push press and rowing

First of the posts to my six blogs to track my progress. (That's what my wife asked . . . )

10x2 push press @ 100lbs with 30 seconds rest between sets

then 10 minute rest and

7x200 meter rows

37.1
37
37
37.6
38.3
38.7
37.3

Thems hard . . .

I'm back and my hamstrings hate me.

RDL (romanian deadlift)

5x5 @ 70% of 1rm

I did a little less, ended up at 195 instead of 210 since I hadn't ever done rdl and wanted to see what would happen.

so 155/165/175/185/195

then 5-15 minutes rest then:

7 rds (did 5)

5 clapping pushups
5 db pushpress 60lbs (I did 35lb dbs)
10 1.5 pood kb swings (2 pood was rx'd)

I dropped the rounds since I haven't even worked out in two weeks.

That was unpleasant.

4:57

Birthday Squats

Squats

3x5

w/u 1000 meter row

lateral jumps x 5 (over the parallettes right left back to center)
lateral box jumps x 5 8" 12" right left center (this would be cool to try with a little more height . .

sampson stretch

w/u sets:

125x5
155x3

work sets

175x5
195x5
215x5 (pr)

Rowing

500 meter row

1:39.6. I think I've got more in me. First 100 meters was kinda slow, last was pretty quick. Didn't fall off dying saw I was pulling good and just went for it.

Beats the old mark by like 8 seconds.

Nothing like doing this fresh.

Front Squat/ injury repair.

Front Squat

3x3

150/170/187.5

Strange thing. Dropped the first 187.5. Just lost my mind somehow. Got a little pissed off.

Put it back on the rack and then went ahead and tried it again and got it. Since I’ve failed at 3x190 for about the past year . . . hahaha I’ll take this.

HRBS

Got two then felt a twinge in the hamstring I wasn’t particularly kind to on Saturday. Decided better part of valor and all that . . .

So did some Rip therapy. 3x25 squats with 35lb bar. That in and of itself is a crazy puffy quad ouchy butt workout. Nice for working form though . .

Shoulder Press, okay day

Shoulder Press

3x4x100

High rep @ 10-7-4 @ 85

Sprinting!! It sucks!

Angie wanted to go sprinting . . . yeah, I think that qualifies as insane.

So I was thinking 4x800 but that seemed a bit much so toned it down to:

800-400-200-100

I also made a strategic mistake, in that I tried to do this cold. I knew I should have warmed up, but wanted to see what happened if I just 3-2-1 and went. Nothing good.

It felt so crappy on the 400 that I gave it up.

Anyway, actual rack runs:

800: 2:52
400: 1:15

Just awful from the get go.

Thanks Jay and Amy! This sucked!

Kinda got lured into this. And it wasn't pleasant.

18-12-6

OHS @115
Renegade rows @30

so dropped the ohs to 95 and because all I have are two 35lb dbs, used those.

8:17

I know how to pull under 8 . . . nunca nunca nunca

Power snatched the weight overhead and was spending too long getting set up.

Plus, 18 straight OHS @ 95. Pretty proud of that since I don't work these very much.

The rest, however, were broken, broken hard . . . including my favorite fail, the soft shoulder stand, Bar overhead, squat down, get half way up and THEN the shoulders kinda go naaaah, and down it comes.

This would be a great wod for deadlift day.

Successes and failures . . . successes and failures . . .

Deadlifts

Ugh. suckitysuckiness . . .

3x5

235/255/275(f 2)

15x200 at least that was okay

cash out one set 20 kte . . . okay number 20 was like kt somewhere in the vicinity of the elbow but no one would know what I meant by 19 kte and 1 ktsitvote

did tie the high rep pr so if I have a little sack next week should get the 18 and at 18 it's just stupid not to finish the 20 . . .

Squats, snatch,

3x5 squats

170/190/210 Looks like this was a pr tie from June.

But, this was also to the new and improved squat depth. Then again, I think last week I thought it was a PR tie. Know for a fact I haven't done 3x5 at 215 so let's see how that party goes next week . . .

Then AMRAP 10

12 power snatch
10 pushups

5 rounds, 12 snatch.

Interesting. I'm usually pretty good at knowing where a wod is going to hit me. Here I thought it was going to be shoulders and grip. Turns out, it's all in the hip . . . a triplet

Pushups unbroken. I can put more in this one.

Shoulder Press

5x3x100

All went well.

then

15-12-9 @ 82.5

broke the 12 set 11-1, the 9 set 8-1. Kind of a bust.

Prolly have 'nother go at that next week. Maybe alternate high rep multiple sets and high rep, say 15+ . . . Hmm. Don't know.

Front squat/HRBS

Bad day in downtown frontsquatville . .

Okay so 3x3

And because I am a math tard . .

160/175/187.5 f (1)

HRBS 9x180 (Since I was having pu**y reracks, I dropped the weight a bit to get a "win") I had bumped up 10lbs instead of my usual 5 on this anyway . . . )

12x next week . . .

The in the PM the fun began . . . .

10x200m Hill Sprints . . (measured off 200 meters roughly)

All out effort.

Rest 5x the amount of time it takes to do the sprint. i.e, if you finish in 40 seconds, you rest 3:20.

34.5
35
34.1
39 (yay! a lot of rest!)
35.9 (resting more lets you recover and run faster, which reduces your rest on the next round . . . clearly I haven't thought this through . . .)
40.8
38.5
40
36.8
35.2 (where'd this come from?)

My backside has never hurt so much from running other than the "hill" at Aromas . . .

Were cleans and lunges the best idea day before front squats?

5 rft

3 cleans @ 50% 1rm, 165 so 85lbs
10 oh lunges with 45lb plate . . .

4:06

Good, but an amrap with 200 meter sprint, amrap 10/15 and a higher say 75% of 1 rm, then we'd have us a clambake. Or a group puke . . . one or the other . . .

Deadlifts

Deadlifts

3x5

230/250/270 (pr)

12x200 (since I had like three weeks of broken sets going to 18, I did a reset to see how that felt and will move up next week).

Squats and Runs . . . hahahahaha

AM Squat Day

3x5

165/185/205

Not too bad really, considering how thrashed my legs felt from 50 minutes of pointless running on Sunday. Back was bothering me more than anything, but that wasn’t enough to stop.

PM Wod

5x800. The goal was to go only hard enough that you didn’t vary more than 5 sec from your fastest time. A test of pacing and intensity. Rest 90 seconds in between rounds.


These are my neighborhood 800s, I’m not sure of the accuracy, I hope they are long . . . but I doubt it . .

1) 3:15
2) 3:18 . . . okay, looking good
3) 3:20 good goin good
4) 3:26 . . . uh, this ain’t right . .
5) 3:42 . . . and the wheels fall off. Right at the turn around I got the worst side stitch I’ve gotten in a while . . . and carried it 400 meters back home. That sucked.

Lessons: should have slowed down the first one, and not sucked. However, I am taught the “don’t suck” lesson every wod. I never learn.

AM squats

3x5

165/185/205

Pretty good. Hard but not debilitating. Ties a PR from Aug. 17 so that's nice.

10k and Shoulder Press

Ran a 10k

Time was 50:27

I forgot to turn the timer off right off so I think there's at least 30 seconds extra, probably more, but good enough for motivation:

8:20 pace. No. Wrong. Fail. Ugh.

Shoulder Press

3x5 @ 97.5

Skipped the high rep this week out of time constraints.

Front squat back squat failure day!!!

Wow, the mediocrity continues apace . . .

fs

3x3

150/170/ and my nemesis: 190f (1)

I think the most I’ve gotten with 190 is 2, but I’ll have to check . . .

Then, as if that wasn’t sad enough . . .

the attempt was going to be 185x15 . . . about a month ago I got 12x185. Since then . . .

Well 5/5/5

I’m kind of at a loss. I’m thinking I went from 175x20 to 185 and maybe that wasn’t the best idea. I dunno. I know that missing a high rep set 3 weeks in a row is depressing.

Got the runs . . .

Took this from the CF Endo website:

All out:

5 minutes running (so all out, knowing you gotta go for 5 minutes)
2:30 off (ipod doesn't do halves so 2, then started at 1 min)
6 min running
3 minutes rest
7 minutes running.

Total distance was 5.4k, on 18 minutes of running, 5:30 of walking plus whatever it took from the stopping point (about 2 blocks from the house) to get home.

I felt like I was hoofin' it but hard to tell.

Deadlifts/pm swings jumps pushups

AM Deadlifts

Again, an interesting day . . as in, "um, that was interesting"

Ran through a warmup, and then some warm up sets then

3x5

225/245/265 (pr tie)

Then, as is the case for the last three weeks, the wheels fell off.

Started the 200x18 set and the back was just weird. Tight, and sore. In fact, when I got out of bed it was sore in ways I hadn't had in a while . When I got on the rower to warm up, it stayed sore

When I got over the bar for the warm up sets I wondered if I was sore but could warm up or sore and it would stick with me.

I got through the small sets, but on the high rep it started bugging me more, leading me to believe that muscling through might be possible, but that the fatigue at the end wouldn't be a good thing if I couldn't hold the back correctly.

So I bagged it. Will hit something later tonight.

PM Wod

AMRAP 10

10 Swings (24kg)
10 pushups
10 box jump (24")

6 and 6 swings,

Unbroken pushups until round 5.

Fairly happy with that.

There's some more room to push. I think this is an 8 rounder for me at speed . . .

Misc/catch up

11/03

I am an idiot squats

5x3

125
145
165
185
205

thing was . . . shoulda been 3x5 . . . that’s what I get for not reading the previous weeks log at night and reading it at 5 am . .

Doh.

25 minute medium tempo run

11/01/09

Shoulder press

3x 4x 97.5

Then 15-12-9 @ 82.5

I used to wonder what they meant by the press not being legal if there was ankle bend. Knee bend I understood . . but ankle bend? Until today on the last rep of all I was on my toes the whole way . . .

Next week is a do over on the 15-12-9 . .

11/31/09

Kinda weak sauce day

FS

3x3 (I’d say I do 5x3’s, but with w/u it turns into that anyway)

145/165/185

I think that I stalled out on this at 190, I cant find that I ever completed 3x190 so we’ll see. I may search the pr thread . . .

Then HRBS which was supposed to be 15x185

10-5 . . . better than last week, but still . . .

