Saturday August 30 2008

Today was supposed to be 3x3 DL, but I totally overestimated how much my posterior chain would be smoked after yesterday's PC challenge.

DL 3x3-ish

Warm-up

• 5@75#
• 5@95#
• 1@135#
• 1@155#

Working sets

• 2@175# (fuck, that was hard)
• 3@165#
  

Aaand... we're done. Pulling 3 reps at my normal 5 rep weight was retarded difficult today, which is okay. In an unusually Smart move, I abandoned and will repeat next week.

For extra punishment, though, I did another Bear complex met-con. Same weight, because today called for lighter and faster.

Bear Complex, AMRAP in 10 minutes @65#
(PC - FS/PP or Thruster - BS - PP)

17 rounds + PC/thrusters (PR)

That's 2 more rounds than the last time. AND I did thrusters instead of FS/PP for every single rep, which last time I was way too tired to do. That was a hard 10 minutes. <-- That is an understatement.

Clearly, I am pretty comfortable throwing 65# around now. Time to step that up for most of my met-cons.

Friday August 28 2008

Working from home today, which means it's Fun in the Driveway. I (heart) having enough equipment to rock out a solid at-home session.

Warm-up

• Dislocates
• OHS warm-up
• OHS w/ PVC

D-OHS ("D" is for "Driveway")

• 5@45#
• 5@55#
• 1/1(F) @ 65#
• 2/1(F) @ 65#
• 5@65#
• 3/1(F) @65#

Clearly, my OHS needs work. I'm going to add 45# OHS to my warm-up, and start working these with weight once a week. I lose them forward - that's where I (F). I just need to learn to lock that shit down better.

The Power Clean Challenge - Official Attempt

The PC challenge is a retarded bet I have with my Monster of a trainer. This painful session went down only because I have a big mouth and like talking smack. The terms:

• 50 power cleans
• 1/2 body weight
• Rest anywhere BUT the ground
• For time
• One attempt only
  
• Deadline: August 31st
  

Results: 5:40 (at 65#)

Holy Mary Mother of Fuck, did that blow. I rested in my hips at reps #20, 30 and 40 and my right shin is bleeding. I mean, fifty reps is a LOT. The Offspring totally got me through. Well, that and the thought that I'd never have to do this again. Although I probably will. But at 75#. I'm a sucker for punishment. We'll see how well my trainer does with this tonight. If I'm within a minute of his time, I'll be stoked. Honest. He's a fucking MONSTER.

Played with ring kips and ring dips and then I was done.

Wednesday August 27 2008

I feel like I've been hit by a truck. I can't identify a single muscle that isn't sore, and the 10 hours of sleep I got last night still don't feel like enough.

I went over to David Sailor's sweet home gym to try some new kipping techniques. I covet his set-up. I mean, I think I even drooled a little. Four pull-up bars, rings, bars, bumps, more KBs than I've seen in one place in a long time, a cage, a sled, Dynamax balls... I wonder if he would adopt me?

He showed me his butterfly kipping style. My first time with it was tough - it's a totally different tempo than my big-ass swing kips, and it's a little tougher on the shoulders. We focused on getting the move down without worrying about getting chin-over-bar. Which is good, because I'm still not sure how I can avoid cracking my teeth on every pull.

We worked on it for about an hour, until my hands were one more pull away from total carnage. I ripped in a few places, but no blood. They feel like they're on fire this morning.

Today was Day 6 with no rest.Tomorrow , I do nothing. Literally nothing. Well, I'll eat. Lots. But that's it.

Big thank you to David - he is a most gracious host, a fantastic coach, a ridiculously capable CrossFitter and one of my new favorite people.

Tuesday August 26 2008

**16 hour fast**

I am very tired. My schedule is all jacked up because of training on Sunday. Plus Saturday was supposed to be a rest day, but hauling logs and splitting wood for an hour doesn't seem very rest-y. I wanted to do something this morning but knew I didn't have it in me to push really hard. I re-read a few chapters in Starting Strength last night, so I made today a "focus on form" day.

