W G
"Nate"
4 x Lat. Pull-down (urgh) @ "283"
4 x FE Bench dip, weighted at @ 10 kg (Rx: 2 x Muscle-up)
4 x HSPU (pike) (Rx: HSPU)
8 x KB swing @ 28 kg (Rx: 32 kg)
AMRAP in 20 min
Rounds: 7
+
Balance on one foot for 60 sec each side, eyes closed.
Notes:
Fail on the 4th rep of the last round lat pull-down with 6 seconds to go. :)
Food
W
SP, PP, PJ
5 x 1 Press @ 45, 47.5, 47.5, 50, 50 kg
5 x 3 Push-Press @ 50 kg
5 x 5 Push-Jerk @ 50, 50, 50, 50, 47.5 kg
+
G
3 x 3 Front lever tuck pulls
+
G
6 x 10 sec Tuck sit (parallettes)
3 x 3 Hand stand press, FE/piked (parallettes)
1 x 5 es Pistols
1 x 5 Dragon Flag
Food
Basically...
Not training and eating all kinds of nasty carbs.
With Dee and Ryan here to 'babysit' sleeping Claire, Fee and I went out for a nice tea. Kingfish followed by the most insane tiramisu, accommpanied by shaved, frozen espresso. Hot damn.
While we're feeling all carbed up, let's learn a little bit more about what people mean when they talk about Altzheimers as "Type 3 diabetes".
AM
G
4 x 3 Ring pull-ups: strict, hold for a count of five at the top and bottom.
PM
W M
"Randy" (scaled)
30 x Power snatch @ 20kg (Rx: 34kg)
5:34
Notes:
Went light and tried to keep an eye on form. Worked on some technique drills before and after to try to "de-program" out any bad pattern setting during the WOD. On one hand it wasn't fast enough to be really intense, or slow enough to be perfect. On the other hand, form wasn't abhorrent and it wasn't without sweat. Still, it feels like the best bet is to pick a stimulus and go for it.
G
3 Ring body rows: hold for a count of five at the top and bottom
10-count support on rings
x 5 rounds
Then:
5 x 3 Ring push-ups (Bulgarian)
Food
Just some stretching in the morning. A little sore in the front of the hips from the running in Eva, so it was probably a good decision not to sub riding for the 10k run yesterday.
M Bike
45 min Temp
20 km
Notes
A 10km run wasn't going to be logistically possible, but an extended commute on the bike was, and is at least equally relevant to where I'm hoping to take this. Nice morning to be out, but feeling pretty shallow for such a short ride. Not much depth there.
Food
W M G
Eva (scaled)
Run 800m
30 KB swings @ 16 kg (Rx: 24kg)
15 pull-ups (Rx: 30)
x 3 rounds (Rx: 5)
Time: 17:53
So...
We did this with Doug in the North Melbourne park, with Pete coaching abley. We scaled Doug back to a 400m run, 10 swings at 12kg and 10 jumping pullups to keep the intensity up and he did well, finishing in a hard 10:45.
Food
W
CFT
Squat: 97.5 kg
Press: 52.5 kg (=PR)
Deadlift: 120 kg
Notes:
A relatively expediated search for current 1 rep maxes. The deadlift was conservative but it was a "smart" call to stop there. Press was really good all things considered - failed at 55 kg due to poor form more than anything else.
Food
I feel like I've been running at 85% for almost three weeks.
I'll be in bed before 10 tonight, and gunning all the way through to whenever Claire wakes up.
Food has been good. A little stricter on the zone, and much better on the paleo. I just need to slay this cough and get back to the training. I have this morning four and a half months ago in mind as the place I want to return to.
VeloGOGO has been keeping the fire stoked.
Food
M
Tailpipe
P1 Holds two DBs at the rack position (Steve: 20kg, Doug: 15kg) while...
P2 Rows 250m
x3 rounds
6:56
Food
Still feeling well under 100%. Went to work but really felt like I should have stayed home later on in the day. This is really annoying.
Food
Fee was up all Saturday night, sick as a dog. I picked up the bug about 4-5pm Sunday, but with the other end of the stick. We managed to keep Claire from getting it but man, that was nasty. Gastro + small child demands != fun.
The day after for both of us was one of just total exhaustion and emptiness.
The sore throat from last week is back again today, but with good food and plenty of rest I can kill that pretty easily.
W M
Fight Gone Bad
20 kg Thruster (sub for wall ball)
35 kg SDHP
20" Box jump
35 kg Push-press
Row (for calories)
Rest
1:00 each station.
x 3 rounds
Round 1: 112
Round 2: 74
Round 3: 106
Total: 292
PR!! (old PR: 283)
Notes
I screwed up and missed the 1:00 rest at the end of the first round, which goes a long way to explaining the catastrophic second round. I took a double rest at the end of round two to balance it out and hit round three pretty hard. The 35kg movements were hard, but not as awful as they have been. Making meaningful progress on this will mean getting strong enough on those not to have to put the bar down.
Happy with the PR, especially at the end of a fairly good cycle and coming off of not feeling 100%. 300 is in sight!
Food
W
Front squat
5 @ 57.5 kg
5 @ 57.5 kg
5 @ 62.5 kg
5 @ 65 kg
5 @ 67.5 kg
Notes
Squats weren't too bad given recent history and a standing 5RM PR of 70 kg.
