08/24: I Are Tired
A. Pullup Holds: 4x20sec
B1. BB Push Press: 95x6+2, 6+1+1, 6+1+2
B2. Lateral Raises: 15sx5,5,5,5
C1. Cable Rows: 60x8,8,6,4,2
C2. Sumo High Pulls: 80x8,8,6,4,2
Those two lifts done with no rest between any sets. Ow.
D. Rowing Machine: 3 sets of 1 minute as fast as possible with 30 seconds rest
My wrists are bugging me a little bit, especially my left one. I’m going to have to remember to not throw form completely out the window while doing this stuff.
I’m still doing ok with my diet, except for a couple brews on Saturday. One trick that helps me stick to healthy stuff is to always ask myself “will this help me get better for this event I’m training for?”
I use wrist wraps for squats, push presses, benches, etc. It keeps the pain away.
[quote]pushmepullme wrote:
I use wrist wraps for squats, push presses, benches, etc. It keeps the pain away.[/quote]
And I happen to have a nice set of Metal wrist wraps. Why I haven’t taken them with me to the gym? I have no idea.
This morning I got my workout out of the way so I can spend the rest of the day vegging out- a favorite pastime of mine.
10 30 yd sprints, 1 minute rest between sprints
1 round of the intro CrossFit workout I did at that gym a couple weeks back
240 yd run- I figured that was at least 200m
10 pushups
20 vertical jumps (no box laying around the football field)
30 paces of walking lunges
240 yd run
08/27: I Want A Hug…And Some Ice Cream
A. Lying External Rotations: 7x12,10,12
B. Band External Rotations: 2 sets of 15
C. Rack Pulls: couple warmups, then 3x5 w/ 185
D. One of the CrossFit workouts with some skank’s name:
5 fat man rows
10 pushups
15 BW squats
As many sets as possible in 20 minutes. I managed 7
E. Rowing Machine: 3 sets of 1 minute, 30 seconds rest
One the lying external rotations I put a pad between my arm and side to hit the movement from a slightly different angle, and it was very effective. I felt it a lot more in my shoulder.
The XFit workout called for pullups, but that wasn’t happening so I did the fat man rows. It still completely kicked my ass.
08/29: Brief But Brutal
I went to the CrossFit gym for a prep workout leading up to the Fight Gone Bad Event. They require non-members of the gym to do 2 of these in order to compete, and after the first one this was a good idea. One of the trainers noticed a flaw in my push press form which is likely one of the reasons for my wrist pain- i’m not getting my elbows far enough forward in the catch position, putting strain on my wrists to keep the bar from falling forward.
After a brief demo of the push press and wall ball, we had our quick workout.
500m row
3 rounds of:
10 push presses w/ 65#
5 wall balls
I managed to finish first with a time of 6:09, which was pleasing since the other guy there was a CrossFit regular. My push press form still needs work, but there’s plenty of time left to make it mo’ better.
08/30: Nobody Likes It Limp
A1. Side Lying External Rotations: 7# x 10,12,10/side
A2. Swiss Ball Leg Curls: 12,12,12
B. Pullup Hangs: 4 as long as possible
C1. T Bar Row: 70x10, 80x10, 90x10
C2. Lateral Raises: 15s x 10,10,10
D. BB Complex with 80#, 4 reps of each
-Deadlift
-Hang High Pull
-Hang Clean
-Split Jerk
E. Rowing machine: 3 1minute sets, 30 seconds rest
I think I found the other source of my wrist pain- the high pull. Instead of keeping my wrists in a neutral position, I’m letting them go limp when raising the bar. Keep them flexed seems to help so I’ll be more mindful of that.
And for cooldown I cut the grass when I got home, listening to the local wildlife serenade me. By that I mean the little yapping dogs next store wouldn’t shut their fucking ass cleaners the whole time I was outside. Yeah, I don’t like them very much.
08/31:
I did the same sprint and medley workout as I did about a week ago
10 30 yd sprints
That brief CrossFit circuit thing
Still kicks my ass.
09/01: Biting Off A Tad Too Much
A1. Side Lying External Rotations: 7#x10,10,12,10
A2. Jumping Lunges: 3x3/side
B. Nautilus Lat Pulls: 180x10, 190x35 reps with breaks when needed
C. CrossFit circuit
1000m row
8 80# thrusters
750m row
6 80# thrusters
500m row
5 80# thrusters
The Workout of The Day called for 95# thrusters with 21 reps, 15 reps, and 9 reps. I tried scaling it down in order to get the reps in, but obviously that didn’t work. lol
09/02: Where’s The Hangtime?
Felt like doing a regular weight lifting session yesterday.
A1. Power Pushups off Flat Bench: 5x5
A2. Flat Bench: 135x5, 145x4, 135x5,5,4
B. Cable Row: 80x8,8,8,10,12
C1. Rope Pushdowns: 50x12,10,10
C2. BB Curl: 70x7,6,6
D1. Side External Rotations: 7x10,10,10/side
D2. Prone Bridges: 2x30sec
Even with the incline from the bench, I can still only get about 4 inches or so of elevation. This is something I definitely spend more time on after training for the CrossFit event.
