AM
5000m row @ Z1, note average pace as well as range
PM
A. Clean-grip deadlift, 20 x 1 @ 215; begin a rep every :30
+
For 12:00:
Evens: 10 kettlebell swings, 53
Odds: 7 burpees
+
3 sets not for time:
15 light reverse hypers
10 glute-ham sit-ups
5 glute-ham raises
AM:
complete in 25:20.2. Average pace: 2:32. Pace ranged from 2:18 (during the first and last 1000m only) to 2:45 (not paying attention), but held 2:29-2:35 for the majority.
PM:
A. complete
+
complete
KBS took 0:20-0:21
burpees took 0:17-0:19
+
complete; +20 on the reverse hyper
CGDL felt fine, but can't imagine cleaning that weight... wore regular gym shoes, didn't think about what shoes to wear until I had already started. Also, not a fan of the reverse hyper. I've only played with it once before (a very long time ago) and now I remember why I haven't used it since.
30 April 2014
29 April 2014
Tuesday 29 April
AM
40:00 AirDyne @ Z1, off bike every 10:00 for 5 unbroken CTB pull-ups
PM
A. 1 hang squat clean + 2 split jerks, build to a tough but crisp set in 10:00
B. Back squat, build to a moderate set of 20 (yes, 20)
C1. Bent-over DB row w/back in extension & elbows high @ top, 3 x 10-15, 11X2; :60 rest
C2. Ring push-ups, 3 x max unbroken, 2020; :60 rest
D. L-sit, accumulate 60 seconds in a tough variation
AM:
complete; 600-700 cal/hr; CTB pull-ups MUCH more efficient than last week (all 5 in rhythm each time, with no stopping/hanging)
PM:
A. 180 (PR +5 for hang squat clean as well as this complex)
B. 195
C1. 15(15), 20(12), 20(14)
C2. 13, 12, 8
D. Complete on parallettes; 2x0:15, 3x0:10
40:00 AirDyne @ Z1, off bike every 10:00 for 5 unbroken CTB pull-ups
PM
A. 1 hang squat clean + 2 split jerks, build to a tough but crisp set in 10:00
B. Back squat, build to a moderate set of 20 (yes, 20)
C1. Bent-over DB row w/back in extension & elbows high @ top, 3 x 10-15, 11X2; :60 rest
C2. Ring push-ups, 3 x max unbroken, 2020; :60 rest
D. L-sit, accumulate 60 seconds in a tough variation
AM:
complete; 600-700 cal/hr; CTB pull-ups MUCH more efficient than last week (all 5 in rhythm each time, with no stopping/hanging)
PM:
A. 180 (PR +5 for hang squat clean as well as this complex)
B. 195
C1. 15(15), 20(12), 20(14)
C2. 13, 12, 8
D. Complete on parallettes; 2x0:15, 3x0:10
Hang clean + split jerks felt great today! Would have liked to try 185 but ran out of time. I think I chose the back squat weight well... Started to slow down around 14 but could have done another 4-5 reps at this weight. C1 and C2 were limited by the tempo, stayed very strict on tempo here and stopped as soon as I couldn't keep it.
28 April 2014
27 April 2014
Sunday 27 April
10 rounds @ Z1:
:60 row
:60 plank
:60 AirDyne
:60 single-unders
:60 row
:60 plank
:60 AirDyne
:60 single-unders
Complete.
Not feeling too bad after yesterday, just a little soreness in my quads. Really enjoyed the z1 session! I want to do more of this type of z1, it's so much less boring than just 30 minutes on the AD. Although I never quite got the hang of single unders...
Feeling good and very excited to start individual programming this week!
26 April 2014
Benchmark Bracket Competition
Benchmark Bracket Competition at CrossFit the Tracks with my best bud!
Event 1:
Cindy, 12:00 time cap
5 pull-ups
10 push-ups
15 squats
complete @ 90%
8 rounds + 5 pull-ups + 8 push-ups
Decided ahead of time to not go balls-out on this first event. I wasn't interested in winning the bracket, so I just plugged along for 12:00. Their pull-up bars are EXTREMELY slippery, and even with a good tape job, opened up Wednesday's rip early on this. Push-ups were the limiting factor, by far. Was doing 5 sets of 2 for the last 3 rounds.
