Presents!

Morning: just under 1 hour spin class with Pops. Rode hard! Sweated through all my clothes! Hard to quantify a workout like that . . . 550 calories, and I forget the "distance" the computer said. Anyway, definitely sapped my energy for the rest of the day, probably because I drank coffee and not water as soon as I got home.

Evening: Got to use my new Christmas presents for an at-home wod.

2 x 5 minute amrap, 4 min rest between
-10 kettlebell swings, 35#
-20 sit-ups (abmat + anchor)
-30 walking lunges
-20 calories on the rower

#1. 1 round + ... 14 calories
#2. 1 round + ... 16 calories

Ooh I should have gotten two full rounds.

12-29-2010

am: 800m run x 7
(Meadows-Cheney)
Uphill - kept it under 3:55
Downhill - under 3:45
30 second rest between 800s.

afternoon: cross-country skiing, fun and not hard.

pm:
A1. push press 12X2 3 reps x 6 (2+ min rest)
#115-135-140-145-150(1)-150(1)
Feeling stronger, still frustrated by limitations. No shoulder pain, and feel a bit steadier with the hold at the top.

A2. weighted chin-up 3,2,1,3,2,1
#17.5(3), 25(2), 35(1), 30(3), 40(1, failed on 2), 45(1)
Started too light.

B1. Push Jerk touch-and-go x 10 reps x 3 (1 min rest)
#120, 120, 110
Second set at 120# was not touch and go so I dropped weight.

B2. 15 unbroken chin-ups x 3 (1 min rest)
15ub - 15ub - 12/1/1/2
Hands got real sweaty by the end.

Blizzard

Morning of 12-27-2010: 3 mile snowshoe in blizzard conditions. A slog but a fun slog. Took the rest of the day off. Took the next day off too, because of a long car trip.

12-26-2010

Morning:
A1. press 12X1 5 reps x 5 (2 min rest)
#75, 85, 85, 90(3), 85

A2. parallel grip chin-up 31X1 5 reps x 5
#5, 6, 6(4), 4, 6
Tempo was killer.

B1. close-grip bench press 30X0 3 reps x 3 (2 min rest)
#95, 115, 125
Some pain at the bottom of the bench press. But strength feels like it is there despite pain.

B2. single-arm rows 12/arm x 3
#25, 35, 40

Afternoon:
3 mile hike into Nenorod cabin for a night of camping! Then a little snowshoeing in the last light of the day.

Christmas Eve

The Gym in Manchester, VT was super-busy, maybe because they'd cut their Christmas Eve hours. Anyway, A. and I tried to knock out the workout programmed for yesterday. No Airdyne, and I'm still not doing burpees, so there were some subs.

A1. Push Press Cluster 12X1 2.2.2 x 3
125-130-130(5)
A2. Chin Up 30X0 3 x 3
10 - 17.5 - 20
Overhead hold on the push press felt a bit out of control. Maybe just lost focus on the last rep, or maybe I am fatiguing more than I am used to. Chin-up weights were too easy, but that's a good thing right now after last time's disastrous results.

B1. Touch and go push jerk 2 x 10 reps
125(9) - 115
125# was too heavy, not true touch and go and I didn't stand up the 10th rep.
B2. 12 unbroken chin-ups
Horrible chin-up bar in the middle of a cable machine. Grip very narrow.

3 sets:
15 chin-ups
20 handstand push-up negatives + jump and clap (this was burpee sub)
25 double unders
20 calories on rower
4 min rest

set 1: 4:15 for first three things, 1:06 on rower
set 2: 4:25(?) and 1:03
set 3: 3:55(?) and 0:59

12-23-2010

6am: spin class in VT. Nice change of pace, early snowy morning.

10am: 45 minute run Z1. Talking pace, ran 4.3mi in a lot of snow, slush. Temps in the mid-twenties.

4pm: Bennington CrossFit, jumped into the class rather than trying to get the programmed stuff done. "Hansen" was the wod, but I subbed 20" box jumps for burpees.

Warm-up:
3 rds
10 pull-up
10 hspu to one abmat
10 sit-ups
10 pvc ohs

Workout:
5 rounds
30 kettlebell swings, 50#
30 box jumps
30 sit-ups (abmat)
TIME: 18:57?