09/03: I Got 99 Problems But Intensity Ain’t One
A. Pullup Holds: 3xALAP
Fight Gone Bad Lifts: 3 1 minute sets each with 1 minute rest between sets
40# Thrusters: 20,16,13
80# Sumo Dead High Pulls: 9,9,8 >:-(
80# Push Press: 10,10,9
Row macine
20 box jumps on higher box than before
I almost crashed and burned on the jumps and have a nice scrape mark on my shin to show for it.
My wrist is still bugging me and I don’t think the pressing helped any.
I feel warm all the time and can’t sleep all that well.
Last but not least I have no interest in teh online pr0n. I think it’s time for an off day.
09/05:
CrossFit gym workout today, but this time the varsity squad showed up and left me in the dust.
Sets of 15,12,and 9 of these 3 movements, done back to back without rest.
Box Jump
Deadlift/High Pull with 53# kettlebell
Pushups
My final time was 7 minutes and change which sucked ass. It’s those damn box jumps that always get me as I have a tad more weight to move around than everyone else there.
The good news is my wrist feels a lot better, and I think my weekly range session shooting my rifle may have been the reason. The heat from firing 300 rounds permeated through the handguard into my hand and wrist, which seemed to loosen it up. Just another reason why shooting stuff rules- it makes for good rehab. 
09/06: WTF
I was all set to go squat today, but as soon as I stepped outside and saw how pretty it was outside I had to go run at the field.
A. 8 20yd shuttle runs
B. 6 3 cone drill runs
C. 20 30yd sprints
I did 10 of the sprints, puttered around the outside track for a couple laps, and then did the other 10.
I thought this would pep me up and be ready for a glorious day, but now I’m just in a shitty mood. Probably because that’s all I really had planned for the day, and I have to work tomorrow. FML.
09/08
300m row warmup
A. DB Bench: 55x10, 65x6, 70x6,6,6
No rest between next two lifts
B1. T Bar Row: 90x2,4,6,8,10,8,6,4,2
B2. Pushups: 2,4,6,8,10,8,6,4,2
C1. Lying External Rotations: 9x10,10,9
C2. Reverse Crunches: 8,6,6
Oweee
09/09
Kept it really simple today.
A. Trap Bar Deadlifts: 135x20,20,20
B. Pallof Presses: 25x3,3,3,/side with 10second holds at full extension
Never forget.
09/10:
A. Cable Rows: 80x10, 90x6,6,6
B1. 350m row x 3 sets
B2. One Arm DB Snatch: 35x5/side, 45x5,5/side
09/12:
This was the 3rd Fight Gone Bad prep workout at the CrossFit gym. We practiced some more push presses, box jumps, and sumo dead high pulls with kettlebells. Those went well, except for the first practice deadlift where I pulled the kettlebell right into my nuts. Ow. I was hoping the instructor and her wonderful beehind would attend to me, but alas, that was not to be.
3 rounds of:
7 DB push presses with 35s
12 22" box jumps
200m run
I got done in 6:50, next to last. My problem this time was I went too slow at the beginning trying to pace myself. Near the end I had plenty of energy left to run the 200m quickly, so I know I can go faster if we do this workout again.
09/13
17 30 yd sprints
I wanted to do 3 more but the college soccer team had a game to get ready for so I had to split.
One issue I’ve run into the last couple sprint sessions is a lot of tightness in my lower abs. I’m hoping it’s because they’re just getting sore from working properly while I’m sprinting.
I’d like a vid of the kettlebell incident. You can do a staged re-creation if you like.
[quote]pushmepullme wrote:
I’d like a vid of the kettlebell incident. You can do a staged re-creation if you like. [/quote]
Yes ma’am! I still need to locate my dad’s kilt and make the vid a two-fer.
In other news from the diet front…
…I may have found a suitable alternative to my beloved ketchup for everyday meals featuring bunless burgers- olive oil. It’s not the same as Heinz, but it’s good enough to keep the food going down nice and easy without all the extra carbs.
Duh, use mustard. No fat or carbs or anything.
[quote]pushmepullme wrote:
Duh, use mustard. No fat or carbs or anything.[/quote]
I kinda need the fat though.
09/15
A1. Pushups, Feets Slightly Elevated: 15, 10,10,10
A2. Side External Rotations, minus pad under arm: 5x10,10,10
B. Cable Row: 50x10, 60x10, 70x10,10,10,8
C1. One Arm DB Snatch: 50x4,4,4/side
C2. DB Curls: 30sx7,7,7
D. 10 minutes HIIT on the Eliptical
Sweet Jesus, that 10 minutes kicked my ass! What made it better was I felt the eliptical movement a lot more in my glutes and hamstrings than I have before.
