10/31 WOD

Three rounds for time of:
95 pound Overhead squat, 15 reps
15 L Pull-ups
95 pound Split-jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 Back extensions, with 25 pounds

Hold 25 pound plate or dumbbell to chest for back extensions.

Well, seemed like reasonable weights... And I was just coming off a surprise PR night. Figured what the heck, I'm ready to give this a go rx'd. Big mistake. Total gasser. I felt great on the overhead squats and did them all unbroken. The L pullups were tough and I broke them up. Split jerks unbroken but definitely hard. K2E's always suck. Hang squat cleans were ugly too.

So my time? 23:07... Quit after two rounds. Wheels came falling off in the second round.

Round 1 - 8:49
Round 2 - 14:18

Warmup: 500 singleunders, shoulder mobility stuff, CFWUx1 (OHS@45#, ring dips)

10/30 WOD

Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

Clean is from the ground, power or squat.

Okay, did this back on 12/4/10 and was pretty happy with the results then:

Clean - 211 (power clean)
Bench press - 231 (best ever)
Overhead squat - 196 (PR by 20#!!! Captured on video - legit depth)
TOTAL - 638

So my expectations weren't great knowing how little I've done with really heavy weights. During the bodybuilding working out there was some bench press, but no single rep maxes or really heavy stuff. So I was really happy when I did the following:

Clean - 215
Bench press - 240
Overhead squat - 175
TOTAL - 630

First two were PR's! Disappointed on my overhead squat since my PR is 196, but I could tell it wasn't going to happen. Very shaky with 185 overhead, then lost it pressing out of the hole. Definitely need more midline stability/shoulder strength. But overall I was pleased with the results.

Warmup: 500 singleunders, shoulder mobility stuff, CFWUx1 (OHS@45#, ring dips)
Cleans - 6@135#, 1@185, 1@205, 1@215
Bench - 6@135#, 4@185, 1@205, 1@225, 1@240, 1@245(F)
OHS - 4@135#, 1@165, 1@175(F), 1@175, 1@185(F)

10/28 WOD

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Okay last did this on 04/05/2010. I was in excellent shape at that point, arguably in my best shape then. Roll the clock forward 1.5 years and add in a break from CrossFit and you get results not even close to the previous PR.

04/05/2010
66 pull-ups
87 push-ups
86 sit-ups
136 squats
375 total

10/28/2011
Pullups 62 (-4)
Pushups 73 (-14)
Situps 67 (-19)
Squats 92 (-44)
Total 294 (-81)

Ouch. I paced myself early and could've done more of everything except maybe the pullups... Next time I'm all in. Mailed the squats in with 6 sets of 10 and then 2 sets of 16.

Pullups 10,10,7,7,8,7,7,6
Pushups 12,12,10,10,8,8,7,6
Situps 10,9,8,8,8,8,8,8
Squats 10,10,10,10,10,10,16,16

Warmup: 500 singleunders, shoulder mobility stuff, CFWUx1 (OHS@45#, ring dips)

10/26 WOD

Complete as many rounds as possible in 20 minutes of:
3 Wall climbs
10 Up-downs
5 Parallette pass-throughs (forward + back = 1)
10 Grasshoppers (right + left = 1)

For the wall climbs, toes and chest touch the ground to toes and chest touch the wall. For the up-downs, thighs touch the ground then stand up fully. For the pass-throughs, the hips open at the front and back. For the grasshoppers, the shin contacts the opposite forearm.

Nice easy little gymnastics related WOD... Sweet, shouldn't be too bad. Once again, tough. Deceptively tough. Hardly did a warmup - mistake. Felt gassed at the start. Was barely able to do the pass throughs unbroken and couldn't do the grasshoppers unbroken. Big core and shoulders workout for' sho'!!!

5 rounds + 3 wall climbs + 3 up-downs

Warmup: 100 jumping jacks, shoulder mobility stuff

10/24 WOD

21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups

Did this one in October of last year - scaled to 1 pood kb swings (35#). Decided to do the same this time for comparison purposes (and not to mention I'm still a bit fried from the Bradshaw WOD yesterday with the 96 pullups). Last time was 5:45. Didn't think I would sniff that but happy with my time:

6:21

Grip and forearms are fried. Rest day take me away... :)

Warmup: 500 barefoot singleunders, shoulder mobility stuff, CFWUx1 (OHS@45, ring dips)

10/23 WOD

* "Bradshaw"

10 rounds for time of:
3 Handstand push-ups
225 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders

Holy crap haven't done that kind of pullup volume in forever. Decided to continue the scaling as I continue to build up the CrossFit strength, endurance, and power. 8 rounds, deadlifts at 185#. This was tough - plus as previously identified, my double unders stink right now. But more practice and needed breaks. I put an abmat under my head for the handstand pushups to provide some cushion for the neck.

25:36

Ouch.

Warmup: 500 singleunders, shoulder mobility stuff, CFWUx1 (OHS@45, ring dips)

* U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

10/22 WOD

Resting 60 seconds between sets:
Press 2-2-2-2-2-2-2-2-2-2

My nemesis, well one of many... The overhead press. Never have been very good at this. Shoulders feel as good as they have in awhile, I think the break from CrossFit helped that at least. Quick warmup and then I hit it. Don't normally workout in the morning but due to timing that was necessary.

95-100-105-110-112.5-115-117.5-120-120-122.5(1)

Previous 1RM is 135 so I'm happy with that I think.

