July 2011
17 posts
2 tags
1600m Swim
Headed to the pool at the Y for a late swim: Repeat 20x 40m freestyle 40m breaststroke Total distance: 1600m. Total time: 32 min. Had my own lane for most of this and once I got into a comfortable rhythm, I just decided to keep going with the 40/40 split.
Jul 1st
3 tags
Front Squats
Haven’t made it to crossfit at all this week, so I headed to the Y for a swim and made up the heavy front squat work from the other day. Front Squats 2 x 245lb 2 x 255lb 2 x 265lb I was supposed to do 4 sets of 2 but since there was a chance, a small one, that I might fail on 2 x 275, I just skipped it. Sucks, but there’s no way to fail gracefully in the weight room at the Y.
Jul 1st
2 notes
June 2011
20 posts
5 tags
Back to Basics
Headed back out to the wonderful turf field tonight. 10 Pushups Sprint 50m 10 Squats Backwards jog back to start AMRAP in 10 minutes Score: 9 rounds. Did the pushups on my knuckles because my hands are still a blistered mess from yesterday’s fun on the turf. Good sweat.
Jun 30th
5 tags
Walk Like a Crab
Haven’t been able to get to the gym at all, so I headed out for a morning workout on the turf field at Washington Park. Sprint 50m Bear Crawl 25m Crab Walk 25m AMRAP in 15 minutes Score: 10 rounds + bear crawl. Sheeeet. I was going at a pretty steady pace but on the 8th round I developed some serious blisters on the heels of both hands. It really slowed me down. Look out when the hot...
Jun 28th
5 tags
CFSB Day 97
Friday morning with Shane, which is always a treat. Warmed up with some light rope skipping and then some hollow rock / v-up concoction. Then we grabbed some bars and got ready for today’s lift. Push Jerks: 2 x 165lb 2 x 175lb 2 x 185lb 2 x 195lb *FAIL* (1) WOD: 75 Double Unders 15 Push Jerks (135lb) 65 Double Unders 9 Push Jerks (135lb) 55 Double Unders 6 Push Jerks (135lb) ...
Jun 24th
3 notes
2 tags
Swim Intervals
Working from home today, so I took a midday swim: 360m warmup 240m kick Intervals - repeat 4x 100m freestyle 40m breaststroke 320m cool down Total distance: 1480m. Total time: 37 min. Pretty much the same session as last time. Who would’ve thought there’d be so many people in the pool in the middle of a weekday afternoon? Not I.
Jun 22nd
5 tags
CFSB Day 96
3 minutes of rowing followed by some always appreciated hip capsule work for today’s warmup. Deadlifts: 3 x 3 x 385lb 3 x 225lb WOD: 5 Knees-to-Elbows 10 Reverse Lunges (each leg) 20 Double Unders AMRAP in 12 minutes Score: 10 rounds + 2 lunges. This was a good one - very different movements that allowed me to keep chugging at a pretty good clip. The only place I slowed down at all...
Jun 21st
2 notes
3 tags
Swim Intervals
At the Y for a late night swim: 360m warmup 300m kick Intervals - repeat 4x 100m freestyle 40m breaststroke 320m cool down Total distance: 1540m. Total time: 37 min. I didn’t have space to do any full intensity intervals today, so I went for 100m at a good, steady clip. Felt pretty good in the water.
Jun 20th
4 tags
Tempo Front Squats
I used the sad, sad weight room at the Y before swimming tonight to make up the front squats I missed at crossfit this week. Front Squats (2-2-1 tempo) 5 x 2 x 125lb This was prescribed as 40-50% of the first exposure (255), focusing on exploding up and moving fast. It felt really easy.
Jun 20th
5 tags
CFSB Day 95
Open gym, so I warmed myself up with some jump roping and some light DROMS. Then since I felt like I haven’t done them in 6 years, some OHS. Overhead Squats: 4 x 3 x 135lb Then I strapped on a weighted vest and did yesterday’s WOD - 21, 15, 9: Pullups (40lb) Burpees (40lb) Time: 8:33, though I spent a good chunk of that time fiddling with the damn vest. It unvelcroed during my...
