Full body

Dayum.

This week has consisted of a series of short workouts, but on five consecutive days. I have some doms - especially in my traps, following yesterday's rowing - but definitely no symptoms of overtraining.

Back squats 3, 3, 3, 3, 3
135, 155, 185, 200, 205 (2)

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7 rft:
7 cleans @ 115lb
7 pull-ups (kipping)
7 burpees
Time = 19:56

Full body

RIP Kenneth Chan

Squat cleans
85 x 5
95 x 3
115 x 2
125 x 2
135 x 1
140 x 1
145 x F, F

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Supersets
Incline bench press - 35s x 12, 40s x 10, 7, 7
Push-ups - 16, 10, 8, 7

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Amrap 10
1 deadlift @ 225lb, 1 burpee, 2/2, 3/3 etc.
Score = 7 rounds and 8 deadlifts

Upper body / Conditioning

Pull-ups, max reps - 13, 8, 7, 6, 6

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Amrap 10
5 burpees
5 knees to elbows
Score = 8 rounds plus 5 burpees and 1 k2e

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3 rft:
20 hang power snatches @ 45lb
20 push-ups (hand release)
20 box jumps @ 24"
Time = 16:46

Conditioning

I haven't used a picture of a male athlete for nearly a month.
Oh, well...

For time:
50 skips (x 2)
50 burpees
50 thrusters @ 20s
50 sit-ups
50 push presses @ 20s
50 leg raises/hip raises
50 traveling lunges (50 steps)
50 dumbbell swings @ 30
50 dumbbell snatches @ 25
50 jump squats

Time = 32:41

Real life got in the way of my planned pushing workout today and I didn't have time to go to ABsolute Fitness this morning. It wasn't until 6:00pm that I was able to take a break from work, but I was only able to get to the Stonecroft gym. I spent a good 15 minutes stretching and warming up, especially as my right calf is still hurting from my cramp spasm after Saturday's PT session.

I adapted today's main site WOD by substituting some movements for the RXed ones; for example, thrusters with dumbbells instead of wall balls, and leg/hip raises instead of knees to elbows. Some of the changes were due to the equipment that was available, and some were because I don't have the skills (100 single skips instead of 50 double-unders).

Perhaps because it was later in the day, but I felt pretty lethargic at the start of this routine. However, I gradually felt mentally more energized as I progressed, although I was obviously becoming more fatigued. I was alone in the gym until the dumbbell swings, and I think I scared the crap out of the geezer who came in to use the machines. I was grunting and sweating my ass off, then I managed to gasp "Enjoy your evening" when I left. I'm probably the first person at Stonecroft who's done metcon training!

Full body: Conditioning

Personal training with Paul.

Bloody hell, I've got to stop suggesting workouts to Paul. Today's was a killer. I stumbled across a metcon on a Guelph box's website and sent it to Paul because I thought he might like to try it. But no; he made me do it instead (I'll be bloody pissed if he doesn't give it a go!)

2 rounds of max reps:

Burpees: 40 + 29 = 69
Chin-ups: 37 + 27 = 64

Push presses @ 95lb: 27 + 23 = 50
Back squat @ 45 lb: 52 + 40 = 92
Knees to elbows: 27 + 27 = 54

3 minutes per station; 30 seconds of "rest" to transition to the next station.

3 minutes of rest between rounds.

Total reps = 324

Score = 383

There's an option of doing knees to elbows or sit-ups instead, but the k2e reps count double, hence my total score is higher than the total reps.

The presses were the toughest, simply because of the weight. I was pleasantly surprised that my second set was only four reps fewer than the first. The back squats were surprisingly hard because they took my breath away. I took some long breaks during the second set because my head was spinning so much. There was only one failed rep in the whole routine - a chin-up - and the k2es, which were the last movement of each round, were done on auto-pilot. I shut off my mind and just concentrated on getting through the next rep. I've never know 30 seconds pass so quickly nor 3 minutes go so slowly.

I finished off with some sit-ups, none of which was timed.

Conditioning

My hamstrings are pretty much back to normal, but my glutes are still sore as hell. I didn't want to resort to just an upper body workout again, so I decided to do some conditioning that would work my whole body. I started by doing about 10-15 minutes of warming up - especially my legs, obviously - and then did a version of The 540, which is named after the CrossFit box that devised it. The reps are as RXed, but I couldn't find a reference to what weight I should be using. I think it's up to the individual how much to put on the bar, so I guess-timated how much would be a challenge for me. I think I got it about right.

The 540
50 overhead lunges (total reps; 25lb bumper plate)
40 pull-ups
30 thrusters @ 85lb
20 burpees
10 cleans @ 115lb
Time = 18:06

I narrowly missed Rich Froning's world record time. By about 12 and a half minutes. Frig, this took my breath away, especially the thrusters. I think they took the longest time out of everything, just because of the time I spent resting. The burpees were in slow motion, but I only needed one break right in the middle.

