April 20, 2014
workout, 4.19.2014

Drove to the Gaffney outlets and ended up only buying some socks. Granted, I needed new athletic socks, but I was hoping to get a new pair of shoes for Crossfit, too. Oops.

It’s been a rainy and shitty Saturday, so I spent the night at home (after making dumplings with Raj) and headed to The Lofts’ gym(s).

Heavy back squat:

  • 1-1-1-1-1-1 // 265# — For the squat cycle. I haven’t been doing these heavy singles, but these were okay. The floor in the Crossfit gym at The Lofts isn’t terribly level, which doesn’t help. Nor does having super sore traps — it was really uncomfortable to have the bar resting on them. Ended up going down to 245# for the last two singles. I had to bail on 265# twice because I simply got stuck at the bottom of the squat. Blurgh.

GHD sit ups:

  • 2x10

And then…I did the upper body workout Will wrote up for me. Because suns. And guns.

  • Push ups: 5x25, 3 minute rest between sets — Ouch. This is, by far, the most push ups I’ve ever done in one work out. I could not. Actually could not.
  • Pull ups: 5x8, 3 minute rest between sets
  • Ring rows: 3x8, 2 minute rest between sets
  • Strict press: 3x8 (65#) — Shoulders were totally just burning by this point. Really had to work to keep my form in check.
  • DB complex, 3 sets, 2 minute rest after completing the complex: 8 lateral raises / 8 front raises / 8 shoulder presses (12#)
  • DB complex, 3 sets, 30 sec rest between each movement: 8 triceps kickback / 8 hammer curls (20#)

Yep. Upper body totaled. Not ready to wake up to the soreness which I feel already creeping in. Which is probably why I’m still awake looking at new Crossfit shoes. 

April 18, 2014
workout, 4.18.2014

One of those days. Rainy, cold. Should be in bed cuddling (with a person, book, pillow, Netflix, anything, really) — it’s Good Friday, after all, and it’s an official company holiday — but we’re on deadline, so we’re in the office.

Got to a stopping point so I went to the gym to be productive while waiting for more pages to upload to our printer’s proofing interface.

A: Heavy squat clean

  • 205# — Attempted 215# three times today, but I never even got it past the 1st pull. Just not a good day for cleans. My traps and hamstrings were stiff from deadlifting at the end of the workout yesterday. I felt slow on the first pull, like it was a struggle just to get the weight off the ground. And instead of accelerating into the explosive second pull, the bar slowed even as my hips started to open up. Really disjointed movement today. Ellis noted that I need to keep my chest up, to sit back onto my heels more at the start of the clean. I was starting with my chest almost parallel with the floor, so I had to straighten that out even before exploding. Probably means the bar comes away from my body a little, too. Oh well.

B: 2 sets

  • 15-12-9
  • Power cleans (115#)
  • Burpees
  • 6 minutes rest

6:02 // 7:05 Rx — Collarbones are not feeling great. The last two days have been brutal — push presses and cleans — and they’re red and bruised and tender and a little swollen. I wish I could say I sandbagged this WOD, but I didn’t. Kind of disappointing because the average times seemed in the mid-4s and low-5s, but wow. Stringing cleans together in the set of 12 was just awful. Now, my lower back just feels tired and my traps and neck feel ruined and I just want to have a protein shake, poop, take a hot fucking shower, watch Brooklyn Nine-Nine, and sleep.

April 18, 2014
But actually, I’m kind of the inverse of that. Working on remedying that for summer. Because.
Sun’s out.
Guns out.

But actually, I’m kind of the inverse of that. Working on remedying that for summer. Because.

Sun’s out.

Guns out.

4:55pm  |   URL: http://tmblr.co/Zi37_x1DR12OI
  
Filed under: replies workouts 
April 18, 2014
Uhm…something like ~2 minutes? I think I read that on the Internet somewhere once or whatever. I mean, basically, listen to your body? For these sets, I’m lifting at ~70-75% of my 1RM, so I’m going to be struggling to put up weight at the end of my sets. It’s important to rest/recover enough that I can give the same amount of effort in the following sets. That’s pretty much it, I think.
And yeah. I hate upper body stuff because I’m bad at it. :(

Uhm…something like ~2 minutes? I think I read that on the Internet somewhere once or whatever. I mean, basically, listen to your body? For these sets, I’m lifting at ~70-75% of my 1RM, so I’m going to be struggling to put up weight at the end of my sets. It’s important to rest/recover enough that I can give the same amount of effort in the following sets. That’s pretty much it, I think.

