Wednesday, November 16, 2011

Wednesday nonsense

Shoulder press:

5x95 5x 105 (f 3)

Box squats


4x 50m one handed farmers carry 2x55, 2x70lb

Tuesday, November 15, 2011

Tuesday stuff

45lb dumbbells:

bear complex

5 dl
5 hpc
5 thrusters

5 rft, 30 sec between rounds

There's probably a time but I screwed up the first couple of rounds

Monday, November 14, 2011

Sunday Silliness

Clean and Jerk practice


3x5 @ 75lb

3x7 strict pullups


Half Jackie

500 meter row
25 Thrusters @ 45lb
15 pullups


Wow, amazing how many "lack of character breaks" you can stick into such a short workout....

Saturday, November 12, 2011

Monday, November 7, 2011

Sat and Sunday-weights and stuff





Weighted dips

5x +10 +15 +20


5 rft

5 push press @ 85
10 box jump @ 20”


Improv wod. Still gave me Fran cough though ...

Sunday, October 30, 2011

Sunday Litvies



5 rounds of

5 db front squats, 100 meter row. Full rest between rounds.

5 @ 35/18.1
5 @ 35/18.1
5 @ 35/18.6
5 @ 45/18.5
5 @ 45/18.7

Decided the 35s were easy enough that I should move up. Next time, 45's across... or just go to barbell litvis at @100 or so.

Enjoying the waves of nausea now...

Saturday weights....redux



130/150/170 This is starting to get at least the slightest bit more difficult



130/150/170 Still easy. Am resisting the strong urge to bump up more than 5 lbs a week in increases. Think that I need to just keep it that way and get where I get.

11/5 175
11/12 180
11/19 185
11/26 190
12/3 195
12/10 200
12/17 205
12/24 210
12/31 215
1/7 220
1/14 225
1/21 230
1/28 235

Weighted Dips

3x7 at +15, +20, +25 (f) 4

That seemed a bit weak.

Then some assistance stuff:

3x8 back xtn +5lbs Easy. Bump up to 10 next week.

Barbell hip thrust.

It was pointed out to me last time I was at Brand X I was weaker in the hips than I was in the pull from the floor. I was having some trouble finding chains that weren't an arm and a leg, which is one way to train this, but then ran across this version of the same thing. The article on EliteEFTS said some guys can lift more than their raw squat. So I figured 135 would be doable...ha!


3x8 @ 95lbs.

I couldn't lock out 135 yet so I just did the 95. That was crazy hard in the "wow, this really targets and wears out your backside" sort of way...

Monday, October 24, 2011

Kettlebell and pullups

Just a git-r-done wod…


kb snatch, each arm 1 pood
pullups—maxed out then went to assisted

no time, took two songs on the Ipod though….

Saturday, October 22, 2011

Squats, deads, heavy must be Saturday....

[quote author="kempie" date="1319335731"]
To be fair mate it makes a huge deal if you are doing something or just sitting/ standing around. J.ust realised while talking to Jane today that if I popped off a couple of rounds of the CFWU every class I'd stay warm and get better at the basics. All that said, after over 2 hours of coaching I was seriously cold without any coffee ...

Cheers, kempie[/quote]

Aye Mate, that's true. But the Scots were sitting around about to melt... ;-)

Haha! Yeah, we felt fine-ish in shorts and all...


3x3 Squats and Deadlifts


Back isn't bothering me at all. May begin to work into more dynamic stuff a bit at a time, cleans etc.

3x7 Weighted dips:

7+10, 7+15, 7+20

3x8 back extensions

And just to play around 10x box squats @95lbs. Interesting.


Sunday, October 16, 2011

Endo wod..

Amrap 15

3 15' rope climbs (15 tire sled drags with 70ls)
10 kb swings 2 pood (1.5 pood)
20 pushups

4 rounds + 11 pushups

Quite the crappy little wod...

Saturday, October 15, 2011

Squats, deads, heavy dips...


squats: 120/140/160
Deads: 120/140/160

The rehab continues well. 145lb power clean just to see if I could. Went up fine.

