And again

Yesterday's crossfit today (scaled the weight). For time, 7 rounds of 3 x 165 lb front squat, 7 L pull ups. Time was 16:40. Lame.

A couple more

Monday:
Constance began her babysitting gig, leaving me free to do a 5K in 27 min.
Cooled down with 30 + 30 walking lunges and 10 + 10 push-ups.

Tuesday:
Morning at the gym. A mixed bag, due to lack of planning -

Chin-up practice - 8 single semi-jumping chin-ups
Squats - 105 x 10; 115 x 6, 6 (back is better, it seems)
Presses - 65 x 4, 2+2pp, 1+3pp (push press)
Split squats - 42 x 10/leg
Good-mornings - 42 x 12; 52 x 12, 12
Bent-over row - 30 x 8/arm; 35 x 5, 5/arm
Inclined sit-ups - 15, 15

Today will be another babysitting/running day. Thinking of another Mile perhaps? Stay tuned...

WOD for Tuesday

From crossfit: 5 rounds of 40 double unders, 30 24" box jumps, 20 50 lb db swings. Did it in a shitty 34:55, but not for lack of trying. Double unders were hard, but I am getting the hang of them and did two (punishing) sets of 20 for the last round.

dreadlift

deadlift: 255 x5.
press: 112 x4, x5, x4. well, i guess i'm staying at 112 for next time. this is the lift i'm most looking forward to getting back to my pre-Christmas high of 121.
cleans: 95x5, 115x5, 125x5, 130x3. missed the last two reps here and the last set that i would conceivably done at 135.

Firm Parts

Thwarted a proper WOD today. Damn. Worked it all out in a fury: Cleans 5x95, 115, 135, 145, 155. Felt like I nailed all but the last 2. Then 3 rounds of 10 x pull ups, 15 x slow back extensions, 10 roman chair L-seat leg lifts.

Sunday, during some idle time watching TV, I got Ben to sit on my feet and did 100 situps. Weird.

sunday even

squats: 235 x5, x5, x5.
bench: 145 x5, x5, x5.
pull-ups: 5, 3, 3. my first pull-ups in well over a year. pretty exciting.

dips: 4, 2, 2.

Better than

I thought it would be. With my back still twinging and breathing around last week's phlegm, I embarked on a possible run. My warm-up jog indicated that A Fast Mile might be possible, so I embarked.

Mile = 7:15

Without stopping the clock (and after a few moments of hands-on-knees stagger-panting), I continued my run at a saner pace for a total of:

4.4 km in 24:00.

I stopped at 5 benches along the path and did 12 dips on each of them. (I stopped the clock for these.)

Thurs-Fri-Sat

Thursday: Yasso's. I would like to make a solid effort on these, maybe progressing up to 10 x 800m by summer. Ran 5, the first was a warm up, then 3:07 (into a stiff wind), 2:53 (with the wind), 3:22 (wind), 3:07 (no wind). Getting there.

Friday: Crossfit WOD was 30 Muscle ups for time. I did 100 pull ups and 100 push ups (sets of 4) in 26:23. I suck. Finished with 75 overhead walking lunges, 60 sit-ups.

Today, 7 sets of 3 thrusters each. Warmed up then 95, 95, 95, 105, 105, 115, 125. Hard. Finished with 3 x 10 press at 65lbs.

Heavy

Squats and presses. The heaviest I've done in years (if not ever, in the case of the presses). Nothing like what the boys do, but I was proud of myself. At least until I tweaked my back and had to bail on the rest of the work out (deadlifts and a quick run), as well as good humour and lifting my child.

