Yes, Stoked!

Ealry end of day work out on my way hoem through the storm. Just followed the crossfit workout.

Squats, 5x, 5x, 3x, 3x, 3x, 1,1,1,1,1,

135 x 5, 185 x 5, 205 x 3, 225 x 3, 245 x 3, 245, 265, 275, 285,275. Finishers 155 x 20 x 2.
2 x 20 push ups.

Christmas! (& 4.2.3)

Are you stoked? Our baking is done. Presents are done. Just need grocks and booze.

bench: 130x3, 147.5x3, 167.5x4
dips: 40 in 10 sets
db row: 75x8x4sets

Also, I made a bold claim back in September that I was going to get my feet wet running again. So I started slow and went slow. I wanted to go 48 times and I wanted to go over 100 miles. I went 53 times for 123 miles. And I went slow. I was trying to keep my heart rate at 140bpm or under. At the start this was about about 3.8-4.0 mph (!!!). Now it's about 5.0-5.1mph. Not great but looks better than shuffling along taking minutes to overtake dog walkers.

I doubt I'll work out again before the break - I might try to work on HSPU and pistols but I bet I'll be too tired (aka unmotivated).

Easy!

Mile run (easy). Bar warm up, eccentric pull ups (5)
5 rounds for time of 75% 1RM squat (I figured my 1 rm might be 275, so lifted 195, a little light) and 10 GHD situps.

7:06, including the walks across the gym from one station to the other. Easy.

Then I did 15 kipping pull ups in a row. A little less easy, but I had permission to use the TRX bar to do it. Nice.

Tabata or not Tabata

A workout by any other name would smell as sweat.

Tabata Row (7, 7, 7, 7, 7, 7, 7, 7. last ones were squeakers)
Rest 1 minute
Tabata Squat (20, 20, 20, 20, 19, 20, 20, 19)
Rest 1 minute
Tabata Pull-up  (10, 8, 6, 4, 4, 3, 3, 3. last ones were jumping)
Rest 1 minute
Tabata Push-up (12, 10, 10, 9, 8, 6, 6, 6. last 6 were on my knees)
Rest 1 minute
Tabata Sit-up (14, 12, 10, 10, 10, 10, 10, 10).

Add the lowest reps for score = 45.

Finished with a Tabata lay down...

4.2.2

clean: 112.5x3, 127.5x3, 145x4
deadlift: 230x3, 265x3, 297.5x7
suitcase walk: 75 - "there & back" (60yds round trip) x 2. gripped failed w/ right hand at about 80% mark on 2nd set.

then I tried some frog stands. it didn't go well.

Sat X-fit

A 0.6 mile warm up (5 minutes).
AMRAP in 12minutes of 15 Dl's (135lb), 15 24" box jumps, 15 deficit push ups (Hands on risers, body dips below). I managed 4 rounds exactly.
Finisher push presses, 2 x 10 with 45 lbs.

4.2.1

press: 97.5x3, 112.5x3, 125x5
push press: 140x3x5sets
chins: 38 in 10 sets

rollin rollin rollin

from Saturday.

squats: 202.5x5, 232.5x5, 262.5
good mornings: 115x8x3sets
ab wheel roll outs: on the decline bench so I have the max incline. 3x3. (still feeling it this morning)

shaggin waggin

bench: 120x5, 137.5x5, 157.5x5. hmmph
dips: 26 in 10 sets (5 in the last set)
db rows: 75x8x3sets

Mini-Van

Five rounds for time of deadlift 205lbs x7, 30 squats, 7 hand stand push ups (progressions- my feet were on the window sill a meter + off the ground).

13:57

Followed up with 1 minute of 3 dips+3 pull ups. 5 rounds.

She's a beauty...

pics?

where are the pics of said van and/or biceps (for car phones!)? is farah fawcett painted on the side of this van?

yesterday -
press: 90x5, 105x5, 120x5
push press: 135x3x5sets (5 in the last set)
chins: 34 in 10 sets

today -
clean: 105x5, 120x5, 135x7
deadlift: 215x5, 247.5x5, 280x11.

special request for the gym: if you wear a hoody (with the hoody up) and wear gloves and make calls while you're "doing" "cardio", please don't call me bro. (sure, i know i'm a condescending judging judger but it's just us here, right?)

Tee Hee...

You said "erector..."

After a cold, a brief bout of no motivation, automobile purchasing and managerialitis (a form of applied anxiety) I am determined to fight the years with renewed emphasis on dominating the post apocalyptic workforce. You think there's gonna be ergo-desk chairs once the shit goes down?

Mile warm up run (7:30) then AMRAP in 15 minutes of 8 dips, 10 x24 inch box jumps, 12 x30 kg overhead walking lunge (scaled from 95 lbs).

5.33 rounds (finished 6 in 17:05).

Wrapped up with 30 kg curls :-) For hangin' out the window of the new Van...

next up - deloaderoonie

squat: 225x5, 255x3, 285x3 - was hoping for 5-7 but felt a slight twinge in my spinal erector (NOT spine) so bailed.
good mornin', sunshine: 110x8x3sets

deload week is next which is awesome.

are you guys reading this Ben Bruno fella? He aggregates a bunch of fitness blogs and posts the best on Saturdays for your perusal. Our Els has made the cut a couple of times. Hedda and Josey - there is good lady stuff (lady parts??).

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.