Injured myself during the Squat Cleans - will wait til tomorrow to see how bad the back feels. Was a total dumbass, since I had done more than 155 on Sunday but didn't account for lack of sleep or having just done the Tabata KB Swings. Opted out at that point from the WOD and just did some nice and easy pull-ups and DUs. Probably will end up being out for a week to recover, but we'll see.
Since I didn't do Animal earlier, I wanted to do something more. AbMat sit-ups weren't bad, but my hollow position was falling apart by the end. The burpees were just something I made up - take a standard 6-point burpee and add a clapping push-up in there. You end up doing two push-ups from coming down off the clapping push-up - so really, it is: a. drop to a plank, b. clapping push-up, c. push-up, d. jump to squat, e. jump and clap. Was going to do thirty, but they proved to be harder than I was expecting - especially after being wasted from Fran earlier.
Weightlifting
(Physique Magnifique | 10:00am | Jim Schmitz)
Warm-Up
Standing Presses, 5 in front, 5 in back, alternately – 20k
5 Back Squats, 5 Good Mornings – 20k
5 Front Squats, 5 Stiff Leg Dead Lifts – 20k
5 Hang Power Snatch – 20k
5 OverHead Squats – 20k
Workout
Power Snatch – Floor, Thighs, Knees – 30k x3
Power Snatch, Power Snatch & Overhead Squat, Squat Snatch – 30k x3
Power Snatch & Squat Snatch – 35x2, 37.5x2, 40x2, 42.5x2, 43.5x2, 44.5x2, 45x2, 46x2
Power Clean & Military Press, Power Clean & Push Press, Power Clean & Power Jerk – 40x3.
Power Clean & Push Press, Power Clean / Front Squat & Push Jerk, Squat Clean & Split Jerk – 40 x 2sets x 3reps
Power Clean & Power Jerk, Squat Clean & Split Jerk – 50x2, 55x2, 60x2
Squat Clean & Split Jerk – 62.5x1, 65x1, 67.5x1, 70x1, 72.5x1f
Clean High Pull – 80 x 3 sets x 2 reps
Front Squat & 1 Jerk – 40x5, 50x4, 60x3
Back Squat – 60x5, 70x4, 75x3, 80x2, 90x1, 100x1
Drop Snatch / Overhead Squat – 20x3, 30x3, 35x3x3
Hitting some limits here, some technique and some just raw strength. Planned strength program should resolve a lot of it. Otherwise a good workout and got just around body weight for the C&J, now just got to get there for the snatch. Goal is 70kg snatch and 84kg C&J by year's end...
Crossfit
(LaLanne Fitness | 9:30am | Scott Mainini)
Warm-Up
DUs - 5 min.
Tabata Squats (rest in the hole) - 21 | 20 | 15 | 13 | 8 | 10 | 10 | 11
Workout of the Day
Sealfit Saturdays:
* 50 DUs
* 200m Farmer's Walk
* 10 Man-Makers
* 700m Run
* 10 Man-Makers
* 700m Run
* 10 Man-Makers
* 700m Run
* 200m Farmer's Walk
* 50 DUs
Time - 45:15 (@Rx 40#)
Lack of sleep is catching up hard: performance sucked. I missed the last day of the 20 rep back squats so I want to make that up somewhere in the next week since I was going to do 200#. Tomorrow is O-lifting with Jim, so hopefully that goes better.
Crossfit
(LaLanne Fitness | 12:00pm | Chris LaLanne)
Warm-Up
DUs - 5 min.
Row 500m - 1:41
Mobility
Hip
Strength
20 Rep. Back Squat Day #11 (190#)
Workout of the Day
“Death by Barbell” 5 rounds:
* 15 Deadlifts
* 12 HPC
* 9 Front Squat
* 6 Push Jerk
Time - 23:00 (95#)
Today was still a bit of a mess. Had to rush in to get the 20 rep back squat and then went right into DBB. Started at 115# for one round, realized I wasn’t going to make it in time, switched out to 95#, and then finished one round at 75# - so averaged at 95#. Ridiculous. Also had to switch out the rusty bar for a better one since the rusty one wouldn’t spin on the HPCs which kept throwing me off.
