Sunday, December 26, 2010

Ain't no resolution . . . cleans and rowing

Needed to do something to get my fat a** back in gear


3 dumbbell clusters, 45lb dumbbells
500 meter row


Wednesday, November 17, 2010

Hotel gym half angie


Odd how if you don't do pull ups or push ups for 8 weeks ... They don't go so hot in a wod

Tuesday, November 16, 2010

Broken Bear something or other.

Hotel Wod:

Amrap 12

5 db deadlifts
5 hpc
5 thrusters

35lb dbs, way too much dumbbell staring but 9 rounds.

I took that from a Coach Rutt wod, and since I got so many rounds I know I 'effed it up. Probably should have thrown front squats in there or full cleans . . meh, I about wanted to throw up anyway. Weak sauce.

Update: I did it right, but did it for amrap, unlike the previous version where I think I did it for 10 rounds or something. Maybe 7 rounds more likely. I dunno, didn't write it down . . . doh!

Sunday, November 14, 2010

Deads and Presses


max @ 100 = 10! pr! Whoohoo! 1000 lbs of work overhead!


max@ 280 = 5 PR

I had more in me, but that was my “PR” number, i.e, the number in my head at which all motivation stops . . .

Tuesday, November 9, 2010

Terrible tuesday

3 rft

20 kb swings @ 1.5 pood (54lbs)
15 wall ball 10' @ 20lbs
10 pullups


Sunday, November 7, 2010

Squats, deads, shoulder press


max @ 265 = 7 I might have got 8 but cant count . . . actually one of the first times my legs have gotten serious tired from the pushing. Still a PR though.

Shoulder press

max @ 95 = 11

Might be a pr. Records are sketchy.
max @ 175 = 12 Not a pr at that weight but not breathing squats either. 5, then 4 then the remainder with just a breath or two.

Tuesday, October 26, 2010

Squats and some cindy mashup

Squat day

5x 150
3x 170
max @ 190 = 8

My pr at that weight is 10 so I"m happy with that

Then 5 rft

1 1C&J @ 145

5 pullups
10 pushups
15 squats


As always pushups were the boggy part.

Also, first time using 145 lbs in clean and or jerk wod.

Had one ugly "crossfit jerk" with push out at the top, but the others were good enough.

Saturday, October 23, 2010

deads, presses, chin ups

Shoulder press

5x 80

105x max = 7 (pr tie)


5x 225
3x 255
max @ 285 = 4 pr

Dead hang pullups

11 @ body weight
5 @ 25lbs
3 @ 35 lbs

Saturday, October 16, 2010


Not sure the warm up of "go to the fair and eat crap" was the right one, but it kinda worked out:

max @ 270 = 5

Had I known my pr was 5 at that weight I would have stranahaned the weight up one more time . . .

But that's a year old pr so I'll take it and see if I can't get it going further on up in the next couple weeks.

Friday, September 24, 2010


The rehab continues:

Deadlifts 3x5 135/165/185

No problems.



115lb thruster
muscle up


Had some band contraption for the muscle ups (my garage blah blah blah . . . not enough height, me, not enough ability blah blah blah) and that didn't work so hot so went back to seated mu progression.

Thrusters unbroken so should go heavier next time.

Then cashed out with some ktes and 75lb good mornings

Tuesday, September 21, 2010

squats, Michael

3x3 Squats


Not bad 3 weeks after back incident, happy with that

1/2 Michael Row your boat

500 meter row
25 back xtn (2 rounds of good mornings with 45lb bar and then when that seemed to be more than I should be doing to my back, 1 round of supermanses)
25 situps anchored


Sunday, September 19, 2010

shoulder press, rowing

Shoulder press:

105 x 4 . . . that's less than I've done lately, I think that I was suffering a bit of ring row hangover . . . shoulders just not there.

Then 8 minutes of pain . . .

4x500 rows

1:46.4 (okay, I pause here to inform the dear readers of my stupidity . . my first goal, before setting butt on rower seat = all less than 1:50. When I got the 1:46, semi pacing, I thought, well, lets stay below 1:47 . . . )
1:44.1 . . . whoohooo
1:45.4. . . . Okay good, the hardest one . .
1:46.6 . . . whoa, met the goal, but ouch . . .

Which makes me wax poetic, a C2 Haiku:

O Cursed Rower,
Your seat slides and your fan whirs
causing booty pain

Saturday, September 18, 2010

Front squats and some stuff . .


I have a record that I have a 5x175 fs. That means I need to bump that up. To break that, will be 4 weeks.

Felt pretty good. THEN I wanted to do the rowing wod: 500x4 . . but the monitor was conked out again because I left it in the garage too many hot days in a row . . .

So, 16-10-4 (stupid rep scheme, but par for the course, I wanted 30 reps . . . )

Ring rows

db cleans 35lbs

cleans unbroken . . not super speedy, but unbroken


Crossfit: where figuring out the workout takes longer than doing it . .

Did a lot of shoulder rehab/prehab type stuff:

Y's, T's W's. Band stretch. Behind the neck band pull down with a band.

Tuesday, September 14, 2010

squats, back test, 1000 meter row

Squats, back test

3x125,145,165 all good


1000 meter row: 3:28.0 (pr tie, though I didn't record the tenths last time . . ha!)

Saturday, September 11, 2010

front squats db bear complex

[quote author="TexasPatrick" date="1284270381"]Front squats

5x 80/100/120/140/160

deadlift therapy: 20x105

dead hang pullup practice

5x7 (worked out to 8-8-7-7-9)

Then the first dynamic clean wod I've done in a couple weeks:

Coach Rut's DB bear complex

5x db deadlifts @ 35lb db
5x db power cleans
5x db thrusters


Very very slow, but I was pausing to reset between rounds and was trying to over emphasize form.

It still sucked so bad I couldn't believe it. Thanks JTM.