And yeah. I hate upper body stuff because I’m bad at it. :(

April 17, 2014
workout, 4.17.2014

A: Front squat

  • 3-3-3-3-3 // 190# — Not so bad. Not even a little bit.

B: 3 rounds

  • Run 3 laps around CFR
  • 15 push presses (115#)

12:58 Rx — Welp. This was no fun. Running pretty much felt awful. Still not really locking out consistently or pushing my head through at the top of the presses. Really, really have to work on those.

Afterwards:

  • Deadlifts: 5-5-5-5-5 // 225# — First set was at 185#. Had to get these in because I skipped yesterday’s workout and HAMSTRINGS.
  • 3 sets of this complex: 8 DB front raises, 8 DB lateral raises, 8 DB shoulder presses (10#, 15# for the last set)

April 15, 2014
workout, 4.15.2014

Never miss squat day. 

A: Back squat

  • 5-5-5-5-5 // 225# — Whooooo these are getting hard. Got a little rush/light-headed after completing the last set. Hips are definitely tight (helllloooooo couch stretch), so I am going to need to work on those some more on my own time.

B: 3 rounds

  • 8 Bulgarian split squats (20# DBs) — L+R=1 rep
  • 8 bent over DB rows (20#) — L+R=1 rep

C: GHD sit ups

  • 2x10

Overall, a pretty straightforward workout today. Glad to get in some work because production week is hell on my schedule (unless I were to do the smart thing and, you know, wake up).

Peace Center Broadway announcement party tonight! TWEET SEATS. 

April 10, 2014
workout, 4.10.2014

First question I get asked when I walk in to the 12pm class at CFR is, “You got a ball tonight?” Apparently, it’s common knowledge that the only time I work out earlier in the day is when I have fancy things to go to at night.

Which isn’t exactly far from the truth. I’m going to a portraiture-themed gallery reception tonight at the NEXT building. Free drinks and hors d’oeuvres HOLLA.

A: Front squat

  • 3-3-3-3-3 // 185# — Uhm…wow. Did not think these would be so hard. I think it’s partially me being stiff from working out every day leading up to today, but still…I don’t remember 185# being this difficult to get up. My starting point for the previous squat cycle was 170#, so I don’t think the extra 15# is supposed to be this difficult. Almost hard to believe my 1RM was about 100# more. 

B: For time

  • 500m row
  • 21 thrusters (95#)
  • 21 sumo deadlift-high pull (95#)

6:08 Rx — Whoop. Thrusters still always forever suck. Haven’t done SDLHPs in a while. Like. Forever really. So that was a weird feeling, jumping right in and doing them. Solid time that I’m happy with.

C: Sit ups

  • 1x50 — Unweighted, but still lots of reps. My abs were cramping at the end.

Oh, and did I mention I rode my bike to work today? ALL THE ACTIVITY.

April 9, 2014
workout, 4.9.2014

A: Heavy hang power snatch

  • 95# — Probably could have gone higher (and in fact, I know I’ve done higher…maybe 115#?), but this remains one of those lifts that really freaks me out. It doesn’t have the same kind of familiarity as cleans do, and I did those almost every day for 3 months straight even before starting Crossfit. It all boils down to doing more reps with good form. And hopefully, it’ll eventually get to be automatic.

B: 14 minutes, AMRAP

  • 10 power snatches (75#)
  • 10 push ups
  • 400m run (3 laps around CFR)

3 + 20 // Rx weight for the snatches was 95#, but doing them at this weight was good for me. Hard enough to be taxing, but light enough weight that I don’t think I’d really fuck anything up if I was coming at a rep too fatigued and not set up correctly. Perfectly okay with these numbers. The running was the real killer. 400m takes a long time to run after doing all that other shit.

April 8, 2014
workout, 4.8.2014

A: Back squat

  • 5-5-5-5-5 // 220# — Man, I just really love squats. Even when they are hard, like today. I’m afraid I’m going to stall out in the upcoming weeks because of how hard this weight was, and we’re only at the 2nd week of the cycle. Granted, I could be taking care of myself better and eating better to make sure I recover adequately, but even so, I don’t remember the last squat cycle being this difficult, especially early on. I’m hoping part of the difficulty is simply from my body needing to readjust to doing squats again after a 4-month layoff from that movement. Either way, I’m happy I got these reps in. Butt is tight and sore, but the hamstrings are doing okay, at least.

B: 3 rounds

  • 8 sandbag step ups (30#, 24” box) — L + R = 1 rep
  • 8 strict pull ups
  • 2 minutes rest

I like days like today, where there’s no timer or whatever. It’s just cranking out reps and getting in some hard work. I’ve never done box step ups with a sandbag, but they were pretty tough, especially after those squats. There was a 50# bag available, but that was really just nope. I’m happy though, because I was able to get into a rhythm for the pull ups and knock ‘em out.

