Wednesday, October 31, 2007
Tuesday, October 30, 2007
- Run 400m
- 50 Ring Dips
- Run 400m
- 50 Pushups
- Run 400m
- 50 Handstand Pushups
Because my hip is still bothering me, I subbed 1:25 on the the stationary bike (Level 18, 90+ RPM) instead of the running.
I also subbed Ring Pushups for the regular pushups (as if this workout isn't hard enough...haha).
The Handstand Pushups were only half-depth today, not by choice, but simply muscular failure; I was just devistated from yesterday's pullup workout.
Overall, it was a good strength workout that leaves ALOT to be desired in improvements.
Total Time: 33:33
Monday, October 29, 2007
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.
Use as many sets each minute as needed.Ken and I ended up doing one complete series on the bar then after a 15 minute rest, did a complete series on the rings.
Bar: 14 Rounds + 13 reps = 118 pullups
Rings: 11 Rounds + 10 reps = 76 pullups
Grand Total = 194 pullups
Saturday, October 27, 2007
115, 135, 155, 165, 185, 195 (10-lbs PR!!!)
I only wanted to do 5 or 6 rounds of this since I've got my Physical Readiness Test on Monday. Felt really good, was mentally able to be fully aggressive and get all the way under the weight, actually catching in a near full-squat (and lowering down the last 2-3" while receiving the weight).
Friday, October 26, 2007
Thursday, October 25, 2007
32 Rounds of 20 seconds on - 10 seconds rest. First 8 rounds are pullups, second 8 rounds pushups, then situps, then squats.
Pullups - 10, 10, 10, 10, 10, 10, 7, 6 = 73
Pushups - 12, 12, 15, 15, 10, 6, 7, 8 = 85
Situps - 13, 13, 13, 12, 13, 13, 13, 11 = 101
Squats - 10, 17, 17, 17, 17, 17, 15, 15 = 125
As always, this one hurt. Who'd've thought that 20 seconds of work could be so hard, or that you could hit muscular failure after 4 pushups.
Wednesday, October 24, 2007
Back Squat 5-5-5-3-3-3
205, 215, 225
245 (F on #3), 235, 235
255 x 1
I also threw in 3 x 315 half squats at the end just to attempt to remind my body what that kind of weight feels like.
Tuesday, October 23, 2007
- Max Bodyweight Bench Press
- Max Pullups
I weighed in at 182, so I threw 185-lbs on the bar.
BP - 6, 5, 5, 5, 5 = 26
Pullups - 25, 20, 20, 20, 18 = 103
I'm really happy about this workout. Last time, I weighed in at 175-lbs and did less reps. Not to mention my pullups were much better this time.
Monday, October 22, 2007
Total Time: 30:00
I forgot my watch today (how I did that, I have no idea), so everything was approximate, but the intensity and speed were definately there.
Total Time: ~30:00 minutes
Sunday, October 21, 2007
I've decided to take a slight spin with my CrossFitting and begin a 24-day cycle of Max Effort (ME) Black Box. The term Black Box in this sense is essentially used to describe a fitness program that creates results that cannot be readily explained or justified using the traditional laboratory-based fitness tests (i.e.: VO2 max). Whether the results come from a stronger mind, core, or other unknown factor is irrelevant. All the truly matters is the end result, in my case, greater strength. Although, in this instance it's quite clear as to why I should (and most likely will) make marked gains in my selected areas of attention.
The pilot 24-day cycle for my MEBB program will focus on lower body strength, namely Back Squat (BS), Overhead Squat (OS), and Deadlift (DL). My program will go like this:
- The 2nd day of each CrossFit 3/1 cycle will be my MEBB day (i.e.: WOD, MEBB, WOD, Rest, Repeat).
- The MEBB days will rotate like this
1) BS: 5-5-5-3-3-3
2) OS: 5-5-5-3-3-3
3) DL: 5-5-5-3-3-3
4) BS: 3-3-3-1-1-1
5) OS: 3-3-3-1-1-1
6) DL: 3-3-3-1-1-1
About this time (Nov 16), there is a Powerlifting competition on base that I'll be partipating in. This will give me an opportunity to see how much of an improvement I've made on my 1RM for full-range Back Squat and Deadlift.
