This is my fourth day on but I feel great. I have been getting accupuncture cus my headz aint right yo! It has been making me feel better mentally and physically. My knees are feeling better, especially after high volume use of them.
Back squats:
185x5
225x5
235x4
250x3
270x2
285x1
My low back squat is so comfortable now. I can basically take my hands off of the bar at the bottom of the squat. I am also going so low that the bar taps the safety rack on the squat cage. 285 was nice and deep and felt great. Just a couple months ago, 285 gave me nightmares, now I am convinced that I could do a set of three.
About 15 minutes later:
AMRAP 10 min:
5 bench press, 190lb
15 pull ups
25 double unders
5 rounds in 9:40
When I got to round 4, I went into the squash court where I had been jumping rope, only to find someone playing squash. I improvised and did my set in the sitting area of the court. It was much smaller and forced me to break my set up into three because I was cramped. For set five, I went back to the sitting area only to find a little girl playing with my jump rope. I wrestled it away and pile drove her into the floor. In my haste, and regret for what I had just done, I started my set in the hallway. BAD IDEA, my hands were hitting the walls. I found an empty court and finished the round there. The first three sets of double unders were unbroken along with all five sets of bench press and four sets of pull ups. My fifth pull up set was 10-5. I think, in perfect conditions (i.e. at Balance), I could have got six rounds.
Friday, December 25, 2009
Thursday, December 24, 2009
Two-A-Days Are Fun
This afternoon Collin and I wanted to get a row WOD in. The flavor we had trouble deciding. We originally thought about doing a 5k, but, 5k's suck and for some reason I prefer to do a short sprint then a long trot (that is of course, until we start!). We searched Crossfit Endurance for a workout and agreed on this one:
Row 100%
6 min on, 3 min off
4 min on, 2 min off
1 min on, 30 sec off
30 sec on, 15 sec off
15 sec on
JMo
Distance/avg watts:
1612/251
1103/272
309/386
162/441
88/442
Total:
3274/358
CMo
Distance/avg watts:
1531/215
1088/261
291/323
152/367
87/362
Total:
3149/306
Well, just as I expected, this was pretty killer. The bottom line is the same, rowing sucks! Everything was burning during each of the rounds. The worst part was, when you are doing a timed row, no matter how hard you row, the seconds tick away at the same pace. On the contrary, when rowing for time, you finish faster the harder you row. I prefer rowing for time!
PM:
3 rounds:
5 rope ascents, 15 ft rope
21 ring dips
50 squats
18:16
I think I did pretty well on this WOD. There were only 4 people in the gym when I was there last night, including me. One of the four of us was Jim, of Beast Skills, training someone, so only three of us were actually occupying equipment. OF COURSE, the equipment Jim chose to use with his client was the rope! I had to wait a couple of times, probably longer then I would have if the rope were not occupied, but, to make up for this, I would climb twice in a row. My rope climbing technique is improving immensely. I wore my athletic shoes instead of my "Five-Fingers" this time, a wise decision. I also chalked my hands, which, for some ignorant reason, I avoided last time I climbed. I pretty much "flew" up the rope for most of my ascents, breaking each round of five into two sets of two climbs and one set of one climb. The ring dips were pretty tough. I was able to split the rounds up into 3 sets of dips for the first two rounds. On the third round I just kept going up and dipping as many as I could, sometimes 5, other times 2 or 1. I didn't completely lock out on my last rep so I re-did it. This is a part of my training that I am really going to start focusing on, avoiding short-cuts for the sake of making a better time. Finally, the squats were terrible, I went all the way down to a Dynamax ball and the sets were split like this:
round 1: 25-15-10
round 2: 30-10-10
round 3: 50
Also, ever since the interview of Mikko Salo, where he says he never lays on his back after a WOD because it is a sign of "surrendering," I have not laid down no matter how much I wanted to! After 50 squats unbroken at the end of a brutal WOD, not falling to the ground was a workout in itself!
Row 100%
6 min on, 3 min off
4 min on, 2 min off
1 min on, 30 sec off
30 sec on, 15 sec off
15 sec on
JMo
Distance/avg watts:
1612/251
1103/272
309/386
162/441
88/442
Total:
3274/358
CMo
Distance/avg watts:
1531/215
1088/261
291/323
152/367
87/362
Total:
3149/306
Well, just as I expected, this was pretty killer. The bottom line is the same, rowing sucks! Everything was burning during each of the rounds. The worst part was, when you are doing a timed row, no matter how hard you row, the seconds tick away at the same pace. On the contrary, when rowing for time, you finish faster the harder you row. I prefer rowing for time!
