Wendler cycle 3 week 2 Deadlift
Deadlift 155x5, 195x5, 230x3, 315x3, 335x3, 352.5x6
Could have pushed for one more but I stopped at 6, I feel that recovery is not optimal so I gave myself a break today
Deadlift 196x5x10
Short and intense metcon today
3rft
30 SDLHP 45#
20 wall ball 20#
10 pull up
in 7:40. Tried to keep moving through out the workout keeping rest to a minimum
Finished by 15 minute to remove the snow in front of the house
Thursday, February 28, 2013
Tuesday, February 26, 2013
Workout log Feb 26, 2013
Wendler cycle 3 week 2 Bench and pullup
Bench 95x5, 125x5, 145x3, 196x3, 206x3, 217.5x5
Weighted Pull up bw x3, bw x3, bw x3, bw +40 x3, bw + 55 x3, bw+67.5 x5
Bench 5x10 at 126
I almost feel like I didn't workout this morning and tomorrow is a rest day. I understand why gym bro spend their time doing upper body exercise, much less taxing than lower body exercise.
Bench 95x5, 125x5, 145x3, 196x3, 206x3, 217.5x5
Weighted Pull up bw x3, bw x3, bw x3, bw +40 x3, bw + 55 x3, bw+67.5 x5
Bench 5x10 at 126
I almost feel like I didn't workout this morning and tomorrow is a rest day. I understand why gym bro spend their time doing upper body exercise, much less taxing than lower body exercise.
Monday, February 25, 2013
4th grader Handball Regional Gold medal and Workout log Feb 25, 2013
Feb 23, 2013 workout log
Started my Saturday early, my two oldest son were competing in the Handball regional competion and had soccer practice later.
Did the mainsite WOD Hope for Kenya
AMRAP 12 min
50 squat
30 push up
15 pull up
did 3 round + 39 squat, no warmup at 6:20 am
then rushed to get the two little guy ready for their tournament. Also important to mention I am the coach of my 4th grader.
So there is that school, Simon-Vanier. They haven't loss a single game in the entire season. Our team lost one and it was against them 7-5. They are ranked #1 and we are #2. The first team is playing against the fourth in semi and we are playing against the third. We all know that winning the semi is going to be easy for both team.
All season we have been talking about taking our revenge against them and we know that this will be our chance. The tension in the team is really high, everybody is pump and wants to win. As I watch the game for the 3rd place, the Simon Vanier team enters the gym. I look at them, they are very relax and seems highly confident that it's going to be another easy one.
5 min before the game. I know that our team improved a lot since the beginning of the season but my legs are shaking. Stress of the game and knowing that right now I am playing to win, not to devellop the kids. All season, for all games I have been using a fair rotations, making sure that everybody had the same amount of time on the court. All the guys are used to that way of working, and now I will change that.
So I go with my best goalie, and the top four player plus one weaker one to start. I still want to make sure everybody will have at least a few minutes of play. I hope we can take the lead by a few goal at some point and put the weakest player in. But that moment never happened. The game finished 11-10 with a goal from our team with 25 sec left in the game. They counter attacked but my son blocked the shot and the buzzer rang. What an amazing moment. I never taught I could be so excited to win a 4th grader competition. At the end of the game I was completly exhausted.
But right after the celebration I started to feel bad, because I realised that our weakest player didn't even played a second on the court. I started questioning my role and the impact my decision to win at almost all cost, would or could impact that child. I also knew that he was cut from the team that was going to the Provincial competition.
I see good and bad from this situation. The impact also depends on the individual and their reactions towards failure. I would say that 95% of the kids/parents where really happy with my call, because we won the competition, but inside this is not a complete victory for me. I wished I would have been able to have the 10 years boy contribute, even if it's just for 15 sec to that victory. Being a coach wasn't easy here. Winning at the cost of demotivating some of your players for the next game and potentially altering the winning chemistry we were able to build.