Event 2:
Nancy, 15:00 time cap
5 rounds for time of:
400m run
15 overhead squats, 65
4 + 400m run - finished the run right at the buzzer
Gave this one 100%. Very happy with my effort, but really disappointed that I couldn't come in under the time cap. All OHS extremely easy and unbroken, with zero transition or set up time approaching the bar. Used a men's bar - was unable to hook grip it when snatching it, but it felt more stable than the women's bar does when overhead. First round done in 2:20, second round done at 5:45, third round done at 9:00, fourth round done at 12:15. I knew when the 3rd round took a little over 3:00 that it wouldn't be possible to finish in 15:00. My lower back completely tightened up when I went out for the 4th run, which became very slow and more pathetic than usual. Projected finish would have been somewhere around 15:30.
Event 3:
Mary, 12:00 time cap
5 handstand pushups
10 alternating pistols
15 pullups
complete @ 60-70%
3 rounds + 5 HSPU + 8 pistols
Didn't want to play anymore, at this point. Considered it 12:00 of skill work. HSPU standards were using an abmat but no plates, so they were much easier than usual. 2 of the 4 sets were UB, and the other 2 sets were very fast and efficient even though they were broken. Pistols were slower than normal (legs were tired!) but no misses. Did the last 8 in about 0:20, and didn't have time to pull the bees knees back up, so very happy that I'm able to do some pistols without wearing them (I wasn't sure!). Pull-ups were a DISASTER. Between the rip in my hand and the slippery bars, and having to step up to a tall bar using a J-hook every time, I wasn't in any particular rush. Almost all sets of 2-3. Had zero pulling capacity toward the end, and did a few singles on the last round. On every one of those last singles, I wasn't sure if I would be no-repped or not... it was a struggle. I really think my judge gave me a few pity reps.
Overall, this was a very fun day and a well-run event! It was nice to have a change of scenery and meet some new people. I'm really looking forward to more local competitions this year!
Event 1:
Cindy, 12:00 time cap
5 pull-ups
10 push-ups
15 squats
complete @ 90%
8 rounds + 5 pull-ups + 8 push-ups
Decided ahead of time to not go balls-out on this first event. I wasn't interested in winning the bracket, so I just plugged along for 12:00. Their pull-up bars are EXTREMELY slippery, and even with a good tape job, opened up Wednesday's rip early on this. Push-ups were the limiting factor, by far. Was doing 5 sets of 2 for the last 3 rounds.
Event 2:
Nancy, 15:00 time cap
5 rounds for time of:
400m run
15 overhead squats, 65
4 + 400m run - finished the run right at the buzzer
Gave this one 100%. Very happy with my effort, but really disappointed that I couldn't come in under the time cap. All OHS extremely easy and unbroken, with zero transition or set up time approaching the bar. Used a men's bar - was unable to hook grip it when snatching it, but it felt more stable than the women's bar does when overhead. First round done in 2:20, second round done at 5:45, third round done at 9:00, fourth round done at 12:15. I knew when the 3rd round took a little over 3:00 that it wouldn't be possible to finish in 15:00. My lower back completely tightened up when I went out for the 4th run, which became very slow and more pathetic than usual. Projected finish would have been somewhere around 15:30.
Event 3:
Mary, 12:00 time cap
5 handstand pushups
10 alternating pistols
15 pullups
complete @ 60-70%
3 rounds + 5 HSPU + 8 pistols
Didn't want to play anymore, at this point. Considered it 12:00 of skill work. HSPU standards were using an abmat but no plates, so they were much easier than usual. 2 of the 4 sets were UB, and the other 2 sets were very fast and efficient even though they were broken. Pistols were slower than normal (legs were tired!) but no misses. Did the last 8 in about 0:20, and didn't have time to pull the bees knees back up, so very happy that I'm able to do some pistols without wearing them (I wasn't sure!). Pull-ups were a DISASTER. Between the rip in my hand and the slippery bars, and having to step up to a tall bar using a J-hook every time, I wasn't in any particular rush. Almost all sets of 2-3. Had zero pulling capacity toward the end, and did a few singles on the last round. On every one of those last singles, I wasn't sure if I would be no-repped or not... it was a struggle. I really think my judge gave me a few pity reps.