I cannot fathom trying to do 20 rounds of that . . . even if I drop to 25 or 20lb dbs. I need to spend more time with my friend Coach Rut. I've got dbs at the gym in the hotel when I travel . . . if I can't get to CFNE . . . I can self abuse in the hotel . . .[/quote]

Wednesday, September 8, 2010

Row 5k

Row 5k

More for the activity than anything else

23+ steady state type stuff

Shoulder diary:

Arm still sore in t-shirt off position (when you take a t shirt off, don't know what rotation that's called . . . )

But did the lacross ball for 5 min a scapula? HOLY COW . . . shoulders like BUTTER

The only other one I like like that is the quad stretch . . . you feel smooth when you walk.

Back diary: Back acting up more than I wanted, so that's why 5k.

Tomorrow we'll see. No hitch in my get along then 15-20 deads @ 95 and then something short and nasty. Maybe some sprints? Work up into full speed?

Tuesday, September 7, 2010


3 rft

250 meter row
3 fs @ 125
15 situp
20 box jump 20"




pullups dead hang 8-7-6-7-8 (2 min rest between)

Shoulder diary:

Seems the tgu's didn't agree with me. Not sure if it was the left or right ones, since the left one's hurt the down arm, but the right ones didn't hurt. The "crucifixtion" pose hurts the right arm.

Again, this is different than the stuff I had a couple years ago. It's not in the same place.

Tonight the only thing was pullups, so we'll see how it is. yesterday also had some pushups, none today.

Sunday, September 5, 2010

Shoulder press and other nonsense.

65% x 5 70
75% x 5 80
85% x max reps 92.5lbs 10


Sotts press 45lb

Got through the 21 round and then I couldn't keep my left arm in the air, so I dropped to 35 and then finished it out.


Holy cow that was a slog.

Shoulder Diary:

Arm was sore this morning, push ups yesterday?

TGUs right arm, when in the down position (left arm extended) is sore on get up.

Back Diary: Little more sore than usual. Either the get ups or the sotts press were probably the culprit.

Saturday, September 4, 2010

Front squats and nonsense

Okay feeling better, actually did something that looked like a real workout today.

5x5 Front Squats


Then 3rft

250 m row
10 bucket push ups
20 squats


Sunday, August 22, 2010

two days of grief

Saturday Suffering:

3x3 deadlifts

240-260-280 . . hard but doable.

Sunday suffering . .

3x15 shoulder press @60, Starr Rehab.



Burpees (subbed rowing in descending distances: 250 m, 200 m, etc because pushups are still problematic)
Box jumps

15:58 . . . I can't imagine what that would have been with actual burpees

Sunday, August 15, 2010

Squats and pullups and shoulder press




All went really well. Full depth good stuff, felt strong.

shoulder press rehab: 35lbsx25x3

Then because I am stupid:

3x5 weighted pullups 20lbs

Thursday, August 12, 2010

deadlifts and loserishness . . . ugh.

Well, this was a bust . . .



220, 250, 280 f 1 rep

Man . . . 280 wasn't. coming. off. the. ground. Maybe 20 minutes of weighted lunges yesterday wasn't such a hot idea . . .

Then wasn't sure about the shoulder in a gtoh setup, it's feeling pretty good, but history tells me that's when I usually get stupid . . when it feels good but isn't really good to go . . so

10 ohs @ 95
100 meter shuttle run

. . . my timer said 2:46. No way. I stared at the bar that long . . . got a phone call during the wod that I ignored but I think that fubared my timer

This was one of the few times where the ohs was failing because my legs gave out.

It's been a posterior chain wreck all week . . .

Tuesday, August 10, 2010


Nothing much today:

Squats . . . to remind myself how much I have lost . . .

5x145, 5x165, 5x185

Way harder than it should have been

Sunday, August 8, 2010

Shoulder press

107.5 = 4


3rft (subs noted)

400 meter run
30 situps (20)
20 toes to bar (10)
10 windsheild wipers (6)


Mad props Unforgibbon. That was grievous.

Saturday, August 7, 2010

F.U. Chris Kemp . . . Painstorm

Because I haven't worked out "long" in a long long time, I figured I'd try it today:

Kempie's 8/2010 painstorm:

Modified, 30 minute cutoff because I knew I didn't want to go aaaaaall day, subs shown:

5 rounds of
3x 135lb ground to overhead 15 slamballs (115lb/20lb)
800 meter run (1000 meter row)
5 rounds of 3 power snatch 135lb 15 wallball (subbed 5x box jump with 20lb vest for power snatch because of shoulder, 20lb wallball)
800 meter run
5 rounds of
3x 135lb ground to overhead 15 slamballs
800 meter run
5 rounds of 3 power snatch 135lb 15 wallball
800 meter run

FU Chris Kemp . . . .

75 wall ball 75 ball slam, 15 cl and push jerk, 25 weighted box jumps 200 meter row . . . 32 minutes . . . I'll take it . . . My 80 wall ball record is like 11 minutes so I'm happy-ish with that.
Hit the first two rounds @ 32 minutes.

That was icky. It was hot. I was tired. . . ugh. But it did the one thing every great wod does . . . makes me want to quit half way through. Now off to the store to buy some cojones . . . I seem to have misplaced mine . . .

Wednesday, August 4, 2010

cleans and such

Practiced my ugly cleans

1x165 then back down to 95 to practice the all the crappy bits.

Then 3rft

250 m row
10 ring rows
20 box jumps


Ring rows don't seem to hurt the shoulder . . . not that I can do them, they were some broke ass sets . . .

Sunday, August 1, 2010

shoulder press/meh . . .

Me, meh. Just Meh.

Shoulder press, repeated my routine from what I now realize to be three weeks ago . . . no wonder I lost mo-mentum . .


5x 85
max at 110 = 2 . . .

Three weeks ago 110 = 5 . . . sigh . . .

Then because nothing like pity squared . . .

2 rounds of 250 meter row and 15 burpees

I just cut that nonsense short . . . something was wrong all the way around.

Just feeling exceptionally weak today (more so than nature usually provides . . . ) I’ve been strict zoning for a couple days and that usually takes some oomph out of everything for a week or so. We’ll see.