Weighted Dips: 3x7 +5 +10 +15

Ring dips just to see how many I could do in a row: 7

Thursday, October 13, 2011

DB power cleans and burpees

Short and sweet, modified from Endurance Wod:


4 rft

185 power clean
10 burpees

4:30 rest between rounds

at hotel gym:

45-55lb dumbell power clean (I moved up in weight...)
10 burpees
3:00 rest (I got s*&# to do...can't be waiting around all day)

0:46 (????)

Always feels miserable when you're doing it, but then when you're done you're like "Less than 4:00 work?"

Wednesday, October 12, 2011

The Wednesday Wod!

4x1000 3:00 rest between rounds

Keep to within 3-5 seconds

4:09 (CRAP! Two seconds off!!!!)
3:39 (Time travel...)

Saturday, October 8, 2011

Saturday weights

Squats, deadlifts


Squats went down then up, every time.

Deadlifts went up then down, every time.

Sunday, October 2, 2011

Saturday, October 1, 2011

Again, weights day...

Squats and Deads 3x3


With my new elitefts belt....mmmm intraabdominal pressure....mmmmmmm

Tuesday, September 27, 2011

Monday was rest, Tuesday was not...


Heavy Scaled Cindy


pullups/pushups/squats with a 20lb vest

8 rounds

Sunday, September 25, 2011

5k at training pace

Slow 5k

31:07. Excellent time for the tempo pace. Crappy time for actually running it...

Saturday, September 24, 2011

Weights day...

Just some weights:


Squats: 105/125/145
Deads: 105/125/145

Weighted dips 3x3: 30/40/50(f2)

Tuesday, September 20, 2011

200 meter runs....ow

10x200m 90 second rest


That was mostly unpleasant.

Was an out and back so the turn around cost me a little time, but not enough to cry about.

Monday, September 19, 2011

Saturday, September 17, 2011

Squats, deads, heavy dips...

No FGB for me today either....

Squats, 3x3 100/120/140
Deadlifts 3x3 100/120/140
Weighted Dips 3x3 25/35/45


Monday, September 12, 2011

Push Press and some other junk...


DE Push Press, I picked 7x2 95lb every 60 seconds

Then wait a few minutes and


HSPU (db shoulder press)
Ring Dips (Dips)
Power Snatch 135 (75lbs)


I don't think this is a 20:14 wod....I think I couldn't remember if I did one of the rounds...and it was the 9 rounds so I did another round of 9...I'm really hoping that my issue was that I added 9 extra reps of everything..Oh, bar staring...did some of that...

More running! 200m x 10

10x200 meters on the dreadmill…2:00 rest between rounds.


That 57? No idea…some sort of operator error….clock…dreadmill…attitude…

That 43? Amazing what can happen when you crank that dreadmill up to sub 6 miles…

Still, ain’t like real running.

I think I need to jack it up to at least sub 6:15 every time….

Sunday, September 11, 2011

5k dumbassery

Went to run a 5k and due to my failure to understand how some running map software worked...plotted what I thought was an out and back 5k. After running for what seemed to be a huge amount of time, I checked my clock...

At halfway I was 27 minutes....turns out I had inadvertently doubled the distance...I was half way to a 10k...not 5k.. so I just called it a day and ran/walked the rest of a shorter way home...


Saturday, September 10, 2011

Rope and snatch...


Good Mornings 3x5 75/85/105


4x rope climbs (4x15' sled pulls, 90lbs + tire, = 105lbs of no slide) With my Lincoln B rope..
+ 100 kb snatches @ 24lb.


Wasn't sure about the kb snatches. Rx'd was 1.5 pood/1.0 pood.

Thursday, September 8, 2011

Gonna do several at once...

Tuesday = workout at work

4 x 200 meters on treadmill before I ran out of time..

1:00- 0:50...

One reason I hate treadmills, that's nearly a 2:00 400m..and well, this Homey don't Play that...

Wed: 12 min amrap;

5 ctb pullups
3x thruster @ 95 (rx is 135)
25 du

4 rounds in 12:20.. I hate DU.

BTW, I'm going to create a wod that's all ctb pullups, wallballs, and du and call it "No Rep"...


Wod 1: 3x 800m 3:38/3:28/3:14 (again, had to get back to work too soon, should have done 2 more).
Wod 2 3x5 Deadlift 95/115/135 Most I've deaded in months. Back felt fine. 5lbs a week till we get back.
30 KB swings 1.5 pood.

