brikis98's crossfit journal

[brikis98]

Work Olympics

We had a mini "olympics" at work today where we formed teams of ~6 and participated in a number of events.

Softball diamond run: 13.5 seconds

Running in VFFs around a muddy softball field is tough.

Max step-ups in one minute: 61

Step-ups were done on a tiny bench. From watching others, I expected these to be tough and ended up over-pacing myself in the beginning. A shame, as the record for the day was 70 and I have no doubt I could've crushed that if I realized how easy these actually were.

T run: 6.2 seconds

Run ~10 yards forward to a central cone, 90 degree turn to the right and go ~5 yards to the right cone, turn around run ~10 yards to the left cone, turn around again and return ~5 yards to the center cone. VFFs in the grass made this tough as well, but apparently 6.2 seconds was a very good time for this event.

Wheelbarrow race: 20 seconds (I was holding the legs)

I just held the legs and encouraged the guy to go as fast as he could.

Max standing twists handing off a 4kg medicine ball in one minute: 34

The weight was light, so this was primarily limited by how smoothly you can hand off the ball. We dropped it once, but did well overall.

Basketball run & score in 2 minutes: 46 points

The team is split into two groups, each group is given a basketball and starts at opposite ends of the (small) court. You are given 2 minutes and the goal is to run to the opposite end of the court and score a basket, at which point the next person in line on that side of the court grabs the ball and goes back the other way. Our team apparently scored the most points of the day.

 

[brikis98]

Clean: 128x3, 178x3, 218x2, 238x2, 258x1, 268x1, 278x1, 288xF, 288xF, 288xF
Split jerk: 128x3, 178x2, 178x2, 198x1, 198x1, 198x1, 218x1, 218x1, 218x1

Was hoping to tie (and hopefully break) my clean PR today, but just couldn't get under 288 in time. I think it's time to stop screwing around with max-outs and just do 5-6 submaximal singles per workout. I tested out some singles with the split jerk and although I can always get 218, my form starts to get a bit ugly at the weight. Will try to do 5-6 singles at 218 next time.

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Used a 10lb weight for counterbalance on pistols.

Rounds completed: 9 + 5 HSPU + 6 pistols

I forgot how many pull-ups this workout entailed and didn't think to tape my hands, so I ended up with a tear. This slowed me down just enough that I couldn't break my PR. Damn shame as I was tearing through the HSPU's and pistols today, but pull-ups have been kicking my butt lately.

 

[brikis98]

Roller hockey: 2 hours

Felt slightly better than last week, but I'm still paying way too much attention to my own skating and stick handling - keeping my head down, essentially - so my game awareness is pitiful. Will need lots of practice to make up for a ~4 year absence.

 

[brikis98]

The last few weeks have been insanely busy and I've been missing tons of workouts. Not a good start to the year from a fitness perspective, but at least there is one piece of good news: my company filed for an IPO today

Squat: 135x5, 225x5, 275x5, 315x2x5
Clean & press: 95x5, 135x5, 155x3, 175x1, 185x3x1

Just my second time squatting this month and it was rough. As usual, I lost a noticeable amount of strength on the squat and actually found 315 to be fairly heavy. I did a couple sets of 5 and racked it to try to minimize DOMS. Also as usual, my upper body didn't lose much strength and I powered through the 3 singles with 185 pretty well.

For time:
Row 1000 meters
Then three rounds, 21, 15, and 9 reps of:
GHD Situps
Back Extensions

Time: 9:40

 

[brikis98]

2 hour walk w/ the girlfriend in Ano Nuevo to check out elephant seals.

 

[brikis98]

Deadlift: 135x5, 225x5, 315x3, 365x2, 405x2, 425x1, 445x1, 455x3x1

Legs were sore from squatting the other day, so I wasn't feeling too strong. The bar speed on the 3rd single of 455 was too slow, so I called it a day. Will go for the full 6 singles next time.

As many rounds as possible in 10 minutes:
10 ring rows, feet on 20" box
10 ring push-ups, rings 4" off the ground

Rounds completed: 7

Light jog: 3/4 mile

My gf is trying to take up running and went on her first run in years today. I'll be occasionally running with her for encouragement.

 

[brikis98]

10 rounds for time: run up and down 8 flights of stairs in my apartment building

Time: 15:09

Good workout. Running down the stairs was effectively a "low intensity" period for this, so it turned into a solid interval workout. Not sure if 80 stories up and down in 15 minutes is any good - I have no basis for comparison - so I'll need to remember this one for the future so I can try to beat my time.

 

[brikis98]

Gah, missed another couple of gym days. I hate missing workouts.

Clean: 128x3, 178x2, 218x2, 238x1, 258x1, 268x5x1
Power clean & jerk: 128x3, 178x2, 198x2, 218x1, 228x5x1

My technique was a bit finicky on both lifts. One rep would be fast and incredibly solid, the next would be ugly as sin. I didn't miss any, so I guess it worked out ok in the end, but I'll need more consistency to make progress.