Press 3x5

• All at 55#
  

Bench press 3x5

• All at 75#

Didn't set any records or anything, but this was hard as hell anyway, especially the press. Finished with a few sets of janda sit-ups with 25# and back extensions. Jandas don't hurt my quad/hip at all. My trainer's idea. Genius.

I'm too tired to even be clever today.

P.S. I'm eating like an NFL linebacker today. When I'm this tired, I know I have to. Tomorrow, I rest.

Monday August 25 2008

**16 hour fast**

FGB just smoked me. I had a hard time figuring out what to do in the gym, seeing as we worked pretty much everything yesterday. I also have a training session with David Sailor on Wednesday night to work on kips - sweet. But that means I have to work around that PM session as well. Decided to do some light squats to keep on with the quad/hip rehab.

Squat therapy:

• OHS warm-up
• air squats w/ hold at bottom
• BS @ 45# x 10
• BS @ 75# x 5
• BS @ 95# x 5 (too much weight, ouch)
• BS @45# x 10

Hip still feels much better, even after yesterday, but I need a session with my trainer pronto to fix my squat form or I'm just going to keep aggravating it.

Met-con:

3 rounds of:

• 8 BW DLs (135#)
• 8 KB swings (20K)
• 8KTEs

Time: 10:20*

*Some little teenage fucker hung out on my pull-up bar just dicking around for a solid minute in Round 3. I cooled my heels and then finally was like, "Um, I need that." It was the first time I've seen him at the gym. Clearly, he does not know who I am. The OTHER guy on the pull-up bar during rounds 1 and 2 saw me coming and moved the fuck out of the way. Which is the correct response. If I see that kid again I might kick him in the shin for fucking up my time.

Did the BW DLs in sets of 4 (touch and go), rest for 3 breaths, another set of 4. I don't know how to breathe with those touch-and-go reps at that weight. I found myself breathing at the top, which I'm not sure is correct. I'm trying to work up to sets of 12 BW DLs at a pretty quick pace so I can do Christine as Rx'd.

Sunday August 24 2008

Today was the first ever NH "CrossFit in the Park" workout!

We had an awesome crew come out - there were six of us rocking Fight Gone Bad right in the middle of Greeley Park. We were tossing around barbells, dumbbells, kettlebells and medicine balls. It was badass.

I want a CrossFit NH.

FGB was not my best performance, and not a PR, but I did this as close to Rx'd as possible - the only difference was 18" box jumps instead of 20". Compared to the last time I did FGB... I used 10# more on the SDHP and PP, and 18# more on the thrusters... and I came pretty damn close to my last score. I'll consider it a success. P.S. Fucking thrusters.

FGB

• PP (55#) 16 - 16 - 14 = 46
• Burpees 13 - 7 - 8 = 28
• Thrusters (15# DBs) 12 - 10 - 10 = 32
• SDHP (55#) 15 - 13 - 15 = 43
• Box jumps (18") 19 - 17 - 17 = 53

Total score = 202

Spent some time playing around with kettlebell and rings, too. I reluctantly tried one of those sissy bands with my ring kips - and totally, like, GOT IT. Shit. This has been my arch nemesis for two months now. I should have tried the bands ages ago. Thanks, Haskell.

Then I went home and did more ring kips. I did a few with the bands, then dropped the bands and rocked a few sets of 3-4 kips (consecutive) unassisted. If I wasn't so smoked, I bet I could do more. Sweet.

Saturday August 23 2008

My husband loves CrossFit. Not because he CrossFits - he does his own kempo/jiu-jitsu/gym thing. He loves it because now he has a guaranteed-to-work strategy to get me to perform manual labor around the house. Like today. "Hey, I got some CrossFit for you." I mean, I do stuff like this for fun. It's not like I can refuse.

WOD

• Move about 20 giant logs from the woods by our front yard down to the fire pit.

It's 50 walking steps and two hills from woods to fire pit. I used as many means as possible to get them down there - throw, farmer's walk, overhead carry, clean to shoulder, and roll. I moved every single log except the one covered in ants. It's CrossFit, not Fear Factor.














Then he taught me how to split wood. With an axe.

