004 A.D

a.m bw: 197

a.m: nothing

p.m:

mobility +

(Sprint a 20 yds – 40 yds – 20 yds shuttle drill): sub 100m row
8 Kettlebell Swings 2 Pood
16 Push Ups
*Rest 1 minute between rounds.

time: 10:56
100m splits:
18.5, 20.8, 19.8, 19.2, 19.4

cal: 2,117
fat: 150g (63%)
pro: 138g (26%)
carb: 58 (11%0
fiber: 12g

003 A.D

Rest day for CFFB. On with A.D front:

cal: 1,957
fat: 129g (60%)
pro: 154g (32%
carb: 37g (8%)
fiber: 6g

Not too bad on the numbers today. Good ratios and ballpark calories. Of course I ended up snacking all day long. I'm really going to have to plan ahead for when I'm at work.

002 A.D

bw: 198.6

a.m: nothing

p.m
mobility +
1k: 3:42.2

PS:
1 x 5 x 55
1 x 2 x 95
1 x 2 x 105
1 x 2 x 115
1 x 2 x 125
1 x 2 x 135
1 x 2 x 145
1 x 2 x 155
1 x 2 x 165(1)

Strict pull-ups: paused for a 1-2 count on bottom between each rep.
11, 11, 9, 9

Tabata DL @ 315#
5, 4, 3, 3, 2, 2, 3, 3 = 25

Yea, that sucked. Thought I did this WOD before was mistaken.

calories: 1,753
fat: 114g (59%)
pro: 129g (30%)
carb: 47g (11%)
fiber: 14g

A little low on the calories but close on the numbers.

001 A.D

A little early for New Year's resolutions, but today starts a new attempt at the A.D for 2010. This post was also prompted from an entry on 70's Big (a very cool site). So inn addition to going back on the A.D in order to loose a bit of excess bf and beef up some more, I'm gonna shoot for some specific goals for 2010.

Stength-wise these include:

- 1050# CFT (PR is 1025#)
- back squat of 400# (PR is 375)
- shoulder press of 205 (PR is 195)
- dead lift of 500# (PR is 470)
- bench press of 315# (PR is 285)
- power clean of 275# (PR is 250)
- power snatch of 205# (PR is 180)

Metcon-wise I'd like to see:

- 22 rds of Cindy (PR is 20+)
- 5 min. Fran time (PR is 6:25)
- 10 min. Karen time (PR is 15:??)
- 25 min. Linda time (PR is 29:17 @ 185#)
- 19 min. 5k row (PR is 20:??
- 41 min. 10k row (PR is 43:
- 25 continuous DU (PR is 2 or 3!)

Aesthetics-wise:

- bw of 205# (currently 196)
- bf of 10% (currently ~16%)

So with those goals in mind, let's see what the new year will bring!

Today's WOD

a.m
mobility +
1k row: 4:32.3, 5:00.3

p.m
bp:
1 x 10 x 45
1 x 5 x 135
1 x 3 x 185
1 x 1 x 225
1 x 1 x 245
1 x 1 x 255
1 x 1 x 260
1 x 1 x 265

rack jerk:
6 x 1 x 135


a.m weight: 196.4, 11mm pinch (~15.7% bf)

calories: 2,017
Fat: 132g (59%)
Pro: 165g (33%)
Car: 37g (7%)
fiber: 12g

front squats

a.m:
mobility +
cfwu x 1

p.m:
FS
1 x 5 x 54
1 x 3 x 65
1 x 3 x 95
1 x 3 x 115
1 x 3 x 135
1 x 3 x 155
1 x 3 x 185
1 x 3 x 205
1 x 3 x 225

strict chinups
2 x 10
1 x 7+3

parallette L-sit
3 x 10 sec

Today is the last day before I "attempt" to hit the Anabolic Diet again. I want to make a good go at it, but it's been a year since I last did it AND I didn't have all the food temptations in Afghanistan as we do here. Should be interesting when I'm away at work.

Christmas Eve

Decided to do just the strength portion of the CFFB.

1k row: 4:22.9

mobility

bp:
1 x 10 x 45
1 x 5 x 135
10 x 3 x 185

100k meters of rowing done!

1k row: 5:22.0, 4:27.4, 4:32.7
2k row: 9:25.1
500m row: 1:59.5, 1:51.0

Glad that is over with!

PR on 5k row

WOD this evening.

5k row: 20.35.1 (pr)

No real method to this madness. Pulled fast and light the first 500m, averaging under 2:00, then alternated between slow hard pulls (2:05-2:10) and fast light pulls (1:55-2:05). Sucked all the way around.

Almost done

Waited until this evening to do WOD and rowing. I'm at 89k of the 100k holiday challenge. Another day day or two and I should be done.

500m row / BS x 5
2:29.9 / 45
2:26.1 / 95
2:28.5 / 115
2:25.0 / 135
2:28.4 / 155
2:25.9 / 175
2:25.5 / 195
2:26.5 / 215

500m row / SP x 5
2:25.4 / 45
2:25.8 / 65
2:24.3 / 95
2:24.0 / 115

a.m
2k row:
9:39.6, 9:41.5, 8:38.1

p.m
500m row / pc x 2
1:43.5 / 95
2:03.6 / 115
1:59.2 / 135
2:00.9 / 145
2:10.6 / 155
2:09.5 / 165
1:56.5 / 175
1:55.4 / 185
1:58.4 / 195
1:50.4 / 205

Back home for the holidays

Just got back this morning. Was a bit beat down but managed to get in 3 sets of 2k to add to my total. I'm currently at 72k, so 5 days to knock out 28k. Fun, fun.

2k row
9:19.6, 8:43.4, 10:03.0

Hotel WOD #2

Second WOD this week. Following my envisioned traveling schedule, I did tabata sit-ups today. Last week I maintained 10 per set for a total of 80. This week…

tabata sit-up (unanchored)

11, 11, 11, 11, 11, 11, 11, 11 = 88

Sat on pillow and had rolled up towel for abmat. Will be interesting to see how I fare on an actual abmat next week.

Hotel WOD #1

Another week of work, this time out on the west coast. Slacked yesterday for WOD's, but not today.

tabata pushups

10,10,10,10,10,10,10,8 = 78

This is 7 more than the same WOD last week. And that is with no other WODs other than rowing. Will be interesting to see how long I can keep climbing in numbers if I do this WOD once every week.

Home for the weekend

Just got back this morning. Knocking out a few rows before I leave again tomorrow afternoon.

2k row: 10:21.0, 9:29.5
1k row: 4:22.2

Hotel WOD #2

hotel WOD #2

tabata situps (unanchored). I sat on one of the pillows (so my butt wouldn't rub raw) and put a rolled up towel in the small of my back to replace the abmat.

10,10,10,10,10,10,10,10= 80

Last two sets sucked the most.

Back on the road

Working the next two weeks and will miss A LOT of rowing. I tried to front load and knocked out 61k before I left, so should be able to grunt out remainder in the short amount of time I'm home before it's over.

Hotel WOD.

tabata pushup

10,10,10,10,10,9,6,6 = 71

Down 6 from last time on 12/15/08. Gonna try and use this on every trip and see if I can get my numbers into the triple digits. Goal for 2010!

Day 07

DL
15 x 1 @ 60% w/ 30 sec rest
285

1k row scattered throughout the day

4:18.8
4:18.8
4:09.2
4:07.4
4:06.1
4:05.4
4:50.0
4:02.3
4:49.5

Day 06

The plan for yesterday was to row 500m pieces throughout the day. I ended up doing two, then fell asleep early and never logged anymore distance. Those rows were:

1:46.2
1:44.5

Today was a bit better with doing 1k pieces. Would have liked to do a few more but just didn't work out that way. Let's see how tomorrow plays out.

4:28.5
4:16.1
4:30.6
4:26.6
4:31.0
4:23.1

Day 04

5 x 1k row

4:37.2
4:27.2
4:56.1
4:47.1
4:57.8

Wanted to get a full 10k in, but obviously didn't happen. Was a leisurely pace.

Day 03

5k row
21:13.3

Just didn't feel like sitting on the rower for 40+ minutes this evening.

Day 02

10k row
43:46.3

100,000m holiday row challenge

Day 01 of the 100k holiday row challenge that C2 is putting on. Since I'm going to miss two weeks of potential row time due to work, I figured I better make my days here at CrossFit Clarksville count.

10k row
43:49.9

Chasing Trey

Modified the CFFB WOD to compare my time against Trey, who did this WOD about 4 hours earlier.

Perform as many rounds as possible in 12 minutes:
7 Bench Press 185 lbs
7 Ball Slams 40 lbs
250 Meter Row

5rds +7+3

shoulders

Legs hurt from WOD the other day so decide to follow HQ.

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

135, 145, 155, 165, 175
165, 170, 175, 180, 185
165, 170, 175, 180(3)

Back home

Got a couple of WODs in while I was gone but slacked on posting them. Oh well. Home for a day. The WOD for today…

mobility

Quarter Gone Bad
Five rounds for total reps of:
135 pound Thrusters, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-ups, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 Seconds
Post total reps to comments.

thrusters: 3,3,3,3,4=16
wpu: 3,4,4,4,4=19
burpees:3,4,5,5,5=22
total=57

Back at work

Another week away but going to try and get some good WOD's in, along with upping my protein and cleaning up my diet, even if it's just a little.

BP
1 x 5 x 45
1 x 5 x 135
1 x 5 x 185
1 x 5 x 205
1 x 5 x 225
1 x 5 x 225(4)

SQ
1 x 5 x 45
1 x 5 x 135
1 x 5 x 185
1 x 5 x 225
1 x 5 x 245
1 x 5 x 265

As many rounds as possible in 15 minutes of:
1 round consists of:
1 Push Press @ 65% of body weight
1 Strict Pull Up
3 Push Presses @ 65% of body weight
3 Strict Pull Ups
5 Push Presses @ 65% of body weight
5 Strict Pull Ups

Used 135# for PP
5 rounds + 1/1

PP, push-ups, DU

Heading out today for a week of work so grabbed this quick WOD before lunch.

mobility

Complete 5 rounds for time:
7 Push Presses 135 lbs
14 Push Ups
21 Double Unders
Post times to comments.

time: 12:11

DL and pull-ups

This was from yesterday but I didn't want to do two DL workouts in a row so took a day off between.

mobility

Complete for time:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Deadlift 150% BW
Pull Ups

DL: 315# is actually 1.57x
time: 16:54

I was shooting for TC's time of 13 minutes. Ha!

DL and sprints

Ended up doing this WOD fairly late in the evening.

Warm-up

500m row

DL:
1 x 5 x 135
1 x 5 x 225

Complete for time:
12 Deadlifts 315 lbs
Sprint 50 yards
9 Deadlifts 315 lbs
Sprint 100 yards
6 Deadlits 315 lbs
Sprint 150 yards
Post times to comments.

time: 5:12

The sprints were more of a shuffle. Funny, time was same as my team number.

