January 31, 2014

Daily score: 6
Feeling better, not quite energetic but wanted to workout.  Got a massage this morning and everything feels pretty good.


Workout:


A. Clean grip deadlift @31x1; 5-6x5; rest 2 min (increase weight from last week)

165 x 5
175 x 5
175 x 6
175 x 6
185 x 5


B. Push press @31x3; 8-10x5; rest 2 min

65 x 10
65 x 10
65 x 10
70 x 10
70 x 10 (last one was a bit of a push jerk)

+
7 burpees AFAP
row sprint 30 seconds @100%
rest 3:30
x6 sets

Rows: 145, 140, 140, 135, 140, 140


The 185 deadlifts were tough.  Especially the last one.  My back curved a bit.  The hard part is the quick upward motion...obviously, I guess.  The slow down is okay.  I used straps.  The push presses are tough after rep 7 but I think I'll go up more in weight next time.   Last week the hold at the top felt difficult but today it was more the press.  The burpees/row were fun again.  I had my coach watch my rowing form.  Last time I kept bouncing toward the back of the seat but I've corrected that now.  I just feel like I should be able to go faster!  Lol!  Someday :)

January 29, 2014

Daily score: 4
I've got cold of some sort.  Feel achy, tired, stuffy, etc.  Shoulda stayed home from work and slept.  But I'm off tomorrow so I should recover.  My biceps and quads are pretty sore.

Workout:


A1. High hang power clean 3, 3, 3, 3, 3; rest 10 seconds

Started with 95# for 3 x 3 x 3, then failed the 2nd rep on the 4th set, then 85# x 3 x 3

A2. 30" box jumps 5 reps x5; rest 3 min

No prob.  Stepped down.

B. Heavy russian KBS; 10 unbroken x5; rest 2 min

1.5 pood


+
Sprint 50m @100% effort
rest 1:30
x10

First 2 sprints were 11 seconds all the rest were 10.  I had to run 25m then turn around and run back.  Was dark and rainy outside so I did it in the gym.

After watching my hang clean video I wish I'd just stayed with 95# and tried to dive lower under it.  Next time.  The box jumps went well.  I'm still a little intimidated but getting less so.  KBS were heavy but next time I'll try heavier.  I could have done more reps easily...at least to eye level.  The sprints were okay.  It stunk to have to turn around but better than running outside in the dark.  I already feel my shins getting sore from sprinting.  Other than this stupid cold, I'm feeling good.

January 28, 2014

Daily score: 8

Workout:


A. Eccentric only pull ups @31J2; 7-9x5; rest 2min (unloaded)

7, 7, 7 (rep 6 starting to look ugly), 7 (very ugly), 5 (so ugly I called it good)

B. Seated single arm neutral grip DB shoulder press @31x3; 10-12x5;
rest 1 min bw arms (increase weight from last week)

25# x 10 for all 5 sets

C1. Bench press; 10-12x5; rest 1 min

65# x 12
65# x 12
65# x 12
65# x 11
65# x 9

C2. Bent over single arm DB rows; 10-12x5; rest 2 min

20# x 12
25# x 12
30# x12
30# x 12
30# x 10

D. FLR on rings; accumulate 3 min for time


1min, 40, 40, 40 seconds (rest 30 sec in between)


Pull-ups:  the slow descent became faster by the 3rd set, 6th rep.  After that the 2 second hold at the top also got sloppy.  I love these though.  I can feel them making me stronger.  Single arm press were tough with more weight.  The last couple reps were shaky.  Bench press was good.  Still weak in the right anterior shoulder.  Rows were better with more weight.  I'm trying to be careful not to use my whole body to lift the DB when it gets heavy.  FLR was harder than I expected!  Love it though.

January 27, 2014

Daily score: 8

Workout:


A. Back squat @32x1; 8-10x5; rest 90 seconds (increase weight from last week)

75# x 8 for all 5 sets

B. Rear foot elevated DB split squats @20x0; 8-10x4/leg; rest 1 min bw legs

30# x 10
30# x 8
30# x 8
30# x 8

C. Barbell hip thrusts; 15-20x4; rest 2 min

65# x 20
65# x 20
65# x 20
75# x 16

D. Good mornings @33x1; 12-15x4; rest 2 min (increase weight from last week)

45# x 12

45# x 15

55# x 15

55# x 15

Tempo squats are definitely the hardest part of this workout.  By rep 6, I'm hurting.  I've found that the first thing to 'give' is my low back.  It gives during the 2 second hold at the bottom, I roll forward and then coming up my butt goes back and knees fall in a little.  That's on rep 7 or 8.  The DB squats felt good.  Hip thrusts I felt more in my glutes this time.  Good mornings were all hamstring and some challenge to my core strength.  I think I can do more weight, they are just tough because they are so slow.  Thanks!

