Making do #4: Chest

While I training on machines this morning I was watching one of the many TV screens during my rests. Ironically, a CrossFit commercial came on. At that point I think I sobbed.

Flyes:
6 x 35kg
6 x 40kg
5 x 45kg
4 x 50kg
3 x 50kg

======

Bench press:
5 x 40kg
5 x 45kg
4 x 50kg
4 x 50kg
4 x 50kg

======

Incline bench press:
5 x 40kg
5 x 45kg
5 x 50kg
4 x 50kg
3 x 50kg

======

Curls:
8 x 25kg
7 x 30kg
5 x 30kg
5 x 30kg
5 x 30kg

Making do #3

On the London Eye, with the Houses of Parliament in the background

Short workout today so I could take Madi into Central London for some sightseeing. 

Clean and jerks, touch and go:
5 x 30kg
5 x 35kg
5 x 35kg
5 x 35kg
4 x 35kg

======

Alternate sets:
Pull-ups: 9, 7, 6, 5, 5
Dips: 7, 6, 5, 5, 5

Making do #2: Legs and Posterior Chain

I remembered my notebook today, so here's what I did in my Tuesday session. This was the only day this week that I was able to use free weights a part of a proper, organised workout. (I'm adding this week's routines after returning to Canada.) Usually, the small weights room was taken over by a handful of bodybuilders. I watched a pair of them as they did pull-ups. It's not an exaggeration, but my pull-ups are much better than theirs: They never straightened their arms at the bottom of the rep, barely breaking 90 degrees, plus they struggled to get their chins over the bar. Wusses!

I started with a machine-based routine until I noticed the weight room was empty. All weights are in kilograms throughout this week.

Leg extensions:
8 x 30kg
6 x 35kg
6 x 40kg
5 x 45kg
5 x 45kg

======

Deadlifts:
8 x 60kg
6 x 90kg
5 x 100kg
4 x 105kg
3 x 105kg

======

Front squats, hamstring to calf:
6 x 40kg
3 x 50kg
3 x 55kg
3 x 60kg
3 x 65kg

Making do #1

I decided to get a temporary membership for a gym close to my Mother's place so that I could train for the few days that I'm in England. Also, the showers here are a damn sight more powerful than Mum's. This is a typical wall-to-wall machines type of gym, with very little options for using free weights. However, I did my best to make do with what's here. Consequently, my training this week hasn't been to the same intensity as usual.

I forgot to take my notebook with me today, so no record of the weights nor reps that I did.

Alternate sets, relative max: Pull-ups / push-ups

======

Hang cleans, relative max

======

Dumbbell clean and jerks, touch and go, relative max

======

Machine rows

Legs and CrossFit Open 12.5

Hell, I ride a bike - why don't my quads look like
Chris Hoy's?

My last workout for a few days as I'm heading off to England this evening. Jet-lag will probably knock me off track for a while, so I haven't decided if it's worthwhile signing up with a local gym for a week a I may only get three days use of it (£30.00 for a week!). It might be better if I go for a few runs instead, especially as the New Hamburg 5K Classic is only a couple of months away.

Front squats:
135 x 3
145 x 3
150 x 3
155 x 3
160 x 3
165 x 3
170 x 2
170 x 3
175 x 2

I used the correct grip throughout this routine, which I'm going to stick with now. 2 reps at 175lb equals my PR, which was using a crossover grip, so I'm very pleased that I seem to have got the hang of it now. Still, it frigging killed my wrists. I concentrated on keeping my had and chest up, which made it much easier to balance the bar correctly, Still, you can see my elbows dip slightly on a few reps. Overall, I'm pleased with today's front squats as my technique seems to be improving, including keeping my weight in my heels.

======

I only had enough time for a short metcon today, so why not do this week's CrossFit Open routine? I wanted to make this a quick-moving workout, so I used the women's weight for thrusters. Hell, that's what Kristan Clever used - are you going to argue with her? Also, I opted for chin-ups rather than pull-ups, which is acceptable, according to the demo. I didn't kip too much as I was using the unsecured pull-up rack.

Complete as many reps as possible in 7 minutes following the rep scheme below:
65lb thruster, 3 reps
3 chest to bar chin-ups
65lb thruster, 6 reps
6 chest to bar chin-ups
65lb thruster, 9 reps
9 chest to bar chin-ups
65lb thruster, 12 reps
12 chest to bar chin-ups...