Weighted pull-ups

cffb

Strength piece for today is squats and shoulder press. My max strength in the squats is still way off since the surgery, so I'm trying to slowly come back. Today's 265 is the heaviest I've done since getting cut on. I'll start increasing the weight and hopefully will be close to my top in before the end of the year.

Squat 5x2 @ 90-95% of 1 RM

1 x 5 x 45
1 x 5 x 135
1 x 3 x 185
1 x 2 x 225
1 x 2 x 235
1 x 2 x 245
1 x 2 x 255
1 x 2 x 265 (70% of 375# pr) :(

Press 5x1 @ 90-95% of 1 RM

1 x 5 x 135
1 x 1 x 145
1 x 1 x 155
5 x 1 x 165

Weighted Chin Ups 1, 1, 1, 1, 1, 1, 1

7 x 1 x 70#

cleans and bj's

As many rounds as possible in 15 minutes of:
5 Hang Power Cleans 135 lbs
7 Supine Ring Pull Up
9 Box Jump 20" Box

8rds +3

Didn't do anything else. Need to crack the whip!

1k and cffb

1k row: 4:15.7

That finishes up the skeleton crew halloween challenge from C2. I'm sure I'll do the next one as well, prolly around christmas?

cffb
Perform for time:
Sprint 4 x 100 meters (30 secs rest)
30 Push Presses 155 lbs
Sprint 4 x 100 meters (30 secs rest)

11:44
(subbed 100m rows)

and another 5k row

No warm-up or mobility, straight to the row.

5k row: 20:49.6

another 5k

5k row: 21:08.2

I was sucking at the end.

5k row

Just rowing.

5k row: 21:38.7

Power snatch and rowing

Decided to throw the towel in on the normal cffb WODs while the skeleton crew challenge is on. I'll do the strength piece of cffb and the rowing. For today…

ps warm-up: 45, 95, 135

ps: 1 x 3 x 145
1k row: 4:15.2
ps: 1 x 3 x 145
1k row: 4:06.6
ps: 1 x 3 x 145
1k row: 4:06.5
ps: 1 x 3 x 145
1k row: 4:09.2
ps: 1 x 3 x 145
1k row: 4:08.8
ps: 1 x 3 x 145

snatch grip shrugs
1 x 5 x 155
1 x 5 x 165
1 x 5 x 175
1 x 5 x 185

rest day

Rest day but doing the skeleton crew so…

mobility

5k row: 21:55

5k row

Was a rest day for cffb. Thought about doing the on-season, but got late so just did the first 5k row for the C2 Halloween challenge.

row 5k: 22:15

DL, FS, burpee pull-ups

a.m

Went over some core stuff with Oak from the ProBodX book. Pretty challenging stuff.

p.m

mobility
row 500m

Complete 6 rounds for time:
2 Deadlifts 150% of Body Weight
4 Front Squats Body Weight
6 Burpee Pull Ups

dl: 315# (1.6x bw)
fs: 195#
time: 16:33

Before I started I was thinking "maybe sub 10?" but after the first set, with fs and the bpu action, I was hoping to break 20! That sucked the wind out of me quick.

slam balls

mobility

For time:

Sprint 1/2 Gasser
25 Ball Slams 40 lbs
Sprint 1/2 Gasser
25 Ball Slams 40 lbs
Sprint 1/2 Gasser
25 Ball Slams 40 lbs
Sprint 1/2 Gasser
25 Ball Slams 40 lbs

sub 100m row for gassers

time: 10:24

Sprints

mobility

Complete 16 rounds:
Sprint 110 yards
*40 seconds rest between rounds

1. 27.1
2. 25.6
3. 22.1
4. 21.4
5. 20.9
6. 21.3
7. 21.0
8. 21.6
9. 21.2
10. tweaked / pulled left calf

Decided to make up the sprints since it was a "rest day" for the cffb off-season. After #8 I debated stopping as I was sucking and thought "1/2 volume to start on sprints and build up." Obviously that didn't happen and 1/2 way through the sprint my left calf seized up. I knew instantly that it was jacked, just hope it isn't too bad for too long where it impedes my other WODs. I guess we'll see come Friday.

BP, Pull-ups, GHD & rowing

mobility

Professional
Deadlift 10x3 @ 65% of 1 RM (30 secs rest)
*work on bar speed
245#

4 rounds for time:
Max Rep Bench Press Body Weight
Max Rep Pull Ups
15 GHD Sit Ups
250 meter row

10,21
10,13
8,11
6,13
time: 17:35

I don't really like when they mix max reps with a timed WOD, but oh well. Pull-ups fell off pretty fast, but then I have been slacking on them.

BS & BP

BS
1 x 5 x 45
1 x 5 x 95
1 x 5 x 135
1 x 5 x 185
1 x 5 x 225
1 x 5 x 245

Legs were feeling tight and not 100%, but overall knee feels good. I'll have to start pushing heavier on the squats.

BP
1 x 5 x 45
1 x 5 x 95
1 x 5 x 135
1 x 5 x 185
1 x 5 x 225
1 x 5 x 235

Was supposed to do sprints today but it got dark and late so I ended up blowing it off.

DL & DU

mobility

Complete 5 rounds for time:
7 Deadlifts 315 lbs
21 Double Unders

time: 10:30

This one sneaks up on you fast! I'll shoot for sub 10 min next time it comes up.

Power cleans on the minute

I missed posting yesterday's WOD results, so here it is:

Power Snatch
1 x 5 x 55
1 x 3 x 135
1 x 2 x 155
1 x 2 x 156
1 x 2 x 157
1 x 2 x 158
1 x 2 x 159
1 x 2 x 160
1 x 2 x 155

Complete 5 rounds for time:
10 Handstand Push Ups
10 Ring Pull Ups
10 GHD Sit Ups
10 Box Jumps 24"

18:34

And for today…

mobility

On the minute:
Perform 2 Power Cleans on the minute for 15 minutes.
*Start the clock. At the top of every minute perform 2 Power Cleans.
*use 85%+ of 1 RM for power cleans.

Used 195 (79.5%), as 205 didn't want to stay up on my shoulders.

Gasser's, PC and PJ

Didn't do an a.m WOD.

mobility

Of course it started raining right before I started the WOD. Strategizing against Trey's time, I moved the angle of the Gasser so that it started outside by the rope instead of the end of the yard. Easily saved me a minute or more, which was good as I ended up walking up the hill for part of the 2nd and 3rd rounds and hobbled downhill. Ugh!

3 rounds for time:
1 Full Gasser
12 Power Cleans 185 lbs
6 Push Jerks 185 lbs

18:34

About an hour later, another Fran practice, adding 5# and keeping the same rest period.


1 x 21 @ 50#
1 minute rest
1 x 15 @ 50#
45sec rest
1 x 9 @ 50#

No diet info today. Was a crappy eating day anyway. I'd be lucky to have hit 1,800 calories today and definitely short on protein. :(

BP and ring dips

a.m
Rest day on CF Endurance

Early p.m

mobility

21, 15, 9 reps of:
Bench Press (195#)
Ring Dips

time: 20:46

This was tough on the chest. The second and third set of bench was all singles. Obviously another weakness.

About an hour or so later I did some plank work. 30 seconds each position, totally 2:15. Let's see if I can start to incorporate this into my daily workload.

Another hour or so later I did some Fran work. Seeing as my Fran time is so bad, I'll try to build up some work capacity with thrusters and pull-ups. Gonna start slow and see how long I can stick with it as well. Hell is paved with good intentions!

Fran work
1 x 21 @ 45#
1 min rest
1 x 15 @ 45#
45 sec rest
1 x 9 @ 45#

calories: 2,201
fat: 181g (54%)
protein: 191g (25%)
carbs: 154g (20%)

Good ratio but for fat, but because carbs were so high, there should have been more fat. Protein was ok, I hit 1g per bw, so now I need to start hitting over.

Fran

Ok, am I back on the morning kick for cardio? Hopefully yes, but we'll see if I can stick to it.

a.m
CF Endurance
8 x 250m w/ 1 min. rest
:50.8
:54.0
:55.4
:55.6
:55.4
:55.9
:56.9
:57.9
total: 2000m 7.17.8

First one was strong, after that I started falling off towards the last 30-40m.

p.m
Fran
21-15-9
95# thrusters
pullups

time: 8:07

Came back after Gavin's football game and fell asleep with the baby for about 4 hours. Woke up and decided to get this WOD over with. Wasn't happy to start, do, or finish but what's to do? My weak sauce metcon is really showing itself here. Decided to just take it "easy" breaking every set in 1/2. Worked until the last set of pull-ups where I was just sucking. Looking at my calendar, it's been well over a year since I've done this WOD (9/15/08 w/ 7:00). Definitely shows my slackitude!

PC and metcon'ish WOD

mobility

Power Clean 3, 3 ,3 ,3, 3

135, 155, 175, 195, 215(1), 200

Seems my PC are a little slack lately. Not sure what the deal is. Might have to add them to the mix more??

Complete 5 rounds for time:

8 Handstand Push Ups

8 Ring Pull Ups

8 GHD Sit Ups

8 Box Jumps 24"

14:01

Limiting factor was HSPU. Slowed me down as all sets were broken.

overhead anyhow

mobility bs: 1 x 5 x 45 1 x 3 x 135 1 x 3 x 185 10 x 3 x 225 w/ 30 sec rest

Squats were supposed to be at 65% max (245#) but still tentative for knee. Glad I did cuz that was tough with 225#. As many rounds as possible in 15 minutes: 5 Reps Locked Overhead (anyway possibile) 185 lbs 10 Push Ups 15 GHD Back Extensions 3 rds + 4

This beat me down. :(

200m sprints

Went ahead with the off-season WOD. Legs were like cement blocks :(

handstand hold for time:

0:41s, 0:45s, 0:44s

Complete 8 rounds:

Sprint 200 yards

*Rest 60 secs between rounds.

1:04, 0:58, 0:53, 0:53, 0:49, 0:49, 0:47, 0:44

calories: 1,854

fat: 112g (54%)

protein: 143g (31%)

carbs: 69g (15%)

Fat and protein ratios look good, although overall intake was low, reflecting in the gram count. Carb grams were in the right amount but ratio is skewed since total calories is under.

Rest Day

After a day with Warrick we came home and took a nap, so I decided to take the CFFB off-season rest day. :D

morning bw: 194.8

calories: 2,348
fat: 233g (66%)
protein: 179g (22%)
carbs: 90g (11%)

Not too bad. Still a bit low on protein and a bit high on carbs.

Warrick's here!

