Today’s workout:
stretch, ball smash
1 mile run (alternate sprinting and jogging every 25-50 yards)
Power Clean-
3x95, 3x115, 3x165, 3x165,
Box Squat-
10x115
Back Squat-
5x115, 5x185, 5x205, 1x225(pr), 5x185
Barbell curl-
5x45, 3x75, 1x95, 1x115,
6x85, 6x85, 6x85, 6x85
Standing Alternating Dumbbell Curl-
with 40’s- 8, 8, 8, 8, 8
Close Grip Chin-up-
16, 10, 15, 10, 16
Kettlebell Swings (40#)-
50, 40, 30, 20, 10
Yoga- :15min
Calories- 2495, Fat-131.5, Carbs-163, Protein-184.5
Rest Day
cal.- 2567, fat- 93.5, carb.- 254.5, protein- 227.5
Crossfit:
“14.4” = :14 min amrap of:
60 calorie row
50 toes to bar
40 wall balls (20#)
30 power cleans (135#) — I got through 17 cleans by :14 min
20 Muscle Ups
It’s deload week for 5/3/1, so I am going to hit crossfit hard and go easy on lifting this week.
Handstand pushups- 3, 3, 7(pr), 3, 2
It was supposed to be a deload week for me, but I showed up at crossfit to this beast:
Crossfit wod “Linda”: sets of 10,9,8,7,6,5,4,3,2,1
1.5 x bodyweight deadlift
1 x bodyweight bench
.75 x bodyweight clean
I weighed in at 197 today and I definitely had to scale weight down
Deadlift- 10x255, 9x255, 8x225, 7x225, 6x225, 5x225, 4x225, 3x225, 2x225, 1x225
Bench Press-10x155, 9x155, 8x155, 7x165, 6x165, 5x165, 4x165, 3x165, 2x165, 1x165
Clean- 10x135, 9x135, 8x135, 7x135, 6x135, 5x135, 4x135, 3x135, 2x135, 1x135
Deads worked me. I’m glad I dropped the weight when I did. I should have gone heavier on bench, I still had a lot in the tank when I was done with them. Cleans were about right, but I probably could have gone up slightly.
Crossfit, eh? Very curious how you successfully blend that with 531. Do you hand pick the WODs you want to do?
Our crossfit gym does metcons on Monday, Wednesday and Friday. Tuesday and Thursday are heavier weight days, hitting similar lifts as 5/3/1. Saturday is usually a light metcon and then technique work. So, if I hit 2-3 of the metcons and stay away from the heavy days I do all right. On my 5/3/1 deload week, I will hit 4-5 crossfit days.
I think trying to do both is probably keeping my muscle gains lower than I would like. But I think it is helping in other areas such as my overall fitness level and bodyfat. There have been weeks where I am exhausted and I know I am overdoing it. I will just try to cut back as needed when I feel that way. If I need to I will just hit my main 5/3/1 lifts with no assistance lifts.
If our gym would post the workout before hand, I would hand pick the workouts to better fit my 5/3/1 schedule, but they don’t, so I just show up and hope I’m not doing a workout with dead lifts when I did them the day before. If so, they are cool about me hitting a different workout that I missed that week instead.
Todays workout:
Crossfit
Double Under jump rope practice, ball smash, stretching, band stretching, bear crawls, pull ups, lunges, frog jumps
AMRAP in 20 min.
10 x Push Press (95#)
10 x Kettlebell Swing (1pood)
10 x Box Jump (24")
I managed 10 rounds + 2 push press
My back and traps were super tight from the last two days of Cleans and Deadlifts.
Welcome to the forum.
If I might give some advice - pick crossfit or pick 5/3/1, you can’t do both. You may make gains for a little while but in all honesty, they each train different energy systems and will debilitate your training over time.
Crossfit is in no way shape or form a strength training routine. I tell you this from my own personal experience. I decided to try crossfit when my lifts were at a very good base level for someone my age. EVERY one of them went down over a two month period and it took me nearly three to recoup to my pre-crossfit levels.
