Thursday, July 31, 2008

Crossfit Total - finally got the DL!

WOD:

Standard warmup
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Last time was 295, 160, 395.

This time:

Back Squat - 305
Shoulder press - 165 (failed at 170 - just couldn't move it past my nose)
Deadlift - 405 (wOOt! PR!)

The first pull, I couldn't do it, but then I was totally pissed, and the second time, it went!

Finished up with a set (12) of weighted pullups at +75 pounds, and 3 minutes of jump rope drills.

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Wednesday, July 30, 2008

Michael and pushups

WOD:

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

20:29 on a treadmill.

My PR on this appears to be 19:48. However, I can 't fathom actually doing it that fast - that time seems unapproachable to me. I suspect I hosed up the timing or something for that one.


Bodyweight at 190 - coming back down from that weird 10 pound spike.

Finished up with the hundred pushup protocol - week 2, day 3. Rounds of 15,15,12,12 and max, in this case, 18.

Tuesday, July 29, 2008

Rowing sucks!

Combined a coupla' WODs today - Row 2K, and 3x5 push jerk.

Rowing is wicked hard! I was shooting for an 8 minute 2K, but couldn't hit it - finished in 8:02.

3x5 Push Jerk went at 135, 155, 165, 175 and 185.

So I'm finally starting to get the hang of this motion. Previously, I had my hands between the barbell and my shoulders, and I'd push the thing off my shoulders with my arms. I finally figured out how to have my hands outside my shoulders, and drive the bar up with my hips. I'm still not perfect from there on up, but I think this is a big breakthrough!

Finished up with a few TGUs @ 50 pounds.

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Monday, July 28, 2008

Filthy frickin' fitties

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

I didn't bother with a warmup - 50 box jumps usually does the trick.

33:20, 40 seconds faster than last time.

I'm now into week 2 of the hundred pushup challenge.

Rounds 0f 16, 13, 11, 11 and max reps, in this case, 17.

On a related note, I weighed 194 today, which I can't fathom - I haven't weighed this much since 2005. It jumped up seven pounds since Friday - whiskey tango foxtrot?

Friday, July 25, 2008

"Jeremy" and the second week of the Hundred Pullups

WOD: "Jeremy"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Overhead squats
Burpees

The overhead squats nearly killed me - it wasn't quite double my Fran time, but it was close - 15:02 vs. 8:06 for Fran.

The pushup project - week 2, day 1:

60 seconds between rounds, reps of 12,12,9,7 and max.

Alternated with inverted rows at the same rep count, "max" turned out to be 10 for the rows and 14 for the pushups.

Thursday, July 24, 2008

Fran

WOD:
"Fran"
21-15-9 reps of
95# Thruster
Pullups

My PR on this one was 8:35. Last time, I managed a horrible 13 minutes. I was hung over and tired, and it showed. This time, however, I pulled it off in 8:06! wOOt!

Finished up with a bunch of ab work:

15 GHD situps w/15 pound dumbell
15 ab-mat crunches
15 knees-to-elbows
15 hanging leg raises
15 swiss-ball situps
15 incline situps w/25 pound plate

Went to the doc yesterday, and he poked and prodded at my toe, and decided it was either a case of overuse arthritis or possibly gout. In either case, the treament is the same, and he set me up with Advil's buddy Indomethacin. Imagine if Advil had a big brother that spent all his time in the gym lifting heavy things and shootin' roids - that'd be Indomethacin. Yesterday, I was barely able to drive home - I was doing all sorts of creative driving with the parking brake, left footing the gas, etc. and I had to nearly crawl up the front steps.

Today, I got outta bed, was able to put shoes on with no pain, and was sorta able to walk. Better living through chemistry!

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Wednesday, July 23, 2008

The all upper body all the time show....

The old foot is still AFU, so I'm working upper body stuff only today. Off to see the doc today, see what he sez about it.

BW today is 192 - two days in a row over 190.

CFWU 2x15

The Hundred Pushups protocol, week 1, day 3:

Pushup rounds with 120 seconds between rounds, rep counts of
15, 13, 10, 10, max (In this case, 18)

Then the same with pullups:
15, 13, 10, 10, max (In this case, 15)

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Tuesday, July 22, 2008

Heavy pullups and lots of abs...

Last night:
Day two of the 100 pushup plan - 120 seconds between rounds:
12,12,10,10,17

Today's WOD:
7 rounds of 1-RM pullups

100,100,100,100,100,105(f),100

Kinda bummed because in the past I've managed 110, and 105 seemed impossible.

Did ab work following each 1-RM attempt:
30 GHD sit-ups
30 Hanging leg raises
30 Sit-ups
30 Ab-mat style crunches
30 Knees-to-elbows
2 30 second planks
30 Ball crunches

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Monday, July 21, 2008

Stupid hurts.

Took a walk through the Met and around Central Park on Saturday, for a total of maybe 6 miles. Stupidly, I wore flip-flops rather than some more sensible footware. Yesterday, I couldn't walk without significant pain... Today, I could barely get outta bed. Some kind of tendonitis or joint capsule problem with the big toe.

ow ow ow

Stupid hurts!

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Thursday, July 17, 2008

Arms of... rubber!

So last night, I started on the hundred pushups plan. 5 rounds of pushups with 60 seconds of rest between each set. Rep count was 10, 10, 8, 8, and then to failure. Then I get to work, check the crossfit main page, and the WOD is this beast:

Complete as many rounds in 20 minutes as you can of:
15 Push-ups
12 Ring dips
115 pound Push-press, 9 reps


I ripped through round one, and it went great. I went to do the pushup portion of round 2, and realized I was in grave trouble... I managed 5 rounds in 20 minutes, and in the end I'm pretty happy with that.

While I was grunting out inelegant reps, it occurred to me that the relatively basic periodization schedule in the hundred pushups plan would probably work pretty well for pullups, too, so I did the same cycle on pullups today. It didn't go as smoothly as last nights pushups, but I suspect 100 pullups might be possible...

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Wednesday, July 16, 2008

Heavy things

WOD:

5x5 deadlift

This time, all reps @ 315, last time various weights avg. 271

Extra whatnot:
CFWU 2x15

alternate WOD with 5 rounds of max rep pushups - 22, 23, 25, 17, 20

Finished up with max double-unders in 3:00 at 61.

BW 186

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