Monday, September 5, 2011

Squats/CFE wod





3 rft, 120 seconds rest between sets

15 ghd
15 glute ham raises
50 meter sled drag... (90lbs, dropped to 75 since my sled don't slide...tire it is)

Mis-read it and did back xtn..don't ask...and sled drag rather than sled less posterior than I should have...


22:05 total with rests.

Lawyer boy better practice his reading comprehension...

Saturday, September 3, 2011

Crossfit Richardson Saturday Team Wod

@Crossfit Richardson

Partner WOD

150 pushups (Plank)
400m lunge (Med ball or 25lb plate)
150 situps (Plank)


While one partner works, the other partner does whatever is in parentheses.

So the 150 pushups...never out of plank....ouch.

Situps was worse since my partner could do more situps in a row than pushups....

Thursday, September 1, 2011

Weighted pullups, prowler sprints

3-3-3-3-3 weighted pullups:


I wasn't sure about that 3rd rep at 45....chin was in the same zipcode as the bar...that's about it...

Then cashed out with a couple prowler sprints, unloaded prowler...doesn't sound like much until that last 10 yards.....

80 yards x2 31 seconds and 35 seconds....

That s*%$ gives me Fran cough....


Wednesday, August 31, 2011

Main Page...ewww

6 rounds tabata

Push Press
Jumping Lunge

13/10/11/09/07/10 = 60
13/10/11/10/09/11 = 64


Like I thought...the lunges start screwing up your pushpress right off...

Sunday, August 28, 2011

Today kids, was squats...and some stuff



Need to figure out what the source of my lower back issues are. It happens on squats when I get past parallel....

And I have gotten past it before, it doesn't always hurt, but sometimes I'm doing something that I need to figure out. I hope I can get up to at least 175 here shortly, some semi man weight...

Think I have it but will see next week.

Good mornings 75x8x3

175 yard 100lb farmer carry.

Saturday, August 27, 2011

Deads, presses, kb swings

Presses up to 5x85

Deads up to 5x125 (which is nice since that's the most I've done in a long while...)

Back was fine ish. Actually better on the higher weight than lower. It's some hip based thingy still, so activating my glutes is a good idea on the lift.

Cashed out 30 1 pood kb swings, no breaks. Over eye level not that stupid overhead.

And 10 back xtn with 20 lbs.

Funny, but that posterior chain stuff after the deads, left me shaking for a bit.

Sunday, July 31, 2011

Half Jackie

Half Jackie

500m Row
25 thrusters @ 45lb
15 pullups


Also two days ago,

Lookit this…an actual semi work out….

12 push press @75
one round of strict cindy (not kipping) 3/6/9
9 push press
2 rounds of strict cindy 3/6/9
6 push press
3 rounds of strict cindy 3/6/9

Interesting and sucky….forgot how much push press/thrusters kill pushups…

Strict pullups because I can do three at a time for a good while, and my gym is set up that the rack was right where I’d kip so I just left it there…

Didn’t time it but took no breaks.

Ought to bump it to 15 down to 3 push press so end up with a

15-12-09-06-03 PP @ 95 (45 push press)
01-02-03-04-05 3-6-9 cindy…. (15 rounds cindy…)

That would be positively nasty….

Wednesday, July 20, 2011

Weighted Pushups

20-30-40-50-60-70-(one nine year old)

Weighted pushups. Hadn't done those ever before other than with a weight vest.

Thing is, hardest part was putting the weight on your back...the 70lbs was...interesting, 1 45lb and one 25lb bumper.... weird.

Saturday, July 16, 2011

Barbie....Barbara lite

5 rft, 3:00 rest between rounds

5 pullups
10 pushups
15 situps
20 squats

2:07 aka "the nausea round"

Didn't break anything, but certainly slowed down everything.....

Last Barbara Lite:

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



Again, a huge drop off round 5....

Friday, July 15, 2011

Oh my goodness, look, I can actually work out with everyone!!

Front Squats


This is a lot of volume so I wasn't sure how this would go so I played it safe.

Then I cleaned up the garage, decided I needed a cash out...