Score = 12 thrusters and 7 chin-ups (55 reps)

Kristan Clever got 137 reps at this weight - bloody hell! Thrusters aren't a strong move for me, so I think I made the right choice for what is only a 7 minute workout. The men's RX weight is 100lb, which would have been a serious struggle for me. A fast, fun routine that took my breath away really quickly.

Here's my latest flexin' photo. 

Full body

I googled "snatches" to find a photo for this post. I don't recommend it.

I had planned to have a session that worked my shoulders a lot, but had to change that during my second routine when I ran out of juice!

Power snatches:
45 (45), 65 (5), 75 (3), 85 (3), 90 (3), 90 (3), 95 (3), 100 (1)

The last time I did a similar snatch routine I started from a hang position and got up to one rep at 95lb. Today I began the move from the ground, which gave me a greater range of motion with which to power the bar overhead. These are probably the least elegant snatches you'll ever see, but I got the weight overhead and kept it there, which is the main thing. I'm very pleased with the single rep at 100lb. I know that seems so inadequate when I watch what CrossFit athletes are capable of, but this felt good today.

======

Following the snatches, I was feeling pretty buoyant and confident heading into the second routine. It started pretty comfortably, but plateaued just as quickly.

Bear complex:
1 power clean, 1 front squat, 1 push jerk, 1 back squat, 1 rack jerk
75, 85, 95, 100 (failed the push jerk three times)

Perhaps I simply didn't have enough power in my hips after the snatches, but I just couldn't complete get the bar overhead at 100lb, even though my PR is 105lb. After each failed jerk attempt I rested a couple of minutes, then started the whole routine again. I gave up after three tries.

======

Barbell curls:
55 x 8, 60 x 5, 65 x 4, 65 x 3

======

Dips, relative max reps:
11, 8, 7, 6, 4

Heavy weight

One day this will be me...

Deadlifts:
135 x 10
165 x 6
185 x 4
225 x 1
245 x 1
265 x 1
285 x 1
295 x 1
305 x 1
310 x 1
315 x 1
320 x 0
320 x 0

I've deadlifted 315lb before, but I think my form was much better today. My hips were nice and low, chest and head were up, plus my back posture looks pretty good. However, I could feel my grip was starting to weaken. When I attempted 320lb for the first time I got damn close, but my grip gave out on me just as I was straightening up. I feel like I would have been successful if not for that; it wasn't my inability to lift the weight that caused me to fail, but I could feel the weight slipping from my right hand. I used my normal mixed grip throughout the routine, but for my second attempt I tried using an overhand grip with straps to see if that would make a difference. That was a total bust, so I just dropped the straps and almost immediately went back to a mixed grip and tried again. No luck. I didn't have enough strength to move the weight off the ground. Bollocks - so close!

======

Bench press - small bench, 6 holes:
95 x 6
105 x 5
115 x 5
125 x 5
135 x 3
140 x 2
145 x 1
150 x 0

Full body: Heavy weight

This is the gym I'll be using when I'm in London next week.
I hope I don't embarrass myself with those heavy weights.

Back squats to parallel
135 x 5
155 x 3
165 x 3
185 x 3
195 x 3
200 x 3
205 x 2
210 x 2
215 x 1

This started out by pausing at the bottom of the squat, but I couldn't maintain that past 165lb as my lower back was feeling a little stiff. However, rather than stop there I just continued by doing regular squats to parallel. I think the final rep at 215lb is 50/50 for depth.

======

Power clean and press
95 x 3
105 x 3
110 x 2
115 x 2
120 x 1

I failed on my second rep at 120lb, but it was pretty close. This equals my PR, but I wasn't able to even attempt a second rep last time, so even though I didn't complete the press it still feels like a bit of improvement.

Full body

Personal training with Paul

I had about 4 hours sleep last night, on top of a crappy week's slumber. I'm sure that's not healthy, but at least I managed to guts it out during today's session.

5 rounds (10 minute cap)
10 pull-ups
20 push-ups
Time = 9:37

======

Complex: 3 power cleans + 3 hang cleans
85, 95, 105, 115, 125 (only 1 hang clean)

======

Superset:
Incline bench press @ 40s: 10, 10, 6, 6, 5
Push-press @ 75: 11, 7, 6, 7, 7

Full body. And then some.