PM:
3 rounds:
5 rope ascents, 15 ft rope
21 ring dips
50 squats
18:16
I think I did pretty well on this WOD. There were only 4 people in the gym when I was there last night, including me. One of the four of us was Jim, of Beast Skills, training someone, so only three of us were actually occupying equipment. OF COURSE, the equipment Jim chose to use with his client was the rope! I had to wait a couple of times, probably longer then I would have if the rope were not occupied, but, to make up for this, I would climb twice in a row. My rope climbing technique is improving immensely. I wore my athletic shoes instead of my "Five-Fingers" this time, a wise decision. I also chalked my hands, which, for some ignorant reason, I avoided last time I climbed. I pretty much "flew" up the rope for most of my ascents, breaking each round of five into two sets of two climbs and one set of one climb. The ring dips were pretty tough. I was able to split the rounds up into 3 sets of dips for the first two rounds. On the third round I just kept going up and dipping as many as I could, sometimes 5, other times 2 or 1. I didn't completely lock out on my last rep so I re-did it. This is a part of my training that I am really going to start focusing on, avoiding short-cuts for the sake of making a better time. Finally, the squats were terrible, I went all the way down to a Dynamax ball and the sets were split like this:
round 1: 25-15-10
round 2: 30-10-10
round 3: 50
Also, ever since the interview of Mikko Salo, where he says he never lays on his back after a WOD because it is a sign of "surrendering," I have not laid down no matter how much I wanted to! After 50 squats unbroken at the end of a brutal WOD, not falling to the ground was a workout in itself!
Wednesday, December 23, 2009
Time To Build Strength
I have decided that I am going to start increasing the rx'd weight for some of my workouts, regardless of what Maiko says, to try and get stronger. I plan on doing this a couple days a week to the main site WODs and see how I feel. Today I was planning on doing Diane. The main thing I wanted to work on was "head to ground" HSPU's. There are 45 reps of them for Diane, I lowered the reps of the deadlift and increased the weight significantly, from the unwanted suggestion of Steve O, and kept the 45 reps of HSPU's the same.
"Heavy Diane"
5-4-3-2-1 deadlift, 365 lbs; alternating with
15-12-9-6-3 "head to ground" HSPU's
17:04
Well, the deadlift was heavy! My fingers are sore as shit from gripping the bar. The sets of 5-4 and 1 were probably the worst. The set of 3 and 2 were the least difficult. The set of 1, as Steve O warned me, felt similar to a one-rep max. The HSPU's were significantly better today. I did a set of 9 to start and then several sets of 4 and 3 with some sets of 2 and 1 mixed in of course.
At the end of the AMRAP Crossfit Games video, Tommy Hackenbruck says he used to come off of the wall on his HSPU's during training, he wished he was stricter with his form. That interview and the below parallel requirement at the games forced me to be just as strict on myself. I didn't count about 5 reps because I either came off the wall or didn't touch my head to the ground. Overall, I was satisfied with the workout, even if the time was slow.
"Heavy Diane"
5-4-3-2-1 deadlift, 365 lbs; alternating with
15-12-9-6-3 "head to ground" HSPU's
17:04
Well, the deadlift was heavy! My fingers are sore as shit from gripping the bar. The sets of 5-4 and 1 were probably the worst. The set of 3 and 2 were the least difficult. The set of 1, as Steve O warned me, felt similar to a one-rep max. The HSPU's were significantly better today. I did a set of 9 to start and then several sets of 4 and 3 with some sets of 2 and 1 mixed in of course.
At the end of the AMRAP Crossfit Games video, Tommy Hackenbruck says he used to come off of the wall on his HSPU's during training, he wished he was stricter with his form. That interview and the below parallel requirement at the games forced me to be just as strict on myself. I didn't count about 5 reps because I either came off the wall or didn't touch my head to the ground. Overall, I was satisfied with the workout, even if the time was slow.
Tuesday, December 22, 2009
Legs
Monday is usually a rest day for me but I decided to rest Sunday after my BDay.
