Rantopedia

Connor programming week 1 day 3

2012-02-01T19:10:00.000-08:00

Cacophony of Pain

Wednesday:

Buy In:

2x
1:00 banded shoulder traction
1:00 Table psoas stretch each side
1:00 rolling on the lacrosse ball to target the thoracic region
5 reps each side theracane psoas stretch
1:00 upward dog stretch
20 unloaded Goodmornings

Wod:

15 min amrap
200m run
20 hollow rocks

6 rounds, 6 rounds plus run in 15:34

Cash Out:

Tabatta full 8 rounds

plate pinch 25# Used my 25lb bumper plates, and made all 8 rounds
hex holds 25# Used the 25lb dumbbells...made 4 rounds then...at least one drop a round, a couple times 2-3
false grip hold on the bars-Oh hahahahahaha...yeah, about 10 sec max at most... that hurts

10 minute ice bath

Connor programming week 1 day 2

2012-01-31T19:06:00.000-08:00

Tuesday:

Buy In:
3x
1:00 Flossing the hamstring banded stretches
1:00 triangle pose
1:00 psoas on the swiss ball if you have one
1:00 1:00 Happy Baby stretch
20 unloaded good mornings

Wod:

21-15-9
bar facing burpees
42-30-18
box jumps @ 24
63-45-27
air squats

23:39

Cash Out:
5 x
1 minute happy baby stretch
5 minutes of ice on the hamstring
1 minute reclining big toe pose
5 minutes of heat on the hamstring

New Start---Connor Programming

2012-01-30T19:20:00.000-08:00

10 unloaded good mornings
Flossing the hamstring banded stretches
1:00 bird of paradise stretch
1:00 pigeon stretch
1:00 triangle pose
10 unloaded good mornings
1:00 low lunge focus on pushing hip forward
1:00 internal rotation stretch

Wod:

5 rounds

amrap in 4 mins
3 ring dips
5 C2B pullups
7 push press @ 75#

1 minute rest between amraps

15 rounds on the dot...

Cash Out:

3x
1:00 happy baby stretch
1:00 k star couch stretch
1:00 pigeon

50 minutes alternate ice and heat on the back ... rotate every 10 mins end on ice

That amrap was like a JT so you couldn't stop moving...CTB pullups were the bottleneck (part of it is my pullup setup where I REALLY have to whip the hips to get the height to get it done. )

Wednesday nonsense

2011-11-16T17:19:00.000-08:00

Shoulder press:

5x95 5x 105 (f 3)

Box squats

3x8x115

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

Tuesday stuff

2011-11-15T17:18:00.000-08:00

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

Sunday Silliness

2011-11-14T04:37:00.000-08:00

Clean and Jerk practice

OHS

3x5 @ 75lb

3x7 strict pullups

Then

Half Jackie

500 meter row
25 Thrusters @ 45lb
15 pullups

6:02

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

It ain't heavy, it's not Saturday.

2011-11-12T12:23:00.000-08:00

Squats/Deadlifts

3x3 140/160/180

Heavy Dips:

3x5 +15 +20 +25

Back Xtn: 3x8 +15

Glute Bridges 3x8 @ 105

Sat and Sunday-weights and stuff

2011-11-07T04:21:00.000-08:00

Saturday

3x3

Squats
Deadlifts

135/155/175

Weighted dips

5x +10 +15 +20

Sunday

5 rft

5 push press @ 85
10 box jump @ 20”

3:57

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

Sunday Litvies

2011-10-30T15:32:00.001-07:00

Litvis?

Anywhoo,

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

2011-10-30T07:23:00.000-07:00

Squats

3x3

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

Deadlifts

3x3

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!

So:

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...

Kettlebell and pullups

2011-10-24T17:18:00.000-07:00

Just a git-r-done wod…

21-15-9

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

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

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

2011-10-22T12:44:00.000-07:00

[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...

Anyway:

3x3 Squats and Deadlifts

135/145/165

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.

TP

Tues. wod-Weighted Pullups

2011-10-19T11:06:00.000-07:00

Weighted Pullups:

7-7+5-7+10

All good.

Endo wod..