April 7, 2014
workout, 4.7.2014

Moving the squat cycle so that the heavy singles occur on Saturdays is really not meshing well with my weekend sleep schedule. I’m going to have to figure that out rapidly.

A: Strict press

  • 3-3-3-3-3 // 95# — Welp. Nothing much to see here. Just doing reps at about 75% of my 1RM. Hopefully this work will translate into stronger/better shoulders

B: 3 rounds

  • 250m row
  • 15 KB swings (70#)
  • 15 burpees
  • 5 minute rest between efforts

2:25 // 2:30 // 3:00 — The goal was to keep each time about the same, which clearly did not happen. I’m not sure what happened on the third attempt, but I was just smoked. I couldn’t string together KB swings after the 10th rep, and I had to break up the burpees after the first 5. I could definitely feel it in my toes/balls of my feet (of all places) — probably because when I extend my hips on the swings, I end up going on my toes for a little bit. And my shoes are so worn out, I feel everything. Time to get new gear.

April 5, 2014

Squat clean PR @ 210#.

Sometimes, heavy weight and good people are all you need for a successful Friday night.

But beer definitely helps. Yes. Beer. Mmmmmmmmmm…

April 4, 2014
workout, 4.4.2014

My favorite kind of workout: cleans, cleans, and more cleans.

A: Clean (of any sort), 1RM

  • 210# (PR!!!) — So, I decided to squat clean today because I missed yesterday’s workout, which was front squats (which I also love). And I pretty much get a front squat rep going up from the squat clean…I mean, that’s how it works, right? Put up 185# without too much trouble and basically thought, “Fuck it. Just throw those 10# plates on and see what happens.” Better that than tiring myself out by gradually working up to that weight. 205# went up on the first attempt, so I had to go higher. Got 210# on video, and that was that.

B: 5 minutes, AMRAP

  • Squat clean 

17 // 165# — Kept squat cleaning to be consistent (and also to get in more front squat work). Also probably wouldn’t have been able to power clean that kind of weight for that many reps. An average of 1 rep per 17.6 seconds, which I’m ok with considering my pace went down the more reps I did. Probably should have (and could have) gotten one more rep. 

Afterwards:

  • Front squat:10-10 // 135# — Because I had time left and I wanted to actually front squat. Did these from the floor. Definitely could feel my upper back/shoulders wanting to collapse around my chest, which means I need to get stronger there to continue cleaning higher weight.

And…well…we’ll see what the rest of the weekend holds.

April 2, 2014
quinningthewar:

I’ve found it. After years of searching I’ve finally found a word that means ‘they got the booty’. My life is complete. 

SQUATZ.

quinningthewar:

I’ve found it. After years of searching I’ve finally found a word that means ‘they got the booty’. My life is complete. 

SQUATZ.

(via caraisasailor)

April 2, 2014
workout, 4.1.2014

A: Back squat

  • 5-5-5-5-5 // 215# — Day 1 of this squat cycle. Kept the weight consistent through all 5 sets. Except the first. Which I did at 225#. Yeah. That was kind of murderous. I really should have been doing about 210# (or 70% of my 1RM). I could tell I haven’t been squatting with any consistency since…oh…January? Hamstrings on both legs were feeling pretty tight afterwards. Hopefully, my body will get with it and the squatting will get easier.

B: Sled pushes

  • 4x200ft // 90# — Did the first 200ft at 50# (not including whatever the sled weighs) and finished the others at 90#. I really need new shoes. The tread on mine are worn smooth, and I couldn’t get any traction to push once I got to the 90# sled pushes. But I got them done.

March 31, 2014
workout, 3.31.2014

So glad the WOD today didn’t really include a whole lot of anything relating to my legs because they are still dead.

A: Strict press, heavy single

  • 125# — Felt ok once I got the bar past a sticking point right around eyeball level. Pushing through my head and keeping my back straight wasn’t too big of a deal. But 130# was a no go. Keeping track of this number, because I think we’ll be working on this some and I want to see if I’m making progress in this arena.

B: 100 HR push ups; 5 pull ups for every rest

  • 12:03 — Broke these up into 15-15-10-10-10-10-10-10-5-5. Which also equates to 45 pull ups. Wheee!

C: Sit ups

  • 25-25 // 30#

Tomorrow, we start another squat cycle. That should be fun. I loveeeee squats. Aiming for 315# this time around. Would love to just be able to do 3 plates on each side.

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