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