5x rope sled pulls:

load tire-sled with 90lbs and pull it 20 feet.

Wow. That jacks up the heart rate surprisingly fast..

Saturday, July 9, 2011

Okay today was fun semi real wod

Did a nice little quick warm up:


5 pullups
5 dips
10 pushups

then 15-9-6

75lb push press
45lb db step ups on a 20" box.

Not super fast, but fast enough. Made me feel good anyway.

Friday, July 8, 2011

Okay Back Update.

June 15 hurt back, yowza.

Got to sports chiro and in one session basically cured the problem I was having sitting in a chair (if I sit up in bed or sit in one of those folding chairs, it would take me like 5 minutes to walk off the back stiffness I'd get).

Going back again for a couple more session.

In the meantime had some dental work which prevented me from lifting anything.

Have been doing some stuff, i.e. light workouts, like rowing 5-10 minutes and doing some basic squats and lifts, nothing to write home about but need to keep active so that I can start over as a puppy here shortly...

Wednesday, June 22, 2011

Back ouchie

Tried the deadlift, squats, push press wod from mainsite/Brand X

95lb deadlifts.

Something in my back went sproing.

I was laid up for two days, literally couldn't get out of bed.

Something is very wrong where I can't lift 95lbs. I got to 10 reps of 21 and just ow ow ow.

Still hurts but can do pullups and dips..... it's a start and maybe step ups with a vest on.

Tuesday, June 14, 2011

yuck--wallball and rope climbs . .

W/U then

3x8x95 good mornings

then amrap 15 min

3 beginner rope climbs
10 dips
20 wallball (10", 20lb ball)

4 rounds and 1 beg. rope climb


Sunday, June 12, 2011

New Toys, down and dirty tire flips

Got some new toys from a dude in the neighborhood selling stuff:

Dip/knee raise station, back xtn station (like a low rent GHD)

Bunch of tires, including a 200lb-er So...

"New Toys"

3 rft

10 pullups
10 dips
10 spartans


That sucked. And I thought it up. It's probably a great 5 round routine.

Saturday, June 11, 2011

shoulder and front squat work . .

Overtaken by events at la casa . . . knocked this out as best as possible:

Shoulder Press: 3x100x5

Front Squat 3x155x5

Then played with a ladder 1<5 of bottoms up kb cleans and press. THAT is tricky, grippy, and very unstable. Fun stuff.

Still doing 5x straight across. Hard.

Friday, June 10, 2011

Running Man

Running 15 minutes (7 out, whatever it took to come back). Will be increasing this slowly until I get up to about 4-5 miles.)

Wednesday, June 8, 2011

Whatta Jerk!

Push Jerks 2x

65/75/85/95/105/115/125/135/145/155 (PR)

Last two: ugly lock out on the first one, and crappy foot position on the second. But if it ain't ugly, it's probably not a pr . . .

3x10 HSPU Practice with the bands

8x25 meter prowler sprint alternating high/low handles, prowler only.

10 something, 10 something (timer issues)/10.6/11.98/9.0/11.1/9.98/12.03

Did this a week or so back, all high handles and it was much harder.

Tuesday, June 7, 2011

Summa this . . summa that . . .

Warm up (and pullups felt AWFUL....two days later and Moon still has me shoulders wrecked. Not in pain, mind you but just that deep fatigue you get sometimes from some wods . . . )

then playing at deadlifts:

10x95lbs (felt fine)

10x115 (felt fine)

And called it quits before I got to feeling too stupidly optimistic.

Then played with some sled drags courtesy of an old car tire that I got from the place I got my good tires from:

So, out in the front yard, I did what is quite possibly the weirdest thing the neighbors have seen yet (and I :

Bear crawl sprint sled drags.

Tested out some weights:

15, 30, 40, 50, 65, 80 all easy enough to get going. Need to take the contraption down the end of the block and do 40 meters with them.

Then I let the little kids on the block pull the empty sled... :-)

Sunday, June 5, 2011

To the Moon Alice!

Warmup then



10 hang split snatch R arm (40lb db)
15' rope climb
10 hang split snatch L arm (40lb db)
15' rope climb

Sub was 25lb db, and 2x beginner rope climb using my new homemade Lincoln B rope! (Rope pullups weren't gonna happen . . . for a variety of reasons, and I don't have it hanging where I can use my feet to climb it).

