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.

Catching up again

Thurs. Jan. 8
5 minutes AMRAP:
5 burpee
7 toes to bar (I did knee raises in order to practice stringing them together)
9 thrusters (Rx was 65 lbs, I used 55)
Rest 2 minutes, repeat for 3 rounds
I got 9 rounds 4 reps
2-1/2 hours later: back squat up to 200 lbs x 5, 5, 3.
Weds. Jan. 7
Bench press to 95 for 4 x 5
Tues. Jan. 6
Front squat to 150 for one set of 5. REALLY heavy. Immediately after I racked it, I wondered if I had hurt my back, right in the middle on each side — but that soon felt normal again and i was (am) just really fatigued from it. I was going to bench press today, but decided I’d done enough, especially since it was Tuesday, my longest work day, and I would have had to bench after 1:00 (quitting time).
Went to karate that night.
Sunday and Monday — nothing much.
Saturday Jan. 3 — karate.
What I remember from before that…
Tuesday, Dec. 30 — Back squat, testing 3-rep max, 225 x 3 for one set. This works out to a theoretical 1-rep max of 249 — so 225 for 3 is a PR. My actual 1-rep max this fall was 240.
Friday Dec. 26: “Fran” Rx in 6:28, far off my record, but nice people kindly complimented me on that being a fast time.
Dec. 20 — Twelve Days of CrossFit — my time was 35:43. We changed it this year so it wasn’t exactly the same as the last three or four we’ve done.
My last blog post here was on Dec. 14 and I know I worked out between then and the 20th… but I didn’t write them down.

Deadlift 1-rep max 232

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.

Press, squats, WODs

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.

Today’s lifting

Last Thursday was the last day I worked out last week. I did front squats, up to 3 sets of 5 at 145. I didn’t work out the next three days. I had felt so crummy and fragile all week and I don’t know why. My right shoulder isn’t right, my left elbow flares up and aches, my knees felt brittle, and everything felt incredibly hard to do. I was pleased with doing one lift a day Monday through Thursday though not pleased with skipping the next three days and not pleased with not doing any CrossFit workouts. Yet I refused to drive myself when I felt fragile even while neurotically worrying I would quit completely and turn into a blob. When does “don’t drive yourself too hard” become “you’re doing next to nothing”?

Today I went in by myself in the afternoon — it’s my day off — and warmed up for about 20 minutes, doing lots of kettlebell stuff and pull-ups. I took some pictures of myself (with the tripod and camera) because MindBody is doing a case study on the gym and asked me for some pics. When I was done with that stuff, I deadlifted up to 5 at 195 then backed off for another set of 5 at 185. These felt good. Then I did shoulder presses. My “pushing” ability is what’s been especially weak the past ten days or so. Is it just a shoulder problem or is my core completely falling apart?? I could only press up to 75 lbs.


This week and Thanksgiving weekend

Tom and I went to Lake Crescent on Friday through Sunday. It snowed! We walked around a lot in very cold sunshine. We went to Freshwater Bay, Crescent Bay, and the Lyre River where people were fishing and almost landed a fish thiiiiis big. We walked along the Spruce Railroad trail to Devils Punchbowl as the moon came up over the mountain to the south and the sun set. It was so beautiful!

Monday I worked on cleans during open gym. I got up to 7 singles at 122 lbs. My core isn’t as strong as it would need to be to jerk that, not that I was doing jerks that day. I suppose it’s usual to be able to clean more than you can jerk. This was my third Monday in a row working on cleans and trying to do true cleans, ie, receive it in a squat position. Probably some of the time I’m not as low as I think I am. I have not felt particularly strong this week, and my right shoulder hurts a little and feels a little fragile.

Tuesday the classes had skin the cats as a strength/skill practice, so I had to teach that starting at 5:30 AM. This was not easy but it went well. My hands ended up feeling a little bit beat up, and my shoulders were tired. I was conservative on my demonstrations and on my own reps because I hadn’t worked on those in a while. That is something I need to remember to work on in order to maintain it “forever.” That’s another stunt I’d hate to lose, like the handstand, pistol, etc.