G
Planche progressions 1
12 x 5 second tuck planches on parallets
5 x 3 front lever tuck rows
5 x 3 handstand push-up progressions
5 V-up tucks
5 Single leg squats (pistols)
5 Deck squats
x 3 rounds
Notes
Squats weren't too bad given recent history and a standing 5RM PR of 70 kg.
Led by Brother Pete, we're trying to address our (serious) gymnastic weaknesses. It was a much bigger part of early CrossFit programming, it ought to have enormous carry over, and it fits in well. We'll see how it goes.
Food
Home, sick. Broken sleep due to really nasty coughing, but I really just wanted to take a day to really rest, having felt at about 80% for a few weeks now. After a lot of sitting and lying around, I felt like I had to do something or I wouldn't be able to sleep. So I did my first day of the 100 push-ups program.
I'm starting at Week 3. The big idea is to address something that's been a weakness of mine for too long.
G
Push-ups: 14-18-14-14-20+ (rest ~60+ sec between sets)
Notes:
Tough, but doable. This should be interesting.
Food
Tightening up the Zone again.
Food
Bike / MTB
Mullen-Mullen adventure
I met up with Nell, Jim and the friendliest laboradore of a guy you'll ever meet, Cam for some soulful singletrack.
Food
W M
Workout
21 Thrusters @ 25 kg (Rx: 32.5 kg)
21 Double-unders
x 5 Rounds
1. 1:18.2
2. 1:41.9
3. 2:06.5
4. 2:26.9
5. 2:57.1
Notes:
This one had me nervous at the beginning. Scaling down the weight was smart - sets 3, 4 and 5 were broken because of breathing and burning, which are the right problems to be fighting in this kind of WOD. Very intense, but not as awful as expected. The double-unders fly, which sucks because that's where the resting is.
Food
Almost over a cold + late to bed + 3am and 6am wake-ups = wiser not to do a WOD today.
In bed by 10pm today or else.
Food
As activity has decreased I've dropped the two two-block snacks that usually sit between lunch and dinner, and dinner and bed-time. It's been a completely unconscious decision. Activity regulates appetite.
W (skills + drills)
Basically...
First workout back. Thrusters and DUs would have been a coughing, wheezing mess. Pete suggested working on oly skills and it was a great idea. Lots of fun and always more effort than you think it'll be.
Row 1,000m
Burgner warmups
Jump and land
Overhead squat
Pressing snatch balance
Heaving snatch balance
Snatch balance
Hang muscle snatch
Hang power snatch
Power snatch
Snatch
Snatch balance
Misc skipping drills
All in all a nice easy return, and it makes me remember the importance of working on these skills.
Food
It's been far too long since I've logged anything.
The reasons are that work has been both crushing (in terms of volume) and exciting, so my attention has been elsewhere. I've also been fighting a cold and some reduced sleep. Whatever.
I haven't been totally inactive – I've been training (with) Doug at work. We had a good run at Tabata This and one other WOD that never got logged. Still, work-outs have been thin on the ground and I'm feeling that grimy 'office layer' on my skin and I know that only sweat gets it off.
Let's see if I can't kick this cold and get back to hitting it hard and hitting it often.
Food
Has been worse ... and better (damn Fee's delicious hedgehog).
Food
W G
Workout:
It's supposed to go down like this:
Two rounds, of each couplet, for time of:
750 meter Row
20 Handstand Push-ups
–
52 kg Thruster, 20 reps
20 L-Pull-ups
Scaled to:
Two rounds, of each couplet, for time of:
750 meter Row
10 Handstand Push-ups (partial ROM)
–
35 kg Thruster, 20 reps
30 L-sit (cumulative)
So...
Thrusters felt very heavy.
Food
W M
Workout:
Row 500 m
30 x Bench press @ 35 kg (~50%BW, Rx is BW)
Row 1,000 m
20 x Bench press @ 30 kg
Row 2,000 m
10 x Bench press @ 30 kg
So...
Hard to know what weight to use for the bench because I never do it ... and it shows. The last five of the first set were singles so I figured it prudent to scale down and keep the pace up.
The 500 is a blast. The 1,000 hurts. The 2,000 is just plain awful. I don't think I've had a less enjoyable time in the gym. Ever.
W G
Burgener warm-up for the clean.
RMM + DU
1:00 Renegade man-maker @ 20 kg dumbells (Doug = 5 kg, no pushup)
1:00 Double unders (Doug = single udners)
x5 rounds. Score reps each round.
RMM / DU
1. 6 / 50
2. 4 / 35
3. 4 / 31
4. 3 / 15
5. 4 / 16
Totals: 21 / 147
So...
Not too bad. Last time = 15 / 249 during CFSB.
Stronger but clumsier?
And still nothing.
But things are good. Life is exciting, work is full of challenge and possibility at the moment. Post-work projects are moving slowly, but they're moving. Claire is awesome and beautiful and growing molars (not so much fun).
And the weather is perfect for cycling. Fuck.
Oh well, can't have it all.
A pretty heavy week all in all round.
I had a fantastic day off to just play with Claire on Tuesday while Fee worked. The rest of the time has been madness. In early, out late and home with a brain that's half melted and half spinning with ideas.
Trying to be fair with my time and attention, as well as trying to keep side projects creeping forward has meant sacrificing training. Which sucks, but of all the problems in the world, it's a pretty minor one.