By taking a step back, I realised that coaching that 4 grader team was similar in a lot of way to what I have been doing for more than 10 years now with adult professional. When you manage a group, they are a lot of compromise to make and no clear right answers. You can't always make the right decision, especially when under a lot of pressure with little time to think, but the important is to be able to take time to reflect on it after, understand the potential impact of your decision and work hard on compensating to restore a positive equilibrium.
Workout log Feb 25, 2013
Wendler cycle 3 week 2 squat
155x5, 195x5, 235x3, 315x3, 335x3, 352.5x4
196x5x10
I finished with grace as Rxd in 6:08. Never dropping the weight from the top. It was hard. I am slowly relearning to push myself even when I think my body can't take it. I almost puked.
It feels almost unatural at time to jump on the bar when your body is telling you that it can't anymore, to eventually realised that it actually could (until you feel like your pre-workout shake is about to come back up). I decided to add 1000mg of vit C post workout, according to some article I read it supposed to be good for recovery due to it's antioxidant properties. Will give it a try and see how it translates to my performance
Post workout I weighted 192
Started my Saturday early, my two oldest son were competing in the Handball regional competion and had soccer practice later.
Did the mainsite WOD Hope for Kenya
AMRAP 12 min
50 squat
30 push up
15 pull up
did 3 round + 39 squat, no warmup at 6:20 am
then rushed to get the two little guy ready for their tournament. Also important to mention I am the coach of my 4th grader.
So there is that school, Simon-Vanier. They haven't loss a single game in the entire season. Our team lost one and it was against them 7-5. They are ranked #1 and we are #2. The first team is playing against the fourth in semi and we are playing against the third. We all know that winning the semi is going to be easy for both team.
All season we have been talking about taking our revenge against them and we know that this will be our chance. The tension in the team is really high, everybody is pump and wants to win. As I watch the game for the 3rd place, the Simon Vanier team enters the gym. I look at them, they are very relax and seems highly confident that it's going to be another easy one.
5 min before the game. I know that our team improved a lot since the beginning of the season but my legs are shaking. Stress of the game and knowing that right now I am playing to win, not to devellop the kids. All season, for all games I have been using a fair rotations, making sure that everybody had the same amount of time on the court. All the guys are used to that way of working, and now I will change that.
So I go with my best goalie, and the top four player plus one weaker one to start. I still want to make sure everybody will have at least a few minutes of play. I hope we can take the lead by a few goal at some point and put the weakest player in. But that moment never happened. The game finished 11-10 with a goal from our team with 25 sec left in the game. They counter attacked but my son blocked the shot and the buzzer rang. What an amazing moment. I never taught I could be so excited to win a 4th grader competition. At the end of the game I was completly exhausted.
But right after the celebration I started to feel bad, because I realised that our weakest player didn't even played a second on the court. I started questioning my role and the impact my decision to win at almost all cost, would or could impact that child. I also knew that he was cut from the team that was going to the Provincial competition.
I see good and bad from this situation. The impact also depends on the individual and their reactions towards failure. I would say that 95% of the kids/parents where really happy with my call, because we won the competition, but inside this is not a complete victory for me. I wished I would have been able to have the 10 years boy contribute, even if it's just for 15 sec to that victory. Being a coach wasn't easy here. Winning at the cost of demotivating some of your players for the next game and potentially altering the winning chemistry we were able to build.
By taking a step back, I realised that coaching that 4 grader team was similar in a lot of way to what I have been doing for more than 10 years now with adult professional. When you manage a group, they are a lot of compromise to make and no clear right answers. You can't always make the right decision, especially when under a lot of pressure with little time to think, but the important is to be able to take time to reflect on it after, understand the potential impact of your decision and work hard on compensating to restore a positive equilibrium.
Workout log Feb 25, 2013
Wendler cycle 3 week 2 squat
155x5, 195x5, 235x3, 315x3, 335x3, 352.5x4
196x5x10
I finished with grace as Rxd in 6:08. Never dropping the weight from the top. It was hard. I am slowly relearning to push myself even when I think my body can't take it. I almost puked.