Sunday, July 11, 2010

I'll start this:

Shoulder press

5x110 (pr)

Then Kempie's shoulder nonsense:

15 minute amrap

3 shoulder press @ 85lb (not even 50% . . . )
3 strict pullups

20 rounds


First break of press was at round 10, but found my sack (I think it had rolled under my tool box) and made it to 15 again before another break, and then it was switching out 2-1 and 3 the rest of the time.

The pulls were unbroken.

Takeaway: need to hit this up again. Probably at 90-95lbs. Or go the full 20. Ninety or 95 would be uch closer to .5 body weight . . . I am the chubby.

Saturday, July 10, 2010

deads, squats, and some dumbness . . .

Back from my pity party . . . have no idea why I go to those things . . .


3x5 squats deload week: 95/110/135
3x5 deadlifts deload week: 95/135/160

Then AMRAP 15

5x push jerk @35
7x box jump @ 24"

15 +5 + 1

I think with some stones that would be a 20 rounder . .

It was one of the worst kinds of wods . . . the kind where at the beginning you think "this is too light . . . " at some point it stops that . . .

Thursday, July 1, 2010

Deadlift Day

5x 195
3x 225
max at 250 = 8 pr

Coulda shoulda done more. It's funny though, I get that number in my mind "do at least 8" and that's kinda it. But that's nearly 10 at 250. Next week deload.

3x 5x weighted pullups 20lb

Wednesday, June 30, 2010

Push Press and Twisted cheif

Push press


85-105-120-135-150 (2) f


Twisted Cheif:

5 rounds of

3 minutes

3 power snatch 135 (105)
6 ring dips muscle up to the ring dip (no muscle up)
9 squats

1 minute rest


Squats and stuff

Max X 210=7
then stall and 3 rft

15 thruster 35 lb dumbbells
30 anchored sit-ups

That hurt .....

Sunday, June 27, 2010

shoulder press, ashman workout

Shoulder press day:

max @ 120 = 2 . . . wanted 3, so I'll just have to settle for a PR.

I went and checked my records . . . I used to top out at 5x95 . . . now that's the first set . . .

I'm not a firebreather (hahahaha like that was a worry . . . ) and it's taken a LOT of time, but bit by bit . . .

Then 12 min amrap:

5xpower clean to jerk @ 185 (145)

5x ring dip

15 situps

3 rounds plus 4 jerks.

The last round of clean and jerks was tough. I did probably 9 cleans to get the 4 jerks. That's where I lost all the time.

Of note: 145lb power cleans in a wod. 19 145lb jerks in a 12 minute wod.

Wednesday, June 23, 2010

Just a wod . . .

The throwdown, a week or two late

7 thrusters 155 (135)
14 burpees
21 pullups
14 burpees
7 thrusters 155 (135)


That was slow.

I submit, however, that's the first time I think I've ever done 135lb thrusters in a wod.

I knew I couldn't hang with 155 (I don't even think I could do a 155lb thruster . . )

And I was feeling like crap anyway, and wasn't in the mood to do anything, so I figured if I was gonna slog, might as well go heavy.

I think I got done with the pull ups in 4 or so and then the last set of thrusters just . . . . wouldn't . . . . go. 2-1-2-2

Happy with the attempt, gives me confidence on other wods.

Squats and that clean wod from Ashman


max x 200 = 6

Got more than this last week, but can’t recall if I was doing breathing squats or not . . . these weren’t

Then a redo of a power clean wod I need to redo some other time

every minute on the minute 2x power cleans, 10 burpees for every miss.

Have done this at 135, and 145, no misses. Need to make that haaaaard.

Sunday, June 20, 2010

Presses and Front squats

Holy crap . . . I forgot to update my six blogs with my records:

Sunday before Fadda's day stuff:

Shoulder Press

maxx112 = 4

Front squat

max x 160 x 10

Saturday, June 19, 2010

Deads and crap


13x225 (think that's a PR)

The good: every dead was pause at the bottom, no touch and go.

The bad, here it comes:

death by pullup

what a fustercluck . . clock problems, including crazy arse tabata timer that just kinda DECIDES what it will do, never mind what you say

anyway 10 rounds + 8. For all the goddamn pullup practice I've been doing, this is complete and utter crap. So I'll take the good with the bad. I swear, I can work pullups over and over and over and then . . . stop for a week and yay, lose all my gains, it seems.

Frick. Redouble the efforts.

Sunday, June 13, 2010

squats presses

Travelling this week so I can get some metcons in, so today just doubled up:

Shoulder press:

max reps @ 107.5 = 6 (pr)

Then squats:

max reps @ 190 = 8. That was harder than the 10 reps I did two weeks ago. Got 5 and was rapidly losing character so reracked for a second, then knocked out 3 more. Will come back to this . . .

Thursday, June 10, 2010

Deads/pullup ladder

de-load deads


5x each of


Then a pullup ladder. I'm not happy with how my armstrong pullups have translated into kipping. I feel tons stronger, but my grip is weak. I am going to turn one or more of the armstrong days into kipping days to see how that works.

did the ladder: and got 11 rounds +7

Sunday, June 6, 2010

5-3-1 deload and ohs and ctb pullups

5-3-1 deload week,

shoulder press

5x 55,65,75

Then later:

Pack Scale:

21-15-9 OHS @ 95
CTB Pullups:


Breaks were 15-6 for ohs, then 10-5, then 9.
Breaks for pullups were oh, from about 5 . . .

CTB pullups . . . yay! Joining the circle of evil: Exercises where you can do all the work and get none of credit, including such luminaries as Double Unders and Wallballs!!

Saturday, June 5, 2010

Front squats and pullups

Front squats:

Max x 170 = 7 (pr even at 6) (one squidgy rep . . it may have been parallel, but booty didn't touch the med ball) failed on 8

Then max pullups: 21

Disappointing, but for the first time it wasn't the "pulling" part of the pullup that was killing me, it was grip failure. I just couldn't hang on. So, now grip training. I thought deads would help and they do, and the Armstrong helps a LOT for pure pulling strength (I think I'm almost double what I could do in the beginning of that).