I. Am. In. Love.

It took me a while to get the hang of it - I had more than a few misses and sort-of hits. But my very last log split right down the middle into two neat pieces in ONE SWING. I literally pumped my fist, yelled, "Take that, motherfucker!" and high-fived my husband. I might want to be a lumberjack now.

Friday August 22 2008

(heart) my new Oly shoes. My power cleans rocked today.

Warm-up:

• CFWU x 1
• PC, 10 @ 45#
• PC, 5 @ 65#

Workout - Power Cleans are F.U.N.

• 7@75# (unbroken)
• 8@75# (unbroken)
• 10@75# (unbroken)

Trying to work up to 25 unbroken at 75#, but my stupid-ass Globo only has ONE set of collars, and the dude doing curls clearly needed them more than I did. By rep #8, the bumpers have jumped so far down the bar that I have to stop and reset. Gave up on this effort for today, but I was feeling angry so I decided to pull for some weight.

• 3@85#
• 2@90#
• 1@95#
• 1@100# (new PR!)

Okay, I officially am done with single reps for at least three weeks... but I really, really wanted to say I pulled a buck. And the Pennywise was cranking, and my Oly shoes make an awesome noise when I stomp my feet, and I was pissed at the guy doing fucking CURLS with my collars and that 100# flew the fuck up.

Y.E.S.

Then I did about 15 clean and jerks at 65#, mostly to work on my push jerk form. Which still sucks. Spent time going between using PVC and then returning to the weight in an attempt to drill in proper technique. Not so much.

Diet Update

Since I've been talking to a lot of people about diet, I thought I should FitDay my intake, just to make sure I'm still on track. I haven't done this in about a month, but it's good to see that even eyeballing portion size and intake, I'm right where I need to be.

2,113 calories
115 grams of fat (50%)
179 grams of protein (34%)
108 grams of carbs (16%)

Half my carbs came from fruit (2 servings), the rest was vegetables. Fat came from EVOO, coconut oil, some meat, eggs and nuts. Protein came from eggs (whole), chicken, turkey and salmon.

This is a completely typical day. Even when it's an IF day, I get the same quantity of food - I just eat it within a shorter time frame. To cram calories in today, I covered some fruit and nuts with chilled coconut oil. Which is way more delicious than adding olive oil to milk, which is what Skibicki does. Ew.

Thursday August 21 2008

In an ironic turn of events...

My alarm went off at 4:30 AM, as usual. I stretched, realized how much things HURT and said, "Um, nope" to the retarded power-clean workout I had planned for this morning.

It's ironic because yesterday I spent most of the day giving some "tough love" to another CrossFit hottie about how she's overtraining, and perhaps setting herself up for injury. And this morning once I realized (a) how much yesterday's DLs killed me, (b) how much my hip still hurts and (c) that my rear delt and lat are FINALLY starting to feel better but aren't totally back to 100%, I was forced to suck it up and follow my own advice. Those power cleans would have been less than useless in the grand scheme of my overall conditioning. Overkill. Totally.

So instead, no training, no fasting. And I'm going to double my food intake for the day, because I need it. And I will resist the pull of driveway OHS this evening, when I get home with my new Oly shoes (delivered this morning).

Well, I might just have to try them on. So maybe I'll just do a few.

Check my 1.5x deadlift, bitches

I pulled a 195# deadlift today.

That is a solid 1.5 x BW pull, assuming I am up to 130#. (Which I actually suspect I might be. My scale's been coming in consistently close to 130# in the morning.)

Warm-up:

• Jump rope, 3:00 plus some DU practice (my new rope spins like butter)
• OHS warm-up
• Back extensions
• Pull-ups

Deadlift - Pull 1.5x BW. Not a request.

Warm-up:

• 8@75#
• 5@115#
• 1@135#
• 1@155#
• 1@170#
  

1 rep pulls (timed 4:00 between each set)

• 1@180# (previous 1RM)
• 1@190#
• 1@195# (1.5 x BW)

Thought about going for an even 200#, but 195# was a challenge, and I felt like another pull would have been greedy and Dumb. And I wanted to save my Dumb for the met-con.