Will I see a significant difference? I have no idea, but thus far, nothing CrossFit has led me astray. Only time will tell...
And I finally gave in and bought a pair of weightlifting shoes. How much will they help? I don't have an answer for that yet, although almost every serious CrossFitter swears by them. Once again, only time will tell...
21, 15, 9 reps of
- 95-lbs Squat Cleans
- L-pullups (were more of a W - knees above hips, feet level with butt)
- 95-lbs Thrusters
- Handstand pushups
Total Time: 26:24
Absolutely brutal! I was sucking wind from the word go. This workout is so demanding cardiovascularly thanks to the full-body aspect of 3/4 exercises. I really put it all out there today, not something I should do every day, but today was just one of those days.
Right wrist is a little sore now. I don't think it's anything major, we'll see what tomorrow brings.
Saturday, October 20, 2007
1 Rep Max of
- Back Squat
- Shoulder Press
Well, what can I say. This was probably one of the worst workouts I've had in a while. I was pumped to do this all day; as soon as I got into the gym and got under the weight, everything went to shit. We decided that we were going to go ALL the way down on our squats - something we haven't been emphasizing enough. It just started badly there and just kept sliding downhill. On the Press, 135-lbs felt easy, then I failed on 145...not like I couldn't just lock out, I couldn't even get the bar off my chest. I managed to get it on a second try but BARELY. Then the
I just don't know what was up. I could blame it on fatigue or mood or whatever, but that doesn't change the fact that it was just terrible. I REALLY need to start focusing on strength after the PRT next week.
Back Squat: 275
Shoulder Press: 145
Friday, October 19, 2007
Total Time: 30:20
Thursday, October 18, 2007
Wednesday, October 17, 2007
Tuesday, October 16, 2007
Total Time: 1:10
Monday, October 15, 2007
Friday, October 12, 2007
- Run 1 mile
- 100 pullups
- 200 pushups
- 300 squats
- Run 1 mile
First mile was 6:05...Got crushed in the gym portion. Wasted 2 minutes waiting for a damn pullup bar (I should've stopped my watch, UGH) in Globo-Gym Headquarters on base. After that, did 10 sets of 10/20/30. Had a REALLY hard time breathing towards the end...it felt like what I would imagine exercise-induced asthma feels like. But it's just the deepest oxygen debt I've ever experienced.
I completed Murph last time in 36-flat...this last week has been rough, plus converting to the Zone is still wreaking havok on my body a bit. I'm not too upset with the overall result, just shocked that I lost so much time due to fatigue.
Total Time: 43:58
- Deadlift: 1.5 x Bodyweight (275)
- Bench Press: 1 x Bodyweight (185)
- Cleans: 3/4 x Bodyweight (135)
I REALLY hate the "Three Bars of Death," my power-weight ratio sucks so bad, especially on the bench, that this becomes a really long evolution. There were 4 of us rotating through, so the total time is a little bit high, but I don't think it'd be more than an extra 10 minutes. Who knows though. The only good thing is that I did more weight on the bench (since I weigh more), and I only needed a spot on maybe 5 reps - MUCH better than last time.
Total Time: 1-hour
Tuesday, October 9, 2007
Total Time: 37:00
Sunday, October 7, 2007
- 25-lbs Dumbell Thrusters
- Bench Dips (Hands on two benchs with feet on a third bench)
I didn't time myself...but I was definately rusty on the CrossFit stuff. Ugh!
So, even though I run alot less total mileage than I previously did, my pace was actually a little bit better this time around than in the Army 10-mile Qualifier that I ran in May. I guess Coach Glassman is on to something... :-)
My overall ranking was #1127 out of 17,633 runners. Not too bad, I'm definately happy with it. Next time I run it, I'll be in the top 1,000.