Then a pull-up ladder 9->1

Deads . . . just wrong . . .

Not the best of days . . .

Just no scrotular fortitude . .

3x5 deadlifts

225/245/265(3-2) So that was broken.

Then what was supposed to be 200lb x 18

10-3 (grip was off)-5 or so I thought . . .

My wife, who was counting said: "you did 20"

To which I said "math is hard" while laying on the floor trying to remember my middle name . . .

Squats and pullups . . .

Squat Day . . . wishin I could catch up to shark . . .

3x5

160/180/200

Last rep was kinda stinky (good depth) so I may stick with that next week . . . . then again, last rep of the workout OUGHT to be kinda stinky . .

Then a test,

40 pullups

3:00

Shoulder Press Day . . .

3x3

97.5

then 12-9-6 @ 82.5

Then that thing Kempie stole from JTM that I wish I had never thought to do after shoulder presses . . . or anything really, or before anything.

15-12-9

Pullups/KB swings (24kg)/ring dips

7:08 . . .

Oy . . .

Only thing unbroken was the swings, and the first set of pull ups. After that, well, pullups were a disgrace, and ring dips were a tragedy enveloped in disgrace. And sprinkled with self pity. Other than that, it was a great workout.

Crappy squat day . . . Front/high rep back . .

I made a mistake on my schedule so only got the heavy stuff in today . . .

And it was kinda pathetic

FS

3x3

140/160/180

Better than last week, third rep kind of elbow dippy, but got it up and out of the hole.

Then the wheels fell OFF

HRBS . . .

was going for 15x185 Got the 12x185 fine last week as far as I remember, hard, but not that bad.

Here, got 5 and it was a bit of a struggle out of the hole, but figured I'd hang on and then my right wrist was going strange on me. It felt like somehow, I had lost flexibility in my upper back and shoulders and arms and couldn't keep my elbows back and wrists straight to the point they were bending and I was in danger of losing the weight.

So I reracked it, walked around the rack once, got back under, 5 more, same thing (this time got the weight out of the hole a lot better . . .gee, hips are important . . . )

But my upper back and wrist same thing. Like I couldn't hold the bar like I have been doing for, oh, A YEAR.

Re racked it, shook it off, got the next 5.

Frickin' weird. I'll hit it up again next week. Appears to be my new MO . . . one sackless week, one with some sack . . . ugh, who knows.

Rowing! 5k

Feeling blah just needed to do something:

5k row

20:09 Benchmark time

Comparing rowing and running for me is really weird . . .

In the shorter distances, my running times are much faster than my rowing times . . .

My 400m I think (though haven't measured on an actual track in a long time) is below 1:30. I've run around Crossfit Plano in just over a minute (it's 400 meters-ish).

My 500 meter row is 1:47.

My last two road 5ks were 22:50 and 23:38

Interesting . . . Not sure what it means . . . . . but interesting . . . .

I'm curious how I on a run, I have more speed at the low end than the high, but on a 5k row, it's reversed?

But 9 seconds, or 2 seconds per 1000m, or 1 second per 500m and I dip below 20 for a 5k row . . . nice.

Deads and Tabata row . . . like death row . .

Okay . . .

Deads day:

3x3

245/265/285(pr)

15x200 (pr)

Tabata Row: 8 intervals of 20 seconds row 10 seconds rest

I am an idiot . . . it should have been 16 intervals . . . .

761 meters of work

Squats/Push Press and I hate JBT . . . .

AM

Heavy squats . . . in a sense . . .

3x5

155/175/195

10lbs off pr, but to deeper squat depth.

Something smoky this afternoon.


PM

PM wod

w/u

1000 meter slow row . .
3x
10 pullups
12 pushups
15 squats

then something I stole from Jacob Tsypkin's Crossfit Monterrey's WOD :

1200 meter run
12 push press @ 155
800 meter run
8 push press
400 meter run
4 pp

I subbed:

1500 meter row
12 pp @ 115 broken 4-8 (had to regrip) (tried 135 as a w/u and I can't pp it but maybe once or twice before it turns right into push jerk)
1000 meter row
8 pp (5-3)
500 meter row
4pp

15:54

That was a very unpleasant jacking up of the heart rate and then heavy work . . . (for me anyway).

Front Squats and High Rep Heavy squats

Man, I hate losing momentum . . .

3x3 front squat . . . did 3x5 on this about 4 weeks ago and well . . . you'll see . .

140/160/180f (2)

I think part of it is the lower box height I'm using, but the other part would be the weak . .

yeah so I'm 3 reps down on that.

FS is becoming NEARLY as frustrating as press . . which of course, might go up, if I ever did them . . .

ANYWAY onto minor accomplishments:

heavy squat 12x185(pr)

I'm with JTM. About 4-6 reps in and it's squat tunnel vision . . . "okay 3 more . . . Okay 2 more . . . okay 1 one more . . . " I'm surprised I can still count by the end . . . I sure as hell can't see . . .

Other things of note: about kilt myself putting the bar back on the rack . . . well, not killed myself but had things gone wrong, busted a wrist or worse . . .

Lynne

5 rounds
Max reps body weight bench press/Max pullups.
Rest as needed between rounds.

Never did this before with bench press so scaled to 135, pretty sure I could get to 7-8

Rd 1: 15/16
Rd 2: 11/10
Rd 3: 10/9
Rd 4: 8/10
Rd 5: 6/7

Each of the bp was the rep before failure . . . the pullups were falling off the bar

Don't know what to make of this, other than I'm weak . . .

Catchin' up . . .

Wanted something about 10 min so did

3 rounds of Nancy row your boat, @ 65lbs

500 meter run
15 OHS @ 65.

Timer bit the dust . . . rows were adequate . . . I’m thinking somewhere around 9 minutes . . .

Oh and the ohs after the first row were wrong, as was the second row . .

OHS unbroken first two rounds, last round lost balance at the bottom and lost it so 12-3.

It was hard to decide what to do after the flu . . . I knew my strength work wasn’t causing any problems but I’m still coughing up stuff so I didn’t know what would happen want to get into a slog. I wanted something short and breathy. I think I may throw a 3 round Nancy into the “sub 15” mix for two a days but at 85-95 so that would constitute heavy work for me. Or maybe some variation, 5x115 or some such. Just thinking out loud.

Deadlifts 10/14

3x3 245/265/285 (f 1)

12@200 (pr)

heavy grav day, will drop down and build up the 5x and see if I can't get the 285 when I get closer.

Squats 10/13

3x3

170/190/210

Last 210 was slooow out of the hole. Then again, sometimes 185 is . . .

Anyway, we'll see how that holds up next week. Particularly since I'm 225 x 3 but not at the lower depth I'm doing now.

More helen . . .

Helen, how do I hate thee, let me count the ways:

the way the kb swings RUIN the second 400 meter run , the way the KB swings ruin the pullups . .

Helen: as rx'd

3rft
400 meter run
21 kb swings
12 pullups

13:02

Home course, best home course previous record: 10/15/07 16:04 . . .

Previous best at the gym 12:46 as rx'd

Not bad for home, not my best ever, but in the ballpark. I know where I lost it:

first two rounds of kb swings unbroken . . . 3rd round 13-8 . . .

Pullups:

6-6, 4-4-4, 4-3-2-1-1-1

And my runs were slow as molasses.

But now I know how and where I can make up the time:

1) show some sack, don't break the swings, I mean, honestly? The last round? 8 from done?
2) Suck it up on the runs. Sure the first 100-200m is just getting your ass back, but really, I can run faster.
3) get the pullups closer to unbroken.

I didn't spend a lot of time bar staring or transitioning between exercises.

I think I've got 30 seconds right there and good enough for a pr if keep that in mind.

TP

deads and more deads

3x3 Deadlifts

240/260/280(pr) . . . that was hard. low food day and was hard to get it going.

But still did 195lbs x 21. pr

That was brutal. That was the first time I can remember my grip being fine, but my arse being so fired up I was having a hard time bringing my hips forward and standing all the way up at the last couple of reps.

Deadlift Day

And at the Senior Citizens Home, Wylie, Texas Chapter

Deadlifts:

3x5

225/245/265 (pr)

15x195 (pr)

Odd how much harder the high rep stuff is after the heavy bits than all by its lonesome . . .

Some mess I dreamt up . . . .

Because I am stupit . . . and I lost a bet

5 rft
200 meter run
5 manmakers @ 35lb
10 pullups

21:32 Pathetic

Edit: Here are my laps: 3:05/4:08/5:07/4:39/4:31 (lookit me losing it in the middle).

This was the result of losing a bet . . . Cowboys v. Giants and the Cowboys lost by one and so i did this, which I thought up and it sucked bad.

I just felt slow. I think I slug it too much on the runs but if I go all out that means I just wait before lifting. Oh, maybe that's the trick . . . go all out then pick up the weight to regulate breathing.

Pullups, fell off the bar on the first set at 8, but the rest broken, too much bar staring, etc.

Deads, sits

The week's not over 'till the deadlifts make your butt sing . . .

12x195lb (pr . . I think . . pretty sure.)

Then

4rft

20 ghd
15 good mornings @45lb

6:36 and to teach me to look for my old records, previously did 4rft 30/25 in 9:36.

Cash out:

1:00 of tuck sits (like when you can't do an L-Sit after a bunch of deads and ghds . . . )

Crap Parenting: a trip to ikea in one sentence:

From my son:

Up the escalator, low ceiling, high ceiling, down the stairs, ice cream!

Thrusters+pushups = evil

Some gunky thing I made up, in my garage, since my lazy ass needed to do something:

15-12-9

Thrusters (95lb)

pushups

5:47 pr on a made up wod, last time was 8+

Seeing as how last time I noted that it was a muscular failure more than metcon and this time it was both, I was happy wit this.

Dead Day

w/up
10x125
3x175
3x200

3x5

220
240
260

Then:

21-15-9 @ 185

In one of the dumbest things I've ever done, I only set out to do 21, but then I realized I'd still have to do 21-15-9 eventually, so I finished it out simply because I was in the mood for pain now, and this way I can move up in weight.

A year ago this weight slipped from my hands. This time it got a little grippy at 12 or so on the 15 set, but it was a matter of simply gritting my teeth and clenchin up.

One mile run

One mile run, in neighborhood . . . not sure about the distance, absolutely sure about the time . . .