Met-con:

3 rounds (with 0:30 between each round to straighten out my jump rope)

• 25 box jumps (20" box)
• 25 DUs

Round 1: 3:11
Round 2: 2:31
Round 3: 2:26

Last round, got 25 box jumps in 1:00. My DU form breaks down fast, although I got a PR of 17 in a row today. Still have to do a single jump between each DU, though. I can't seem to shake that and string them together.

Hip feels better when I work it light like this. Still no heavy squats, weighted thrusters, etc. this week, but I'll keep up with some easy bodyweight work to keep it loose.

Tuesday August 19 2008

**17 hour fast**

No squatting this week - my hip flexor is still fucked and I'd like to be able to rock the wall-ball at Sunday's FGB. I also have an awesome hurt-y feeling in my left rear delt/lat that I guarantee came from overdoing the ring work on Friday. Me and my foam roller are gonna get seriously intimate this week.

Warm-up:

• Jump rope 3:00
• Samson stretch (ow)
• OHS warm-up (dumb)
• TGU 3L/3R (12K, also dumb)
• Back extensions x 25
• KTE x 10

Press 3x1:

Warm-up 3@45#, 1@55#, 1@60#

• 1@65#
• 1@70# (F)
• 1@65#

Really close to that 70# press, it got stuck in the middle. Next time.

PP 3x3:

Warm-up 3@65#

• 3@70#
• 3@75#
• 3@80#
  

For fun...

• 3@85# (first one went up, failed on 2nd, put the bar down, stomped my feet, picked it back up and made the third)

This tied my overhead PR, from last week's push-jerk workout. My PP is currently feeling stronger than my PJ. Both still need work.

Met-con, FGB prep

5 rounds (rack-free):

• 1 minute max reps SDHP (55#)
• 1 minute max reps PP (55#)
• 1 minute rest

SDHP: 16 - 18 - 17 - 17 - 18 = total 86 (average 17.2)
PP: 13 - 9 - 8 - 7 - 8 = total 45 (average 9)

The push-presses sucked after that workout. In retrospect, I can't really use that "score" as a judge of anything, considering how completely fucking smoked my shoulders were. I had to put the bar down in the middle of the last two rounds, and I failed on a 55# power clean once. Ridiculous.

The last time I did FGB (March 31st), I only used 45# for the SDHP and PP. I'm going to shoot for the same scores this time around, using 10# more. Using the above results as a guide (and pretending I didn't do a retarded press workout first), I think I'm on track.

Saturday August 16 2008

Was only marginally better than "useless" this morning. Between my hip flexor and all the ring work yesterday, I woke up feeling totally smoked. Decided to push through anyway, in a truly Dallas-worthy Dumb fashion. I think I'm supposed to be resting my hips... so clearly, squat cleans and sprints fit that bill perfectly.

Hit the track with Jenn for an Oly lift practice session.

Workout: "2 Minute Defense" (modified from Diablo CrossFit)

10 rounds at 65#:

• 1 Power Clean
• 3 Hang Squat Cleans
• 2 Jerks
• 100m sprint
  

Didn't time this - Jenn was going through her own KB workout, so I paused to coach her pretty often. Plus this was more about practicing my squat clean technique (better) and jerk technique (still crap).

Taking tomorrow off. Maybe Monday too. And no IF all weekend.

Friday August 15 2008

**no fast**

The gym was EMPTY today, so I took advantage of the space to do some stuff I wouldn't normally have room to do. One of the Smith machines is broken - the bar is down - which in my opinion immediately makes it twice as functional. I hung my rings up and rocked a bunch of stuff from there, and then moved them over to the cable machine and took up the whole damn thing for about 15 minutes. Fuck that guy that wanted to do tricep push-downs. He waited.

Warm-up

DUs (about 25, whacked myself in the ass AND leg, I need a new rope)
Pull-ups (unweighted)
Back extensions

Workout: weighted pull-ups (singles) and ring stuff

• PU + 7.5#
• 10 ring dips
  

• PU + 12.5#
• 10 ring dips
  

• PU + 15#
• L-sit/support position 0:30
  

• PU + 15#
• L-sit/support position 0:30
  

• PU + 15# (F - tried twice - dammit)
• L-sit/support position 0:30

I didn't really give myself rest between PU attempts (insert Haskell Lecture #3 here) so I'm not surprised that last set didn't go. I want a pull-up with 20#. Soon.