Warmup: 3x10 shoulder press at 45#, shoulder mobility stuff
C/D: 3x10 kipping pullups

10/20 WOD

Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds

Haven't run much in awhile. Feet seem to be a bit tender still but not bad. Put my Adidas track/sprint shoes on and rocked the cul de sac. I paced off 103 paces, approximately 94m. Note the cul de sac is slightly uphill so figured that would cancel the shorter distance. Basically sprinted to the top of the street and then walked back for my break.

Unfortunately I missed the lap button on my iPhone several times so those times were clearly slower. Pretty happy with the times, next time I hit the track!

15.6* - 13.5 - 13.5 - 16.0* - 14.5 - 16.5* - 15.2 - 15.6

* missed lap button on first try - figured I lost 2 seconds each time (based on my actual splits). Probably more on round 1 since it switched to world clock and I had to navigate back to the stopwatch. Next maybe I'll have someone to time me.

Stopped after 8 rounds as pack scaling is 6-8. Could've done two more sets but that would've hurt big time.

Warmup: 6 mins on treadmill ~0.50m (slow and easy pace)

10/19 WOD

2010 Northwest Regional Event 1

Three rounds for time of:
95 pound Overhead squat, 10 reps
50 Double-unders

This is pack scaling - rx'd is overhead squats at 135#. Birthday and work travel threw me off schedule so took an extra rest day.

My double unders suck big time now. Haven't done them in awhile and it showed. Best I could string together was 10-12 but most were like two and three. Very sad. Overhead squats at 95# were no problem and got through those unbroken easily. Probably because I was hardly winded with the lame ass du's... :(

10:04

Warmup: 500 singleunders, shoulder mobility stuff, CFWUx1 (OHS@45#, ring dips)

10/16 WOD

Five rounds for time of:
155 pound Squat clean, 7 reps
14 Kettlebell swings, 1.5 pood

Okay decided to take things a bit easy getting back into CrossFit. Two WODs in my first cycle back. Scaled this to the pack scaling on the BrandX website.

95# squat cleans
1 pood/35# kettlebell swings

I knew this would hurt, even at the scaled weight since I haven't done anything high intensity for a couple of months now. And it did not disappoint. Recovery took awhile. Broke up the later rounds too. Happy to be getting back into it. Amazing after two CrossFit workouts I already feel better and am not hobbling around like an old man... :)

7:02

Warmup: 500 singleunders, shoulder mobility stuff, CFWUx1 (OHS@45#, ring dips)

10/14 WOD

Deadlift 1-1-1-1-1-1-1 reps

Okay, the little experiment is over after 7 weeks. Learned a lot and while I perhaps gained a little mass, I lost a lot. Biggest issue was my back ached big time, impacting sleep and even sitting for a prolonged time was rough. That beat me down a fair amount and made me not want to workout. Vicious cycle. The long hours in the gym stunk too. Things took way too much time and therefore I was a bit bitter. I lost a ton of fitness too - didn't want to do "cardio" after training with weights for an hour plus. Explosive power dropped big time too. But worst of all I felt like I lost that indestructible feeling. Hobbling around with an aching back will do that to you.

So I'm back to CrossFit. Missed it a lot and I'm looking forward to the sufferfests again. Excited to train vs. work out.

Of course I come back to heavy deadlifts. I don't think I've done any heavy deadlifting since prior to my neck injury in what was that, late January? Early February? Anyhow, I remember pulling a PR of 385# before I went on the disabled list. Figured I would ease back into things tonight but weights felt good. Did I push it a bit? Probably. Back rounding on the last rep but went up fairly quickly. Actually did a CFT on 4/26/11 and pulled a 332# deadlift. But nothing heavy since then.

275-295-315-325-330-340-350

So not bad, less than 10% off my PR. Where I know I'm going to suffer is the metcons. Tomorrow will be a good test... :)

Warmup: 500 singleunders, shoulder mobility stuff, CFWUx1 (ohs@45#, ring dips), deadlifts 10@135#, 6@185#, 4@235#

10/03

Shoulders/Cardio

Smith Machine Military Press (barbell)
1 warm-up set, 3 sets of 10 reps (65-75-85)

Superset:

Upright Dumbbell Rows
3 sets of 10 reps (30-35-40)

Standing Dumbbell Military Press (shown seated)
3 sets of 10 reps (30-30-30)

End of superset; resume normal sets

Incline Bench Front Dumbbell Delt Raises (go light)
3 sets of 10 reps (15-20/15-15)

Rear Delt Cable Flyes - no sub skipped
3 sets of 10 reps

Lateral Raise
3 sets of 10 reps (20-20-20)

Rear Delt Raise
3 sets of 10 reps (20-30-30)

10/02 WOD

Arms/Abs/Cardio

Barbell Curl
3 sets of 10 reps (55-65-70)

Superset:

Overhead Cable Curl - subbed preacher curls
3 sets of 10 reps (20-20-20)

Cable Hammer Curls - Rope Attachment - subbed kettlebells
3 sets of 10 reps (36-36-36)

End of superset; resume normal sets

Alternate Hammer Curl
3 sets of 10 reps (25-25-25)

Bench or Parallel Bar Dips - parallel bars
3 sets of 15 reps

Skullcrushers
3 sets of 10 reps (45-50-52.5)

Seated Triceps Press
3 sets of 10 reps (35-40-40)

Triceps Pushdown - Rope Attachment
3 sets of 10 reps (26-27.25-27.25)
subbed cobbled strap over pullup bar, tons of friction

Air Bike
3 sets of 25 reps

Jackknife Sit-Up
3 sets of 10 reps

Hanging Leg Raise (or roman chair)
3 sets of 10 reps - K2E's