So: prescription: More Armstrong. Mix in some kipping (day 5?) and schedule grip work: hangs, etc.

Thursday, June 3, 2010

Tuesday, June 1, 2010

Sunday, May 30, 2010

The retard gets a shoulder press pr! . .

Short wod today, think I got Murph tomorrow . .

Shoulder press:

Stay with me here, I'm rollin' stupid today . .

Was supposed to be:

Max @ 115

So I warm up . . just the bar for 10, 75lbs for about 5.

Then I put on "90". Well in my world, that means 100 lbs . .

I was thinking "gee for 5 this is not super hard, but a bit harder than it should be . . "

Well, since I didn't feel like doing 3 at 5lbs more, I just went to 115 . . .

So 115x3, A big big pr. Most movement in a year.

Saturday, May 29, 2010

Deads and other stuff . . .

Deads and a kettlebell wod


230 x max = 12 = tie from last week . . there is a stupid reason but it's stupid so I won't get into it.

Then a mainsite mashup

with a 2 pood (70lb ) kb

20 tgu right arm
50 swings
20 ohs left arm
50 swings
20 ohs right arm
50 swings
20 tgu left arm

I modded to 1.5 pood kb and
10 tgu right
25 swings
10 tgu left
25 swings
10 ohs right
25 swings
10 tgu left

And gave it a 10 min cut off.

Got to 2 ohs right and was GLAD the time was up. All the time was in the tgu's and they just wore my arms right out . .

Sunday, May 23, 2010

Shoulderpress and other stuff

Just a get it done day . . .

Shoulder press:

max @ 110 (4)

It went well but wow was I sackless mess . . . no aggression under the bar.

And in variations on a theme of sacklessness:



4:30 something. Ugh. that’s a 2:00 at worst. That thing yesterday (the 20/40) had me aching like no one’s business . . .

Saturday, May 22, 2010


Max @ 230 = 12

20 RTOH 115lbs (rack to overhead)
40 burpees to 8’ touch

5:48 ? Messed up the timer so will call it 6. Just wanted to get under the cutoff. Liked this one.

Partitioned 5/10.

First two rtoh un broken. Last two. 3~2.

Wednesday, May 19, 2010

Karen, Crossfit New England, Cleans

Worked on cleans straight across:

3x3 @ 135


150 wallballs (20lb to a 10' target)

Scaled to 120


Tuesday, May 18, 2010

Cleans and situps

Hotel Gym Dia Dos . .

Warmup then

7 minutes amrap

10 cleans 95 (used 2x30lb dbs and that was quite enough thx very much)
20 situps anchored

4 rounds on the dot.

Then cashed out with three rounds of max pushups . . .

after that nonsense that was wrong, 20/15/10. Weak sauce.

Dumbell cleans and stuff

“Cinco De Mayo”

5 rounds, with dumbbells:

5 deadlifts
5 hang cleans
5 push press
5 squats

Maxed out the weight at the Hotel Gym . . who knew 12lb dumbbells could give such a workout?

Actually got up to 50lb dbs.

So 30/35/40/45/50

It wasn’t too bad so there’s more room on the top end. Some day I might . . . just might . . . end up at Rob Orlando’s starting weight hahahahahaha!

Saturday, May 15, 2010

Front squats

Front squats

max @ 155 = 10 (pr)

May have something breathy/fast later.

Was going to do my pullup practice but I somehow cranked my shoulder yesterday and don't like how it feels. Will take a few days off of the pullup abuse and see what happens in wods.

Thursday, May 13, 2010

Deads. jumps, squats


max @ 225 = 11 (pr) (back and grip started acting skanky so let 'er go)


3x 1:00 on, 1:00 rest box jumps 24"


3x 1:00 on, 1:00 rest, air squats

42/36/40 . . . ow . .

Wednesday, May 12, 2010

OHS and 1000 meters of doom . . .

Overhead Squats and Rowing

3x135f (2)

Bruce said it looked like I just lost it mentally like I started looking around before I got the 3rd one up.

Then 1000m row: pr 3:28

I thought I had done this before, but no record of a stand alone 1000 but have some at 3:47 so I'll take it . . .

Tuesday, May 11, 2010

Squats and fight gone bad . . .

Squat day

5x 140
5x 160
max reps at 180 = 9 straight reps (stopped when they would have turned into "breathing squats")

Then two rounds of task priority FGB.

Tried out my new 20lb wallball. That takes longer than 45lb thrusters . . . marked two X's on the front of the house too (8' and 10') . . . might have to explain that later

20 reps or calories of

Wallball 20lb to 10'
SDHP @75lb
Box Jump @ 20"
Push Press @ 75lb
20 calories on the rower

4:41/6:16 (1/21)

Not great, but considering how crappy the wall ball part was, I'm soooort of okay with that. Too much sdhp bar staring. Oddly, box jumps, push press, and rowing weren't all that bad . . . still sucked though . .

Wednesday, April 28, 2010

Push press/pull ups/hang power cleans/burpees

5x3 push press


3 rft

15 hpc @95
15 burpees


day 3 armstrong pullups 3x5 regular grip 3x5 narrow grip palms facing, 3x5 regular grip

Tuesday, April 27, 2010

Fran and Pull ups

bad day in squatville . . .


It was like pulling teeth today.


I should have been up for at least 2 if not 3-4 more on the 195 but I just. didn't. have. it. Ah well.

Short Fran


95lb thrusters
pull ups


Unbroken pullups and thrusters first round, and it fell apart in the middle of the 12 round pullups but otherwise I'm very happy with that.

Sunday, April 25, 2010

Shoulder press and heavy dips

Shoulder Press

5x 87.5
3x 100
max @ 112.5 = 4 (pr), old pr 3x110

Then 50 ring dips with the 20lb vest, no time just for doing.

Metconny thing later.

Saturday, April 24, 2010



Slow and steady wins the race (or at least the age group . . . 40-44).