For time: 50 burpee pull-ups, 1 foot jump to the pull-up bar

Time: 6:21

 

[brikis98]

Missed another day yesterday. I have not managed to go 3 on, 1 off in a long time.

Squat: 135x5, 225x5, 275x5, 315x5, 325x5
Clean & press: 95x5, 135x5, 155x3, 175x1, 185x1, 190x2, 190xF, 190xF

Felt much better on the squat today than last week. 325 went up w/o issues, so I'll bump up to 335 next week. The press, on the other hand, was tough. My traps and upper back were very sore from clean & jerk on Weds and after the first two singles, I was gassed. Will repeat next week.

"Joshie"

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

Scaled down by half: I just did 10 reps of each exercise instead of 21.

Time: 13:09

I didn't want to do a long metcon, so I cut Joshie in half. The L pull-ups still kicked my butt. I couldn't do more than 3-4 in a row after the first round. I also found my left (injured) shoulder struggling with the one handed overhead squat portion of the snatch, but it's probably good from a rehab/mobility standpoint.

 

[brikis98]

Run: 5x800m, 90 second recoveries

Ran in VFFs on an olympic track in lane 1.

Round 1: 3:36
Round 2: 3:28
Round 3: 3:35
Round 4: 3:45
Round 5: 3:44

I think this was just my second real running workout in over a month and it was miserable. I intentionally kept a slow pace, but after round 3, my legs still felt like led. Even when training consistently I'm a mediocre runner, but with all the missed workouts recently, I'm a freaking turtle.

 

[brikis98]

Missed two more days and only had time for a very quick workout tonight:

Ring muscle-ups: 3, 4, 4, 4
Deadlift: 135x5, 225x5, 315x3, 365x2, 405x2, 435x1, 455x5x1

Started with ring muscle-ups while I waited for the CF class to finish and free up a barbell. On all of the sets of 4, I actually went for a 5th rep, but missed it each time. I just could not maintain false grip and the small slippage each rep resulted in a total miss eventually. I then tore through deadlifts and didn't have too many issues with the 455 singles. Will do 460 next time.

 

[brikis98]

Hill sprints: 10 rounds of 30 seconds on, 60 seconds off

Ran in VFFs on a treadmill at 8% grade

Round 1: 6.0 mph
Round 2: 7.0 mph
Round 3: 8.0 mph
Round 4: 9.0 mph
Round 5: 9.5 mph
Round 6: 10.0 mph
Round 7: 10.2 mph
Round 8: 10.4 mph
Round 9: 10.5 mph
Round 10: 10.6 mph

I had no idea what speed to run at when using an 8% grade, so I just gradually ramped it up over the 10 rounds. The first 6 were pretty easy, the last two fairly difficult.

 

[SKC]

Did you ever have issues with your feet running in VFFs? I think I landed off balance after pullups and the outside of my foot was sore the past few days (outside bone). I wear them primarily for lifting/gym time, not so much for running.

 

[wheresmybacon]

Hill sprints: 10 rounds of 30 seconds on, 60 seconds off

Ran in VFFs on a treadmill at 8% grade

Round 1: 6.0 mph
Round 2: 7.0 mph
Round 3: 8.0 mph
Round 4: 9.0 mph
Round 5: 9.5 mph
Round 6: 10.0 mph
Round 7: 10.2 mph
Round 8: 10.4 mph
Round 9: 10.5 mph
Round 10: 10.6 mph

I had no idea what speed to run at when using an 8% grade, so I just gradually ramped it up over the 10 rounds. The first 6 were pretty easy, the last two fairly difficult.

Are you just manually adjusting the speed from off to on? That's one of my biggest gripes about doing speedwork like this on a treadmill.

I found probably the most advanced stairmaster-type machine I've ever seen at my gym, and I love it for HIIT, I just wish I could find a treadmill that has the same functionality for when I want to run like this.

 

[brikis98]

Did you ever have issues with your feet running in VFFs? I think I landed off balance after pullups and the outside of my foot was sore the past few days (outside bone). I wear them primarily for lifting/gym time, not so much for running.

I'ved used VFFs both for running and working out the last couple of years. I haven't had any significant foot injuries during that time - some soreness when I started (especially in the calves) and plenty of blisters, but nothing major. I'm guessing you just bruised something by landing oddly. If it doesn't go away in a few days, get it checked out.

 

[brikis98]

Are you just manually adjusting the speed from off to on? That's one of my biggest gripes about doing speedwork like this on a treadmill.

If I'm doing relatively short intervals on a treadmill, to avoid waiting for it to speed up and slow down, I just leave it running the entire time and hop on and off using the handrails. A half dip is enough to lift myself off the machine and then land with my feet on each side of the belt. To get back on, I use the handrails to lower myself on, get my feet fully up to speed, let go of the handrails, and then start timing the next interval. Not ideal, but gets the job done.

 

[wheresmybacon]

That's a good idea. I may have to try that since I've avoided the treadmill like the plague for intervals for precisely this reason. You're right it's not ideal but I think I'll give it a try. I hate telling myself I'll run when I get home after weights, only to lose my drive.

