Lol's New HST Log

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(_tim @ Jan. 06 2010,2:40)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE"><div>
(Lol @ Dec. 27 2009,4:16)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Sun 27/12/09

Until I get hold of a Concept 2 rower I'm going to have a go at Sumo-Dead High-Pulls using a 20kg Oly bar: bar taken from mid-shin to under chin. I have been recommended to substitute 100 SDHPs per 1k on a rower. Tonight I decided to try 200 SDHPs as the equivalent of a 2k row.

Sumo Dead High Pull (SDHP):
200 x 20kg - 6 min 26 sec

Phew! Can't believe how hard that was. My lungs felt 'itchy' afterwards for about 15 mins. I actually thought I might be able to continue on to 500 SDHPs, the equivalent of a 5k row, but getting to 200 was plenty hard enough.</div>
I'm getting caught up on everyone's logs - and this really stood out as pure insanity.  Incredible stuff, Lol.</div>
Ha, ha. Yeah, it starts off feeling easy and then rapidly becomes less than fun once you are past 50 reps. Now that I have had a go on a C2 rower I would say that SDHPs are harder on your lower back than rowing but it's a pretty good sub if a rower isn't handy.
 
Wed 06/01/10

Full Squat Cleans:
5 x 60kg
31 x 80kg (176lb)
All reps with 80kg completed as quickly as possible. One extra rep plus a jerk for good measure. Quads and lower back nicely sautéed. Breathing like a train.

Pull-ups:
5 x bw warmup
30 x bw kipping
Bit rusty doing kips but I did just manage to get 30 reps.

Short but sweet.
 
I'm glad to see your hernia is healing up nicely. Your workouts are great, sdhps and the rowing machine... awesome. I am going to give those frans and sdhps a try. I will probably die trying them.
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Hey Bax, yup, hernia repair is healing up nicely thanks. Still sore to the touch which is apparently from nerve damage but all stabbing pains ceased almost exactly one month after the op.

There's still a feeling of tightness in the area when walking around and I still press on the area when I cough or sneeze as it still twinges a little then, but being able to do those squat cleans and pull-ups last night without even thinking about it was great.

Re the SDHPs: Because I am renovating an old Victorian property and only have heat on in a few rooms I find a quick set of 50 x SDHPs is a great way to warm up a bit (did some this morning), but once I have a rower I'll be using that. I have some goals in mind for 100m, 200m, 500m and 1km as well as still needing to beat my brother's 2km time of 7:04 . I'm not so keen on tackling a 5k but probably ought to try to get that down to around 20-22 mins once my lungs are in better shape.

Re getting killed off by a Fran attempt: you and me too. The day I can complete all reps without needing to take a break or be carted off to hospital will be a very good day indeed.
 
Thu 07/01/10

Paused Bench:
warmups
10 x 60kg
10 x 70kg
10 x 77.5kg
10 x 80kg (176lb)

35 x 47.5kg - not paused

Chins:
2 x 10 x bw
5 x bw+20kg @ RPE 9
5 x bw+20kg @ RPE 9
5 x bw+20kg @ RPE 10

Weighed myself after these:
Bodyweight (clothed) +20kg = (118.2kg) 260lb

Dropped the load for bench a bit as I haven't done them for a few weeks (how time flies). 10 paused reps with 80kg for the final set wasn't too bad for me though. My new short-term bench goal is 10 paused reps with 90kg.

Chins were hard but not surprisingly so after yesterday's pull-ups. For a bit of a change I used a narrow grip - hands spaced about 5-6&quot; apart.
 
Fri 08/01/10

Freezing weather here in the UK at the moment. Apparently it's the coldest it's been for 30 years. Snow and ice are all around. I like it.

Lunges and shoulder dislocates as warmups.

Front Squat:
10 x 70kg
5 x 90kg (198lb)
5 x 100kg (220lb) @ RPE 8
5 x 100kg (220lb) @ RPE 9

Strength is down a fair bit on front squats compared to my best but I am really pleased I am able to do them again. I had forgotten how hard these babies are on all the core muscles.

EZ-bar Press:
30 x 31kg (68lb)
3 x 10 x 51kg (112lb) @ RPE 8-9

The initial high rep set seemed to help reduce the discomfort for the following three heavier sets; left shoulder performed better than it has done in a while. It still bothers me at night though.