Still was the suck: 6:42.

Not my best effort, but I wanted to know.

*I don’t know if it was exactly a mile, I sure as hell hope it wasn’t short or I was lollygagging a 7 minute mile. Oh and it was uphill both ways, just worse on the way back. But it establishes a test I can use.

Splits:

3:09
3:32

Yeah, 23 second slower on the way back . . .

shoulder press

Shoulder Press
w/u 35x5x2
55 x 5
75 x 5

Work: 95x5x3

Then high rep: 82.5 12-9-6

That was pretty tough after the straight across sets @ 95

Then stall a few minutes and

400 meter run
30 squat cleans @ 135
400 meter run

Well, that started OUT as

400/15 squat cleans/400 but after falling on my a** about three times because after the first 5 I couldn't stand up anymore . . .

That VEST makes a huge difference. Huge.

Dropped to 105
then finished.

9:39

That's the first time in a LONG time I've really screwed up the scaling where I couldn't go on. Live and learn.

The shoulder presses are an experiment. I'm going to go with a more Starting Strength type straight across for them. I do fine on the increasing sets for the leg stuff, but the shoulder press is stuck stuck stuck and I need to play around to see if I can get it to budge.

Front squats/high rep back squats

Front squats

5x125
3x145
3x165
1x185
1x195 (pr)

Back Squats

10x185 PR

Interesting. I stopped at 195, because I felt I might dump 205. Though the more I think about it, I didn't get that eye bulging elbow dipping nonsense I might have gotten. I think it was a really good lift in that it went down and up, slowed a bit out of the hole and then popped up. I maybe should have pushed it but took my PR and went home.

Kinda fried for the back squats. For reasons too stupid to explain, I went up 10lbs from 175 last week to 185 and did ten. I like the effect of the high rep squats for capacity building, but don't feel like farting around for 5 weeks to put another 5lbs on a 20 rep set.

Per Rip, I think his 20 rep max is 10lbs every week. Ugh. And always 20 reps. But it's screamingly hard.

So I figure 10lbs, and then a 10/15/20 week progression so I don't spend 20 months getting the weight up.

It's interesting that 10 reps at 185 is okay, but 3-5 at 205, 20lbs different is still very hard. My front squat is now 195 for one rep. My back squat is like 5x205 and 3x225. Still think I need to make 5x progress before more 3x. This week was just bad. I typically take a rest day before squat day and this time I did 100 burpees . . . mayhaps there's something there?

Okay, all thought out now . . .

Crazy vest wod

PM Wod in the vest . . . .

5rft

5 sdhp (rx 135, did 105)
10 burpees

8:02

S,S&S

DEADS! 300!!! Woooot!!!

After Monday's craptastic adventure with squats, today with deads was better

Deadlift (realized I hadn't done a 1 rep max in a looong time.)

So:

5x225
3x240
3x260
1x280
1x290 PR and I should have taken it . . . and walked, but a small brass ring was just there . . .
1x300 PR

Right well chuffed about that.

TP (more this pm, something suitably metconny).

Overall it broke from the ground fine, I think I've got more in me, but I'd like to do this at an affiliate to make sure I've got my hips forward shoulders back, but I think had I needed to, I would have "davided" the weight up.

Squats and somethin' or other . . .

Hmm. Wonder if the burpees yesterday had anything to do with this . . .

Squats:

w/u 10x85, 5x135, 2x155

5x170, 190 (4).

The fourth rep of 190 was nearly a dumped lift. It stalled and then sloooowly I got out of it.

Seeing as how I got 5x205 last week, I figured that was warning enough.

PM WOD

5rft

10 swings @ 70 (used 55, no 70 around here, have an idea for one . . . )
10 situps with 25lb.

Wore that stupid vest. Unfun. Hahahaha.

Oh, and something comes up with my right hip flexor when I do heavy squats. It gets a little sore immediately afterward. I mean, I did the 20 on Friday and no ill effects, but I go for 5 or 3 and it seems to get sore. Just the right one. Odd.

6:39

Payback for jtm and Bathmatt

10 rounds of
2 muscle ups
10 burpees

19:33, in a 20lb vest.

Shoulder Press

Shoulder press

Shoulder press, how do I hate thee . . .

3x3

92.5/102.5/112.5(f 2)

Then weirdness.

Was supposed to be 15-12-9 at 85.

Set about the first 15 and it was HEAVY. Did 5 and couldn’t go more, and then looked . . . I had 95 on the bar. So, reset, shook out, did 10.

Then it was 10-1-1 and 6-3. v. previous attempt of 15-12-9 @ 85 (14-1/10-2/7-2)

Friday at Crossfit Richardson-Kettlebell Class

This was cool.

Melissa Byers and Dallas from Crossfit 603 came down to visit some mutual friends and were kind enough to offer an hour of kettlebell instruction at Crossfit Richardson.

I'll get some pictures up, but I picked up a lot of great tips from basic swing mechanics (Russian and American) to getting the turkish getup right. Very very fun. Both Missy and Dallas are great instructors and a lot of fun.

But right now, I've got hamstrings 'afire . . .

Front Squats/High Rep back squats

Front squats:

3x5

140/160/180 PfrackinR

I’ve been stuck on that since March I think. Last rep a little elbow dippy, but BOOYAH!!

Then . . .

High Rep Back Squats

175 X 20 PR, that’s about 5lbs over body weight. Had a quick rerack at 10 because for some idiotic reason I let my elbows drop (the pain maybe?) and lost the shoulder shelf. So I set the bar down for a second adjusted and got back to it. Not completely kosher, but we’ll send it before the committee . . . .

WOD only day, half vested Angie

Rest Day yesterday


Half Angie, con camiseta pesada

30 pullups (these are brutal so I set a 5 minute time limit.
50 of everything else.
Pullups: 4:56
Pushups: 4:03
Situps: 2:50
Squats: 1:31

13:21

Started feeling queasy at 30 squats . . .

AM deadlifts-cfsb

3x5

205-235-255(pr)

15-12-9 @ 185 (pr)--I think

Squats! -CFSB

Okay after a sorta week off:

3x5

165-185-205(pr)

Deads

Deadlifts 3x5

210/230/250 pr

Just dumb--with vest

Dumbassery

in a 20lb vest

10 minutes max hspu (piked) 86 reps
5 minutes max squats 114 reps
2 minutes max pullups 19
1 minute max pushups 19 at the buzzer

Squats and Runs . . .

Front Squat 3x5

135/155/175

Hit depth on everything.

Then did high rep heavy squats 16 @ 175lb (started as 15, but did one more). Since revamping and sticking to my diet, down to 175 so next week: 20 at body weight. To do 125% of body weight is 220, so that will be a while . . .

Everything went great. 135 and 155 up and down bingo. The 175 little tough but not bad. The high rep deads . . . were mental. I wanted to set it down after 2 and did rerack briefly to stomp some sense into myself and then finished out the set. Don't know why my sack fell off somewhere in there.

Then two loops of my neighborhood trail run . . . in a 20lb vest. I don't think I've ever done less than 26, but there it was.

31:19

Stupid WOD . . .

5 rounds:

7 power snatch @ 85lbs
14 pushups

In a 20lb vest.

16:05

The snatches were weird so it was REALLY hard to get them going. But the second I remembered "Big Chest!" and to GET UNDER THE BAR funny how things got better with some technique other than pull this stuff up and kinda swing it overhead . . .

Penty from Brand X showed up but had already done a wod so he watched me set up then wisely retreated from the hideous garage.

Also, best wierd lifting accident ever. One one snatch I managed to snag the power cord from the garage door opener and unplug it. Nice.

Deads, Vested nonsense

Okay, Tuesday, National Deadlift Day in Texas . . .

3x3

235/255/275(pr)

Then revenge of the sackless . .

Highrep deadlift: 18x185lb

Then 3 rounds

5x150lb front squat (go as heavy as you can that was bout my limit . . )
and 35kb swings 1.5 pood.

rest as needed between rounds.

2:09/2:48/ 4:04

My biscuits is burnin . .

Scores:

R1: 1.16
R2: 0.89
R3: 0.62 (this round is the "loss of sack, enjoyment of pity" round . . .

Auvest 4

PM

AMRAP 15

10 PP @ 105 (rx was 115, couldn't hang)
10kte
40 DUs, subbed tuck jumps

All in a 20lb vest.

Notes:

Tried the push press at 115, but that crap wasn't going up.

Kept GD's mantra in mind, setting the bar down is like losing 20 seconds. At least.

Tried to cycle through the one at a time ktes at the end by just getting off and back on. 5 rounds so I mighta got 7 rounds at a full 20. Tomorrow's wod looks really good.

AM Squats

Since I think I hit a temporary max of 3x225lbs on my squats, I decided to roll down, reset just a touch and see if I can't lever up my 5x.

So this morning was:

3x5
160/180/200

Good. Hard, but not imposeeeeblay. Also used the redneck BPC (Below Parallel Checker) so all were good.

We'll see if getting say 5x 220/225 doesn't up the 3x max again.

Front squats, high rep heavy squats

Front Squat

3x5

135/155/175f (2)

High rep heavies (*box squat style):

175x12 So close to body weight on this.

This was a repeat of about two weeks ago. At that time I got 5, but wasn’t happy with the reps, in that I think some were a touch shy, depth wise. So I wanted to do them over again. For some reason, FS have seemingly stalled on me even though I’m not doing them less frequently than I am DL or heavy squats. And, for a variety of reasons, I’ve bailed on heavy squats when I rarely can’t do a FS because I’m too sore. Is it possible that for some reason I got them to their natural spot more quickly than say heavy squats and as those rise, so will the FS? That is, I got all the easy gains, and now am hitting the really hard work phase? I don’t know. My 3 rep max for heavy squats is 225, and my 5 rep max is actually a 4 rep max at 180. So today is just under max, but it just wasn’t going to go up.

* I wanted to make sure since today was a high gravity day, I’d get depth so set up my depth checker (hand saw and power stapler boxes . . . ) As soon butt cheek BRUSHED that thing I was up.

Depth was fine, pain was high . . .

A month of Stupid . . .

I'm going to do the AuVest in August challenge: http://auvest.blogspot.com/

I will modify for my lift days, but other than that, the wods will come as they come.