Overall, this was a very fun day and a well-run event! It was nice to have a change of scenery and meet some new people. I'm really looking forward to more local competitions this year!
25 April 2014
24 April 2014
testing - Thursday 24 April
10 rounds for time:
500m row
15 burpees
500m row
15 burpees
36:21
Did better than I thought I would on this one - had been dreading it all week, and built it up in my head to be worse than it was. That's not to say it was pleasant, but it wasn't as bad as I was expecting. Settled in to a nice rhythm in the middle - looked at the clock at 11:00 in, then the next thing I saw was 27:00. Decided to keep the row sustainable and try to push it on the burpees. For 9 rounds, rowed between 2:20-2:25 (21s/m) and did the burpees quickly with a conscious effort to never stop (almost exactly 1:00 for the first 9 rounds). Transition off the rower to the burpees was always very fast, but took a good 0:10-0:15 marking the round with chalk and taking a sip of water after each set of burpees. Rowed at 2:10 for the last 500m and did the last 15 burpees AFAP. Pleasantly surprised! Really thought I would be closer to 40:00.
23 April 2014
testing - Wednesday 23 April
For time:
30 squat cleans, 145
+
(rest as needed)
+
10 sets for time:
5 unbroken CTB pull-ups
30 squat cleans, 145
+
(rest as needed)
+
10 sets for time:
5 unbroken CTB pull-ups
7:45
+
9:13
+
9:13
Squat cleans felt excellent today. Done with 10 just under 2:00, then slowed down considerably. Only the last 3 got a little ugly. Last time I did this was June of last year, finished in 6:35 but weight was only 115... !
Had absolutely zero rhythm on the first 3-4 sets of CTBs; basically came to a hanging dead stop between reps 3, 4 and 5. Picked up a little bit of rhythm in the middle sets, but then in sets 8 and 9 came dangerously close to failing at 4 (but didn't). Rested about 0:30 in the first half, which crept up to 0:45 between the last 3 sets. If this was 50 for time, instead of mandatory sets of 5, this would have been a good 4 minutes faster. I've gotten really good at the quick singles recently, but really, really need work on stringing together bigger sets.
22 April 2014
testing - Tuesday 22 April
A. Squat clean & jerk, build to a max
+
For time:
1000m row
+
For time:
1000m row
A. 185 (PR+5), cleaned 190 (PR+10) but failed the jerk
+
3:54.6
+
3:54.6
Very happy with the squat clean! Jumped: 105, 135, 155, 165, 175, 185, 190. 185 was very easy, and the jerk was much more crisp than the jerk at 175. Cleaned 190 on the first try but missed the jerk. Tried two more times, but couldn't clean it again.
Disappointed with the row. This is 4 seconds slower than my PR from over a year ago. Wanted to average 1:55 to finish just under 3:50, but wasn't able to hold 1:55 at all, and kept creeping back up to 1:57-1:58. Brushed 2:00 twice, but quickly got it back under. Down to 1:50 in the last 100m but it wasn't enough. Felt like I had no power, and had to work harder than usual to keep it under 2:00.
20 April 2014
testing - Sunday 20 April
A. DB external rotation, 1 x AMRAP/side @ 10% of CGBP max
B. Powell raise, 1 x AMRAP/side @ 10% of CGBP max
C. Trap 3, 1 x AMRAP @ 10% of CGBP max
+
“300FY”, note which bike you use
B. Powell raise, 1 x AMRAP/side @ 10% of CGBP max
C. Trap 3, 1 x AMRAP @ 10% of CGBP max
+
“300FY”, note which bike you use
A. @15, 8R/8L
B. @15, 8R/8L
C. 8 with 15s - but height on the last couple may have been questionable
+
161
B. @15, 8R/8L
C. 8 with 15s - but height on the last couple may have been questionable
+
161
Used the good black bike (same as last time). 1 calorie off from December's PR (162). Watched cal/hr for the first 9 minutes, and switched to total calories at 9:00 (was at 140). >1200 for the first minute, 1000-1100 minutes 2-3, then mostly between 900-1000 until the 9:00 mark. Dropped to 777 once when I wasn't paying attention, but got it back to 900 quickly. Sprinted the last minute but lost it in the last 0:05 - there's my one calorie. Everything actually felt really good throughout, not sure how much better I could have done...
