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AshK’s log

UserPost

12:37 am
January 29, 2009


AshKuechle

Member

posts 23

1

So, I decided to be one of the cool kids and make a log.  It'll be a good way to keep going while I'm in NB–if I don't post for a while, people are free to call me out.  It'll also be a good way to track my progress too.


Anyways, starting with today's workout:

CLEAN & JERK

65# x 3

85# x 2

95# x 1

105# x 1

115# x 1

125# x don't know how many times I tried

THOUGHTS:  At 125#, I cleaned the weight on my first try, but couldn't jerk it.  Gotta work that dip.  After that, it went downhill.  I was at CFS today (first time in some time).  Tried out my olympic lifting shoes and could tell they made a huge difference.  Pistols were incredibly easy, overhead squats were much more stable, but my balance at the bottom of my catch while cleaning felt off.  It'll come with time.  Tried some muscle ups after the C&Js, got oh-so-close to nailing it.


1:32 pm
January 29, 2009


AshKuechle

Member

posts 23

2

Not able to get to CFS today, due to my car being in the shop and me having to go to hockey practice tonight.  So, I decided to modify today's workout slightly so I could do it at home.


      MAX SET PISTOLS X 3

After a dynamic warmup I did 3 sets of pistols.  First two sets were practice–5 each leg, with the occasional heel touch (once or twice) and one hand touch (fell completely off balance and had to steady myself).  Third set was a max set to failure–did 12 reps (6 each leg) before falling off balance.

      25 TOWEL PULLUPS (modified from 50 bar PLUs)

      50 PUSHUPS (C2F)

TIME: 9:16

-finished with practicing rolling out of a handstand and 5 handstand holds

THOUGHTS: towel pullups are TOUGH!  Did the first 5 without stopping, then was down to doubles and singles.  Very hard on the forearms/grip.  Pushups went well.   Still working on handstands; I'm not very good at rolling out of a handstand when falling forward, so I practiced that for a little while.  After, I did some handstand holds (lightly pushing off the wall and trying to hold for as long as possible).  Until I get the forward roll down, I'm sticking with kicking up near a wall–its not fun to fall flat on your back from a handstand.

7:16 pm
February 2, 2009


AshKuechle

Member

posts 23

3

So I haven't posted for a couple days, but fear not–I haven't gone into a state of hiberation.


Haven't done/did (I hate grammar sometimes) anymore actual WODs recently, due to a hockey tournament this weekend.  My 'WOD' on Friday was a 1 1/2 to 2 hour game in which I saw close to 60 shots.  Saturday could be considered a rest day; I saw about 10 shots in an easy win (however I was completely wiped in the evening).


Today I'm back in North Battleford.  Didn't go after Grace–instead did C&J form work with 95# and 105#, then did weighted pullups (10# X 3, 15# X 2, 20# X 2). Probably gonna do one of Eva T's bodyweight workouts later tonight.


Oh, and I really like pistols.  Always find myself wanting to practice them.

10:37 pm
February 3, 2009


AshKuechle

Member

posts 23

4

So, today I had a two hour hockey practice followed by mandatory dryland (usually consists of doing ladder drills and running laps around the rink).  However, I was given permission to do what I wanted for dryland, so I did one of Eva T's workouts, followed by some speed drills (shuffles, forwards/backwards sprints). 


WOD (ish)

10 squats

10 pushups

10 rounds

           –time: 10 minutes-ish (didn't have my watch on me, just looked at rink clock)


THOUGHTS: This one was harder than it looked; hard practice followed by squats = not fun.  Legs didn't like the squatting at all.  All pushups were full ones, first three rounds of pushups were unbroken, the rest of the rounds were broken up into 5s, 6s, etc.  Speed work was fine; didn't bother my legs at all.  None of my teammates wanted to join me–especially after I mentioned that the workout included pushups.  I'll be taking one of my teammates with me to the gym tomorrow, so I'll be including something crossfit-like (probably x number of burpees for time).

9:06 pm
February 23, 2009


AshKuechle

Member

posts 23

5

So, haven't posted forever.  This one will be short–I'm babysitting.


“Diane”

21-15-9

145 # deadlifts

piked HSPUs

  –time: 8:02


WOD 230209 (CFSB)


5 4 3 2 2 2 back squats

5 X 95#

4 X 115#

3 X 135#

2 X 155#

2 X 175#

1 X 190# (got the second rep with assistance…)


metcon–

20 box jumps on big tire

15 pushups

time: 4:27


I'll post my thoughts for both later…or tomorrow.

8:15 pm
March 4, 2009


AshKuechle

Member

posts 23

6

So, I guess my log deserves a little more love.  Seeing as I'm all moved back to Saskatoon, I'll be hitting the WODs a little more regularly.


WOD 040309

DEADLIFTS–(4 4 4) 2 2 2

105# X 4

135# X 4

165# X 4

185# X 2

205# X 2

215# X 2


PUSH PRESS

45# X 4

55# X 4

65# X 4

85# X 2

95# X 2

105# X 2

115# X 2


1 MIN L-SITS–20 second, 10 seconds, 15 seconds, 10 seconds, 5 seconds.  Not completely sure with these times; I was very forgetful and absent-minded today.


