Castle wod

20 emom

Even minutes 

10 burpees

Odd minutes

10 Alternating dumbbell snatch (40#)

SATURDAY 8.30.2014 (AK)

Morning

Airdyne 5 minutes

40 second all arms, 20 second rest

40 second all legs, 20 second rest

40 second all arms, 20 second rest

40 second all legs, 20 second rest

40 second both, 20 second rest

Repeat

Rested 10 minutes and repeated. 

Afternoon

5 rounds for time:

5 front squat @135 lbs

10 goblet squats

15 air squats

*8:30 

EMOM 10 minutes

4 chest to bar pull-ups

FRIDAY 8.29.2014 (AK)

Warmup

4 rounds

EMOM:

10 kb swings

10 box jumps

10 pull-ups 

Workout

5x 70sbig complexes (failed first set at 135 lbs) @95 lbs. prob could've done this at 135 after a few warmup sets. 

5 power clean

5 press

5 front squat

5 RDLs

5 barbell row 

THURSDAY 8.28.2014

5 rounds of Cindy:

5 pull-ups

10 push-ups

15 squats

*3:25

**3:13 (PR)

Rested 10 minutes and repeat

5 rounds with partner:

10 knee raises

10 sit-ups 

*other person jump rope til complete

Cfnyc

5 min amrap

1 squat clean

1 split jerk

Rx was 165, scaled to 135

Rest 5 min

2:30 amrap 

Russian kb swings

72 reps

Rest 5 min

5 min amrap

Burpees to a plate

61 reps (much easier than burpees to a target)

2014-08-28 Running (MB)

Ran a little over 3mi at 9:00/mi pace

Opt being 8/23/14

Another 6am workout

500m row

+

8 rounds

30s row (90%)

30s rest

+

500m row

Averaged about 133m on the first 7 intervals, finished with 141m

Then, for time:

50 double unders

10 burpees

40 double unders

10 burpees

30 double unders

10 burpees

20 double unders

10 burpees

10 double unders

10 burpees 

5:21

Finished all of the above in 30 mins so I did some muscle up work afterwards. Did 1 muscle up every 20 seconds for 3 minutes, then did 2 muscle ups every minute for 6-7 minutes. 

Thurs active recovery

1 mile sled drag 70lb (~21:00)

10:00 row

1 mile sled drag 45lb (~19:00)

10:00 air dyne 

Cfnyc

Taking on from joshes book

Light recovery row: 20 mins (4k at 2:30 pace ~ 13 strokes per min)

WEDNESDAY 8.27.2014 (AK)

15 minute Airdyne warmup 

3 rounds:

21 kb swings

12 pull-ups

*6:49

Pull-ups were hard when I was gassed from the kb swings. Not happy with my time. 

EMOM complete 5 Deadlifts at 225 lbs for 10 minutes

Cfnyc

Tuesday

Work to heavy snatch

95-115-125f

Shoulder felt terrible

Then

20 power snatch for time

2:30 @ 95#

Wednesday

20 min amrap

1 round of Cindy

5 deadlift @ 225#

2 rounds of Cindy

5 deadlift @ 225#

3 rounds of Cindy

5 deadlift @ 225#

Etc

Did 5+3 (15 rounds of Cindy + 3 pull-ups)

TUESDAY 8.26.2014 (AK)

A little sore from Sundays workout still. Kept it short and easy to try and get past the soreness in my legs. 

EMOM 10 minutes

3 chest to bar pull-ups 

20 minute Airdyne

2014-08-27 Running (MB)

Quick 3mi run this morning at about 8:20/mi pace. 

opt being 8/20/14

worked out this morning at 6am

 

A: close grip bench press at 30x1, 3-2-1 reps with 3 mins rest

175lb-185-200

 

B: 3 sets to establish 3rm weighted pull up with 3 mins rest

53lb-62-70

 

C1: 5 push press, rest 60s

 

C2: 6-8 bent over rows per side (dumb bells) at 20x0

 

all push presses at 145lb, 8 bent over rows per set per side at 45lb

 

D: accumulate 4:00 in plank hold on rings in as little time as possible - 4:50 total

 

random cf tues

started off doing part of opt being 8/19/14.

