Tuesday, June 29, 2010

Deadlifts

Workout 29 June 2010:

Deadlift 5-5-5-5-5

Results: 235-235-245-255-260lbs
Previous best: 185-205-235-255-275lbs (9 Apr 09)

Since my back has been behaving recently, I decided to take a gamble and do a set of heavy deads. Even though I didn't beat my previous max 5x5 weight, this workout was the most TOTAL weight I've lifted doing a 5x5. By the last set, my back was a bit sore, but I should recover quickly. I will continue to do deads somewhat sparingly, but each time, I plan to make small improvements in both my max and my total weight lifted.

Monday, June 28, 2010

Mini Murph

Workout 28 June 2010:

Mini "Murph"

For time:
1 mile Run
50 Pull-ups
100 Push-ups
150 Squats
1 mile Run

Results: 36'46
Previous best: full Murph (100 pull-ups, 200 push-ups, 300 squats) 43'25 (29 Jan 09)

This was my first workout at CrossFit Confluence, and what a way to start. I've done the full version of Murph in the past (well, technically not true; the full version has you wear a 20lb vest), but since I have not done a workout of this volume and intensity in a very long time, I scaled it back. I was originally going to do a half-Murph with only 800m runs, but decided to at least do the full runs and scale only the pull-ups, push-ups, and squats.

In the past, I partitioned the pull-ups, push-ups, and squats into 20 rounds of 5-10-15 reps, respectively. Today, I did 5 rounds of 10-20-30 reps. Next time I do this workout, I will probably go back to the 5-10-15 rep scheme. Toward the later rounds, the push-ups slowed me down considerably since I had to break up the 20 into multiple sets, a few times doing only two or three reps. This is definitely a skill I need to re-devote more attention.

As always, a humbling workout, but the crew at CrossFit Confluence made the it bearable. Schedule permitting, I hope to work out with the group there a few times a month.

This workout is in memory of Navy Lieutenant Michael Murphy, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

Saturday, June 26, 2010

Cleans

Workout 26 June 2010:

1RM Clean
Clean pulls 3-3-3
Bench 1-1-1

Results:
1RM Clean: 92.5kg (204lbs)
Clean pulls: 100kg x3 (220lbs)
Bench: 90kg x3 (198lbs)

Previous best:
1RM Clean: 200lbs (8 May 10)
Clean pulls: no prior
Bench: 205-215-225lbs (18 Mar 10)

I was introduced to the Pittsburgh Barbell Club today by a friend who is USA Weightlifting certified. This was a 2-hour lifting session with the goal of going heavy and picking up some important technique refinements along the way. Since I lifted with kilogram plates, I had to convert to pounds for easy comparison.

The cleans went well and I was able to PR by 4lbs with a very ugly clean. With better form, I was told I could easily lift another 10-15kg (approx 20-30lbs). The first of two areas I need to work on is fully extending at the top of the last pull. As it stands now, I start to drop under the bar a bit early and cheat myself of an additional 1-2 inches of bar height that would allow me to get under the bar more easily and have fewer missed lifts. Second, I need to work on getting into and then pulling from the starting position quickly. I also need to make sure my shoulders are a bit more forward and in front of the bar rather than directly above or behind the bar as they would be in a deadlift. Next time I go for a 1RM, I'm hoping to get at least 95kg (209lbs).

To practice fully extending at the top of the clean, and also to get used to pulling heavier weights, my friend taught me clean pulls. This technique looks just like the regular clean, except the barbell is dropped right at the point where you would otherwise drop underneath to catch. Since you're not actually catching the weight, you can pull heavier weights and focus strictly on the first three pulls and achieving full extension at the top of the third pull. Next time, I'm going to try at least 105kg (231lbs).

The bench singles were just a quick addition to the end of the workout right as the gym was closing. Since I was physically drained from the previous lifting and didn't have time to rest properly after each single, I went lighter than I've previous pressed for singles.

Friday, June 25, 2010

Clean Ups

Workout 25 June 2010:

For time:
10 Muscle-ups
15 Handstand push-ups
135lb Squat clean, 20 reps
Run 550 meters

Results: 29'21
Previous best: none

Second workout in the new home gym, again picking out a few elements I couldn't have done in my previous basement gym. The muscle-ups went well, and it was great to finally be able to do ring work at home. The handstand push-ups need a lot of work. I had to break the reps up into four or five sets with a fair amount of rest between each. The run was simple enough, though tough at the end of all the cleans.
The cleans are what ended up taking up the most time. Although I've been working on them recently, I've been doing heavy sets of one or two reps. There's a fine line between doing the cleans quickly with poor form or doing them properly but much more slowly. I chose to do the latter, especially since the weight was enough that I could hurt my back without decent form.

Thursday, June 24, 2010

OSH and Pull-Ups

Workout 24 June 2010:

Time for 15-12-9 reps of:
95 pound Overhead squat
Chest to bar pull-ups

Results: 24'21 (pull-ups strict)
Previous best: none

This is the first workout in my new home gym and to celebrate, I did a workout with two skills that were difficult to do in my previous basement gym. I now have a rubber floor mat which allows me to do heavier overhead squats since I can now safely drop the weight. I also bought a door-frame pull-up bar so I'm no longer stuck doing pincer-grip pull-ups on a rafter.

The OHS slowed me down the most and I had to break up each round into sets of 3-5 reps with moderate rest between sets. This is definitely a skill that I will need to (and now can) practice to improve shoulder support strength and core stability.

Tuesday, June 15, 2010

Moving

Workout 15 June 2010:

For time:
Load all posessions into moving truck
Drive to new city
Unload all posessions

Results: <12 hours

Monday, June 7, 2010

Run and Kettlebell

Workout 7 June 2010:

Three rounds for time of:
Run 400 meters
Kettlebell swing, 20 reps
Kettlebell clean and jerk, 5+5 reps


Results: 14'51, 16kg kettlebell
Previous best: none

I was originally going to do another run today, but decided to add in some kettlebell work. The swings were standard two-handed swings. The clean and jerks were single handed, five per hand per round. The kettlebell was light enough that I didn't have to break up any of the reps.

Scale the kettlebell weight to your ability. If you don't have a kettlebell, use a dumbbell instead.