lazy winter afternoon

worst workout ever.

cleans: 160 x2; 150 x3, x1, x1.
deadlift: 275 x4. I thought I was going to pass out on these. Cluster format.
press: 105 x2, x2, x2, x0.
chins: 35 x3, x2, x1, x1, x0.

did sets every 75s. I might have to go back to 3 minutes. It was miserable.

finally the press advances

squats: 185 x5, x5, x5. goal met, increase to 195. (my pb is 225 but I've been off for a while)
presses: 100 x5, x5, x5. goal met, increase to 105.

later that same day . . .
dips: 10, 9, 5, 5, 5. add weight.
chins: 35 x3, x2, x2, x2, x2.

Just Finished

10 k run.

A PB 50:35 in -1C, damp, icy, puddly wetness along the canal. What a slog, f*ck!

And after a stretch and a drive home, 45 lb finisher press, 3 sets 0f 27, 17, 12. I will not be able to shrug tomorrow therefore I hope no one will ask me what I want to do when I don't know.

dressing

power cleans: 160 x2; 155 x2; 150 x3, x1, x2.
deadlifts: 275 x3. These were clusters. Do one rep, rest for ten seconds. Not as good as I had hoped, though that is the most I have lifted . . .
dips: 6, 6, 5, 5, 5.
chins: 35 x2, x2, x2.

Except for the deadlifts, these were all done at the three minute mark (as has been the case for the last couple of weeks). That means it doesn't matter how long the set takes, the next set starts in 3 minutes (so the usually I have 2:35 between sets . . . ).

forearms:
3 rounds of
-5 wrist rolls @ 20
-captain of crush trainer gripper 10 reps a side
-15 lateral hammers a side.

Cross fit home

Yesterday, beside the kitchen counter while Ms. Hedda washed dishes:

3 rounds of 50 squats, max reps push ups.

Completed the squats (BW) and 40, 20, 20 push ups in about 12 minutes or under.

Today, did Saturday's Cross fit: 4 x 800 m run each for time. Ran at 1%
1. 2:54
2. 3:00
3. 3:11
4. 3:12
I could have done the first one a little faster. This is pretty hard. I think with a really hard running warm up then a good rest this would be a little easier. Ran 4 Miles in 32 minutes. Well, walked and ran.

Added 2 x 15 knees to chin in the roman chair and 5,4,4,2 pull ups with 25 lbs.

no squats today

I stubbed my toe so friggin hard on the weekend, I thought I broke it. Very sore. Walking is not fun so squats, which I loathe anyway, were out. I would like to get back to my PB though -- 225.

Had planned on doing dips. But someone was there with 90 lbs on the belt doing them and I thought I would wait.

chins: 25 x5, x5, x4. almost
presses: 100 x5, x3, x3. one rep less than last time in the second set.
db bench: 60 x3, x0; 55 x5.

I was going to do finishers but I had nothing. Maybe I'm getting sick?

<some time later>

forearms:
3 rounds of 5 wrist rolls @ 20, captain of crush trainer gripper 15 reps a side (it actually closed once), and 15 lateral hammers a side with my little homemade half a dumbbell thing (5lbs, I think).

After those three rounds I did plate pinches with two 10 lbs plates. Longest was 47s on the left side (34s on the right). So I gave the right a couple of extra reps.

Sq-whats?

Wanted to work the legs hard.

5x5x5x5x5 squats, 225, 235, 245, 255, 265. Yay! Finishers, 175lbs x 20

Had some left for presses. 1x1x1x1x1x1x1 reps.

95, 105, 110, 105, 105, 105, 105. Happy with these.

Thankfully there was now snow to shovel upon arriving home.

vert push and pull

Cleans got bumped up ahead of deadlifts so that my lower back wasn't tired for the technique-centric explosive lifts.

cleans: 150x3, x3, x3, x3, x3. bump weight.
deadlifts: 250 x5. bump weight.
presses: 100 x5, x4, x3.
chins: 25 x5, x4, x2.

finishers: 3 rounds of 3 exercises - front squats @ 90, alt db press @ 30, lat pulldown @80.
10, 12 (total of both sides), 20
6, 8, 10
4, 6, 8

The front squats and db presses were a little heavier than I wanted for this but now I know.

addendum: my arms are killing me. Working out while frustrated with life mumbo jumbo is good for the overall poundages. Bad for the muscles soreness.

ho push and pull

I should probably say something clever about the title, but I have nothing.

dips: 4, 4, 4.
db rows: 70 x5, x5, x5.
db bench: 55 x5, x5, x5.

finisher: alternating between seated rows @ 80 and push-ups.
22,15
11, 10
10, 7

Party Pants

My LuLu Lemming shorts feel great when I work out. Its like I am floating IN MY SHORTS! How is that possible? I bet you the Natural Law Party of Canada wears LuLu Lemming.

CrossFit WOD today: As many rounds in 20:00 of 400m run, 15 pull ups (L-seat pull ups -not) and 15 Hip extensions (almost the same as a back extension only more rigid-y).

I completed 3 rounds in 18:10 and 4 rounds in 24:30. If I could just do 15 kipping pull ups in a row every round this would be easily 20 minutes. I don't kip, but I do cook.

The breakdown: run speeds at 1% grade of 10.2, 10.2, 9.2, 9.2. Pull ups: 13+2, 8+3+2+2, 5+5+3+2, 3+3+2+2...gave up at 10. Straight 15's on the extensions.

