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.