Here's the AuVest creed I just stole from the Marines and marked up:

This is my weight vest. There are many like it, but this one is mine.

My weight vest is my best friend. It is my life. I must master it as I must master my life.

My weight vest, without me, is useless. Without my weight vest, I am useless. I must wear my weight vest true. I must work harder than my competitor who is trying to beat me and my body which is trying to quit. I must beat them both before they beat me. I WILL...

My weight vest and myself know that what counts in this month is not the rounds we complete, the noise of our screams, nor the sweat we make. We know that it is the will that counts . WE WILL MASTER OURSELVES...

My weight vest is human, even as I, because it is my life. Thus, I will learn it as a brother. I will learn its weaknesses, its strength, its parts, its accessories, and it's straps. I will ever guard it against the ravages of weather and damage as I will ever guard my legs, my arms, my eyes and my heart against damage. I will keep my weight vest clean and ready. We will become part of each other. WE WILL...

Before God, I swear this creed. My weight vest and myself are the defenders of my pride. We are the masters of ourselves. WE ARE THE SAVIORS OF MY LIFE.

So be it, until victory is ours and there is no more August, but rest!

Shoulder Press and AuVest

Shoulder Press

3x3

92.5/102.5/112.5 (f) 2

15-12-9 @ 85 (14-1/10-2/7-2) compare to 7/19 (11-4, 6-2-1, 4-2)

Yeah, please don't do the math on that. I don't know either.

Suffice to say this week was better.

Then 3 rounds with a 20lb vest

400 meter run
max ring dips
max pullups

Time only the 400 meter run, but go from exercise to exercise. Rest between rounds as necessary

1:27 6/7
1:29 5/11
1:41 4/9

I recommend against this . . .

Clean and Jerk

Death by Clean and Jerk:

6 rounds +4

First time as Rx’d (135lbs)

Last time, 10/11/2008, 10 rounds @ 65lbs.

http://rantopedia.blogspot.com/2008/10/second-wod-cfsb-death-by-clean-and-jerk.html

Deadlifts

Deadlifts

3x3

230/250/270(pr)

Then because I had to meet the wife oot and aboot I charged right into

21x185 and went 15-6. Ticked off at that sackless bit of nonsense.

But happy with the PR. Take what I can get.

Then the wife wanted me to do a class with her at the globo. She chose yoga. Nice.

Misc WODs in New Mexico.

Anyway, while away (to New Mexico), I took my friend Bill K. Bell with me. Didn’t get a workout in every day, but got this done:

I’ll have pictures up later, but here’s what I did:

10->1

kb swings (1.5 pood)
sdhp
overhead lunge

in the hotel parking lot. Got some freak stares.

Hill Grief:

3 rounds

hill sprint (at 6000 feet. Quite unpleasant, shorter, but steeper than the Brand X hill (my portion anyway))
21 kb swings.

After I was done I realized I should have done “Mountain Helen” As I warmed up with some dead hang pullups off the side of the cabin . . . doh!

Park workout: There was a cool fitness trail, and I mean, pretty cool: pullups, step ups/lunges, back xtn, dip walk/dips, so did some pullups and evidently caused a whole family to stop and watch. And I’ve got crap pullup numbers but I rolled through some sets of 10. You forget how freakish we can look to the uninitiated . . . , max pushups, then made Texaswifey do a mile hike but as a buddy farmer’s carry. She no longer likes the bell . . . .

Squat FAIL

3x3

190/210/230f(1)

I actually think for one rep, 230 is a pr.

But it came up sooooo hard, I lost confidence I could get the 2nd, much less a 3rd.

But I'll back up and start on 5s and see how that works.

Then

10-9.....3-2-1 And stolen from JJDAX at Cfit York:

push press
overhead squat
@65lbs

8:27

I think there are a few seconds to be gained there, not any real bar staring character breaks, but a couple pure muscular failures on the OHS.

Bad day at shoulder press

3x3

95-105-110 I have no idea why the jump was 105-110. I wrote it down that way and only after I did it did I think think about it. Oh well.

High rep:

15-9-6 @85

This was awful. Last week, same thing 12-9-6 perfect.

This week 11-4, 6-2-1, 4-2

Texaswifey:

3x5 (we're still doing some depth checking)

40-45-50f(3)

Then little while later I did this thing of Kempie's

15-12-9

ring dips
burpees
kettlebell swings @ 1.5 pood (54 lbs)

7:55

Last time did this it was 7:19 but with 35lbs for the swings. Burpees were AWFUL today. No snap. I'm having real trouble with the pushup part. It just rots.

Front squats and high rep backsquats . . .

3x5 front squat

135/155/175

Will redo this next week. Not completely happy with the depth on the last set. I think I got three good, but there was likely some shallow crap in there.

10x175 Was going to do 20 at 165 but this was easier to set up on the weights . . . .

I've got 175 as all my bumper plates and bar (would be a 185 on a man bar . . . which brings me to, I told my wife that she can have the bar . . . and all of a sudden it's "her" bar, so helloooooo better bar!!)

Mid week wod-crossfit strong

I thought I was going to be a "Nancy" boy today, but no such luck:

5rft

10 hip-hop burpulls (I'll splain in a second)
10 slam ball pushups
25 slam ball situps

26:37

Not great, but wasn't sure how to pace myself and then it ended up being a slog. Fun though.

hip hop burpulls: set up a parallette near the pullup bar. Stand with the parallette so that you can do a side hop over it. (basically perpendicular to the parallette). Jump over and back, then over and back (so four jumps). On the fourth jump drop, do a burpee, and on the jump instead of clapping, grab the pullup bar and get chin over. That's 1.

Slam ball pushups: one hand on the ground, one hand on the slam ball, do a pushup. Then switch hands. Try for explosive movement so you're kind of hopping back and forth. Ha.

Slamball situps: just hold the slamball with your ankles. It's an anchored situp.

Missing Deadlifts

Deadlifts

3x3

225/245/265(pr)

12-9-6 @ 185

When I started CFSB I ended up breaking this exact set of 185s two weeks in a row. Nearly dropped it from my notes. Basically I couldn’t get the 12. I did 7-8 one week and 6-6 the next. I think that was about the time I took a hard look at what I could do and dialed it way back.

squats, nate

Squats 'n stuff

5x3

145/165/185/205/225(pr)

then wait, stall, wait some more,

Baby Nate (since it's TWO TWO GOATS IN ONE! WITH RETSIN! . . . whatever the hell that is . . )

2 seated muscleups
4 hspu, piked from the trampoline
8 35lb db swings (don't have my 55lb and danged if I'll be handin' over money for a 70lb bell anytime soon . . )

12 rounds in 15 minutes.

I think I've got a bunch more rounds in me at that scaling. Kinda felt weird today, doggin' it a bit. No oomph. Musta used it all up on the PR!!

shoulder press, fun stuff.

Crazy arse lift day . .

SP

3x3


92.5/102.5/105

12-9-6 @ 85

Then taught texaswifey to shoulder press. She done good!!

3x5
35/40/45

Then the crazy arse stuff:

3x5 one armed dl

85/105/125

That last one was a gripper.

Then 3x5
Single arm ohs @35lbs
Working on some strength for db snatch.

Fun day.

Front Squats Highrep Heavies

3x5 Front Squats:

130-150-170

High Rep Heavy Squats:

165@12 but went to 15 just so I could say I did more. Very happy with depth, and form. The pain, well, could done without that . . .

Update: Remind me not to follow a Buffalo when posting my pathetic totals . . Sheesh big man!! ;-) Nearly 300lb front squat?

Mish Mash

Shoulda coulda woulda.

Hard day today, just not feeling it, needed to punch my card:

3 rft

5 squat cleans @ 135
10 pushups

8:11

Shoulda gone for the full monty and done 5 rounds but I was a goner on those cleans. More wouldn't have been better. I think they shaped up after the first couple of fubar cleans . . .

Deads

Check the box day . . . more like do anything, anything

DL

3x3

205/235/275(1)

Not a great day, stupid explaination for the weight amounts.

Then 9-6-3 @ 185.

I got nuthin.

Squats, OHS

Squat day:

5x3

140/160/180/200/220 (pr)

Then I waited a minute, was going to do a WOD with squat cleans . . . but my back was not liking the deadlift pulls at all.

Not hurt, but very sore.

So 5rft

5 ohs @ 95
5 burpees.

8:02.

Man, I actually did as bad as Unforgibbon pretends he does . . . no juice for the fast stuff today.

Be afraid people . . .

http://www.retrocomedy.com/2009/07/15-creepiest-vintage-ads-of-all-time.html

Shoulder Press - 07/04/09

Just a pop out to the garage to get a little pressing in. SP is the worst of my lifts, the hardest to increase, so I want to make sure I do what I can for it.

3x3

92.5-102.5-112.5 (f-1)

then

9-6-3 @ 85lbs.

After Randy yesterday shoulders and traps are fried.

Front squats Randy

Front squat 3x5
125/145/165

High rep back squat 10x165

Then "Randy"

75 power snatch @ 75 (65lbs) PR for weight, but that's kinda dubious. More of a benchmark.

7:50

Brendhan spanked me. :-)

Power Cleans!

CF Strong WOD

W/U

500 meter row (there is NO way I'm pulling a BattMatt 2:30 then 2:28 in my warmup . . . )

20 passthroughs (dislocaters)
10 pistols or progression each leg (5 on the 20" box 5 on the dynamax)
15 abmat situps
3 rounds of
5/10/15 cindy with dead hang pullups

then power cleans

5-5-3-3-1-1

75/125/145/155(pr)/165/175 pr

Took a shot at 185 just to see, but didn't make it, think I psyced (psyked?) myself out and it's heavy.

Anyway, I THINK the 175 is a pr, I've been keeping such crappy records and I even write them down like three places . . . ugh. I know the 155x3 is a pr because I did 150x3.

Now thing is I've got to try the Bingo Wod (7 rounds of 3 power cleans 4 burpees) with that and see if I can keep it under 10. Muahaahhaaha.

Cfsb Deads and a mini chunder . . .

Tuesday, or Deadsday

3x3 220-240-260(pr)

A repeat of last week's fiasco but this time I got pissed off and the deads went up.

then 15-12-9 @ 180 (pr)

Then something Kempie dreamed up . . .