19 April 2014
testing - Saturday 19 April
A. Deadlift, build to a max
+
For time:
50 handstand push-ups
+
Oly class
+
For time:
50 handstand push-ups
+
Oly class
A. 305, 325Fx2
+
17:28
+
snatch work, 85-95lbs
+
17:28
+
snatch work, 85-95lbs
Kind of surprised that I wasn't able to get the 325 DL. 315 is current PR from last May. Jumped from 305 to 325, and barely broke it off the ground.
HSPU have improved significantly but they didn't feel as strong today as they have recently. Mostly sets of 2 through 20, then almost all singles with a couple doubles. Was at 25 at about 6:30; second half was a little rough, with 3 or 4 fails. Used the blue gymnastics mat.
17 April 2014
testing - Thursday 17 April
A. Squat snatch, build to a max
+
For time:
20 squat snatches, 77% of A
+
For time:
50 toes-to-bar
+
For time:
20 squat snatches, 77% of A
+
For time:
50 toes-to-bar
A. 125, 130Fx3
+
3:38 @ 95
+
4:54
+
3:38 @ 95
+
4:54
Extremely frustrated with snatching. Been stuck at 125 since August. The good news is that this made the 20 @ 77% very easy - could have (should have) gone faster (all singles). Wanted to beat 4:00, and when it was obvious I was going to do that, I kind of coasted through the second half. Toes to bar have improved, but still not my favorite. Sets of 5 until 30, then a couple sets of 4, couple sets of 3, singles to finish.
16 April 2014
testing - Wednesday 16 April
AM:
25:00 AD @ z1 (500-600 cal/hr)
PM:
A1. Shoulder press, build to a max
A2. Weighted pull-up, build to a max
B. Unweighted ring dips, 10 x 2, 20X1; begin a set every :60
+
A2. Weighted pull-up, build to a max
B. Unweighted ring dips, 10 x 2, 20X1; begin a set every :60
+
10:00 AirDyne @ Z1
A1. 104, 110F, 108Fx2
A2. 205.5 (173 + 32.5) - PR
B. complete
+
complete (600-700 cal/hr)
AM weight @ home = 169lbs
PM weight @ gym (including belt) = 173lbs
Disappointed with the shoulder press (max is 108 from August). Used the men's bar for 104 and 110, then switched to the women's bar for the attempts @ 108, but couldn't get past my nose. Weighted pullups and ring dips felt good!
Disappointed with the shoulder press (max is 108 from August). Used the men's bar for 104 and 110, then switched to the women's bar for the attempts @ 108, but couldn't get past my nose. Weighted pullups and ring dips felt good!
| FOODS | Calories | Carbs | Fat | Protein | Cholest | Sodium | Sugars | Fiber |
| Breakfast | ||||||||
| Egg - Whole, Raw, Extra Large, Xl, 3 egg | 240 | 0g | 15g | 21g | 630mg | 240mg | 0g | 0g |
| Pure Farms - Applewood Smoked Bacon, 1 fried slice (12g) | 50 | 0g | 4g | 4g | 15mg | 170mg | 0g | 0g |
| Red Potato - Red Potato - Small, 222 g | 150 | 39g | 0g | 5g | 0mg | 0mg | 2g | 3g |
| Lunch | ||||||||
| Beverly Int'l - Ump Vanilla Protein Powder, 1 scoop (31.5g) | 120 | 5g | 3g | 20g | 10mg | 170mg | 1g | 1g |
| Trader Joe's Gluten Free Oats - Rolled Oats, 1/2 cup | 150 | 27g | 3g | 6g | 0mg | 0mg | 1g | 4g |