Went to the hospital last night around 0140 and by 1130 Warrick was in the world and crying. Obviously didn't do a WOD yesterday. Everyone was able to come home today, so this evening grabbed a quick one.

mobility

As many rounds as possible in 12 minutes:
3 Handstand Push Ups
5 Pull Ups
7 Knees to Elbows
Post times to comments.

7rds +3+5

Yesterday and today are carb days for the AD, so didn't even bother trying to count. Maybe next week when we're not dealing with a baby delivery!

Squats and burpees

mobility

Complete 5 rounds for time:
Squat Max Reps
7 Burpee Box Jumps 20"

time: 13:48

That sucked. I was somewhat favoring my right knee, and only got 7 reps per set. I might have been able to get more on the first one or two, but I was struggling to make 7 at round 3 and beyond. Burpee box jumps were slow, with an extra step in there after burpee to position myself for the jump.

calories: 1,579
fat: 105g (60%)
protein: 118g (30%
carbs: 39g (10%)

Ratios are right in the ballpark, just the overall consumption was a bit too low.

PS and BJ

morning bw: 196.2

a.m: Missed cardio session :(

p.m:

mobility

DL:
1 x 5 x 135
1 x 5 x 225
1 x 5 x 315
1 x 5 x 405

Complete 5 rounds for time of:
6 Power Snatch 135 lbs
10 Box Jumps 24" box

time: 9:39

Was sucking but tried to power thru as I was chasing Trey's time. Lack of air is always the factor.

3 min cryo-shower

calories: 2,291
fat: 213g (62%)
protein: 215g (28%)
carbs: 79g (10%)

Much better on the ratios, but still a little light on protein and a little high on carbs. Tomorrow, tomorrow…

Missed WOD

The day was a bit hectic towards the end and I missed my WOD. On the diet front:

Calories: 1,829
fat: 187g (63%)
protein: 178g (27%)
carbs: 68g (10%)

A little light on the calories by about 700. Ratios are ok but could be better, especially the protein. I could choke down another liquid protein tonight before bed, but I'll pass.

Rest Day

Took a full rest day.

morning bw: 196.4

calories: 1,698
fat: 272g (72%)
protein: 106g (15%)
carbs: 106g (12%)

Way under in the amount of calories I should have taken in and all my numbers skewed. Not a very good day for day 02. Let's hope I can straighten that out tomorrow.

KB and sprints

Ok, lets see if I can once again buckle down and get a serious routine going. Looking at 3 different pieces.

1. Some kind of cardio workout in the a.m, then the normal WOD in the p.m.

2. Cryo-therapy after the WOD. I'll start with a short duration cold shower and progress from there. Also hitting the knee cuff again as my knee is acting up.

3. Back on the AD-ish. Looking at keeping the carbs as low as I can, but won't stress if I blow a day every now and then. I'll try to keep my carb-up on Friday and Saturday.

With all that said…

morning bw: 194.8

a.m
2k row. This was very relaxed, just getting into it right now. I'll start blowing it out in a few days.

p.m
mobility
1k row. I used this instead of the cfwu. Also nice and easy.

CFFB
Reps of 10, 9, 8, 7, 6, 5, 4, 3, 2, 1:
Kettle Bell Swings 1.5 pood
Sprint 40 yards

time 5:00. The even swings had me jogging up the hill, which sucked! Jogging down wasn't as bad, but doing the swing facing down hill was a balance challenge. Next time I'll face uphill for those as well. Short and sweet. Lots of room for improvement as the jogs were pretty slow.

3 min. cold shower

Food intake
calories: 2,471
fat: 334g (73%)
protein: 224g (22%)
carbs: 56g (5%)

Ballpark for my overall calories but a little off on my ratios. Fat should have been lower and protein a bit higher. Not too bad for day 01.

Fight Gone Bad

Got in from NH today at 230pm, took a nap then went into the gym for FGB. I was sucking to say the least. Over 50 pts off my PR during this event last year. And my litany of excuses?

- knee still tight from surgery
- no WODs during last week of work
- jet lag
- blah, blah, blah

The real excuse is that I've been seriously slacking on my metcon work, obviously to my detriment. Now that I'll have 7 weeks home for the new addition to our household, maybe I can buckle down and get some consistency in there for that. We'll see. I've sung this song before only to sneak out of the choir within a week or two.

mobility

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 8 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

WB: 35, 20, 15 = 70
SDHP: 20, 10, 16 = 46
BJ; 20, 20, 13 = 53
PP: 25, 20, 21 = 66
Row: 11, 9, 13 = 33

total: 268

Home for a day

Since I missed so many of the CFFB WODs last week I decided to pick and choose.

mobility
cfwu x 1 (20#)

As many rounds as possible in 12 minutes:
5 Reps Locked Overhead (anyway possibile) 185 lbs
7 Push Ups
9 GHD Back Extensions

2 rds +5+7+1

Did C&J for the overhead portion. The transition is killing me, and probably my weak OH as of lately.

power snatch and sit-ups

Normally a rest day, but since I missed two in a row, decided to cobble this WOD together. Limited on equipment in hotel gym, so did…

mobility

21-15-9
ps @90#
incline situps

8:20

Not too bad. Will be interesting to see it with 95# and using bumpers.

squats and lunges

On another trip and just getting to the gym.

mobility

5 rounds for time:
6 squats @ 50#
12 Barbell Walking Lunges @ 50#
6 squats @ 50#
jog in place 105 paces

13:01

Misread the cffb and shorted myself a round, but still a good WOD. Left leg is a bit tight from the jogging in place.

Max Fit total

Another max lift total, this one from the CrossFit Football site.

mobility

Max Fit USA Total
Press 1, 1, 1
Snatch 1, 1, 1
Clean & Jerk 1, 1, 1

(All sets including warm-ups)
sp: 45, 95, 135, 155, 175, 180
sn: 55, 95, 135, 155, 165, 170, 175
c&j: 135, 155, 175, 185, 205, 215

max fit total: 570

Not too bad for the first time and definitely gives me room for improvement.

SP has been off for several months now, although that is heavier than I've pressed in a while.

SN felt off, prolly from not enough warm-ups. Despite that, just 5# shy of my current PR, so not too bad.

C&J is a bit of a problem for me right now. I have to open my grip on the top of the clean so I don't tweak my wrist, but then this makes the jerk set-up almost impossible for me to get into. Today I played around with a wider clean grip to help with repositioning my hands. Not too bad and stopped at 215, so not sure how close to my clean PR I could get with this wider grip.

PS, BP and BJ

Late WOD. No mobility or warm-up.

21, 15, 9
Power Snatch 135 lbs
Bench Press 185 lbs
Box Jump 24"

time: 20:43

Beat me down pretty good.

PC and Cindy

I'm very sore from the last few days of WODs. Thats what I get for taking it easy for a month!

mobility

As many rounds as possible in 15 minutes:
1 Round is equal to:
3 Power Cleans 185 lbs
3 Rounds of 5 Pull Ups, 10 Push Ups, 15 Air Squats or 3 rounds of "Cindy"

3 rounds

Limiting factor was couldn't cycle through the 3 rounds of Cindy fast enough.

pull-ups

No posted WOD for CFFB so did one that I missed from the other day.

mobility

100 pull-ups
time: 10:05

Broke the first 70 into sets of 5, then the last 20 were singles. Tried to finish in under 10 minutes but obviously no dice. I was on track, being just under 5 minutes at 50 reps, but fell off. Next time.

BS, sprints and burpees

Back home for a week. Definitely good to be in CrossFit Clarksville vs. a globo-gym.

mobility
cfwu x 1 (22.5#)

bs:
1 x 5 x 45
1 x 5 x 95
1 x 3 x 135

For time:
30 Squats Body Weight
Sprint 200 meters
30 Burpees

bs @ 200#
time: 11:05

Knee felt good, as in no pain while squatting or "jogging" which is what I did vs. hitting the rower. Gonna take the running / jogging thing slowly. Still need to crack open the "Pose" dvd and see what that is all about.

OHS and "Shaq Sport"

Away for another week of work back in Miami. Made my way to the 24 hour fitness "Shaq Sport" which is right down the road from the hotel. $15 drop in fee.

They only had two squat racks for this giant ass gym! Ridiculous. One was an open "tiered style" and the other was a cage. Both were full so I worked in the warm-up OHS on the tiered rack between another guys sets of "half squats".

mobility

OHS:
1 x 10 x 45
1 x 7 x 95
1 x 7 x 115

Then the WOD…

7 rounds for time:
7 Overhead Squats 135
7 Box Jumps 24"
7 Clapping Push Ups

I started the WOD on the tiered rack. After first set the cage opened up so switched to that (verses changing plates back and forth with another guy who had the rack first and was nice enough to let me work in. First 2 sets were with 135#, then dropped to 95# as I was losing it (no bumpers, no chalk, inside a cage!) Also only 12" box jump.

All said and done, 14:36. Would have been much slower at home keeping it at 135#.

Did some pull-ups and cooled down a bit, then did the strength piece.

PS:
1 x 3 x 45
1 x 3 x 95
1 x 3 x 105
1 x 3 x 115
1 x 3 x 125
1 x 3 x 135

Kept it light, again, no bumpers or chalk. Not great but better than nothing.

Tabata Diane

Ugly WOD today. Basically tabata protocol for the DL with 315#, a minute rest then tabata protocol with hspu. And the results?

28 / 15 = 43

Starting with the idea of holding 5 reps per set on the DL but that fell off after set 3. hspu just sucked.

Power snatch and pull-ups

Went off of memory to do a wod and forgot the box jumps! Oh well! ;)

mobility
cfwu x 1 (20#)

15, 10, 5
Hang Power Snatch 135 lbs
Pull Up

8:07

Push-presses, etc.

Missed doing the WOD yesterday so made up that workout today.

mobility

Complete for time:
21, 15, 9
Push Press 135 lbs
Ring Dips
Burpee
Calorie Row

Time: 20:26

Ugh, that sucked bad. Not sure what was the slowest piece, but I'd imagine it was the burpees. Everything was way broken. Eric stormed through in 15'ish and Dymphna said Wes did it in 14'ish. I have a long way to go before I get close to that.

KB snatches

Another late WOD. Also didn't get the benefit of any of my pre-WOD rituals, meds, etc.

mobility

bs:
1 x 5 x 45
1 x 5 x 65
1 x 5 x 95
1 x 5 x 115
1 x 5 x 135

rounds for time:
row 100 m
6 right arm KB power snatch 2 pood
6 left arm KB power snatch 2 pood
12 pull ups

16.22

Wow, those KB snatches crushed me. Looking at the board, Wes beat me by 4 minutes. Yea, I'm sucking.

Barbell complex

mobility

You have 2 minutes to complete the following:
Complete the cycle 5 times with 135 lbs of:
Power Clean
Thruster
Back Squat
Rack Jerk
row 300m.

Rest 2 minutes between rounds.

