Do you have low blood pressure from OMAD? This is super weird, never had anything like it from hill sprints of sled sprints, but blood pressure is never an issue for me.
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Interesting thought, not sure about my blood pressure. It’s never been an issue, and I’ve been off OMAD for a few weeks now, so that’s not the cause in any case.
Probably just fighting something off… It’ll be interesting to see how I feel in the morning.
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5x5/3/1 Anchor - c25w2d6
Friday - 02 June 2023
Workout: Hard conditioning, 1655-1725 (30 minutes)
Hill sprints - 8x110 m
Time: 21:52
Now I am become Death, the destroyer of worlds.
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5x5/3/1 Anchor - c25w2d7
Saturday - 03 June 2023
Workout: Lifting barbells and stuff, 1515-1610 (55 minutes)
(Modified) Jimmy WOD - AMRAP, 30 minutes
odd) 5 deadlifts - 265 lbs; 7 pull-ups (strict, various grips); 9 push-ups
even) 5 presses - 105 lbs; 7 CS DB rows - 2x50 lbs; 9 air squats
Rounds: 13 + 5 (16 full rounds in +7:59)
And I thought I wouldn’t be deadlifting this week! But first, a few words about yesterday.
I didn’t lift, because I didn’t feel like it. Not that I didn’t feel UP to it, I just didn’t want to, so I didn’t. Bleh.
But, I also didn’t do nothing—I got inspired so decided to try those hill sprints again. (I was curious to see if I’d get sick overnight again. Turns out, I did not, so Wednesday night was either a fluke or a bug or something else entirely.)
And no, that time is not a cut-and-paste error: I got 8x110 m sprints in 21:52 on Wednesday, and I got another 8x110 m sprints in 21:52 on Friday. Weird, but true.
This time around I went one sprint every three minutes. That pacing obviously did nothing for overall time, and I don’t think it really did anything for keeping the sprints more even, either: To the extent that I had the presence of mind to pay attention to my watch, the fastest was about 38 seconds, and the slowest was about 52 seconds, and I’m sure I hit everything in between, too.
Anyway, it was pretty much the same story today: My week got blown up, so I decided to just play it by ear. I was planning on running half of the Jimmy WOD on Thursday afternoon, so I got the idea to run the full thirty minutes and alternate between deadlifts and presses. Realizing now I should’ve done bench press instead of overhead press, but whatever—I still got a second day with some pressing in by the end of the week. The rest of it paired nicely, too: BW push/pull/lower (push-ups/pull-ups/air squats) and heavy push/pull/lower (press/CS DB rows/deadlift).
I took the Rx 265 lbs for deadlifts as a percentage of my current deadlift TM (about 78%) and used that to calculate the weight for pressing (0.78 * 130 lbs → 105 lbs). Thinking a version of this would play well with the (Modified) Garage Barbell 3 WOD for that interlude between the end of 5x5/3/1 and our vacation.
Speaking of: That in-between period will get cut by a week because I’m going to rerun Week 2 of the 5x5/3/1 Anchor next week, but I’m still gonna find a way to dig myself into a deep hole with the barbell and then eat my way to recovery all over Europe!
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I’ve become such a fan of doing modified WODs in my garage when I don’t make it to the CF gym. One thing Crossfit has taught me: you can absolutely get all the results in a short amount of time if you really push it.
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5x5/3/1 Anchor - c25w2 - summary
Placeholder(-ish). I may come back to get down some thoughts about the week, odd as it was.
Because things got messed up, I’ll be repeating Week 2 of the 5x5/3/1 Anchor cycle. My goals for the week are as they were last week, and the week before that, and the week before that, and…
- Complete all 4 lifting workouts
- Complete 4 days of extra conditioning
- Complete 3 days of easy conditioning, direct triceps work, and direct calf work
- Complete 3 days of hard conditioning
- Continue to eat properly
I think I’m in the running for the most boring log here—is there a contest thread for that, @TrainForPain?
Anyway, we now return you to our regularly scheduled programming.
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5x5/3/1 Anchor - c25w2d1 (redux)
Sunday - 04 June 2023
Workout: Easy conditioning, 0700-0755 (55 minutes)
1-pump burpees + 28-kg KB swings - 2x(25 + 25), 25-second rest between
Bike@120-140 bpm - 25 minutes
Weighted vest walk - 30 kg - 15 minutes
Fasted.
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5x5/3/1 Anchor - c25w2d1 (redux)
Sunday - 04 June 2023
Workout: Calves, triceps, & hard conditioning, 1500-1555 (55 minutes)
Towel hop tabata - 4x40/10
3 rounds of:
a) Overhead triceps extension - 2x25 lbs - 20, 20, 20
b) Single-leg CR - L/R - 35 lbs - 10, 10, 10
Towel hop tabata - 4x40/10
Pwn’s The Last Castle - AMRAP, 15 minutes
a) Farmer’s walk - 25 yards - 2x87 lbs
b) 8 lunges - L/R - 2x30 lbs
c) Farmer’s walk - 25 yards - 2x87 lbs
d) 10 shrugs - 2x87 lbs
Rounds: 5 (in 17:19)
My traps were on fire!
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Only if “least consistent logging” can also be a category
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If it wasn’t for @Cyrrex or @Koestrizer adding some much needed merriment to my log, I would say I am in the running too. I think we all find our own logs boring but it is surprising how much we like to read about some other rando on the itnernet doing a WOD we haven’t tried ourselves. I always find if I want to increase the conversation in my log then I do just that. Ask a question and tag in some people you want to hear from. We are all busy but will usually find the time to throw down a mildly coherent response.
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not boring to me. makes me feel lazy. takes a special human to do that.
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My wife does this to me daily. LOL
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Agree!
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SAME!! I have 7 stitches in my right knee thanks to a missed box jump. That’s when I retired the “hard box”. lol
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damn girl that is a next level box jump, hope you tell everyone that the scar is from a shark bite
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I’m just that terrible at box jumps! lol
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Shit, and here I am planning to box jump in an hour. Thanks for scaring the bejeesus out of me!
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And if anyone here has a boring as shit log, it is me. It is basically the same stuff over and over again, year after year.
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5x5/3/1 Anchor - c25w2d2 (redux)
Monday - 05 June 2023
Workout: Squat, 0515-0625 (70 minutes)
Indigo-3G - 0500
Surge - 0530-0616
Warm-up
Throws + jumps
Begin: 0535; End: 0622; Duration: 47 minutes
Squat - 105x5, 135x5, 165x5 | 195x5, 225x5 | (255x5)x5
Dip - 75 lbs - 12, 12, 6
HLR - 20, 10
Pull-up - BW - 12, 12, 6
Push-up - 30
Good morning - 145 - 15, 10
BPA - red - 10 high + 10 mid + 10 low
Assistance totals:
Push - 60 reps
Pull - 60 reps
Single-leg/core - 55 reps
Semi-fasted: black coffee upon waking, then Indigo-3G and Surge as above.
That was hard today. But it’s been almost a week since I’ve done a 5/3/1 lifting workout, so… Maybe that’s what I get?
Warm-up sets in 11 minutes, main work in 9 minutes, 5x5 top sets in 21 minutes (!), assistance superset throughout. Squats moved pretty well, but everything else was terrible. Or it felt terrible, anyway. Not sure what it was, but today was one of those I-can’t-catch-my-breath kind of days, and that made it all that much worse. Also meant I was moving slowly, because… I was trying to catch my breath?
I’ve got the Joe Loftis WOD planned for this afternoon.
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