Hung my rings from the cable machine and did alternating skin-the-cats, pull-throughs to L-holds/negatives and full dislocates. Fielded far too many interruptions from Guy Who Used To Be Really Good at Gymnastics. Uh-huh. Wanna try my rings? Oh, you have a SHOULDER INJURY now. Right. Back to my Linkin Park.

Then I did some regular pull-up and L-pull-up work.

Then I did 50 more double-unders.

Then I did my met-con.

1 KB swing (20K) + 10 burpees
2 KB swings + 9 burpees...
down to
...9 KB swings + 2 burpees
10 KB swings +1 burpee

9:48

This. Kicked. My. ASS. Panting, sweating, stripping - the trifecta. Although that 20K swings like butter. I think I'm in love.

Thursday August 14 2008

**15 hour fast**
(in retrospect, perhaps fasting yesterday AND today was the wrong choice)

Push-jerks and squats with Haskell at Gold's in Nashua (not my usual gym)*

General warm-up

• CFWU x 1
• KB swings (16K)
• FS @45# x 10
• PP @45# x 8

Push Jerks

• >5 @ 45#
• 3 @ 65#
• 3 @ 75#
• 
  

• 1 @ 85#
• 1 @ 85#
  

• 1 @ 85# (F)
• 1 @ 85#
• 1 @ 85#

The sets at 85# were somewhere between singles and multiples - racked the bar between attempts but didn't rest long. My technique needs work, I'm still muscling them up quite a bit. Once I get that dip/drive down, though, 100# is going U.P.

That is the most weight I've ever had overhead in any fashion. SWEET.

Squats
Working on locking in the back and not going soft at the bottom

• BS warm-up, 5@45#, 5-7 reps a few times at 95#
• FS warm-up, 5 @ 95#, 2 @ 115#
  

• FS 4/1(F) @115# (PR by 2 reps)
• FS 3 @ 115#
• FS 3/1 (F) @ 115#

Wanted to do 3 sets of 5 @ 115# on the FS, but it just wasn't going today. Although last time I did FS, I could only do 2 reps at 115#. Moved that weight a lot more today. I'm feeling better about locking everything in and getting that "rebound" off the bottom, especially with the BS.

I got burnt out real fast today - I should have been able to nail at least a set of two of those 5 rep FS. I blame my workout attire. I'm never wearing those pink shorts on heavy days ever again.

*Also, as an aside, we were "spoken to" by a trainer at Gold's who said that they're not the kind of gym where people, like, lift heavy and make noise. I mean, I didn't even know what to say to that, except to mutter "Curves" under my breath. And then we stomped our feet, swore at the bar and made a lot more noise. Fuck Gold's.

Tuesday August 12 2008

Power cleans. I want 95#. Period.

Warm-up:
Front squats, 10@45#
Tall cleans, 10@45#, 5#55#
Power cleans, 10@65#, 5@75#

• 3@80#
• 1@85#
• 1@90#
• 2@95# (PR)
  

The 95# reps weren't the prettiest, but they were totally valid. SUPER psyched. Unfortunately, the bar caught me in the neck more than once and I am seriously marked up. And my left shin is scraped to shit, despite the tall socks. So in retrospect, not the best day to wear a wrap dress.

Fuck ladylike, it was totally worth it.

"Ladder Linda"

5-4-3-2-1-2-3-4-5

• 135# DL (body weight + 7#)
• 75# BP (still working on putting more weight on these, next time up to 80 - 85#))
• 65# PC (too easy, in retrospect - next time up to 75# - 80#)

Time: 14:16

This damn near killed me. I was literally DRIPPING in sweat. It wasn't as much that I needed to catch my breath - although I was definitely panting between exercises - it was more that I couldn't pick up anything heavier than my pen for about 10 minutes after I finished. That is by FAR the most BW DLs I've ever done, and more bench pressing than I've done in the last six years combined. This is my absolute, hands-down favorite heavy met-con ever, and pretty much EXACTLY what I need to get Diesel. Love, love, loved it.