2011-10-16T14:05:00.000-07:00

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...

Squats, deads, heavy dips...

2011-10-15T13:07:00.001-07:00

3x3

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

DB power cleans and burpees

2011-10-13T20:33:00.001-07:00

Short and sweet, modified from Endurance Wod:

Original:

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)

0:52
0:46 (????)
0:52
0:56

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

The Wednesday Wod!

2011-10-12T09:58:00.000-07:00

4x1000 3:00 rest between rounds

Keep to within 3-5 seconds

4:02
4:03
4:09 (CRAP! Two seconds off!!!!)
3:39 (Time travel...)

Split Jerk and pullups

2011-10-10T11:19:00.001-07:00

9-6-3

Push Press @ 185 (did 95)
Strict Pullups

4:08

Dips and pullups

2011-10-09T15:40:00.000-07:00

3x7

pullups 7,7,7+5lb

dips: 7,7+5,7+10lbs

Saturday weights

2011-10-08T10:35:00.001-07:00

Squats, deadlifts

115/135/155

Squats went down then up, every time.

Deadlifts went up then down, every time.

Tempo run

2011-10-02T10:34:00.000-07:00

5 mile run @ 5k pace

52 minutes...close enough

Again, weights day...

2011-10-01T05:26:00.001-07:00

Squats and Deads 3x3

110/130/150

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

Monday was rest, Tuesday was not...

2011-09-27T18:30:00.000-07:00

AMRAP 10

Heavy Scaled Cindy

3-6-9

pullups/pushups/squats with a 20lb vest

8 rounds

5k at training pace

2011-09-25T09:34:00.000-07:00

Slow 5k

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

Weights day...

2011-09-24T13:03:00.000-07:00

Just some weights:

3x3

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

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

200 meter runs....ow

2011-09-20T18:54:00.000-07:00

10x200m 90 second rest

41.3/47.6/41.7/43.0/42.5/44.6/45.2/45.4/44.9/44.2

That was mostly unpleasant.

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

Helen..viking Helen, and it was pathetic...

2011-09-19T18:09:00.000-07:00

Viking Helen,

weak...

14:14

3rft
500m row
21 swings (35lb)
12 pullups weak...

Rest, unscheduled . . .

2011-09-18T18:09:00.000-07:00

rest...

Squats, deads, heavy dips...

2011-09-17T13:10:00.001-07:00

No FGB for me today either....

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

TP

Push Press and some other junk...

2011-09-12T19:20:00.000-07:00

PM WOD

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

Then wait a few minutes and

3-5-7-9-7-5-3

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

20:14...

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

2011-09-12T13:20:00.000-07:00

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

46.1/57.5/46.6/46.7/47.9
48.1/46.2/48.1/48.0/43.3

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….

5k dumbassery

2011-09-11T09:39:00.001-07:00

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...

Doh...

Rope and snatch...

2011-09-10T11:28:00.000-07:00

CFE

Good Mornings 3x5 75/85/105

WOD:

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

6:35

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

Rest . . scheduled

2011-09-09T11:27:00.000-07:00

Rest, hip stretching etc.

Gonna do several at once...

2011-09-08T18:55:00.001-07:00

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"...

Today:

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.

Squats/CFE wod

2011-09-05T12:43:00.000-07:00

Squats:

3x3

95/115/135

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 pull...so less posterior than I should have...

anyway

44/36/35
33/31/35
42/45/50
22:05 total with rests.

Lawyer boy better practice his reading comprehension...

Crossfit Richardson Saturday Team Wod

2011-09-03T10:21:00.001-07:00

@Crossfit Richardson

Partner WOD

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

19:25

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....

Rest . . scheduled

2011-09-02T10:22:00.000-07:00

Rest

Weighted pullups, prowler sprints

2011-09-01T19:13:00.001-07:00

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

15-25-35-45(2)-35

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....

TP

Main Page...ewww

2011-08-31T18:10:00.000-07:00

6 rounds tabata

20/10
Push Press
20/10
Jumping Lunge

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

124...

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

Rest, unscheduled . . .