19:59 (There were some pity parties in there, I think . . . )

Never dropped a weight. But still feeling it three days later . . .

Saturday, June 4, 2011

Some shoulder...some front squat . . .

Shoulder Press


Front Squat


Good Mornings:


Those are starting to get difficult . . .

Wednesday, June 1, 2011

Shoulda coulda woulda . .

Felt lazy but needed to do SOMETHING so turned it into a low intensity back rehab day:

Light warmup: 500 meter row, a few pushups and pullups;


3x8 good mornings 75-85-95

3x8 back xtn with 25lbs

Played with straight leg deadlifts using a kettlebell. 3x8 x 1.5 pood

Then did some uneven farmers walks: i.e., one handed carries down to the end of the block then switch hands:

Trip 1 = 1.5 pood kettlebell
Trip 2 = 1.5 kettlebell and 35lb bulgarian bag on same side as carry
Trip 3 = Waiters walk 1 pood kb, other hand farmers carry 1.5 pood kb

Tuesday, May 31, 2011

CFFB type stuff . .


500 meter row
3 rounds
7 pullups (just one since pullups appeared in wod)
7 kte
7 pushups
7 ghetto back xtn
7 squats


Hang power cleans: 5x3 75/95/115/115/115 found I could do hang cleans, lifting from floor problematic.

Then three rounds max strict pulls: 9-6-6

Wod: Every 30 seconds for 10 minutes: do one power snatch (65-75% of 1rm) and 1 40lb ball slam

45lb hang power snatch/1 pood power swing

Scaled down to see how the back would hold up. Couldn't reliably pull from the floor so just left the bar on some blocks. Good times . .

Sunday, May 29, 2011

Humilations Galore: Pullups/box jumps, oh lunges


row 500 meters, one lap around block (1/3 mile)

3 rounds (skipping two rounds pullups)

7 pullups
7 kte
7 back xtn
7 pushups
7 squats

(work capacity shrunk mightily in the last two months, building volume week by week, slowly)

Shoulder press:



3 rft, 45 second rest between rounds

20 oh lunges w/45lb plate (10 each leg)
10 rotating box jumps (Jump and turn landing facing 90 degrees to right/left, 5 each way)
10 strict pullups

2:38/2:48/3:46 . . . yeah . .

Then 100m one handed farmer carry each hand 50m

Saturday, May 28, 2011

Yay! Deadlifts! Other junk!

Picked up a CFFB wod

5rmax deadlift

Simply warmed up then did the 5 deads at 75lbs.

It's not a lot at all. But since thrashing my back, it's the first deads that I have done without pain. I didn't like the pissy weights, but the lack of pain was nice.

3 rounds max ring rows


I sense a pattern . . .


8x 25 yard high handle prowler pushes rest 60 seconds between rounds.

Since I wasn't sure what I could do on these and I have been consistently overestimating my abilities, I left the weight off, the prowler is about 95lbs anyway.

Ended up being too light but I know I can do 8x.

Times: 10.5/9/8.8/7.9/? timer operator malfunction . . /9.7/9.3/9.9

Then because that wasn't hard enough $out with 25m down and back low handles

Sunday, May 22, 2011

Hill Sprints

I don't know why I didn't post this earlier.


8x Hill sprints

Probably 20-25 meters but very steep.

No time, just charge up the hill at 80-90% then trot back down.

Saturday, May 21, 2011

Seriously? That long? Thruster Wod . . .



6 pullups
6 pushups
6 kte
6 squats


2x each rep

145 x1 (f)

Then 10x95lb front squat. Wanted 20 but at 10 I got a tweak in the hamstring and called it off. So did 25 air squats.

3x8 Good mornings

And rigged up a way to do back xtn 1x15

Wednesday, April 13, 2011

Reset deads

Just worked up to some high rep deads.

I was a worthless posl today.


Felt good. Am going to do this again later in the week since we're not training heavy deads, I don't worry that I'm over doing the sensation (will try for 10x165).

Then did an untimed wod (told you I was a posl . . . )

3 rounds

5x ohs @ 75lbs
10 burpees

Shoulder doesnt feel too bad today.

