Catch up

New routines are wreaking havoc...

I think there was a gym outing a while back... 8x front squats @135, 155, 175 with a 400m run and 10 pull ups in between each set. Ten 135 squat cleans afterward.

A 5K last week, outside. 23:12. Not awesome. Then 5 rounds 20 walking lunges and 10 push ups to finish it.

Last Thursday, jog, warm up then the 20m beep test (9/8).
Friday, unhappy with Thursday, longer jog, better warm up, 10/3. I have big dreams. 10x 20M sprints and 5 x 20M bounding afterward.

Saturday I played a volleyball TOURNEMENT. Sunday was hurt. All day.

Monday, at home park sprints:
10 x 80/20, rest.
12x 25m for time (1:48), rest.
25/30/25 hollow run x2 every 2 minutes then 2 all out 80 m sprints.
30 seconds squat + 25 m 'sprint' + 30m coast x 4.
80 walking lunges for time: 2:20 ish.

Today:
In 8 minutes run 1 mile and then do max reps 225lb DL's (6:35 and 7)
In 10 minutes run 1 mile and then do max reps 135lb power cleans (6:55 and 7)
In 12 minutes run 1 mile and then do max reps 75lb overhead squats(7:40 and 12)
Squat cleans, 135lb x 5
Deadlift finishers, 135 lbs x 20 x 2.

dribs,drabs

Monday, 30,20 10 reps of 135lb squats, 95lb bench press (dips after 30) and pull ups.Time was 20 min.  and change with a lot of chatting. 2 k row to finish.

Wednesday, 1 mile run (6:56), 10 x115lb squat cleans, 800m run,10 x 115lb squat cleans, 400m run,10 x 115 squat cleans, all in 29:00, which is pathetic. Then 4 x 5 reps of 45 lb snatch and overhead squats. Then 3 x 5reps of 225 deadlifts. For fun, 20 pullups in a row.

Re-connect

With an old acquaintance at the gym, Andrew. Very rich stories to be shared.

Warm up then squats. 135 x 5 then 185 x 3, 205 x 3, 225 x 3, 245 x 3,225 x 3. Very low, I was proud of myself.  Finishers 155 x 15 times 2.

Shitty cold on the wane

Went out for road intervals around the block:

80% up the Oakwood rd. hill for 250M (40-45 seconds) then continue huffing and puffing around the block (3 - 4 minutes). Repeat x 8.

All Out 2K

On the rower. Warmed up then let-it-rip. Time was 8:02, sucky. Battling a shitty cold.

With Cold

AMRAP in 20 minutes of 10 pull ups, 245 deadlift x2 and 10 push ups. Completed 8 rounds.

14.5

My own version, scaled for hangover.

Quick bar warm up then 21-15-9-5 thrusters (75lbs) and bar facing burpees. Time was 12:03. Unpleasant.

After 5 x 135 squat cleans.

Leggy

Met up with Fabien before an expat-BB lunch.

Warm up then 5 x front squats (135,155,185,195,185).
Deadlifts: 5 x 135, 185, 205, 225, 245.

Pullups: 3 rnds x 10.

Double

Short run of intervals (6 x 45 seconds at 11.5 mph every 3 minutes, jogging in between) then a barbell warmup. Then on to crossfit WOD for Monday, scaled.
 AMRAP in 20 min of
10 push presses, 30kg
10 DB swings, 45lb
10 x 24 inch box jumps.

7 rounds. not awesome, but feeling it.

Friday

30 minute run,~150 bpm heart rate (aerobic capacity).

More warm up, then power cleans:
3x 95
3x 115
3x 135
3x 145
3x135.

Deadlift finishers: 2 x 20 reps @135.

Big stretch.

Crushed

By a tank.

With a (25 lb DB for get-ups, 35lb for swings and squats)

21 Turkish get-ups, right arm

50 swings

21 overhead squats, left arm

50 swings

21 overhead squats, right arm

50 swings

21 Turkish get-ups, left arm

Time was 31:52,  which included a chat with a trainer I know. 

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.