Monday August 11 2008

Back squats

Warm-up

• 10@45#
• 5@75#
• 2@105#
• 1@125#

3x2

• 2@135#
• 2@135#
• 2@135#

• 2@140# (just for fun - PR by 10# and 2 reps)

My previous 1RM is 130#. And today I hit 140# for two. So, like, that's cool. Plus I ADORE using the big plates. I mean, it just feels TOUGH.

"Fat Burpee Jackie"

Oh my god, I love this one. Original Jackie - 1 round, row 1000m/50 thrusters 45#/30 pull-ups. My version...

2 rounds:

• Row 500m
• 10 thrusters 65#
• 10 burpee pull-ups

12:38 (including :20 trips to/from the rower)

These moves are all serious goats for me. The computer on the C2 was broken, but I really wanted to row, so I just used my stopwatch and rowed for around 2:00 (I went a few seconds over both times). No idea how far I got, of course. I've never done that many 65# thrusters before, I'm working up to unbroken sets fast, and today they felt STRONG. The burpee pull-ups went better than I thought they would too. (I thought about pulling a 3rd round today but I figured that was enough punishment for a Monday morning. Next time.)

Saturday August 9 2008

Track day. Was shooting for Running Grace, but all those push jerks after yesterday's presses were not happening. Plus my new Oly bar (a) doesn't spin well, and (b) is thinner on one end than the other. Yep, true story - the collar won't stay on one end, so the weight was moving all over the place. Awesome.

Warm-up
Running around the track with Jenn during her CrossFit workout.

Workout - Running Grace-ish

3 rounds of:

• Run 400M
• 5 power clean + 1 push jerk
• 5 power clean + 1 push jerk

Time: 8:24

Then I did some driveway OHS and had a total f'ing epiphany. As long as I can really keep the weight locked out overhead, OHS at 45# and OHS at 65# is the SAME DAMN MOVE. I mean, I know technically it's heavier. But in my head now, it's clicked that I should be able to OHS with pretty much ANY weight, as long as I can (a) get it up and (b) keep it locked in. I don't know why, but this was a big revelation and totally boosted my confidence with this move.

As a result:

• 5 OHS @ 45#
• 10 OHS @ 45#
• 5 OHS @ 65# (totally a new PR, by 4 whole reps)

Friday August 8 2008

Alternated press and deadlift, because that way I didn't have to stand around for 5 minutes waiting for my next set of something. Brilliant. Warmed up with alternating press/DLs, then hit alternating sets of 3 for both, sort of. Well, I started out with a 3x3 plan, but that went to hell in both directions.

PRESS 3x3
Warm-up 3@45#, 1@55#

• 3@60# (holla! and finally!)
• 3@60#
• 3@60#
• 3@60#

I did an extra set just because I could. My press felt GOOD today - I've NEVER been able to hit the 3rd rep at 60# and I did it four times today. Fuck, yes.

DEADLIFT 3x3
Warm-up 5@75#, 3@115#, 1@155#

• 3@165#
• 3@175# (most I've ever pulled for 3 reps)
• 1@180#

The first set was cool, and I was going to go up to 170# but then I though, "Don't punk out and creep up on this" so I just threw it up to 175#. I probably needed about 10 seconds between reps to regrip and reset, but I think that counts. The third one was hard but they were all valid. Then I got cocky and tried to pull 3 at my previous 1RM of 180#. Um, no. I was smoked, pulled one and smartly decided that was enough for today. Well, then I did a minute long handstand hold... but then I was REALLY done.

Wednesday August 6 2008

Audited a CrossFit-style kettlebell class at Egan's Academy in Bow, NH. This kind of long met-con workout doesn't do shit for my overall programming... but it was Fun, and sometimes that's more important.