 

take 8 mins to work up to a heavy single concentric clean grip deadlift (drop bar from the top), worked up to 185kg/407lb, grip was the limiting factor, i was using a hook grip and my thumbs were getting crushed.

 

immediately after take 8 mins to work up to a 1rm hang power clean, hit 100kg/220lb, which is probably a pr.

 

decided to do a max effort front squat day, worked up to a 2rm max, only got to 275lb, which was heavy and was disappointing cause i've hit 295lb for a triple in the past, maybe the deadlifts/cleans had a detrimental effect on the front squats, who knows. did 5 singles at 275lb roughly on the minute, which were fairly challenging.

 

then jumped into a friend's workout, which started with 2rm power clean, hit 100kg/220lb, 105kg/232lb was borderline power clean

 

then 15 min otm, 2 power cleans at 80% of 2rm + 10 double unders.

did the otm at 85kg/187lb, which wasn't too bad.

2014-08-26 Cycling (MB)

Biked 20 miles on mostly flat terrain. Took about 1hr 15min.

opt mon

5x1 hbbs at 30x1, build each set

110kg-120-130-135-137/301lb

 

8rm split squat (dumbbells) at 30x0 with rear foot elevated (45lb plate)

60lb dumbbells on both sides

 

remainder of the work was 10x5 c2b for time and then 10 min airdyne, skipped both of these and worked on no false grip muscle ups instead, did two on the minute for 10 mins

 

 

MONDAY 8.25.2014 (AK)

Setup my rings on the new squat rack and just messed around for 40 minutes yesterday.  Nothing was for time.

5 rounds

100 jump rope

10 ring dips

then

5 rounds:

3 press at 135 lbs

3 ring dips

Before bed:

100 evil wheels for time

*4:56

SUNDAY 8.24.2014 (AK)

Warmup:

Airdyne 20 minutes

Quick workout using my new squat rack and pull-up bar. 

10 minutes, EMOM:

Even: 5 squats at 225 lbs

Odd: 10 pull-ups 

Hadn't don't back squats in awhile. Was a little gassed from the squats by the last round. 

Before bed:

Airdyne 20 minutes

EMOM 5 goblet squats w 53 lb kb

Quick sat workout

15 min air dyne

10 min row

Got a pointer on my rowing from our head coach that made my stroke a lotr more efficient and powerful. He said at the finish of the stroke (legs extended, handle at your chest) I need to return the handle quickly and slowly bring my legs back to the catch, rather than returning the handle slowly and speeding up with my legs on the way to the catch. The idea at the catch is reverse direction and generate a lot of power so if you're doing say a spring suicide an approaching the turn around point, you would slow down when you approach the line to be able to generate as much explosive power when you turn around rather than try to speed up when  you approach the line. 

Finished with dynamic effort front squat work. Did 2 on the minute for 15 mins. Started with 165lb + all the chains. Our head coach said dynamic effort needs to be faster and more explosive, closer to a thruster, where you're launching the bar off your shoulder rather than just a fast squat, so I got rid of the chains. I'll probably work lighter weights for a while before adding chains again to make sure I get that explosive speed through the movement. 

FRIDAY 8.22.2014 (AK)

Warmup: 10x 30:30 on rower

3x 12 dips

3 rounds:

150 jump rope

50 situps

50 back extensions

Time: 16:34

Finish with 3x12 dips

opt being 8/29/14

third day this week working out at 6am

 

3x3-4 close grip bench press, 3 mins rest, build across sets

185lb, 195lbx (failed third rep), 195 (failed fourth rep)

 

6x1 power clean + 1 push press + 1 push jerk + 1 split jerk, 2 mins rest, build across sets

155lb-175-185-195-205-215, I think I could do 220, maybe 225

 

12 OTM

even minutes: 8-10 hspu

odd minutes: 8-10 strict c2b chin ups

did 8 reps for both movements, all rounds, last three rounds of chin ups finished with 2 singles

 

12:00 AMRAP

4 turkish getup per side 70lb, scaled to 55lb, which was plenty challenging

2 burpee muscle ups

50 double unders

 

was halfway through round 3 at 12:00 so i finished out the round, 14:08 for 3 complete rounds

THURSDAY 8.21.2014 (AK)

Saw this cool down WOD from an old khalipa video. I used it as a warm up and afterwards didn't feel like doing anything else. 

