Its the holidays, which means, time off. I, for some reason tend to spend a lot of time in places without computers, internet or cable television. I stopped at my office to check a few things and update this piece. Here are the past couple days of training.
My current plan is to get stronger and work on weaknesses. Therefore I have limited my main site following and either have been making up my own workouts or tweaking someone elses.
Wednesday
AMRAP 20
2 HSPU, 1" elevation, head to ground
4 ground to OH, 155#
6 chest to bar pull ups
8 box jumps, 30" box
7 rounds + 2 HSPU + 2 ground to OH
Unfortunately, none of the exercises were in close proximity to each other. Louis did this workout with me with deadlifts instead of HSPU and slightly less weight on the ground to OH. We had to change the weight on the barbell before each of our turns. Plus, when I was about to start round four, some lady came into the squash court (where we had the HSPU plates for elevation and the box jump set up) and told me that she needed to let her kids run around in the court. I was forced to stop and take the time to move the plates and box jump during the middle of the AMRAP (does she not realize this is timed!!!). The children then became a burden on the following rounds, running behind Lou and I during the jumps, talking to us, maybe I should have done jump kicks to there face instead. This took a bit a way from my production. Otherwise, all of the HSPU's were done in a row. The ground to OH was difficult but 155# is feeling lighter every time. Chest to bar were all unbroken and the box jumps were high and sucky.
Friday
My knees are still bugging out and it sucks. I feel like such a pussy by limiting the use my legs but I know its for the better. We did some strength work then a met-con. For the met-con I decided to do a tweaked version of "Mary" (that didn't involve squats in favor of letting my knees rest) that turned out to be nothing like "Mary" at all. Lets just say this WOD was inspired by "Mary".
Bench Press
20x1 135#
5x1 185#
3x1 225#
1x1 250#
1x1 260#
Not bad for only having benched twice in the last 8 months! I love Crossfit.
"Inspired by Mary"
3 rounds
5 HSPU, 1" elevation, head to floor
10 dumbbell swings, 70#
15 pull ups
10 deadlifts, 275#
3 rounds
5 HSPU, 1" elevation, head to floor
10 dumbbell swings, 70#
15 pull ups
10 deadlifts, 275#
3 rounds
5 HSPU, 1" elevation, head to floor
10 dumbbell swings, 70#
15 pull ups
33:37
This turned out to take a lot longer then I thought. I wore me out! I wasn't in the best condition after staying up until 4:30am the night before and sleeping on the floor for roughly 6 hours. Regardless, once it started I was feeling alright. Out of the 9 sets of HSPU I probably did 4 sets unbroken, including the first and the last set of the WOD. Its only a matter of time before full ROM HSPU become a strength and not a weakness. All of the swings were unbroken, this was probably the reason I dreaded them the most. The pull ups were hard as hell. We worked out at a globo gym and the only pull up bars (if you want call them that) are angled and covered in anti-chalk rubber. I had to split up the majority of the 15 reps, never into more then two sets though. The deadlifts were heavy and I did both of those sets 5-5. I was completely worn out after this. Great workout.
Saturday, January 2, 2010
Wednesday, December 30, 2009
Pull
Big Lou is in town until the 8th of January so we are taking advantage of the time we have together by doing what we do, training.
AM: Weighted Pull ups
We wanted to work to a 3 rep max today
1x3 25 lb
1x3 35 lb
1x3 45 lb
1x3 55 lb
1x3 65 lb
1x3 70 lb
I am not sure if I could have got 75 lb for three. We decided that this was a good place to stop. The third rep on 70 lb was tough enough.
PM: 5 rounds
2 muscle ups
5 deadlifts, 315 lb
run 400m on the treadmill
13:54
Pretty satisfied with this. The muscle ups were cake. For the deads I did the first and the last set unbroken. The three sets in between were broken into 3-2 reps. I ran on the treadmill at 8 mph for the first round. Halfway through my second round Stephanie chirped in my ear "go faster!!" so I bumped it up to 8.5 mph. For my final round I ran at 9 mph pace.
AM: Weighted Pull ups
We wanted to work to a 3 rep max today
1x3 25 lb
1x3 35 lb
1x3 45 lb
1x3 55 lb
1x3 65 lb
1x3 70 lb
I am not sure if I could have got 75 lb for three. We decided that this was a good place to stop. The third rep on 70 lb was tough enough.
PM: 5 rounds
2 muscle ups
5 deadlifts, 315 lb
run 400m on the treadmill
13:54
Pretty satisfied with this. The muscle ups were cake. For the deads I did the first and the last set unbroken. The three sets in between were broken into 3-2 reps. I ran on the treadmill at 8 mph for the first round. Halfway through my second round Stephanie chirped in my ear "go faster!!" so I bumped it up to 8.5 mph. For my final round I ran at 9 mph pace.
