Pre-lunch workout.
5 min run at 2.5% (managed 3/4 mile)
Pistol squats: 10/10, 7/7, 5/5 with a 35lb DB
coupled with
Press: 7, 5,4 @ 85lbs
Deadlifts: 7,6,5 @225 lbs
Pull ups, no kip: 10, 10, 5
'Finisher' squats, 155 lbs, 10 and then a near death experience. Well, ok, I felt woozy.
Friday, June 27, 2008
Friday fightclub
Good thing there was nobody else in the gym today, or they'd have been sprayed by my sweat.
"Fight Gone Bad"
Crossfit Rx:
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
Move from each of the five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point."
What *I* did:
Wall-ball, 8.8 lb ball (it's the heaviest we have)
Sumo deadlift high-pull, 35 lb
Box jump, 13" (the highest I dared stack the stepbench)
Push-press, 45/35/35 lb
Row (tension set to 8)
Each station = 1 min. I did reset the clock for each one set, but only rested (for 1 min) between full rounds. Results:
WB: 40, 32, 31
DL: 21, 20, 19
BJ: 29, 31, 32 (wtf?)
PP: 15, 16, 15
Row: 10, 10, 12 cal
Just to be sure I could, I did some chin-ups: 4 consecutive (I think that's the most I've done in a row without a spot!) Just one set - I had to get home before I starved to death.
Run home: 6 km (35 min)
Mowed lawn. (Noted that this activity is the opposite movement to rowing...)
Three more chin-ups. Just to be really, really sure.
Then, sweet sweet lunch. I may never be sated...
"Fight Gone Bad"
Crossfit Rx:
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
Move from each of the five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point."
What *I* did:
Wall-ball, 8.8 lb ball (it's the heaviest we have)
Sumo deadlift high-pull, 35 lb
Box jump, 13" (the highest I dared stack the stepbench)
Push-press, 45/35/35 lb
Row (tension set to 8)
Each station = 1 min. I did reset the clock for each one set, but only rested (for 1 min) between full rounds. Results:
WB: 40, 32, 31
DL: 21, 20, 19
BJ: 29, 31, 32 (wtf?)
PP: 15, 16, 15
Row: 10, 10, 12 cal
Just to be sure I could, I did some chin-ups: 4 consecutive (I think that's the most I've done in a row without a spot!) Just one set - I had to get home before I starved to death.
Run home: 6 km (35 min)
Mowed lawn. (Noted that this activity is the opposite movement to rowing...)
Three more chin-ups. Just to be really, really sure.
Then, sweet sweet lunch. I may never be sated...
Monday, June 23, 2008
Weekend Workout
Seven games of Ultimate frisbee and an excellent lung workout screaming "FUCK OFF, GLEN. FUCK!" at the top of my lungs while sprinting.
4 reps of anger management and deep breathing.
2 reps water bottle throw down.
One elbow to forehead.
4 reps of anger management and deep breathing.
2 reps water bottle throw down.
One elbow to forehead.
Friday, June 20, 2008
A stolen lunch...
...hour.
At the gym:
2 x 50 reps sit ups on the ball
3 x 10 extensions w/ 25lb plate
Press: 85 lbs x 8 x 6 x 3
BBQ Press: 135 lbs x 7 x 6 x 4 (I need a spot! I had one more in me each set.)
Finisher presses: 45lbs x 18.
Hammy stretch. Ouch.
At the gym:
2 x 50 reps sit ups on the ball
3 x 10 extensions w/ 25lb plate
Press: 85 lbs x 8 x 6 x 3
BBQ Press: 135 lbs x 7 x 6 x 4 (I need a spot! I had one more in me each set.)
Finisher presses: 45lbs x 18.
Hammy stretch. Ouch.
Thursday, June 19, 2008
Press(ed) for time
Almost crushed by work, I managed to pry myself from underneath to score a 30-minute workout. Here's what I squeezed in:
skipping: Back in Black
chin-ups: 3, 3, 2, 2, 1
sit-ups (feet braced): 30
presses: 45 x 10, 7, 5 (time to up the weight, whoop!)
sit-ups (feet free): 20
back extensions: 15
burpees: 10 (OMG. These are hard. I seem to have to do them in slo-mo. How the heck do you get from the bottom of the squat to the plank in one mov't??? I'm apparently not nearly coordinated/flexible/strong enough to do so with any hint at grace...)
