Front Squat and a Wicked Trio

Another PR today, this time on Front Squat (160, up 5 lbs from my previous PR), followed by a great little 3×3: 3 rounds of of max reps in 1 minute of Wall Ball Shots, Double Unders, and Sit-Ups, 1 min rest between rounds I got 210 total reps, and feel great.

New Program

Training Cycle: Week 5/6 (Work Week)
No Alcohol Month 5/5
Diet: Hyperlipid / Beyond Primal / Beyond Zone
Second workout of the Week


Agility ladder, stretching. Back, Overhead, and Front Squats, (10 x 45 lbs each). Push-Ups (20). Kipping Swings (20). GHD sit-ups (10).

Strength: Front Squat

Result: 5 x 95 / 3 x 135 / 3 x 145 / 3 x 155 / 3 x 160 (PR) / 2 x 165 fail, spectacularly, on 3

Volume: 2,590.

Analysis: previous PR set in Nov. 2009 at 155 in a session w/ 3,740 volume (in Nov. I included two additional work sets at 135, which I didn’t feel the need to include today). It was a good session, always nice to hit a PR. Furthermore, it’s worth noting that my 2 reps at 165 tied, and then pushed right past my existing 1 rep PR.

WOD: a Wicked Trio

3 Rounds of:
1 minute wall ball shots
1 minute double unders
1 minute sit-ups
1 minute rest
Score: total reps

Result: 25+12+30 / 27+10+30 / 28+15+33 = 210

I know I made a mistake in memory, or addition, either here or at the gym, since I recorded only 207 reps earlier, but now my calculator says 210.

I actually did do double-unders during the WOD. Not stringing them together of course, but spacing them out with 2 to 4 singles between each DU. It was probably my first time doing DUs in a WOD.

This was a fun workout, and after a big post-WOD meal, I felt great.

The Whip / Cto5k I:3

Friday was a gorgeous day, and a pretty great workout day too. The day started early, with my usual 4:30 in the morning wake up, and 5:00 am CFA class, where we did deadlifts and a WOD called “the whip;” training continued in the afternoon, Yael and I continued our slow but steady couch to 5k training routine.

Training Cycle: New Program Week 2/6
No Alcohol Month 4/5
Diet: Flexible-Paleo-Zone
Third and Fourth workouts of the Week

AM Session: Deadlifts & “The Whip”

Strength: Deadlifts

Result: 10 x 45 / 5 x 135 / 3 x 5 x 225

Volume: 4,500.

Analysis: It’s been a while. I last performed the deadlift, just practicing the motion, on Feb. 17th. But at the time I was barely two weeks out from surgery, and hadn’t even popped open my knee incision yet. :-( Before that, I was doing WOD sets of deadlifts at 175 lbs on Jan. 29th. My last true strength session on deadlifts was Jan. 19th, where I did 5×5 at 250 lbs. So this session was not remarkable in terms of volume or weight. On the other hand, it was not too bad for my first truly heavy workout since the surgery on Feb. 1st.

WOD: “The Whip”

The Whip is a pretty interesting WOD. I had to modify because the doc still hasn’t cleared me for jumping. I have to wait another two weeks or so. CFA athletes did a bunch of double unders, box jumps, and push ups. I substituted sit-ups for the double-unders, and 24″ box-step-ups for the box jumps.

50 sit-ups, 25 box-step ups at 24″, 25 push-ups
40 sit-ups, 20 step-ups, 20 push-ups
30 sits, 15 steps, 15 p.u.s
20 sits, 10 steps, 10 pus
10 sits, 5 steps, 5 pus

Result: 14:42

Volume: well, who can say no to 150 sit ups and 75 step ups and 75 push ups?

Couch to 5k, Week I, workout 3

It’s actually near the end of our second week, but we were both sick through most of week I and week II, so, we forgive ourselves.

Result: 5 min walk, plus 8 rounds of 60 seconds of running, 90 seconds of walking, about 1.5 miles in total.

Up Up

On about three hours of sleep, and no breakfast, with only coffee to fuel me, I showed up at the 5:00 am workout this morning to do my recovery and rehabilitation thing. Instead of Push-Press and a dynamic WOD of double-unders, deadlifts, and front squats, I did my measly calisthenics (push-ups 20; cross-chops 10xside w/ 35; pull-ups, blue band, 1 set of 15; kipping swings, big, 1 set of 12?; GHD sit-ups, 12; GHD hip-extensions, 100. Then I did a little WOD of my own device, 15 min As Many Rounds as Possible: 1 set of max reps muscle ups (red band assist) followed by 1 set of 10 sit-ups. I completed 12 rounds, with 28 muscle ups total and 120 sit ups.

I’d write more but I got stuff to do this morning.

Training Cycle: Suspended (6/6)
Surgery Recovery Week 7/10
Wound Healing Week 4/5?
No Alcohol Month 3/5
Diet: Flexible-Paleo-Zone

Active Rest and Recovery

Knee Update

The good news is that my knee wound is almost healed. I estimate about 10-12 days to completion of the healing, in other words, by one week from this coming Monday I’ll be good to go. I’ve been learning to love the wound: if only because it demonstrates the incredible resilience and healing power of the body.

Morning, Day 23 (Wed)
Morning, Day 23 (Wed). The wound is much smaller, and takes only 1/4″ of packing strips now.

Training Envy

This week has been lazy. But my will is in the right place. This post concerns my healing process, struggles I’ve been dealing with, and a plan for increasing my ability to perform pull-ups.


A fun partner WOD with body weight only exercises. Later in the day: my scar opens up and my knee starts to bleed.

At the Seams

Today was all about being there, while everything else seemed to be falling apart at the seams, I made it to the gym and worked out. My time didn’t matter. What mattered was that I was doing 42 pull-ups, 100 sit-ups, and 45 push-ups as fast as I could.

Grumpy Old Men

A nice little Saturday WOD in the Park with Mike P., M3, and Troy (Mike’s Sister’s friend). Sprinting and calisthenics.