Jun 18th
2 notes
5 tags
CFSB Day 94
Good morning class with Nick and the crew. We warmed up with a nice little run/squat combo and then did some shoulder mobility for the front squats. I also did a lot of warmup sets because I was feeling tight. Front Squats: 3 x 240lb 3 x 250lb 3 x 255lb 3 x 260lb *FAIL* (1) Then, the short WOD: 10 Renegade Rows (35lb) 20 KB Swings AMRAP in 8 minutes Score: 4 rounds + 4 KB...
Jun 15th
1 note
4 tags
CFSB Day 93
Finished up back-off week (good riddance) with a lift I love and a lift I hate. Warmed up with 3 min foam rolling the gams followed by 3 min on the rower (20 s/m). Snatch Balance: 1 x 125lb 1 x 135lb *FAIL* 1 x 135lb *FAIL* 1 x 135lb 1 x 145lb 1 x 145lb The goal was to keep the bar moving at speed and not to go for max load. I’m so bad at these. Weighted Chinups: 1 x 53lb 1...
Jun 14th
1 tag
1440m Swim
At the Y, working on my sweeming: 320m warmup 200m kick 600m mixed stroke 320m cool down Total distance: 1440m. Total time: 35 min. The pool was HOT tonight. Like 86 degrees. Too hot. But not so crowded, so I’ll take it.
Jun 13th
3 tags
CFSB Day 92
Early morning class on a rest day during back-off week, so I decided to make up Helen from earlier in the week. Helen: Run 400m 21 KB Swings (32kg) 12 Pullups Repeat 3x Time: 9:16. Felt slow as hell during those runs, so it’s no surprise that I’m disappointed with my time. It’s a few seconds faster than the last time I did this, but I should be finishing under 8:30....
Jun 11th
3 tags
CFSB Day 91
Back in the gym on a hot, hot day for a back-off week WOD: 10 Pushups 10 Knees to Elbows 10 Partner Medball Tosses, 10ft 10 Partner Medball Situp Tosses 10 Lateral Box Jumps Repeat 5x, NFT Even though this was a not-for-time back-off week workout, the sweat was flowing. If it was this hot at 6am, I can imagine having to do this later in the day.
Jun 9th
3 tags
Sprint Intervals and Pushups
At the turf field in Washington Park in the early AM, trying to beat the heat: Sprint 50m 10 Pushups Repeat 10x Rested as needed between sets. The whole thing took around 14 minutes, so there was plenty of rest. Felt good to get moving.
Jun 8th
2 tags
Swim Intervals
At the Y for a late night swim: 300m warmup 300m kick Intervals - repeat 12x 20m freestyle sprint 20m breaststroke 340m cool down Total distance: 1420m. Total time: 35 min. The pool gets a bit crowded at night, which makes swimming intervals harder. I suspect I’ll need to do more drills and technique work when it’s really crowded. Took a nice 10 min sauna after.
Jun 7th
5 tags
CFSB Day 90
Nice quick warmup with some light barbell prep work, then we spent 20 minutes working up to a heavy single clean & jerk. I failed on the jerk twice at 205lb because I just couldn’t get under the bar quick enough. Really need to work on my jerk. Then, one of the lovely ladies of Crossfit. Grace: 30 Clean & Jerks (135lb) Time: 2:55. We had a 3 minute cap on this workout and the...
Jun 4th
24 notes
3 tags
CFSB Day 89
Nice little warmup of 270m run / overhead band stretch / third world squat x 3, then some light OHS prep: 25 KB Swings (1.5 pood) 20 Overhead Squats (75lb) 15 Pullups Repeat 4x Time: 17:35. Oof. This shouldn’t have taken more than 15 minutes, but it’s a grip scorcher so I had to keep stretching out my wrists during breaks. Way too much rest.
Jun 2nd
3 tags
CFSB Day 88
Some much needed mobility work during the warmup, mixed in with forward rolls and light KB swings. I discovered that if I hold the KB very tightly my wrist feels fine. If I loosen the grip, I get the pain. Then some squats on my sore, sore legs. Shooting for a 5RM: Back Squat: 5 x 280lb 5 x 290lb 5 x 300lb *FAIL* (0) Then a max-rep set of handstand pushups. I got 7, brain-to-floor. Peh. I...
Jun 1st