THOUGHTS: Deadlifts felt good, I'll go a little heavier next time, as 215# was easy today.  Push presses went well too; I'd never gone heavy on them before and was pleased with my numbers.  Apparently I have to work on shortening my dip a bit.  The day I get 100#+ on a strict shoulder press will be a happy day.

8:33 pm
March 7, 2009


AshKuechle

Member

posts 23

7

FIGHT GONE BAD


14# wall ball

55# SDLHP

18″ box jumps

55# push press

row for calorie

total: 246

THOUGHTS: This was one nasty fight.  Can't remember exact numbers, but did very well on box jumps and wall ball.


WOD 070309


FRONT SQUATS (5 5 5) 3 33

65# X 5

85# X 5

105# X 5

120# X 3

135# X 3

145# X 3 (last rep was tough; for some reason I moved my right foot out slightly while pushing through it)


350 m row

15 25# DB split jerks

–3 rounds

–time: 10: 44


THOUGHTS: Front squats were fine; I guess it could be considered a 3 rep PR.  1 RM on front squats is about 165#.  Split jerks were tough; might've been more beneficial (in a met-con sense) if I'd gone to 20#.

10:42 pm
March 8, 2009


AshKuechle

Member

posts 23

8

Post edited 11:52 pm - March 8, 2009 by AshKuechle


WOD 080309


PRESSES (5 5 5) 3 3 3

bar X 5

55# X 5

60# X 5

65# X 3

75# X 3

85# X 3 (PR)


PUSH UP LADDER 10->1 (0:00–4:25)

2 min rest

PULL UP LADDER 1-> 10 (6:25–13:52)


THOUGHTS:  Lots of people today.  Happy with presses, previous 1RM was 85#–wonder what it is now (PLEASE BE 100# OR MORE!).  Really had to will the last rep up, it was stuck there for awhile.  Bodyweight movements are a definite weakness to be worked at; did full pullups and pushups, but had to take longer breaks.  Definitely looking forward to a contrast shower soon; I can already feel my forearms, triceps, shoulders, traps, and lats (basically, my whole upper body) tightening up.  It'll make tomorrow fun.

Afterwards, I did some snatch form work and overhead squats.  For the overhead squats, I worked up to 95# X 2.  I want to have at least a half decent snat–maybe one day I'll get a BW snatch.


12:06 am
March 14, 2009


AshKuechle

Member

posts 23

9

120309

DEADLIFTS (4 4 4) 2 2 2

2 X 225# (tied PR)

MAX REPS IN 2 MINUTES–34 (24 without stopping)


130309

CINDY as Rx'd

–14 rounds.

THOUGHTS: Taped my hands–no rips. HOORAY!  Pushups were the hard part.  I'm looking forward to my rest day.  Pullups weren't bad, my kips weren't great though.

12:14 am
April 5, 2009


AshKuechle

Member

posts 23

10

So, I thought I should give an update to my workout log–haven't been keeping it up. 


010409–Jackie

as Rx'd (1000 m row, 50 45# thrusters, 30 pullups)

10:55

Super stoked to do this full–only 15 seconds more than when I did it with a purple band and a 25# bar.  To me, that's improvement.


020409–Freddy's Revenge

5 85# split jerks

10 burpees

5 rounds (think I did 6 though…)

9:17 (after '5th' round), 11:13 (after '4th' round)

This was definitely tough.  I should mark my rounds in chalk though; I forget these kind of things quite easily.


040409

Olympic lifting day


3 position clean & jerks

    -up to 95#.  Did cleans from three positions–floor, just below knees, and at jumping point.  To finish, did single C & J at 105# (85% max). 

     -jerks felt much more natural than ever before; may have even over-emphasized getting under the bar.


snatch pulls

    -up to 105#. 

    -need to stop thinking so much and just do it.

    -finished with a full snatch at 85#.  Tried 95# before, but just wasn't confident in  dropping quickly beneath the bar; ended up being some very good snatch pulls.  85# felt quite easy, and natural.  Thanks to Rochelle for helping me through it–a lot of olympic lifting is definitely mental.


back squats

       warm up + 3 sets of 3 @ 155#

    -worked on getting out of the hole quickly.


As well, before I started I got 19 straight kipping pullups before grip gave out, although I suspect I have a couple more in me.


Can't wait for tomorrow's workshop–gonna be fun.


12:59 am
April 11, 2009


AshKuechle

Member

posts 23

11

100409

NATE

2 MU (MU=4 pull ups, 4 dips)

4 piked HSPUs

8 16kg KB swings

AMRAP 15 minutes–>7 rounds, 1 'muscle up'


So, Nate was supposed to be a lot of fun.  This was one WOD I really had wanted to do.  Unfortunately, after the 3rd or 4th round I had to drop the kipping pull ups and go to deadhang pull ups.  My shoulder was fine for everything but the kips.  Hopefully it's just a minor issue.