I got very lazy during this. Not at all pleased with the effort I put out.

12-21-2010

am workout:
6 x 800m at 4:00 pace each
Would've been really easy but for the cold, ice. Michigan morning around 20F, trying not to slip on ice, get hit by the school bus, etc.

(plane ride, bus ride, train ride)

pm workout: back at CFP

Squat cleans on the minute: 85-95-105-115-125-135-145-155F
Disappointing, tried not to let it get to me. I have lost some strength, but this is the time to build. Same thoughts on the front squat.

Front Squat 4 x 3
155-175-185(2)-175

5 rounds:
12 power snatch, 65#
row 1 minute
rest 2 minutes

Time - Meters per round:
1:45 - 285? (rower issues)
1:40 - 283
1:38 - 280
1:35 - 269
1:35 - 279

Halfway through second round of snatches I remembered how to move fast. Obviously, too much faffing around to get started on the rower -- snatches took under 25 sec.

12-20-2010

Motor City, awesome to see that crew.

Press, singles:
95-100F-85-90-95F
Very frustrating to be so far off my old maxes. Probably higher reps is a better scheme for me right now. Shoulder hurts less with heavier weight, though -- for some reason I feel it at 45, 65, not 85+.

Push Press x 3:
95-115-135-145(1)-125
Again, I get frustrated that I've lost strength, but this is where I am right now and this is where I am building from.

4 rounds:
10 x 10m sprints
5 x push jerk, 95#
10 box jumps (?20")
5:51
Felt slow.

Helen

12/18 (Saturday)
"Helen"
3 rounds
run 400m
25 kbs, 35#
12 pull-ups
TIME: 8:30

Dark, cold morning, hands in the sleeves for the run. Last set of pull-ups broken up, will not be in the future.

Threes

Thoughts: I need more Burgener warm-up in my life.

Morning workout:
a. Snatch pulls, warmed up then 3 x #155, 155, 160
b. Muscle snatch, 3 x #85, 95, 90, 95, 100(2)
c. Dead, quick build: 3 x #135, 185, 225, 255, 275

Strength, stretch

Weds. pm:
a. HURDLES -- set up five benches, one 20" box and jumped through it x 3, rest 2 min, repeat, repeat.
Then strength work. Had to back off a little, maybe too soon for heavy weighted chin-ups and dips, etc.
B1. weighted chin-ups (2-sec descent) x 2, 20/20/25/25(1)/25(1)
B2. dips (2-sec descent, 1 sec at bottom) x 3, 20/10/10/10/10
C1. amrap supinated pull-up with #15: 3,2,2
C2. press x 3: #65, 45, then called it. Too aggravating to shoulder.

Then, yoga class. Everything tight.

Z1

Started the morning with an easy, "breathing pace" row:
35 minutes rowing, avg 500 pace 2:35
Meters: 6840

20 min amrap

Tonight:
20 minute amrap at 80% effort
-5 pull-ups
-20 unbroken double-unders
-30 sit-ups
ROUNDS: 10 + 46 reps

Double-unders were great except for the 10th round, broke at 18 and then 14 . . . third try was the charm. Pull-ups felt rusty but good. Sit-ups, too slow.

Airdyne Intervals

Bed at 9:30pm last night so we could hit CFP for part I early this morning. Sleep was horrible, though -- neighbor left her keys, buzzed our doorbell who knows when, and I spent the rest of the night thinking it was time to get up.

Part I:
5 minutes on the Airdyne, alternating
30 sec at 80%
30 sec at 50%
followed by 3 minutes rest
x 5.

In general, 50% effort was at or under 50 rpm. 80% effort started a bit erratic, but I paced myself at 75+ and that felt good.

Exams, workouts

8am pathophys exam

10am workout: Back squat
Warmed up at 135, 185, 205, 225, hit 235, Bk spotting, helped a touch with 240, which I think I would have been okay to get on my own. Anyway, thought it would be more productive to get some reps in, so moved on to 5 sets of 3 at 185.
Good to get back to squatting after three months with none!

11-5 studied

5:30pm workout:
A. Snatch grip push press, 8 reps at 95, 105, 115# (90 sec rest)
B. Hang power snatch x 1 and OHS x 3 at 95, 1 min rest x 3
C. 20 push-ups on the "strength developer" x 2, 90 sec rest between. Fatigue was fast in the right shoulder, but at least I was doing push-ups to depth!