400 meter run
3rds
15 swings 35lb plate
15 45lb thrusters
15 jumping pullups.

8:52

I saw that JTM did this and I thought I'd have a go.

Holy crap Kempie! I love ya mate, but good lord. Maybe it was the deads beforehand, but my legs were giving out, those stupid 45lb thrusters were hurting. 45lb!!! AGGGGGh.

My RUN was 2:31. Yeah. Now I know my neighborhood 400 meters isn't perfect, but it don't take me 2:31.

So it worked out: 2:31/1:47/2:08/2:25

Squats and other fun stuff

heavy squats

5x3

135-155-175-195-215

then 10 minutes and some stalling later . . .

15 minutes of

5/7/10

thruster/hpc/sdhp @ 85

6 rounds and two thrusters . . . but . .

4 rounds, the end of my bar nearly came off. So I stopped the clock, quick as I could screw the end back on and start the clock over with 4:30 left on it.

I should drop back to 65 if I do this again to get some real met con. It was hard, but more grip limited and muscular failure limited.

Oh, and I still hate SHDP with a passion . . . but they're a goat . . .

Well . . . that was weird . . .

I was slooooooow as molasses today . . . . and that's in summer . . .

It's not that bad out either, only 86 so far.

But still

Since I was in the mood for some stupidsicle, I went with the mainpage frozen delight:

[quote author="crossfitter" date="1246098088"]Two rounds of:
Right arm barbell push-press 12 reps
Left arm deadlift 12 reps
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meter
[/quote]

45/95lbs

two words: chalk chalk


[quote author="crossfitter" date="1246098088"]
Go heavy, run fast. Post time to completion and loads to comments.
[/quote]

Ooooh, so that's where I went wrong.

24:59 . . . Catnog . . . 7 minutes for your second round? I am not worthy . . .

In hindsight I might have gone a little heavier on push press. Once I learned to catch and balance it with the free hand it went fast.

The deads, I didn't do suitcase style since it wasn't specified. I simply grabbed the bar in the middle and went for it. It tips. If you go fast, you can clang one end down, bouncing it up destroying your rhythm, so I went for a touch-pause at the bottom to get the bar settled.

Probably should have gone heavier if i was doing this two handed I wouldn't have thought twice about 135, but maybe yesterday's front squat/high rep dead left a mark. It sure seemed worse on my arse . . . maybe it was the stabilizing, I dunno. At that weight (95) I probably should have done suitcase deads, since that would have really worked the sides. I may go and do some here in a minute as kind of a cool down.

It was the runs that were the time suck, evidently. I shoulda JDG'd the splits so I'd know, but really, the rest of it was pretty much unbroken but for tipping barbells . .

shoulder press/front squat/high rep heavy squat

Doubled up the CFSB restart (Hobo in a Globo, part of a series)

Full crossfit w/u x 3

Shoulder press

3x3 75/95/115(1, fail)

Then 70lbs x 15 for a test run

Then front squats

3x5

135/150/170(4 f)

Couldn't get that last one out of the hole so set it down on the rack. Big dude (short rom . . . ) says "you okay!?" I said "yeah, and you don't know where the edge is until you go over it".

Then high rep back squats 12x160.

Mostly happy with those. Form wasn't consistent. But did 2 more than I originally set out to do.

GIFTS!!!-Does this make my gut look big?

Just a WOD

Thrusters/Double unders

Wanted to do the thruster double under wod, but wanted to make it heavier and sharper, and my bar and smallest bumpers go to 85 so I thought I'd bump it up a bit more to 95.

Then I figured because I was going heavier, fewer rounds were in order.

So

3rft

15 thrusters @ 95
21 tuck jumps (the sub for double unders)

6:59

That means I should have 1) either done more rounds or 2) more reps. That was pretty quick. If evil.

A good one for this would have been 15 thrusters and 10 box jumps . . . . just enough box jumps that stopping is stupid, enough to get pretty winded. Or 21 thrusters 15 box jumps . . . hmmmmm.

I think I've got something of a Fran possibly. I got the 45 thrusters now if I can get my pullups to be anything more than abysmal . . .

Deads n half angie

AM

Failed the deads

3x220
3x240
260x1

12-9-6 @180 went just fine

Just wouldn't go Maybe I was tired I just couldn't get my head into it. Like the second rep was just tooooo much.

Then at 24 hour fitness

half backasswards Angie

50 squats
50 situps
50 pushups
50 pullups

10:06

Okay try and reset the CFSB

AM

Breakfast was black coffee and Squats

3x5

175-190-210(pr)

I think I went crosseyed getting those last couple of reps . . .

PM

Norcal qualifier? Stole it from JTM if not . . .

500 meter row (subbed a 400 meter run)
30 burpees (subbed my sucky version o' same)
155lbs 10x anyway overhead (subbed 135)

7:11

Overhead went:

PP, PJ drop
pj, sj, sj drop
sj, sj, drop
sj, sj, sj done

Tried to keep on my toes/balls of my feet the whole run. that starts to suck the life out of your hamstrings . . burpees weren't bad, 20 and 10

But the anyway overhead? Wow . . that lifting it back down? Holy shmabokies. That saps the life right out of you. Only had, I think two crap reps I couldn't count. I was hoping to get more push presses out of it, but hahahahahaha welcome to fantasy island.

Not a puker, or metabolically devastating, but I imagine I'll sleep pretty good and I know theres a quantatative difference between the 400 meter run and a 500 meter death row . . .

Wonder how this will work

300

It's a cool wod. Very cool. Lotsa hip shoulder glutes type stuff. Pushing and pulling. Nice overall wod.

25 pullups
50 dl @ 135
50 pushups
50 box jumps (24")
50 floor wipers @ 135lbs
50 clean and press 16kg.
25 pullups

26:53

I can make up some time in this. A few notes: I hate when new guys try and correct my form.

I KNOW i've been taught two methods for kettlebell cleans: the swing method, and the straight up from the floor method, more like a db clean. On a 16kg I prefer the second because it seems to flap around less. So some new guy tries to tell me to swing it . . . uh . . . no. Come talk to me when you can kip your pullups . . .



And I got to enter the wod in my NEW CROSSFIT JOURNAL!!! Courtesy of the girl.

Rest day-Back Rehab

The back is feeling a LOT better . . . which means I need to be careful that I don't come back too soon and tweak it again . . .

Never fails some little injury calms down and then I get rambunctious and it gets hurt again.

So I'll do some more on my pullup ladder and some mu practice . .

Since I owe a wod to some guys and my MUs STINK like yesterday's garbage . . .

Man makers . . . and pain

Crossfit Strong:

15
500 meter row
12
500 meter row
9
500 meter row

of Renegade Man Makers @ 20lbs
1.5 pood kb swings overhead
two armed dumbbell swings

23:40 . . . I think. Not more anyway . . .

Kinda hard . . . But if I didn't stare at the stupid barbells I think there's some time to make up.

The crappy part though is that in the 12 round, somewhere around the 8th kb swing, I tweaked my back. Hadn't EVER done that in cfit, don't know why but it feels like I went soft at some point and arched. Like an idiot or a dain brammaged cfitter, I kept going just remembering a tight core etc. No further issues, but it's certainly not right. Can walk bend over, but I can see that putting weight on it in certain circumstances would be . . . unadvised . . . it doesn't feel bad but we'll see.

cfsb Deads

Wednesday: National Deadlift Day . . .

Started deadlift warm up . . . . then sat in the bathroom while the tornado sirens went off . . . (uh, why is "went off" mean "go on" anyway . . . )

Went back in and finished after we all climbed out of the tub . . .

This morning I got up early hoping to get two wods in, an am heavy and a pm fast, but had an epic fail this am on my 175lb warm up set . . . my back was too sore.

But for some reason, it warmed up fine by the end of the day.

Anywho:

3x3

215/235/255(pr)

Then 9-6-3 @ 180

Every week, I think, sheebus, this is heavy. Keeps going up. Back position SEEMED better than last week. Am going to vid to double check next week.

Squats, Deadlifts tomorrow . . .

squats

3x5

165-185-205(pr)


Funny, but I remembered my goal for 2008 was 1x200. I ended 2008 at 1x215. One rep max is now 225, but I'm doing 5x205. So I wonder where the top end is now. I think I can get one more week out of this, 5x210. My 3 rep max is 3x215, so maybe I get that far and start the 3's again. This week was hard, but not harder than last week. I'll see how it goes. Back feels really good so deads should be good tomorrow morning . . .

Deadlifts

Wednesday Deadlift Day

3x3

210/230/250 (pr)

10 reps @ 180

The cashed out with some static ring holds, 1 minute practicing something I learned from one of the gymnast forums, arms slightly to the side, elbows to the back.

And some muscle up transition work.

cfsb r4 squats

Monday Squat Day

3x5

160/180/200(pr)

Then

10>1 Pullups and burpees

9:08

On a plus note, I finally figured out how to do the sprawl burpees, on the lawn, by kicking out and catching yourself on the ground and then pushing and springing up.

Now, don't tell Jeff Martin, but I still know how to do a regular four count burpee, but the sprawl one is fast . . . .

Run 5k

Run 5k: 23:38

Last March 22: 50

Ugh.

Older and slower . . .

In my defense, it was uphill both ways . . .

Actually the issue is that I haven't been working out consistently. I have been gravitating to, if I have time for only one wod, to do a lift, rather than a fry up. I think that's showing up in a couple funny ways. I'm stronger, for sure, and I can lift heavy for longer, but I got no spring in the quicker body weight type of wods. Consistency beats almost everything.

Heavy and overhead

Setting some benchmarks since my performance has been so crap lately. Mostly having fun and playing around:

shoulder press

I did 3x until I failed starting at around 75.

so 3x110. 2x112.5

Then 20x65lbs

Full clean: 1x

135-145-155(pr)

Push Press:

1x

135-145-155(pr)

Will try and get something fast and painful in later.

Fun stuff, need to get that clean worked on. I think I have 165 easy, even 175 but I really need some work on my clean. I've got parts of it but I know know know it's u-g-l-y. I don't think I'm shrugging enough, probably early arm bend and not bringing my elbows around fast enough.

CFSB R4-deadlifts

Deadlifts

3x3

205-225-245 (pr?)

I don't recall if 3x245 is a pr. I seem to think it is, but need to check.

20 @175. This was hard . . .

