FGB

Fight Gone Bad: 3 rounds of 1 minute each of 6KG Ball Slams, 30KG Sumo High Pull Deadlifts, 24 inch box jumps, 30 kg Push Press, Row (all max reps except row, for calories).

Round 1 = 40/22/20/15/21. Round 2 = 35/18/20/15/18. Round 3 = 30/17/20/13/17
Total score was 321.

Should be good to help Daddy-O move in June! No box spring can stop me...

Saturday Crossfit with Coach

My 11 year old urged me on with this one, the scaled for lameness Crossfit from Friday: 10 rounds for time of 10 ring pull ups and 10 ring dips. I did 5 strict bar pull ups and 5 dips on my wobbly sawhorses, which were pretty much like rings.

My ten rounds time was 16:22. My 11 year old counted the rounds and encouraged me softly to do "just a couple more dad, c'mon".

I am ready to start kipping those PU's any time.

4 x 8's

I love, no, I hate this workout.

OK, I like it again. Now that I am sitting.

Four 800m runs. Times were 2:52, 3:00, 3:20, 3:18. Outside, in the spring sun. My form was pretty horrible in the end; I am so damn tight through the hips. I need butter.

The jog there and back (from the stretch of road I mapped) was fun. A little MIA for company. I finished this with 100 walking lunges. I think was a mistake.

I love my wife! Hi sweetie!

Front Squats, aka...

Fuck Me! What prison camp did these come out of?

First time ever doing them. I don't know how to hold the bar. Anyway, eventually I did 5 x5, starting with low weight:

135 x5, 135 x5, 155 x5, 175 x5, 195 x3. I had to bail on the last one or my shoulders were going to be bruised for weeks.

Finished with a mile run in 7:10.

finally friday follies

squats: 240 x5, x5, x5.
push press: 120 x5, x5, x5.
cleans: practice. i'm talking about practice.

Crossfit Monday on Tuesday

It was 150 Wall ball shots with a 20 lb ball. I substituted with 150 thrusters with 45 lbs.

Time was 10:20. Pretty sore today. What a workout.

sasquatch

squats: 235 x5, x3, x5. glitch in the second set.
bench: 135 x5, x5, x5.
chins: 8, 7, 4.

barbell roll-outs: 185 x8, x8, x8.

later that same night:
2.55 miles; 28:05 minutes.

Day of Rest

Sunday, did the Saturday crossfit with accommodation for lameness:

3 rounds for time of 135 Deadlift x 21 + 800 m run, 205 Deadlift x 15 + 800 m run, 205 Deadlift x 12 + 800 m run. Time was 18:50.

Today did the Crossfit Sunday, again with accommodation for lameness:

5 rounds of max reps of 155 bench press and pull ups. I did 7/13, 7/8, 6/6, 4/5 and 5/4. A spotter would have been good for the presses. Finished with an 800 m run in 3:40.

WFG

working from gym.

squats: 230x5, x5, x5.
press: 105x5, x5, x5.
deadlift: 290x2.
power cleans: 115 - a bunch of practice at this weight.

barbell rollouts: 225x6, x6, x6.

calves (for my niggling achilles - gah)
eccentric calf - straight leg: 0x15, x15, x15.
eccentric calf - bent leg: 0x15, x15, x15.
anterior calf: white bar x30, x30, x30.

update: Monday morning, I have the worst case of DOMS that I have ever had. I guess the experts are right, eccentric actions beat up your muscles more than concentric. And that with no weight! Oh, and it's just on the straight leg (gastroc).

To cap it off

For the week: squats.

Warm up with the bar only. Then 155 x 5. Then the work.
225x10, 225x10, 225x9. Worked on form, nice and low.
Then deadlifts, 275x5.
Finished with squats, 155x20. Really low. Lots of grunting.

Hello-o-o-o-o-o-o

Kidding. I know we are all back and tanned and tired and pregnant and so on.

Back on the chain gang.

Monday; 5k run (no watch), 24-25 minutes outside followed by 100 pushups (20x20x20x10x10x10x10) in 8 minutes.

Tuesday:
Presses, 95lbs, 5x5x5 (last 3 were push presses of necessity)
deadlifts, 225x5, 245x5, 265x5
power cleans, 135x5, 135x5, 145x5
1000 m row: 4:04

Wednesday: 3 rounds for time of 800m run, 15 dips, 10 thrusters x 80lbs, 40 sit ups on a ball.