Monday, December 28, 2009
Weekend
I felt pretty fresh on Saturday after eating way out of the Zone and definitely not Paleo (thanks to the sweet potato pie and tub of vanilla ice cream I polished off with the help of my brother). I decided to only do one workout today but make it tough.
Saturday
"DT"
5 rounds
12 deadlifts, 155 lb
9 hang power cleans, 155 lb
6 push jerk, 155 lb
13:22
Since I did this WOD at the gym in Columbia I was unable to use bumper plates. That, and I was forced to listen to the seven or so fat bodybuilders with weight belts on, alternate incline bench press sets on the smith machine. Can you believe they actually spot each other and max out on the smith machine? It was hard for me to concentrate with their yapping about muscle milk and UFC video games, but I think I did a pretty good job. Getting more comfortable with heavier weight is my goal and it is working. With bumper plates and a better environment, I am sure I could have shaved off some time.
Sunday
AM: Snatch
1x3 power snatch, 95 lb
1x3 full snatch, 95 lb
1x3 full snatch, 115 lb
1x3 full snatch, 135 lb
1x1 full snatch, 145 lb
1x1 full snatch, 155 lb
This workout went teriiblely. I am so out of practice with the full snatch. My timing is way off. I have been doing power snatches for the past several months and I couldn't seem to get my second pull in sync.
PM: Chipper
15 squat cleans, 155lb
30 toes to bar
30 box jumps, 24"
15 ring dips
30 dumbbell push press, 40 lb each
30 double unders
15 thrusters, 135 lb
30 pull ups
30 burpees
90' walking lunge with 45 lb plate overhead
20:58
This WOD was slightly modified from the final workout at the 09' games. We were unable to do muscle ups at the globo gym and didn't have enough room or balls to do a 300' walking lunge. It was plenty hard this way. Unfortunately, I have issues with my knees. Sometimes, depending on the amount of use, worse then other times. Today was pretty bad. My knees felt like they were going to explode during the squat cleans and thrusters. As if this workout wasn't hard enough without extra pain. My plan, rest tomorrow and hit it hard on Tuesday regardless of how my knees feel. Why? Because I am like a g dam navy seal wrapped in body armour. The burpees were reminiscent of the Filthy Fifty. I got 28 double unders in a row only because at 20, my pants began to fall down and at 28 they were at my ankles, I was forced to stop. The easiest part was the ring dips. Other then that, everything was hard.
Saturday
"DT"
5 rounds
12 deadlifts, 155 lb
9 hang power cleans, 155 lb
6 push jerk, 155 lb
13:22
Since I did this WOD at the gym in Columbia I was unable to use bumper plates. That, and I was forced to listen to the seven or so fat bodybuilders with weight belts on, alternate incline bench press sets on the smith machine. Can you believe they actually spot each other and max out on the smith machine? It was hard for me to concentrate with their yapping about muscle milk and UFC video games, but I think I did a pretty good job. Getting more comfortable with heavier weight is my goal and it is working. With bumper plates and a better environment, I am sure I could have shaved off some time.
Sunday
AM: Snatch
1x3 power snatch, 95 lb
1x3 full snatch, 95 lb
1x3 full snatch, 115 lb
1x3 full snatch, 135 lb
1x1 full snatch, 145 lb
1x1 full snatch, 155 lb
This workout went teriiblely. I am so out of practice with the full snatch. My timing is way off. I have been doing power snatches for the past several months and I couldn't seem to get my second pull in sync.
PM: Chipper
15 squat cleans, 155lb
30 toes to bar
30 box jumps, 24"
15 ring dips
30 dumbbell push press, 40 lb each
30 double unders
15 thrusters, 135 lb
30 pull ups
30 burpees
90' walking lunge with 45 lb plate overhead
20:58
This WOD was slightly modified from the final workout at the 09' games. We were unable to do muscle ups at the globo gym and didn't have enough room or balls to do a 300' walking lunge. It was plenty hard this way. Unfortunately, I have issues with my knees. Sometimes, depending on the amount of use, worse then other times. Today was pretty bad. My knees felt like they were going to explode during the squat cleans and thrusters. As if this workout wasn't hard enough without extra pain. My plan, rest tomorrow and hit it hard on Tuesday regardless of how my knees feel. Why? Because I am like a g dam navy seal wrapped in body armour. The burpees were reminiscent of the Filthy Fifty. I got 28 double unders in a row only because at 20, my pants began to fall down and at 28 they were at my ankles, I was forced to stop. The easiest part was the ring dips. Other then that, everything was hard.
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