On my own: 5 weighted pull-ups at 16 kg, 10 pushpress at 65 lbs, 5 rounds, plus one extra round of 10 pushpress. Not timed.
With the 5:30 PM class: Sets of 3 front squats up to 170. Then “Lizzie,” 12-9-6-3 power cleans (65 lbs) and ring dips (with black band), my time was 3:25. I would have liked to go a little heavier. When I work out with one of my classes, I don’t want to conspicuously be the last one finishing and drawing attention to myself, so I go sort of easy in general. It also lets me make sure I stick with really good technique and I think that’s one good way that I can set an example.
It’s Sunday, but I wasn’t able to work out after Monday of last week because I got sick and then busy. So Tom and I were in the gym today. My workout:
5 kettlebell cleans per side, 24 kg
12 push-press, 55 lbs (I did each set unbroken–they sure were easier than they are during FGB!)
5 toes to bar
I’ve seen a chiropractor recently and have had two adjustment appointments. He works on my upper back and neck. After the first time I noticed my left shoulder was less achy. After the second one it is definitely not achy, is stronger, and has better range due to lack of ache.
I don’t practice the O-lifts often enough in general, but I worked on them every two weeks recently. With some coaching cues from Jules on the first and second pull, which I’d never heard before, I was able to snatch 93 pretty easily one Monday night this month. So last Monday, the 19th, also in Jules’s class, I decided I should be able to add 7 pounds to that. It took me two or three tries, but I did snatch 100 lbs once with no press-out or other craziness. Failed on 101 though.
Sept. 16: Went to Stoneway CrossFit and worked out with Scott and two of his friends. I brought the workout. It was:
AMRAP 20 minutes
5 pistols each leg with whatever weight you can manage
5 weighted pull-ups (I used a 12-kg kettlebell)
10 broad jumps
30-second handstand hold
I got through five rounds, finishing my handstand after the buzzer. All the guys lapped me and got 6+. But I was the only one holding a weight for my pistols. Actually what slowed me down was the weighted pull-ups, because I could only do one at a time.
15 dumbbell full cleans
That’s 15 cleans followed by four rounds of Cindy, for three rounds. I used 20-lb dumbbells and my time was 19:27. I had missed doing this one on New Year’s Eve and heard a lot about how epic it was. It wasn’t THAT bad.
We met several of our clients and our trainer Lovoka at Genesee park last Sunday morning. We ran barefoot, did balance beam mounts and jumps and pistols, tried skin-the-cats on the playground gear, did pull-ups, and did a workout involving broad jumps uphill, downhill push-ups, tree pull-ups, and sprints. It was really fun and a nice sunny day.
I went to CrossFit Seattle last Friday just for fun and it turned out they were doing “Jackie. ” We all used empty barbells, so mine was 33, and my time was 9:14. I felt the mid-back pain from 9/7 during the thrusters, on the descent.
We also worked the shoulder press in that class, but we were using kilos and moving pretty fast so I don’t remember what my heaviest set was. Something like 65 lbs I think.
After feeling back pain on 9/7 with the kettlebell swings, which had followed 190-lb back squats, I went to see Dave for a training session to see if he could spot the problem. He and Scott looked at me squatting and found that indeed I’m not fully stabilizing my mid-back, and that I’m not engaging my hip flexors to pull down. Instead I’m using my stronger legs (than my back) to fight gravity and then finish the lift. I need to practice perfectly stabilized, lighter back squats and have somebody watch me. But will I? I’m almost always working out alone.
50 kettlebell swings
50 jumping pull-ups
50 KB cleans
50 knees to elbows
50 KB swings
50 KB cleans
25 KB goodmornings
I used a 16-kg kettlebell. I stopped on the first set of KB swings because I had a totally new pain in my middle back on the descent. I did some cat-camel, etc. then finished them without its getting any worse. On the cleans, and the second set of swings, I had no discomfort.
I was taking so many breaks on the knees to elbows that I did from 28 to 43 as V-ups, then got back on the bar to finish the k2e. 20:02
Labor Day weekend was great. I worked out with Tom’s class on Saturday morning. AMRAP 18 minutes of 10 hang power cleans (65 lbs), 15 wallball (20 lbs). I finished two wallballs shy of 7 rounds. Then I went straight to the beach on the scooter and went swimming, near Madrona, at a little gravel “dog beach.” There was a little chop but I had a great time in the water. The previous day, Friday morning, I had gone to REI and bought a wetsuit and tried it out at my favorite Seward Park spot, the kayak launch on the south side of the park. I swam farther that morning without stopping than I had before. The wetsuit built my confidence and I swam parallel to shore between two obvious landmarks a few times. On Saturday I didn’t have any breakthroughs except that I really enjoyed it despite the little bit of choppiness.
Sunday I rode my bike to Seward and swam (no wetsuit) where the triathletes go, on the north side east of the beach. The water was almost as calm as a pool. I had a breakthrough that time–I swam 7, then 10, then 12 breaths’ distance straight out from shore without panicking. It was great to be so far out, unsupported, and know I could get back without getting anxious.
Monday Tom and I went for a really great hike to Cascade Pass and partway on toward Sahale Arm, just far enough to look straight down on emerald-green Doubtful Lake. Loved it! The air was so clear that day.
Then yesterday, Tuesday, I went swimming with Liz M. at Seward in our wetsuits. A little chop, no breakthroughs, but it was fun. We didn’t need the wetsuits at all because the water is so warm, but wanted to practice with them. (I got mine on backwards on the first try.)