Decided to do this WOD but dropped the weight so as to keep it light on the knee. Used 95# and did a 300m row instead of the sprints. Times were:

1:15, 1:05, 1:10

I'm sure I would have been sucking with 135#.

DBHC & Rowing

Started my warm-up early as the gym was empty.

mobility
cfwu x 1 (20#)

A few people showed up so paused until a platform was free.

Power Snatch 8x2
1 x 5 x 55
1 x 5 x 95
1 x 2 x 135
2 x 2 x 165
5 x 2 x 155
1 x 2 x 165

Watched Joe and Tun do this one. Joe did the sprints in the back yard. Tun rowed but did full squat dbhc's. Not being that ambitious, I subbed rowing and did hang power.

For time:

20 Dumbbell Hang Cleans 50 lbs
Sprint 100 meters
15 Dumbbell Hang Cleans 50 lbs
Sprint 100 meters
10 Dumbbell Hang Cleans 50 lbs
Sprint 100 meters
5 Dumbbell Hang Cleans 50 lbs
Sprint 100 meters

6:40

Short but sucky. Had to break up the set of 15 and 10 on the cleans. This would be interesting with a heavy barbell.

Late day

Gym was busy today and didn't get to start my workout until pretty late. Decided to do only the strength piece for now and we'll see how I feel tomorrow and if I make it up or skip it.

mobility

BP:
1 x 10 x 45
1 x 5 x 135
1 x 2 x 225
2 x 2 x 255
3 x 2 x 245

WPU:
5 x 3 x 45

CFFB

UGH! No mobility or warm-up today.

As many rounds as possible in 15 minutes:

10 Supine Ring Pull Ups
10 True Push Ups

11+ 7

Also did a little experiment with Geof's blood pulse oximeter, with the intent of seeing if an inhaler makes any difference to my WODs. Before and after readings were @ 98%. Feeling something not quite right, I headed to Wikipedia. And the answer?

Pulse Oximeter

Specifically under Limitations and Advancements: "Oximetry is not a complete measure of respiratory sufficiency. A patient suffering from hypoventilation (poor gas exchange in the lungs) given 100% oxygen can have excellent blood oxygen levels while still suffering from respiratory acidosis due to excessive carbon dioxide."

Which is pretty much what I was thinking. So what I really need is some type of device that will measure how effectively my lungs exchange gas, doing a before and after / with and without experiment. I'm thinking something like a Spirometer. Anyone's team medic have one?

Back in the gym again

After a week of work and no WOD's, I'm home and back in the gym. CFFB off-season was a rest day so I did the in-season WOD.

mobility
cfwu x 1 (20#)

Perform 8 rounds for time:
5 Power Snatches 95 lbs
Row 200 meters

15:16

Strategy was to grind through the PS unbroken and reduce my transition times between rowing and PS. The row actually went pretty slow, averaging between 2:10-2:20 pace. Not too bad for a tight knee.

First WOD after surgery

Keeping it light and slow, decided to do the off-season football WOD, scaling down the 135# thrusters to 45#, the 40# slamball to 20# and changing the burpees to strict push-ups.

mobility

Thrusters at 45 lbs for 1 minute
Rest 1 minute
Ball Slams for 1 minute (20 lbs)
Rest 1 minute
Row for Calories 1 minute
Rest 1 minute
Push ups for 1 minute
Rest 1 minute

Thruster: 15, 15
SB: 24, 25
Row: 12, 12
PU: 25, 24

Overall felt good. Definitely sweated. My thrusters were right at parallel. I could have cycled faster for everything but again, trying to increase the ROM, so went slow and steady. Happy first WOD back!

Knee surgery

Well I finally got around to getting my left knee cut on. Medial meniscus and all that jazz. It was a relatively quick procedure, out-patient from Clarksville Surgical Center. The doc said I should do as much as I'm able, so hopefully I'll be back in full capacity in the gym within a month or so. In the meantime I'll work on some of my weaknesses that don't require the use of legs or stabilizing. Iron cross here I come! ;-)

Power snatch, box jumps and rowing

mobility
cfwu x 1 (20#)

AMRAP in 15 min. of
3 Power Snatches 135 lbs
6 Box Jumps 24"
Sprint 40 yards
(subbed 50m row)

11+3

Tried to stay relatively steady in the work pace. Prolly the PS sucked the most as it seemed to suck all the air right out of me, especially right before the box STEP (no jumping for me!).

Rowing, PC's and PJ's

Ugh!

mobility

As usual, can't do the sprint so subbed a 200m row for the full gasser. Was sucking!

3 rounds for time:
1 Full Gasser
12 Power Cleans 185 lbs
6 Push Jerks 185 lbs

17:18

The row was actually the easiest of the three exercises. The PC really sucked the air out of me and I basically did 12 singles each round. I could string 3-5 together back to back before a longer gasping attack occurred. The PJ's were broken into sets of 3 each round. Again, not so much heavy as no oxygen to process the work!

Death by Tabata

Back home for 2 weeks! Watched Wes do this WOD and started dreading it. Oh well

mobility
cfwu x 1 (20#)

Death By Tabata
Perform:
Tabata Deadlift and Burpee
Professional - 275 lbs

DL / Burpee
8/5, 5/4, 3/4, 4/4, 4/4, 3/4, 4/4, 4/4, 4/5

35/34

DL wasn't heavy, just had no air to do any reps.

KB swings and burpees

Missed Tuesday's WOD and took yesterday's rest day, so today I HAD to get a workout in. The CFFB said…

Perform for time:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Kettlebell Swing - 2 pood
Sprint 100 yards

Being at a Globo gym I subbed 70# DB for KB and having bump knees and no rower I subbed 5 x burpee box jumps for sprints.

12:05

That sucked. Will be interesting to do this WOD again with (a) a real KB and (b) sub rowing instead of bbj and see how my time compares.

squats and box steps

Up in NH for work. Missed yesterday's WOD 'cuz I was too tired to find a gym. Today I grabbed a week membership at a Gold's just down the road from the hotel. Modifying the WOD to work in a globo…

mobility

5 rds for time
BS 225 x max rep
20 x 20" box step up

12, 6, 8, 6, 8 = 40

10:54

Will have to shoot for 10 reps per round next time this one comes up.

Power snatch and box jumps

Heading out this morning for work, so squeezed a quick one in while everyone else was doing "Filthy 50"

mobility

5 rounds for time of:
6 Power Snatch 135 lbs
10 Box Jumps 24" box

11:10

sprints

Still can't run so subbed rowing the 96m-100m in place of.

mobility
cfwu x 1 (minus pullups / dips)

BS:
1 x 5 x 45
1 x 5 x 135
1 x 5 x 185
1 x 5 x 225
3 x 5 x 245

Legs unusually sore. Still not sure if I'm 100% healed on the groin issue. I didn't feel it with 245, so I'll see about pushing the weight higher next time.

SP:
10 x 2 x 126.5 w/ 30 sec rest

Sprints
Complete 12 Half Gassers at the top of each minute.

12 x 96m row (@ :20 per)

These sucked but not tremendously. Those bear crawls yesterday were evil.

thrusters, bear crawl and slam ball

mobility

9 on 7
Complete 5 rounds for time of:
9 Rack Thrusters 135 lbs
20 yard Bear Crawl
7 Ball Slams (60 lbs or as heavy a ball or mock plate slam as you can find)

16:10

As a comparison, Oak did this in the 9's, Wes in the 10's, and Tim and Mark in the 12's. Yea, I'm a metcon slacker.

FS, BP & rowing

mobility
cfwu x 1 (20#)

Deadlift
1 x 5 x 135
1 x 5 x 225
1 x 5 x 315
1 x 5 x 405

Front Squats bw 20 seconds
Rest 40 Seconds
Bench Press bw 20 seconds
Rest 40 Seconds
Sprint 100 Meters (sub row)
Take the rest of the minute for rest.
(bw=195)

1. 4, 8, 22 sec
2. 5, 9, 20 sec
3. 5, 9, 21 sec
4. 5, 7, 20 sec
5. 5, 4, 21 sec

That sucked, but not as bad as the KB swings. Obviously I crashed on bp at the end.

row, kb, push-ups

mobility
cfwu x 1 (20#)

Sprint a 20 yds – 40 yds – 20 yds shuttle drill
8 Kettlebell Swings 2 Pood
16 Push Ups
*Rest 1 minute between rounds.

Since I'm not running I subbed a 100m row for the shuttle run.

1:00, 1:00, 1:00, 1:08, 1:38

Last two sets crushed me. Did I mention how much I hate metcons?

DB thrusters and rowing

Back home! My metcon is sucking!!!!

mobility
cfwu x 1 (20#)

AMRAP in 15 minutes:
15 Dumbbells Thrusters 45 lbs
500 Meter Row

2 rds +15 + 390m

New cycle

Away for work, this time over in Florida again. Missed a couple of WOD days but finally got one today. Since the strength cycle is over (and was a success in my book), I've decided to try the CrossFit Football WODs. Seems they maintain a heavy strength bias and add the metcon piece that I've been slacking on for quite a while.

For today…

mobility

Weighted pull-ups
5 x 3 x 50

"Lizzie"
15-10-5
135# power clean
2x bar dips
8:20

The rx'd weight was 185, but working out at a local gym, The Athlete's Choice Fitness Center which while has lots of stuff, it doesn't have bumpers or chalk so had to keep the weight somewhat manageable. Also the dips were supposed to be ring dips. Better than doing nothing at all.

Snatch PR

Last day of PR testing for this strength cycle. And the results for the power snatch…

mobility

PS:
1 x 5 x 55
1 x 5 x 95
1 x 3 x 115
1 x 1 x 135
1 x 1 x 145
1 x 1 x 155
1 x 1 x 165
1 x 1 x 175
1 x 1 x 180 (pr)
1 x 1 x 185(f)

Only a 5# PR, but a PR nonetheless. That is just under a 3% increase for the power snatch. Again, not great but any increase is good. It would be nice to hit BW by the end of the year. I guess we'll see how the next 3 month cycle of WODs goes.

Bench press PR

mobility

BP
1 x 10 x 45
1 x 5 x 95
1 x 5 x 135
1 x 1 x 185
1 x 1 x 225
1 x 1 x 255 (pr)
1 x 1 x 260 (pr)
1 x 1 x 265 (pr)
1 x 1 x 270 (pr)
1 x 1 x 275 (pr)
1 x 1 x 280 (pr)
1 x 1 x 285 (pr)

Lots of PR's today. Granted my last bench max attempt was back in Afghanistan (13 July 2007). Since then I've done a few WODs where I've got x3's for 245, etc but no real 1RM attempt. Very happy, especially given my bum shoulder. So a 35# or a 14% increase!

