I haven’t blogged in a while, but I’ve been working out and I re-took the CrossFit Level 1 Trainer certificate course a couple of weeks ago. Erin N went with me and it was really fun! I still love CrossFit after 11 years and even after learning that not all of its precepts are strictly correct. It is fun, and it’s so interesting to see it as a system that has developed out of one person’s experimentation on a few clients.
This week I did some hard workouts. On Tuesday I deadlifted to a 3-rep max of 225. Technically my 3-rep max is higher, because I actually did 3 sets of 3. Before that I also had done several 30-second row sprints to see the fastest pace I could attain and how long I could keep it (1:41 and 6 seconds). After the deadlifts I did the day’s Tabata: row for calories, box jump, rings push-ups, barbell row.
Yesterday I didn’t do much, just went for a 40-minute walk to Martha Washington Park and stretched.
Today at 6:30 AM I did the day’s WOD with Carroll: run 800m, 40 6-inch target burpees, 20 box jump-overs, 3 rounds for time… in the time available (32:10), I got through two rounds, the run, and half the burpees. The time included a bathroom break. I used a 12-inch box. I had already planned to test this Saturday’s workout, and had not planned to do the WOD, so I went “easy” (it wasn’t easy).
The WOD coming up for Saturday is a barbell complex that I was afraid would be too hard, but scaled to a lighter weight it was no harder than other barbell WODs. So today I did two WODs. Tomorrow I get to sleep in.
Today: shoulder press trying to improve my calculated 1-rep max. I don’t think I improved it, because I didn’t get five reps. I finished with a set of 4 and then a set of 3 at 82 lbs. If I had gotten five reps unbroken I would have had a new 1-rep max. Oh well, maybe next week.
Workout of the day — from what we did in the gym yesterday:
4 power cleans
2 push jerks
10 toes to bar
10 minutes AMRAP with 75 lb bar
My toes to bar were just high knee raises some of the time. My first set of 10 was two “warm-up/cheater” knee raises followed by 8 strung-together toes to bar. It degenerated after that. With the barbell complex and that, in 10 minutes I got five rounds, 17 reps.
Today: Several sets of pistols on each side with weights up to 16 kg, in my Reeboks (very slight heel lift, which I can’t do pistols without).
Then, front squat to a set of 4 and a set of 2 at 170 lbs. This was hard and was based on my calculated 1-rep max from when I did three at 175 recently.
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 burpees and kettlebell swings at 24 kg for time: 6:25. I worked hard on that.
Today: deadlift 95% of 1 RM for 1+ reps. I lifted 230 x 3.
WOD: ascending ladder for 10 minutes of strict pull-ups and weighted lunges, L+R=1 rep. I held a 16 kg kettlebell in the “goblet” position and got about 7 and a half rounds.
Today’s strength workout was back squats and I got 4 at 190 lbs. I’ve now done a 3-rep max or close enough on all the basic lifts, so I can work out based on an estimated 1-rep max and try to make progress again for a while.
Today’s WOD: a kettlebell complex from a long time ago at CrossFit North. I had done this one several times and named it Fran’s Fave, and also used it on my kettlebell class at CrossFit Seattle. When I did this one in 2007 my finish time was 15:25. Eight years later I’m slower at 17:42 with 16 kg.
kettlebell 1-hand swing, clean, squat complex x 10 reps
10 squat-jumps with no weight
10 rounds for time.
I *think* my faster time so long ago was also with 16 kg, because I remember the first time we did this in Dave’s class, I had the 16 and the 12 kg kettlebells out because I thought I would not be able to do it with the 16 — but then I did. So it was memorable.
Recent 3 rep maxes or approximately:
Front squat 176 x 3
Shoulder press 84 x 3
220 230 x 3
Bench press 122
Back squat 190 x 4
7/7/15: front squat to 3-rep max of 175. It was hard enough that I felt sure I would fail with more weight. I was surprised I was able to go this heavy. I waited at least two minutes between sets.