 

[brikis98]

Spent last weekend cross country skiing in Lake Tahoe. What a beautiful place.

Had to skip the gym today while catching up on work and chores. I got home and for no reason whatsoever, felt a very weird tweak in my mid back. It feels like one of my lower ribs is out of place, but I'm guessing that it's actually my lat, serratus or erectors. It hurt pretty bad for a few minutes and now is completely pain free except when I bend in some specific way. I've never had an injury in this part of my back and have no clue what could have caused it while walking around my apartment, but I'm really hoping it'll heal up by tomorrow. I guess it's my punishment for being incredibly inconsistent with my workouts.

 

[SKC]

I'ved used VFFs both for running and working out the last couple of years. I haven't had any significant foot injuries during that time - some soreness when I started (especially in the calves) and plenty of blisters, but nothing major. I'm guessing you just bruised something by landing oddly. If it doesn't go away in a few days, get it checked out.

thanks for the info. The pain went away shortly after; I'll be more careful on landings etc.

 

[brikis98]

Power clean & push jerk: 128x3, 178x2, 198x2, 218x7x1

The strange back tweak from yesterday was still bothering me today, so I kept the weight light. It gave me a chance to work on getting good leg drive in my push jerk, which worked out well: the last 3 reps, I sent the weight absolutely flying and had to pull it back down a bit.

3 rounds (untimed):
10 strict pull-ups
30 push-ups
45 air squats

I am out of shape. All the missed gym time means my muscular endurance and general conditioning is way down. Although I didn't rest much between exercises, I wasn't going particularly fast, and still found myself winded. I got through all the pull-ups in straight sets but had to break up on the push-ups 20/10 in round 2 and 3 and the squats 30/10/5 in round 3. So much progress lost.

 

[brikis98]

Run: 2x5 min with 2 minutes rest between rounds, then 5x1 min with 30 seconds rest between rounds.

Ran on a treadmill in VFFs

Round 1: 5min @ 8mph
Round 2: 5min @ 9mph
Round 3: 1min @ 10mph
Round 4: 1min @ 10.3mph
Round 5: 1min @ 10.5mph
Round 6: 1min @ 10.5mph
Round 7: 1min @ 10.5mph

 

[brikis98]

Squat: 135x5, 225x5, 275x5, 315x5, 325x5, 225x10
Power clean & press: 95x5, 135x5, 155x3, 175x1, 185x5x1

I was going to do 335 on the squat, but I'm still feeling the pain in my lat/mid-back, so I stayed at 325 and then banged out a quick set of 10 with 225. Both were pretty easy, but the inexplicable back injury is getting very annoying. Clean and press went well too.

21, 15, 9 reps for time:
Knees to elbows
Burpees

Time: 5:30

Did all the burpees unbroken. Did the first 21 KTE's unbroken too, but 6 reps into the second round, my abs actually started to cramp. I've never had that happen before, but I guess as a result of my lackluster schedule the last couple months, my body just isn't used to full CF intensity. Had to take quite a few pauses on the KTE's after that, but still got through it.

 

[brikis98]

Row: 3x1k, 1 minute rest between rounds

Round 1: 3:38
Round 2: 3:48
Round 3: 3:49

First rowing workout since December. I kept a slow pace and decent technique, but my legs just aren't used to it anymore and were burning quite a bit.

 

[brikis98]

Complete 5 rounds for time:
5 Deadlifts, 275 lbs
10 Burpees

Time: 3:50 (PR)

I was supposed to do deadlift singles today, but the random mid-back injury is still not 100%, and I figured heavy deadlifts wouldn't be a good idea. Instead, I did a metcon that used high reps and low weights. Due to my inconsistent schedule, I haven't PRed in a while, so I was happy to crush my old time on this WoD by almost 2 minutes (even if my previous attempt at this workout was almost 2 years ago, when my deadlift was ~100lbs weaker).

Bodyweight circuit (untimed):
Kipping pull-ups: 16, 18, 20
Push-ups: 25, 28, 30
Glute ham raise: 5, 6, 6
GHD sit-up: 10, 12, 14

I finished the day by doing a circuit of the exercises above. The goal was just to get my body used to the motions again, so I went fairly slow and kept the volume low. It all felt decent, so I think I'll start ramping up my metcons again. The only exception might be high rep pull-ups, as it will take some time to re-toughen the calluses on my hands.

 

[brikis98]

Row: 9 minute time trial

Distance: 2325m

Still struggling with my legs burning out long before my lungs on rowing. Today, my hamstrings & glutes were especially on fire after yesterday's deadlifts & glute ham raises.

HSPU: 4x10
Pistols: flexibility work

I spent a bunch of time at the bottom of the pistol today, comparing my legs to try to figure out why I can easily do pistols with my right but struggle so much with my left. I'm pretty sure that in addition to poor ankle flexibility, the adductor I injured in my left leg is causing issues here as well. It feels very tight when I'm in a deep pistol with my left leg, whereas I don't feel any adductor pressure with my right leg. If I can actually work on pistols consistently, I can hopefully even it out, as I'm sure it'll lead to other issues/injuries in the future.