turkish get-ups: 10 lb x 20 (continuous, but alternating arms 5/5/5/5)
Quick stretch on vital bits (hams, hip flexors, pecs) and back in the cube in 50 min. Including shower.
skipping: Back in Black
chin-ups: 3, 3, 2, 2, 1
sit-ups (feet braced): 30
presses: 45 x 10, 7, 5 (time to up the weight, whoop!)
sit-ups (feet free): 20
back extensions: 15
burpees: 10 (OMG. These are hard. I seem to have to do them in slo-mo. How the heck do you get from the bottom of the squat to the plank in one mov't??? I'm apparently not nearly coordinated/flexible/strong enough to do so with any hint at grace...)
turkish get-ups: 10 lb x 20 (continuous, but alternating arms 5/5/5/5)
Quick stretch on vital bits (hams, hip flexors, pecs) and back in the cube in 50 min. Including shower.
Wednesday, June 18, 2008
30 by 5
warm uppish movement practice - vertical jumps: 10 sets of 1 rep.
30 burpees
30 thrusters
30 turkish get-ups
30 pushup position rows (what are these called again?)
30 v-sit rotations
Thrusters, TGU's, and the rows were with 25 lbs dumbbells. Except that I never would have finished the TGU's if I hadn't downgraded to 15 lbs after the first 8.
So, total time: 19:34. I was at 7:40 after the thrusters and 16:20 after the TGU's.
I guess I'll keep trying to do more reps with the 25 on the TGU's until I can do all 30 with 25. Or maybe not. I'm also considering increasing the weight or the reps on the rows.
30 burpees
30 thrusters
30 turkish get-ups
30 pushup position rows (what are these called again?)
30 v-sit rotations
Thrusters, TGU's, and the rows were with 25 lbs dumbbells. Except that I never would have finished the TGU's if I hadn't downgraded to 15 lbs after the first 8.
So, total time: 19:34. I was at 7:40 after the thrusters and 16:20 after the TGU's.
I guess I'll keep trying to do more reps with the 25 on the TGU's until I can do all 30 with 25. Or maybe not. I'm also considering increasing the weight or the reps on the rows.
Tuesday, June 17, 2008
Taking a break from all your worries
The 5k with a fast mile sure has that effect. Whatever was on your mind sure leaps off it once the engines of tenacity fire up.
Yesterday I ran at lunch (the brutality of work has abated slightly) in pretty nice weather; 6:14 on the mile and 23:30 on the 5k. (I took a full minute to gasp for air behind the mile-marking and handily sheltering from public eyes cedar before running again, and then fought a late eaten, pita and hummus induced cramp the rest of the way.) I am happy with the mile part, a little disappointed with the 5k overall.
Finished at the gym with:
50 crunches + 10L and 10R one legged crunches
2 x 15 back extensions
8x5x3x1 weighted pull ups at 25lbs
3 x15 dips.
Feels good to feel sore again:-)
Yesterday I ran at lunch (the brutality of work has abated slightly) in pretty nice weather; 6:14 on the mile and 23:30 on the 5k. (I took a full minute to gasp for air behind the mile-marking and handily sheltering from public eyes cedar before running again, and then fought a late eaten, pita and hummus induced cramp the rest of the way.) I am happy with the mile part, a little disappointed with the 5k overall.
Finished at the gym with:
50 crunches + 10L and 10R one legged crunches
2 x 15 back extensions
8x5x3x1 weighted pull ups at 25lbs
3 x15 dips.
Feels good to feel sore again:-)
forearm-itis
deadlift: 265 x1, x1, x1, x1, x1 (5 total)
clean & jerk: 95 x5, x5, x5, x5
chins: 5, 5, 5, 3, 1 (19)
The chins suffered from forearm-itis. They've been sore since I got back on the deads. And, of course, are the gating factor in the deads. So, hopefully they'll bounce back and I can start making improvements in both the chins and the deadlift. I'm also considering moving chins to the start of the workout for a while.
clean & jerk: 95 x5, x5, x5, x5
chins: 5, 5, 5, 3, 1 (19)
The chins suffered from forearm-itis. They've been sore since I got back on the deads. And, of course, are the gating factor in the deads. So, hopefully they'll bounce back and I can start making improvements in both the chins and the deadlift. I'm also considering moving chins to the start of the workout for a while.
Monday, June 16, 2008
Bitch and moan
The duration of my workout today was punctuated by an ongoing inner monologue of bitching, moaning, and excuse-making. Call it "The Housewife, Take III".