11:18 pm
April 18, 2009


AshKuechle

Member

posts 23

12

I was in California this week and–seeing as there are a ton of crossfit affiliates–caught WODs at a couple different locations.  On Tuesday, I went to a garage gym in Fullerton (Crossfit Road Warriors).  It was a pretty nice setup and only a 10 minute drive from the hotel.  The WOD was:
20 12# wall ball (10 ft target)
10 KTEs
5 95# squat cleans
–4 rounds
I forget my time, but this wasn't easy.  As well, we worked on KB turkish get-ups–I'm finally working them out.

On Wednesday, we headed out to San Diego.  On the way, I stopped at Crossfit South San Clemente.  The WOD was 150 pushups for time.  I did 70 full, then had to drop to my knees–that many pushups straight is definitely tough.  My time was 14:59.  After the WOD, talked with Adam (trainer) and Sage Burgener for a good 1/2 hour or so.

Spent the whole day at Disneyland on Thursday, so didn't get a chance to do a WOD.  On Friday, went to Crossfit Balboa (John Welbourne's box).  Nice guy, along with the rest of the crew there. They just moved in a few days before, it was nice box.  The WOD was 4 X 400m sprints for time.  I can't remember the rest periods or the exact times, but I do know all my sprints were under 2 minutes


Left a little too early to catch a WOD before I left this morning–as it was, we were almost late for our flight back home.

12:41 pm
May 31, 2009


AshKuechle

Member

posts 23

13

I've decided to resurrect my little log here.


Yesterday was Fight Gone Bad.  I did a modified version because my shoulders are still not completely 100% (feeling better though!).

14# wall balls

14# med ball cleans

20″ box jumps

pushups

row

1 minute rest

–>3 rounds

total: 251


THOUGHTS:  251 is a slight improvement upon my last fight gone bad (246?), but it's hard to tell how much improvement was made because I didn't do the exact version.  Box jumps were much harder than last time, mostly because wall ball and med ball cleans took a ton out of the legs.


Can't wait for the Olympic bias to start up.


9:06 pm
June 1, 2009


AshKuechle

Member

posts 23

14

010609

Front squats X 3

–up to max

95#

115#

135#

155#

165# (possible 3-rep PR?)


THOUGHTS:  First day of olympic bias!  Yay.  Didn't push past 165# today–could have possibly gone for 170 or more–because I felt my form was starting to deteriorate.  As well, the rack position wasn't comfortable today; it seemed as though, at times, the bar was sitting right on the inflamed part of my shoulder.  Other than that, squats were good.  Was able to get a decent pop out of the bottom, especially when going heavier.

10:53 pm
June 2, 2009


AshKuechle

Member

posts 23

15

020609

Snatches

-to max

worked up to 85# X 2 before going to singles
90# X 1
95# X 1 (tied previous PR)
100# X 1 (PR!)
105# X 1 (PR again!)
110# X 0
110# X 1 (PR!!!)


THOUGHTS:  Snatches + frustration due to biology exam = PRs.

In all seriousness, was happy with today.  After not snatching for a while, I was surprised to see that I had increased my max by 15#.  Form was shaky at first, but improved (somewhat) as I went on.   I was not completely happy with the first pull, something felt off.  Will have to check it out next time.


10:31 pm
June 7, 2009


AshKuechle

Member

posts 23

16

070909

2 Position Cleans

55#

75#

95#

105#

125#

135# (got high position, but not mid-thigh)


Modified JT

Dips (with red band)

Pushups

–9:33

THOUGHTS:  These cleans were alright.  I thought it was odd that my max clean is equal to my high position clean.  Obviously I have some technique work to do.  For the mid-thigh clean @ 135#, I wasn't leaning forward, but actually just dipped down.  I've got some work to do.

3:04 pm
June 20, 2009


AshKuechle

Member

posts 23

17

200609


Haven'ts posted anything for a couple of weeks.  Today, did snatch pulls up to 75% of my max snatch and finished with 2 rounds of Kelly.


SNATCH PULLS

55# X 5

60# X 3

65# X 3

(75# X 2) <–five sets


SHORT KELLY

400m run

30 24″ box jumps

30 14# wall ball

two rounds: 12:57


THOUGHTS:  Pulls felt alright, was still working on being comfortable off the floor.  Kelly was tough.  On my 12th or 13th box jump in the first round, I didn't quite put enough into my jump and fell off the box.  Needed a moment to shake it off, but then everything was fine again.


3:00 pm
June 21, 2009


AshKuechle

Member

posts 23

18

210609

FRONT SQUATS @ 85%

3 X 3

95# X 5

115# X 4

125# X 3

140# X 3 (three sets)

to finish:

250 m row

15 situps

  3 rounds–> 5:17


10:49 pm
June 22, 2009


AshKuechle

Member

posts 23

19

220609

gym length tire flips

4 24kg KB rope pulls

50 DU's

   4 rounds–> 19:30


THOUGHTS:  Definitely underestimated this one.  It was hard, but in a good way.   I really had to push myself mentally to flip that tire in the last two rounds–but it wasn't easy in the first two rounds either.  The first three flips were good, but then I realized there were 6 or so more to the end of the gym.  I'll probably be sore all over tomorrow, but I earned this rest day.

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