It feels almost unatural at time to jump on the bar when your body is telling you that it can't anymore, to eventually realised that it actually could (until you feel like your pre-workout shake is about to come back up). I decided to add 1000mg of vit C post workout, according to some article I read it supposed to be good for recovery due to it's antioxidant properties. Will give it a try and see how it translates to my performance
Post workout I weighted 192
Friday, February 22, 2013
Workout Log Feb 22, 2013
Wendler cycle 3 week 1 press
Press 65x5, 85x5, 102.5x3, 127.5x5, 136x5, 145x5
Press isn't increasing on Wendler. We will see how it goes but I am worry that next month I will have to do a reset on the press. I probably started it too high to begin with.
Power clean
95x4, 100x5, 121x3, 152.5x5, 162.5x5, 172.5x11
That a new PR. Even with the back slightly wrecked from yesterday's deadlift, I was still able to PR on the clean. Lower back strength is really catching up on Wendler. It was always the limiting factor on clean and DL. Looks like my lower respond well to a lot of volume.
I finished with 5x10 press at 86# with 1 min rest. I struggled to complete the last two sets. I am really getting close to my limit on the press.
Press 65x5, 85x5, 102.5x3, 127.5x5, 136x5, 145x5
Press isn't increasing on Wendler. We will see how it goes but I am worry that next month I will have to do a reset on the press. I probably started it too high to begin with.
Power clean
95x4, 100x5, 121x3, 152.5x5, 162.5x5, 172.5x11
That a new PR. Even with the back slightly wrecked from yesterday's deadlift, I was still able to PR on the clean. Lower back strength is really catching up on Wendler. It was always the limiting factor on clean and DL. Looks like my lower respond well to a lot of volume.
I finished with 5x10 press at 86# with 1 min rest. I struggled to complete the last two sets. I am really getting close to my limit on the press.
Thursday, February 21, 2013
Workout log Feb 21, 2013
Wendler cycle 3 week 1 DL
Deadlift 157.25x5, 195x5, 235x3, 295x5, 315x5, 335x9
5x10 at 196
really happy with the results. My DL is steadily increasing. I always had a hard time improving it and Wendler seems to be doing the trick. According to my calculator 335x9 puts me at a 1 rm of 435.
Yesterday I ate a ton of potatoes during the day and when I weighted myself at night I was around 199. This morning after the workout I was back at 194. My weight seems to yoyo 5-7 pounds even within a single days. I should be more careful with my hydration. I will make an effort to drink more water
finished with
12-9-6-3
power clean 95
burpee
managed to get it done in 6:43. The heavy DL killed my explosion and I had to muscle most of the power clean. DL day is the most demanding day, doing a WOD after all the lifting, even a short one like today, is demanding so much.
Deadlift 157.25x5, 195x5, 235x3, 295x5, 315x5, 335x9
5x10 at 196
really happy with the results. My DL is steadily increasing. I always had a hard time improving it and Wendler seems to be doing the trick. According to my calculator 335x9 puts me at a 1 rm of 435.
Yesterday I ate a ton of potatoes during the day and when I weighted myself at night I was around 199. This morning after the workout I was back at 194. My weight seems to yoyo 5-7 pounds even within a single days. I should be more careful with my hydration. I will make an effort to drink more water
finished with
12-9-6-3
power clean 95
burpee
managed to get it done in 6:43. The heavy DL killed my explosion and I had to muscle most of the power clean. DL day is the most demanding day, doing a WOD after all the lifting, even a short one like today, is demanding so much.
Tuesday, February 19, 2013
Workout Log Feb 19, 2013
Wendler cycle 3 week 1 bench
Bench 97.5x5, 121x5, 145x3, 182.5x5, 195x5, 206x7
given that I lost weight this was a good result
weigthed pull up
3x3 unweighted PU, (193+25)x5, (193+40)x5, (193+52.5)x7
I finished with Bench 5x10 at 121 1 min rest
Not much else to report today. The program seems to allow me to maintain my strenght while loosing weight. Long Crossfit WOD + no more GOMAD makes it difficult to add weight.