In the end (now that the entire thing is safely tucked away into the past), it doesn't seem so bad.
Mile*: 6:54. Same as last time (different route). Hmmph. Excuse: the first 4/5ths were uphill.
Next 2.4 km: Cramp just south of my left ribs. Excuse: My part in the two empty white wine bottles left on the counter this morning.
Next 1 km: Kicked myself in the pants and tried to take it up just a little bit, at least a smidgeon beyond a feeble jog. (That is was hot is no excuse after last weekend at GB.)
Total: 5K = 25 min 40 sec
Push-ups: 20 x 3 (alternating with weeding the garden)
Unlike McPie, who generally runs the "5K + Fast Mile" to get a respectable time in both but not necessarily top time for the mile, I was aiming for a pb mile and "whatever" for the rest. So, it's not so bad, for that. Except for the part where I'm stuck in a rut 6 seconds short of my current mile pb. (Varying routes with less-than-precise mapping tools may play a role.) Not unlike my chin-up rut.
* The fast mile remains the toughest workout ever. It hurts. Every time, I end up running a portion of it with my eyes closed, torn between hoping to survive and hoping for a quick death to escape the misery. But I'm still going to get 6:30 before the end of the summer. Dammit.
In the end (now that the entire thing is safely tucked away into the past), it doesn't seem so bad.
Mile*: 6:54. Same as last time (different route). Hmmph. Excuse: the first 4/5ths were uphill.
Next 2.4 km: Cramp just south of my left ribs. Excuse: My part in the two empty white wine bottles left on the counter this morning.
Next 1 km: Kicked myself in the pants and tried to take it up just a little bit, at least a smidgeon beyond a feeble jog. (That is was hot is no excuse after last weekend at GB.)
Total: 5K = 25 min 40 sec
Push-ups: 20 x 3 (alternating with weeding the garden)
Unlike McPie, who generally runs the "5K + Fast Mile" to get a respectable time in both but not necessarily top time for the mile, I was aiming for a pb mile and "whatever" for the rest. So, it's not so bad, for that. Except for the part where I'm stuck in a rut 6 seconds short of my current mile pb. (Varying routes with less-than-precise mapping tools may play a role.) Not unlike my chin-up rut.
* The fast mile remains the toughest workout ever. It hurts. Every time, I end up running a portion of it with my eyes closed, torn between hoping to survive and hoping for a quick death to escape the misery. But I'm still going to get 6:30 before the end of the summer. Dammit.
Sunday, June 15, 2008
dead and dread
deadlift:265 x1, x1
clean & jerk: 105 x5, x2, x1 -> finish the set with 5 cleans, then did another set of cleans.
barbell row: 120 x5 x5
cable press: 70 x5, x5, x5
alternating facepulls with farmer's walk:
70 x41
one trip with two 50 pound dumbbells (it's a small trip around the gym)
70 x9
one trip . . .
70 x7
one trip . . .
farmer's walk: description and a demo
2 miles on the dreadmill. slow. on purpose.
press:
45 x20
clean & jerk: 105 x5, x2, x1 -> finish the set with 5 cleans, then did another set of cleans.
barbell row: 120 x5 x5
cable press: 70 x5, x5, x5
alternating facepulls with farmer's walk:
70 x41
one trip with two 50 pound dumbbells (it's a small trip around the gym)
70 x9
one trip . . .
70 x7
one trip . . .
farmer's walk: description and a demo
2 miles on the dreadmill. slow. on purpose.
press:
45 x20
Thursday, June 12, 2008
While the lower half recovers
A couple of days after that whole eight games of frisbee in four days thing, and my hip flexor is still preventing me from taking a full stride. So.
[skipping: I Predict a Riot. This is a long song! More than four minutes...]
Alternating sets of jumping pull-ups and dips (yes, actual dips):
JPU: 5, 2, 2
Dips: 2, 2, 2
Chin-ups from a dead hang*: 2
* Ok, I was standing on the bench I used for the jumping pull-ups, but my arms were fully extended. The point was to do them without starting from the top.
Push press: 60 lb x 5, 3, 3 (previous heaviest was 55)
Press: 35 lb x 7 (this was supposed to be a finisher. Is it a finisher if you can only do seven? I eked out another 3 after that to make sure I really was finished.)
