187 Squat Clean 45-55-65-75-85-95-105 18:14@129/163+6

187 Squat Clean 45-55-65-75-85-95-105 18:14@129/163+6
Compare with #60 1-1-1-1-1-1-1 @65#
I am not sure if the bar in the gym is 45# but assuming it is, this would be a PR. Easy PR as well. I cut myself on the clipper edge and took it easy. 105# felt difficult but was with very poor form so I can improve upon it with better form. The squats were full depth for all reps.

On swimming side, I made some progress scoring 6 laps (150m). Two of the 6 laps were almost complete (about 20/25 meter). Trick is to roll the whole body with shoulders instead of rolling the neck. Also I tried to slow down the frequency of strokes which helped. Only problem with slowing the frequency was that I was running out of air since I have been breathing every 4th stroke instead of every other stroke. Breathing every other stroke breaks by rhythm too much to continue.

Also I had been keeping my eyes tight shut the whole time and effectively swimming blind. This time I tried opening eyes while breathing which helped keep myself at the center of the lane. I am temped to buy swimming goggles. I really dont want to but it will help in the initial phase. So far, I have been happy with my progression. In last three times I have used the pool, I did 3-4-6 laps.
187 Squat Clean 45-55-65-75-85-95-105 18:14@129/163+6

186 5x(Ring Push/Inv Hand descend) 22:08@131.168

186 5x(Ring Push/Inv Hand descend) 22:08@131.168
The wod involved two brand new motions. Ring push ups and straight body descend fron inverted hang (from PU bar for me). Ring pushups were harder than I thought but somehow, I got better at it as I learned how to control the rings. I had to shamelessly lean against ropes every now and then and some of the pushups were not deep enough but it got better. I improved from 5-5-5 half pushups to 15 continous and deep pushups by the fifth set.

Inverted hang was, of course, whole different ball game. There was no way I could keep my body straight even once on way down. I dont think I even managed to get a proper starting position of inverted hang with straight body. So this motion was just a deeper variation of L-hang. Other challenge was to keep hands straight on way down at elbows which was quite difficult. I had never tried this skill-drill before so I need to practice it some more going forward.

186 5x(Ring Push/Inv Hand descend) 22:08@131.168

Prechristmas workouts

182 Split Jerk (45-115@incr 10#) 11:14@135/158
Compare with WOD#170 (45-65-85-95-105-115-125) 11:08@106/150
and WOD#82 45#-65#-85#
I did missed PR 125# by 10# but I didnt try hard since I had marginal failure on first attempt at 125#. Something to do with the support bars on squat rack and inability to stoop down enough before pushing back up.

183 800m/30x(BkExt-GHD-HipExt-KneeElbow-BkExt-Sit) 15:46@160/182
Major back exercise which was made hard by the fast 800m@7:30min/mi. But apart from knees to elbow, rest of the wod felt like warmup. However, going to gym at 3pm was fun when it was all deserted.


184 Pull/ElvPush(21-18-15-12-9-6-3 17:11@154/177+4
This was much harder than I thought. The pullups were supposed to be strict but I did kipping anyway, mostly in sets of 5-6. Pushups were easy enough but I tried to do most sets continuously which became progressively harder despite drop in reps.

185 BackSquat 3x(35-55-75-85-105) 17:11@6:32@97/106
Compare with #172 BkSqt 5x5 45-65-95-115-125 9:25@122/148
WOD#125 (machine!) Backsquat 115# 1-1-1-1-1-1-1 4:37@109/134
WOD#79 Back Squat (65#, 85#) 3-3-3-3-3
This wad sucked since there is no squat rack in gym and I had to do backsquat on a machine. I was also very sore from pull/push wod yesterday

182 Split Jerk (45-115@incr 10#) 11:14@135/158
183 800m/30x(BkExt-GHD-HipExt-KneeElbow-BkExt-Sit) 15:46@160/182
184 Pull/ElvPush(21-18-15-12-9-6-3 17:11@154/177+4
185 BackSquat 3x(35-55-75-85-105) 17:11@6:32@97/106

181 Lumberjack 20! 38:15@173/188

181 Lumberjack 20! 38:15@173/188

First hero workout of the season and it didnt disappoint. I scaled the weights way down just to make it through all the routine. Wod called for set of 20 with 400m run in between. To make things worse all the treadmills were occupied forcing me to get creative and run 8 shape outside field in cool 45 degrees.