January 26, 2014

Daily score: 8

Workout:


A. 1 1/4 back squats 8-10x4; rest 2 min

65# x 10
65# x 10
75# x 10
85# x 8

B. Barbell reverse lunges; 24 alt'ing steps x4; rest 2 min

45#, 65, 65, 65

C. Eccentric only weighted pull ups; 2-3x5 @as slow of an eccentric as
possible); rest 2 min

13# x 3
13# x 3
26# x 3
26# x 2
13# x 3

D. Bent over single arm DB rows; 10-12x4; rest 1 min bw arms

25# x 12

30# x 10

30# x 12

30# x 12

I cannot believe how hard those squats became.  I felt like my low back would fatigue and I'd start leaning forward.  Burning in legs.  And once again, my right leg kinda seized up.  Just got really tight, especially the hip flexors, in between sets.  The lunges were tough by rep 18, but not so bad.  The eccentric pull ups were again really hard.  The 4th set that I tried to do with 26# was pretty ridiculous.  I basically descended a mili-second less than falling...well maybe not that bad, but it wasn't great.  My biceps are still sore.  Single arm rows felt good, challenging to finish all 12.  Good times...getting stronger!

January 25, 2014

Daily Score: 8

Workout:


A. Clean grip deadlift @31x1; 5-6x5; rest 2 min (use straps for grip)

135# x 6
155# x 6
155# x 6
175# x 5
175# x 6


B. Push press @31x3; 8-10x4; rest 2 min

65# x 9
65# x 8
65# x 9
65# x 9

+
7 burpees AFAP
row sprint 30 seconds @100%
rest 3:30
x5 sets

It took me about 1 minute for each round, give or take a few seconds.  Meters:
150, 150, 145, 145, 145

I took a rest day yesterday and was surprised to feel what seemed even more sore this morning.  My abs, hamstrings, and arms in general were aching :).  It's crazy.  I feel like CrossFit hasn't really been making me sore for awhile...but now, well, it's working :).  The slow descent on the dead lift made it tough to keep my back straight.  It's a little tight tonight.  The push press was tough too...getting used to the tempo work is a bit of a mental adjustment.  More slow torture rather than aggressive movement.  The WOD was fun.  It was good to just go all out on the rower.  I think 30 seconds was about as long as I could keep that pace.  And I kept slipping toward the back of the seat.  My coach gave me some pointers and that improved.  I rolled out my legs on the foam roller after.  Ready for another day!

January 23, 2014

Daily score: 8

Workout:

A. Eccentric only pull ups @31J2; 6-8x5; rest 2min (unloaded)

8, 8, 6, 6, 5

B. Seated single arm neutral grip DB shoulder press @31x3; 10-12x5; rest 1 min bw arms

20#: 12, 12, 10, 10, 10 per arm

C1. Bench press; 10-12x4; rest 1 min

65#: 12, 11, 10, 10

C2. Bent over single arm DB rows; 10-12x4; rest 2 min

20#: 12, 12, 12, 12 per arm

D. "tabata" sit ups

11

http://youtu.be/zAOWqkCjOuc  link for DB press (wouldn't let me post it here)

So as the day went on it became more evident how sore my hamstrings were from yesterday.  Other than that the hip flexors feel better and I feel pretty good.  Didn't get of work til 7p though, so stinks to have to work out later than usual.  Better than nothing though!

Wow!  Those eccentric pull ups are tough.  The video is of my second set and already I was having a hard time holding for 2 at the top.  By the 5th set I failed the 6th rep and the 5th was pretty shaky.  The hardest part was hold at the top...and then not just falling to the bottom.  Biceps felt fatigued.

The DB shoulder press was tough too.  Felt tension in my anterior shoulder, mostly the right.  Hard part was exploding up and holding at the top.  But these were doable.  It's an adjustment to how long it takes to work through 5 sets of something like this.

Bench press felt great.  The 10th rep on the last set was max effort.  Right side tends to lag behind the left, again tension in right anterior shoulder.

Bent over rows- I will do more weight next time.  The last couple reps were tough but I should have gone heavier.

Tabata- fun!

Forgot to video some hip thrusters!  Next time.  I did watch a youtube video of them today though and it looks like I was doing the same thing :)