CFSB Reset week 2

Squats

I actually do work out on occasion, just not enough:

3x5 Squats

155/175/195(pr)

Realized I had taken the 5x3 pretty far and was stalling out. Should be able to lever up from here.
Signature

CFSB r3

It's Wednesday, so it must be Deadlift Day . . .

3x5

200-220-240 (pr)

I think the 240's were a bit skanky, so I'll switch to 3x3 next week at a slightly lower weight and see if I can't ratchet up. Of course, it was a pr set, so that explains a bit of skank . . .

175lbs @ 12-9-6

Resetting at week 2-3, so this was nice to get an accidental PR.

CFSB resets

Running a theme of "gee this all sucks . . ."

Squats

5x3

135/150/170/190/210(f)

Got the first one at 210 and it was soo goofy that I couldn't seem to keep my back set backed off, tried again, but too sore to go on, so I let it ride.

Then about 10 minutes later

400 meter run
30 ring pushups
800 meter run
20 ring pushups
1600 meter run
10 ring pushups

19:51 (added 1:30 because I forgot to time my first 400 run . . . )

So, JDG style:

1:30(est)/2:55/3:58/2:15/8:33/38

That was the longest 1600 meters I hope I have in a great while . . . note to self, don't run after squats . .

GRACE!!!! WOOOT!!!

Grace as Rx'd.

135lbs overhead power clean then push jerks and split jerks.

10:43

12/16/08 Grace, @105, power cleans, anyway overhead 4:54
11/6/08, power cleans, 95lbs 3:12
2/3/2008, power cleans, 75lbs, 3:59
11/17/2007, 60lbs @ 5:28
9/23/07, 65lbs, 11:09
6/27/07 at 67lbs 9:33

Chipper

Did a demo wod for Crossfit strong out front of a tanning salon and supplement store . . .

One round chipper

30 25lb smash ball
20 75lb push press
30 box jumps 24”
15 ring dips
15 deadlifts 135lb
12 pullups

7:03?

OVERHEAD!! . . . with a girl's bar!! Wooot!!

Like my snazzy workout clothes?

I opened them . . .

Round pain in square boxes . . .

They arrived . . .

Presses/weighted runs/Deads

3 rft

21 shoulder press 75lb
400 meter run with a 45lb plate
8 185lb deadlifts

18:40

The shoulder press degenerated into push press to keep the intensity.

Went a broken 21 the first round. Went 7 the next round then push press for the rest.

400 meters with 45lb plate is stupid and slow.

Deads were funny. Broke the first round 4+4, but then realized I could do more than that so knocked out the last two rounds straight.

I got a little ahead of everyone else (but one) because of the push press. Will need to work on that.

CFSB R4 Week 1 reset.

5x3 squats

135/155/175/195/205

Was going to do 4x800 but to mix it up decided to row 3x1000, since that would keep it under or at 10 minutes since it was squat day. 4x800 would be under 15 for sure, but 4x1000 rows wouldn't.

So 3:47/3:49/3:59 rested roughly the amount of time it took to complete the row.

That was unpleasant.

cfsb R4, week 3, metconish thing

Fun day @ Crossfit Strong

More of a skill/test day

Slow death by pullup (dead hangs)

1 pullup, then next guy/gal goes, then 2 pullups. Finished 8 full rounds.

Then some fun heavy bag work 1 minute of combos (jab jab then hook)

3 minutes of that (one minute on, two off)

Slow death by pushup. 15 rounds. 16 just wasn't happening.

CFSB R4 Week 3

Deads and Lunges . .

3x3

205/225/245

12-9-6 @ 175

Then after a minute or two,

100 feet of lunges
18 pullups (unbroken)
18 situps
100 feet of lunges
15 pullups (11-4)
15 situps
100 feet of lunges
12 pull ups (8-4)
12 situps
100 feet of lunges
9 pullups (6-3)
9 situps
100 feet of lunges
6 pullups
6 sit ups

11:45

Squats cfsb r4 week 3

It's Monday. Must be Squat Day.

5x3

135/155/175/195/215(pr)

CFSB R4 W2

Shoulder Press. Not a bad day, not a great day.

3x5

85-95-105f (4)

85lb or 10-7(5)-4(2).

Those wouldn't go up. I may step back a bit but I know where I am.

Then subs out for

4 rounds

30 ghd
25 back xtn.

9:18

Some dood was all over the machine and never go off so went to the bench with barbells to hook my feet under, then rolled over and did back xtn off that. Smacked my nose against the floor once.

CFSB R4, W2

Front Squats

5x3

140
160
180f (4) but a pr . . .

20 x 155 (pr)

Crap Parenting: The girl, she plan ahead.

The Girl: "You can't eat soup with chopsticks. It would just drizzle out."

CFSB R4 W2

Brutal WOD

5 rft

15 box jump burpees
12 push press 75
5 ohs 75
15 ball slams

28:45

CFSB R4 W2-Deadlifts

Deadlifts

3x3--200/220/240

15x175

CFSB R4 W2

Just a high gravity low strength day . . . just happy I checked off the "workout" box.

squats:

5x3 . . . which ended up being 4x3 . .

135/155/175/195 . . . was supposed to be 215 but 195 was off, way off. Form went all to heck. Got it, but back was really sore all the way down and up and thought that bumping up would be dumb.

I think I got to thinking too much or something. I don't know what happened, but it all fell apart. 175 seemed to work just fine, but 195 was evil. Very hard and much harder than last week's 210.

Then hit 4 rounds of 8 pullups/8 ring dips.

5:24

Was going for 5 rounds for time considerations, but still misjudged time issues so cut it short. The last round was 2 minutes so it was only getting worse. And I've been working pullups so this kinda frosts my cupcakes. But to be fair, the pullups I've been working are at the beginning to get better stage.

So today's theme was not so much, and what I did was cut short and weak.

Do not, I repeat, do NOT mess this up

Let the wild rumpus start!!

Crap Parenting: Don't be Evil

Girl: I want to paint my bed frame white. Black is not a very royal color. Unless you're an evil queen. And no one wants an evil room.

Filthy Fifty

Filthy Fifty,

As Rx'd,

45:38 (PR)

Even the double unders. Got six straight away thought "hooray!" then it was all doubles and a couple 4-5s here and there.

Previously with subs (tuck jumps, supermans for back xtn) I got 50:56.

I have one with those same subs where I got 25 somethign. That. Cannot. Be. Possible.

Oh, and the dry heaves. I've been doing this about 2.5 years. Not a spot of trouble. Today I actually had to run out the back door to keep some brisket tacos where they belong, in ma belly. Can't tell if I'm vaguely ashamed or proud.

This was another wod at Crossfit Strong, near work. I have no idea why but I've about died both workouts. And there was waaaaaay too much walking around today. My lack of fitness is disturbing . . .

CFSB R4 Week 1 Front Squats

Horrible awful no good day

Weird

Front Squat

3x5 140-160-180(f-2 reps)

Then onto the back squat fiasco . . .

20x155, yes, the full jesus . .

Broken, 14-6

Then onto backyard Lynne

3 rounds Ring Dips and Pullups since at this point, time and self pity were becoming an issue . .

19/14, 17/11, 14/8

Nothing wanted to go today.

CFSB R4W1-Deadlift Day

Deadlift Day!

3x3

190-210-230

15x170

then a repeat of a mod of that pullup monstrosity

1 pullup with 25lbs
3 dead hang
5 kipping

7:01. See previously at 11:48 I'll take it.

First two rounds only dropped off the bar to pick the weight back up again.
Next three rounds as broken as my drunken promises . . .

CFSB R4 W1-Squats/J.T.

CFSB R4

squats 5x3

130-150-170-190-210 (pr)

Then was going to do JT, Porch, to get under 10 but brain cramped on the hspus and went to 21, so just did the first two rounds

So 21-15 of

hspu piked
ring dips
pushups

8:54

Turkish getup . . .

Got this done:

1x70lb each arm.

Think I could go incrementally higher. I'd like to do it somewhere on a mat so my knee isn't on concrete. That didn't help.

Played around with hang power snatch, got up to 110lbs, but felt like I was muscling it up just so I didn't have to drop it, but I figured I'd stop there. I think I could get 120 with a bit of practice. Which means 135 is right there . . ooooo.

CFSB R3 w7

Dropped by a new box near work:

Crossfit Strong first WOD

Team workout:

3rft
21 press @ 75lbs
8 deadlift @ 185lbs
80 yards of tire flip and jump (kinda like a spartan, but I'll get there)

Teams of two. One starts deads, one starts press. Switch when done. When both are done, run over to tire, start flipping. Each person flips, jumps in then out, and partner then flips tire, jumps in and out.

That was a cracker.

20 minutes. When the shoulder presses hit failure, go to push press. Deads were good (thanks CFSB!) 8-(4-4)-(4-4), Shoulder press, got all 21 first round second round fade at 11-12, third round, fade at 5.

But them damn tire jumps . . . .

20:15? (under 20:20 for sure).

Fun stuff. Really fun stuff.

CFSB R3 W7

Pack:
Complete as many rounds as you can in fifteen minutes of:
3 Handstand Push-ups
6 L Pull-ups
9 Steps, Walking Lunge

10 rounds.

I knew this was going to be a slog for a variety of reasons.

First round 6 crappy L-ish pullups, but all L-ish

After that tuck pullups with the occasional L thrown in to mock myself.

Nothing else broken. Will need to find a better sub for HSPUs than piked on the edge of the trampoline. It was too easy for the whole thing.

TP

CFSB R3 W5-front squats high rep back squats

then front squats

3x5

135/155/175(pr)

High rep squats 15x155

then a bit of rest and

2k meter row: 8:08.

Barbara

Barbara lite:

10/20/30/40 pullup/pushup/situp/squats

3:06
3:11
3:34
3:36
4:12

I have no idea what happened in the last round . . . other than overcome by the suck . . .

And just let me go on record . . . that’s one sucky workout . . .

Although, I did have one semi breakthrough, in that I didn’t come off the bar on the pullups. I think not too long ago I would have had to break that in the later rounds.

I've done some previous versions of this, but, not, apparently, a useful version.

For my Englishy Scottishy AussieBrit friends . . .

Oh, you know it's why you like us: Dennys!!