Rotator flies (don't ask): 8 lb dbs x 8, 8, 8
Alternating triceps rope pulls and face pulls:
Tris: 50 lb x 10, 9, 7
Face: 70 lb x 8, 8, 8
Misc: 15 back extensions, 20 single-leg ball crunches, 50 v-sit ball tosses (4 kg)
I'm dying to try a mile tomorrow, but my friend HF may not be ready...
[skipping: I Predict a Riot. This is a long song! More than four minutes...]
Alternating sets of jumping pull-ups and dips (yes, actual dips):
JPU: 5, 2, 2
Dips: 2, 2, 2
Chin-ups from a dead hang*: 2
* Ok, I was standing on the bench I used for the jumping pull-ups, but my arms were fully extended. The point was to do them without starting from the top.
Push press: 60 lb x 5, 3, 3 (previous heaviest was 55)
Press: 35 lb x 7 (this was supposed to be a finisher. Is it a finisher if you can only do seven? I eked out another 3 after that to make sure I really was finished.)
Rotator flies (don't ask): 8 lb dbs x 8, 8, 8
Alternating triceps rope pulls and face pulls:
Tris: 50 lb x 10, 9, 7
Face: 70 lb x 8, 8, 8
Misc: 15 back extensions, 20 single-leg ball crunches, 50 v-sit ball tosses (4 kg)
I'm dying to try a mile tomorrow, but my friend HF may not be ready...
ring the bells . . .
that still can be rung
deadlift: 255x3, x1, x1
clean & jerk: 100x5, x5, x5
chins: x5, x5, x5, x5, x3, x2, x2, x1 (28 total)
<some time later>
"fast" mile: 6:55. hmmph. anterior calves were very sore which I did not know about until this run started. Must be from the tournament on the weekend.
Junior practice tonight. I'll do the runs with the kids if I can't think of a *reason* not to.
Also, I weighed in this morning at my heaviest ever. 171. A little too much neck pain induced lay-off means it's not all on my shoulders . . . I'll have to try to move it. Last August I was 157.
deadlift: 255x3, x1, x1
clean & jerk: 100x5, x5, x5
chins: x5, x5, x5, x5, x3, x2, x2, x1 (28 total)
<some time later>
"fast" mile: 6:55. hmmph. anterior calves were very sore which I did not know about until this run started. Must be from the tournament on the weekend.
Junior practice tonight. I'll do the runs with the kids if I can't think of a *reason* not to.
Also, I weighed in this morning at my heaviest ever. 171. A little too much neck pain induced lay-off means it's not all on my shoulders . . . I'll have to try to move it. Last August I was 157.
Thursday, June 5, 2008
Extended Cindy
I've been trying to do one crossfit workout a week. This week, the one that suited me best was:
"Complete as many rounds in 20 minutes as you can of:
15 Pull-ups
30 Push-ups
45 Squats"
Which is essentially an amplified Cindy. And also CRAZY.
More realistically (er, idealistically?) I tried for:
10 pull-up-type-movements (that fell apart quickly)
20 push-ups
30 squats (with 12 lb body-bar)
In twenty minutes.
Short story = 4 rounds
Long story...
Assisted pull-ups (feet lifted onto a bar on the squat rack*):
10
8+1
4 (this is approximate; I wrote it down but left the paper at work)
2 chins-ups + 1 negative pull-up
+ 6 x 80 lb shoulder-width-grip lat pulls. (I had a minute left after the 4th round.)
* I experimented with different levels, from way below my hips to a happy medium. It was all hard. I'm not sure this is a good way of training pull-ups- I think it contorts the movement. But still, hard! Next time, I will try jumping pull-ups.
Push-ups (regular/girlie):
18/2
10/10
10/5+5
5/10+5
Squats:
30 reps with a bit of weight gets hard real fast! I was able to do them continuously, and with my heels slightly propped, I can get my hams to my calves. (The main obstacle between me and ATG is my ankle flexibility. I think. Probably a varietly of inflexibilities, but the ankle thing I can fudge.)
Finished with some back extensions and ball crunches (one-legged of course - if you guys aren't doing 'em like this, you are seriously missing out.)
I'd have tried a mile if I'd had time, just to try to improve my time. I can't let Uncle G get too far ahead of me!
"Complete as many rounds in 20 minutes as you can of:
15 Pull-ups
30 Push-ups
45 Squats"
Which is essentially an amplified Cindy. And also CRAZY.
More realistically (er, idealistically?) I tried for:
10 pull-up-type-movements (that fell apart quickly)
20 push-ups
30 squats (with 12 lb body-bar)
In twenty minutes.