EMOM 10 minutes

3 chest to bar pull-ups 

Light mobility work as you rest. 

After dinner (chicken breast and sautéed squash and onions) wasn't feeling great. Was about to go to bed but felt guilty/fat so decided to do five rounds of Cindy to at least break a sweat. 

5 rounds of Cindy:

5 pull-ups

10 push-ups

15 squats

*time: 3:36

**time: 3:18

Rested twenty minutes and repeated since I felt good about my first attempt. Pretty happy with those times. My kipping pull-ups have gotten a lot better and my push-ups were solid. Surprisingly the air squats were where I felt the most burn. Sometime soon I need to do a full 20 minute Cindy WOD. Not sure I've ever done it to completion. 

WEDNESDAY 8.20.2014

Did a 20 minute interval kb/burpee/airdyne WOD with robin. Wanted to deadlift outside but it was raining/wet when I got home. 

Recovery row

6,500m, ~31:00, 2:23 split, damper setting on 7

Apt wod

500m row splits, rest as needed (~4min)

141

139

140

148 boo

Cfnyc

"Air Force"

20 thrusters

20 hang power cleans

20 push jerks

20 overhead squats

20 front squats

Do 4 burpees at the top of every minute 

Did this as 85# (Rx was 95#). Time was 9:56, just under the 10 min time cap

Recent Training + Meet Reschedule

I mentioned that I was going to do a meet in Oct, but unfortunately they moved the date and it now coincides with a friend's wedding that I am going to.  The next one that won't be really hard to get to will be in early November at the California Strength Academy (most people call them cal strength).  I guess I'm going to do that one???

Since there's no longer a meet in the near future, I decided to try out the "hybrid Texas Method for weightlifting" that's in the newest edition of Rippetoe's Practical Programming book.  Basically it follows the same principles of volume and intensity days, but breaks it up so that there is a strength volume day and a competition lift volume day.  Same for intensity days.  Here's how I am running it:

Monday: Squat 75% of previous intensity day 5x5, Press 75% of previous intensity day 5x5, 3x8 pullups
Tuesday: Snatch 8 sets of 2, C&J 15 singles.  2 min rest between each set.  First sets should be relatively light and should get to 90+% by the last sets.  Try not to miss.
Wednesday: off or some light bodybuilding stuff
Thursday: Squat 5 singles, 5lb more than last week, Press 5 singles, 5 lb more than last week, Deadlift 5RM
Friday: off
Saturday: Snatch max, C&J max, front squat 3x3, rdl 8x3
Sunday: off.

I've been enjoying the program over the last few weeks that I've been running it.  It's a lot of volume which I feel like is good for practice.  I've since hit a PR snatch (113kg or 250lbs) and cleaned 138(305lbs) a bunch of times but never was able to jerk it.

Revised goals for the Nov meet: at least 250, hopefully 260.  Current training max is 249.

Weds OTM

12 min OTM

Clean + front squat + split jerk 100kg/220lb

I intended to go for 15 mins but got interrupted after 12, did 3 more sets afterwards but missed the jerk on 2/3

Didn't have much energy after coaching for two hours but wanted to do some weightlifting since it's been over a week since I did any heavy barbell work. 

2014-08-20 CFCE (MB)

Still keeping things light today.

Warmup: 750m row

Strength:
Floor Press (6x3)
135-135-135-135-145-145

Front Squat (3x5)
145-145-165

Metcon:
8min AMRAP:
3 DL 225# (scaled to 185#)
6 WB 20#
9 hand-release push-ups

Score: 5+16

Push-ups were the only bottleneck.

TUESDAY 8.19.2014 (AK)

15 mins to find a 1rm press (185 lbs, failed 190 lbs)

Rest 5 mins then...

EMOM complete 3 press for 10 mins at 75% of 1rm (137.5 lbs)

*Elbow hurting after this. Mostly from going heavy. The triples felt pretty easy. 

 

Then mint chocolate chip milkshake for dinner. Then:

20 min Airdyne (40 sec on/40 sec off)

4 rounds of:

All arms

All legs

All arms

All legs

Both. 

Then:

For completion, 25-20-15-10-5:

Evil wheels

Sit-ups 

2014-08-19 Random (MB)

Just wanted to get the heart rate up today.