| Trader Joe's - Almond Butter Raw Crunchy Unsalted, 32 grams (2 tbsp) | 190 | 6g | 17g | 8g | 0mg | 0mg | 2g | 3g |
| Post-WO | ||||||||
| Beverly Int'l - Ump Vanilla Protein Powder, 1 scoop (31.5g) | 120 | 5g | 3g | 20g | 10mg | 170mg | 1g | 1g |
| Genr8 Vitargo® S2™ Muscle Fuel and Recovery Unflavored - Supplment, 0.5 scoops | 70 | 18g | 0g | 0g | 0mg | 0mg | 0g | 0g |
| Dinner | ||||||||
| Avocado - Californian, Raw, 140 g | 225 | 12g | 21g | 3g | 0mg | 5mg | 1g | 10g |
| Beef - Flank Steak (Usda Round Steak), 6 oz/84g | 340 | 0g | 16g | 48g | 140mg | 60mg | 0g | 0g |
| Trader Joe's - White Jasmine Rice, 1/2 cup - Dry | 320 | 70g | 0g | 6g | 0mg | 0mg | 0g | 0g |
| Snack | ||||||||
| Egg - Whole, Raw, Extra Large, Xl, 3 egg | 240 | 0g | 15g | 21g | 630mg | 240mg | 0g | 0g |
| TOTAL: | 2,215 | 182g | 97g | 162g | 1,435mg | 1,055mg | 8g | 22g |
15 April 2014
testing - Tuesday 15 April
8:00 build to power clean max, clock starts @ 85
2:00 rest
8:00 AMRAP power cleans @ 90% A
2:00 rest
8:00 AMRAP power cleans @ 90% A
185 (PR+5)
+
19 @ 165 (1 miss)
+
19 @ 165 (1 miss)
Really happy with that! In October, PR'ed @ 170 and got 18 @ 155 (4 misses). Power clean is now 5lbs more than squat clean... really antsy to test a max squat clean!
Built very quickly: 105, 135, 155, 165 - done in the first 3:00. Then 175, 180, 185, with about 0:90 between each.
| FOODS | Calories | Carbs | Fat | Protein | Cholest | Sodium | Sugars | Fiber |
| Breakfast | ||||||||
| Egg - Whole, Raw, Extra Large, Xl, 3 egg | 240 | 0g | 15g | 21g | 630mg | 240mg | 0g | 0g |
| Pure Farms - Applewood Smoked Bacon, 1 fried slice (12g) | 50 | 0g | 4g | 4g | 15mg | 170mg | 0g | 0g |
| Red Potato - Red Potato - Small, 222 g | 150 | 39g | 0g | 5g | 0mg | 0mg | 2g | 3g |
| Lunch | ||||||||
| Beverly Int'l - Ump Vanilla Protein Powder, 1 scoop (31.5g) | 120 | 5g | 3g | 20g | 10mg | 170mg | 1g | 1g |
| Trader Joe's Gluten Free Oats - Rolled Oats, 1/2 cup | 150 | 27g | 3g | 6g | 0mg | 0mg | 1g | 4g |
| Trader Joe's - Almond Butter Raw Crunchy Unsalted, 32 grams (2 tbsp) | 190 | 6g | 17g | 8g | 0mg | 0mg | 2g | 3g |
| Post-WO | ||||||||
| Beverly Int'l - Ump Vanilla Protein Powder, 1 scoop (31.5g) | 120 | 5g | 3g | 20g | 10mg | 170mg | 1g | 1g |
| Genr8 Vitargo® S2™ Muscle Fuel and Recovery Unflavored - Supplment, 0.5 scoops | 70 | 18g | 0g | 0g | 0mg | 0mg | 0g | 0g |
| Dinner | ||||||||
| Avocado - Californian, Raw, 140 g | 225 | 12g | 21g | 3g | 0mg | 5mg | 1g | 10g |
| Beef - Flank Steak (Usda Round Steak), 6 oz/84g | 340 | 0g | 16g | 48g | 140mg | 60mg | 0g | 0g |
| Trader Joe's - White Jasmine Rice, 1/2 cup - Dry | 320 | 70g | 0g | 6g | 0mg | 0mg | 0g | 0g |
| Snack | ||||||||
| Kirkland Signature (Costco) - Boneless Skinless Chicken Breast Tenderloin - Corrected, 2 oz | 55 | 0g | 1g | 13g | 30mg | 100mg | 0g | 0g |
| TOTAL: | 2,030 | 182g | 83g | 154g | 835mg | 915mg | 8g | 22g |
Subscribe to:
Posts (Atom)