tag:blogger.com,1999:blog-188108782024-03-07T14:04:54.520-05:00Team GrondulA weblog written for our own amusementMichaelhttp://www.blogger.com/profile/00251721824712434255noreply@blogger.comBlogger1467125tag:blogger.com,1999:blog-18810878.post-86398291741686644282013-08-26T12:59:00.003-04:002013-08-26T12:59:57.348-04:00Music Of LateHere is a list of a few of the songs I've been listening to repeatedly over the last few weeks.<br />
<br />
<ul>
<li> "<a href="http://www.youtube.com/watch?v=gVEsA6BSsWc">Is Your Love Strong Enough</a>," by How to Destroy Angels. I discovered this song because it's on the soundtrack to American version of <i>The Girl with the Dragon Tattoo</i>. (Note that this song doesn't get going until about 50 seconds in, and it shifts into second gear around 2:05.)</li>
<li>"<a href="http://www.youtube.com/watch?v=rYEDA3JcQqw">Rolling in the Deep</a>," by Adele. <a href="http://www.pandora.com/">Pandora</a> found this song for me.</li>
<li>"<a href="http://kognitif.bandcamp.com/">Rocket Trip</a>," by Kognitif. This song appears to be a remix of "<a href="http://vimeo.com/17011845">Rocket Trip to Mars</a>," by Frederika Stahl. I discovered this song in a YouTube video chronicling <a href="http://www.youtube.com/watch?v=Tp6yj2k0Fpc">a very impressive mission</a> to the Mars-equivalent planet in <a href="https://kerbalspaceprogram.com/">Kerbal Space Program</a>.</li>
</ul>
<br />
I think there's a pattern here, don't you?<br />
<br />
How about you? What have you been playing on repeat?Michaelhttp://www.blogger.com/profile/00251721824712434255noreply@blogger.com1tag:blogger.com,1999:blog-18810878.post-56409827411398314652013-02-09T13:15:00.003-05:002013-02-09T13:15:55.470-05:00PR: PressSet today:<br />
<br />
<ul>
<li>4 reps: 135 lb.</li>
<li>5 reps: 132.5 lb.</li>
</ul>
Michaelhttp://www.blogger.com/profile/00251721824712434255noreply@blogger.com0tag:blogger.com,1999:blog-18810878.post-44644479266198466542013-02-09T12:24:00.002-05:002013-02-09T13:09:24.980-05:00PR: Back SquatSet today. Back squat, 5 reps, 250 lb.Michaelhttp://www.blogger.com/profile/00251721824712434255noreply@blogger.com0tag:blogger.com,1999:blog-18810878.post-10493685039993268592013-01-26T20:43:00.001-05:002013-01-26T20:43:15.954-05:00PR: ThrusterLast Tuesday, I set a new personal record for the thruster: 180 lb, an 11-lb improvement And I did it after cleaning the bar from the floor, too. I think 185 might have been possible, but I ran out of time.Michaelhttp://www.blogger.com/profile/00251721824712434255noreply@blogger.com0tag:blogger.com,1999:blog-18810878.post-62702535310926908882013-01-26T20:41:00.000-05:002013-01-26T20:41:30.731-05:00PR: Back Squat, Press, and CrossFit TotalLast Wednesday's CrossFit Total went pretty well, given that it's the first time I've attempt a max deadlift since before my injury.<br />
<br />
<ul>
<li>Back squat: 285, lb a 5-lb improvement. </li>
<li>Press: 150 lb, a PR tie.</li>
<li>Deadlift: 320. 25 lb less than <a href="http://industrialstrengthscience.blogspot.com/2011/11/pr-deadlift.html">my previous best</a>.</li>
<li>CrossFit Total: 755 lb, a 45-lb improvement.</li>
</ul>
<br />
<br />
<br />Michaelhttp://www.blogger.com/profile/00251721824712434255noreply@blogger.com0tag:blogger.com,1999:blog-18810878.post-23342269187659318512013-01-12T19:45:00.001-05:002013-01-12T19:45:43.568-05:00PR: PressAbout a week ago, I set a new PR of 148 lb for the strict shoulder press. That was a whopping 5.5-lb improvement. Today I beat that, pressing 150 lb. I'm quite pleased with that result.Michaelhttp://www.blogger.com/profile/00251721824712434255noreply@blogger.com0tag:blogger.com,1999:blog-18810878.post-84783921490934204762013-01-12T19:44:00.001-05:002013-01-12T19:44:14.529-05:00PR: Back SquatToday, use a low-bar position, I set a new PR for back squat: 280 lb. That's only a 2.5-lb improvement, but given that my previous best was set less than a month ago, I'm pretty happy with it. I'll aim for 285 next time, and my long-term goal is 300 lb.Michaelhttp://www.blogger.com/profile/00251721824712434255noreply@blogger.com0tag:blogger.com,1999:blog-18810878.post-84373855268635977042013-01-05T20:18:00.000-05:002013-01-05T20:18:32.825-05:00PR: Jackie7:53.Michaelhttp://www.blogger.com/profile/00251721824712434255noreply@blogger.com0tag:blogger.com,1999:blog-18810878.post-86471090696931597862012-12-29T15:19:00.002-05:002012-12-29T15:19:48.649-05:00PR: Front SquatToday I set a new PR for front squat: 242.5 lb. That's a 7.5-lb improvement.Michaelhttp://www.blogger.com/profile/00251721824712434255noreply@blogger.com1tag:blogger.com,1999:blog-18810878.post-74208474807172321772012-12-17T12:52:00.001-05:002012-12-17T12:52:32.499-05:00PR: SnatchI don't have good data for my personal records for multiple repetitions of the snatch, so I have to assume that what I put up today, puny as it it, qualifies:<br />