2011-08-30T18:10:00.000-07:00

Rest . . scheduled

2011-08-29T18:09:00.000-07:00

Today kids, was squats...and some stuff

2011-08-28T18:11:00.001-07:00

Squats:

5x75
5x95
10x115

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.

Deads, presses, kb swings

2011-08-27T10:52:00.000-07:00

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.

Half Jackie

2011-07-31T12:00:00.000-07:00

Half Jackie

500m Row
25 thrusters @ 45lb
15 pullups

5:06

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….

Weighted Pushups

2011-07-20T17:38:00.000-07:00

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.

Barbie....Barbara lite

2011-07-16T12:51:00.001-07:00

5 rft, 3:00 rest between rounds

5 pullups
10 pushups
15 situps
20 squats

1:25
1:32
1:36:59
1:36:92
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

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

Here: http://rantopedia.blogspot.com/2009/03/barbara.html

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

2011-07-15T11:33:00.000-07:00

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

Front Squats

125x1
95x10
125x1
75x20
125x1
55x20

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..

Okay today was fun semi real wod

2011-07-09T19:56:00.000-07:00

Did a nice little quick warm up:

3x

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.

Okay Back Update.

2011-07-08T05:56:00.000-07:00

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...

Back ouchie

2011-06-22T06:37:00.000-07:00

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.

yuck--wallball and rope climbs . .

2011-06-14T18:37:00.001-07:00

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

yuck

Rest . . scheduled

2011-06-13T16:55:00.000-07:00

Restaroo

New Toys, down and dirty tire flips

2011-06-12T17:18:00.000-07:00

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

9:55

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

shoulder and front squat work . .

2011-06-11T20:48:00.001-07:00

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.

Running Man

2011-06-10T12:39:00.000-07:00

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.)

Lazy lazy lazy

2011-06-09T12:39:00.000-07:00

Rest Day

Whatta Jerk!

2011-06-08T19:07:00.000-07:00

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.

Summa this . . summa that . . .

2011-06-07T05:49:00.000-07:00

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... :-)

Rest . . scheduled

2011-06-06T05:49:00.000-07:00

Rest

To the Moon Alice!

2011-06-05T05:44:00.000-07:00

Warmup then

Moon:

7rft

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 . . .

Some shoulder...some front squat . . .

2011-06-04T05:42:00.000-07:00

Shoulder Press

3x5x95

Front Squat

3x5x145

Good Mornings:

8x85/95/105

Those are starting to get difficult . . .

Rest, unscheduled . . .

2011-06-03T05:42:00.000-07:00

rest

Rest . . scheduled

2011-06-02T05:40:00.000-07:00

Rest

Shoulda coulda woulda . .

2011-06-01T05:45:00.000-07:00

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;

Then

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

CFFB type stuff . .

2011-05-31T19:53:00.001-07:00

Warmup

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

Then

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 . .

Nuttin from nuttin leaves nuttin . .

2011-05-30T19:52:00.000-07:00

Rest

Humilations Galore: Pullups/box jumps, oh lunges

2011-05-29T12:18:00.000-07:00

Warmup:

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:

3x5x90

Then

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

Yay! Deadlifts! Other junk!

2011-05-28T13:00:00.000-07:00

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

15
10
5

I sense a pattern . . .

Then

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

Hill Sprints

2011-05-22T17:44:00.000-07:00

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

Anyway:

8x Hill sprints

Probably 20-25 meters but very steep.

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

Seriously? That long? Thruster Wod . . .

2011-05-21T15:45:00.000-07:00

W/U

3r

6 pullups
6 pushups
6 kte
6 squats

Thrusters:

2x each rep

65
85
95
105
115
125
135
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
@
65/75/85

And rigged up a way to do back xtn 1x15

Reset deads

2011-04-13T06:04:00.000-07:00

Just worked up to some high rep deads.

I was a worthless posl today.

10x145

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.

Squats/press/pullups

2011-04-12T18:25:00.000-07:00

shoulder press: 5x3

70/80/90/100/110

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

Shoulder Press and Deadlifts

2011-04-03T12:47:00.000-07:00

Shoulder press
3x3

3x85
3x95
3x105

Deadlifts:

3x3

3x215
3x235
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.

squats and some other stuff

2011-04-02T14:35:00.000-07:00

Did my squats today

5x3

135
155
175
195
215

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.

