Wednesday, October 3, 2012

Legs

Best use of the Union flag ever!
I should preface this with a note that I cycled for a total of 40 minutes this morning - to and from McD's - about two hours before today's leg session.

Back squats (a2g)
135 x 5
155 x 5
165 x 5
180 x 5
190 x 5 (PR)

Pretty pleased with that. Last time I only managed 3 reps at 190lb. I did a couple of warm-up sets, which felt harder than I expected. I thought I'd put a 25lb bumper on each side, but I'd absentmindedly used 45lb plates! Muppet. Still, that means I did two warm-up sets using the same weight as my first work set.

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50 x deadlifts @ 185lb
15-11-8-8-8 reps = 5:16

I had a pounding pain at the base of my skull during this routine, and it definitely slowed me down. I think it was probably stress and lack of sleep.

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100 x traveling lunges
Time = 3:06

Monday, October 1, 2012

Full body

I'm sorry... what?
Felt pretty wiped out from an active weekend, so I wasn't trying to set an world records today.

Bear complex x 3
1 power clean, 1 front squat, 1 push press, 1 back squat, 1 rack press
65, 75, 80, 85 (2), 85 (2)

With both sets at 85lb I failed with the third rack press. So close!

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Power snatches
65 x 3
75 x 3
80 x 3
85 x 3
90 x 3
95 x 1

That's one less rep at 95lb than last time, but I think my form was better today. It felt like there were fewer press outs than I often resort to.

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Amrap 12
5 military presses @ 70
10 push presses @ 70
15 push ups
Score = 4 rounds + 5 military presses

I did this a long time ago, improving by only 5 military presses today. Usually, I would be pissed off or frustrated by this but, like I said, I'm bloody exhausted from Saturday's workout and the 5k yesterday. I think I'm going to need a rest day tomorrow.

Sunday, September 30, 2012

2 coaching mistakes by Rivera cost Panthers

The Panthers had a number of high-profile mistakes on the field Sunday in their 30-28 loss to Atlanta -- a loss that I believe will scar this team for the rest of the season, as I wrote in this column. (After listening to Ron Rivera on Monday, too, I am pretty convinced that Haruki Nakamura will be benched for Sunday's game vs. Seattle.)

But there were also two big mistakes made by head coach Rivera and his coaching staff in my opinion.

The most important was at the end of the game when Rivera didn't go for it on fourth and 1 at the Atlanta 45, instead punting to Atlanta and giving the Falcons one more chance to win. He said after the game he might have gone for it on fourth-and-inches (the ball was originally marked closer to the first-down line after a Cam Newton fumble that the Panthers recovered) but never seriously considered it on fourth and one.

Why? "Because if you don't get it right there, they only have to go 30 yards to try a field goal and that's why we decided to punt," Rivera said. The punt then was downed at the Atlanta 1, where the Falcons began with 59 seconds left and no timeouts.

Rivera's players stood behind him for that call. (ESPN's stats department did not, though, saying Panthers actually went against the percentages there based on this excellent blog item from Pat Yasinskas). But even as it was happening the pressbox I was shaking my head. Why not win or lose the game with your strength (offense) instead of counting on your weakness (defense) to win it for you?

As I wrote in today's column:

Rivera’s call was understandable in a vacuum. A great Panthers punt meant the Falcons took over at their 1, with just 59 seconds left and no timeouts.

But the coach has also seen the Panthers defense for two years. He knows its weakness against the deep ball (Haruki Nakamura had already given up a 49-yard touchdown earlier) and the big play (Carolina had also allowed a short dump pass to Michael Turner to go for a 60-yard TD).

And Rivera knows how good Atlanta quarterback Matt Ryan is. Yet the coach played the same percentages John Fox and every other conservative NFL coach undoubtedly would have in the same situation. Instead of trying to seal the game by running the ball for a single yard – and the Panthers already had 199 rushing yards – Rivera punted.