8pm health assessment exam (online) . . . knocking them out, one by one.

Catch-up

Friday night:
OHS singles up to 155# (PR)
(Wanted to go higher but wasn't getting weight overhead.)
Power Snatch singles up to 105# then called it quits.

Saturday:
10 minutes on the Airdyne, 175 cals.

Supposed to get "Annie" done Saturday pm but put it off until early this morning instead. Cold, miserable, outside, A. anchored feet for it. Anyway,
"Annie
50 --> 10
double-unders
sit-ups
TIME: 6:11

Sit-ups should be quicker.

500m TT

First-ever attempt at a 500m row for time this morning. Results somewhat disappointing. I went hard (too hard?) out of the gate, thought 1:35 was within reach, but my drop-off in the second minute was terrible. Next time, I'll try a better warm-up (I was half-assed about it this morning). As for pace, I wouldn't want to kick things off too much slower, so it's more about holding on through the finish.

500m row
TIME: 1:37.8

Quick wod and 5k

Yesterday: off.

8am: modified the wod BK gave us for testing to avoid burpees and overhead kettlebell swings. Double-unders were way easier, I suspect. Anyway,

3rds
25 russian kbs, 53#
50 double-unders
TIME: 4:07

12:30pm: Physical therapy. Those exercises are getting OLD.
1:30pm: Headed to the gym and ran 25 laps of the 1/8 mile track. Hey, turns out my math was pretty good, it's 5, 029m.

5k run
TIME: 21:39

Hurdles

Warm-up: dot drill! 1:04, then 0:56. Accuracy so-so.

Then 6 hurdles, feet together. 3 times through x 3. Fun, but aggravating to the shoulder.

Then freeze box jumps, 3 sets of 5 at 30", 30, 32. Next time, more ambitious.

Next, weighted chin-up: built to 35# and failed at 40. Didn't push it.

Then, close grip bench: up to 125#, felt some pain at the bottom.

Finally, 10# external rotation x 19(R) and 22(L) and 10# powell raise x 2(R) + 15(L). Powell raise was in plank on 16" box.

10k row

10k row, woop woop.
TIME: 41:47.0
avg split: 2:05.3
2k split paces: 2:03.0 / 2:04.3 / 2:06.8 / 2:07.1 / 2:05.4
avg stroke/min = 24

5k.

"Hot Chocolate Run" in Northampton, MA. Fun course with a couple of hills. And chilly, temps in the 20s all morning. A. walked the course with my parents, then we met up with some nursing school pals afterwards. I'm waiting for my official time, but I crossed the finish line at 23:30 so I'll be subtracting some time from that.

Update:
TIME: 22:44.78

Saturday Comp Team

Great energy in the gym for this one!

4 sets:
1 strict press: 90#, 95, 90F, 75
5 deadhang pull ups
rest 4 min

25 hspu to one mat (had to cut volume)

3 rds:
15 supine burpees
25 lefty kbs, 35#
run 800
rest 5 min
TIMES: 5:20, 5:20, 5:18

Obviously, pressing strength from the shoulders is a problem. But I am going to work on it while being smart.

Rope

Scaled this down from OPT:

3 rope ascents, 20"
10 unbroken kettlebell hang cleans, 53#
200 double unders
10 ub kb hang cleans
3 rope ascents
TIME: 12:12

Note: all hang cleans lefty only.

400m x 9

Thursday, after PT: 400s in the gym.
Quick warm-up.
400m at 80%, 1:28
Rest 2 min
400m at 90%, 1:19
Rest 2 min
400m at 100%, 1:18
Then the next ones I started on the 3 minute mark (eg after 1:42 rest for the first one, etc). Goal was to keep 90% pace, but I wasn't even close:
1:25
1:24
1:27
1:27
1:28
1:29

Catching up

School's been busy, haven't been posting. Here's the beginning of some catch-up posts.
Tuesday:
3 sets
-rehab exercises (light weight)
-30 kbs (left arm): 35#, 35, 44
5 sets
5 power clean, very light
30 "table" push-ups (also rehab)
5 sets
15 rolling v-ups
30 double unders

Wednesday, nothing.