EZ-bar Curls:
10 x 51kg (112lb) @ RPE 9
10 x 51kg (112lb) @ RPE 10

Tris were pumped following the presses so fancied doing a few of these to balance things up.

Clean High Pulls:
1 x 10 x 80kg (176lb)
6 x 5 x 80kg (176lb)
1 x 10 x 80kg (176lb)

All 50 CHPs done in around 7 mins.

One of the lads I train was going for 50 deads with 80kg in under 10 mins. He wanted me to work in with him. I didn't think I could handle 50 cleans with 80kg so I elected to do CHPs. Traps were roasted afterwards.

Really enjoyed this workout, plus I was able to help a guy to improve his squat form.
 
Just looked back to see where my front squat was for the previous two years:

Mon 11/02/08
Front Squats:
10 x 102.5kg (225lb) PR

…

Long cut from ~217lb down to ~185lb

…

Strength picked up again pretty quickly after I finished my cut in Jan '09:

Mon 16/02/09
Front Squats:
10 x 60kg,
5 x 80kg
10 x 105kg (231lb) PR
8, 7, 5 x 105kg

Mon 02/03/09
Front Squats:
10 x 70kg
5 x 90kg
3 x 5 x 115kg (253lb) PR for set across

…

Then I sustained my hernia at the beginning of April '09 which left me unable to front squat with a vengeance until now - Jan '10.

Now I'm healed up well enough after my hernia repair op, it'll be interesting to see how long it takes me to get my front squat numbers back up to where they were almost a year ago now.
 
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(Lol @ Jan. 08 2010,11:20)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Fri 08/01/10

Freezing weather here in the UK at the moment. Apparently it's the coldest it's been for 30 years. Snow and ice are all around. I like it.</div>
You should come visit me here in Northern Wisconsin.  It's warm here today, -11 C, wind chill -14C.  
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.  We also have over 3 feet of snow on the ground for your enjoyment.
 
Sat 09/01/10

Mini Fran!
15-11-7 reps
95lb Thrusters + Pull-ups
Time: 3:35 (includes time taken walking between stations)

So, a proper Fran is 21-15-9. I am scaling the reps rather than the load and building them up over time as my lungs learn to cope with the stress.

I had to walk between the thrusters and the pull-ups which takes about 10 seconds. In future, I will set things up so that I don't need to do this, but this time around I needed every second of rest I could get!

End result was satisfying but left me wheezing like an old squeeze-box - something which I really hate as it takes me back to my childhood as an asthmatic. I have seen others posting on the CrossFit site about 'post-Fran asthma'. I don't like it but I will persevere with it and hope the effect will lessen.

Next time I'll try for 16-12-8
 
Hey great effort on your Fran. I couldn't believe how intense it was even at half of what I was supposed to do. My lungs hurt. I was looking at the CF warmup and I don't even think I could finish that which has me doing a lot of thinking about my current training. Tomorrow I may give the WOD a whirl.
 
Swingups are great. So soothing and relaxing. Last time I almost fell asleep doing them. Also, if I've just washed my hair, all the extra swinging about is a great way to dry it. No need for a blow-dryer anymore. Sweet!

Is that a little Quad-daughter?


<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">You should come visit me here in Northern Wisconsin.  It's warm here today, -11 C, wind chill -14C.  .  We also have over 3 feet of snow on the ground for your enjoyment. </div>

Bax: wow, that's some snow you have over there. How do you keep your roads clear?

Over here we have a few days of snow and everyone's worrying about salt supplies running out and the country grinding to a halt. I noticed on my recent trip to Norway that for winter driving they fit studded snow tyres on their vehicles.
 
LOL!!! &quot;almost fell asleep doing them..&quot;
Naw, I don't do kids. My wife is enough baby for one house.  
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...that's my baby in the avatar there...hogbaby...
 
Mon 11/01/10

Shoulder dislocates and lunges for warmups. Working in with the lads again.

Clean &amp; Jerks:
5 x 60kg
5 x 80kg
5 x 85kg
Bar lowered from overhead under control for all these reps. Good delt and trap workout.

Cleans:
2, 2, 2, 2, 2 x 85kg (187lb)
3, 3, 3 x 85kg
5, 5 x 85kg
3 x 90kg (198lb)
2 x 0 x 100kg (220lb)

Most of these reps were power cleans. Had to go a little deeper on the last rep with 90kg. Just too fatigued to get those last two with 100kg. Racked both times but slightly off balance so dumped the bar. I will get 5 x 100kg before too long.

