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