2 mile run at 8:00/mile pace, then

3 rounds of:
10 pushups
10 sit-ups

Cfnyc

30 on 30 off conditional intervals

1 32kg Russian kb swings

2 row for calories

3 7 push-ups then amrap wall balls

4 box jump step overs

5 5 strict pull-ups then double unders

6 burpees

6 rounds (total 36 intervals)

1 ~18

2 ~10

3 ~10

4 ~10

5 ~5

6 ~12

Didn't push on box step and pu/du. First pull-ups I did in weeks. And Achilles feels bit hot last few days. Oh well, another in the books

opt being 8/12/14

Second day in a row working out at 6am

Being 8/12/14

5 sets 80-90% effort
Run 400m
15 wall balls 20# 10′ target
15 no pushup burpee box jump + step down 24″
15 HR pushups
50 unbroken DU
rest 5mins all sets same pace
change the order of movements for all sets
Notes:
- record order and time for each set

Splits: 4:48, 4:35, 4:51, 4:36, 4:41 - happy with the times, changing order of the movements each round made it interesting, no pushup burpee box jumps were the most challenging

MONDAY 8.18.2014 (AK)

Did an impressively terrible job of hydrating yesterday. Had 1/10 of the amount of water I usually drink. 

Partner WOD with Robin stealing from what Apurva did the other day. 

20 min AMRAP. One person completes one round while the partner rests. Alternate work/rest. 

20 american KB swings (53 lbs)

15 goblet squats (53 lbs)

10 push-ups

Score: 6 rounds and 17 kb swings 

Kb swings need work. I've done American swings maybe once in the past year. I was pretty gassed after this workout. I don't think my score would've improved that much doing the full 20 minutes without a partner. 

Didn't feel up for doing anything else after that workout. 

3x10 pull-ups right before bed time. 

OPT Being 11 August 2014

Did an OPT workout with some guys this morning at 6am. Quick background, OPT, like CFFB has several programs, OPT starts with Function to develop a base, then moves to Being. The last two are Will and She and are for full time fitness athletes/competitive exercisers. Good first workout to get back into the swing of things. Including warmup took probably 1 hour and 20 mins.

A. BS @30X1; 2, 2, 2, [2,] [2]; rest 3mins last 2 sets tough

225-245-255-265-275lb

---

B. emom – 12mins
odd – Thruster 95# x 5-8 (breath)
even – CTB chin ups kipping pronated x 7-10

7 thrusters and 8 CTB each round

---

C. emom – 1 rope climb 15′ + 5-7 HSPU – 6mins
+
10mins Z1 AD

7 HSPU each round

SUNDAY 8.17.2014 (AK)

3x Max rep pull-ups one min rest

15, 7, 7

2 rounds

5 push-ups

100 yard sprint

10 push-ups 

80 yard sprint

15 push-ups 

60 yard sprint

20 push-ups

40 yard sprint

Rest 45 seconds 

Time: 5:45

Then...

3 sets of stairs at the track--minute rest between sets. Avg'd 1:50 per interval. Much more fun running stairs than it is running on the track. Reminded me of when Chen Timmons and I ran stairs in Wean at 1am after Greek sing practice. 

cfnyc ad

Saturday:

20 min AMRAP:

20 american KB swings (24kg)
15 goblet squats (24kg)
10 pushups

7+3

Sunday:


A. 5x2 push press

135-145-155-165-175

B.

3 rounds with a partner:

250m row (each partner rows 750m)

while your partner is rowing, hold 2 bells in a standing front rack. (24kg).

6 and change

SATURDAY 8.16.2014 (AK)

Airdyne 20 minutes

15 mins to find a 1rm front squat (225 lbs)

Rest 5 mins then...

EMOM complete 3 front squats for 10 mins at 75% of 1rm front squat (167.5 lbs)

It's literally been a year since I've done any sort of heavy front squatting (and several months since doing any sort of heavy squat).  Not displeased with my 1rm. The last two sets of EMOM were getting pretty tough. I like this format going forward for doing EMOM style workouts. 

FRIDAY 8.15.2014 (AK)

Rower 12 minute warmup

12 minutes, EMOM alternating:

10 thrusters (35 lb dumbbells), even min 

10 knees to elbows, odd min

*after first round dropped from 15 reps to 10 reps. 

