30:00 Row for Calories
- Calories rowed = 540
- I did not hit this one at 100% as this was supposed to be a light active recovery day for me. It was hard to know how to pace this because I rarely row for longer than 15-20 minutes and when I do it's usually as a recovery piece.
- Was feeling pretty lousy this morning with all the usual aches and pains - back, right knee, shoulders. I feel much better after today's workout!
Friday, November 9, 2012
Wednesday, November 7, 2012
Wednesday November 7th, 2012
Today's workout was a really tough one. Took me almost an hour and a half and most sets had pretty short rest in between.
A. Hang Snatch Cluster, 1.1.1 x 3 sets, Rest 3:00
- Did all 3 sets at 155#. Was hoping to hit 165. I actually made an attempt on my 3rd set and missed. Again, I think I'm not aggressive enough in my 3rd pull sometimes. Anyway, I shook it off and dropped down to 155.
B1. Deadlift, 20x1, 2-3 reps x 10 sets, Rest :45
- All sets at 315#. Kept form consistent with no rounding of the back. This weight felt heavy but not dangerously heavy.
B2. Weighted Pronated Pull-Up Cluster, 1.1 x 10 sets, Rest 1:00
- All sets with 53# KB
C1. Squat Clean Cluster @ 135#, 5.5 x 3 sets, Rest 1:00
- These were challenging. Especially the second cluster of 5.
C2. CTB Pull-Up Cluster, 7.5 x 3 sets, Rest 1:00
- Was happy to get through all of these unbroken. My grip was pretty fired from everything I did today. Shoulders still feel shitty on pull-ups due to some rotator cuff tendinitis I think.
A. Hang Snatch Cluster, 1.1.1 x 3 sets, Rest 3:00
- Did all 3 sets at 155#. Was hoping to hit 165. I actually made an attempt on my 3rd set and missed. Again, I think I'm not aggressive enough in my 3rd pull sometimes. Anyway, I shook it off and dropped down to 155.
B1. Deadlift, 20x1, 2-3 reps x 10 sets, Rest :45
- All sets at 315#. Kept form consistent with no rounding of the back. This weight felt heavy but not dangerously heavy.
B2. Weighted Pronated Pull-Up Cluster, 1.1 x 10 sets, Rest 1:00
- All sets with 53# KB
C1. Squat Clean Cluster @ 135#, 5.5 x 3 sets, Rest 1:00
- These were challenging. Especially the second cluster of 5.
C2. CTB Pull-Up Cluster, 7.5 x 3 sets, Rest 1:00
- Was happy to get through all of these unbroken. My grip was pretty fired from everything I did today. Shoulders still feel shitty on pull-ups due to some rotator cuff tendinitis I think.
Tuesday, November 6, 2012
Tuesday November 6th, 2012
Very successful day in the gym today. I felt like I maintained a great pace through all 5 of these workouts.
1. 5:00 AMRAP of 5 Toes to Bar, 25 Double Unders
- Score 9 Rounds + 15 reps. I felt like I crushed this one. Messed up 2-3 times on Double Unders but other than that I did really well. Lost my kip on last round of TTB's but still did reps unbroken.
** 5:00 Rest
2. 5:00 AMRAP of 10 Wall-Balls (w/ 30# WallBall), 10 Cal Airdyne
- It's been a while since I used the 30# WallBall and it took some adjusting to. Main thing was that I had to adjust my distance from the wall because I wasn't getting the same bounce off the wall that I'm used to. First few reps sloppy but OK after that. Kept Airdyne pace at > 30 kph. Not blistering fast but not dog slow . I think I got 5 rounds
** 5:00 Rest
3. 5:00 AMRAP of 10 OHS @ 65#, 10 Burpees
- This WOD was the worst of the 5 for me. Was not expecting this to be so tough. My burpee pace was not great. OHS's were unbroken (as they should be using Women's weight!) but started feeling awkward towards the end. 5 Rounds on this WOD.
** 5:00 Rest
4. 5:00 AMRAP of 10 Box Jumps, 10 Airdyne Cals
- Box Jumps were good today. Airdyne pace again at about 30 kph. 5 or 6 rounds on this, I forget
** 5:00 AMRAP of 5 KB Clean and Press @ 2 35# KB's, Run 100M
- Got done with my 10th run right as clock hit zero so, 10 full rounds! This WOD felt the fastest and easiest of them all.