In sum:

Squats - 115 x 7, 6, 5 (back tweak on last rep of 1st set)
Chin-up practice - semi-jumping 1+1+1+1+1; 3 eccentrics
Presses - 55 x 7, 65 x 5, 3 (+2 push presses), 45 x 10
Calf raises (seated) - 75 x 10, 10, 10ish (I wasn't paying too much attention, just killing time between press sets)

Then some single-leg hip raises, but the back was getting tighter and tighter. I was bent 45 degrees by the time I got home.

jack purcell

deadlift: 245x5.
bench: 145x5.
cleans: working up (more in the spirit of The Strongest Shall Survive), 95x5, 115x5, 125x5, 130x3. Ideally 5 sets of 5 and not 3 1/2.

Mini Murph

I'm adding a new tag: "SOC". Stands for "Spirit of Crossfit". As in, inspired by a crossfit workout, is relatively short and potentially puke-inducing, but scaled down and altered to the degree that a mere mortal (such as myself) could actually complete it.

I did an SOC workout today. Based on Murph (and the "Smurph" title was already taken; I guess someone did one a few years ago), but I not only halved the number of reps, but also cheated on a few other levels.

Mile run (7:25, flat treadmill)
50 pull-ups (75 lb on the pull-up machine, and I even kipped a little)
100 push-ups (from the knees)
150 BW squats
Mile run (8 min and change)

(The middle part partitioned as 10 sets of 5, 10, 15.)

Total time, over 30 min (I forgot to stop the clock at the end!)

Question: On the pull-up machine, I assume the weight you set it at is the amount you offset from your bodyweight? If that's the case, I was doing 60 lb pull-ups. That's pathetic.

hufflepuff

run (actually jog or shuffle): 8km, 49:41, 169bpm.

Easy run

to get out of the house and attempt to put some distance between me and the sick...

32 or so minutes, 5.5 km or so.

Done and Done

Today's crossfit: 10,9,8...3,2,1 of Pull ups, 30 inch box jumps, GHD sit-ups. Time was 17:00 and change. Lot's of walking between stations and a few waits. Fairly easy, which means I probably should have gone harder.

Deathlift

After a weekend of illness...

Seven heavy reps of deadlift. 245, 255, 265, 275, 285, 295, 305. Easy. Wow do I favour my non-tron-acl knee though. Pretty sure I could pull 320 with that fixed.

lifting weights

it's been a while so I eased in.

squats: 225 x5.
press: 110 x5.
chins: 6, 6, 5.

Scaled, Bailed

Tried a Murph, with only half of the middle bits (pull ups, push ups, squats).

Did the mile in 6:30 then 7 rounds of 5,10,15 pull ups, push ups and squats. The clock struck 18:ish and I was done. Tired and sick.

Rowus interruptus, v. 2

The bed called too temptingly this AM, so I tried a nap-time workout in the basement, care of Fisher Price Sounds 'n' Lights. Turns out, the lights don't work when the monitor is running on batteries, and I had 'phones in (listening to The Count of Monte Cristo via Librivox Podcast - so invigorating during a long row!)... So I didn't realize that Tim had awakened... I finally clued in with 300 m left on my route.

So:

4700 m row (I failed to look at the final total time. My average pace, 2:24/500m)

Tomorrow, I try a Smurph.

Farewell

ACL

Saturday, Crossfit: as many rounds in 20 minutes of 400m run, 25 x 45 lb thrusters. 6 rounds, 19:50.

Sunday, Crossfit: 1x1x1x1x1x1x1 weighted pull up. 10, 20, 30, 40, 45, 50, 50. Easy, but I looked ridiculous.

Today, Crossfit: As many rounds in 20 minutes of 15 back extensions, 15 knees to elbows, 15 x 75 lb overhead squats. Four rounds in 20:12.

Starting the week with a growl

Tired tired tired, but opted for the gym to avoid being unfairly grumpy with the kids first thing in the morning.

Chin-ups, eccentric only - 3

As many rounds in 20 minutes:
Run 400 m
15 thrusters (42 lb, except 45 for round two when someone stole my bar)

I did 5.5 rounds. That is, 6 x run + 5 x thrusters

Then:

"lat" pulls with a chin-up grip - 120 x 5, 105 x 6, 100 x 7
Back extensions - 12, 12, 12