THURSDAY 8.14.2014 (AK)

Press 8×3 @ 70% of 1 RM (130 lbs)

60 seconds rest between sets

Weighted Pull Ups 10 RM

Attempts: 5 lb, 10 lb, 15 lb, 17.5 lb (failed; 9 reps)

Airdyne 10 minutes

40 on/20 off, alternate:

2x(Arms only, Legs only)

1x both arms and legs

TUESDAY 8.12.2014 (AK)

Rower 15 minutes (30 on/30 off)

AMRAP 10 minutes

12 walking lunges

15 sit-ups

15 back extensions

5 pull-ups

5 dips

1 min rest and repeat

1st round: 4 rounds and 15 back ext. 

2nd round: 4 rounds and 8 lunges 

Buy-in: 20 burpees (59 seconds)

10 min AMRAP, alternating:

1 minute Airdyne

1 minute Evil wheel

Cash out: 20 burpees (59 seconds)

MONDAY 8.11.2014

Rower 20 minutes

then...

3x15 dips 

then...

5x20 weighted sit-ups (25, 30, 35, 40, 45 lbs)

SUNDAY 8.10.2014 (AK)

Morning:

20 minutes

Even minute: airdyne

Odd minute: 5 ball slams, max push-ups

Total push-ups: 180 

Evening:

Complete 2 rounds:

Jump rope 100 yards

60 seconds

Jump rope 80 yards

60 seconds

Jump rope 60 yards

60 seconds 

Jump rope 40 yards

60 seconds

Jump rope 20 yards

60 seconds

Jump rope 10 yards

*Rest 3 minutes between rounds

*10 push-up penalty every missed rep

First round: 8:35 (4 missed reps)

Second round: 7:57 (2 missed reps)

then...

5 rounds

15 goblet squats w/40 lb slam ball

then all out effort 30 second airdyne

*as much rest as needed

Tougher than expected. Need to start squatting heavy again. 

SATURDAY 8.9.2014 (AK)

Airdyne 20 minutes

30 sec on/30 sec off

3x Max pull-ups

13, 11, 10

Rower 8x 500 meters

Best time: 1:55 on last set

Proud of my rowing effort. I really pushed it on these sets. 

On FRIDAY 8.8.2014, I kept it light. 

Airdyne 20 minute warmup

Airdyne 20 minutes

30 sec on/30 sec off

recovery row

6,500m in 31:25, 2:24.7/500m, 10 s/m 

cf thurs

2 rm power snatch

 

hit 75kg/165lb with no problem then went to 80kg/176lb and shit got ugly. i did 5 sets of doubles at 80kg and hit one, maybe two successful reps the entire time. the frustrating part is i was catching the bar stupid high, like in a quarter squat, but couldn't get my shoulders in a good externally rotated position, i guess it's good to know i have the pulling power to get it up relatively easily, still need serious work on the thoracic/overhead extension.

 

---

 

dynamic effort front squat day

 

12 otm - 2 front squats at 165lb + all the chains

 

---

 

10:00 cindy

 

5 pull ups

10 push ups

15 air squats

 

13 rounds + 8 reps - pull ups felt like shit, haven't done pullups in a workout in a while, shoulders/lats feel a little sore today

Thursday 8.7.2014 (AK)

Warmed up with some lb swings and air squats which was a pretty good warmup actually. 

10 minutes EMOM, alternating:

15 kb swings

15 air squats

then...

The metcon that Chen and Bonak did the other day. I think my splits were 1:30 and 4:11. By the third set I was dropping the bar a lot and taking some decent sized breaks. Lunges were the hardest part of this workout. 

3 rounds for time:

10 shoulder to overhead (115 lbs)

10 front rack lunges (115 lbs)

20 deadlifts (115 lbs)

time - 7:08

Wanted to do some airdyne later but had a brutal stomach attack. 