7/8/15: shoulder press to 3-rep max of 38 kg in our garage. (83.77 lbs for a calculated 1-rep max of 88 lbs.) Not bad.
I plan to test several more 3-rep maxes this month to re-establish a baseline. I’ve been working out, but not methodically. I quit karate because I wasn’t getting enough down time and I wasn’t fully committing to karate either.
7/18/15. Wanted to find a three rep max deadlift but got to a two rep max of 225. I had done a 15-12-9 workout of cleans and dips earlier in the morning.
8/10/15. I did a 3-rep max deadlift on Friday the 7th and got 220, for a calculated 1-rep of 233. Today I got a 3-rep max bench press of 122 lbs.
8/15/15. Back squat “3-rep max” based on an estimated 1 RM of 210; I actually did 190 x 4 for a calculated 1-rep max of 216.
8/17/15: deadlifted according to this week’s Wendler scheme of 1+ at 95% of 1-rep max. I got 3 at 230 for a new calc. 1-rep max of 243.
Today I did front squats up to 5 sets of 2 at 85% of a 1-rep max of 180, so 155 lbs. Then I did a bunch of clean and jerks, working up to 103 lbs. Feels good. On Tuesday we worked on pistols, then we had a WOD that was EMOTM 20 minutes of clean, front squat, push-jerk. I worked up to 90 lbs.
That night I went to karate. We did some complicated (for me) moving basics with more than one ingredient per step, for example: step in, down block, reverse punch, step in, outside block, reverse punch; then another one, for example, step in, down block, up block, reverse punch, step in, outside block, inside block, reverse punch. I felt like a toddler learning to keep track of all the limbs.
Friday Dec. 12: 1-rep max deadlift. I did this along with my Fitness Within Reach class. I calculated my 1RM should be 232, and it was. I failed at 240 though I had to try it because I had time.
The WOD was, for time:
- 800m run
- 50 DB Snatches
- 400m run
- 35 DB Snatches
- 250m run
- 20 DB Snatches
This took me over 17 minutes and made me feel like I was going to lose bladder control, throw up, and have a heart attack. Guess I need to get back in shape! The time includes a bathroom break — I could not face the second run without it. This may be the first time I’ve ever taken a bathroom break during a workout. Also: I ran way too far on the first run. I thought I knew the turn-around point, but someone else had figured it out and told it to me, and I obviously had it wrong. Two very good-natured women ran it with me and didn’t complain too much! Whoops!
Saturday Dec. 13: 1-rep max front squat. I hit 170 and felt good about it. That’s 15 pounds off my all time record. Then we had a team workout. I was part of a trio. Together we did 150 sit-ups, doubleunders, lunge steps, push-ups, and squats. I can’t remember our time, but we had fun. Susie and I were “one person” and the other was Hannah the college student.
Our gym Christmas party was last night. As always, it was very fun and relaxing to hang out with everyone in Teresa’s beautiful house.
Today I stayed home and practiced the Pinan Nidan and the Matsukaze katas.
Yesterday, Tuesday Dec. 9: shoulder press. People were testing their 1-rep max, so I decided to do the same, even though only the day before the press did not go so well. Yesterday was better and I pressed 1 at 85 lbs. My right shoulder has something wrong with it.
The workout yesterday was 5 rounds of 2-minute intervals, with 1 minute rest in between: AMRAP 5 power snatch, 10 overhead lunges, 5 power snatch, 10 thrusters. I used 55 lbs and got three rounds plus three reps. The lunges were by far the hardest part. It felt good to work out after being sort of brittle and out of sorts the prior week. Then last night I went to karate class. I love classes where we do tons of kicks because it loosens up my hip muscles and my low back so much. Feels great.
Today I did the WOD first — 30 doubleunders + max effort pull-ups, rest same amount of time as the work took, 5 rounds. My first round, I got 16 pull-ups (kips) and the whole first round took me 54 seconds. I finished with a total of 45 pull-ups. Afterward I had a little time left for back squats and got up to 2 x 5 at 160.