Reset Deadlifts

2011-03-28T04:15:00.000-07:00

3x255

Went well.

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

Squats redux

2011-03-27T04:13:00.001-07:00

Squats

3x3

up to 205 which was nice.

I'll keep riding this wave up.

Litvi, shoulder press, barfing . .

2011-03-26T13:00:00.001-07:00

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 . . . )

Anywho.

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.

quicky but a goody

2011-03-23T18:24:00.001-07:00

Quick wod not a lot of time today:

3 rft

10 power cleans (115lbs)
500 meter row

11:59

Couple o' Workouts . . .

2011-03-23T05:09:00.000-07:00

Ship Wod:

Warmup 3x turkish getups each side @ 35 lbs

3x

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.

prowler and kettlebells

2011-03-03T18:59:00.000-08:00

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.

So:

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 . .

5k

2011-03-02T18:58:00.000-08:00

5k

wow . . .crummey time

27:50

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 . . .

Three rounds of grief . . .

2011-03-01T18:30:00.000-08:00

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 . . .

Deads and presses

2011-02-27T12:27:00.000-08:00

Shoulder press

80x3
90x3
100x5 (kind of low, but did a bunch of pullups yesterday and that almost always affects it.)

Deadlift:

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

5x135
3x165
3x185
3x205

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.

Front Squats and a Litvi attempt

2011-02-26T14:59:00.000-08:00

Front squats

5x95
5x115
5x135
5x155

5x strict pullups between lifts.

Litvis

3 rounds, rest as needed between rounds

8 front squats @ 95
100 meter row

18.9, 18.4, 18.7

Thoughts:

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.

Deadlifts and rowing . . .

2011-02-23T19:07:00.001-08:00

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.

49.4/49.8/51.0/51.6/51.6

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.

10 dumbbell bear

2011-02-21T11:29:00.000-08:00

W/U

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

Then

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 . . . )

Shoulder press, Front Squats and misc

2011-02-20T14:31:00.000-08:00

Shoulder press

5x75
5x85
max @ 95 = 10

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

5x95
5x125
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 . . .

10x25
10x35
10x45

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

2011-02-20T13:28:00.000-08:00

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:

Pullups
Shoulder press.

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

DB progression

2011-02-14T16:52:00.000-08:00

And for Monday:

Testing out the back:

3 rounds

5 deadlifts
5 hpc
5 push press
5 squats

25/35/45

(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 . . . )

TP

Bad day, squats, sp, deadlifts

2011-02-14T05:54:00.000-08:00

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.

Issue:

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.

Deadlifts

2011-02-05T14:05:00.001-08:00

Was deadlift day . . .

after warming up

220x5
250x3

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 . .

9x5 Fran 7:54

2011-02-03T10:00:00.001-08:00

Fran 9x5

9 Rounds of
5 thrusters @75
5 pull ups

7:54

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.

Frack that . . . Gym tooooooo cold

2011-02-02T09:49:00.000-08:00

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.

So:

50 pushups
50 abmat situps
50 squats

7:12

5k Row 20:38

2011-02-01T15:19:00.000-08:00

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.

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

2011-01-30T14:53:00.000-08:00

Press:

3x75
3x85
max @ 95 = 7

Squats

3x140
3x160
max @ 180 = 8

10 t-push ups

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

Deads and Rowing

2011-01-29T11:38:00.000-08:00

Deads

3x205
3x235
265x4

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.

Wow . . . JT

2011-01-27T17:36:00.000-08:00

Dang.

I'm ooooot of shape . .

JT

21-15-9

HSPU
Ring Dips
Push Ups

17:25

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

I modified EVERYTHING

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 . . .

Grace + Cindy = bad

2011-01-24T17:47:00.000-08:00

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.

Shoulder press, Squats

2011-01-23T14:53:00.001-08:00

Shoulder press:

5x70
5x80
90 x 9

Squats:

5x130
5x150
170 x 8

Then some hip mobility work