CFSB R3 Week 6

Test week,

Deadlifts:

5x125
3x165
3x185
1x265
1x285

20x170

Went to the tape and the back wasn't fishpole at all, but sufficiently degraded at 285 to keep from going higher. Fair enough, and it very nearly ties my pr (286). As the bottom on the dls gets higher, the back should come along. It wasn't the legs, so the back needs some work.

CFSB R3 week 6

Squats

5x145
3x165
3x185
1x205
1x225 (pr) and stop.

Big Wheels ROCK!!

CFSB R3 Week 5 Front squats

AM
Front squat:

5x3

110-130-150-170-190(f)

After yesterday’s 10x10 squats, I was wondering if I’d have any issues this morning. This is one of the few times I’ve actually dreaded getting under the bar. Turned out okay, for the most part, but I could tell that 170 was giving me more trouble than it should have, and 190 went down, but it was NOT going up. I have 2x190, but couldn’t even get out of the hole on this one.

Thank you sawhorses . . . .

PM Needed a workout =< 10 min and the whole woulda been longer.

Puppies scale

Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

7:26

One thing of note for me, was I broke the first set of pullups 12-3, lost my kip and that screwed me up but didn’t break the other rounds’ pullups so that was kinda cool. That’s been two days of leg suckyness.

CFSB R3 Week 6

5x3

110-130-150-170-190(f)

Front Squat

Moons over My Hammies . . .

Ow.

10x10 squats

132lbs

Idea was 10x10, rest at least 30 seconds, no more that 1:30 between sets. Had three guys working one bar, so not sure if it worked out, but it was close, at least at first.

Had some form issues Troy wanted to work on. That slowed things down a bit. Seems I don't bend my knees soon enough on the descent? Hmm. Anyway. Worked on it. Seemed to work better. Hard to say. I think my form is inconsistent which is troubling.

Needless to say manana, no high rep squats.

CFSB R3 Week 5

Deadlifts:

3x3

185-205-225

12x 170

CFSB R3 Week 5

Squats

3x3

165-185-205

CFSB Shoulder Press Week 4 R3

Ugh.

5x3

65-75-85-95-115(f) got one rep

Then I was going to try 20 reps of 75 but I should have simply tried say 17 reps because that's what I got . . . then 4.

Ah well,

CFSB R3 Week 4 PM Metcon

AMRAP 15 minutes

300 meter row

and then pick one of

either
200 meter sandbag carry
or
100 meter farmers carry @ 32 kg per hand

But, alternate carries.

So, 4 rounds plus the row . . . ugh . .

CFSB R3 Week 4-AM Front Squats/High rep heavy squats.

Front Squats

5x3

105-125-145-165-185

Tie for 3 rep max. Not bad.

high rep back squats:

150x12

On one of the 165s, think I didn't have hips back far enough, felt the knees pulling load, but other than that all went well.

Warmed up by running down the street, about 800 meters, then my lunges and samson stretch, didn't have anything other than a lightly achy hip, but I think that's left over from the MTW wods. So, no groin pull seems imminent. Because . . . anyone caught pulling their groin will be sent home immediately . . .

It's alive!!! Okay . . so it's a cake . . .

Whoohooo! You can make cake in a cup in the microwave . . . .

CFSB R3 week 4

Really weird work out today.

Got to class . . . no trainer.

So there we all were, so what we came up with (and in retrospect we should have done this as teams, but it was fun)

8 of us total.

2 folks ran 400 meters, while they were gone, everyone else did squats, then the next two ran, we did burpees, then when they got back, the next two ran off and we did double unders or tuck jumps, the next two ran off and we did bear crawls till they got back then i twas 1 minute of whatever you missed (squats).

About 8 minutes.

Should have done 2 rounds, and done it in teams so folks would hustle a little more but it was fun.

TP

Crap Parenting---Well, it's working . . .

Playing Mario Kart on the Wii,

Wifey, girl, me.

Girl looks at wifey: "Can we just play two player . . . "

Yeah, I did the math . . . .

CFSB-R3 week 4 pm wod, push press squats

Wanted to try something out so:

5 rft

3 push press @ 115
25 squats

5:37

Just playing around with a heavy wodish thing.

Next time: fewer squats. I've got complete quad failure. Ha!

And either more pp or more weight. I was surprised that went up at all. One problem though is the dropping.

I've got permission for some bumpers and a real squat rack setup, so I don't know why I don't go for it . . .

CFSB R3 Week 4 AM Deads

AM Deadlifts

3x5
175-195-215

21-15-9 @ 165 lbs.

I think that's a pr, need to scour the records though. First time through CFSB I raced through the high rep sets trying to lift more and met up with grip limits early on. This was a little grippy but clenched it out.

Next week I'll go to 175, and see where the schedule says to start. Maybe one high set of 12. I think I've got that.

Did vid the back on the 215 set of 5. Decent, but need to remind myself to keep the chest up to get that last little bit of curve into the spine . . .

CFSB R3-Week 4 Squats

Somehow, I had the day off and still only managed one workout.

Ugh.

Leg Squats . . .
3x3

160-180-200 (pr)

Groin was a bit sore after that, but it was a bunch of fugly squats to begin with . . . who knows where the trouble started.

CFSB R3 Shoulder Press Week Three

Shoulder Press 5x3

60-70-80-90-110

Ties my pr at this weight.

75lbs 15-12-9 the last rep hitched . . . I don't know if the weight stopped moving up or if it just slooooooowed.

But got them all without setting down

Then did "Bingo's Birthday"

7 rft

3 power clean (135lb)
4 burpees

6:34

Interesting. Previous time at 125lb power clean was 4:59. Ten pounds, minute and a half? Hmmm.

CFSB R3 Week 3

5x3 Front Squat
100-120-140-160-180

Back Squat 12x145

rest 10 minutes

10 minute Cindy, pack scale, 3-6-9 pullup, pushup, squat,

14 rounds +8 squat at first beep, finished 15 rounds at 10:01

Godspeed Griff-CFSBR3 W3

At the Crossfit Plano Box

"Griff"

800 meters run
400 meters backwards
800 forwards
400 meters backwards

10:09

Previously: 13:19

Not exactly apples to apples, the first was done around my neighborhood, while it's a PR I don't know its worth as a "relative" measure.

And I think there's some room under it, probably 15-30 seconds, if only because today I happened to be the Rabbit so I don't know what chasing someone might have done

BTW, this comes as close to what the run at the 2008 games feels like . . . for the 5 seconds after you turn around after running backward . . . and your legs give out . . . our Oly coach thought I twisted my ankle . . .

I shouldn't laugh . . .

But I've got a really good friend finally kind of poking around the edges of Crossfit.

So some of the things he says are really kind a funny in a "wooo boy, you don't know what's coming . . . do you?" sort of way.

His first day was yesterday and I asked him what he did and he was like "this 20 seconds on and 10 seconds rest of hip thruster kettlebell things".

And today: "I saw some rowers, but no treadmills. Do you guys have treadmills there at your place?" I was only kinda smart alecky and said "no, we run around this thing called "the building"". But did point out the rowers were used to replace the running when the weather was teh suck. And that rowing sucked bilgewater.

I really really shouldn't laugh. But I'm going to.

CFSB R3 Week 3-Deadlifts

Deadlifts

3x5

165-185-205

15-12-9 @ 160

All went up well.

CFSB R3 Week 3-Squats

3x3

150-170-190

My Big Daft Dog . . . .

CFSB R3-Shoulder Press

Shoulder Press

5x3

55-65-75-85-105

12-9-6 @ 75lbs

PM

5 rft

15 swings (55lb db)
15 ghd (on one of them stupid exerballs, but it worked-ish)
15 supermans
15 KTEs

21:49

3:30/3:52/4:19/4:45/5:20

CFSB R3, Week 2, Front squats, high rep back squat

Reset the front squats and back squats from last week, going for depth.

Front squats 5x3

95-115-135-155-175

Back Squats 135 x 15

near as I could to ata . . .

Then ten minutes later that fusterclugly from Brand X

45lb bar, (pack scaling)

30 thrusters
30 ohs
30 thrusters
30 hang power snatch (did I NEED to jump backwards?)
30 thrusters

12:21

CFSBR3 Week 2 Metcon Day

Nothing fancy, but wanted a heavier metcon (for me) so did thrusters and presses

15-12-9

95lb thruster

pushups

Time was 8 something . . . technical difficulties, I was an idiot somehow and didn't get the stopwatch started. But it was roughly 8 minutes . . . because I was all the way through "Welome to the Jungle" and 2 minutes plus into "Shoot to Thrill" . . .

Anyway, heart rate was up, muscular failure was imminent . . . . but metcon was lacking. That meant it was too high a weight for the reps. I'll try it again next time with 75lbs, 65 is not enough. Alternately, I should do higher weights but lower reps. Like 3 or 4 then something else.

CFSBR3-Week 2 Deadlifts

3x5

160-180-200

12-9-6 @ 160

Update:

PM
50 pushups 2:13 A bit off my best, 2:03? I think?

CFSB3-Week 2 Squats

Squats

reset of last week to check depth

105/125/145/165/185

I know nearly atg up to 145. The other two were a touch higher but trying to get well below parallel.

Is my face red . . .

Okay soooooo, say you "forget" to pay some taxes.

How'd you get so rich you could just write a check for them?

Must be nice.

Remember this . . . .

When someone says "I forgot to pay my taxes . . . on that free car, on that stuff a donor gave to me . . . and yeah, it's more than you make in two years . . . . but I'm all about the little guy" just how the little guy gets treated when all they want is to take a legitmate deduction.

How much do you think this cost them?

Tax Court Rejects IRS's Denial of Dependency Deduction for Disabled Son
Your tax dollars at work: Halbin v. Commissioner, T.C. Memo. 2009-18 (Jan. 28, 2009):

On June 24, 2003, as he was leaving his parents’ farm, Eric’s vehicle was hit head-on by a U.S. Postal Service mail carrier who was driving down the wrong side of the road. It took approximately 3 hours for emergency personnel to extricate Eric from his vehicle. Eric suffered severe physical injuries including but not limited to a fractured right knee, a severely dislocated left hip, internal bleeding, and a head injury. Eric’s hip was out of socket for 7-1/2 hours, leading to other physical problems. As a result of his injuries, Eric for some time could not walk, drive, or work. ... Eric was finally forced to move to his parents’ home because he could not afford to live by himself.