Circuit 1: One minute of each exercise, no rest - total of 15:00

• 1:00 Squat Thrust (burpee without push-up)
• 1:00 Jump rope
• 1:00 Alternating KB Lunges 16K
• 1:00 Jump rope
• 1:00 1 arm Swing (switch hands @ 30 seconds) 16K
• 1:00 Jump rope
• 1:00 Sumo deadlift 16K
• 1:00 Jump rope
• 1:00 Figure 8 Hold 12K
• 1:00 Jump rope
• 1:00 Med Ball Slam 12# ball
• 1:00 Jump rope
• 1:00 Clean (switch hands @ 30 seconds) 16K
• 1:00 Jump rope
• 1:00 2 Hand Swing 16K

This kicked my ass, but not so much that I didn't throw some double-unders in with my jump roping. Holla.

Circuit 2: 10 reps, 10 exercises, for time (3 rounds, with 2:00 rest between rounds)

• 10 Squat thrusts
• 10 Med Ball Slams (12#)
• 10 Jumping Jacks
• 10 Figure 8 Holds (12K)
• 10 2 Hand Swings (16K)
• 10 Jumping Jacks
• 10 Cleans (12K)
• 10 Push-ups
• 10 Jumping Jacks
• 10 Sumo deadlifts (16K)

Times: 2:24 / 2:23 / 2:22

The Figure 8 Holds were the most time consuming, mostly because I'm not good at them. The jumping jacks were lame - Haskell calls them "met-con for fat people". I'm going to try to influence him to put some overhead work in there (thrusters?) and swap out the JJ for something else (air squats?)

Tuesday August 5 2008

AM: KB and CrossFit training with Carmine

Not a full workout, but went over lots of KB work, BS, FS, tall clean and DL

PM: KB demo at Health & Safety Fair, Concord NH

Tyler and I played around with the kettlebells and showed off for four hours. Oh, and we talked to some people and answered some questions. Fixed a few guys' swings, too. I learned Figure 8 Holds, bottoms-up press, cannonball presses and clean and jerked the 20K, holla! Also some grip work - side to side forearm training.

Saturday August 2 2008

Warm-up:

• Jump rope 3:00
• KB swings x 20 (16K)
• OHS warm-up
• Pull-ups, KTEs

Back Squats, 3x3:

• Warm-up 8@45#
• Warm-up 5@75#
• Warm-up 2@115#

• 3@130# (3 rep PR)
  
• 3@130#
• 3@130#
  

Met-con:

5 rounds of

• 5 thrusters (55#)
• 5 burpees

6:20

First time at Galaxy Gym. Nice place, good equipment, ridiculously low ceilings. Previous 1RM back squat 130#, did 3x3 today, which is sweet. Thrusters went well, although they were kind of Dumb because of all the overhead yesterday. A little slow on the met-con. I was fucking tired, I missed out on a rest day this week.

Friday August 1 2008

Warm-up:

• jump rope 2:00
• Samson stretch (damn hip flexors...)
• dislocates
• OHS warm-up
• snatch balance practice w/ PVC (First time with these... if you want to know how these went, refer to the word "balance". Ha. How the fuck anyone could crack themselves in the back of the head during this move is beyond me. Vanmeerbeek would be proud.)
  
• press warm-up, 2@45#
  

Press: 3x5 @ 55#

• 5@55#
• 4/1(F) @ 55#
• 4/1(F) @ 55#

Missing the last press of the last two sets pissed me off. I waited 3 minutes between rounds, but that last one just wouldn't go. However, I've never been able to get more than 2 reps at 60#, so I think this still counts as forward progress.

Push-Jerk: just practicing

• 8@45#
• 5@55#
• 3@65#
• 2@70# PR
• 1@75# PR

I've never tried to push-jerk more than 65#, and I've only done 65# poorly. They just felt really, really good today - something in the form just clicked. I wanted to keep adding on weight, but today was not the day to find my push jerk 1RM. Next week, though, maybe.

My left hip flexor is somewhat fucked, to the point where I was not doing any squatting/pistol things today. Decided to bust out the bumpers and do a SDHP/PJ quickie. (I almost skipped any sort of met-con, because I was actually pretty beat, but I figured a really short one was better than nothing. Plus I wanted to do more push jerks. I'd pretty much be doing nothing BUT push jerks for the next three weeks if I had my way. When I find something I really like, I then proceed to beat it to death.)

Met-con: 5x5

• SDHP (65#)
• PJ (55#)

4:53