Its the first day of my last year at ODU, time for a new 3RM shoulder press.
EDIT: Results of the 6AM class at Crossfit Rife.
Shoulder Press, 3RM test: 95-115-120-125-135-140(f)-140PR
PRed at 140 for a set of 3 after a failed set. 1RM used to be 155, haven’t tested that in a while, but based on my 3 rep, it’s prolly up :)
Run 1 mile: 7:25 not a PR but whatever.
+10 GHD situps post run, for teh abzorz.
Rest Days 4/14/12-4/15/12
Check out hopper’s new Ready-Go WOD shorts. Great company out of Richmond Va that has some quality merch. COP YOU SOME OF DAT!!!
Should have dressed up as Jason or something for this workout, but didn’t figure out what the date was til now :(
Overhead Squat 5x5
135-135(3-2)-135-135-135
Some guy thought it would be cool to come use the end of the ONLY lifting platform to do step off lunges with a weighted vest and dumbbells. Normally, not a problem, but RIGHT IN THE MIDDLE OF MY WORKOUT!!?!?!?!
Didn’t even ask, just came up and did them. He’s lucky I didn’t drop the bar on his head.
AMRAP 12min
5 Front Squat 185lbs
10 pushups
20 double unders
Result: 4 rounds 5 squats.
Got this one from CrossFit Cookeville’s page. Great WOD, couldn’t do it RX though, 205 is too heavy for me to use in a WOD just yet, but Im getting there. Lost a lot of time when I failed a squat and had to pick the weight up. Squat rack safety bars are helpful, but impossible to clean heavy weight off of. No room for hip extension. Oh well. Good workout though.
Strict Press 1RM
135-145-150-155(PR 5-10lbs?)-160f-160f-160f
Tried to hold 135 for a few sets of 3, 135-135(1-f) <-how you know when it’s time to stop
Then, after a few minutes rest (<10)
21-15-9 rep rounds of:
115lb Shoulder to overhead
Kettlebell swings 1.5pood
Pullups
9:27
This was a hell of a grip workout. Good one though. Maybe could have rested a bit more between strength and WOD. Gotta make sure that happens more often.
Deadlift 1RM
For some odd reason, I didn’t write the weights down, or at least can’t find where I did. I know I got up to 385, and that’s where I failed, roughly 6-8 inches off the ground.
I worked up slowly this time, as opposed to last time when I tried to make a 20lb jump off of a 5 lb new PR of 365lbs. I know that I pulled 370, and I may have gotten 375, but I will claim only the 5lb PR and be conservative.
Had an interesting encounter on the 10th though, A couple of really huge (6’5”) dudes were bench pressing while I was lifting, and they were kinda hefty, not chiseled but bigger guys. Anyway, they thought that what I was lifting was impressive enough to compliment me on the weight. They asked my body weight and were impressed that a 185lb guy of my height (6’2”) could lift that much, and didn’t think they could themselves.
That made me feel really good about myself, and though my lifts arent where I want them to be, I know I’m on the right road to get there. Thanks random huge guys at the gym for your compliment!
370lbs PR
First workout post in 6 days. Been ill with the bronchitis. Hacking and all that. Still kinda crappy today, coughing a lot, but couldn’t rest anymore. Went to the gym and got some shit straight.
Back Squat 5x3
205-225-235(3 rep PR)-245(1-f)
I noticed that Im losing power in the bottom of my squat, so to stop the plateauing, I raised the safety bars a bit and started my squat at the bottom position. Resting the barbell on the safety bars and starting from there, going to a standing position.
From-the-bottom squats (Sets of 1)
225(f)-225(f)-205(f-f-1)-205-205
This REALLY Helped me see how to turn my hip flexors on and how to produce power from a fully closed hip position. Great neurological tax and got easier as I taught my body how to use those muscles.
“Grace”
30 reps for time
4:35 - my partner beat me by 3 seconds… oh well, I’ll have to deal with a 1:28 PR!!!!
Previous: 6:07
OK, So in the midst of my 17 Credit hours, 2 jobs, and such, I havent been on here much. Sorry guys. Here’s what I’ve been up to.