Later that day I bench pressed up to 100 for three sets of five. That was difficult though not close to my 5-rep record of 120. And I went to karate despite having slept little and badly. It was a great class although we had to stick around to clean the place afterward, which feels like a waste of time because I can only get there twice a week and when I’m there in the evening, I’m running on fumes as it is.

Today I worked on push-presses. Again not feeling all that strong, especially in my right shoulder, but really all over! I did several sets of three at 75 lbs, which is not even close to my 5-rep max shoulder (strict) press. I don’t know why I’m not very strong this week.

Cleans etc

Today I worked on cleans, and did sets of 3 up to 120 pounds. I did about 6 singles. Next time I do cleans, I’ll do 120 again and practice faster turnaround/elbows. I was really surprised when I caught one of them in my hands instead of receiving on the shoulder and fingertips. The rest were better and one felt really fast and fluid.

Then I did the workout that was on the board for today:
7 pull-ups
7 squats with 1 racked kettlebell
7 overhead KB swings
80m farmer walk with 2 kettlebells
5 rounds for time took me 13:something. I used 16 kg kettlebells.

Disciplined, not driven

My back felt fine today, but my left wrist hurt with pushing or with hanging from the bar. So I deadlifted, up to a set of 5 at 190 and another set of 5 at 175. These felt normal/good. Then my workout of the day was: 15 kettlebell swings 24 kg, 15 butterfly sit-ups, 6 fist (knuckle) push-ups (because these didn’t hurt the wrist), 4 rounds. This took me 6:48 and felt good.

I didn’t feel like working out today. I often can too easily spend too much time in the gym working at the computer or cleaning. Daily I tell myself that if I don’t work out, I’ll be sorry when it’s time to go home and I did not work out when I was between things and had the time. I tell myself that either I’m a lifter and a CrossFitter, or I’m not. You are what you do. “How long ago was your last workout?” is a fair question for a trainer. My expectation is to be able to say that either my last WOD or my last lifting session was within the past two days, unless I had a really compelling reason not to have worked out. Also, saying I worked out in the past two days doesn’t include karate or going for a run — it has to be lifting or CrossFit or both. Running is just a little supplement, and karate is in another category altogether.

I don’t always force myself to do whatever’s on the whiteboard that day or to lift with a certain volume or intensity. I always write out a plan for my workout, on a whiteboard, but on a day like today, with recent back weakness and with current wrist pain in at least two positions, I’ll plan something that doesn’t make me nervous about conditions like those. I can always come up with something challenging enough, and once I get started, I go hard and I never quit unless something hurts in a significant way. For example, I’ll stop doing pull-ups if I realize my palm is going to tear, or I’ll stop doing handstand push-ups if my wrist suddenly hurts.

Sometimes I feel that I’m not fit enough because I’m not as fit as I was five years ago. But it’s not just a hobby any more. That really changes things, even though it’s not an issue of having enough time. I do have time, so I insist on maintaining most of my chosen benchmarks most of the time, but I refuse to try to maintain a standard of some imaginary, impossible perfection.

I was at my fittest in late 2009. Six months after “going paleo,” my weight was down to 123 and I was muscular, skilled, and fast. I clean and jerked more than my body weight and I could do bar muscle-ups. I felt that I looked my best. Today my weight moves between 132 to 135 although I’d like it at 128 or 129 (but really, WHO CARES) and I can’t clean more than 120 or do a bar muscle-up (though I can get those things back if I choose to focus on them). I’m not very self-critical about those things. I have plenty of abilities, I’m a good teacher who helps others, and I maintain my own personal benchmarks so that I’m a good example.

What are my benchmarks? Deadlift and squat over 200 pounds (and deadlift heavier than squat); press 90+; plenty of pull-ups such as 8 dead-hang and able to do at least one weighted pull-up with 35 pounds; cartwheel and handstand, not perfect but confident and competent; brachiate/monkeybar ladder/swing one-handed from ring to ring; pistol on each leg with some sort of weight, though I do have to wear weightlifting shoes or otherwise slightly elevate my heel. I may think of other benchmarks after I’m done here. In general these are the benchmarks I feel are “strong enough.”


