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.

No Row

No monitor on the rowing machine today. Just sat in there and gave it my all for 22 minutes. Tough. Finished with 3 x 95 muscle clean, 5 reps, + 10 dips.

5K and stuff

warm up, 5k (1 and 0.5 degrees when I started to suck) = 22:15.

2 x 50 walking lunges, 15 hip thrusters with 45 lbs.

3x 10 push ups, 10 sit ups.