Been a while. A long while. Gotta get a new power clean max on the books.
Warm up: 5 rounds 200 meter run 7 burpees
3 x 10 x 8 lbs DBS
3 x 6 x 35 lb KBs
Power clean (kilos)
50, 55, 60, 65, 70, 71, 72, 60, 60, 60 (kilos)
5 rounds 90 sec int farmers carry suicides, 10, 15, 20 meters, w/ 2 x 60 lbs DBs (=+120 lbs!)
Chin ups / dips x 3 rounds:
This pleased me because it was +3 chins and +1 dips from Wed.
Warm up: 5 rounds at 3 min intervals, 7 burpees and 100 single unders
Deltoid front raise
3 x 20 x alternating arms x 8 lb DBS
3 x 6 x 35 lbs KBS
5 x 135 / 3 x 205 / 1 x 275 / 1 x 295 / 1 x 305 / 1 x 315 / 1 x 275 / 1 x 275.
Analysis: total volume 3,030/14 reps/avg 216.
Dips and Chins
3 rounds, 3 min intervals
Dips: 3, 1, 1
Chins: 2, 2, 2
6 rounds at 90 sec intervals
40 meter prowler push + 100 lbs
5 push ups
Monday morning, Happy Memorial Day. Workout 1/12 in new 4 week cycle. First workout back after the procedure. Felt a little weak and rusty today. Body weight: 202. Sleep: pretty good. This week’s diet: excellent so far.
4 rounds: 100 meter run / 20 jumping jacks / 100 meter run / 20 high knees
For the following, I was alternating shoulder rehab sets with squat sets
mobility, followed by
external rotations 3 x 8 x each arm x 12 lbs DBs;
press: 3 x 6 x 35 lbs KBs
5 x 45 / 5 x 95 / 5 x 135 / 3 x 165 / 2 x 195 lbs
1 x 205, 210, 215, 220, 225, 230 (technically a PR, for HBBS)
Chins and Dips
3 rounds (2 x 2 min interval each)
chin ups: 1 x 3, 3, 3
rest remainder of 2 min interval
dips: 1 x 1, 2, 1
rest remainder of 2 min interval
5 rounds @ 180 seconds
Overhead Barbell Box Step Ups (Snatch Grip) x 65 lbs: 12, 12, 6, 0, 0.
200 m run
— The rounds of box step ups were TOO MUCH. This would have been much more doable at 6 reps per round. I did the equivalent of that.
I had a quick and easy Friday morning workout… doing but little more than a warm up. This was my last workout before a little procedure I would have later this afternoon. Now that I’m recovering from that, I’ll be taking a week off of training, and have a plan worked out for the following training cycle. In fact, it means stopping my current training cycle a week early, and having a true vacation from training … for the first time in months!
ANYWAY I think I knew going into this morning’s workout that, as a final workout in a now seven week training cycle, one in which I had spent over half my time injured, it would be kinda lame. Prophecy fulfilled.
Warm-Up: 4 rounds x 200 meters run + 20 jumping jacks + 20 high knee steps.
Shoulder Rehab: alternating sets of external rotations 3 x 10 x each arm x 10 lbs / shoulder press 3 x 10 x 25 lbs KBs.
Burpees: 5 x 8 @ 60 sec intervals. I.E. 40 more burpees, bringing week’s total to 120.
Chins and Dips: alternating sets Dips: 2, 1, 1 / Chin-Ups: 3, 3, 2 @ 2 minute intervals.
I will share my plans for my rest week and for the next training cycle (starts Sun. May 27) on Sunday.
Friday morning, not enough sleep! And feeling very very tired and sore from the week. Thursday night my right side lumbar was killing me. And I was just not up to much. And what I did, was ok, but it wasn’t much. And made me feel weak.
Warm Up: 4 x 200 meter run / 20 jumping jacks / 20 high knee steps
Followed by Double Interval Superset (six 3 minute rounds):
Dips 2, 1, 1, 1, 1, 1 (=7) @ first 60 sec
Chin ups 3, 3, 2, 2, 2, 1 (=13) @ second 120 sec
Followed by Shoulder Rehab:
side delt raises 3 x 10 x 10 lbs DBs (pain in right shoulder from this);
shoulder press: 3 x 10 x 25 lbs KBs
Finisher: Burpees: 5 x 7 @ 60 sec intervals
Warm-up: 4 rounds 200 meter run 20 jumping jacks and 20 high knee steps, shoulder mobility
Shoulder Rehab: side delt raises 3 x 10 x 10 lbs / shoulder press 3 x 9 x 25 lbs KBs
Burpees: 5 x 6 @ 60 sec
Romanian Deadlifts w/ FatGripz: 4 x 20 x 65 lbs
5 rounds of the following: Dips x 1 / Single Leg Deadlifts 5 x each leg x 75 lbs / Snatch Grip Fat Bar Shrugs from Racks: 10 x 135 lbs
Done. This left me DEAD all day Wednesday (and sore and tired on Thursday too).
