Benchmarks & PR's

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Thursday - 10/30/2014

  
5 x 2
Sumo DL @ 90% of 5RM
Worked up to 245# for 5 sets.

10-8-6-4-2
Power clean @ 115#
Inclined push-ups
Also did a push jerk and split jerk with 115#. That is the heaviest I have tried since shoulder surgery. Felt good to get the bar up there.



Nutrition Challenge Points
Sleep=1, Real food=0, No alcohol=1, WOD=1, Water=1 Total is 4 points for today (out of 6 possible)

Wednesday - 10/29/2014

  
Warmed up with some double-under practice. I am just now getting these back after shoulder surgery. I was able to do a few sets of 25. Much better than my last try (3 reps and too much pain to continue).

AMRAP 12
300m row
6 push-ups
10 box jumps
Got 4 rounds plus another row

5:00 rest

AMRAP 12
200m run
20 goblet squats
First round of squats were at 44#. This was too heavy for multiple rounds, so I dropped to 35# KB. I finished 4 rounds plus another run.

Nutrition Challenge Points
Sleep=1, Real food=1, No alcohol=1, WOD=1, Water=1 Total is 5 points for today (out of 6 possible)

Tuesday - 10/28/2014

  
Shoulder rehab

While everyone else did a shoulder blasting core workout (weighted hollow holds, left and right side planks), I did a shoulder rehab routine with the bands and an empty bar.

4 x 8
1-legged dead lifts @ 65# (8 each leg = 1 set)

21-18-15-12-9-6-3
Unbroken KBS @ 53#
This was a sweaty, gasser. Finished in 4:17, though.



Nutrition Challenge Points
Sleep=1, Real food=1, No alcohol=0, WOD=1, Water=1 Total is 4 points for today (out of 6 possible)

Monday - 10/27/2014

  
Handstand Practice

Nope. Tried it, but my left shoulder can't hold my weight, yet. Did some rehab band work instead.

2 RM
Front squat
Worked up to 245#. Tried 255# but had to bail out at the bottom of the first rep.

EMOM 7
2 TNC squat snatches @ 55#
5 inclined push ups
This felt GREAT. So excited to be getting the bar overhead again.

Nutrition Challenge Points
Sleep=1, Real food=1, No alcohol=1, WOD=1, Water=1 Total is 5 points for today (out of 6 possible)

Sunday - 10/26/2014

  
Nutrition Challenge Points
Sleep=1, Real food=0, No alcohol=0, WOD=1, Water=1 Total is 3 points for today (out of 6 possible)

Saturday - 10/25/2014

  
Nutrition Challenge Points
Sleep=1, Real food=0, No alcohol=0, WOD=1, Water=1 Total is 3 points for today (out of 6 possible)

Friday - 10/24/2014

  
Lots of firsts today - some for me in my post-surgery journey and some for others in the noon class.

EMOM 7
2 snatches @ 65#
This was light weight for me, but it was also the first time snatching with any weight at all.  It felt great to start getting the bar overhead.

3RM
Sumo dead lift
Worked up to 255#.

Cash out
High plank
First time in 15 weeks holding a high plank for a minute. We accumulated 4 minutes of high plank today.

After class, we all stood around the ropes for a bit. Ashley said, "I've never climbed the rope." We spent a few minutes on technique, and she gave it a try. Almost made it to the top but freaked out and came back down early. Second try was the charm. Right up the rope and a big grin at the top! Julia (from the morning crew) practice the footwork for a bit and got to the top on her second try as well.

Here's Ashley then Julia at the top:





Nutrition Challenge Points
Sleep=1, Real food=1, No alcohol=0, WOD=1, Water=1 Total is 4 points for today (out of 6 possible)

Thursday - 10/23/2014

  
4 x 8
Strict press
This was the first real effort to push some weight with my shoulder. I started with the empty 15# bar and moved up little by little to 65#. This warmed up my shoulder nicely without injury.

AMRAP 5
Body weight squats
I weighed in at 209# on Monday, so I did this at 210# and got 30 reps. Pacing is key - I probably went too close to failure on the first set.



Nutrition Challenge Points
Sleep=1, Real food=1, No alcohol=1, WOD=1, Water=1 Total is 5 points for today (out of 6 possible)

Wednesday - 10/22/14

  
Double under practice

Since surgery, I have not really tried DUs. I did today and it was ugly. I eventually strung together about 10, but everything is off. This tells me that double unders are a perishable skill that needs to be practiced regularly to maintain any kind of proficiency.

1RM
Clean
Worked up to 185#. Jumped to 205# and got close a few times but never got the weight up.

For reps - 10:00 time cap
2000m row
Max KBS in remaining time @ 44# (American)
Finished the row in 8:30 and got 25 reps in the following 1:30.

Nutrition Challenge Points
Sleep=1, Real food=1, No alcohol=1, WOD=1, Water=1 Total is 5 points for today (out of 6 possible)

Tuesday - 10/21/2014

  
5x5
Front squats @ 75% of 1RM
Worked up to 200# even.

