so you can see how slow I was going 😉