Power Clean PR

mobility

power cleans
1 x 5 x 55
1 x 3 x 95
1 x 1 x 135
1 x 1 x 155
1 x 1 x 175
1 x 1 x 185
1 x 1 x 195
1 x 1 x 205
1 x 1 x 215
1 x 1 x 225
1 x 1 x 235
1 x 1 x 245(pr)
1 x 1 x 255(f)

Could have made a smaller jump to 250 and gotten that, since I almost had 255, but no guts, no glory. I'm happy as my old PR was 235 and it was ugly. 245 on the other hand was as clean as I could make a heavy lift.

Deadlift PRs!

Finally a WOD that I can actually get a PR in.

mobility
cfwu x 1 (17.5#)

DL
1 x 5 x 135
1 x 3 x 225
1 x 1 x 315
1 x 1 x 405
1 x 1 x 460 (pr)
1 x 1 x 465 (pr)
1 x 1 x 470 (f)
1 x 1 x 470 (pr)

Lots of yelling on that last pull!



Update: After scrabble I thought about the numbers, so for comparison sake:

Pre-strength cycle: PR 455 @ 190 = 2.39 x BW
Post-strenght cycle: PR 470 @ 194 = 2.42 x BW

So not only did the overall weight go up, but in comparison to BW went up too. Very happy indeed!

Shoulder Press

Oh for two. Shoulder still jacked up enough to deny my a PR.

mobility
cfwu x 1 (15#)

SP:
1 x 5 x 45
1 x 1 x 95
1 x 1 x 135
1 x 1 x 155
1 x 1 x 175
1 x 1 x 185
1 x 1 x 195(f)

1 x 30 x 65

Back Squat

Today starts the PR attempts after a 3 month strength cycle. Unfortunately I'm still feeling the groin pull from 2 weeks ago, so I have to go "light" on the BS. I'll slowly increase the weight as BS comes up until I think I'm past the pull. I'm thinking at least 1-2 months :( Anyway…

mobility
cfwu x 1 (15#)

BS
1 x 5 x 45
1 x 5 x 95
1 x 5 x 115
1 x 5 x 135
1 x 5 x 155
1 x 5 x 185
1 x 5 x 205
1 x 5 x 225
1 x 5 x 245

Power Snatch

First WOD back home.

mobility
cfwu x 1 (15#)

Power snatch
1 x 3 x 45
1 x 3 x 95
1 x 3 x 115
1 x 3 x 135

21 x 1 x 165 w/ 30 sec rest

Next two blocks of WODs will be PR attempts, except for the BS since I still have that pulled groin.

Hang Power Cleans

Last WOD at in Miami for a while.

HPC
1 x 5 x 45
1 x 1 x 135-200

About a minute rest between sets, but wasn't timing it. I could have gone heavier but no bumpers. Just to work a little more…

PJ
1 x 5 x 135
1 x 5 x 145
1 x 5 x 155
1 x 5 x 165

make up

Finally got to the gym. Out in Miami this week for work. It's been busy or no access until today. Ended up going to Bally's Fitness and did…

SP
1 x 10 x 45
1 x 5 x 115
1 x 5 x 135
1 x 5 x 155

DL
1 x 5 x135
1 x 3 x 225
1 x 1 x 315
1 x 1 x 405
7 x 1 x 450

Sumo DL
1 x 10 x 315

DL's were slipping a bit on the grip cuz of limited chalk. Overall felt real good and am excited for a new PR soon.

bench press

Second WOD of this 4 day cycle and was BP.

mobility

BP:
1 x 10 x 45
1 x 10 x 95
1 x 10 x 135
3 x 10 x 195
1 x 10 x 195(9)
1 x 10 x 195(6)

I wasn't happy with this, but looking at the numbers from last bench, while distributed differently, total reps were also 45, so at least I didn't do worse!

close grip chins
1 x 8 x 15

With the less than stellar BP WOD, decided to take advantage of all the DB they had.

DBBP w/ 1 min rest:
1 x 5 x 20-65

Felt good. We'll see if that has any effect on next BP WOD.

Cleans

No bumpers at Frog's, so decided to (a) go with HPC and (b) keep the weight light-ish.

mobility

HPC:
1 x 3 x 45
1 x 3 x 95
1 x 3 x 115
1 x 3 x 135
1 x 1 x 145
1 x 1 x 150
1 x 1 x 155
1 x 1 x 160
1 x 1 x 165
1 x 1 x 170
1 x 1 x 175
1 x 1 x 180

Having huge issues regripping from a clean to set up for the jerk, so just worked the jerk portion, pulling the weight out of the rack.

PJ: w/ 1 min rest
1 x 1 x 135-205 (by 5#)

Again, stopped cuz it was starting to get heavy and I didn't want to crash steel plates by accident.

Deadlift

I was leary today since I can still feel the "pulled groin" or whatever it is, but so far it had no adverse effect on my DL WOD. I added some stiff-legged DL's as I could start to feel my lower back on the last two work sets of regular DL.

mobility

DL
1 x 5 x 135
1 x 3 x 225
1 x 1 x 315
1 x 1 x 405
5 x 1 x 445

SLDL
1 x 5 x 135
1 x 5 x 185
1 x 5 x 225
1 x 5 x 275

Shoulder Press

Out on the left coast again, this time back in San Diego. Took an extra day of rest the other day because I was too lazy to go do the WOD, then rushed through a back squat WOD Sunday before leaving and tweaked / pulled a groin muscle on 1 x 1 x 355. Needless to say I was not happy about that!

Today I found a globo gym not too far from the hotel called Frog's Fitness. No bumpers but at least two squat racks! Today I switched up rep scheme again since my shoulder is still hurting.



mobility

SP
1 x 5 x 45
1 x 5 x 95
1 x 5 x 115
5 x 5 x 140

1 x 50 x 55(35)

I was disappointed in this as I did much better last week, but such is the way it goes. To address some of the one-sided weakness I've been having I did…

alt DB press
3 x 5 x 35

So so as far as WODs go. We'll see tomorrow during the DL how bad my groin pull actually is.

Power Snatch

Felt pretty good, although I can definitely feel the weight. It's harder to get under it.

PS
1 x 3 x 55
1 x 3 x 75
1 x 3 x 95
1 x 3 x 115
1 x 3 x 135
21 x 1 x 150

OHS
1 x 5 x 150

Bench press

Switched up rep scheme on BP today due to right shoulder issues.

mobility
cfwu x 1 (10#)

BP
1 x 10 x 45
1 x 10 x 95
1 x 10 x 135
2 x 10 x 195
1 x 10 x 195(9)
2 x 10 x 185(8)

I was hoping for 5 x 10 x 195 but no such luck. I'll stick with this again next time and hopefully improve.

Power Cleans

mobility
cfwu x 1 (10#)

PC
1 x 3 x 55
1 x 3 x 95
1 x 3 x 135
1 x 3 x 185
21 x 1 x 200

My feet aren't leaving the ground with 200#, although Dymphna did say I come up on my toes (at least for some of them).

Deadlift

While I really didn't want to do it, this morning I grinded through a CFE. My typical tabata row, with a target pace of lower than 1:48…

20:10 x 8 = 767m

This evening I did…

mobility
cfwu x 1 (10#)

DL
1 x 5 x 135
1 x 3 x 225
1 x 1 x 315
1 x 1 x 405
7 x 1 x 440

The last three sets were tough! A huge difference from how I felt in Hawaii with 435. Not sure if its just biorhythms or the extra 5# makes that much difference.

sumo DL
1 x 10 x 225

Shoulder Press

Decided to change up the rep scheme for SP. Instead of doing the 21 (which I failed to get 185 last time), I switched to 7 x 3 ascending. Overall not too bad although my right shoulder is giving me issues and is the weak link.

mobility
cfwu x 1 (10#)

SP
--- warm up ---
1 x 3 x 45
1 x 3 x 95
1 x 3 x 115
--- work sets ---
1 x 3 x 135
1 x 3 x 140
1 x 3 x 145
1 x 3 x 150
1 x 3 x 155
1 x 3 x 160
1 x 3 x 165(2)

1 x 50 x 55(46)

Squats

Today starts the eighth "period" within this strength cycle. Unfortunately for me I hardly ate anything today.

BS
1 x 3 x 45
1 x 3 x 95
1 x 3 x 135
1 x 3 x 185
1 x 3 x 225
1 x 3 x 275
1 x 3 x 315
1 x 3 x 335(1)

Thats what I get for trying to lift heavy but not eating. I'll repeat this WOD or shift the rep scheme for next period. Only a few more left before this cycle ends.

bench press

mobility
cfwu x 1 (10#)

BP:
1 x 3 x 45
1 x 3 x 95
1 x 3 x 135
1 x 3 x 185
1 x 3 x 225
1 x 3 x 250(2)
1 x 3 x 245
1 x 3 x 245(2)
2 x 3 x 240

Right shoulder was sucking today and hurt from 135 on. I'm sure missing a week of bench didn't help either.

snatch

I was supposed to do bench today but Dymphna was gone to a bday party with the kids and I didn't have a spot.

mobility
cfwu x1 (10#)

squat snatch
1 x 3 x 55
1 x 3 x 75
1 x 3 x 95

power snatch
21 x 1 x 145

OHS
1 x 3 x 145

power snatch
1 x 1 x 165
1 x 1 x 175
1 x 1 x 185(f)

All in all this felt good. My old PR for PS was 155, so a nice 20# PR. I might be able to squeak out a bit more while fresh.

Weight wise I've climbed up to 196 lbs. The downside to that is my BF has also climbed, up to 13.8% or 169lbs of LBM. Compare that to the beginning of the year when I was 191 lbs but had BF of 10.5% or 171lbs of LBM. So what happened? Well I've been completely off the AD since we found out Dymphna was pregnant. While I seem to be relatively carb resistant, it seemed to have caught up to me. With that, I need to clean up my diet a bit, up my protein and CFE's and see what we can do. As the diet portion is always the the hardest for me to stick to, we'll see what happens over the next two weeks.

Total calories: 1,352
Fat: 43%
Carbs: 26%
Protein: 32%

Numbers are weak today. Low in calories, low in total grams of protein and high in carbs.

Cleans

Back home again!

mobility

PC:
1 x 3 x 95
1 x 3 x 115
1 x 3 x 135
21 x 1 x 195 w/ 30 sec rest besween sets

Missed the jump on several of those reps. I really need to purchase a pair of oly shoes so I can hear the stomp and make myself jump more.

Deadlift

Last WOD here in Oahu before flying back home. Went back to the Powerhouse Gym and got to use the platform.

mobility

DL
1 x 5 x 135
1 x 3 x 225
1 x 1 x 315
1 x 1 x 405
6 x 1 x 435
1 x 5 x 435

One of those reps on the set of 5 was a bit of a bounce, but overall it felt very good.