Tuesday, April 12, 2011


shoulder press: 5x3


Last one was a struggle.

Squats: 5x3

140/160/180/200/220 (f2)

Got 2 at 220 and called it a day, the third one wasn't likely.

5x3 pullups with 12kg kb

Sunday, April 3, 2011

Shoulder Press and Deadlifts

Shoulder press




3x255 f

Back started going south on the 255 round. Not quite ready for prime time even though I hit this last week fine and dandy.

1000 meter row: 3:41

Then some swingset reverse hypers.

Saturday, April 2, 2011

squats and some other stuff

Did my squats today



Everything went fine. Am working on getting past the 225 barrier . . . 15 lousy pounds . .

5x pullups between each set.

Then played with turkish getups

85 (barbell) right arm pr . . . couldn't even sit up on the left side. Funny.

Monday, March 28, 2011

Reset Deadlifts


Went well.

Lots left in the tank. Didn't feel like back hurt or anything.

Sunday, March 27, 2011

Squats redux



up to 205 which was nice.

I'll keep riding this wave up.

Saturday, March 26, 2011

Litvi, shoulder press, barfing . .

Shoulder press 1 rep max, got 125 pretty easily, 135 no go.

Prolly shoulda bumped up a little smaller, but hey, I think I'm waaaay behind on my strength work (and metcon work . . . and gymnastics skills . . . )


Then started out going to try

Prowler Litvis

5 rounds

5x Front Squat 145lbs

40 yards prowler, low handles out, high horns back with 30lbs on the prowler (yeah . . I know, but my wussitude gets even better . . . wait for it.)

Recover completely between rounds.

1st round fine.
2nd round fine . . . until the rest . . . and the dry heaves. . . all done.

All done. The STUPID thing is now I now need to do that again. Yay.

Wednesday, March 23, 2011

quicky but a goody

Quick wod not a lot of time today:

3 rft

10 power cleans (115lbs)
500 meter row


Couple o' Workouts . . .

Ship Wod:

Warmup 3x turkish getups each side @ 35 lbs


5 deads
5 hang power cleans
5 thrusters

rest as needed between rounds

Did 40, 45, 50 lbs (ran out of dbs). Went fine so I'm wondering how high I could go . .

Then finished up with 3 rounds of

10 push ups with feet on a bench
30 squats

No time.

Day before yesterday (2/21/11)

Did deads

Got up to 5x 185 and decided not to be pig headed. Back felt fine. Feels good today too.

Yesterday 2/22/11 squats (finally)

got up to 5x 155 and felt fine.

Thursday, March 3, 2011

prowler and kettlebells

just played with heavy pushes

did 5x 40 meter sprints (20 meters out and back)

was going to do low handle out high handle back but hahahahaha

At 195 I couldn't push the low handles on the sidewalk or the street (I bet my neighbors loved me). That thing just destroys your legs . . .

Now I know kind of where I need to be for pushing crap around.


1x prowler alone low/high (96lbs)
1x low high with 50lbs (146lbs)
1x high/high with 100lbs (196)
2x high/high with 150lbs. (246)

Then capped off with 30 kb swings @55lb. Was wondering if I could do 30 and could so next up try 50, since 40 would just be lame.

Been a hard three days on the legs . .

Wednesday, March 2, 2011



wow . . .crummey time


Must. Run. More.

I was cramping up all over by the end of this . . . guess that's what I get for forgetting to run for a while . . .

Tuesday, March 1, 2011

Three rounds of grief . . .

I saw this Brand X wod and figured, what the heck.

But I needed to scale from

5 rft
400 meter run
30 box jumps (24" box)
30 wall ball (20lb)

to something doable . . . still nearly didn't hit the mark

3 rft

500 meter row
30 box jump 24"
30 wall ball (20lb)

27:14 . . .

Holy fark did I underestimate that . . . There is lots of room to shrink that but it sucked even at my loser pace . . .

P.S. Garage Gym medicine balls really suck hind tit . . .

Sunday, February 27, 2011

Deads and presses

Shoulder press

100x5 (kind of low, but did a bunch of pullups yesterday and that almost always affects it.)


I think I've figured out why my back was giving me grief, and why when I would do the second rep, things would be fine from there on out.