Short story = 4 rounds
Long story...
Assisted pull-ups (feet lifted onto a bar on the squat rack*):
10
8+1
4 (this is approximate; I wrote it down but left the paper at work)
2 chins-ups + 1 negative pull-up
+ 6 x 80 lb shoulder-width-grip lat pulls. (I had a minute left after the 4th round.)
* I experimented with different levels, from way below my hips to a happy medium. It was all hard. I'm not sure this is a good way of training pull-ups- I think it contorts the movement. But still, hard! Next time, I will try jumping pull-ups.
Push-ups (regular/girlie):
18/2
10/10
10/5+5
5/10+5
Squats:
30 reps with a bit of weight gets hard real fast! I was able to do them continuously, and with my heels slightly propped, I can get my hams to my calves. (The main obstacle between me and ATG is my ankle flexibility. I think. Probably a varietly of inflexibilities, but the ankle thing I can fudge.)
Finished with some back extensions and ball crunches (one-legged of course - if you guys aren't doing 'em like this, you are seriously missing out.)
I'd have tried a mile if I'd had time, just to try to improve my time. I can't let Uncle G get too far ahead of me!
Update
Work keeps on winning. Gah!
last Friday was a late afternoon workout:
225 lb back squats, low, like parallel: 8/7/6 reps
bicep curls :-) 30 lb DB's x 18/14/10 reps
Deadlifts: 225 lbs x7/6/2 (felt my knee tweak uncomfortably...ick)
calf press (seated -its horrible) 250lbs x 10, 10, 9
run -5 min at 7.5, then 45 seconds at 10, 45 seconds walking rest x 4 reps. Total 1.5 miles in 13:00 or so.
Monday was circuit: only 3 rounds of 400m run, shoulder press (80lbs x 8, 7, 6- inspired by Rippetoe) Pull ups (10). Time was 17:45 I think. Quite taxing actually. Then 40 ball sit-ups, 30 back extensions, back to work.
Now its just work work work work work work work.
last Friday was a late afternoon workout:
225 lb back squats, low, like parallel: 8/7/6 reps
bicep curls :-) 30 lb DB's x 18/14/10 reps
Deadlifts: 225 lbs x7/6/2 (felt my knee tweak uncomfortably...ick)
calf press (seated -its horrible) 250lbs x 10, 10, 9
run -5 min at 7.5, then 45 seconds at 10, 45 seconds walking rest x 4 reps. Total 1.5 miles in 13:00 or so.
Monday was circuit: only 3 rounds of 400m run, shoulder press (80lbs x 8, 7, 6- inspired by Rippetoe) Pull ups (10). Time was 17:45 I think. Quite taxing actually. Then 40 ball sit-ups, 30 back extensions, back to work.
Now its just work work work work work work work.
Wednesday, June 4, 2008
A plan to avoid frustration and despair
There is something in here for everyone, on pull-ups.
I have personally taken special note of training tips A, G, H, J, N and, of course, Z.
I have personally taken special note of training tips A, G, H, J, N and, of course, Z.
c&j
inspired by a conversation I had a couple of weeks ago, clean & jerks have been added in.
clean & jerk: 95 lbs x 5 reps x 3 sets. Given that I clean 135 and press (strict, not like the thrust with the jerk) 100 lbs, I expected to do more than this. But I was pretty tapped by the end. It is a long way to move a bar. I hope that improvements will come quickly though.
chins: BodyWeight x 5 reps x 4 sets, 3 reps x 2 sets, 1 rep x 1 set. (27 total) Meh.
cable press: 60x5x3
<some time later>
fast mile: 6:34. This was really 800m at 10mph, 600m at 8mph, 200m at 10mph. 1% grade. I think I shaved 25 seconds off my last attempt on the dreadmill. I wonder what I'm really running outside?
clean & jerk: 95 lbs x 5 reps x 3 sets. Given that I clean 135 and press (strict, not like the thrust with the jerk) 100 lbs, I expected to do more than this. But I was pretty tapped by the end. It is a long way to move a bar. I hope that improvements will come quickly though.
chins: BodyWeight x 5 reps x 4 sets, 3 reps x 2 sets, 1 rep x 1 set. (27 total) Meh.
cable press: 60x5x3
<some time later>
fast mile: 6:34. This was really 800m at 10mph, 600m at 8mph, 200m at 10mph. 1% grade. I think I shaved 25 seconds off my last attempt on the dreadmill. I wonder what I'm really running outside?
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