Back Squats

I've missed several WODs during this trip. Lack on easy access to gyms, having Dymphna here and more into the vacation mode than the WOD mode, etc. Well I did get a WOD in today by going to the Powerhouse gym. Overall, not a bad set-up if you are a powerlifter. They even had a deadlift platform!

mobility

BS
1 x 10 x 45
1 x 3 x 95
1 x 3 x 135
1 x 3 x 185
1 x 3 x 225
1 x 3 x 275
5 x 3 x 330

I barely made the third rep on the fifth set. Ouch!

Marriott

Another week of work, this time in Oahu, Hawaii. Yea, I know, rough life. We're staying at the Marriott Waikiki Resort and Spa. While the hotel gym is a step up from the normal hotel gym, it is still lacking. The closest globo-gym is a 24 hour fitness just down the road, but no squat rack, so no dice. There is a powerhouse gym not too far away, but it closed early today so we were resigned to the hotel. Instead of cleans or snatch, I did a bench substitute.

mobility

DB press w/ 1 min rest between sets
1 x 10 x 10
1 x 10 x 15
1 x 10 x 20
1 x 10 x 25
1 x 10 x 30
1 x 10 x 35
1 x 10 x 40
1 x 10 x 45
1 x 10 x 50

DB fly
1 x 10 x 50

manmakers
1 x 5 x 10
1 x 5 x 15
1 x 5 x 20
1 x 5 x 25
1 x 5 x 30
1 x 5 x 35

pushups
10, 8, 6, 4, 2

Deadlift

Last WOD before heading off to work this coming week. Hopefully we can find a gym so I can get a semblance of a WOD in.

mobility
cfwu x 1

DL
1 x 5 x 135
1 x 5 x 185
1 x 3 x 225
1 x 3 x 275
1 x 1 x 315
1 x 1 x 405
7 x 1 x 430

Shoulder Press

mobility

SP: 21's
85-175(f)

1 x 50 x 50

Another failed 21 shoulder press WOD. Two weeks ago I missed 180, then made it up last week in Laguna Beach. We'll give this one another go, if I crap out again I'll switch up my shoulder WOD.

Back Squats

Worked out with Tim today.

mobility

back squat:
1 x 10 x 45
1 x 3 x 135
1 x 3 x 185
1 x 3 x 225
1 x 3 x 275
7 x 3 x 325

Snatch

Was going to do full squat snatch for the 21's today, but I didn't do any mobility or cfwu (gym was busy today) and my legs felt especially sore, so ended up doing power snatch.

Full snatch:
1 x 3 x 55
1 x 3 x 95

Power snatch:
21 x 1 x 140

OHS:
1 x 3 x 140

Bench press

mobility
cfwu x 1 (10#)

BP:
1 x 10 x 45
1 x 3 x 95
1 x 3 x 135
1 x 3 x 185
1 x 3 x 225
5 x 3 x 250

250 was my old max, taken from a heavy WOD when I was in Afghanistan. Obviously it's higher than that now.

CFE: 20:10 x 8 = 739m
(maintained 1:50)

Power Cleans

Back home!

mobility
cfwu x 1

PC:
1 x 10 x 55
1 x 10 x 95
1 x 10 x 135
21 x 1 x 185 (w/ 30 sec between sets)

Really focused on a good jump for each of the reps. Wasn't always successful, but overall felt pretty good. I think I'll try that WOD again next time PC comes up, just increase the weight.

DL

Left the Laguna Beach area and checked into a hotel in the San Pedro area, which is closer to the ranges we're using. For those familiar with LA (I was/am not), no comparison. Most convenient gym near this hotel was Bally's Total Fitness. Typical globo-gym, BUT because I only needed to work out 1 day, they let me in for free.

mobility

DL
1 x 5 x 135
1 x 3 x 225
1 x 1 x 315
1 x 1 x 405
7 x 1 x 425



Despite the above sign, I did use chalk (but kept it sneaky) and I did drop-ish the weights on the floor.

Shoulder Press

Last day here in Laguna Beach before changing hotels. Got my shoulder press WOD on at the same gym as yesterday, repeating the last SP WOD where I failed. Survey says…

mobility

SP x 21's: 80-180
1 x 50 x 45

A good workout. Now I just have to find a convenient gym in the San Pedro area.

Squats

The beginning of week 5 for this strength cycle and I'm away at work again, this time out in LA. The team is starting later and working later so had to get my WOD in early. Found a gym just a 1/2 mile from the hotel we're staying in, Laguna Health Club. It's $13 for a day pass and had a squat rack!



mobility

BS
1 x 10 x 45
1 x 3 x 135
1 x 3 x 185
1 x 3 x 225
1 x 3 x 275
7 x 3 x 320

Bench

Really felt my right shoulder during this WOD. Not sure if it's because the weight is getting heavier or I wasn't as "warmed up" as before. I skipped the CFWU today (and the last few days) so next time I'll be sure to do it and see if I feel any difference.

mobility

BP
1 x 3 x 45
1 x 3 x 95
1 x 3 x 135
1 x 3 x 185
1 x 3 x 225
5 x 3 x 245

Power Cleans

Wasn't really clear on what rep scheme I was going to use today for either (a) squat cleans or (b) power cleans. From the title you can see I stayed with power cleans.

mobility

power clean
1 x 3 x 95
1 x 3 x 115
1 x 3 x 135
1 x 3 x 155
1 x 3 x 175
1 x 3 x 185
1 x 3 x 195
1 x 3 x 205
1 x 3 x 215

Felt pretty good overall. I had a decent "jump" until I hit 185, where I lost it. I kept the "pop" until 215, where I felt my wrist tweak, so I stopped there. I'll do something different next time.

DL

Seems I slacked on the CFE this morning. :(

mobility

DL
1 x 3 x 135
1 x 3 x 225
1 x 1 x 315
1 x 1 x 405
7 x 1 x 420

Felt good. Amazing what a difference chalk and a good bar make. I'll keep grinding away at this until I can't. For those curious, here is a snapshot of how I've been working the rep scheme of this strength cycle.

Day 1: Back squats 7 x 3 (same weight)
Day 2: Shoulder press 21's
Day 3: Dead lift 7 x 1 (same weight)
Day 4: Rest day

I'm trying to keep each of these strength days a bit different that the others. For instance, once I crash on BS, I will either (a) switch rep scheme to singles, 21's, 5x5 ladders, or (b) switch exercises (front squat, good mornings, etc). This is all "off the cuff" but so far it seems to be working well for me. We'll see how long it last and if I make and gains.

Shoulder Press

Day 2 and Shoulder press. After some mobility work started on the 21's. I should have gone from 80-180 but …

mobility

SP (21's)
80-170. Failed 175
1 x 40 x 45

So I missed my attempt at 175 and didn't even try 180. I'm sure with a longer break I could have made it, but that kinda defeats the purpose of the 21's. I'll stay at this weight again next week and hopefully be a bit more successful. If I fail again I'll see that as a sign that it's time to switch it up.

The last set of 40 x 45 was just to see. Interesting. I'll attempt 45 or 50 reps next time.

Squats

Beginning of the 4th period in this strength cycle. Talking to Jon this morning kicked my rear in gear to do the CFE.

CFE 8x 20:10
777m

This evening was back squats.

1 x 3 x 45
1 x 3 x 135
1 x 3 x 185
1 x 3 x 225
1 x 3 x 275
7 x 3 x 315

That last set gave me a headache!

Bench

Back home! I missed the last two wods and thought I'd try to squeeze two in today but that didn't happen. Settled on bench press…

mobility
cfwu x 1

bench press
1 x 10 x 45
1 x 3 x 95
1 x 3 x 135
1 x 3 x 185
7 x 3 x 240

Deadlift

Another WOD at the Kings Bay Naval gym. Today was DL…



DL
1 x 5 x 135
1 x 5 x 225
1 x 5 x 315
5 x 1 x 415
1 x 5 x 315
1 x 5 x 225

Bars were slicker than ours and no chalk so was having issues with my grip. Cut it down to just 5 sets of singles (instead of 7) and then did a few more with lighter weight. Other than the cramp in my right hamstring, not a bad WOD.

Shoulder Press

Back at work again. I forgot to post my WOD from yesterday. I did it in the morning, then we cleaned up and heading out so I could make my flight. It was…

mobility
Back Squats
1 x 3 x 45
1 x 3 x 95
1 x 3 x 135
1 x 3 x 185
1 x 3 x 225
1 x 3 x 275
7 x 3 x 310

I went with my normal bar position and bottomed out on each of the reps. Felt very heavy and a few reps were slow coming up. Will be interesting next week!

I didn't put any sunscreen on this morning and got cooked in the GA sun. Afterwards, cleaned up at hotel then hit the Navy gym they have right down the road. Typical military gym but good enough for some 21's on the shoulder press.

SP x 21's
75-175.

Last one was tough, but then it's supposed to be.

Snatch

Last day of the third period (week?) of this strength cycle. As you see from the title…

mobility
cfwu x 1

squat snatch 21's:
55-140

I attempted twice and failed at 145. Guess I have to start somewhere eh?

Bench press

mobility

BP:
1 x 10 x 45
1 x 3 x 95
1 x 3 x 135
1 x 3 x 185
7 x 3 x 235

Feeling good and should be able to continue this for at least 1-2 more weeks before I hit a wall.

Power Cleans

Finally got back on track and did a CFE this morning…

C2; 20:10 x 8 = 728m. A bit off from a month ago. Kept my sets under 1:50, but for this particular tabata interval I should have blown it out harder. Next time.

I wasn't sure which one I wanted to do, snatch or cleans. As you see…

mobility
cfwu x 1

PC:
1 x 3 x 95
1 x 3 x 105
1 x 3 x 115
1 x 3 x 125
1 x 3 x 135
1 x 3 x 145
1 x 3 x 155
1 x 3 x 165
1 x 3 x 175
1 x 3 x 185

Focused on getting a good jump each set. By the time I hit 185 my jump was weak (and I started to feel my wrist) so I called it a day. All in all some good technique work (for me). My elbows felt relatively fast and I was getting that "pop" where the weight bounces on the chest/collar bone.

Deadlift

Missed last week's deadlift WOD, and didn't look at my log to see what I did the first week, so I just shot from the hit and did this one.

mobility
cfwu x 1

DL
1 x 5 x 135
1 x 3 x 225
1 x 3 x 315
5 x 1 x 405

Felt good (but still heavy!). I think I'll hit this one again next time but add 5-10 lbs. We'll see.

Shoulder Press

mobility
cfwu x 1

SP (21's)
70-170

Still making progress with the 21's, so I'll stick to that for next SP WOD and see what happens. The last 3 reps were difficult!

