Niall's Weblog

Another week, another bunch of training. After last week’s CrossFit Sectionals NorCal Training Log 2010 #1, this one was a bit better. Mainly because I got over my cold. However, some stuff was really tough.

SF Bay Swim 2010-01-16

Here’s what I did:

Monday 2010-01-11
WOD: 30 muscle-ups for time. I could only manage to do eight – which was a disappointment since I could do 30 back in September. I really feel like my upper body strength has taken a hit over the past 2 months. So that sucked.

After a rest, we did a 5×5 Back Squat, where I was a bit happier; 165 – 185 – 205 – 225 – 245, good, deep ROM throughout.

Being a bit miffed by poor muscle-up performance, I finished off with a bunch of slow, deep ring dips. Hoping that some weighted pull-ups and dips will bring back muscle-ups soon.

Tuesday 2010-01-12
WOD: Run a 5k. This was fine, raining a bit and our route through SF’s Pacific Heights is very hilly. My time was respectable enough, 26:40.
After that I took a rest and worked a 5×3 Power Clean. My max power clean previously was 195lbs, and I was disappointed to only be able to hit 3×175lbs this time. I was having odd sharp pains and spasms in my elbows and shoulders after each rep which I think were from the muscle ups on Monday. So I decided to leave it at that, which was a good idea I figure.

Wednesday 2010-01-13
WOD: 3 rounds for time of: 50 double unders, 50 push-ups. My time was 6:46 which wasn’t too bad. The push-ups were really what slowed me down. I feel like I used to be a lot faster at push-ups. I guess I just need to do like a 100 every morning when I get up.
After a rest, I did a Power Snatch to 5xOver Head Squat progression. I found that my elbows and shoulders were still sore from the muscle-ups and so I had to take some breaks in between each set for the spasms to die down. I made it up to 125lbs Power Snatch followed by 5xOHS, which was respectable enough.

Thursday 2010-01-14
Rest day

Friday 2010-01-15
WOD: Fairly long lifting session, 5×5 in Back Squat, Shoulder Press and Deadlift. Squat was reasonable I hit 260lbs x 5. Shoulder Press was a bit disappointing, I could only manage 4 reps at 125lbs, where as 2 months ago I was comfortably enough pressing 135lbs for 5 reps. So that sucked. For the Deadlift I started at 275lbs and hit 335lbs for 3 reps, but the bar just wasn’t coming up after that, possibly because I ripped a callous at 325lbs which was pretty distracting. Overall not a bad session but definitely not at my strongest at this point.

Saturday 2010-01-16
WOD: Swimming in SF bay! Thats where the photo above is from. This was pretty awesome – I actually ended up doing something like a mini-triathlon since I cycled 8 miles (to and from gym) ran 1.5 miles (from gym to bay) and swam for 10 minutes. Felt great, bloody cold though, looking forward to more swimming there in the future. 52F water is great substitute for an ice bath!

Sunday 2010-01-17
WOD: 5×5 dead hang pull-ups / weighted pull-ups @ 1 pood. 5×5 Ring dips. Like I said above I think my upper body strength needs some work so I thought this would be a good one. Definitely didn’t feel as strong with this resistance as I have in the past, so I think I’ll need to do this kind of WOD a fair bit more over the next few weeks.

Monday 2010-01-18
Rest day.