After spending a lot of time thinking about this, I think I might do a bastardized Starting Strength round. I’ll do two days a week of SS, two days of LaLanne skipping any strength work, and then occasionally sneak in a day of O-lifting with Jim or hill sprints. Once linear gains are exhausted, I’ll see if switching to pure SS combined with a minor reset will get me going again and sacrifice met-cons.
Didn’t really get a good chance at a 1RM OHS - I definitely could have gotten the 155 if I had more time, and I suspect I could have gotten 165. I need to get this number up hard - I want to be at 200 by 2012.
WOD sucked. My shoulders were shot from the OHS and those wall-climbs just took forever to do and were pretty unstable. I regret having started Rx since it wasn’t really worth the slower pace and lower intensity. The KBSs and BJs frankly were immaterial.
“Trust me, if you do an honest 20 rep program, at some point Jesus will talk to you. On the last day of the program, he asked if he could work in.” - Mark Rippetoe
Found out I still am rounding my back on squats and hyper-extending initially to try and counter it. Definitely going to book some time with Kelly to have him fix me up. Once I didn’t think about it and kept my stance a bit narrower, it all went okay. Those last five reps still suck.
WOD was deceptive. I came in thinking that I would break 15 minutes, times on the board be damned. Felt like death after. My rows came in at 1:58, 2:10, and 2:12 which just sucked. On the Cindy portions, I cruised through the first set of three in slightly under 1:30, but the squats slowed me down later.
Crossfit
(LaLanne Fitness | 12:00pm | Will Sokolov)
Warm-Up
DUs - 5 min.
Skill
Rope Climb - 2 without legs
GHD Sit-Ups 2×10
Mobility
Hip
Strength
20 Rep. Back Squat Day #9 (180#)
Workout of the Day
12 min. AMRAP with 40 Push-Up buy-in:
* 20 DUs
* 10 Box Jumps (24”)
* 10 Sandbag Lunges (50#)
Rounds - 6
Actually felt pretty strong today. Still having problems with box jumps and getting the heels on the box - definitely can’t rebound with that deeper jump. Back squats are proceeding fine, skipping session #8 was good to rest up a bit. Surprisingly, I wasn’t feeling the O-lifting from yesterday as much as I thought I would.
Currently at a bit of an impasse in programming. Gotta decide whether to start pursuing more of my own thing or just not worrying about it. I’d like to start doing some more CFFB type training - the linear progression on the amateur SWOD looks pretty good to me right now since absolute strength is still my limiting factor.
Good workout today, pushed hard and maybe could have squeezed out a few more points, but probably not much more. Since the goal was a total, I didn't worry about the lows too much.
Crossfit
(LaLanne Fitness | 8:30am | Scott Mainini)
Warm-Up
Jump Rope
1600m Run - 6:15
Skill
Power Snatch
Workout of the Day
5 Rounds of 4 min. + 1 min. Rest:
* 3 Power Snatch (75#)
* 6 Push-Ups
* 9 Air Squats
Totals - 5+3 | 5 | 4+15 | 5 | 5+2 = 25+2
Felt okay today, although my run time wasn’t very good, but I haven’t run a mile in a long time. WOD was fun, but I could have probably done Rx at 95# since I think I was muscle snatching most of the way through - but definitely slowed down at the Air Squats each round.
Felt pretty good today, but wall balls always slow me down - otherwise I think I could have kept up with Brett. Kept rows around 1m, and blew through the push-ups, but those damn wall balls.
Was eyeing the prowler a lot while doing the GHD Sit-Ups - I really want to get some work in with that.
Took it easy today and didn’t push hard on the cleans. I could probably have power cleaned the Rx weight of 135#, but doing squat cleans after the back squat yesterday just was far too tiring.