Back Squats

Back home again and starting 3rd period of strength cycle.

mobility

back squat
1 x 3 x 45
1 x 3 x 135
1 x 3 x 185
1 x 3 x 225
1 x 3 x 275
5 x 3 x 305

I did all but the last set in the "low bar" style. Felt heavy, but then not sure if I am just tired or it's my weak hamstrings rearing their head. I did the last set like I normally do just to see. It was equally difficult but (a) not as rough on my shoulders (holding the bar in the low position puts more stress on them), (b) Dymphna said I go a lot lower when I squat my normal way, meaning I am just barely breaking parallel with low bar whereas I hit bottom when doing my hybrid. I also notice my legs are a bit wider in low bar position, which that alone may be why I'm not going "as deep". I might play with that a bit more next WOD.

Bench press

Another day at the mecca…



mobility

bp:
1 x 10 x 45
1 x 10 x 135
1 x 3 x 185
1 x 3 x 205
7 x 3 x 230

chins x 10

Gold's Gym

At work again, this time up in Chesapeake, VA. Since I'm on a strength cycle for these next 3 months I'm making an extra effort to find gyms when I'm away to get a WOD in (as close as possible anyway). Seems there is a Gold's Gym less than a mile from the hotel.

Today was supposed to be heavy cleans, but when you walk into a gym that has no lifting platforms, no bumpers, no tape,doesn't allow chalk and has a sign like this posted on the wall…



… you've got to do the best you can. I decided on some middle weight technique work for the HPC.

mobility

hpc:
1 x 3 x 45
1 x 3 x 95
1 x 3 x 135
1 x 3 x 145
1 x 3 x 155
1 x 3 x 165
1 x 3 x 175
1 x 3 x 135

I'm still having issues with releasing the hook grip on the top. With no tape for my wrist or fingers, I called it day at 175. Since that WOD got cut a bit short I moved to the dumbells for…

1-arm db swings (1 minute rest between sets):
1 x 10 x 25
1 x 10 x 30
1 x 10 x 35
1 x 10 x 40
1 x 10 x 45
1 x 10 x 50

Looking around I saw exactly "1" pull-up bar attached between some pully machine. It was as maybe 3/4" thick (tiny!) slick as oil with a small patch of tape in one spot. I did a set of 6 close grip chins, but kept slipping off so called it a day. Not the greatest workout, but better than what I could have gotten in the hotel gym.

Shoulder Press

This morning I skipped the CFE and only did chins 1 x 10. Focusing that with close grip and pulling all the way to my chest. I end up crapping our around 6-7 and the last few are just chin over bar.

This evening did another 21 rep WOD for shoulder press. Last time I crapped out at 160, but I did 24 or so reps, so this time I started at 65 so I would hit 165. Seemed to work.

SP (x21's): 65-165

Finished up with another set of chins 1 x 10.

Squats

Week 2 of the strength cycle:

back squat
1 x 3 x 45
1 x 3 x 135
1 x 3 x 225
7 x 3 x 300

This is 5# heavier on the 7 x 3 than the 02 April WOD. Hopefully I can keep some linear progression for a few weeks before I have to tweak it.

Cleans

Working on the clean. Had Michael critique my form, and then tried to work on (a) getting my elbows around fast enough, (b) releasing the hook grip once the elbows come around and (c) jump. I was relatively successful with (a) and (b) and only moderately successful with (c).

mobility

cfwu x 1

PC
1 x 3 x 95
1 x 3 x 115
1 x 3 x 135
1 x 3 x 145
1 x 3 x 155
1 x 3 x 165
1 x 3 x 175
1 x 3 x 185

At this point Dymphna convinced me to switch to singles and see if I could get a PR.

1 x 1 x 195
1 x 1 x 200
1 x 1 x 205
1 x 1 x 210
1 x 1 x 225
1 x 1 x 235(pr)
1 x 1 x 240(f)

Any day you get a PR is a good day! My elbows and releasing the hook grip went to shit on the last three attempts, but such is the way it goes. I'll work that again next time at a more consistently heavy weight. Once I'm happy with that I'll focus on the next glaring error in my technique.

I'd say today finally sold me on getting a pair of lifting shoes (was wearing Michaels), so maybe next week (or the week after) I'll have my own.

Bench press

The gym was uber busy today. All those DONSA's on Ft. Campbell. This morning…

CFE 30:20x8 =1124m

I was sucking!

This evening…

mobility

BP:
1 x 3 x 45
1 x 3 x 95
1 x 3 x 135
1 x 3 x 185
1 x 3 x 205
5 x 3 x 225

Shoulders still hurt doing bench. Glad to see I haven't lost too much, not that I'm a big fan of bench to begin with.

Snatch

Not having a plan for the strength piece with the Olympic lifts, I defaulted to the 21 rep scheme. Did full squat snatch…

mobility

cfwu x 1

snatch: 21's
55-135. Failed at 140

OHS: 1 x 5 x 95
PS: 1 x 25 x 45

I added the last set of power snatch with the idea of (a) working that snatch pattern into my system and (b) some slight metcon prep for beating my "Randy" time whenever that comes back up.

Not getting enough protein throughout the day :(

Deadlift

Did the CFE this morning before lunch. Tried to hold it under 1:50 but faded, then tried to hold it under 2:00 and faded. Ugh.

CFE C2: 2 X 1200m with 2 min recoveries
4:41, 4:52

This evening I did 21's on DL's. I programmed to hit 405 on my 21st set and was successful, but it was tougher than I thought!

mobility

Warmup
1 x 3 x 135
1 x 3 x 225

5# increase per set: 305-405. I might stick with doing this 21 rep scheme, increasing 5# each time until I end up crapping out. Once that happens I'll switch it up.

Shoulder Press

Shoulder Press, 1 rep per set, adding 5# per set.

45-160. Following the 21 rep scheme, I started at 45 and 24 sets later barely got 160 up. Next time I do SP I'll start at 65 and try to get 165 (21 reps). Will be interesting to see how many times I can do this WOD and make improvements.

3 x 5 close grip chins (between Dymphna's rest periods)

Strength cycle

Decided I'm gonna do a strength cycle this quarter (April-May-June). The hard part will be getting the WODs in when I'm working. If need be I'll do some BW work, but I'm going to try and go out of my way to find a real gym at each location that I can use. I'm also going to try and do at least 1-2 CFE WODs in the mornings when I'm home.

This morning I did the CFE with the C2. Was 40:20x5. I tried to keep the pace under 1:50 per each set. Total distance covered in the five intervals was 930 meters.

The gym cleared out early today so Dymphna and I went down and I did…

mobility

back squat
1 x 3 x 45
1 x 3 x 135
1 x 3 x 225
7 x 3 x 295

Was a bit light headed on the last two sets, but felt decent. We'll see how long I can climb before I crash and have to switch it up from 7 x 3's.

Randy

WOD was Nicole, but I don't run and didn't feel like rowing so did the alt, which was…

"Randy"

75 pound Power snatch, 75 reps for time.

Time: 6:09. 19 seconds off my PR back in August '08, so not too bad.

Fight Gone Bad

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

Score: 289. I was sucking on this one :( Down from my PR of 324.

Squats

This hotel gym is ghetto, so decided to do 300 squats in my room.

time: 9:33. I broke this into 30 sets of 10 reps with a short rest to just shake my leg out and mark the set on paper. Of course I could have gone faster during some sets, etc, etc. Looking on my log, the last time I did this WOD was 01/07/09 in 9:40. So a bit better without actually working at getting better. Next time I'll try a 20 round Cindy approach and see what happens.

CFE

mobility

CFE Run: 3x( 200m + 400m+ 600m) //elliptical, LV5//

Rest the exact time it takes you to do each interval in each set.

5 min warmup

200: :31, :29, :26
400: :57, 1:12, 1:04
600: 1:54, 1:52, 1:54

5 min cool down

That sucked.

12 x kte

DL and rowing

Did the main page WOD today with some minor alterations. First off, I subbed 1,000m rowing for the 800m run. Not fun. Second, I decided to do sumo DL vs. regular DL. This was mostly 'cuz I never do sumo and thought it would be good to tweak those muscles a bit.

Time: 16:22

Burned through the first and last set of DL with no breaks. Second set was in groups of 5. The rowing blew and I was struggling to keep it under 2:05 pace, and not always successful. Oh well. Maybe a renewed CFE regiment when I get back from this next trip will help me out.

pull-ups

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

time: 25:09


All sets were broken. By round three I couldn't get all the way over the bar with the weighted pull-ups. It was either drop weight or continue on and do the best I could with a shortened ROM. Strict and kips were good (but broken). Guess I need to GTG with some weight on the pull-ups from now on.

Yesterday's alt

Am going to try and add more CFE's to my routine. My metcon sucks, so hopefully this will give me the extra umph I need.

mobility
cfwu x 1 (10#)

cfe: 20:10 x 8 = 747m

Missed doing yesterday's WOD due to a busy gym and our anniversary dinner out at Hannoki's. Did it today and got beat down.

21-18-15-12- and 9 rep rounds of:
95 pound Deadlift
95 pound Hang power clean
95 pound Front squat
95 pound Push jerk

time: 26:20

JT

"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

time: 16:18

Belly full of vanilla milkshake slowed me down!

Push Jerk

Was going to do the main site WOD, but on the squat clean warm-up I felt my wrist and decided not to push it. I do hope it heals up soon as its really starting to piss me off.

mobility

PJ: 7 x 3

1 x 3 x 45
1 x 3 x 94
1 x 3 x 135
1 x 3 x 145
1 x 3 x 155
1 x 3 x 165
1 x 3 x 175
1 x 3 x 185
1 x 3 x 195
1 x 1 x 225(f)

My PR is 205, but obviously if I can crank out 3 x 195, I should be a bit higher. I went for the gusto (got greedy) and didn't quite make it. Next time during singles I'll have it!

BS

Always nice to have a posted WOD that is a favorite. It was date night AND the gym had a steady stream of people, so I got my workout in when I could. Because of that I skipped the CFWU.

back squat: 3, 3, 3, 3, 3

1 x 3 x 45
1 x 3 x 135
1 x 3 x 185
1 x 3 x 225
5 x 3 x 290

I figured I would fold under on the last sets but it was surprising consistent for all of them. Still have a ways to go to get back up where I was before leaving Afghanistan, but it seems I'm on the slow march back!

Annie

Was planning on doing the main page WOD, but we kept a steady stream of people coming in the gym that by the time I had some free space and wasn't keeping track or time for someone it was late. I fell back on doing Annie since it's relatively quick but still a metcon and had lots of sit-ups.

"Annie"
50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups

time: 8:39 (pr)

Was surprised as I didn't think I had a PR in me, much less a PR of almost 1.5 minutes.

Front Squats

Feeling a bit beat down so did the easy alt.

mobility

Front Squats

1 x 3 x 45
1 x 3 x 95
1 x 3 x 115
1 x 3 x 135
1 x 3 x 185
1 x 3 x 225
1 x 3 x 245

Jackie

Was traveling yesterday, so made up the WOD Jackie.

mobility

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

9:57

Too slow, too many breaks.

