Archive for June, 2011

Wednesday 2011.06.29

June 30, 2011

Lifting

Back Squat
150×5, 175×3, 195×5. 

Bench Press
100×5, 115×3, 128×2. 

CrossFit Workout of the Day

15-12-9-6-3 Reps For Time:
Chest-to-bar Pull-Ups Ring Rows
Ring Push-Ups
Front Squat, 110#

Run 150m after each round.

23:13.  God damn this hurt.  Shoulders and neck are already pretty f-ed up from prior week of abuse.  Ring push-ups are f-ing hard.  Time for some REST!

Tuesday 2011.06.28

June 28, 2011

Warm-Up / Mobility

Hip flexor / quad stretch
(knee on abmat, foot on wall, alternating pushing shoulders back towards wall and stretching forward into hip flexor every 10 seconds)
2 minutes each side.

Upper back / shoulder roll-out.

Lifting

Sumo Deadlift
125×3, 145×3, 160×10

Strict Press
64×3, 72×3, 82×5 

CrossFit Cash Out

30, 20, 10 Reps For Time:
Overhead Reverse Lunges, 65#
Pull-Ups
9:30. 

After-Party

GHD Sit-Ups
5 sets of 10, trying to work on keeping back extended.

Monday 2011.06.27

June 27, 2011

CrossFit Buy In

Ring Rows

3 sets of 10.  Feet slightly forward of rings.

CrossFit Workout of the Day

Box Squats

45×2, 95×2, 115×2, 135×2, 155×2, 155×2 (all +chains 80lbs at top)

CrossFit Cash Out

21-15-9 Reps For Time:
Box Jumps, 24”
Handstand Push-Ups (to 1 abmat)

16:13.  Slower than the last time I did it by at least 45 seconds… and felt WAY worse.  Shoulders were screaming from the very first set.  Maybe a DT hangover?  Got down to singles by the end when last time I was doing sets of 3… Hopefully better next time!

Friday 2011.06.24

June 24, 2011

Lifting

Back Squat
140×3, 160×3, 185×4

Bench Press
94×3, 108×3, 122×4

Ugh this did not go well.  Maaayyyy have not gotten quite enough sleep last night…

But later, post-kinda-napping…

CrossFit Workout of the Day, Level 2

“DT”
5 rounds for time of:
12 Deadlifts, 110lbs
9 Hang Power Cleans, 110lbs
6 Push Jerks, 110lbs

7:46. Approx. 6-minute PR!!

CrossFit Workout of the Day, Level 1

3 Rounds For Time:
30 Kettlebell Swings, 16kg
40 Squats
50 Double Unders

9:23.  Apparently DT is a good warm-up.  Yay! 

Thursday 2011.06.23

June 23, 2011

Skill Practice / Lifting

Warm Up
3 Rounds:
250m row
10 push-ups (diamond, regular, wide)
10 knees to elbows, strict-ish
250m row
10 pull-ups (narrow chin, regular, wide)
10 hip extensions

Clean & Jerk
2 on the minute for 10 minutes, 128#

Kinda ran out of energy.

Wednesday 2011.06.22

June 22, 2011

Skill Practice / Lifting

Warm Up
3 Rounds:
150m run
10 HSPU (to 1 abmat, kipping)
10 GHD sit-ups
150m run
10 muscle-up transitions (sit in blue band)
10 back extensions 

Sumo Deadlift
115×5, 135×5, 155×10

Press
58×5, 68×5, 76×5

CrossFit Buy In

100 sledgehammer strikes, 10#

CrossFit Workout of the Day

5 rounds for time:
5 front squats, 135#
10 ring dips, red band

9:06.

CrossFit Cash Out

1RM turkish get-up

62# barbell, up and down, both sides. 

Tuesday 2011.06.21

June 21, 2011

CrossFit Buy In

20 L Pullups super strict. No kipping. No bent knees. Full range.
Subbed L-Sit practice on parallel bars. 

CrossFit Workout of the Day

3 rounds for time of:
50 Double Unders
25 Wallball 2-for-1s, 20lbs  14lbs

9:15.  

CrossFit Cash Out

Accumulate 2 minutes in freestanding handstand (with a little balance help from OT!)

Monday 2011.06.20

June 20, 2011

Back Squat
135×5, 150×5, 175×7

Bench Press
85×5, 105×5, 115×7 

2011 CrossFit Northeast Regionals

June 19, 2011

What to say about this.

Frustration = Expectation – Reality.

I did not have delusions of grandeur here.  I have many, many weaknesses as an athlete, and the regionals workouts played to quite a few of them.  

However, I expected certain things to go better than they did.  In particular, I did not expect to get essentially eliminated from the fourth workout by losing half of my hand skin to the pull-up bar.  Standing out there unable to summon the strength to put my bleeding hands back on the bar fast enough, watching the clock tick away while I attempted ever more desperate hand orientations and losing ever more hand skin to get in one pull-up at a time was one of the most frustrating places I have been as an athlete.  

Logically I know it’s stupid to beat myself up over having a self-preservation instinct and the sense to wonder if a world of pain is really worth it to move up to at best mid-field.  But emotionally the fact that I couldn’t just grab the fucking bar and push through it makes me feel weak.  And knowing that I can do that workout just fine under less extreme hand skin circumstances makes me annoyed.  I suppose this is what they call “character building.”  I am not enjoying it.  Although I guess that’s maybe required.

Bright sides: zero to eight handstand push-ups in two weeks; 100% PR on workout #3; so little actual working out was done over the weekend that I feel positively fresh today; this guy didn’t know about the Games until I told him about it in March, and he ended up finishing 4th in the Latin America Regional 🙂

For Posterity

Workout #1 (15 minute cap; 1sec penalty for each meter and HSPU incomplete.)
1000m run
30 HSPU
1000m row
 8 HSPU (32:02)

Workout #2
Thruster ladder
Women Weights (lbs):  105, 115, 125, 130, 135, 140, 145, 150, 155, 160, 165, 170, 175, 180, 185 
125.

Workout #3 (12 minute cap)
21-15-9 reps for time of:
Deadlift (205lbs)
Box jump (24”)
7:21.

Workout #4 (25 minute cap; 1sec penalty for each rep incomplete)
For Time:
100 Pull-Ups
100 Kettlebelll Swings, 16kg
100 Double-Unders
100 Overhead Squats, 65#
95 Pull-Ups (30:05)

Sunday 2011.06.12

June 12, 2011

Made up workouts from Monday because they looked… fun?

CrossFit Workout of the Day

Snatch
1, 1, 1

83, 93, 103, 108, 113, 118F, 115.  8# PR!  Think I can go higher easily too — 113 was a solid power snatch.  115 was the ugliest pressed out snatch you’ve ever seen.  Ha.

CrossFit Cash Out

7 rounds for time of:
20 Calorie Row
7 Snatches (squat) at 50% of 1RM 75#

21:55.  Okay, I didn’t read this too closely and thought it was power snatches, a notion I was relieved of immediately after my first snatch when Keith yelled at me to start squatting.  Hence I may have gone slightly too heavy.  Although really it wasn’t the weight so much as having to squat after rowing…?  Back started to ache like crazy after about round 2.  Must fix snatch form.