5k 23:32, slow yet medal worthy HAHAHAHAHAHAA!!

Sunday, April 18, 2010

Shoulder press and other work:

3x80 (did I mess this up? too light? I think I rounded down not up . .)
Max @ 105 = 7 (I think putting the pullups after is the best way for this to go.)

And then I did the pullups:

14/6 (wt . . ?)6/7/5

Great first round . . . crummy for every one after. Weird. Oh well, lay off a week, hard to make the gains . . .

Saturday, April 10, 2010

Grace in a boat, floor press

Floor press:

max @ 155: 10 reps

Then "heavy rowing Grace"

10 C&J 155 (135)
250 meter row

11:05 All jerks done at 9:50 (after two rows too . . . so an inadvertent Grace PR)

See Previous Grace:

Grace as Rx'd. 5/17/09

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


Thursday, April 8, 2010

deadlifts and hill sprints . . .

Deadlift day

max reps @ 230 = 10

Then ten hill sprints on TP's OTHER hill . . .


Wednesday, April 7, 2010

Front squats and rows

3 rounds for time (individually timed)

5 front squats @ 135
250 meter row
rest 1:30

Tuesday, April 6, 2010

Shoulder press/pullups

Shoulder press

max reps @ 100 = 7

Armstrong pullups: Pyramid day:

9 rounds +7 (previous week = pullup pyramid 8 rounds + 8 more. Soooo close to 9. 10 is the big one. 55.)

Wow . . . my max reps sucked from the week before but this was a huge jump . . . weird.

Then a 12 minute AMRAP

10 clapping pushups
15 24" box jumps
40 meter shuttle run

7 rounds and alarm rang when I went to start push ups.

Saturday, April 3, 2010

Deads, rowing, catching up

deads on a deload week:

using 90% of 1 rm, then do

40% x 90% for 5 deadlifts
50% ""
60% ""

So 110, 135, 165

then some handstand push up practice: down to 2.25 inches

Then an attempt at a PR row = all guts no glory: sub 1:35 until 400 meters in . . . then 1:50+ it just got to0 pointless to keep it up.

Yesterday's armstrong pullups:

Max rounds at 5 reps 1 minute rest: 11 rounds.

Tuesday, March 30, 2010

heavy squats, tabata front squats, pullups

Took a deload type of day, tested the back given that I high rep squatted on Saturday and kinda wrenched it. Seems good to go.

3x5 back squats


Then tabata front squats @ 75lbs


Man . . . I could see that turning a stomach inside out . . . that was, light as it was, nasty.

Also armstrong day 3

palm away training sets: 6/6/6
palm facing, close grip 6/6/6
palm away training sets 6/6/5 . . . .

I need to go back to 5's and see how many 5 training sets I can get. This one was tough. Maybe I do this on Thurs? Everything else is going up, but this is stuck. I think I have done the sets of 6 before, I'll just have to dig in and get it.

Monday, March 29, 2010

rest and pull up day

pullup pyramid 8 rounds + 8 more. Soooo close to 9. 10 is the big one. 55.

Sunday, March 28, 2010

shoulder press and pullup day

Armstrong day 1 (5 x max reps 90 sec rest between) dead hang.

14/9/7/6/5 = 41 one of my higher totals and pr on the first round.

Shoulder press, no loss from last time I did this, not better, but haven't worked it like I should.

5x 85
max reps @ 105 = 5 reps

Saturday, March 27, 2010

Saturday Squats

Did 12 high rep squats . . .

made the back ache something fierce after.

Would have been a pr but for a weak re-rack after rep 5. Set went 5-7. Mentally weak when faced with pain. Ha!

Figured discretion was the better part of valor so I didn't hit a metcon. Will bust it out Sunday.

Thursday, March 25, 2010

Deads and "The Godfather"

w/u then

3x5 deadlifts


Then 210x15


"The Godfather"


250 meter row
5 clusters (full clean to thruster) @ 135

Oh, it was a cluster allright . . .

4 rounds 180 meters rowing . .

@ 95lbs.

Tried 115 in a warm up. At the second one I knew that wasn't gonna work no how, now way.

More an issue of clean form, which was awful. I think that screwed things up more than anything. Had real trouble getting the landing right so that I could go to the thruster . . . kept coming way forward.

Anyway, Bruce had the best line: "What kind of evil genius makes a workout where the rowing is the fun part?"

Wednesday, March 24, 2010

Pullups/Box Jumps/Situps



CTB pullups (CTB each round till I missed then I went with regular, no breaks other than loosing the kip)

30" box jumps (24" since while I might have 30" of box I don't have 30" worth of ceiling . . )

ghd situps--Subbed anchored situps

Did 10 ctb pullups on the first round which was nice.


Tuesday, March 23, 2010

Squats and pullups and stuff

Armstrong day 3 (3x5x3 regular/close underhand/regular)

Will try 6 next week


Squats 3x3

195/210/225 tied my pr


12 minutes amrap

15 jumping squats
5 hang power cleans @ 95
5 thrusters @ 95

6 rounds 15 squats, 1 hpc

Just some pullups

Two days of Armstrong

Max set day:

13/8/7/5/6 (39) PR (the 13 is a pr anyway, max dead hangs)

Pyramid day 8 rounds plus 6 (42) (Another PR)

Sunday, March 14, 2010

Row and cindy in a vest . . .

Wearing a 20lb vest:

500 meter row
3 rounds cindy
500 meter row
3 rounds cindy
500 meter row


That was one of the most awful things I've done. I wasn't feelign 100% but maybe 98% and that didn't help. It was sucky from the get go. Seriously mentally challenging when you're working out alone to keep from slowing down. There's one round in there, though I wonder if I did the pushups and the squats. It was getting hazy.

Saturday, March 6, 2010

Front squats/deadlifts/overhead squats

In the garage

Front Squat:

3x5 135/155/175

Then 15-12-9

Deadlift @ 185
ohs @ 75


That was a crummy workout. I started the deads cold, i.e., didn't do any warm up reps at lighter weight and my back seemed kinda funky in that I couldn't seem to hold position at speed. Don't think there was anything wrong going on, just seemed like I was fighting for every rep and that shouldn't have been the case at this weight.