I was standing up too soon, not letting the bar get over my knees. When I would reverse it would work fine. But going up, I was pulling my knees out of the way and using my back to lever up. Bringing the bar up over my knees kept my back set and I was good to go.

Still just warm up weights


1x225 . . . I was thinking about 3 at 225 but haven't been over 200 in 4 weeks so I figured 205 was fine, 225 do one and not be too pig headed. Went up fine.

Then 10x135 sumo style. Nice hit on the glutes and hamstrings.

Saturday, February 26, 2011

Front Squats and a Litvi attempt

Front squats


5x strict pullups between lifts.


3 rounds, rest as needed between rounds

8 front squats @ 95
100 meter row

18.9, 18.4, 18.7


Okay, the litvis weren't all that bad. Which means I probably needed to bust weight up higher or the rows. The rows never got to the "oh god this sucks just hang on" stage.

Wednesday, February 23, 2011

Deadlifts and rowing . . .

Played with Sumo Deadlifts, thinking maybe the back position of a sumo would help my back issue.

Ended up doing 4x5x165 plus a bunch of warm ups, alternating traditional and sumo style deads.

Back is funny: first rep is a leeeetle sore (at this weight, low and slow), after that all reps FINE. It must be some starting issue that I need to film to figure out.

Then 5x250 meter rows. 2:00 rest between rounds.


Really not good from a historical perspective, I was hitting 200 meters at about 40 seconds not that long ago. That means I shoulda hit these around 45 or so. And those others were with 30 seconds rest, not a good 2 minutes.

Monday, February 21, 2011

10 dumbbell bear


Fish Game and 500 meter row (owwww my back is ouchie . . . very sore when I row . . )


5x each arm dumbbell or kettlebell ohs

25/35/45/55 (well, 1.5 pood . . )

Then sorta death by dumbbell Bear by coach rut, 10 minute version:

Every minute on the minute (if you can) for 10 minutes: Every minute do

5 db deadlifts
5 db hpc
5 db thrusters

If you complete the round before the minute is up, rest until the next minute. Score like this X/Y X = number of rounds completed before the minute is up, Y = total rounds completed.

25lb dbs 10/10

Next, either got to 35lbs or do the 20 minute version . . . ewwww.

Then 5 skin the cats and a bit o' the home made reverse hyper (kids swing set, kettlebell between ankles . . . )

Sunday, February 20, 2011

Shoulder press, Front Squats and misc

Shoulder press

max @ 95 = 10

Front Squat (they don't hurt my back at all . . . ).

5x145 (atg as far as I could tell)

Tested back squat, it's a hamstring thing I think . . . knees slide forward, pulling back into butt wink then voila, back stress. Need to 1) more range in hamstrings 2) keep form.

Strict pull ups 3x5 (last set on rings)

Tried some dumbbell bench press . . .


Pain if I hold DBs like a bar for benching (perpendicular to the bench?) but if I turn the dbs so they are parallel with the bench, no pain. Tested on parallettes to see if that was the case on pushups and yes it is. Curious. And right arm felt MUCH weaker than left. Hmmm.

Back work

Limiting the amount of pure strength work on my lower back for a couple weeks or so. I pulled something so it isn't working right so deads and squats are right out.

So, 3x10 band good mornings, 2 with little band, 1 with blue. Next up, all with blue.

3x3x10 stiff legged deads, @25,35,45lb dumbbells.

3x10 back xtn. 2x body weight (hanging over saw horses . . . ) 1 x 10 with 24lb kb.

Shoulder test:

Things that don't hurt it a couple days later:

Shoulder press.

Things that might: 10x dips on saw horses. Doesn't feel too bad today (did them yesterday). We'll see tomorrow.

Monday, February 14, 2011

DB progression

And for Monday:

Testing out the back:

3 rounds

5 deadlifts
5 hpc
5 push press
5 squats


(I like how I barely end up where Greg Everett starts . . . muahahahhahaa)

This was okay, so whatever plagues me on the barbell isn't so pronounced on the db. Must be back position and/or weight . . . (oooh, lookit the genius . . . )


Bad day, squats, sp, deadlifts

Deload Squat SP DL
5x40% 79 41 117
5x50% 99 52 146
5x60% 119 62 176

Not a good day and it was deload time too . . .