Time to refocus my diet this weekend. Bc of friends birthdays at work and lunch meetings I haven't been as strict with my diet. 

cf weds

4x:30 hollow hold on back

4x:15 arch hold on stomach

12x arch to hollow swing

 

1) 3 position clean (floor, hang, power) + jerk, max for complex then - 1x95%, 1x90%

\\ hit 90kg (198lb), which i did almost exactly a year ago, failed third clean at 95kg, did back off sets at 90kg and 85kg, felt light after the 95kg

 

2) decided to make today a front squat max effort day, went for 3rm

\\ 3x225lb, 3x255, 2x275, 3x290, 2x300, PR in june was 3x295, 3x290 took a lot out of me, second rep of 300 was very challenging so i decided not to push it with a third rep

 

4a) 3x ME UB strict muscle ups + ME UB kipping muscle ups (drop down after strict set, no more than :10 break) - :90 rest

\\ 4 + 1, 3 + 1, 4 + 1, weak ass kipping sets/reps

 

4b) 3x8 jumping good mornings - :90 rest

\\ 75lb, 95, 95, haven't done this in a while, decided to keep it relatively light

 

5) mb's metcon from aug 4th

 

3 rounds for time (115#)

10 shoulder to overhead

10 front rack lunges

20 deadlifts

 

4:02 - this was unpleasant, unbroken but dropped the bar between lunges and dead lifts and stared at it for a few seconds, first round completed in 1:15, lunges slowed down the second and third sets and stared at the bar for a few more seconds between lunges and deadlifts and deadlifts and shoulder to overhead, clock was at 3:40 when i started the last set of deadlifts, did the fastest set of deadlifts i could to try to finish sub 4:00, the gf also did this on aug 5th at 65# in 8:45.

2014-08-06 CFCE (MB)

Warmup: 750m row

Strength:
Behind the Neck Jerk (8x2 @ 50% 1RM Split Jerk)
75-75-75-75-75-75-75-75

Kept these light. My jerk stance is really bad.

Metcon 1:
10min AMRAP of Cindy:
5 Pull-ups
10 Push-ups
15 Air Squats

6 rounds + 4 reps

This is the first time I've ever done Cindy without scaling. Push-ups were the obvious bottleneck.

Metcon 2:
5 rounds of 30 sec on/off:
flutter kicks

202 reps (1 rep requires a kick with each leg)

Tuesday 8.5.2014 (AK)

Robin and I warmed up with a tabata airdyne/burpee combo.  I avg'd 6 burpees every 20 seconds.

then did Press 2x5, 1x5+ at 135 lbs.  on the final set, the max reps set, I got 8 reps without a belt.  I've probably lost a little strength on the press but felt good with this.

then practiced some double unders/jump rope for a few minutes while Robin did her Press workout.

finished with a metcon of 3 rounds for time:
15 power snatch at 95 lbs
15 box jumps
time was 7 minutes 55 seconds.

video from flex on the mall competition

https://www.youtube.com/watch?feature=player_embedded&v=BHUmqvfxAqc#t=111

some footage from the competition our team came in second place in back in june, i fast forwarded to the one full on shot of me, probably the coolest venue you could come up with for a competition.

2014-08-04 CFCE (MB)

Strength
Cleans (5x3)
135-135-135-155-155 (felt pretty good here. haven't done a full squat clean in awhile)

Back Squat (3x5)
225-225-225

I was already pretty wiped out by this point.

Metcon
3 rounds for time (115#, scaled to 95#)
10 shoulder-to-overhead
10 front racked lunges
20 deadlifts

Time: 9:01

cf mon

Three position snatch (ground, knee, high hang): worked up to 70kg, felt solid after having not snatched for a little while. Finished with three sets of the complex at 65kg. 

---

4xME strict HSPU

90s rest

4x5 Front squats with 3s pause in bottom

90s rest

HSPU: 8-8-8-6

Squats: 195lb-200-200-200

---

~0.6 mile sled drag with 100lb 

Monday 8.4.2014 (AK)

Wasn't feeling well today.  The rain/change of pressure was giving me a headache so I jumped on the rower to just get the blood moving and see how I felt from there.

Rower 20 minutes

Started feeling better so I kept going with the workout.

EMOM 10 minutes
10 evil wheels
then...

5 rounds:
5 pullups
10 OHS w/ 45 lb bar
15 weighted situps with 35 lbs
time -- 7:20

Wish I had more time to do something else...was thinking about doing a tabata row, but had to get back to my desk.  Boyle is coming to town tonight so likely won't have time to do anything else today.