OHS were unbroken which means they were probably a touch too light.

On a better note, Bruce, the guy I have been working out with had a pretty good day, his front squat at 135 today looked MILES better than his max front squat at 115 did 5 weeks ago.

Friday, March 5, 2010


Squats (oddly fitting since the negative is “ain’t done squat” which is about what I’ve accomplished since Saturday).

3x3 175/195/215

then 3x250 meter row 30 seconds rest


Oh and a funny observation that when I warmed up with the rower, I do about 500 meters and play around on it, but it was kinda hard to get in the groove. However AFTER the squats I seemed to be able to get my 500 split time at or under 1:30 for the 250 meters when I wasn’t even close in the warm up (and I usually try and mix up some hard pulls with easier rowing.) I would have thought I would be trashed, but not really. Not that those times were anything to write home about but still.

Saturday, February 27, 2010

Lots oh goodies . . . . . Front squat, high rep back squat, pullups for time

Front squat:



Thought the last rep was a little shallow . . . no Bruce to spot today . . tried for a 4th and that was a no go.

High rep back squat: 10x185 crappy but got it.

Then 100 pullups for time: 9:45

25 1:23 (1:23) Okay . . . would still be a crappy fran . . .
50 3:43 (2:20) Wow . . . wheels falling off early
75 6:22 (2:39) Cool . . . consistent mediocrity
100 9:45 (3:23) I had more wheels to fall off . . who knew?

Oh and I got a palm tear . . . um, am I in the club now? Yay.

Thursday, February 25, 2010

shoulder press and pullups

Shoulder press, continuing the 5/3/1 Ashman protocol . .

5 reps @ 75% of 90% of 1rm = 85 ((125*.9)*.85)
3 reps @ 85% of 90% of 1rm = 95
max reps @ 95% of 90% of 1rm = 105 (is really 106, but I'll take it)

5 reps

Armstrong pullups max training sets 60 sec rest.

First bust day on this one: tried 7s.

No go.

3 rounds and 4 pullups. Back to 6 next week.

Wednesday, February 24, 2010

Deadlfts, and Jay Ashman nonsense





Amrap 10 minutes

5 front squats @ 45% of 1 rep back squat max so 100lbs
10 clapping pushups (got three rounds, then went to straight pushups)

9 rounds, 3 fs.

Squats and Tabata

Squats 3x5


Then a "Tabata This" version, half rounds but no rests:

Row (cal): 8/8/8/7
Squat: 15/18/17/15
Pullups: 10/8/6/5
Pushup: 13/10/7/7
Situp: 13/11/10/9

That was hideous.

Friday, February 19, 2010

Deadlifts and cleans

Today in the hobo gym:

3x5 deadlifts


15 @ 205.

Then our first semi bust of a workout.

10 minutes

At the top of the minute, 2 power cleans @ 85% of your 1 rep max. Every time you drop it (fail) you owe 10 squats at the end.

I took 135, Bruce took 65. No fails. Means my working power clean amount , at least 2 with rest is getting higher. Good practice, just kind of a metcon bust. Shoulda done death by clean or somesuch.

Thursday, February 18, 2010

Squats, then thrusters and burpees! Yay burpees!

Squat day in the Hobo gym.

Me 'n Bruce did

3x5 (well he did 3x3 because he's still moving up)



3 rtf

3x thrusters @ 125
10 burpees.

that was the longest damn 5 minutes of my life.

5:30 something.

Most weight I've used for a thruster in a wod ever. Sucked. Did 3 rounds with 7 thrusters of 115 and had relatively few problems. This went: first round unbroken, 2nd round 2, drop, 1, third round okay, f**k, I was Mr. 2 for 1, two attempts before getting one overhead.

Thank goodness I didn't go stupid and pick 135 as my thruster weight.

Monday, February 15, 2010

Here's a catch up post so that I have it on the boards . .

Was in Boston last week but couldn't make it out to see any of the Boston Brand Xers so I found out that the hotel had a pullup bar . . . about 1.5 feet from a mirror . . . kipping was . . . interesting . .




db cleans @ 40lbs



3 rft

10 db push press @ 50lbs
30 situps


Crap Fran:

db thrusters (35lbs)
pullups (with the fun of hitting the mirrored wall . . . )

4:42 Weak.

The pull up bar was like about 3/4" so it was strangely wearing and then I couldn't get the kipping rhythm. Still, no excuse. I'm sick and tired of not having pullups. I need to just chip, maybe short sets, like 7 drop 7 drop. I bet that works better .

Sunday, February 7, 2010

shoulder press and armstrong pulups

Shoulder Press

Max reps @ 95 = 8

Armstrong max pullups in 5 sets

11/8/7/7/4 Had a complete lack of character on the last round. 36. Compared to last thursday which was 40 (12/8/7/6/7).

But compared to Week two which was 31 pullups, this is pretty good (well, the 40 on Thurs was an improvement . . . )

Shoulder presses were from the 5/3/1 style on Jay Ashman's site that he's taking from Jim Wendler.

Working weight is taken from 90% of 1rm. So my 1rm is 125, 90% is 112.5 (110), But week one was 5x65%, 5x75%, and max reps @85% of that 90% so 75lbs, 85, 95.

Next press day (wendler)will be

70% x 3
80% x 3
90% x max reps

So 3x 80, 3x90, max reps at 101.5 (I do have 2.5 worth of chains . . . )

Saturday, February 6, 2010

front squats, high rep back squats, cleans and ghd (subs)

3x3 front squats


depth good, a little elbow dippy on the last couple @ 180

high rep squats 12 @ 180

good depth, painful exercise.

3 rft

10 c&j (power, and push) @ 95
30 situps (anchored)


Considering this a 10 minuter, meaning need to bump the weight on the c&j, probably was a little low because situps were broken but c&j were not. Alternately could do a clean, rather than power, and further annoy myself.