<br />
<ul>
<li>2 reps: 140 lb.</li>
<li>3 reps: 135 lb.</li>
</ul>
Michaelhttp://www.blogger.com/profile/00251721824712434255noreply@blogger.com2tag:blogger.com,1999:blog-18810878.post-31368484482113374242012-12-17T12:27:00.004-05:002012-12-17T12:27:53.460-05:00PR: Back SquatOn 2012.12.14, I set a new personal record for the back squat: 277.5 lb. The low-bar technique is really helping me out. That's a 10-lb improvement, and I think 280 to 282.5 would have been possible if I'd had more time. I'm resetting my long-term goal at 300.Michaelhttp://www.blogger.com/profile/00251721824712434255noreply@blogger.com0tag:blogger.com,1999:blog-18810878.post-35669570479945997822012-12-09T15:21:00.002-05:002012-12-09T15:21:50.429-05:00PR*: FranToday, I set a PR for Fran.* My new record is 5:31, which is very slow by the standards of truly fit athletes, but it's a 12-second improvement for me. For what it's worth, I did the pull-ups unbroken and broke the thrusters into sets of 11, 10, 5, 5, 5, 5, and 4 reps. Next time, I'll try to break the second round of thrusters into sets of 8 and 7, and I'll try to rest less between sets. I think 5 minutes should be my long-term goal.<br />
<br />
* As of 2010, I'm only performing Fran by cleaning the bar from the floor, rather than lifting it out of a rack.)Michaelhttp://www.blogger.com/profile/00251721824712434255noreply@blogger.com0tag:blogger.com,1999:blog-18810878.post-43734157040445428742012-12-09T15:16:00.001-05:002012-12-09T15:16:37.964-05:00PR: Back SquatOn Thursday, 2012.12.06, I set a new PR for the back squat: 267.5 lb. That's a 22.5-lb PR, and it felt pretty easy. I believe most of that improvement is due to my recent adoption of the low-bar technique. I think 275 should be posible in the near future, and my long-term goal is 300.Michaelhttp://www.blogger.com/profile/00251721824712434255noreply@blogger.com0tag:blogger.com,1999:blog-18810878.post-57951356610051290082012-12-02T21:05:00.000-05:002012-12-02T21:05:44.306-05:00PR: CindyThe day before Thanksgiving, 2012.11.21, I set a new PR for the workout named Cindy: 24 rounds plus 15 reps.Michaelhttp://www.blogger.com/profile/00251721824712434255noreply@blogger.com0tag:blogger.com,1999:blog-18810878.post-9068285766284303922012-11-20T20:09:00.001-05:002012-11-20T20:09:43.901-05:00PR: Back SquatToday I set a new PR for 3 repetitions of back squat. This also happened to be a PR for 2 reps and even 1 rep. The new benchmarks were set using a low-bar or perhaps hybrid low/high-bar technique. Even so, I think some of that improvement was due to greater strength. Anyway, the new PRs are as follows:<br />
<br />
<ul>
<li>1 rep: 250 lb.</li>
<li>2 reps: 250 lb.</li>
<li>3 reps: 250 lb.</li>
</ul>
<br />
(I'm listing them all individually to make them easier to refer back to.)Michaelhttp://www.blogger.com/profile/00251721824712434255noreply@blogger.com0tag:blogger.com,1999:blog-18810878.post-45734050650443252692012-11-20T20:04:00.002-05:002012-11-20T20:05:25.239-05:00PR: (Power) ElizabethOn Monday, 2012.11.18, I set a new PR for the benchmark workout called Elizabeth. Elizabeth consists of 21-, 15-, and 9-rep rounds of cleans (135 lb for men, 95 lb for women). As originally written, the WOD calls for squat cleans, but CrossFit.com and CrossFit Diesel have been relaxing the standard over the last year or so to allow power cleans instead. The most high-profile example was in the final of the 2012 CrossFit Games. For me, and for 135 lb, power cleans are much more efficient than squat cleans, so the new standard probably played a role in my improved performance Still, my new time, 7:01, was just over 5 minutes faster than my old PR, so I don't