Nancy

Normally a rest day today but since I missed Monday and I'll prolly miss Friday, figured I'd do the alt which is …

"Nancy"
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

We went to a different gym today to see what else Ft. Hood had to offer. This one was much bigger than the first, almost like Estep gym with all the machines and weights in a big open area.

I had to sub elliptical for run. Elliptical didn't have a distance reading so just did 2 minutes per set.

Time: 15:53

KTE x 13
HPC: 1 x 10 x 45#
FTH (feet to hands) x 6
HPS: 1 x 10 x 45#



Picture from squat rack looking across towards the ellipticals.

Deadlift

Brian and I made our way to one of the gyms on post after work. Typical military gym with way too many machines and not enough free weights, but this one had two big squat racks and no one using them, so decided to make up yesterday's WOD.

mobility

Deadlift: 1, 1, 1, 1, 1, 1, 1,

1 x 10 x 135
1 x 5 x 225
1 x 1 x 315
1 x 1 x 405
1 x 1 x 415
1 x 1 x 425
1 x 1 x 435
1 x 1 x 445
1 x 1 x 455
1 x 1 x 465(f) grip

My grip actually started slipping on 405 but no chalk. Damn them! Anyway, I prolly could have pulled the 465 but my grip started to give way when I had it about 2" off the ground. Such is life. Finished up the DL's with:

1 x 10 x 225
1 x 5 x 225 (sumo)

KTE x 12

Brian was still working out so went into another part of the gym (converted racketball court) where the dumbbells were and did:

1 arm DB swings

1 x 21 x: 10, 15, 20, 25, 30

By the time I finished this up it was time to roll. Very nice to lift real weight while at work. We'll try a different gym tomorrow and see how it fares compared to this one.


My last successful set sitting in the rack.

CFE

Another hotel for the week, this time down in Killeen, TX. Definitely not a vacation spot!

mobility

CFE: 120:60 x 6,or 2 min on 1 minute off x 6

elliptical LV5: .18, .18, .18, .18,
.18, .18




Holiday Inn Express, Killeen Texas

Squats and Jump Rope

Forgot to post my WOD from yesterday.

090225

handstand hold (wall): 1 x :30 sec

handstand holds (free) x 1:00 (multiple broken sets)

hspu x 10

strict push-ups every 5 seconds (holding plank in-between): 2 minutes (24 reps)

Then for today I did the alt:

mobility

Five rounds for time of:
50 Squats
100 Rope jumps

9:58

CFE again

Decided to do the short time trial on CFE, subbing the elliptical on level 5 for the run.

mobility

2 mileTT, elliptical LV5: 13:16

KTE x 10

CFE

Back on the road again for work, this time San Diego, CA. Tried to squeeze a WOD in before dinner and misread the CFE site. Instead of doing 3 rounds I only did 1. Oh well. I guess it's better than nothing. I'll see about making it up tomorrow.

mobility
5 minute warm-up on elliptical

1 min on, 1 minute off x 3
elliptical: .27mile, .27 mile, .25 mile

5 minute cool down on elliptical

10 x KTE

Shoulder Press

mobility
cfwu x 1 (10#)

SP:
1 x 5 x 45
1 x 5 x 95
1 x 5 x 115
1 x 5 x 135
1 x 5 x 150(2)
1 x 5 x 135
1 x 5 x 115
1 x 5 x 95
1 x 5 x 85
1 x 5 x 65
1 x 5 x 45

Was supposed to do a 5 x 5 x 150 (based on my last SP WOD of 145#). Since I failed on the first set, decided to just work my way back down the ladder and at least get something out of it. I'll blame my still tweaked back from the rack pulls on being weak.

Rack Pulls

Decided to do rack pulls since I'll be gone for the next two weeks and prolly won't have access to barbells. The gym was semi-empty when I started my warm-up and then got chaotic. Not focusing caused me to tweak my lower back on one of the sets. After that I just stopped and called it a day. Hopefully it isn't too bad and with the rest day and a couple of "hotel WODs" it'll be good to go once I get back under the barbell.

rack pulls (1 box)
1 x 3 x 135
1 x 3 x 225
1 x 3 x 315
2 x 3 x 405

(tweaked back on last rep)

Still haven't gotten off my lazy ass and scheduled a CFE WOD. Maybe tomorrow during the rest day.

On diet, my ratios aren't too bad. Fat is a little low but I'm keeping the carbs down (relatively). My issue lately is just getting enough calories.

Continuous Clock Pull-ups

Following the main WOD today.

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

13rds + 12

That would be a new PR for me. Seems last time I did this WOD was back in Oct '07 and did 13rds + 8. So a bit of improvement without doing an focused work on pull-ups. Nice indeed!

Squats

Took last week as a rest week from both CF and the AD. We enjoyed a nice Valentine's Day cruise on Carnival Fascination, leaving from Jacksonville, FL and going to the Bahamas. No WODs except for a handstand pic in Freeport. Ate lots of carbs but didn't gain any real weight or BF. Seems I'm very carb insensitive. Anyway, back home and back on both the CF and AD. Looking at my schedule, (a) I hadn't done back squats in 2 weeks and (b) seems I tweaked my right hand today helping out in the gym demo'ing the squat clean. Playing it safe (plus I don't like squat cleans!) I did BS.

mobility
cfwu x 1

BS:
1 x 3 x 45
1 x 3 x 135
1 x 3 x 225
7 x 3 x 290

These didn't feel as easy as the last squat WOD, but still pretty decent. Then …

1 x 20 x 140

On the diet, just didn't eat enough. Will have to work on that.

Deads

Wasn't in the mood for deadlift but then such is life. I tried to keep pace with Eric but I hit my limit way before he did.

DL: 135, 225, 315, 405, 425, 445, 465 (f), 460 (f)

One of several excuses include that I haven't been lifting deads or rack pulls for over 3 weeks.

Cindy

While I wanted to do heavy back squats, Dymphna talked me into doing the posted WOD.

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

17 +5+5

While 3 rounds off my PR, not too bad considering I haven't done any real metcon work in months. Still some weak numbers but such is the way it goes sometimes.

Shoulder Press

Back home for a couple of weeks. Looked at my log and I hadn't gotten any SP in almost 2 weeks so…

mobility
cfwu x 1 (10#)

SP:
1 x 5 x 45
1 x 5 x 95
1 x 5 x 115
1 x 5 x 135
3 x 5 x 145
1 x 5 x 145(3)
1 x 5 x 145

Not sure what the problem was with set #4. Must have had on a less than stellar song to motivate me. Afterward decided to work on my elbow speed for the cleans, so…

HPC x 1: 45, 55, 65, 75, 85, 95, 105, 115, 125, 135, 145, 155, 165, 175, 185, 195, 205, 215, 225(f)

I might have to incorporate that, but maybe at a lighter weight, more often into my WODs. The only way I'll get better at any of the cleans is brushing up on my technique. I also tried out Michael's shoes during that WOD. No magic feeling, but not bad. The real test will be during a squat WOD.

Squats

Oh yea! Felt good enough to venture to the Navy gym at Kings Bay for a squat WOD.

mobility

BS
1 x 3 x 45
1 x 3 x 135
1 x 3 x 225
6 x 3 x 285
1 x 5 x 285
1 x 20 x 135

Felt good. They didn't have bumpers so decided to do 3 rep scheme instead of 5 incase I had to dump it. That would have been loud! Felt good enough that I did the little bit extra on the last two sets.

Another week

Spending another week down here in GA. I'm still feeling the remnants of the bug that kicked my ass all last week, but I needed to do something so Michelle wouldn't accuse me of sandbagging! I figured this would be a nice intro back into the hotel WODs.

50 x pushups
50 x sit-ups (anchored)
50 x squats
4:34

I exaggerated all the movements with maximum ROM. Felt good.

A bug

Right after lunch I started feeling a bit beat down. At first I thought it was just from standing in the sun all day, but by the time we made it back to the hotel I had a headache and felt a little hot. I waved off any wod, took some meds and am hoping that I can sleep this thing away tonight. I guess we'll see when I wake up tomorrow.

Pull-ups

Another travel day for work. I'm currently back in GA for the next two weeks. No real gym in the hotel :( Before I left the house Dymphna convinced me to have a go at max pull-ups. I haven't tried that since the little yellow house, so why not?

Max pull-ups: 32

Actually 4 better than my old PR. Wonder what I could do with a little focus?

Shoulder Press

mobility
cfwu x 1 w/5#

SP:
1 x 3 x 45
1 x 3 x 95
1 x 3 x 135
2 x 3 x 160
2 x 3 x 160 (2)
1 x 3 x 160 (1)

That sucked. I went up in weight but crashed on set 3. Was a little disappointed but such is life. I'll see about either (a) doing this wod again at the same weight or (b) dropping weight and going to 5 x 5. We'll see how my attempts at getting to a gym next week while working play out.

Main page WOD

Did main page wod today which was:

For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

My time was somewhere in the neighborhood of 13:56. That is just a slightly better time then the last time I did this WOD two years ago. I guess not too bad since (a) I haven't been doing the main page WOD lately and (b) have worked nada on either HSPU or L-PU. It's always something.

Squats

Seems I haven't done back squats this year. Ugh. Definitely not the way to work towards a new PR. I blame an off-the-cuff work assignment that took me away an extra week this month. Anyway…

mobility
cfwu x 1 w/ 5#

BS:
1 x 5 x 45
1 x 5 x 135
1 x 5 x 225
3 x 5 x 285
1 x 2 x 285 (failed set of 5)
1 x 5 x 225

Not too bad and honestly didn't think I was going to be able to do the 3rd set, much less make it to a 4th. My legs were jello the whole time. Hopefully I can score a real gym at least one or two days each week during the next couple of trips.

Rack Pulls

It's Sunday and a rack pull day! I forgot to look the weight I did last time, so I just winged it and used my old DL pr.

mobility
cfwu x 1 w/5#

rack pulls (2 box)
1 x 3 x 135
1 x 3 x225
1 x 3 x 315
1 x 3 x 405
5 x 3 x 455

Looking back, last time I did this WOD was Jan 10 with 435#, so I actually should have only increased to 445, but glad I made the mistake and went heavier. It was pushing my limits tho'. Afterwards I sat on the rower and did CFE with Dymphna.

CFE: 10 sec on, 5 sec off x 20 (1200m+)

Shoulder Press

Back home! :D

mobility
cfwu x 1 (5#)

Decided to add 5# to the pull-ups and dip portion of the warm up. Need to turn up the intensity if I'm going to make any gains this year.

SP:
1 x 3 x 45
1 x 3 x 95
1 x 3 x 115
1 x 3 x 135
7 x 3 x 155

Happy with the results. Wasn't sure if I was going to be able to since I failed on the last two sets of 5 x 145 the previous week.

handstand holds