3.3.3 bench

bench: 135x5, 152.5x3, 170x3; 125x10x5
db row: 70x8x3sets
lateral flyes: 27x8x5sets.

I did this workout on Friday but forgot to post it.

Red Zone

Run 10K. 49.07. OK time for not having run 10 k in over a year. The red zone is on the inside of each of my thighs. I applied some hand dispensed cream after the gym shower. Motherfucker! Youch.

Those are monster presses Daddy-o.

Also, Xfit games have been playing on TV downstairs at work. Makes it look...gay.

eek

I think someone (↓) needs a coffee!

clean: 115x5, 132.5x3, 147.5x2 (supposed to get 1 rep but also AMRAP and I only got 2 - shit)
deadlift: 240x5, 272.5x3, 305x6. first time over 3. next up, three wheels!!

New approach

Yesterday I did a 75-second plank, breastfed nine times, and baked a chocolate cake.

What, you expected more? The breastfeeding cancels out the cake, so I'm up one plank. I'll be doing straight pushups by Christmas.

Now excuse me while I go wipe a three-year-old's ass.

oh Crossfit

so cray cray.

press: 100x5, 115x3, 127.5x4; 80x10x4sets, 5th set 12
chins: 30 in 10 sets

First Timer

For Fran.

21-15-9 reps of 40KG thruster and pull ups (no kipping on these). 13:30. Nothing like the incredible 2:00 of those crazy crossfitters ;-)

squirts

squats: 210x3, 240x3, 270x8.
good mornin': 105x8x3sets.

the other day a non-resident started making phone calls on the treadmill. shortly after that Steve Earle was piped in on the PA. fuck 'em.

Mon-11-26

For time, 1000 Row, 20 sit ups, 10 x 115lb bench press. 25:10. Skipped until the 30 minute mark.

I should have made this 1km row, 50 sit ups, 15 x 125 BP to make it near impossible.

3.2.3 bench

bench: 125x3, 145x3, 162.5x6; 122.5x10x4, 5th set 12
db rows: 65x8x3 sets
lat cable flyes!: 24x8x3 sets

my rope jumping is getting better - i can do like 10 dbl unders without messing up. These are not consecutive consecutive; i need some regular revolutions in there to set up.

This is gonna leave a mark...

Legs were sore today from yesterday. But I had a plan. Daddyo's lifts looked too fun (and heavy!). Had to mimic.

800m warm up run.
Barbell warm up (10x squats, DL's, hang cleans, presses, OHS).
Cleans: 3x 95, 3x 115, 3x 125, 3x 135
Squats: 3x 205, 3x 225, 3x 245
Deadlifts: 3x 225, 3x 255, 3x 275
800m warm down run

3sets 5 pullups, 5dips.
Stretch.

Positively leisurely.

Wow, Nice Out!

Ran: 5k in 22:49. It was hard! Then 100 walking lunges.

Tues

Presses. How I hate.

Warm up, run 1 mile (7:28)
Presses, 5x85, 5x90, 5x 95, 5 x 85 5x sucks.
3 rounds 5 x 175 lb deadlift, 10 knees to elbows.

3.2.2

cleans: 107.5x3, 125x3, 140x4
deadlift: 225x3, 255x3, 287.5x6

and holy smokes i was tired. i skipped my third exercise (hip thrusts) - it's just an optional one anyway.

3.2.1

press: 95x3, 107.5x3, 122.5x4; 77.5x10x4 and then the 5th set was 12
chins: 26 in 10 sets

Good (re)Beginning

After 2 weeks + off, due to grisly illness and recovery and travel, Strated it all back up again today.

scaled the Saturday crossfit to 4 rounds of 400m run, 15 burpees, 15 bent over rows with 80lbs of dumbells. Time was 23:00.

3.1.4 squat

squat: 195x5, 225x5, 255x9
good mornings: 100x8x3sets

well, hello

I had a deload week. As usual, it was fantastic. Also, I've been seeing a massage terrorist and an acupuncturist. These are very good things. The acupuncturist is a friend and is working in particular on my shaky paw. The terrorist might be the best massage terrorist I've had (do you think mentioning terrorist so many times has flagged something at the NSA?).

So... before I left on my deload I did some squats:
Nov 2 -
squats: (oh my app won't access the previous cycle so I'll just tell you my top set) 275x4.
good mornings: 95x8x3sets
hammy curls (single leg): 36x8x3sets

~~~ then I had my deload week ~~~

then I did presses on Monday -
press: 87.5x5, 100x5, 115x6; 75x10x5sets
chins: 22 in 10 sets

Tuesday -
clean: 100x5, 115x5, 132.5x7
deadlift: 207.5x5, 240x5, 272.5x7
hip thrust: 165x8x3

Thursday -
bench: 117.5x5, 135x5, 152.5x8;120x10x4, 5th set 11
db row: 60x8x3sets

Today is squats for the end of week 1, cycle 3. My wife thinks I look like Ned Flanders with my shirt off. hmmph.

I'm noticing interesting trends in how I seem to peak at different times for different lifts. But I'll keep that to myself because 3 times doesn't make a trend.

I'm still running in super slow mo but it's getting enjoyable. Except Saturday when it was -16.

And then I'm doing this most days:
Lean Gains

IF seems interesting and this particular program seems the most adaptable to the real world. As in, all you really do is skip breakfast and workout just before you break the fast. And don't snack into the night.

Workaround

Another run, another cramp. WTF? Anyway. This morning I decided to persevere and attempt to get past this stupid hurdle. I covered the same 2.5 km that I jogged last week, using a combination of walking, walking lunges, and short bursts of "fast" running (400 m pace?). I figured if i could stand a cramp for 30-40 m, I may as well be moving vigorously!

It ended up being 20 minutes of harder exercise than a 20 minuute straight-up jog would've been. And I was able to jog the last bit cramp-free.

So, a small win.

Ooof

A quick outing to the gym only to wait. SO I did warm uppy things while I did. Then the meat and potatoes.

4 rounds (supposed to be 5) of Kelly, run 400M, 30 24" box jumps, 30 20lb thrusters (should have been more). 25:26. Pretty tiring.

2.3.3

bench: 130x5, 147.5x3, 165x4; 120x10x4, 5th set was 9.
row: 100x10x4, 5th set was 13.