Bench 97.5x5, 121x5, 145x3, 182.5x5, 195x5, 206x7
given that I lost weight this was a good result
weigthed pull up
3x3 unweighted PU, (193+25)x5, (193+40)x5, (193+52.5)x7
I finished with Bench 5x10 at 121 1 min rest
Not much else to report today. The program seems to allow me to maintain my strenght while loosing weight. Long Crossfit WOD + no more GOMAD makes it difficult to add weight.
Monday, February 18, 2013
Workout log Feb 18, 2013
Workout log Feb 15, 2013
On Saturday my second son had a soccer tournament and I had to be there at 6:30 in the morning. I decided to to my Saturday WOD on Friday Feb 14 instead.
7 rounds
7 push jerk 155
7 C2B pullup
7 burpee
it took me 20:35 and I was completly washed. I am not used to workout in late afternoon. I even had a hard time sleeping that night.
I noticed that mainsite increased the weight of his WOD in the last two years. Today I was push jerk 155 and the other day there was 205# front squat programed. In 2009-10 you would rarely see anything overhead above 95 and squat above 150 in a WOD. Personnaly I think it's a good thing, but I doubt that anyone now can do this WOD as Rxd without any additionnal strength training.
I wonder how long someone who never trainend before can reach those numbers in a WOD by doing only mainsite programming. Strength takes constant progressive effort on a long period to build nothing mainsite offers.
Wendler cycle 3 week 1 squat
I keep on loosing weight. This morning I was around 192. It is impacting my results.
Squat 155x5, 195x5, 230x3, 295x5, 315x5, 335x6 frustrated I don't eat enough carbs, after the 6th rep I was feeling dizzy and I had to rerack. When you don't eat grains it's hard to get the proper amount of carbs. You have to eat a lot of bananas and potatoes. If weight keeps on going down I will add a heavy carb meal here in there in the week to refill my glucogene stores.
Squat 196x5x10
AMRAP 15 minutes
10 2pood KB swing
10 box jump 24"
10 ring dip
7 rounds + 10 swing
the last minutes had me pumping hard, but I was able to better pace myself at least during the first 10 minutes, I was able to keep going without having to stop to catch my breath every few reps
On Saturday my second son had a soccer tournament and I had to be there at 6:30 in the morning. I decided to to my Saturday WOD on Friday Feb 14 instead.
7 rounds
7 push jerk 155
7 C2B pullup
7 burpee
it took me 20:35 and I was completly washed. I am not used to workout in late afternoon. I even had a hard time sleeping that night.
I noticed that mainsite increased the weight of his WOD in the last two years. Today I was push jerk 155 and the other day there was 205# front squat programed. In 2009-10 you would rarely see anything overhead above 95 and squat above 150 in a WOD. Personnaly I think it's a good thing, but I doubt that anyone now can do this WOD as Rxd without any additionnal strength training.
I wonder how long someone who never trainend before can reach those numbers in a WOD by doing only mainsite programming. Strength takes constant progressive effort on a long period to build nothing mainsite offers.
Wendler cycle 3 week 1 squat
I keep on loosing weight. This morning I was around 192. It is impacting my results.
Squat 155x5, 195x5, 230x3, 295x5, 315x5, 335x6 frustrated I don't eat enough carbs, after the 6th rep I was feeling dizzy and I had to rerack. When you don't eat grains it's hard to get the proper amount of carbs. You have to eat a lot of bananas and potatoes. If weight keeps on going down I will add a heavy carb meal here in there in the week to refill my glucogene stores.
Squat 196x5x10
AMRAP 15 minutes
10 2pood KB swing
10 box jump 24"
10 ring dip
7 rounds + 10 swing
the last minutes had me pumping hard, but I was able to better pace myself at least during the first 10 minutes, I was able to keep going without having to stop to catch my breath every few reps
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