I did 2 rounds then the dips and thrusters because I was late for a meeting. Time was 26:20. That sh!t was hard. First run was 3:00, #2 was 3:30.

Tomorrow is squats.

Lonesome

Monday I did the Crossfit Helen workout.

1000 m row, 50 thrusters x 45 lbs, 30 pull ups. Total time was 16:00. (a 3:55 1000 row).

That was all for this week.

Boo.

F! ME

Awesome Friday workout (amidst the busiest, most intense workday yet).

Dead lifts. Singles. Heavy. (for me).
Warm up -155 lbs x 5, then the singles:
225, 245, 265, 275, 295, 305, 315! I think I have 325 in me. No sore back and I thought my form was pretty good.

Then power cleans: 135 x5, x5, x5. I am liking these and my form is coming along. Old Tymey!

Then Standing press. Weak. 85 x7, x6, x2.

Then 1000m row (the foot!) 4:10. Honestly, I phoned that one in. I had 3:50 in me.

Posting for Five

Slackers ;-)

Wednesday lunch workout:
A McCircuit, 3 rounds for time of 400m run, 25 6kg ball slams, 15 pull ups, 15 dips.

Time was a miserable 34 minutes. Its the damn pull ups. I can do 13 in a row the first round, then 5,5,3,2 then 3,3,3,3.... its brutal. Mind you, they are the straight hang, tits to the bar kind of pull up, not the "Weeee! Look at me go up and down fast!" kind that the faux-hawk, wife-beater, half glove types like to do. Do I sound defensive?

Runs were 1:30 and 1:30 respectively. Oh, the last 400m run was a 500m row because of a broken foot. Or Legionnaires disease. Or something, but it hurts a lot. In my foot. And I can't run properly.

BTW, if bicep curls help you answer the phone fast, dips certainly tune you to slam it down.

McSquats

After a long wait for buddy and his 4 plates each side 1/4 squats...

Squats: 135 warm ups then down to business.

245 x 5, 265 x 5, 275 x 5, 285 x 4!, 245 x 5 (deep and punishing for missing the 5th at 285. The 285's were not as low as I would have liked, but certainly lower than the ballerina from above.)

Then deadlifts: 275 x 5 (time to go heavier).

Then finisher squats: 155 x 20 ATG. That's a lot of grunting.

Then 40 front extensions on the GHD.

Catch Up

Last Wednesday:

Front ext. / Back ext. 40

Presses: 100 x 4, 95 x 4, 95 x 4 fuck.
Power cleans: 115 x 5, 135 x 5, 145 x 5.

Then Saturday:

Gruelling 5 k run outside in 25:01. WTF?
60 pushups.

INTENSITY DAY!!

squats: 290x1. thought about going for two. but only for a second.
bench: 150x4, 4, 4.
deadlift: 290x4.

cleaning up the cleans

squats: 155x3, 3, 3. back off day a la the texas method. and i got to work on my form.
push press: 125x5, 5, 5. yay. increase to 130.
chins: 9, 9, 7. so close.

power cleans: lots of practice at light weight. this is terrible. but it will probably allow my achilles to heal while i sort stuff out (and go on vacation).

barbell rollouts: 165x5, 5, 5. this was getting pretty tough.

anterior calf w/ the trusty white body bar: 40, 30.
eccentric calf (straight leg): 60lbs db x5, 5.

Got the runs

Terrible title.

Lunch time work out.

Mile run (1%) 6:19 then a three minute walking rest; 800 m run, 3:09, three minute rest; 400 m run, 1:26.

Max rep rounds of no kip, straight arm pull ups: 13, 5, 4.

powerless cleans

squats: 250x5, 4, 3, 3, 2.
dips: 7, 7, 7. again, really focusing on getting the shoulder below the elbow.
power cleans: 0.

seriously. i was warming up with 135 on my way to up 150 and i couldn't rack it. not even close. i really don't know why. i was re-reading Starting Strength and realized that i had been doing my cleans incorrectly. the jumping point is between half-way and a third of the way up your thigh but i had been jumping at a little below knee height. doing it this way causes the bar to take a long elliptical type trajectory instead of straight up and down. so, the new way i was doing it today should have been more efficient. except that i couldn't do it. uggh. i'll drop the weights and work on my technique.

then i did 6 sets of 10 reps of medicine ball slams. i wanted to do some barbell rollouts but it was tricep circuit day and i couldn't get close to the rack again.