Eric resided with his parents from December 2003 to sometime in December 2006. During 2004 Eric had no income and received no government payments. Petitioner and Mr. Halbin paid all of his living expenses, including his grocery and medical expenses, and they paid all of the housing costs for their home.

In addition to Eric’s accident in 2003, petitioner and Mr. Halbin had to contend with other problems. In 2003 Mr. Halbin developed an illness that was not diagnosed correctly until 2004, when he had surgery to remove his gall bladder. Until his condition was finally diagnosed, Mr. Halbin thought that he was dying of cancer. At times Mr. Halbin was so sick that he could not get out of bed. Other times he was able to help petitioner around the farm. It fell on petitioner, who was still holding down a full-time job, to care for both Mr. Halbin and Eric during 2004. ...

During 2004 petitioner’s son, Eric, was 26 years old and incapacitated from an automobile accident. He resided during 2004 in his parents’ home. Both petitioner and Mr. Halbin testified credibly that they paid 100 percent of Eric’s expenses during 2004, including his grocery and medical expenses, that Eric could not and did not work during 2004, and that Eric had no income or support from sources other than his parents. The testimony establishes Eric’s total support from all sources and proves that petitioner and her husband provided all of Eric’s support during 2004. We conclude on this record that petitioner is entitled to a dependency exemption deduction for Eric.

CFSBR3 Shoulder Press day

Shoulder Press:

3x5
60/80/100(f)

Weird fail . . . hit the garage door 2x so stopped rested reset then hit 4x. Weird.

10-7-4 @ 75

then

3 rft

10 snatch grip deadlift 125lbs
10 pushups

3:51

The wod as rx'd is 5 rounds, 15 reps, at 145lbs. I didn't know where the suck would be for someone of, ahem, less than big dog status. Next time I'll do the full five rounds. still 10 and 10. This was a good one and nothing was broken which means I scaled a little low. However, the grip was a goin' fast fast fast.

Such a big mistake he will feel really bad about . . .

all the money he got.

http://news.yahoo.com/s/ap/20090130/ap_en_ot/people_springsteen

Poor Bruce. You all worried about the workin' man? How about selling them CD's online for half of the normal price. Lord knows it will be about twice what the songs are worth. Talk about dining on your reputation.

CFSBR3 Front squat high rep squat day

Front Squat 5x3

95-115-135-155-175

High Rep back squat

155x10

Vid:



And:

Isabel

Snatch @135 30 reps

Went with 65lbs because we were doing full ohs (troy prefers the full, so no power snatch which would have been faster)

Lots of practice.

10:25

Blew quite a few reps so there were lots of do-overs. I probably picked the weight up 40-45 times.

Biggest issue was realizing how little attention I've paid to OHS of late and how that was a lot of the problem.

I wonder if there's a way to integrate some of the minor? lifts into the cfsb program. They're not minor, but thrusters, ohs, etc. JDG does it, so I wonder . . .

to helen back

just an awful workout

helen, blah blah couldn't hang, had to drop the weight I had already done, pick up pansy kettlebell and still lost to the nugs.

I just lost it. Or something. I'm having a hard time holding a wod together. I very nearly just set the kettlebell down and walked out. I even took a week off but something's wrong and I can't tell what.
c
Now my back hurts from teh deads I did after because I wanted to do something and succeed and even that went all to crap because I was probably liftign with crappy form. But hey, that's how I roll, crappy and weak. It's been hours and it's still ticking me off.

CFSBR3W1--Deads

AM Deads

3x3

145/165/185 Felt good. No high rep, ran out of time. Tonight after metcon.

PM-Elizabeth

Elizabeth

21-15-9

Full cleans, ring dips 88lbs 11:45 . . . just missed beating my nemesis :-)

Last time: 15:58 on 10/28/08. I'll take it. ;-)

CFSBR3W1

Resetting the CFSB. Took a week off of serious training. Played around, did some power cleans and got a pr of 155. Mostly did nothing because I had NO desire to do ANYTHING. Happens once in a while.

Anyway, AM workout:

5x3 Heavy Squats

105/125/145/165/185

Everything went up fine. But . . . 165 and 185 felt weird. So I don't know if it was light weight let me get away with crappy technique on the first three sets, or what. I may film and see what is going on because I have a 5 rep max at 195 so the weight shouldn't be a problem. In fact, this is a reset because of the crap training I had the last couple of weeks of Dec., and the crap training I've been doing the last couple of weeks. And point of fact, it went up fine not an issue, just something about the back and hips didn't seem to go as well as it should have. Time for film!

Overhead Lunges and Burpees

5rft

OH Lunges w/45lb bar

21 burpees

This time:

2:35/stopped stop watch/3:18/3:41/3:37

I'll assume that my second round was equal to my slowest round.

so that would be 13:14 + 3:41 or 16:55 or about two minutes improvement. I like that. More weight, faster time.

Previously:

5 rft

Overhead lunges, 50ft, 45lb bar (2 x 20lb dumbells)
21 burpees

18:45 = 2:46/3:53/4:24/4:05/3:37

And last time was with dumbbells so that would be slightly harder on the oh part?

Crap Parenting: the Puppet Show AND Spinal Tap version

Building a puppet theatre using a cardboard box for the daughter. I say: "we need to attach this part here, to this front stage part".

She says . . . and this nearly made me weep tears of joy:

"Let's use duct tape!"

Like I said, I could have cried on the spot.

SAMBAS!!!

Got the new shoes!!

Dang.

God Speed Number 6 Be seeing you.

Please say "Hi" to "KHAAAAAN!!!"

CFSBR3--Deadlifts week 2

Hard Day.

AM-Second week Third rotation.

Deadlifts:

3x5
150/180/200

21-15-9 @ 145lbs

PM-Kettlebell wod at Cfit Plano

4 rounds
20 swings to goblet squat
100 meter lunge
20 kb snatch

26 minutes @ 16kg

CFSBR3-Front Squats

An Okay day . . . not great.

Front Squats

5x3

110/130/150/170/190x2 (f)

But, Heavy Squats 15x155 (pr)

Then a short hard metcon . . . so I picked that mainpage pullup monstrosity from a couple days ago. What a cluster fark that turned out to be.

I knew that 10 rounds at pack just wasn't in the cards, so I did a mod:

5 rounds

1 weighted pullup @ 25lbs
3 dead hang pullups
5 kipping

I broke that more than I did my mother's heart . . . barely . . .

11:48

My pullups seem to have gone seriously downhill . . . not that they had ever gone all that far up hill . . . .

CFSBR3 Shoulder Press

Did shoulder press today (switched with the fs/hrep backsquats, that'll be tomorrow am)

3x5

60-80-100lbs

10-7-4 @ 75

Then Bingo from the mainsite had posted this:

WOD
7 RFT
3 Power Clean 125# (working up to BW)
4 Burpees

This looked really good, because I figured that there was no reason I should have to break the sets (at that weight) so I did the same thing.

3 power cleans @125
4 Burpees

4:59

That said, and done, I need to work on my cleans . . . and this that and the other thing . . .

CFSBR3--week one-heavy metcon

Wanted a short heavy metcon.

Davie sent me a list of them.

Did this: (and it took care of some of my left over handstand pushups . . . )

3 rft
7 hspu
7 thrusters @ 105 (used 95)
7 hpc @ 105 (used 95)

Now, why I decided to do an over head workout when I did like 30 make up hspu subs yesterday, I do not know. I am good at bestupiding myself . . .
Thrusters unbroken till the last round. Just like my character . . . .

Anyway: 7:30

Most of the time was spent getting/staying upside down. I would imagine this is a sub three for someone with that . . um, oh yeah strength thing.

This was a good one. You could do lots of varations. Like heavier. Maybe do pullups instead of hspus?

Great jobs to have!

If you already have them!!

Whooohooo!!

I know business/employment writers need to write something, but some of these things are heeelarious:

http://hotjobs.yahoo.com/career-articles-6_jobs_that_thrive_when_the_economy_falters-619

Hopefully, in the 7 years before this recession, you: went to college, went to law school, and then whammo!! Yay!! Recession!!!

Again, another one: budget analysts: 6-9 years experience . . . Cool! That new chick over in marketing who didn't want to go out with you? She better know who's the man NOW!! The other thing is that "median" salary is weird . . . 55k ain't no chump change, but that's the MIDDLE value. It says nothing about salaries at the top, and nothing about the ones at the bottom. Do they spike up on the "mo money" scale? I mean, you could have 49 at 25k 49 at 56k and those two in the middle at 55 and whoohoo! Median! You're so important you'll never get a raise!!

CFSB-R3

[quote author="bingo" date="1231319891"]So wait...if I show up in Ramona you'll feed me?[/quote]

I still think they gypped Metric by not making him eat before his workouts . . .

Anyway . . .

AM

3x3 Deadlifts

150/180/200

20x145lb deads

PM

Lot of skill work

5x100 meter dash @ 70% effort

5x5 box jumps 20"/24"/24" + one 20k bumper/24"+2 bumpers/24"+3 bumpers

Then a guy at the gym wanted to do 30 muscleups for time, so I joined in.

He did 30 muscle ups.

I did muscleups in singles (about 3-4 when it was getting to long between them and I was missing too many) until I had to go to jumping . . . which then basically turned into jumping ring dips . . . then jumping struggle ups . . . 7 something . . .

Murph Suffer on Saturday

Crossfit Plano, Suffer on Saturday

"Murph"

Chose to do the half

800 meter run
50 pullups
100 pushups
150 squats
800 meter run

23-24 something . . . forgot to write it down . . .

Will attend to shoulder press later . . . that should be fun . . .

And something going on . . . check out last half murph . . . that's like a five minute difference, and it's not in the good direction.

Ugh. Note to self . . . no cheese fries the night before. Ugh. I'm a fat bar steward.

CFSB Week 6 rotation 2 Front Squats

Front Squats 5x3
105/125/145/165/185(pr)

Back Squats 12x155(pr)

Power Clean 145(pr) . . . needed to pick it up and it was on the floor . . so figured I'd try it . . . it popped right up.


Met Con

1/2 Angie 12:19

Pullups are the bane of my existence. And compared to last time, this was a 2 minute plus bust. Ugh.

4:49/3:13/3:08/1:07