1. 5:00 AMRAP of 5 Toes to Bar, 25 Double Unders
- Score 9 Rounds + 15 reps. I felt like I crushed this one. Messed up 2-3 times on Double Unders but other than that I did really well. Lost my kip on last round of TTB's but still did reps unbroken.
** 5:00 Rest
2. 5:00 AMRAP of 10 Wall-Balls (w/ 30# WallBall), 10 Cal Airdyne
- It's been a while since I used the 30# WallBall and it took some adjusting to. Main thing was that I had to adjust my distance from the wall because I wasn't getting the same bounce off the wall that I'm used to. First few reps sloppy but OK after that. Kept Airdyne pace at > 30 kph. Not blistering fast but not dog slow . I think I got 5 rounds
** 5:00 Rest
3. 5:00 AMRAP of 10 OHS @ 65#, 10 Burpees
- This WOD was the worst of the 5 for me. Was not expecting this to be so tough. My burpee pace was not great. OHS's were unbroken (as they should be using Women's weight!) but started feeling awkward towards the end. 5 Rounds on this WOD.
** 5:00 Rest
4. 5:00 AMRAP of 10 Box Jumps, 10 Airdyne Cals
- Box Jumps were good today. Airdyne pace again at about 30 kph. 5 or 6 rounds on this, I forget
** 5:00 AMRAP of 5 KB Clean and Press @ 2 35# KB's, Run 100M
- Got done with my 10th run right as clock hit zero so, 10 full rounds! This WOD felt the fastest and easiest of them all.
Monday, November 5, 2012
Monday November 5th, 2012
Today's workout felt "heavy"! I definitely have a date with a Foam Roller when I get home tonight!
A. Front Squat: 5 sets of 3 reps @ 80%
- I worked with 210#. Felt pretty good on these today.
B1. Above the Knees Power Clean Cluster 1.1.1.1 x 5 sets, Rest 1:00
- Weights used were: 185, 205, 210, 215, 220 (failed on very last rep)
- These got very tough. I started Split Cleaning at 210 I think. Technique was OK.
B2. Close Grip Bench Press Cluster @ 20x1, 1.1.1 x 5 sets, Rest 1:00
- I wasn't sure how heavy to go on these. Had to feel this out a bit. Started at 185 and worked up to 205. I had some problems keeping my shoulders actively engaged by retracting my shoulder blades. I caught myself shrugging and felt all sorts of pain whenever I let that happen. My shoulders have really been feelin worn out lately.
C1. Front Rack Walking Lunges @ 11x0, 4-6 reps x 3 sets @ "heavy weight"
- These felt miserable today. Haven't done these in a couple weeks and I don't miss this movement!
- First set was supposed to be @ 165# but I forgot to put the second plate on....oops! Ended up doing an unbalanced set with 150# !!! 2nd and 3rd sets were at 185# and these sucked!!!
C2. GHD Raises @ 30x1, 8-10 reps x 3 sets, Rest 1:30
- I had the same experience with these as I did last week. First set felt incredibly awkward and I was feeling some pain in the back of my knees for some reason. 2nd and 3rd sets felt better but these were difficult for me today.
Overall, left the gym feeling like I pushed myself and got stuff accomplished today. Workouts like this can feel boring and tedious but they are also effective and necessary.
A. Front Squat: 5 sets of 3 reps @ 80%
- I worked with 210#. Felt pretty good on these today.
B1. Above the Knees Power Clean Cluster 1.1.1.1 x 5 sets, Rest 1:00
- Weights used were: 185, 205, 210, 215, 220 (failed on very last rep)
- These got very tough. I started Split Cleaning at 210 I think. Technique was OK.
B2. Close Grip Bench Press Cluster @ 20x1, 1.1.1 x 5 sets, Rest 1:00
- I wasn't sure how heavy to go on these. Had to feel this out a bit. Started at 185 and worked up to 205. I had some problems keeping my shoulders actively engaged by retracting my shoulder blades. I caught myself shrugging and felt all sorts of pain whenever I let that happen. My shoulders have really been feelin worn out lately.
C1. Front Rack Walking Lunges @ 11x0, 4-6 reps x 3 sets @ "heavy weight"
- These felt miserable today. Haven't done these in a couple weeks and I don't miss this movement!
