I remembered my headphones this time.
I didn’t remember to write down my time, though, so I kind of feel like a moron.
In any case, I did a 5k row. I think it was around 27 minutes or so, which puts it in the same range as last time.
But oh, do I feel dumb.
Teagle, you stymie me. Just when I think I’ve got a handle on things, you close your downstairs gym a week early. I will forgive you if it means said gym’s not closed for the first 2-3 weeks of January, but you’re still not telling, are you?
In any case, this meant that I would not get my first experience with the Zercher squats. Of course, I did end up having my first experience with a 5k row.
5k row – 27:44
That’s one of the things I’d missed about CF Brand X, and one of the things I liked about the kettlebell work I did this fall: doing stuff I’ve never done before. Nice to be getting that again… and tomorrow I get to figure out how to modify the Zerchers to do at home.
Not feeling chatty about this one.
Deadlift
255 x 3
295 x 3
335 x 3
315 x 3
275 x 3
That went well.
500m row
2:19
2:26
That went, eh.
How else could I finish my first week back to the barbell?
Deadlift
275 x 1
315 x 1
355 x 1
335 x 1
295 x 1
Those sets in the middle were tough, but the bar kept coming up. Granted, I topped out at less than 90% of my max, but hey: first week back.
I went upstairs after for some rowing: knocked out 1k in 4:33. Not by best time, but it’s in keeping with my time from July. So, respectable.
Long workout today. Started with 5×5 deadlifts, which are just unlike anything else.
Deadlift
235 x 5
275 x 5
315 x 5
295 x 5
255 x 5
The third set was 95% of my 5RM, and this was just brutal. My legs and back were just wiped after this. So I moved onto the bench press.
On the minute for 10 minutes:
Bench press x 2, 145lbs
Used more weight than last time, and still didn’t really feel like I was pushing myself. Truth be told, I should probably just do three reps on the minute if I’m gonna do bench this way.
Finally, went upstairs to finish up.
500m row – 2:20
Not a great time at all, but by this point I was sweaty, tired, and had no pop left at all. Good time to stretch and call it a day.
Posted in Metcon, Mid-range, Old school cardio, Strength
Tagged 500m row, bench press, deadlifts, rowing
Another day of doing things differently.
Watching some of the videos the US Olympic team put out about weightlifting, I got to thinking that I do strength work (frequently), and I do skill work (rarely), but I never combine the two. So I changed that up today: I set a time for ten minutes, put 95lbs on the bar, and did all kinds of clean variations: squat cleans, power cleans, hang cleans, hang power cleans, clean and jerks, you name it. I really focused on my form, throwing myself under the bard, bringing the bar straight up my body, etc. I think my form at the end was much, much stronger.
Now, I only went ten minutes for two reasons: one, I know when I don’t force myself to rest, I do a lotta reps, and that was definitely the case today. Two, I wanted to give myself time for this Crossfit Virtuosity joint:
Row 500m
Rest 1 minute
30 KB Snatches (5olb dumbbell)
Rest 1 minute
Row 1000m
Rest 1 minute
50 KB Snatches (5olb dumbbell)
Finished that in 15:12, and it blasted me. I confess that I was a bit out of it at the end, so I may have only done 44 snatch reps the second time around. But I’m 75% sure I did ‘em all, and either way I’m glad I did this one.
Because I honestly spent a lot of time trying to talk myself out of doing it. But I did it anyway, and I haven’t done that in a little while.
Posted in Metcon, Mid-range, Skill work, Strength
Tagged 1k row, 500m row, clean, kettlebell snatch, rowing
One key step closer.
Decided to get some heavy deadlifts done today, and after some encouragement from Judd I made my current PR the peak weight in my off-kilter pyramid.
Deadlifts
305 x 1
355 x 1
405 x 1
380 x 1
330 x 1
It wasn’t an easy rep, but the bar came up. Maybe I will get that new PR this summer. (I also thought increasing the load difference between sets worked well. I need to codify when I use a 20lb difference as a base, or a 30, or 40, etc. But 50 was the right choice with loads this heavy.)
Then I went upstairs and did some rowing.
1k row – 4:31
Not awesome, but it’s the fastest time I’ve gotten in a year. It’s been a crappy year for my 1k rows, but still. Good day.
I did not want to work out today, but I want to have worked out. Also, I told myself that even if I went, I wouldn’t do heavy single deadlifts like I’d been thinking about doing.
Self-deception is sometimes very, very useful.
Deadlifts
305 x 1
345 x 1
385 x 1
365 x 1
325 x 1
Those felt good, and I got back up to 95% of my max. So I decided to wrap up with some rowing.
500m row
2:00
2:24
That first time is my fastest in about 7 months, and just six seconds shy of my PR. It also left me gassed, which is why the second time is still so much worse.
But overall, not bad for a day when I almost didn’t go in at all.
Had to get into the gym early today, which meant I needed to warm up in the upstairs gym at Teagle. And seeing as I finished that five minutes before the downstairs gym opened, I did the rowing part of my workout first.
1km row – 4:55
Wow, I manged to be slower than my slowest time by ten seconds. I don’t know what’s going on with my old-school cardio, but it’s getting worse even as my other conditioning stuff seems to get better.
Finally, the gym downstairs opened and I got my overhead squat on.
85 x 1
105 x 1
125 x 1
115 x 1
95 x 1
That, at least, seemed to go nicely.
Posted in Metcon, Old school cardio, Strength
Tagged 1k row, overhead squats, rowing, squats
Still not feeling great, so I’m gonna make this at least partially a light week.
Today, that meant doing a light workout: basically, I did a round of my usual warm-up — stretching, push-ups, pull-ups, etc. — and then ended the round with a n untimed 500m row. Did two rounds, total.
Good to move around a bit, I suppose.