Routines in between included DL (120#), 40# DB Swing, 45-55#OHS (poor form and slowest), Burpee, PU (3set), Box Jump, 2x20# DB Sqt Clean. Most are scaled down more than 50% but 400m run makes everything hard. its funny how PU were the easiest of them all, even box jump! All in all, it was a classic wod; the kind which make everything and nothing hurt the next day.

181 Lumberjack 20! 38:15@173/188

180 1K Row + 21-15-9 GHD?BkExt 8:51@171/189

180 1K Row + 21-15-9 GHD?BkExt 8:51@171/189

1K Row took 4:21min with 700m in 3min and almost 250m in 1min. Rowing is hard as it is but I dont seem to have the hang of it as I kept sliding off the seat. HR stayed high the whole time averaging 177 for the 1K. GHD and BkExt substitutes are tough but are no match for the real deal which I cant do without a GHD machine. The one machine I do need is the one which is not there. I should check my other Gym next week when I join. All in all, not the hardest wod I have done. It always feel good to do a wod with heavy cordio component followed by rest of the wod. It takes simple acts to different level.

180 1K Row + 21-15-9 GHD?BkExt 8:51@171/189

179 5K@9min/mi hudson river park! 28:29@173/191

179 5K@9min/mi hudson river park! 28:29@173/191
It was raining and freezing cold (45degrees). I ran with old supernova (no socks) for a change. 5K is almost the right amount to run from waste treatment center at 58th street to construction zone at 86th street. Of course the run includes the giant stairs which is when the HR peaked at 191. It felt good but 5K felt long. I have clearly lost habit of running. But its nice to be next to the river side park. When the weather is nice it will be fun to go for run. Of course its quite windy so winters wont be fun.

179 5K@9min/mi hudson river park! 28:29@173/191

One year anniversary of crossfit, new gym, pool

176 15-12-9x(30# L/R Thruster, PUreg) 16:34@162/184+3

Rx called for one arm PU which is insane so I did regular PUs. It was also one year anniversary of crossfit. total 175 wods i.e. about once every other day. I will target 205 wods for 2010 (to make total 365 in two years.)

This was also my first wod in new Gym. The gym does not have a squat rack but has a full size pool. I did 3 (1.5?) laps which felt great. I started getting spasm following the streneous thrusters so I did push too hard. Also my swimming is quite rustic and I had to break each leg in three segments. Lets see how long it takes to get a hang of it.

177 Front Sqt 3each (45-125 with 10#increment) 15:03@127/160

Compare with WOD#168 FrontSqt 3x(65#85#95#105#115#) 14:02@131/158

WOD#86 45#, 65#, 85#, 95#, 115# 20:10@145/174 and wod#62(?),

WOD#86 115# 20:10@145/174.

I am pleased with the progression. 125# was not a max effort so there is more room to go. Key was to do slow controlled air squats before and hold breath while squatting.

178 3x(800m+21xHPC65#) 20:18@174/196

Runs were at 8:30-7:30-7:30 pace. HPCs at 65# were broken in 7x3 for first two sets and then continuous for last set. HR peaked at 189 for the runs and 196 max was during this last HPC marathon which is aronic. 65# is not that heavy (I had done 95# for Grace with sets of 3 before) but running makes everything hard. 174 avg HR is a quite high for a wod. I should have done all HPCs continuos.

176 15-12-9x(30# L/R Thruster, PUreg) 16:34@162/184+3

177 Front Sqt 3each (45-125 with 10#increment) 15:03@127/160

178 3x(800m+21xHPC65#) 20:18@174/196