think the power cleans explain all the improvement.Michaelhttp://www.blogger.com/profile/00251721824712434255noreply@blogger.com0tag:blogger.com,1999:blog-18810878.post-17242337783520499452012-11-09T21:04:00.001-05:002012-11-09T21:04:20.120-05:00PR: CleanTonight I set a new personal record for the clean: 212.5 lb. I believe most or all of that 12.5-lb improvement came from not even attempting any jerks as I ramped up my loads. I gave up after just missing 215 because it was late and I was tired, so I think 215 or even 220 is possible in the near future. Michaelhttp://www.blogger.com/profile/00251721824712434255noreply@blogger.com0tag:blogger.com,1999:blog-18810878.post-2522617523979132282012-11-05T21:03:00.002-05:002012-11-05T21:04:51.842-05:00PR: NancyToday I set what I believe is a new personal record for the benchmark workout called Nancy.* The new time was 16:50, a 40-second improvement. Like <a href="http://industrialstrengthscience.blogspot.com/2012/11/pr-nasty-girls_4.html">the PR I set for Nasty Girls on Friday</a>, I'm a little disappointed with my performance. Although I'm happy to have set a PR, I'm frustrated at my apparent inability to push myself beyond a certain level of suffering. I need to work on that.<br />
<br />
* 5 rounds, for minimum time, of<br />
<br />
<ul>
<li>Run 400 m.</li>
<li>15 overhead squats at 95 lb for men, 65 lb for women.</li>
</ul>
Michaelhttp://www.blogger.com/profile/00251721824712434255noreply@blogger.com0tag:blogger.com,1999:blog-18810878.post-86234846694526974082012-11-04T07:36:00.001-05:002012-11-04T07:36:15.239-05:00PR: Nasty GirlsOn Friday, I set a new PR for <a href="http://www.colinmcnulty.com/blog/2007/11/27/named-crossfit-workouts-the-girls/">Nasty Girls</a>: 8:58. I'm a bit ambivalent about this result; while I'm glad to have set a 38-second PR, I was hoping for more improvement after just over 2 years. I think that my squats, in particular, felt surprisingly week and slow.Michaelhttp://www.blogger.com/profile/00251721824712434255noreply@blogger.com0tag:blogger.com,1999:blog-18810878.post-35677398203722398192012-11-01T21:47:00.001-04:002012-11-01T21:47:29.667-04:00PR: Nasty GirlsI believe my PR for the workout named Nasty Girls is 9:36, recorded on October 28, 2010. Next time, I'll aim for 9 minutes even.Michaelhttp://www.blogger.com/profile/00251721824712434255noreply@blogger.com0tag:blogger.com,1999:blog-18810878.post-60599401554832907122012-11-01T21:45:00.001-04:002012-11-01T21:45:19.291-04:00PR: LynnOn Tuesday, I set a new personal record for Lynn*: 88 bench presses + 123 pull-ups = 211 reps total. That's an improvement of 17 reps. I was quite happy with the bench presses, since I improved considerably, even though I'm 8.5 lb heavier than the last time I did the workout. The pull-ups were a struggle, though, and I actually performed fewer of them this time. Next time, I'll do fewer pull-ups on the first superset and leave a little more in the tank.<br />
<br />
* 5 supersets for max reps of bodyweight bench press and pull-up.Michaelhttp://www.blogger.com/profile/00251721824712434255noreply@blogger.com0tag:blogger.com,1999:blog-18810878.post-25555971509073323872012-10-24T21:48:00.000-04:002012-10-24T21:48:05.966-04:00PR: JerkToday I set a new PR in the jerk: 225 lb, a 20-lb improvement. For the record, the movement was a split jerk from the back.Michaelhttp://www.blogger.com/profile/00251721824712434255noreply@blogger.com0tag:blogger.com,1999:blog-18810878.post-32571052849892307342012-10-23T20:41:00.000-04:002012-10-23T20:41:56.920-04:00PR: Handstand WalkAs of today: 104.0 feet. Woo-hoo.Michaelhttp://www.blogger.com/profile/00251721824712434255noreply@blogger.com0tag:blogger.com,1999:blog-18810878.post-27800898279124449132012-10-21T08:14:00.002-04:002012-10-23T20:41:23.345-04:00PR: Double-UndersNew personal record for consecutive double-unders: 100. I won't be working on this one anymore, so, until a WOD calls for more, I won't be setting any new benchmarks.Michaelhttp://www.blogger.com/profile/00251721824712434255noreply@blogger.com0tag:blogger.com,1999:blog-18810878.post-74412251034683662042012-10-21T08:13:00.000-04:002012-10-21T08:13:02.581-04:00PR: Handstand Walk99.5 ft.Michaelhttp://www.blogger.com/profile/00251721824712434255noreply@blogger.com0