For time:
50 sit-ups (strict)
50 push-ups
Time = 4:35

Short workout today, but still felt challenging.

Full body conditioning

Personal training with Paul

Amrap 10
1 deadlift @ 225lb, 1 burpee, 2/2, 3/3 etc.
Score = 9 rounds exactly

Edit: I only just checked back to see my score when I did something similar but easier a few weeks ago. Back then I did jump squats instead of the RXed burpees, which I did today. Even though my lungs burned like hell this morning, I did much better.

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"Ensign"
3 x 3 minute rounds of:
3 power cleans @ 115lb
6 push-ups
9 air squats

Scores:
3 rounds + 3 power cleans
3 rounds + 6 squats
3 rounds + 6 push-ups

I'm not surprised that the second round was better than the first. I deliberately moved slower, which allowed me to breathe slower. I slowed down in the third round just because I was fatigued.

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3 rounds:
10 ab rollouts
20 sit-ups (strict)

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It's two hours later, and my lower back is already seizing up from the deadlifts! Great workout, though. I'm used to one of the routines in my PT session knocking me on my ass, but not two at the beginning!

Full body

Personal training with Paul

A lot of relative maxes to start...

Squat cleans
95lb x 8, 8, 5, 7

I lost concentration during the first set and my grip failed, causing me to drop the bar. That pissed me off; there was no reason for me to fail.

Military press
65lb x 10, 8, 6, 7

Neutral alternating pull-ups
10, 8, 6, 5

Dips
12, 8, 9, 7

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Amrap 10
10 x traveling lunges @ 20s (per leg)
10 x burpees
10 x sit-ups (strict)
Score = 4 rounds + 3 burpees

After a disappointing first set of squat cleans to start the day, I was quite pleased with how I finished with this short amrap. The lunges burned my quads, but I kept going and never broke them up. The burpees burned my lungs and I had to take a rest during the first three sets, but not the fourth. I wanted to, but I kept telling myself that this was only a short metcon, so just keep going! The sit ups weren't too bad. They started to hurt, but not enough to force me to take a break, other than a couple of breaths in the final set.

Conditioning

Goddamn box jumps. I had a great night's sleep that left me feeling fully rested and ready to work my ass off at the gym. I hadn't actually planned my session and was just going to wing it when I got there, making up something on the spot for my first routine.

3 rft
25 burpees
50 supported lateral hops @ 24"
100 single skips
Time = 18:37

Okay, that might not look too bad, but I had actually set up the risers and step so I could do box jumps (over by the squat rack in the corner). However, while I was warming up, I started to get that same damn mental block I've had the past few times I wanted to do box jumps. I've no idea why this has suddenly become a problem, but every time I started to crouch down to jump, I couldn't get my feet off the ground! I kept staring at the bloody thing and froze. Rather than stand there for half an hour and not doing anything, I decided to at least get moving, swapping in the lateral hops instead.

When I got to the end, I felt really pissed at myself. I decided I wasn't going to leave the gym until I'd completed 50 box jumps at 24". There's something about attempting these with lots of clear space in front of me that puts me off, as if I think the whole set up is going to collapse and I'm going to fall over, knocking out all my teeth. Yeah, I know that's bloody stupid; I'm not saying I was being rational! Anyway, I moved the setup to the corner by Chris's office, about a foot in front of the cupboard door. I figured if I misjudged my jump I could steady myself by putting my hand on the door. That seemed to calm me down mentally, although I'm sure it must have pissed off Chris with the constant "thump, thump, thump" of me landing on the box. Anyway...

50 box jumps @ 24"
Time = 4:24

Ironically, I did actually trip attempting the 47th rep, and hit my hand on the top step!

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300 single skips
10 push ups whenever I fail a rep or rest
Time = 8:13, with 80 push ups (8 fails)

Conditioning

A quick session at the Stonecroft gym.

50-40-30-20-10 rft:
Burpees
Skips (single unders)
Time = 19:45

I. Hate. Burpees. Bloody hell. I was totally alone in the gym, with no noise from a tv nor any music. I never realised how loudly I breathe when I'm doing a fast-paced routine like this! 150 burpees - what was I thinking.

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Sit-ups

I did the same sit-up routine I did with Paul a couple of weeks ago. It felt easier today, and all sets of 10 reps were unbroken, perhaps because I did more of a workout beforehand last time.

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200m rowing sprints x 3 (Concept 2 at maximum resistance)
52 seconds, 51, 50

I dropped a second each time! My arms felt like shit at the end.

I don't know if it was due to the heavy breathing or the unusually warm weather, but when I got back home my sinuses flared up. My whole head was throbbing and I thought I was going to heave. Not pleasant.

