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.