I may have to take another couple weeks off to get things straight.


Have made my back uber sore somehow.

I actually tweaked it on the SQUAT. I think it's tight hamstrings (and not keeping tension on them), letting my back go out of extension at the buttwink crossover point.

The deadlifts were completed, but there's a spot on the first one in any set where it feels really sore. I think it's a matter of getting into position and so I'm going to hit the hip/hamstring mobility very hard this week and see if I don't see a change.

Saturday, February 5, 2011


Was deadlift day . . .

after warming up


was supposed to hit 280 but psyched myself out of it . . . back has been acting really funky and tight and I can't figure out what's causing it so I just let the weight sit on the floor.

The other two sets were barely tolerable so since next week is a lighter week I'll see how it works out.

I'll see if I can't get some film because it's always the first rep that hits the sore spots, as if I can't set my back right from the get go . .

I followed up with 10x135 to get some actual lifting in . .

Thursday, February 3, 2011

9x5 Fran 7:54

Fran 9x5

9 Rounds of
5 thrusters @75
5 pull ups


Took my MTFU pill and did this in the garage.

It's 16 degrees outside, so I doubt it's above freezing in the garage. Those bars (pullup and barbell) were frickin' cold and the grip degraded pretty fast.

Wednesday, February 2, 2011

Frack that . . . Gym tooooooo cold

Frack that, it's 13 degrees out side and I didn't feel like hanging out in the garage. I did a short wod in the house. I had something with pullups on the agenda but grabbing that bar for 45 pullups was stupid.


50 pushups
50 abmat situps
50 squats


Tuesday, February 1, 2011

5k Row 20:38

5k Row, 20:38

Best is 20:09 Worst (more of a steady state effort, but still worst: 23:xx)

Not bad. Try for 19:xx in 6 months.

Sunday, January 30, 2011

Shoulder Press, Squats, farmers carries, t-push ups


max @ 95 = 7


max @ 180 = 8

10 t-push ups

200 meter farmers carry with 2x25lb bumper plates . . . a pinch grip carry

Saturday, January 29, 2011

Deads and Rowing



Tabata rowing 8 rounds 20/10, 739 meters total.

The deads went okay. Back felt really tight so didn't go to 5-6 like I might want to. I was doing this amount not too long ago, but it seems I stop working out, then I drop strength fast, then I try and pick it back up too fast. Me no likey.

I may try some higher rep lower weight sets to get form dialed in.

Thursday, January 27, 2011

Wow . . . JT


I'm ooooot of shape . .



Ring Dips
Push Ups


Lordy lordy lordy . . . where to start . . .


I have done this where I did every rep except for the HSPUs and gotten around 10-12.

HSPU: Modified to pikc hspu, then 35lb db press which soon devolved into push press . . .

Ring Dips: 15 ring dips (in first set) then got on the little band, and did band ring dips for the remainder of the wod.

Pushups: These were a frickin grind. Until half way through the second round when I was waiting like 30 seconds between pushup . . . so I elevated off a 12" box to keep going.

This is what you get when you lay off oh, things using your shoulders for a couple months . . .

Monday, January 24, 2011

Grace + Cindy = bad

From Brand X 8/12/10

9 x power clean and jerk 135
2 rounds cindy
6 C&J
2 rounds cindy
3 c&J
2 rounds cindy

18:43 . . . that was sad even for me . .

The original goes 155lbs and 12-9-6-3.

Sunday, January 23, 2011

Shoulder press, Squats

Shoulder press:

90 x 9


170 x 8

Then some hip mobility work

Saturday, January 22, 2011

Deadlift day

1000 meter row warmup



Main sets


Thursday, January 20, 2011

Late workout

Late "git er done" wod


Push press @75lb
Box jump 24"

Untimed. Not much bar staring, but want to try this with 95 and a clock and see how it goes.

Tuesday, January 18, 2011

New year, gotta do sumpthin

Brand X Wod, scales in parens

45 double under (300
45 power snatch @ 95lbs (30 @ 75)
45 ring pushups (30 pushups)

9:30 ish . .

Stealing the wods: This one from 8.10.2010