Training Log Archive: cramptoniteIn the 7 days ending Oct 13, 2013:
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Sunday Oct 13, 2013 #
Stretching 1:00:00 [1]
Ankle and shoulder stability routine plus roller / lacrosse ball.
Saturday Oct 12, 2013 #
12 PM
Crossfit (WOD) 13:33 [5]
Open gym, benchmark WOD Helen
Right shoulder is weak, think it must be a rotator cuff issue. WOD was supposed to be Isobel (30 snatches). On the bright side, the piriformis mobility from yesterday was exactly what the doctor ordered.
Helen
3 Rounds
400 m
21 kettlebell swings (50 kg)
12 pull-ups
13:33
Kettlebells went surprisingly well but can tell I haven't been running. Pull-ups slowly improving but a long way to go.
Right shoulder is weak, think it must be a rotator cuff issue. WOD was supposed to be Isobel (30 snatches). On the bright side, the piriformis mobility from yesterday was exactly what the doctor ordered.
Helen
3 Rounds
400 m
21 kettlebell swings (50 kg)
12 pull-ups
13:33
Kettlebells went surprisingly well but can tell I haven't been running. Pull-ups slowly improving but a long way to go.
Crossfit warm up/down (Mobility) 30:00 [1]
Warm-up
Lacrosse ball on shoulder afterwards, definitely tight
Lacrosse ball on shoulder afterwards, definitely tight
Friday Oct 11, 2013 #
12 PM
Crossfit (Lift) 25:00 [3]
Deadlift, working up to 3RM
Right glute (I guess technically the piriformis) is knotted right up, was causing a bit of sciatica I think.
Worked up to 2 x 335, second rep form broke
Down to 3 x 315, good form through 2, slight break at 3.
Right glute (I guess technically the piriformis) is knotted right up, was causing a bit of sciatica I think.
Worked up to 2 x 335, second rep form broke
Down to 3 x 315, good form through 2, slight break at 3.
Crossfit (WOD) 13:44 [5]
4 Rounds:
- 2 rope climbs
- 4 pistols (2 each leg)
- 8 ring dips
No strength in lifting right shoulder, scaled to reverse pull-ups (2 rounds) and then box dips for last two
1st time doing rope climbs, killer with rope burns and blisters to prove it. Could barely grip the rope in the last round.
Keys - lock the legs, drive the hips and pull with the chest.
Pistols went well but Kara commented she could definitely tell my right side was tight.
Keys - make sure to drive the knees out wide.
13:44
- 2 rope climbs
- 4 pistols (2 each leg)
- 8 ring dips
No strength in lifting right shoulder, scaled to reverse pull-ups (2 rounds) and then box dips for last two
1st time doing rope climbs, killer with rope burns and blisters to prove it. Could barely grip the rope in the last round.
Keys - lock the legs, drive the hips and pull with the chest.
Pistols went well but Kara commented she could definitely tell my right side was tight.
Keys - make sure to drive the knees out wide.
13:44
Crossfit warm up/down (Mobility) 20:00 [2]
Warm-up
5 back and forths
10 sit-ups
10 pull-ups
10 squats
20 leg kicks, 20 arm rolls, 30s bottom squat
Mobility - Piriformis roll-out
- Lacrosse ball, clamshell legs back and forth.
- Definitely hit what is tight, right leg was shaking.
5 back and forths
10 sit-ups
10 pull-ups
10 squats
20 leg kicks, 20 arm rolls, 30s bottom squat
Mobility - Piriformis roll-out
- Lacrosse ball, clamshell legs back and forth.
- Definitely hit what is tight, right leg was shaking.
Thursday Oct 10, 2013 #
Note
Trip to Paris
Wednesday Oct 9, 2013 #
Note
Trip to Paris
Tuesday Oct 8, 2013 #
Note
Trip to Paris
Monday Oct 7, 2013 #
12 PM
Crossfit (Lift) 25:00 [3]
Walked into the box and see someone with a WT shirt on. Always wanted to meet LosDobos 'in the flesh' but didn't expect it to be here. Checking out Royal City Crossfit for the 1st time. All I can say is Chris and his team have been fantastic, hope you'll be back.
Front Squat
working up to 3 x 5 @ 80% 1RM
Not on today - 185lb failed twice (first time at 3 and second time at 4). Scaled back to 175 and failed at 4 on the last rep.
Overall dead today, blaiming aniverary wine the night before...
Front Squat
working up to 3 x 5 @ 80% 1RM
Not on today - 185lb failed twice (first time at 3 and second time at 4). Scaled back to 175 and failed at 4 on the last rep.
Overall dead today, blaiming aniverary wine the night before...
Crossfit (WOD) 12:00 [5]
12 minutes AMRAP
3, 6, 9, 12, etc.
Push press
Wall balls
Rx was 115, immediately scaled back to 95.
Completed round of 15 and 15 / 18 on the push press.
3, 6, 9, 12, etc.
Push press
Wall balls
Rx was 115, immediately scaled back to 95.
Completed round of 15 and 15 / 18 on the push press.
Crossfit warm up/down (Mobility) 20:00 [2]
Warm-up
3 rounds of
there and back
overhead squat with PVC pipe
Wallball (20lb)
leg kick, arm rolls, bottom squat 30s.
10 Pigeon swings (deep hip stretch and moving from side to side)
Mobility
- rolling out the upper back / shoulders with both arms under Olympic bar above head
Stretching
3 rounds of
there and back
overhead squat with PVC pipe
Wallball (20lb)
leg kick, arm rolls, bottom squat 30s.
10 Pigeon swings (deep hip stretch and moving from side to side)
Mobility
- rolling out the upper back / shoulders with both arms under Olympic bar above head
Stretching