Frisbee: Go!

Always a busy time. Many things on the go. Had a birthday (46).
Have been doing the beep test. First time out, 9/6. Next time 10/3. Last time 8/3. Some sprints in the park, a few home WODs, 5K's (23:13 last time out) and games and practices.
Yesterday was a work out at home: 3 rounds of deadlifts (205) and a 450m run for time (1:30 or under). Walking rest in between rounds (finished walking the block). Then 3 rounds squat clean (135) + 5 front squats.

May now; cold

Tried to dive in hard on Monday:

Scaled the crossfit from 50 to 30 of: 30 calorie row, 30 24" over the box jumps, 30 deadlifts 135lbs (185), 30x 30lb thrusters, 30 dips, 30x 30lb thrusters, 30 deadlifts... see where this is going? I did, and at 19:35 after deadlift round 2, #15 I went right to a place to sit down and not throw up.

Started this with a mile run in 6:30. Borderline easy.

Today, a quick warm up then a 5K outside in 23:27. No stops.

Catch up

New routines are wreaking havoc...

I think there was a gym outing a while back... 8x front squats @135, 155, 175 with a 400m run and 10 pull ups in between each set. Ten 135 squat cleans afterward.

A 5K last week, outside. 23:12. Not awesome. Then 5 rounds 20 walking lunges and 10 push ups to finish it.

Last Thursday, jog, warm up then the 20m beep test (9/8).
Friday, unhappy with Thursday, longer jog, better warm up, 10/3. I have big dreams. 10x 20M sprints and 5 x 20M bounding afterward.

Saturday I played a volleyball TOURNEMENT. Sunday was hurt. All day.

Monday, at home park sprints:
10 x 80/20, rest.
12x 25m for time (1:48), rest.
25/30/25 hollow run x2 every 2 minutes then 2 all out 80 m sprints.
30 seconds squat + 25 m 'sprint' + 30m coast x 4.
80 walking lunges for time: 2:20 ish.

Today:
In 8 minutes run 1 mile and then do max reps 225lb DL's (6:35 and 7)
In 10 minutes run 1 mile and then do max reps 135lb power cleans (6:55 and 7)
In 12 minutes run 1 mile and then do max reps 75lb overhead squats(7:40 and 12)
Squat cleans, 135lb x 5
Deadlift finishers, 135 lbs x 20 x 2.

dribs,drabs

Monday, 30,20 10 reps of 135lb squats, 95lb bench press (dips after 30) and pull ups.Time was 20 min.  and change with a lot of chatting. 2 k row to finish.

Wednesday, 1 mile run (6:56), 10 x115lb squat cleans, 800m run,10 x 115lb squat cleans, 400m run,10 x 115 squat cleans, all in 29:00, which is pathetic. Then 4 x 5 reps of 45 lb snatch and overhead squats. Then 3 x 5reps of 225 deadlifts. For fun, 20 pullups in a row.

Re-connect

With an old acquaintance at the gym, Andrew. Very rich stories to be shared.

Warm up then squats. 135 x 5 then 185 x 3, 205 x 3, 225 x 3, 245 x 3,225 x 3. Very low, I was proud of myself.  Finishers 155 x 15 times 2.

Shitty cold on the wane

Went out for road intervals around the block:

80% up the Oakwood rd. hill for 250M (40-45 seconds) then continue huffing and puffing around the block (3 - 4 minutes). Repeat x 8.

All Out 2K

On the rower. Warmed up then let-it-rip. Time was 8:02, sucky. Battling a shitty cold.

With Cold

AMRAP in 20 minutes of 10 pull ups, 245 deadlift x2 and 10 push ups. Completed 8 rounds.

14.5

My own version, scaled for hangover.

Quick bar warm up then 21-15-9-5 thrusters (75lbs) and bar facing burpees. Time was 12:03. Unpleasant.

After 5 x 135 squat cleans.

Leggy

Met up with Fabien before an expat-BB lunch.

Warm up then 5 x front squats (135,155,185,195,185).
Deadlifts: 5 x 135, 185, 205, 225, 245.

Pullups: 3 rnds x 10.

Double

Short run of intervals (6 x 45 seconds at 11.5 mph every 3 minutes, jogging in between) then a barbell warmup. Then on to crossfit WOD for Monday, scaled.
 AMRAP in 20 min of
10 push presses, 30kg
10 DB swings, 45lb
10 x 24 inch box jumps.

7 rounds. not awesome, but feeling it.

Friday

30 minute run,~150 bpm heart rate (aerobic capacity).

More warm up, then power cleans:
3x 95
3x 115
3x 135
3x 145
3x135.

Deadlift finishers: 2 x 20 reps @135.

Big stretch.

Crushed

By a tank.

With a (25 lb DB for get-ups, 35lb for swings and squats)

21 Turkish get-ups, right arm

50 swings

21 overhead squats, left arm

50 swings

21 overhead squats, right arm

50 swings

21 Turkish get-ups, left arm

Time was 31:52,  which included a chat with a trainer I know. 