Thursday, February 4, 2010

Deadlifts and some Ashman nonsense . . .

3x3 deadlifts



Amrap 10 minutes

10 kettlebell swings
10 goblet squats
10 reverse lunges

6 rounds on the dot

Armstrong pullup day

picked max effort day as my repeat day

12/8/7/6/7 = 40, up 4 from Monday, PR for a total.

Wednesday, February 3, 2010

Pullup Day Wednesday

Weak sauce day, only got the pullups done . . .

AMRAP work sets @ 6 reps

think I got 9. Doh.

Will stay with 5 reps for the 3rd and 6 reps for the 4th day for a while.

Tuesday, February 2, 2010

Squats and ROWING yay ROWING

Me 'n big bad Bruce in the box!

3x3 squats

175/195/215x2 (f)

Had to drop the last rep. First time I've done that in a looong time. Ticked me off. I was stronger 6 weeks ago. Ugh.

Then 5 minutes and 2000 meter row: 7:27. I hate those.

Armstrong pullup day 3, 9 sets, 60 seconds rest between sets:

3x5 regular grip
3x5 close chin up grip
3x5 regular grip

Note: this is starting to get hard. That means from here on out I expect gains to be incremental. This is where the rubber hits the road.

Monday, February 1, 2010

Armstrong pullup day pyramid:

1/2/3/4/5/6/7/8 +5 +3 max . . . pitiful last set but: 44 total pullups. HUGE increase over last week. Skipped right over the 7 set and shot to 8. 9 is gonna be a bugger.

Compare to:

Monday 1/25/2010

Pyramid: 1-2-3-4-5-6 + 6 then max set of 6 for 33

Up from


1/2/3/4/5/6 + 6 +4 max set
Total 31

Sunday, January 31, 2010

Pullups and shoulder press

Shoulder Press:


100 straight sets

Pull ups: 5 max sets:

10/8/7/6/5 (36, down 3 from last week). . . at least I fail in a graceful consistent manner . . .

We'll see what pyramid day brings tomorrow.

Saturday, January 30, 2010

front squats, high rep back squats, snatch wod

3x3 front squats


Highrep heavy squats


Then mod of the main site three flavors of snatch

5 rft @ 75lbs
5 power snatch
5 snatch balance
5 ohs


Went back and forth over the scaling, decided 95lbs I can ohs, I can power snatch, but the practice snatch balances were just not happening. After finishing and realizing I would have been there all day with the 95, I’m happy enough. Way to much bar staring. The oly lifts I have trouble linking together . . . I try and set up quick, but I still seem to stare at the bar a lot.

Wednesday, January 27, 2010

Deads and junk




Then 5rft

10 pullups
10 pushups
10 squats


Armstrong pullup day max training sets 5x got 12.

Tuesday, January 26, 2010

Squats and some evil lunge thingy

Heavy Squats 3x3


Hard but doable.

then 10 minutes:

AMRAP 10 minutes

20 lunges
10 db push press 35lbs

7 rounds plus 20 lunges. The booty hurt.

Armstrong pull up day 3 week 3

3x4 normal grip
3x4 close facing grip
3x4 normal grip

Went fine. Tomorrow's work sets = 5

Monday, January 25, 2010

Pullup days

Sunday 1/24

5 sets max reps


39 total.

Up from last week

11/6/5/5/5 (max dead hangs, 90 seconds rest) 32 total.

Monday 1/25

Pyramid: 1-2-3-4-5-6 + 6 then max set of 6 for 33

Up from

1/2/3/4/5/6 + 6 +4 max set
Total 31

Saturday, January 23, 2010

Front Squats and death by 10 meters

Me ‘n Bruce in the Garage:

FS/ HRBS day

FS 3x3


Felt really good.

High rep back squat:


Felt strong today. Have no idea why. Yesterday was cheezeburger fajita margarita day. Who knows?

Then “Death by 10 meters” 14 rounds +14. I goofed up and slowed down on one of the laps like 13 where I thought I was done and lost a few seconds where I might have gotten that 15 round . . . of course, I would have been sucking even more wind by round 16.


Thursday, January 21, 2010

shoulder press and fgb

In the Hobo gym with Bruce.

3x3 Shoulder press

100lbs straight sets.


2 rounds of Task Oriented FGB (is that the right term?)

20 each of

45lb thruster (wall ball sub)
sdhp 75lb
box jump 20"
pp 75lb
calories on rower

Frack that was sucky.


1:00 rest between rounds. Trying to jump after the 1st set of sumos was . . . interesting.

Tuesday, January 19, 2010

Squats and Bruce in the Hooose!

Bruce came over and we did

3x3 squats


Then ten minute Amrap

7 power clean @ 95
14 box jump 24"

4 rounds and 7 jumps . . .

The 95lbs was a tactical choice. I should have done this heavier, but my clean was crap. I started at 125 which I could "clean" but wasn't getting the right feel. If I do a hang clean, no back problem. If I do it from the floor, something is hinky.

Nice having Bruce in the hobo gym.

Did the Armstrong pullup work: 3x3 regular grip, 3x3 close chin grip, 3x3 regular. Tomorrow work sets of 4x

Monday, January 18, 2010

Rest day, pullups

Armstrong pullup day, week 3 pyramids

1/2/3/4/5/6 + 6 +4 max set of after? Weak.

Total 31

Previous week (all I have in my records is the week before: 5 rounds + 5 + 5 max set so 5+5+5+4+3+2+1 = 25 . . . wow a bit of a bump . . .

Sunday, January 17, 2010

Shoulder press pullup day

Shoulder Press Day:




then some playing around with dead hang pullups and ring rows. Mellow day.

Armstrong pullup day (moved day one to Sunday so I can skip Friday which I do anyway).

11/6/5/5/5 (max dead hangs, 90 seconds rest) 32 total.

Last week 10/6/6/5/4 = 31

Then some ring rows for fun. Since I was tearin' up the shoulders and back . . .