This was a pretty good work out. I had modest help from Modest Mouse.

Over the fence...

for the never plan ahead types!

Friday: 3 rounds for time of 50 squats (BW), 10 hang cleans (95lbs for this lightweight) and 7 muscle ups (subbed 7dips, 7 pull ups). Time was 12:20.

Sunday: A homemade, at home, outdoor workout. 3 rounds for time of 10 x 205 lbs deadlifts, 10 pull ups, 400+m run. Ouch! Time was 20: 20, which included footwear and clothing changes for the outdoor, in the freezing rain running part :-)

Today: 5 rounds for time of 10 burpees, 30x3 skips (both feet, left then right), 145 Bench press, max reps. Time was 21:30. Reps on BBQ Press: 10, 7,6,5,5.

squats

squats: 185 x5, x5. And the last rep was awful and I'm not sure if I wrenched my back (find out tomorrow morning). It was just terrible form, not because the weight was too heavy.
press: 95 x5, x5, x5. Move up to 100.
chins: 10 x7, x5, x4.

finishers: alternating sets of press @ 45, lat pulldown @ 80.
20, 20
12, 12
8, 8
4, 4.

frat curls in the squat rack

just kidding.

deadlifts: 250 x4, x3. At 5 reps in one set I'm upping the weight.
cleans: 150 x2. fizzle. Don't know what's up.
press: 95 x5, 100 x3. Therefore, next time out I'll try 3 sets of 5 @ 95. Was just trying to find my max here so I could start doing these on a regular basis again.
chins: 10 x6, x5, x3.

I think I pulled something in my left delt last week.

Used 3 minutes rest instead of 4. Only relevant to the deadlifts (which should have only been one set) and the chins because the cleans blew.

Keeping up

With the Cross-fit WOD, yesterday saw:

Monday's crossfit of 1x1x1x1x1x1x1 reps of Clean and Jerk (I did clean and press as one of the GL fellas looked at me funny when I was warming up...) 85, 85, 90, 95, 100, 95, 95.

and

Tuesday's crossfit of 50, 40, 30, 20, 10 of alternating Double Unders and sit ups. I cannot do double unders for more than 1 in a row, so I subbed the required reps with both legs, left leg, right leg. I did the the sit ups on a ball. Time was ~11:20 (I'll have to check that again).

Sore abs today, boyo.

Late lunch

Cross fit workout-of-the-day:

As many rounds in 20 min of 15 pull ups, 15 push ups, 15 back extensions, 15 front extensions.

I subbed 10 pull ups and 20 push ups.

4 rounds. Exhausting.

Also ran a 7:30 mile to warm up, with a fast 400m (1:27).

more push jerk pracky

this is a frustrating thing. I can't get good at the push jerk. I would like to be able to combine my cleans and my overhead pressing (by clean and jerking) but there is a huge disparity in weight right now (150 vs. somewhat passable technique at 75). Though finishing up on the 75 is where I had an epiphany. Watch the bar and jump under it as it goes past your face on the first push. That's the coaching point that works for me right now anyway.

I saw one video on the press, push press, and push jerk. The statement was made that if you are proficient at all three, expect the push press to be 30% greater than the press, and the push jerk to be 30% greater than the push press. So, for example, if your press is 100 lbs, you could expect your push press to be 130 and your push jerk to be 170. My max press is 105 (which is not stellar, btw) . . . The lessen here is I am not proficient at the push press or push jerk. But I will be.

push jerks: bunch of practice, went as high as 105 but this was pretty horrid form.
chins: 12, 8, 7. Goal met (1 set of 12); increase weight.
db bench: 50 x5, 55 x2, 50 x5. I wasn't trying a pyramid, it just happened that way.

Cross Fit Thursday

Ya think the Goodlife people would be upset if they new Cross fit was going on in their facility? I don't know...


Warm up: 1 mile run (7:30 with a 1:29 400m in there), 15 back extensions, 15 front extensions.

5 rounds for time of: 45 lb overhead walking lunges x 20, 50 lb DB Swings x 15. Time was 18:20. Sweat factor = 4, grunt factor = 3.

Good to know: if you put your Ipod up loud enough, you don't notice the grunts.

Catch up post

Did the crossfit Mall work out on Saturday: 2 rounds of St. Laurent for time.

Monday: An adaptation of Cross fit WOD from last week.
Five rounds for time of 400m run, 15 x 185 lb deadlifts, 20 front extensions. I was supposed to do 225 lb deadlifts but c'mon. I mean really, c'mon. Time was 43 minutes. I had to suck up only 10 DL's on the last round because c'mon. I mean really, c'mon.

Today: 5k run and 100 push ups. Run time was 21:21 (woo hoo- 7:09, 7:02 and 7:10 miles) at 1%. A hundred push ups was just a hundred push ups. I do them in sets of ten and it took about 8 minutes or so today.

judo

I went to judo today for my first time. Though I did learn how to break a fall in kindergarten.

push jerk

Tweaked my right quad doing cleans on Friday so the lower body is taking a day off. Since I was going to start doing clean and jerks, I decided to start working on my push jerk. This was a little more difficult than I thought it would be.

push jerk: 1/2 hour-ish of practice.
chins: 10, 8, 5. Decrease.
cable press: 100 x3, x0, -. Decrease.