- First set was supposed to be @ 165# but I forgot to put the second plate on....oops! Ended up doing an unbalanced set with 150# !!! 2nd and 3rd sets were at 185# and these sucked!!!
C2. GHD Raises @ 30x1, 8-10 reps x 3 sets, Rest 1:30
- I had the same experience with these as I did last week. First set felt incredibly awkward and I was feeling some pain in the back of my knees for some reason. 2nd and 3rd sets felt better but these were difficult for me today.
Overall, left the gym feeling like I pushed myself and got stuff accomplished today. Workouts like this can feel boring and tedious but they are also effective and necessary.
Sunday November 4th, 2012
This was a scheduled Rest Day. However; I was feeling restless! I had planned to do 2 of the WOD's from the Garage Games Competition at CrossFit Southie next weekend but I ended up backing off this plan somewhat.
A. Work up to heavy weight of the following complex:
- 2 Power Clean, 2 Front Squat, 2 Shoulders to Overhead
- I worked up to 225# which felt pretty solid actually. 225 was tough but I may have been able to hit 235. I decided not to push it though.
B. 3 Rounds (not for time)
- 5 Squat Snatch @ 115#, 30 Double Unders, recover fully between rounds
- Did this to just to work on consistency of skills. Shoulders started feeling a little beat up.
A. Work up to heavy weight of the following complex:
- 2 Power Clean, 2 Front Squat, 2 Shoulders to Overhead
- I worked up to 225# which felt pretty solid actually. 225 was tough but I may have been able to hit 235. I decided not to push it though.
B. 3 Rounds (not for time)
- 5 Squat Snatch @ 115#, 30 Double Unders, recover fully between rounds
- Did this to just to work on consistency of skills. Shoulders started feeling a little beat up.
Saturday, November 3, 2012
Saturday November 3rd. 2012
A. 6:00 Row for Calories
- I hit this one at about 90%. I was aiming for a pace of about 1:42/500M. I ended up rowing at a pace of 1:42.8. Calories rowed were 140.
5:00 Rest
B. AMRAP 10:00 of
- 25 Double Unders, 10 KB Snatches (5/Arm) @ 24kg
- The snatches went much better than they did last week and the shoulder is feeling better. Double Unders were fine today and I only messed up a few times. Most sets unbroken. Final rounds were 11 even. I feel like I did really well on this one.
5:00 Rest
C. 5 Rounds for Time
- 100M Run, 10 Deadlifts @ 185#, 10 Lateral Burpees
- Time was 5:20
- I hit this one at about 90%. I was aiming for a pace of about 1:42/500M. I ended up rowing at a pace of 1:42.8. Calories rowed were 140.
5:00 Rest
B. AMRAP 10:00 of
- 25 Double Unders, 10 KB Snatches (5/Arm) @ 24kg
- The snatches went much better than they did last week and the shoulder is feeling better. Double Unders were fine today and I only messed up a few times. Most sets unbroken. Final rounds were 11 even. I feel like I did really well on this one.
5:00 Rest
C. 5 Rounds for Time
- 100M Run, 10 Deadlifts @ 185#, 10 Lateral Burpees
- Time was 5:20
Friday, November 2, 2012
Friday November 2nd, 2012
Today's workout featured some all-out intensity, short time duration intervals with full recovery in between. I liked doing these as I think that my work capacity could be better at this short time domain stuff.
A. 4 sets of...
- 5 Power Snatch @ 115#, 12 Burpees, Rest 4:00 between sets
- My times were :37, :38, :37, :38. How is that for consistency?! I tried to focus on being smooth and efficient on the snatches and balls-out on the Burpees.
B. 4 sets of...
- 10 Thrusters @ 105#, Run 100M, Rest 4:00 between sets
- Times were :38, :38, :37, :37. Again, pretty consistent and I'm pleased with how these went.
C. 10:00 Recovery Row (Zone 1)
A. 4 sets of...
- 5 Power Snatch @ 115#, 12 Burpees, Rest 4:00 between sets
- My times were :37, :38, :37, :38. How is that for consistency?! I tried to focus on being smooth and efficient on the snatches and balls-out on the Burpees.
B. 4 sets of...
- 10 Thrusters @ 105#, Run 100M, Rest 4:00 between sets
- Times were :38, :38, :37, :37. Again, pretty consistent and I'm pleased with how these went.
C. 10:00 Recovery Row (Zone 1)
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