Diet is going well today.  Breakfast was 1 cup of steamed spinach, strawberries and blueberries with flaxseed, and two eggs.  Lunch was salad (8 ounces of turkey, artichoke, cucumber, onion, tomatoes, green pepper, radish, celery, olives, and olive oil/vinegar).  Snack of two more eggs and an apple.  Will prob have a couple drinks tonight and a not healthy dinner since I'm going out.

Chen told me to post so here I am

chen and i spoke last night and we both seem to be doing more random workouts lately.  i said i'd come back and post so that we can try to do some of the same workouts on the same day to help challenge each other.

for the past 5 weeks i've been pretty dedicated to eating healthy and working out about 6 days a week.  robin is doing the diet and workouts with me, so it's been a real team effort.  in those five weeks, i've lost about 15 lbs, so i'm down now to 220, hoping to get to around 200 lbs by the time of my wedding on october 19.  until just a couple days ago, i hadn't touched a barbell for 4.5 weeks, the main reason being i do not care right now at all about my strength levels.  if i do end up doing some strength stuff it will just be random (i.e. picking up heavy stuff, etc. probably no set strength program until after the wedding.)

my typical day looks like this:
row/airdyne "recovery" for 20 minutes
do a met con or max pullup/pushup challenges or some sort of interval
then do airdyne intervals late at night.

today i did airdyne "recovery" for 20 minutes to warm up
then did
AMRAP 10 minutes
10 deadlifts @ 225 lbs
20 wall ball 10 ft target with a 24 lb ball

score was 4 rounds and 1 deadlift
was dying after.  if i hadn't been doing a lot of air squats lately, this would not have gone as well as it did.  wall balls have always been a tough exercise for me.

will finish with airdyne for 10 minutes tonight doing 30 sec on/30 sec off.

Cf sun

20:00 amrap

3 hang squat cleans 185#

6 ring dips

9 box jumps 30"

27 double unders

8 rounds + 9 reps

---

20 rounds

:45 row

:15 rest

Set the pace boat at 2:00, got pretty challenging after 10 rounds, final tally was 3,777m at 1:59.1 pace, 26 strokes per min. Haven't rowed under 2:00 pace continuously for a long time. Should do this more often. 

cf sat

for time:

double grace (last workout of 2014 crossfit games)

60 clean and jerks 135#

10:10 - suppose i could have gone faster considering two guys i did it with beat me and rich froning finished in 5:05.

---

decided i want a 400# front squat so i'm going to incorporate more conjugate method work a few times a week, namely dynamic effort (low reps, lots of sets, high speed), max effort (1-3 rm), and accessory work for sticking points.

did dynamic effort today:

2 front squats ~50-60% on the minute for 15+ minutes for max speed

did ~5 sets at 155, then 165, then 175, all sets with big and medium sets of chains

---

3 rounds, ~60s rest between movements

10 strict ring dips

10 per side barbell oblique 50kg, idk what you call this (https://www.youtube.com/watch?v=4aJGUPDpMR0)

10 tempo ghd situps at 3030

finished with 5 min ab amrap

5 hollow body rocks

5 leg circles left

5 v ups

5 leg circles right

5 candle sticks

2 rounds

Crossfit fri

Warmup:

3 rounds

10 strict pull-ups

10 strict dips

10 squats

10 samson lunges

10 ghd sit-ups

10 back extensions

---

10 min AMRAP

10 dead lifts 225#

20 wall balls 20#

5 rounds + 7 reps, tried to keep it around 80% intensity, most dead lift in 2 sets of 5, all wall balls in 2 sets of 10

---

Not for time:

Row (calories) 20-18-16...6-4-2

Push jerk 145# 10-9-8...3-2-1

2014-08-01 CFCE (MB)

Strength/Mobility:
Turkish Get Up to Windmill (3x3)
26#-26#-26#
Hadn't done these in awhile.

Metcon 1 
10 min EMOM
1. 4 CTB Pull-ups
2. 4 Pistols (2 per leg)

I did all the CTB pull-ups, ripping my hand in the process. Pistols were done holding on to the rig and using it when I wanted. Best pistol form I've ever had.

Metcon 2
10 min AMRAP
1. 10 Deadlifts 225# (scaled to 185#)
2. 20 Wall Balls 20#

3 rounds + 23 reps
Took some breaks on the deadlifts. Still feeling the unilateral deadlifts from Weds.