Another sleepless night, thinking about the new house. That affected my energy early on, but I soon sharpened up. However, the second part of my workout today was a killer.

Alternate sets, max reps:
Neutral pull-ups - 10, 9, 7, 7, 6
Dips - 10, 8, 7, 6, 6

This is the first time I've done dips since I injured my left shoulder doing them 3 weeks ago. I didn't rush them today, allowing me to do slow, controlled movements. Everything seems to be healed, as I didn't have any discomfort or pain. My shoulders and upper arms felt a bit tight this morning - which is usual the day after hang cleans - so the pull-ups helped to loosen me up.

======

The second part was a WOD from CrossFit Connect in Brighton, England, where my friend Chris trains. His time is shown in the photo below (Chris H). I did the workout pretty much as RXed; the thrusters are supposed to be with 40kg (roughly 88lb) but I used 95lb, so slightly heavier than required. 

9 rft:
9 x box jumps @ 24"
9 x thrusters @ 95lb
9 x burpees
Score = 7 rounds + 9 box jumps and 2 thrusters in 40 minutes

I knew the whole routine would be challenging, but no idea it was going to be this bad. I hate having to quit a workout, but I had to set a 40 minute cap because of my workload today. Unsurprisingly, the thrusters were the toughest part. I used bumper plates as I knew I'd need to drop them at some stage, which turned out to be early on! I started by doing triples and doubles, but by the fourth round I was down to singles. As the bar was on the ground, I'd have to do a squat clean whenever I picked it up, before doing a thruster. I honestly thought I was going to pass out as I was so dizzy. My lack of sleep didn't affect my energy or power, but I'm sure it contributed to my breakfast rising to my throat a couple of times. Not a good feeling.

Full body

Hang power cleans @ 125
4, 4, 4, 4, 4 = 20

Even though I got 4 reps in all 5 sets, this still felt like a bit of a struggle. I don't think it was a problem with strength or power, but my grip felt a bit weak at times. It didn't affect the next routine, but I certainly felt it then, too.

======

Superset - front squats/back squats:
115 - 3 & 3
135 - 3 & 3
145 - 3 & 3
155 - 3 & 3
160 - 3 & 3
165 - 2 & 3

It's been a few months since I did this routine, and I made a slight improvement. Last time, I only hit 2 reps for the front squats at 160lb; this time I got all 3, plus I went on to 2 front squats at 165lb. I used a conventional grip for all the front squats, making those 2 reps at 165lb the heaviest I've ever gone with the correct grip. However, looking at the video it's clear I didn't get a consistent depth on all my heavier squats. Not too bad, though.

======

Split jerk:
65 (5), 75 (3), 85 (3), 95 (3), 95 (3), 95 (3)

I would have liked to do another couple of sets at 95lb, or even gone heavier, but I ran out of time as I had to take Madi for a scheduled eye test. Jeez - real life!

Full body: Heavy weight

Felt a bit bleh, probably because the time change has screwed up my body clock, but I still did okay today.

Complex: 1 power clean + 3 front squats + 1 squat clean (starting within 10 seconds)
95, 115, 120, 125, 125, 130 (F on squat clean), 130, 135 (F on squat clean)

So I equaled my PR. I think if I didn't have a 10-second limit to do the squat clean I might have done better with the final rep. Perhaps with 30 seconds rest I could have completed it.

======

Sumo deadlifts
185 x 6
215 x 3
235 x 2
265 x 1
285 x 1
295 x 1
305 x 1
315 x 1
325 x 0 (lost my grip)
325 x 1
330 x 0

Last time I did these - with Paul - I used a close, overhand grip. Today I gripped a little wider so I could do a mixed grip to avoid using wrist straps. I was doing fine until the my first attempt at 325lb; I got the bar up and nearly straightened my back completely, then my right grip gave out on me and the bar dropped. I rested a bit, then went again, using an overhand grip with straps. This time I was successful, so I tried 330lb. The bar barely budged!