Shitcanned

Monday: Intervals (anaerobic capacity) 6 x 1 minute at 11.5mph, 2 minutes rest between. hurt my calf.
Bench: 135 x 5, 5 sets.
Pullups, 21,15, 9 one break each set.

Today- New Gym.

For time 30 pull ups, 500 row, 21 thrusters @ 75lbs, 800 m run, 21 thrusters @ 75lbs, 400m run, 30pull ups. Grueling 23:22. Its a long way from the weights to the running area.

My anger for my former company will not serve it well in the future.

As I Sit Eating Ikea Chocolate

Took Wednesday off last week, and on Thursday I planned a long slow run. It did not happen -a mile and a half in indigestion got the better of me and I had to stop running. No worries as I had push presses to work on.

Push press, 5, 5, 3, 3, 3, 1, 1, 1, 1, 1. Managed 85, 95, 95, 105, 115, 115, 115, 115, 115, 105.

Friday: warm up then 4 rounds squat, 225 x 6, box jumps, 30 inch x 12, 20kg overhead walking lunge x 25. rest ~ 2 min in between. Then deadlift, 225 x 5 x 3 sets, 3 x 400m run @ 16kph, 1 degree.

Grinder...Coffee!

Scaled a little from Sunday's WOD.

5 rounds for time of 800m run, 15 pull ups, 20 push ups. Time was 37:35 and all of it sucked. Kipping pull ups are finally working for me. Need chalk.

Exhausted Over the Weekend

Need to change up a few things given all this free workout time.

Today, scaled the WOD from yesterday. Starting with 1x 115 (not 185) squat clean and 10 push ups (not handstand push ups!!) then 2 squat cleans and 9 push ups and so on to 10 squat cleans and 1 push up. Well, I got to 8 squat cleans and realized the push ups were light and the cleans were retarded, so I did 10 push ups, 9 cleans, 10 push ups, 5 cleans (on the 10 round) and 10 push ups. That was a tough 25:35.

Row 2K to cool down. 3 rnds x 7 pull ups to finish.

Time on My Side

While awaiting my fate at work.

Warm up then 5 rounds deadlifts, 8x 205, 1 minute sprint @ 10.5 on the treadmill, 15 back extensions. Sweet fun!
Squat cleans 135 x 5. I love these.
Single leg jumps and push ups. (20 each leg, 40)
45 Pull ups (w/ kip). Not all in a row.

Aerobic

Ran a slowww 4 miles- 33:35. Kept my HR at 150, give or take. Boring.

Chesticles work: Five rounds of 5 x 135 bench press super-set with 15 30 lb DB bent over rows.

Strength Endurance

Tuesday, 4 rounds of 6 Front squats @135 lbs -this was too light but I had to clean it from the floor because the rack was tied up, 12 walking lunges with 45lbs over head, 25 x20 inch box jumps. Took 1.5 minutes in between. Not a bad workout.
Followed with 5 135 lb squat cleans (form work) then 3 x 400 m runs (15.6 kmh.)

14.1

And then some.

Running- anaerobic capacity training. 8 x 45 second sprints at 11.0 mph /1 degree with 3 minutes walk/jog in between.

Afterward I did AMRAP of 15x 30kg power snatches and 30x double unders. Managed only 2.

And # 5

Long slow run (30 min =5.1k) at 1 degree incline. HR was ~145. Aerobic capacity work! Geeze this was pretty easy. For record keeping the pace was 10.5kmh.

After this, did the Crossfit total: 1RM Squat (275 today), 1RM press (105), 1RM deadlift (315) =695 lbs.

Liked it

Scaled the WOD today:

4 minutes clean and jerks @ 95lbs (scaled) =20
4 minutes row (71 calories)
4 minutes burpees (39) (and a half fuck)
= 130
Liked this!

After: presses, 5x 65, 5 x 85, 5x 85, 5x 95 (push pressed 2), 5 x 85.

Stretch.

TRX bar was free so I worked on the kipping pull up. I think I have it now. But my left shoulder says, "Hey!" and then clicks.

Christ that sucked

10,000 m row. 43:34.

800m Training

Started today.
Intervals (anaerobic capacity): 10 x 40-45 seconds at 10.6 mph /1 degree with 3 minutes walking / jogging rest in between.

After, box jumps, 20 inches up x 10, 20 inches down-up x 10 x 2sets.

3 Days of B.L.I.S.S.

And back to what used to be work.

Warm up stuff, 1 mile run (7:30) then 35 strict push ups followed by  a 5k row. Had to pause to run and get water on the row...21:35 in the end.

Short rest / stretch then 3 x 10reps press @65lbs.

Currently "sleeping".

Another 3 days of "rest" upcoming

Warm up, bar warm up then a scaled  WOD.
AMRAP in 7 minutes of 5 1:38/500m pulls on the rower, 3 deadlifts of 245 lbs. completed 5. Tough, takes a while to ramp up the rower. It was supposed to be 1:30/500m pulls but I just don't see how that is possible with the rower at 4.