Deads:
5 x 90kg
5 x 100kg
5 x 110kg
5 x 120kg
5 x 130kg
5 x 140kg (308lb)
2 x 5 x 160kg (352lb)

Worked load up carefully to finish up with my heaviest deads since before my hernia last April. Used regular grip (no hook) up to 140kg and then hook grip for the last two sets with 160kg.

Dips:
30, 15, 10, 10 x bw

Chins:
10 x bw
I knew my back was already fried as soon as I started these.

Box Jumps:
30 x 20&quot;
Made a box (sort of) over the weekend so thought I might as well try it out.

Thumbs sore and everything is tired!

One of the lads got a 140kg PR for his deads tonight and that was after he did 50 deads (10 x 5) with 85kg! He will sleep well tonight.
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<div>
(Lol @ Jan. 10 2010,11:15)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE"> <div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">You should come visit me here in Northern Wisconsin.  It's warm here today, -11 C, wind chill -14C.  .  We also have over 3 feet of snow on the ground for your enjoyment. </div>

Bax: wow, that's some snow you have over there. How do you keep your roads clear?

Over here we have a few days of snow and everyone's worrying about salt supplies running out and the country grinding to a halt. I noticed on my recent trip to Norway that for winter driving they fit studded snow tyres on their vehicles.</div>
Just with big plow trucks. No studded tires here though.


Hey that's some real nice cleaning and dead work. No wonder your chins were tough!
 
Wed 13/01/10

Low back pretty sore from Monday's workout so instead of some heavier squats I decided to try a lighter speed set session.

Warmup up with lunges and dislocates.

Speed Triples @ ~60% est. current 1RM
~30 sec rest between sets, all concentric portions of reps performed as quickly as possible for max power output. For chins I decided to go with body weight which is about 70% 1RM.

Low-bar Squats:
5 x 60kg
4 x 90kg
10 x 3 x 102.5kg (226lb)
Time taken ~6:45

Lower back fatigue kicked in for the last few sets.

Paused Bench:
5 x 40kg
5 x 60kg
10 x 3 x 75kg (165lb)
Time taken ~6:45

Bar paused on chest before driving up as fast as possible.
Lost speed on third rep of last two sets.

Chins:
10 x 3 x bw
Time taken ~5:30

Bw in training gear ~215lb. All reps chest to bar. Less rest between sets for these.

Other stuff:
5 x toes to bar (!)
30 x 20&quot; box jumps.

More dislocates to finish up.
 
Thu 14/01/10

I was going to have a day off today but then I read an article entitled 'Learning How to Do Full Snatches' by Bill Starr and wanted to try some of his suggestions out.

Starr recommends working on a three-step exercise he calls the Drill. The Drill consists of a power snatch followed by an overhead squat, a hang snatch plus an overhead squat, then a full snatch.

I also checked today's Crossfit WOD and did a double take!

Three rounds for time of:
Walk on hands, 100 feet
Hold handstand against wall for two minutes
15 Handstand push-ups

I guess this is not quite so bad if you're 150lb or less, but if you're over 200lb it's going to be pretty tough. I imagine most people will be scaling this WOD or taking a long time to complete it.

Decided to do some handstands for time and HSPUs after my snatch practice.

Shoulder dislocates and broomstick OHSs for warmups.
Right wrist strapped the whole workout.

Power Snatch into Paused OHS:
Multiple reps with 20kg empty bar
5 x 1 x 30kg
10 x 1 x 40kg
I need to work on this more but it's a start. I'll try hang snatch with an OHS next time.

Paused OHS:
10 x 40kg @ RPE 8
Shoulders

Wall Handstand:
1min
45sec
45sec
45sec
Total time 3:15

Shoulders shrugged hard the whole time. Back held straight, core and glutes tight. All these efforts were equivalent to RPE 9-10. Haven't done these for a while and they were harder than I had hoped. Particularly hard on these old wrists.

Handstand Push-up:
5 @ RPE 10

These were very hard after all the previous work. I wondered if I would get 10 but at 5 reps my shoulders were toast.
 
<div>
(quadancer @ Jan. 14 2010,8:39)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">...walk on hands 100 feet...LOL!!!  
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It looks about as funny as someone pulling a tire down their driveway!!
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