AM: 5 rounds
15 thrusters, 135 lbs
400m row
30:03
Well, I wouldn't say I went 100% at this. Probably more like 85%. Don't get me wrong I went hard, but the damn thrusters are just so heavy! It takes so much cunning to start my next set. I broke them up like this: round 1= 8-3-4, rounds 2,3,4= 5-5-5, round 5= 6-5-4. I definitely did not go all out on the row, my legs were burning. This raises the Crossfit question about pacing, if I would have went harder on the row, would that have slowed my thrusters down even more? You got to find that perfect medium. Or, you could just be Jason Kahilpa and then you don't need to even know the definition of pacing. The combination of it being early (8am) and the fact that thrusters suck at 95 lbs and I had 135 lbs on the bar really hindered my motivation. Regardless, I got it done, I pushed myself and I am glad its over!
PM: Two alumni hockey games. One was for High school and one was for club hockey.
My legs were pretty tired when I got home last night.
AM: 5 rounds
15 thrusters, 135 lbs
400m row
30:03
Well, I wouldn't say I went 100% at this. Probably more like 85%. Don't get me wrong I went hard, but the damn thrusters are just so heavy! It takes so much cunning to start my next set. I broke them up like this: round 1= 8-3-4, rounds 2,3,4= 5-5-5, round 5= 6-5-4. I definitely did not go all out on the row, my legs were burning. This raises the Crossfit question about pacing, if I would have went harder on the row, would that have slowed my thrusters down even more? You got to find that perfect medium. Or, you could just be Jason Kahilpa and then you don't need to even know the definition of pacing. The combination of it being early (8am) and the fact that thrusters suck at 95 lbs and I had 135 lbs on the bar really hindered my motivation. Regardless, I got it done, I pushed myself and I am glad its over!
PM: Two alumni hockey games. One was for High school and one was for club hockey.
My legs were pretty tired when I got home last night.
Monday, December 21, 2009
Weekend Update with JMo
I was in NYC this weekend and unable to update. The lack of updates has become a trend over the weekend. Here is what you missed!
Friday
"Lumberjack 20"
(subbed rowing for running due to inability to run at globo-gym)
20 deadlift, 275 lbs
row 400m
20 dumbbell swings, 70 lbs
row 400m
20 overhead squats, 115 lbs
row 400m
20 chest to bar pull ups
row 400m
20 burpees
row 400m
20 box jumps, 24 inch box
row 400m
20 dumbbell squat cleans, 45 lbs each hand
row 400m
29:19
Not only did we have to row instead of run but we had to run up and down stairs and around useless machines and hallways to get from the weights to the rowers. Apparently, mixing endurance training with bodybuilding is frowned upon. This may have added a minute to my time, couldn't have been much more. None of the exercises were really much harder then another. The burpees and dumbbell cleans sucked but only 20 reps made them tolerable. It was a great workout all around.
Saturday
Birthday WOD!
We woke up this morning to snow and more snow in New Jersey (where I was). The gym wasn't open and Big Lou and I were forced to make due with creating a workout inside the apartment complex where he lives.
10 rounds:
10 push ups
run 6 flights of stairs
20 sit ups (unanchored)
JMo: 17:50
Lou: 17:24
I haven't run stairs for a workout.....ummmm...ever. They were fun, the hard part, for me at least, was the sit ups. Louis is the sit up god. He did every set unbroken and it is surely where he increased the gap between us.
Friday
"Lumberjack 20"
(subbed rowing for running due to inability to run at globo-gym)
20 deadlift, 275 lbs
row 400m
20 dumbbell swings, 70 lbs
row 400m
20 overhead squats, 115 lbs
row 400m
20 chest to bar pull ups
row 400m
20 burpees
row 400m
20 box jumps, 24 inch box
row 400m
20 dumbbell squat cleans, 45 lbs each hand
row 400m
29:19
Not only did we have to row instead of run but we had to run up and down stairs and around useless machines and hallways to get from the weights to the rowers. Apparently, mixing endurance training with bodybuilding is frowned upon. This may have added a minute to my time, couldn't have been much more. None of the exercises were really much harder then another. The burpees and dumbbell cleans sucked but only 20 reps made them tolerable. It was a great workout all around.
Saturday
Birthday WOD!
We woke up this morning to snow and more snow in New Jersey (where I was). The gym wasn't open and Big Lou and I were forced to make due with creating a workout inside the apartment complex where he lives.
10 rounds:
10 push ups
run 6 flights of stairs
20 sit ups (unanchored)
JMo: 17:50
Lou: 17:24
I haven't run stairs for a workout.....ummmm...ever. They were fun, the hard part, for me at least, was the sit ups. Louis is the sit up god. He did every set unbroken and it is surely where he increased the gap between us.
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