Pick one, you’ll be better off in the long term. If I may be blunt, pick abs or pick strength. I prefer strength…
[quote]late2thegame wrote:
Welcome to the forum.
If I might give some advice - pick crossfit or pick 5/3/1, you can’t do both. You may make gains for a little while but in all honesty, they each train different energy systems and will debilitate your training over time.
Crossfit is in no way shape or form a strength training routine. I tell you this from my own personal experience. I decided to try crossfit when my lifts were at a very good base level for someone my age. EVERY one of them went down over a two month period and it took me nearly three to recoup to my pre-crossfit levels.
Pick one, you’ll be better off in the long term. If I may be blunt, pick abs or pick strength. I prefer strength…[/quote]
I agree. I would probably be better off to pick one and stop the other. I doubt I do that at this time though. My problem is that I really enjoy Crossfit. At the moment, all of my 5/3/1 lifts are going up steadily and my crossfit skills are also improving steadily (breaking pr’s in all lifts, handstand pushups, double unders, etc.). I know I am doing a ton of cardio and metcons, but one of my goals right now is to drop quite a bit of bodyfat. I suppose when I stall out on my lifts I will probably have to slow down on the crossfit.
3/27 - Rest Day
3/28 - Crossfit
practice double unders, practice muscle ups, stretch, ball smash
workout “14.5” for time:
reps - 21, 18, 15, 12, 9, 6, 3 of:
Thrusters 95#
Bar facing burpees
time- 22:25
cal. 3263
carb. 370
fat. 134
pro. 148
3/29 - Crossfit
Double under practice, stretch, ball smash
workout “Zimmerman” - 25 minute AMRAP = 6 rounds + 15 reps
11- chest to bar pull ups
2- deadlifts
10- handstand pushups
(I hit all 10 handstand pushups unbroken in the first round which is a PR)
after crossfit -
Kettlebell Swing- 15x40
T push ups- 10
single arm KB floor press- 10x40 each side
Kettlebell skullcrushers- 15x40, 15x40, 15x40, 15x40, 15x40
cal. 2498
carbs. 196
fat. 103
pro. 177
3/30/14 - Rest day
1 mile walk
3/31/14 - Crossfit
Practiced Double Unders
Practiced Muscle Ups, did box m.u.'s
“Tabata This”
Tabata style (20 second work, 10 second rest x 8, 1 minute rest between exercises, count only lowest rep)
Row for calories- 6, 7, 7, 7, 6, 6, 6, 6 = 6 (goal was 8)
Squat- 18, 18, 18, 16, 15, 15, 15, 15 = 15 (goal was 18)
Pull up- 6, 6, 6, 6, 6, 6, 6, 6 = 6 (goal was 6)
push up- 15, 15, 11, 10, 9, 9, 9, 9 = 9 (goal was 15)
sit-up- 10, 10, 10, 10, 10, 10, 10, 10 = 10 (goal was 10)
Total = 46
My goals were from previous times I’ve done this workout, so I really felt like I could hit those goals. I totally gassed out for some reason. Especially on push ups. I’ve never gassed out so bad, and I’m not sure why. I tried 1 R.M. Vortex for the first time before this and I was expecting to do way better. I wonder if my body didn’t react well to the Vortex. I don’t think I will use it again. I also ate poorly the two days before this and didn’t get a lot of sleep, so that probably has something to do with it.
4/1/14 - Wendler 5/3/1
Shoulder Press- 5x55, 5x65, 3x80, 5x85, 5x95, 7x110
Deadlift- 5x120, 5x145, 3x175, 5x190, 5x220, 14x245
I felt like I had at least 2 more deadlifts in me, but for some reason I just dropped it at 14 without giving myself a chance to decide to do more. Apparently my brain just decided I was done even if my body said I could do more.
If you really enjoy Crossfit, then by all means do it. Life’s too short, etc etc.
Welcome. I’m very impressed with your volume of work.