47 (not 48)

This is how my chest felt today.

There's only one day each year when I regret getting older.

For time, breaking however I want
47 back squats @ 135lb
47 strict pull-ups
Time = 10:41

I can't believe Paul no-repped me on the last pull-up! I seemed to get more fluid with the squats towards the end as I became more warmed up. The pull-ups were much tougher than I expected.

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For time, breaking however I want
47 deadlifts @ 205lb
47 dips
Time = 12:19

As I expected, the deadlifts - while not easy - were by far the least challenging part of today ("least challenging" is the wrong phrase, but you know what I mean). I was able to move pretty quickly, and the last block of 7 reps were unbroken. However, that speed had a consequence as it left me out of breath by the time I went into the dips. I thought my heart was going to burst out of my chest.

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47 burpees (aiming for under 5 minutes)
Time = 4:47

Fucking hell, this was the toughest thing I did today. I must have looked like I was in slow motion by the end. When Paul told me what this part of the workout was going to be, I thought: No problem. I'll start off with about 20 consecutive reps. Five. I managed five fucking reps before I needed to rest. Jesus.

That was a fun, imaginative workout today, but I was damn pleased when it was all over. I collapsed to the ground after the last burpee, with my head spinning from hyperventilation. Paul was talking to me, but I have no frigging idea what he said. I didn't hear a damn thing!

Conditioning

I needed plenty of leg warm ups before my first routine because my hamstrings and glutes are pretty sore from yesterday's leg session.

Fran: 21-15-9 rft
Thrusters @ 95lb
Kipping pull-ups
Time = 15:32

That's a lot slower than nearly a year ago. Today I was fresh - i.e. last time I did some weight work first - so not improving is a big disappointment. This morning the thrusters took more out of me than I expected, and I needed plenty of breaks. Strangely, I think the round of 9 - when I was already fatigued - was my most fluid. I only managed doubles, but when I picked up the bar from the ground, I did a squat clean and punched the bar overhead when I got to the upright position. When the bar came back down to my chest, I went straight into a squat.

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5rft:
5 deadlifts @ 225lb
10 otb burpees (total)
Time = 8:13

The closest routine I've done to this in the past was in February 2012 with standard burpees, when I finished in 8:51. My energy level seemed to jump up a notch during this workout. I collapsed on my back into a steaming puddle of sweat at the end.

Full body

Personal training with Paul

Complex: 1 power clean + 5 front squats
115, 125, 135, 140 (4 squats), 140 (3)

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Alternate drop sets

Weighted pull-ups - 25 x 9, 5, 4, 4
Pull-ups - bw x 3, 4, 3, 3

Military press - 65 x 9, 7, 7, 5
Push press - 65 x 7, 8, 6, 6

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Death by burpees
11 rounds + 9 reps

Conditioning

Okay, let's try again...

5-4-3-2-1
Clean and press @ 110lb
C2B kipping pull-ups x 2
Box jumps @ 24" x 2
Over the bar burpees x 2 (each side = 1 rep)

Time = 14:16

That's one second slower than last time! However, back then my wrists were still causing problems so I'd used two 50lb dumbbells; this time, I went for a 110lb barbell. That box jump crap was still at the back of my mind during the warm-up, but I seemed to be okay during the actual routine. Yeah, it's a little slower - one second! - but the barbell felt tougher than the dumbbells.

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2 round for time:
20 pull-ups (strict!)
50 push-ups

Time = 11:12

Maybe the strict pull-ups do make a difference. Meh! :-) Still, only 13 seconds slower than my target...

Conditioning

Picture of me - with one-year-old Madi - taken in July 2005. Man boobs!
Compare this to a couple of days ago...

Short of time today - again - so I made up a quick routine that I could do in Stonecroft's gym.

In 20 minutes:
Buy-in - Row 1km

Amrap in remaining time:
10 x sit ups
10 x burpees
10 x air squats (a2g)

Score = 7 rounds + 10 sit ups and 9 burpees

Full body

Mean trainer wants me to do box jumps. Don't wanna!

Personal training with Paul

Fuck my brain! I don't know what happened during the warm-up for the first routine today, but there was something in my mind that stopped me from doing box jumps at a height I know I can kill. I'd get ready to jump, but my thighs would start shaking and my feet would refuse to leave the ground. In the end, I had to remove some risers and do the jumps pretty low.

The weird thing is, I wasn't looking forward to my last PT session, but did quite well; this time, I was up for it and couldn't kick it into gear. WTF?!

5-4-3-2-1
Dumbbell clean and press @ 50s
C2B kipping pull-ups x 2
Box jumps @ 24" x 2
Over the dumbbell burpees x 2 (each side = 1 rep)
Time = 14:15

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3 rft:
10 knees to elbows
10 dips
20 sit-ups
Time = 11:25