Nutrition challenge WOD #2
21-18-15-12-9-6-3  18:00 time cap
Goblet squats @ 35#
Deadlifts @ 135#
Box jumps @ 24"
Ran out of time in the round of 6's. Finished 6 goblet squats and then only had a couple seconds left. Total score is 18:00+21 reps.



Nutrition Challenge Points
Sleep=1, Real food=1, No alcohol=1, WOD=1, Water=1 Total is 5 points for today (out of 6 possible)

Monday - 10/20/2014

  
1 Mile run

Finished this in about 10:15. Not fast. I felt heavy the whole time. This was the first of 3 benchmark workouts this week as we start our new Nutrition Challenge. I need to get my eating back on track so this becomes easier.

Bench Press

I worked on getting a heavy 5. This was the first time I attempted benching since shoulder surgery, so I expected to get 45# or 55#. I was tight to start, but it soon started to feel great. I kept adding weight until I got to 115#. This is far from the old days, but a great start on the road back.



5 RFT
12 box jumps @ 24"
15 KBS @ 53#
7 GHD sit ups
This took me 12:47. I kept moving and felt pretty good the whole time.

Nutrition Challenge Points
Sleep=1, Real food=1, No alcohol=1, WOD=1, Water=1 Total is 5 points for today (out of 6 possible)

Sunday - 10/19/2014

  
Judged at CrossFit 2A's Master Competition. I spent most of the day working on the RX floater WOD - which meant I had to count double unders for hours at a time. Luckily, the teams were good company and we all still had a great time.


Thursday - 10/16/2014

  
4x4
Deadlift @ 215#

1 RFT
1000m row
50 goblet squats @ 35#
30 weighted situps @ 35#
Cashout
Tabata hollow hold


Wednesday - 10/15/2014

  
Rest Day - F1 Boston go-cart racing


Tuesday - 10/14/2014

  
Did the following with several athletes at CrossFit 2A during open gym:

EMOM 6
2 power cleans @ 135#

6 RFT
15 Russian KBS @ 53#
40 single unders
15 calorie row
Tuesday evening: Start getting ready for Halloween...


Monday - 10/13/2014

  
Went to the 9:30am class today. Good thing, too, as the backed up septic system kept later classes from being held.

4x4
Front squats @ 80% of 1RM
Worked up to 205#. Not quite 80% (215#), but close enough for this week.

7 Rounds
7 cleans @ 95#
7 Dead lifts @ 185#
7 KBS @ 53#
7 Box jumps @ 24"
7 Flags
This was much harder than I expected. I wanted to quit after 5 rounds, but by that time everyone else had finished their workouts, so I had Nicole watching me and urging me to keep moving. I did, and I finished the last two rounds pretty quickly. I was glad I was finished - once it was over.


Friday - 10/10/2014

  
5 RM
Sumo Dead Lift
Last week I maxed out at 245#. Today I pulled 260# for at 15# PR. Mike Bordenca has some good tips that helped squeeze a few more pounds out of this exercise.

21-15-9
Front rack reverse lunges (95#)
Weighted sit-ups (35#)
95# was probably a bit too heavy for me, but I got them done. I had to break 2/3 of the way through the first two rounds of lunges. Maybe it's all in my head, but I dropped the weight, took a few breaths and finished of the set. Sit-ups were no problem.

Monday - 10/9/2014

  
While those with healthy shoulders were bench pressing, I worked on dead lifts. I was not impressed. This was my first day in 13 weeks (since shoulder surgery) that I tried to go heavy on dead lifts. I worked up to 225# for 3 reps. Before surgery (BS?), my 1RM was 315# - I feel like I am a long way from that number now. I will note that yesterday was a bunch of 1-legged dead lifts that my have left me a bit less than 100% today.

Then I took on a modified version of "Nicole."

Nicole - AMRAP 20
400m run
8 GHD sit-ups (instead of max effort pull-ups)
I finished 5 full rounds plus another 400m run. Like other workouts recently, I was happy with my conditioning; I was able to keep moving through the whole 20 minutes of work.



Wednesday - 10/08/2014

  
4x10
Single leg dead lift - each leg @ 75#

5 rounds
:30 dead bug hold
:30 sit-ups
:30 rest

6 rounds
1:00 row for calories
5 TNG cleans @ 75#
Ended with 79 calories. This number is low, but I am blaming my recovering/weak shoulder for that. I am still many weeks away from rowing with power.

Tuesday - 10/7/2014

  
3x6
Front squat @ 75% of 1RM
Worked up to 185#. This is more than 75% of my old 1RM (225#).  In fact, it is 75% of 246# - maybe that will be my new 1RM soon.

6 RFT
1 lap around the building
10 weighted sit-ups (35# KB on my chest)
1 minute of single unders
Finished in just over 19 minutes. This was long, but I was happy with my conditioning; I was able to keep moving for the whole thing.