Full body / Conditioning

Personal training with Paul

10 minutes:
30 x power cleans @ 45
30 x power cleans @ 75
30 x power cleans @ 95
Max reps @ 115lb in remaining time (5 reps)

======

2 minute intervals:
Wide grip pull-ups - 18, 14, 13
Incline bench press @ 35s - 23, 18, 18

======

Row - 150m sprints:
30 sec, 28, 30

CrossFit Open Workouts

The World's Fittest Woman

I checked out the CrossFit Games Open workout this morning and liked the look of it, so I thought I'd give it a go today. This is the third one, and I'd been meaning to do the previous two, but kept putting it off for one reason or another. Like an idiot, I decided to do all three in one training session. Which wasn't my best-ever idea.

Workout 12.1
Amrap 7: Burpees
Score = 74

That's 54 reps fewer than Kristan Clever. Bloody hell. Still, it's only 17 behind Katie Hogan who, quite frankly, scares me. 

I thought I'd do better with burpees, but I felt pretty crappy when I woke up this morning, lacking energy. I've had two consecutive nights of crappy sleep because I've so much on my mind regarding our new house. There's nothing to worry about, just a lot of decisions to make. Anyway, that left me a bit zonked today and I felt like I was in slow motion for the first few minutes. I did my regular burpees, which weren't necessarily to the Games' standards.

Workout 12.2 (Masters: 45+)

Amrap 10: Snatches
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps

Oops - I just realised I did the 55+ routine; 45+ Masters are supposed to follow the standard workout. 

I completed my last 75lb snatch with 12 seconds to go, which was barely enough time to change up the weights to 100lb. I didn't even bother to remove the collars because my 1RM for hang power snatches is 95lb, so 100lb wasn't going to happen! For this routine - and the next - I followed the Masters Men's workout, which is ages 45+.

======

Workout 12.3 (Masters: 45+)
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 20" box
95 pound Push press, 12 reps
9 Toes-to-bar

Score =  4 rounds + 7 box jumps

Again, I misread the instructions and did the 55+ workout. Muppet.

As I expected, the box jumps were pretty easy and almost totally unbroken (a couple of very quick breathing breaks) as they were only to 20", whereas I typically use at least 24". The push presses were challenging only because I wanted to ensure perfect form and not have the bar out in front of me when I started to get fatigued. I'm pretty sure I managed to push the bar completely overhead with my shoulders slightly behind my head. I wasn't able to complete any unbroken rounds of presses, so whenever I rested the weight on the ground I had to clean it when I was ready to start again. Toes to bar were tough but actually a little easier than I expected, following my last experience with them. None of those were unbroken, but I was able to string together 3 or 4 reps most of the time.

The standard (non-Masters) version of this routine specifies 24" box jumps and 115lb push presses. I could probably handle that, but the latter would have been a struggle. That being said, I think this was an excellent conditioning session.

As friggin' knackered as I felt at the end of today's workout, I actually feel better now than when I woke up.

Cher offered me some words of encouragement during the ride home. When I explained that I'd just done three weeks' worth of CrossFit Open routines in the space of an hour, she looked at me and said: "You idiot." I wouldn't argue with that assessment.

Here's the Open Leaderboard: http://games.crossfit.com/leaderboard

12.3 Demo

Klepto(ish)

U.S. Air Force Major David "Klepto" L. Brodeur

Just 1 routine this morning, based on today's main site wod. I scaled the weighted portion - the squat cleans - 2 ways, although one of them was inadvertently.

"Klepto"
4 rounds for time of:
27 Box jumps, 24" box
20 Burpees
11 7 Squat cleans, 100lb (RX = 145lb)

Time = 27:33

I only planned on scaling the weight for the squat cleans, but for some reason I got it into my head that I was supposed to do 7 reps, whereas the workout specifies 11. As I completed each round, I put a check mark on my workout sheet. It was after I had finished the third round of squat cleans and I was adding the third check that I noticed my error. I thought of adding on the "missing" squat cleans after I had done my fourth round of 7 - which would have meant another 16 squat cleans - but by the time I'd completed my shortened set of squats I felt like I had no more gas in the tank, plus I was already closing in on a half hour routine. I'm not ashamed to admit it, but at that point I quit. I simply had no more energy and all the will in the world couldn't get another squat clean out of me.

I was laying on the ground afterward, trying to avoid drowning in my own sweat, when I overheard two women going into the changing room. One asked the other, "Is he still breathing?"