6:00 am CrossFit Asheville WOD: “Lynne-Like”
Strength and skill work was Power Snatch. I blasted past previous PRs with 5 x 45, 5 x 65, 5 x 75, 5 x 85 (PR), 5 x 95 (PR), 5 x 105 (PR).
Obviously I wasn’t really getting it before. I love the snatch!
3 rounds of Max Rep Effort:
Ring Dips followed immediately by Pull-Ups
Rest as needed between rounds.
I used a small purple band for assistance. REPS: 11 & 5, 11 & 8, 11 &10.
My hands got pretty soft during the course of my surfing adventure. The salt-water of the ocean corroded my calluses. Perhaps I could have done more Pull-Ups but I got a tear on Monday and have blisters under each callus pad at the moment. The dips felt pretty solid.
My wake-up was a little hard. I went to bed at 10:30 but some itinerant folks were making loud party sounds in the creek behind my house the first part of the night, keeping Yael and I up. Not sure when I fell asleep, but not until after 11:00 pm. Also, I woke up spontaneously at 3:30 am, and didn’t fall asleep again until 4:15. Then up at 5:15 am. Which means less than 6 hours of sleep, and not continuous.
Nevertheless, yesterday’s eating was good, mostly healthy, entirely moderate, and today I felt good after a little bit of food, water, and coffee. Then off to the 6:00 am CrossFit Asheville class.
Agility running, shoulder dislocates, Sampson and Hip openers, other stretching, push-ups (15 strict), sit ups (10 strict), overhead squats (15), pull ups (8 dead hang, 8 band assisted).
The assignment was to find a 3 rep Front Squat Max. The last record I could find in my notebook regarding a 3 rep max attempt on the Front Squat was March 24th, 2009, were my 3 rep max was 160#. It’s hard to evaluate that number. I’ve lost about 18 pounds since then, since I weighed in at 201 lbs on 3/22/09. Anyway, I had a 5 rep max attempt on April 8th, I think, and there the five rep max was a lot less, about 130#. And at that time I weighed 10 pounds more than I do today. Hmmm.
10 x 45 #
5 x 95 #
3 x 115 #
3 x 125 #
3 x 135 #
2 x 155 #
1 x 165#;
1 x 165#, fail on 2; finished.
Technically, this was not a 3 rep PR, since the highest 3 rep set was 135#. But it was an overall PR on the Front Squat, since I am certain I have never done 165# before. So call it a 1-rep max PR of 165, and a day of stressing muscles, learning movement, and building strength.
WOD: “The Swinger”
3 rounds of:
25 consecutive Kettlebell swings immediately followed by…
Max Rep Ring Dips.
Rest as needed between rounds. Increase Kettlebell weight as capable b/w rounds. Complete 5 burpees for every KB swing short of 25 per round and be sure to get DEEP in those dips!
Round 1: 44 lb. KB, 13 dips w/ band
Round 2: 45 lb KB, 12 dips w/ band
Round 3: 52.9 lb (24 kg) KB, 13 dips w/ band
I felt good about this.
Pull-Up Challenge Day 29
Reps 1 / 2-3 / 4-6 / 7-8: during warm-up at CFA (see above).
Reps #9-14: Yes, my first set of 6! Reverse grip. At 2:47 pm.
Reps #15-19: Set of 5! Front grip. At 3:06 pm.
Reps #20-24: Set of 5. Reverse grip. At 3:27 pm.
Reps #25-29: (in three sets: 25 / 26-28 / 29). Front grip. At 3:48 pm.
I failed after the first rep on the last set only because I tried to “cinch up” (shift and correct) my grip, and this aggravated my calluses. Done for now. Day 30 tomorrow!
Active Rest and Recovery
I think I knew by 11:30 pm last night that I wasn’t going to make the 6:00 am workout at CrossFit Asheville today. I definitely knew at 5:20 am when my alarm went off. The past two days of Olympic lifting (Overhead Squats and Snatches) along with or incorporated into hard-ass MetCon workouts—plus my Pull-Ups at home—have left me feeling like I need the extra rest (this is similar to last Wednesday, except then I went in to the 6:00 am workout anyway, and just did the warm-up and some rowing). So I turned off the alarm and slept in until 8:30 am! Thank you Yael, for letting me sleep. Summer is awesome!
Today I did not work out, but I did do a lot of physical work. I was putting in nice horse-stall flooring in my basement workshop area… where my pull-up bar is. The heavy 3/4″ rubber mats I have been installing — I finally finished today ! — are wicked heavy. It was a dirty, sweaty day, and quite active overall. I also ate far less than usual.
Pull-Up Challenge Day 26 — Postponed
I’ll do day 26 tomorrow, on my regularly scheduled rest day. Today I really needed the recovery.
After Lena’s bedtime was over, I couldn’t resist playing around in my newly cleaned and organized workshop with my pull up bar, resistance bands, and recently acquired gymnastics rings. I did some band assisted pull-ups with the rings, band assisted handstands and handstand pushups, and band-assisted L-pull-ups with the rings. And a few dips. Just messing around, really.