Becoming Canis dirus - SvenG's Training Log

Training Training Logs
1026

5/3/1 & Widowmakers - c6w3d1

Sunday - 05 December 2021
Workout: Easy conditioning + calves, 0615-0720 (65 minutes)

Weighted vest walk - 26 kg - 35 minutes
Jump rope tabata - 8x40/10 - 1 round
SL CR - L/R - 30x12, 35x10 | 40x8 + isohold: 24s

Fasted. I’ve noticed lately the jump rope work hasn’t been pushing my HR as high as it used to, despite my pace being the same, so I cut 5 seconds off of those rest periods, but to no great effect, really. Pretty happy about that, because I used to suck wind on those 20/10 tabata rounds, and now I’m doing 40/10 without any trouble.

Fran WOD—yes, Fran!—and daily work later.

4 Likes
1027

This really gets me.

Getting 30reps/accessory is hard for me

1028

Yeah, assistance sucks. I find it hard, and when it’s not, I find a way to make it hard.

But for all its other benefits, I think this is where the extra conditioning work really shines: it definitely enhances my work capacity so that I can get all of the assistance reps, even if they’re hard.

1 Like
1029

That makes sense but :sob::sob:

1 Like
1030

5/3/1 & Widowmakers - c6w3d1

Sunday - 05 December 2021
Workout: Extra conditioning, 1345-1430 (45 minutes)

4 rounds of:
a) 15 1-pump burpees
b) 15 KB swings - 24 kg
c) 15 BFPs - red
d) 15-second rest

Fran WOD - 21-15-9, for time: ???
a) Thruster - 95 lbs
b) Pull-up

3 rounds of:
a) 15 1-pump burpees
b) 15 KB swings - 24 kg
c) 15 BFPs - red
d) 15-second rest

Bah—that was all kinds of messy! And not just because it was incredibly hard. (But yes, it was still incredibly hard.)

Got the first set of 21 thrusters straight through. Lungs are exploding, HR already in the 170s, but awesome, into pull-ups: 7 + 7+ 7 rest-pause, rotating grips between mini-sets. Dying, but still upright. Okay, 15 thrusters—4 reps in, my stopwatch beeps. What the … !?! Why did it just reset to zero!?!

Something in the way my wrist was bent in the rack position must have bumped a button. I’m 99% sure that was between minutes 4 and 5, but I can’t say for sure—couldn’t see straight and I was otherwise occupied with trying not to die. Anyway, that totally threw me for a loop, so I set the bar down, reset the timer, and tried to get my head right, but I’m sorry to say I didn’t really recover.

Finished all of the remaining reps, and that took another 6:43. So likely an improvement over the last time I did Fran with 95 lbs, but not under the time cap even if the lower end of my guess on that timer reset is correct.

Clearly I’ve still got work to do, but I’m decently satisfied with my progress on these 95-lbs thrusters. 21 straight was no joke. Regardless, I’m not done with ol’ Frannie yet!

Okay, time to eat, rest, and get focused so I can smash some squats in the morning.

9 Likes
1031

5/3/1 & Widowmakers - c6w3d2

Monday - 06 December 2021
Workout: Squat, 0905-1010 (65 minutes)

Warm-up
Throws + jumps

Begin: 0921; End: 1007; Duration: 48 minutes
Squat - 125x5, 155x5, 180x5 | 210x5, 235x3, 265x6 (rep PR) | 210x20
Chin-up - BW - 15, 15, 15
HLR - 20, 20, 20
Dip - 15, 15, 15
BPA - red - 10 high + 10 mid + 10 low
Push-up - 30
Good morning - 95 - 15

Assistance totals:
Push - 75 reps
Pull - 75 reps
Single-leg/core - 75 reps

They weren’t pretty—and the videos below prove it—but I made it through: the 1+ and Widowmaker squat sets are in the books.

Luckily these WMs, in particular, aren’t really about my form or technique—they are, 100%, a way to prove to myself that I have what it takes. And in that, at least, I was successful today.

Did the 45 chins in 3 sets today, too, but I think I was cheating on that last set: pretty sure the first half of the reps weren’t quite from dead-hang. I was mentally shot by that point and just wanted to be done with the whole stupid workout. I’ll tackle those again on Thursday. The rest of it was pretty typical.

Not sure what the afternoon will look like, exactly. Sled work is on the docket, but it’s pouring down rain and it doesn’t look like it’s going to let up any time soon, so I may swap in The Last Castle today and push the sled tomorrow: Farmer’s walks are easier to do in the rain than pushing the sled.

Edit: For all my computer science acumen, I’m kinda dumb when it comes to stuff like YouTube. How do I get the video thumbnails to show in these posts like everyone else does? The silly hyperlinks above are so 1996…

Edit 2: @dagill2 set me straight, video links fixed. It may be that I liked it better when I didn’t have to see myself in the post, though…

10 Likes
1032

Just post the link as is in the post. The forum will sort the rest out for you, albeit slowly sometimes.

1 Like
1033

For sure, dude. Tried linking to the videos, but I must of have done something wrong. All that displays in the post is the hyperlink and it’s not obvious that is a hyperlink.

I can click through to view them on YouTube, but… See post edit above.

1 Like
1034

I edited my post above.

Damn dude, those were ass to grass, easy as anything. Loads more in there for you.

Might need a NSFW tag though.

1 Like
1035

“It hurts me more than it hurts you.” :wink:

I sense you’re serious here—because of my lack of attire? Is that something I tag here or on YouTube?

1 Like
1036

It is worth noting that Fran is to be performed with kipping chins, so if you’re taking them strict, that time cap doesn’t quite map 1 for 1.

Great effort dude.

1 Like
1037

This was your first mistake. I’m rarely serious.

1 Like
1038

Fwiw I loved the squat attire. Got dem @simo74 shoes on

2 Likes
1039

Didn’t realize that, actually! I try 'em strict and they sort of degenerate quickly. Not quite kipping, but… The thrusters are still tough for me, to be sure, but the pull-ups are the real weak link here.

Thanks, my man!

1 Like
1040

Pretty sure I had mine first…

:smirk:

1 Like
1041

Absolutely dude! For any crossfit WOD, unless it explicitly says “strict”, kipping is the norm. Similar to strongman: it says “press”, but unless they specify “strict”, leg drive is allowed.

2 Likes
1042

I didn’t realise quite the extent of this until I did some trial sessions at a local Crossfit box. I always thought it was just “pull ups with a bit of a cheat” but they really turn it into a full body movement, almost no arms or back involved at all, it’s all about the hips and the lower back. It’s a totally different movement.

2 Likes
1043

Very nice squats mate, way to show the power of the red shoe.

1 Like
1044

To the point I’m better at strict chins than kips, haha. Same way that push press taxes me WAY more than strict press, even on equal weights.

1 Like
1045

Right. Me being self-conscious then. Apparently I don’t mind being half-naked and sweating like a pig when it’s my next-door neighbors, who I see, you know, every day, but it totally bothers me when it’s strangers on the internet half a world away!

I’ve heard it’s a skill, not that I’ve ever really tried. Not sure my rack could handle it—though I should probably bolt it to the floor even if I’m not kipping.

1 Like