Saturday, January 16, 2010

Highrep Heavy squats and Kempie's welcome wod

Squats 10x165

(next week 10x 170) I need to reset, maybe next week I do 180x5 then work up? Or ever week I do 10 and move up 5-10lbs?

Then Kempie's wod


Ring Dips
KB swings (1.5 pood)

7:02 PR!!

Last time was 7:55!! Holy Cow and I was frickin' lollygagging through the ring dips. Ug! They were the biggest time sink. Swings unbroken and this time was faster than my time with the 35lb swings! Wooot!

Compare to

Thursday, January 14, 2010

Deads and evil

3x5 Deadlifts


rest a few then


5 DB clean and jerk @ 35lbs
5 pullups
250m row

12:49 . . . actually seemed shorter . . . ow.

Armstrong pullup day: 3x with 60 seconds rest 22 rounds. Next week, training set is 4

Wednesday, January 13, 2010

Push Press and Power Snatch

Push Press 1 rm

145. Quit there. I've gotten 155, but that wasn't going to happen today.

Then 10-8-6

power snatch @ 95
broad jumps


Armstrong pullup routine week 2, day 3:

2/2/2 overhand
2/2/2 palm facing pinkies touching
2/2/2 overhand

60 second rest

Tuesday, January 12, 2010

Power cleans and jumping fun

Power clean 1rm . . . complete bust.

My PR is 175. Couldn't get 165 at all today . . . ugh.

Then 5 rft

5 burpees (touch 8' ceiling)
7 power cleans 115
9 24" box jumps

completely sackless 10:44. This should be about a 8 minute wod . . . ugh.

Also w/u with armstrong pullup week 2 day 2, pyramid pullup day

5 rounds + 5, then a max set of 5.

Monday, January 11, 2010

Rest day

Nothin' but pullups

Armstrong pullup week 2 day 1

5 rounds max pullups, 90 seconds rest between

All dead hang

10/6/6/5/4 (31)

Sunday, January 10, 2010

Squats and some sacklessness . . .

3x5 @ 95% 1rm, straight across, 60 seconds rest between sets.





150 meter row
10 pushups
10 kb swings (1.5 pood, rx was 2 pood . . . and wearing a 20lb vest)

9:43 . . . forgot to start the watch so added my last row time to it 30 or so.

Really wasn't into it tonight. Really wasn't.

Saturday, January 9, 2010

Push Jerk and Tabata Rowing

Push Jerk 6x2


Tabata rowing: 16 intervals 20 seconds work 10 seconds rest

1826 meters ugh.

No pullup work today. Missed yesterday's pullup day but last week was kind of a warm up test week so I don't think it will matter too much.

Thursday, January 7, 2010

power cleans and fun stuff

Power cleans

1x165 F

That was just wrong. My 1rm is 175. 165 should gone up fine. Somehow I lost me nerve getting under it. I'd get it up fine but couldn't close the deal.


5 deadlifts @ 200
5 each arm db snatch (started at 35 . . . that was mistake, dropped to 25 when I couldn't get keep it stabilized overhead)


That was completely pathetic. Hmm. Not doing deadlifts, makes deadlifts harder, not easier. Well, that hypothesis tested out just fine.

the 35s were good till round 3 but very slow. I was fine with this being a heavier slower wod, after yesterday's burnfest, but still. I had been practicing the db snatch, but not at speed so the wobbles got really pronounced.

Also Armstong pullup day 4 week 1

As many "training sets" as you can do with 60 seconds rest. Do training sets until you can't anymore.

Tried training sets of 2, since Weds., 9 sets at 1 were perfect, and the advise was to go to a higher training set and see if you can get 9 sets. I got 25 before thinking, I might wear out by 10 pm. Next week is 3 per training set. That I know won't get 25 sets.

Wednesday, January 6, 2010


Still getting back in the swing of things:


135/185/215 (yeah, I know, don't ask because I don't really know)

Then pantywaist "Kalsu"

Kalsu is 100 thrusters (135/95)

Done like this:

At the top of every minute do 5 burpees, then max thrusters until you reach 100.

I knew 100 of anything would be a slog so I wanted something much shorter and sharper so I did

50 thrusters with a 45lb bar.

And it still took 5 minutes (being in shape would help . . . and some day I might get there).

I'm not often oblivious to where the pain is in a wod. This one completely snuck up on me.

1) If you EVER want to finish you can't lollygag.
2) The 5 burpees are destroyed and destroy your legs over time for the thrusters.
3) You find yourself racing because you know more burpees are coming.

I think you could do a lot of WODs with Kalsu style elements.

Tuesday, January 5, 2010

Squats AMRAP

Squats 5x3


Not a particularly good showing. I slowed down too much in Dec. Lost momentum. Was going for 210 but that was a forgone hope . . figured it’s been 3 weeks I’ll take what I can get.



10 pistols (alternating legs to parallel)
10 ring pushups
40 meter shuttle run

7 rounds.

Sunday, January 3, 2010

Half Angie . . .

half angie 12:07

50 of each pullups/pushups/situps/squats

Situps were anchored . . . didn't help.

Compare to

Half angie backwards: 10:06

The last time I did a plain jane half angie was 12:19, a year ago

And about a year ago October: 10:04

Friday, January 1, 2010

Why do I do this?

And because my birthday was 12/1

TP's golden rule wod:

7 rft
5 hps @ 75
5 pushups (pullup bar is out in a swamp)
5 box jumps (30.5" . . . Super Genius . . . )
5 thrusters @ 75lbs


couple o' thoughts:

Should have staggered the barbell exercises. It was evil with the HPS following the thrusters, just as Bob G said, but I wonder if delaying the fatigue in this would have made for more intensity in the later rounds? Maybe hps/pullups/thrusters/box jumps

In my garage, doing a 30" box jump, you can extend your hips, but it's wiser not to extend your neck . . . hands over head on the finish is a good idea . . .

I found myself muttering FU TP . . . .

Oh, and that was making me nauseous . . nice.