After a little rest, 1 x 800m in 3:20, 2 x 400 m in 1:20.

Long Weekend of Throttled Debauchery.

I am a little chubby.

Monday
Tuesday: Bar warm up, run warm up then 3 rounds of 155# front squat x 8 and 400 m run (10.2MPH@ 1degree). Short rest in between rounds. Then 3 rounds single legged 18 inch box jumps (8xl, 8xr) and 1 minute planks.

Wednesday: warm up then the Crossfit WOD, scaled.
AMRAP in 7 minutes of 5 30" box jumps and 3 135lb cleans. managed 6 exactly. Afterward I did 115 squat cleans x 10 to work on form. After this was 1 minute skipping + 15 push ups x 3 rounds in 6 minutes.

Peanut Chicken!

On Tuesday night. During the day however, 3 rounds for time of 95  85 lb push press x15, 15 pull ups, 27 GHD sit ups. 19:22. Pull ups are the weak link. I hate them.

Today (unknown supper) 5 k, 22:00 at 1 degree. Shitty run, felt terrible. First in a while though. Gotta go back and work on the basics (fast miles etc.)

Shrimp Night

Awesome supper tonight. Shrimp + Brocoli + Rice = Love

3 rounds 95 lb power clean x 15 (these are very easy as singles)
15 burpees
27 GHD sit ups.
16:28. Pretty OK workout.

PR3

Warm up, then front squat, 5x 135, 3x 185, 1x 205, 1x 215, 1x 220 (PR).
Row, 1K, 3:47 (PR)
Dips, 24 in a row (PR in this decade).

PR2

Dry-walling break on Tuesday.

1RM deadlift today: 135x 5, 225x 3, 275x 1, 295x 1, 305x 1
1K row, 3:50
Pullups: 10, 7, 4

Bench press 5 x 135 two times (while waiting for the rower).

PR1

warm ups, stuff, 5 x 5 @ 115 bench press then:
1RM for squats (135 x 5, 225 x 3 275 x 1, 285 x 1)
time for 1K row, 3:48
dips, 22

Watch the Birdie

Played a furious 1.5 hours of badminton with colleagues on Tuesday. Fun! You'd think the racket weighed 35 pounds my arm is so sore.

Wednesday I lifted 515 dollars out of my pocket...

Thursday, from the crossfit world: consecutively 1 min squats (49), 2 min double unders (38), 3 minutes push ups (45), 4 minutes back extensions (75), 5 minutes pull ups (couldn't do them because of BADminton, ran 400m fast instead).

Presses, 45 x 20/15/10/5

Today, warm up, then squats: 135x 5 to get ready, then 205x 5, 225x 5, 245x 5, 255x 5, 225x 5. Then 155 x 20. Skipping: 1 minute + 1 minute rest x 4. Dips, 12 slow in a row.

Suffered a little

All those snatches and rows a while back... pinched something nasty between my shoulder blades and couldn't breathe when laying down for a week and a half. Serious sleep deprivation.

Anyway, that is hopefully done with.

Last Thursday I went pain free to the gym to try 4 rounds of 20x 45lb DB swing, 20x 20 inch reverse box jumps (down-up, down-up...), 20 walking lunges, 20 sit ups. The time was 12:48. Sat in the sauna after to try to burn out a cold.

Today, still with cold/cough/ phlegm from hades, barbell warm up, 800 m sprint then a WAY SCALED crossfit of 4 rounds 15 back extensions, 15 GHD sit ups, 5 thrusters @ 95 lbs, 5 clean and jerks @ 95 lbs. Time was 16:54. That was tiring. Finishers: 5 x 95LB strict press, 20 x 45 press, 3x 1 minute with 30 sec. rest in between skipping.

Lack Lustre

5 k. Had to walk a few times. 22:40. Followed up with 5 x 15 walking lunges+10 pushups.

Looked Pretty Stupid

With 5lb plates on the bar at the squat rack. A fellow gym guy giggled at me and told me to watch my form. I grunted back, "its the volume".

Scaled the WOD from the mainsite:
For time:
95 pound Back squat, 35 reps
50 Sit-ups
75 pound Back squat, 35 reps
50 Back extensions
55 pound Back squat, 35 reps
25 GHD Sit-ups + 25 Sit-ups

12:05. Happy with that. 

Snatch Master

That's what she said. Actually I sucked at them. But I did them:

9x 75lb snatch, 2k row
15x 75lb snatch, 1k row
21x 75lb snatch, 500m row.

31:15 includes walks to/from the rower. Rows were 8:04, 4:08, 1:59. The snatches were...technical.

2014

The year I become a ghost, at work at least.

Hard Cindy: AMRAP in 20 min of

5 Weighted pull-ups, 25 pounds 
10 Push-ups with feet on 24" box
15 Squats holding a 45 pound plate

6 rounds + 4 pull ups.