It was, simply, a bad call – a “play not to lose” sort of call.

The other call was at the end of the first half, when the Panthers totally mismanaged the clock in a two-minute drill.

Down 17-14, the Panthers took over at their 20 with 1:49 left and all three timeouts. What followed was a succession of short passes and runs – but no timeout taken until there were only 35 seconds left and Carolina faced second-and-2 from its 40.

By then it was too late, and the Panthers’ hurry-up offense never even crossed midfield (and the Panthers never used one of their timeouts). If Carolina had gotten a field goal there, it might have changed things.

Now it's also true that the coaching staff had the Panthers extremely well prepared as a whole compared to 10 days ago -- they give Atlanta everything. The play-calling was creative. The Panthers figured out a way to pressure Ryan (7 sacks). But coaches are judged by wins and losses, as they all know. And the bottom line is that Rivera is now 7-13 in his first 20 games as the Panthers' head man.

Snatch T!me

SEPTEMBER 27 WOD

A. 3 Hang Power Snatch + 1 OHS

- Practiced technique.My snatches are ugly!!! I have developed a bad habit of using my back way too much. I need to focus on using lighter weights (25-30k) and practicing technique.

Crossfit Chick 
B. 10 Min AMRAP
      7 HSPU

      7 T2B

Crossfit Girl Deadlift (245lb)
- 4 rounds and 5 T2B with an ab mat. Getting a lot better at doing HSPU's! I have to focus on tying my T2B's together so that I don't waste time.

5k: Run for the Cure

Today I ran the CIBC Breast Cancer Run for the Cure for the fifth consecutive year. I wasn't expecting to run too quickly today because my legs were pretty damn sore following yesterday's personal training session. We got to the run site pretty early, so I had plenty of time to warm up and stretch. That helped tremendously, so I decided to do my best and try for a decent finish time.

I let the main crowd of runners get going for about 10 minutes, so I wouldn't be stuck in the crowd. The first part of the run is the most challenging as it involves a winding, step hill. For some reason I started out pretty quickly - too quickly - and I was already out of breath by the time I got to the top of the hill. I had to slow right down much sooner than I intended, and I thought I'd blown my chance of having at least one decent 5k this year. When I'd got my breath back, I sped up a bit and set a pace that I thought I could maintain consistently. It actually felt so comfortable I wondered if I was running too slowly. Because of the heavy overnight rain, I opted for the road course as it was less likely to b slippery.

I got to the halfway/turn around point and felt like I was in control. (By the way, I didn't check my watch until I crossed the finish line.) I was surprised when I saw the 4k marker because I thought I had much more than only 1k remaining. At that point, I really opened up. For the last section of the run, I went as fast as I could. My strides were really long and my arms were pumping like a friggin' lunatic. God knows what I must have looked like. That hill that felt so tough on the way up proved a different type of challenge going back down. I almost felt like I was going to end up somersaulting down the road as I pounded the asphalt.

I crossed the finish line and stopped my watch, finally checking it to see how I did: 25:47. That's nearly a minute faster than last year, and much quicker than I expected at the start of the day. My memory being as poor as it is, I can't recall what my best time was from previous years, but I'm really pleased with how I ran today, especially after the punishment my legs took yesterday morning. Of course, I'm not looking forward to trying to get out of bed tomorrow...

Saturday, September 29, 2012

Full body

I come from a culture that abhors firearms,
but fucking hell...
R-band bench press (blue)
75 x 8, 85 x 8, 95 x 8, 105 x 5

Romanian trap bar deadlift
150 x 8, 170 x 8, 190 x 8, 6

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Glute ham raise
10 (eventually!), 6, 6, 5

Wide pull ups
8, 9, 8, 7

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Amrap 12
Hang power clean and push press @ 75lb
Every time the bar is racked, do 10 burpees
Score = 42 clean and press

Whacked myself in the mouth during the push presses, and now my gums are bleeding. Stupid sports injury #168...
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