When I was planning today's session I thought I might be able to fit in another routine, as I had no idea how long Klepto would take me. However, yesterday I didn't do as well as I expected because I didn't spend enough time stretching and warming up, and I didn't want to make the same mistake today. Therefore, I spent around 10 minutes warming up before I started the clock, which didn't leave me enough time to do anything else this morning.

The wod demo

Full body

I had another go at the CrossFit Total today, but didn't do as well as I expected. I don't think it's anything to panic about; I just felt a bit stiff during the routine, which might be because I didn't warm up enough.

My previous max weights are in brackets.

"CrossFit Total"

Back squat - 1 rep max:
215 x 1, 230 x 0, 225 x 1 (225)

Shoulder press - 1 rep max:
85 x 1, 90 x 0, 90 x 0 (90)

Deadlift - 1 rep max:
295 x 1, 315 x 1, 330 x 0 (275)

Total: 225 + 85 + 315 = 625 (225 + 90 + 275 = 590)

So that's a 35lb increase, but it all came from the deadlift. My back squat was the same as last time, and my press dropped by 5lb. I'm a little pissed about that, but like I said, I don't think I warmed up enough. Also, last time I had 5 attempts at each 1RM, whereas today I stuck with the RXed 3 sets. 

Yesterday I watched a video of a woman athlete doing this routine and at the beginning she said she was going to go for larger increases in weight after each successful set, as she sometimes takes small steps. That worked for her, so I did the same strategy with the deadlifts, but without any success. I jumped from my 1RM - 315lb - to 330lb and could barely move the weight (it felt like I got it to an inch from the ground). Even though that was my third and last attempt, I took off 10lb to see if I could get a new PR of 320lb, an increase of only 5lb. That got a bit higher, but still nowhere near a completed rep.

Full body

Mother of two

Personal training with Paul

Push press:
85 x 5
90 x 5
95 x 4
95 x 5
100 x 5
100 x 5

I was quite pleased with my form and technique today. When I maintain my focus and concentration, I always get a decent amount of power from my hips. That being said, my legs were a little unstable at times, but my arms didn't have too many problems locking out overhead.

======

C2B Pull-ups: 5, 4, 4, 4, 4

With all the 4-rep sets I got my chest in line with the bar a fifth time, but couldn't pull myself close enough to touch it. So close it hurts!

======

25-20-15 reps for time:
Neutral grip pull-ups (strict)
DB clean and press @ 35s
Push-ups

Time = 20:20

I was an aching puddle of sweat by the end!

Full body

Bailey and Froning - what the hell do they know?

I started today with a snatch routine so I could work on my technique.

Hang power snatch:
45 (5), 65 (5), 75 (3), 85 (3), 85 (3), 90 (2), 90 (3), 95 (1)

The first set at 85lb lacked control, so even though I got the bar overhead and kept it there for two  seconds each time, my balance was poor and my feet were all over the place. I rested a couple of minutes, then tried again at the same weight. The second set was much better - and, dare I say it, elegant! I could only do 2 reps with my first set at 90lb, but I felt like I had an extra rep in me, so rested and went again, completing all 3 reps. 95lb is a PR. I tried a second rep, but couldn't get the power to move the bar higher than my stomach. Not a major accomplishment, but overall I was pleased with my form and technique. With every (successful) rep the bar ended up overhead and slightly behind me, so good positioning.

Coincidentally...

======

My metcon today was nicked from my friend Chris, who's just started CrossFit training in Brighton. Following advice from my trainer, Paul, I upped the weight for the push presses from 55lb to 85lb (roughly 38.5kg).

In 20 minutes:
Buy-in - 3 rounds of:
6 x push-press @ 85
12 x pull-ups (kipping)

Amrap in remaining time:
10 x sit-ups
10 x push-ups
10 x squats (hamstring to calf)

Score = 11 rounds plus 10 sit-ups and 8 push-ups

Bloody hell, that got tough quickly. I was - to put it in Madi's words - sweating like a meatloaf about halfway through the second part. Sweat was pouring into my eyes and stinging like acid. My time at the end of part 1 was 5:17. The first round of part 1 was nearly unbroken; I had to break after 10 pull-ups, then did the remaining 2. All the sit-ups and squats were unbroken.

I was going to rest a few minutes then attempt the CrossFit Open routine 12.1 - 7 minutes of burpees - but ran out of time. Still, that was a fun way to end the week.