[quote]DaggerD wrote:
I agree. I would probably be better off to pick one and stop the other. I doubt I do that at this time though. My problem is that I really enjoy Crossfit. [/quote]
If that’s the case then stick with crossfit. It will certainly help with bodyfat issues over time. You can’t do 5/3/1 and crossfit, it just won’t work as it sends mixed signals to your body. Not to mention, when your 5/3/1 weights are dialed in, your body needs recovery time. I found it a challenge just to do prowler one day a week on top of 5/3/1. I can’t imagine doing crossfit in lieu of prowler in addition to 5/3/1, even if I were in my twenties… 
4/2/14 -
stretch
Kettlebell swings- 20x40, 20x60,20x60
5/3/1 Bench Press- 5x80, 5x100, 3x120, 5x130, 5x150, 10x170, 1x205, 1x215
Push Ups- 40, 30, 20,10
4/3/14- rest day
4/4/14-
stretch, ball smash,
Power Clean- 3x95, 3x110, 3x150, 3x170, 3x165
5/3/1 Back Squat- 5x95, 5x105, 3x125, 5x135, 5x165, 20x180
I haven’t had as much time to workout this last week.
4/5 - Rest Day
4/6 - Rest Day
4/7 -
5/3/1/ Bench Press - 5x80, 5x100, 3x120, 3x140, 3x165, 8x180
Shoulder Press - 10x45, 10x75, 10x75, 10x75, 10x75
4/8-
5/3/1 Deadlift- 5x120, 5x145, 3x175, 3x205, 3x235, 15x260,1x335 (PR- probably could have gone higher if I didn’t do the 15x260)
4/9 -
5/3/1 Back Squat- 5x95, 5x105, 3x125, 3x145, 3x170, 12x190
Legs felt a little shot from Deadlifts yesterday. I wouldn’t have done squats today, but it fit in better with my training partners schedule.
Practiced Muscle-ups
Handstand Pushups- 7
4/10 - rest day
4/11 -
Stretch
Kettlebell Swing- 20x40
5/3/1 Shoulder Press- 5x55,5x65,3x80, 3x95, 3x105, 5x115 (last cycle I hit a 6x115 and a 5x120, so for some reason I have gone down in my shoulder press this week. Not sure why.)
Bench Press- 10x145, 10x145, 10x145, 10x145, 12x145
Ring Dips- 5, 5, 5
Ring Push ups-10
Pull ups- 16
[quote]DaggerD wrote:
so for some reason I have gone down in my shoulder press this week. Not sure why.)
[/quote]
(Beat on drum) Because you can’t do 5/3/1/ and crossfit at the same time.
4/12 -
Power Clean - 3x115, 3x115, 3x145, 3x175, 2x180
4/13-- Rest Day
4/14-
Stretch
Ring Rows- 10
Dips- 10
Weighted Pull Ups (bw 197#)- 5x14, 5x18, 3x27, 3x36, 3x40, 1x54, 1x72, 1x 85, 1x107(lowering only)
3 rounds in 11:40 with 95#s of-
5 hang power cleans
5 front squats
5 push press
5 back squat
5 push jerk
5 RDL’s
later in day
5/3/1 Bench Press- 5x80, 5x100, 3x120, 5x150, 3x170, 1x190, fail at 220x3, 6x180
Shoulder Press- 10x75, 10x75, 10x75
5/15-
Jumping jacks, kb swing 25/40, jump rope, ball smash, stretch
5/3/1 deadlift- 5x120, 5x145, 3x175, 5x220, 3x245, 13x275
5/16-
jump rope, ball smash, stretch
Back squat- 10x120, 10x135, 10x140, 10x140, 10x145
4/17-
jump rope, stretch, kb swing 20x40, ball smash
Box jump- 10x16", 10x20", 10x24"
Power Clean- 3x115, 3x145, 3x180(3 rep pr), 1x190(pr), failx195x3
5/3/1 shoulder press- 5x55, 5x65, 3x80, 5x95, 3x110, 5x120
Bench Press- 10x145, 10x145, 10x145, 10x145, 14x145
Push ups-35