Catching up

Today, Thursday, November 20: I taught kipping pull-ups and muscle-ups today. I did plenty of pull-ups and I almost got a muscle-up —  but no. Later I back squatted up to 5 x 3 at 175, being a little cautious and non-aggressive because of my back feeling fragile the past two days. I did a 53 lb barbell pistol on my left leg and almost, not quite, got it on the right.

Wednesday November 19: I did very little today, so tired. I worked on super narrow stance front squats emphasizing one leg at a time in order to try to progress on my weighted pistols. I didn’t even go to karate and feel bad about it.

Tuesday November 18: Anniversary of the “flood” disaster in the gym. Ugh. Glad that’s behind me. EMOTM 10 minutes, do 1 man maker first minute, then 3 second minute, 5, 7, etc. If you can’t finish, start over at 1 again the next minute. Record weights used and how high a number you completed. I used 20 lb dumbbells and reached 4 reps three times. My shoulders and triceps were hurting from Sunday, and supporting myself for the row on my right arm was so hard that it worried me a little. So I was very slow. Later that day I deadlifted but I only went up to 175 and only did three reps. My left lower back was hurting a little bit, the only part of my back that ever has pain, so I didn’t want to provoke it.

Monday November 17 in Kyle’s 4:30 PM class: Bench press up to 2 x 5 at 110. Then AMRAP 15 minutes 50 feet weighted walking lunges with emphasis on neutral back and “tucked tail” + 10 toes to bar. I got 7 rounds using 25 lb dumbbells.

Sunday November 16 in the gym by myself: I worked on sets of 3 cleans for 15 minutes, emphasis on full cleans, not power cleans. They went well. I tried to apply only as much power as I needed and drop under fast, and I felt that I actually was receiving them in a squat. I’ll make video next time. This was only up to 113 lbs. After that I recreated a workout I found in a workout log. Just now I found it here on FitNotes and it’s from Oct. 11, 2004, and it was my first CrossFit class. How many of each can I do in a minute, three rounds: pull-ups, push-press 65#, row for meters, and push-ups. Rest 30 seconds between each set. Looking at the notebook, Tom points out, “I don’t see anything about rest in the original.”

Saturday November 15 I went to karate. I have not run a mile in at least a week. It got sooo cold. Granted in the midday it was around 40 and sunny… I guess I lost interest. I’ll start up again. Every week feels differently tired and difficult with my three early mornings in a row. I get up at 4:45 Tuesdays and Thursdays and at 5:45 on Wednesdays. It is very hard for me to do other things after about 4 PM, even though I take a nap. Nonetheless, running a mile only takes less than 10 minutes, and I really did feel that it was good for me. I read recently in the new book “Higher Faster Stronger” that when we push the cardio a bit more than is comfortable, we grow more mitochondria. That appeals to me!

Monday, November 10 in class with Ellyn and Brian: For time,
10 DB alternating-sides snatch (1 dumbbell, 20 lbs)
10 burpee box-jump-overs 20″
20 DB alternating-sides snatch
20 burpee box-jump-overs
20 DB alternating-sides snatch
20 burpee box-jump-overs
10 DB alternating-sides snatch
10 burpee box-jump-overs
My time was 10:54, middle of the pack. (Why does it seem like every timed workout takes me 10:54??)

Below whiteboard photo is from Sunday’s recreation of the other (graph paper) photo’s workout from 2005.

2005-franworkoutfromnotebook 2014-11-15whiteboard-fran

Today’s buffet

I said to Kyle, what lift should I do? He said snatch balance. Whoa. Ok. I worked on sets of three overhead squats and three snatch balances up to 52 pounds. I felt that bench pressing has helped my overhead squat. Something in my back felt stronger. Although that was a light weight.

Then I did yesterday’s WOD: every minute on the minute five thrusters, add weight after every third round. I got up to 85 pounds and was happy with that. That’s a workout I could stand to do more often.

After that I had just enough time for 15-12-9 deadlifts at 155.

In the morning I had gone for my mile run, on the slippery leaf-strewn sidewalk in the wind, and that jog took me 9:55. It was a lot easier than my 9:55 on my very first one on the same route.

Last Thursday I went to karate and was the only student. It was so great! I had a private lesson from Sensei Aleeta. She helped me with a lot of kata details.