Gaining Weight Again!!!!!! -> Im at 187.6 now up from 185. Yuussssss.
Strength moving on up. Continuing to see gains in my lifts.
Metcon/Bodyweight workouts getting harder -> Definitely need to focus some larger effort into my bodyweight workouts. Can’t be getting slow if I’m trying to get to the CrossFit Games!
3/27/12
Back Squat 135x10-155x10-175x10-185x10-225(5-2-1-2)
Got damn close to my 1RM, but for 5 consecutive reps! Ill take it.
3RFT
10 yoga ball situps (no GHD :()
20 pushups
30 1.5 pood Kettlebell swings
11:02
3/28/12
Push Press 5x5 -> 135-155 (2-2)-135-135-135
This felt pretty weak to me, considering I’ve had a 1RM Press of 155 for a little while now. :/
Row 2k 7:41 <- PR time! Prolly could do better :)
3/29/12 Rest
3/30/12
Power Cleans 5x3 175-185-205-215-225(PR) Feeling much awesome about this.
21-15-9
Power Cleans 115lbs
Thrusters 115lbs
15:35 <- ouch. +5min from last time I did this. I think the issue was I didn’t rest enough between my PR Power Cleans. Oops.
3/31/12 Rest
4/1/12 Rest
4/2/12 Thrusters 7x3 135-155-165-175-185 (1-drop fail) Def tried to catch this PR lift before it went behind me and I dropped it, tweaked my shoulder a bit, but otherwise ok. Bodyweight Thruster PR for the win!
2008 Games WOD: 5RFT
275lb Deadlift 5 reps
10 Burpees
5:24 <- PR at prescribed weight. Last time was 5:09 at 225lbs, so Ill take only a 20 second slow down.
4/3/12 Bench Press 7x3 185-195(3rd rep sucked)-190-190-190-190-190(2-f)
I was hoping to get closer to my 1RM with this, but Ill take holding out at 190.
5RFT
45lb Overhead Lunges
21 Burpees
13:47 Straight from the main page, Ill take it, but it’s a little slow for my taste. Would have preferred something between 10-12 minutes. Will work harder.
That about does it folks, Ill be getting regular again after my physics test tomorrow!
WOD 3/24/12 Games WOD 12.5
MEN - includes Masters Men up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
I made it through the 15 thrusters and got 1 pullup. I tore the shit out of my hands 2 min into the workout. Both hands. Bleeding. etc. Was quite upset about this cause I know I could have done much better than 76 reps, but oh well. There is always next year. Would have been a great workout if I had been able to go full throttle, but after tearing my hands, the bars got slick and I couldn’t really grip well.
The open is finished though, and Im pretty proud of how I did for my first time around.
After 5 workouts, I am 638th in the Mid-Atlantic Region with a score of 3827.
Worldwide, I am 7611th with a score of 46392. Later when I get creative Ill post some more about my experience and a more detailed breakdown of my scores. Awesome time, will definitely compete again next year, and hopefully, will make it to the Games.
Open Wod 5 Coming up this week. Thruster Ladder similar to last year.
AMRAP 7Min:
3,6,9, etc rep rounds of
100lb Thruster
Chest to Bar Pullups
Painfest. Let’s do this.
As of the end of week 4, I am currently ranked 545th Regionally with a score of 2727; and ranked 6613th worldwide with a score of 32805. Exciting stuff. Smaller numbers next year for sure. Wish me luck on 10.5.
Third day on. Feeling a little beat up. Didn’t get any PRs today :( Rest and Recovery imminent
Press 1RM
135x3-145-155(f)-155(f)-150(f)-150(f)
This seems to be a mix of mental block and third day on syndrome. Tired from pushups and pullups from Cindy yesterday, shot my shoulders. Will give it another go next week.
“Fran”
21-15-9
75lb Thrusters
Pullups
6:11
This was 2 seconds slower than my previous time back in January. This was mostly mental weakness. I could have done better, but let the workout get into my head. Will attempt again soon.
