Strength, Metcon

Afternoon

Strength

Max Pullup Test: 12

Squats 5 x 5
Load: 215

Cleans 5 x 3
Loads: 120, 140, 140, 140, 140

Metcon

3 Rounds for Time

20 DUs
30 Walking Lunges
25 Burpees
20 KB swings 44#
15 Push Press 35# DBs
10 Pushups
20 Box Jumps

Round 1: 6:37
Round 2: 8:43
Round 3: 8:58

Total: 24:18

Workout comments: I'm going to attempt a pullup program laid out by 50pullups.com. A few months ago I tried the Military Pull Program and it helped significantly with the number of strict pullups I could do. I believe in the course of 10 days I progressed from 8-10 max pullups to 15 pullups. I'm still average around 10-12 pullups over multiple sets, but I thought this seemed like a nice long term program that could easily fit into a normal workout schedule. I'm also going to be incorporating much more running into my schedule as the Spring rolls around, and with the numerous parks around my neighborhood, incorporating this into my routine shouldn't be too hard.

Double Metcon, Basketball

Early afternoon

Metcon

Ladder
10, 9...1 Hang Clean (100#)
1, 2, 10 Burpees

10:11

AMRAP in 15 minutes

5 Push Press (100#)
10 Push Ups
15 Situps

11 full rounds + 28 reps

Late evening

About 2 hours of basketball. Manayunk league starts up next week, which coincides with the league that JNJ sponsors. See if I can keep myself injury free until the summer.

Double Metcon, Basketball

Early afternoon

5 Rounds for Time:

10 Jump Squats
10 Suitcase Deadlifts (50 DBs)
10 KB Swings (50)
10 Burpees
10 Situps

13:31

Short rest

AMRAP in 7 minutes:

7 Pushups (hands off the ground in between)
7 Push Presses (50 DBs)

8 full rounds completed

Evening

About 1.5 hours of basketball. Jammed my right ring finger about 2 minutes into the first game. It's pretty swollen and hurts today so no pulling exercises.

Modified Fight Gone Bad, Basketball

Early afternoon

Modified Fight Gone Bad

	R1	R2	R3
Wall Ball	45	38	50
SDHP	37	32	30
Box Jumps	20	17	12
Push Press	15	14	14
Double Unders	20	15	16
Total	137	116	122

Workout comments: Modification of the Fight Gone Bad workout. Total was 375. The rower is replaced with the double-unders. Had to take several breaks throughout the workout, which hurt my total reps. I just couldn't keep these up.

Evening

About 2 hours of basketball with the work league. Just an open gym tonight. I haven't played in almost 3 months, which is to say the game was pretty sloppy. Took some protein in after the game and slept well. Not as sore the following day as I expected to be.

Strength, Two Metcons

Early afternoon

Strength

Deadlift 4 X 5
Load: 260

Incline Dumbbell Bench Press 10, 10, 5, 5
Load: 110, 130, 130, 130

Pullups 4 X 10
Sets of pullups were spread throughout the workout

Metcon
50 walking lunges
21 Push Press (80) 21 Pushups
Repeat this round with 18, 15, 12, 9, 6, 3 (50 walking lunges between each round)
17:14

5 rounds
15 second plank hold
AMRAP situps 30 seconds
30 seconds rest

Total situps across 5 rounds: 96

Metcon

Early afternoon

1, 2...10 rep rounds of the following:

Push Press 100
Pushups
Front Squats 100
Double Unders
Power Cleans
Situps
Box Jumps
KB Swings 50
Pullups
Burpees

Workout comments: I didn't make it through to the 10th round. The 9th round took me close to 8 minutes to finish, and I was already at 38:30. I had a huge pile of sweat and aching hamstrings to show for it. Extremely tough workout to finish. Maybe a future goal of finishing in under 30 minutes? The pullups were also strict.

Strength/Metcon

Early afternoon

One armed pushups 4 X 5 (each arm)


5 Rounds for time
5 Muscle Ups
10 Push Presses (120#)
15 Situps

8:05

Incline Dumbbell Press 4 X 5
Load: 130#

Planks 4 X 30s
*Supersets

Workout comments: Not sure on proper form for pushups, but had some slight shoulder pain on these. Seems light I haven't attempted an honest metcon in forever. This one wasn't half bad.

Bench Press, Weighted Situps, Weighted Pullups, Push Press, Swimming Intervals

Early afternoon

Bench Press 4 X 5
Load: 195#

Weighted Incline Situps 4 X 15
Load: 25

Weighted Pullups 4 X 5
Load: 35

Push Presses 4 X 10
Load: 115#

Swimming Intervals

AMRAP in 20 minutes:

Swim 50 yards, rest 30 seconds.

15 total rounds

Workout comments: All the intervals were between 47 and 52 seconds. Not sure if this is decent pacing since the distance is so short. I tried to focus on decreasing stroke count over the length of the pool.

Bench Press, Weighted Incline Situps, Metcon

Early afternoon

Bench Press 10, 5, 3, 3, 3, 3
Loads: 105, 175, 215, 225, 225, 225

Weighted Incline Situps 4 X 15
Load: 25
*Supersets

Performed one set of 15 kipping pullups after the first set.

Metcon

15 Pullups
15 Back Extensions
10 Push Presses-Uneven Load: 40 on one side, 30 on the other, 100 total.

10:36

Workout comments: Nothing to report. Measured body fat percent using hand held device in Spring House this past week. 17.1% . We'll see if that increases or decreases while wearing this boot.

Bench Press, Back Extensions, Metcon, Med Ball Pushups, Wood Chop,

Early afternoon

Bench Press 10, 5, 5, 5, 5, 5
Load: 105, 175, 205, 215, 215, 215, 215

Weighted Back Extensions 4 X 15
Load: 25
*Supersets

Metcon
5 Pseudo Muscle-Ups
10 Push Presses (100#)
15 Situps

7:58

Depth Jump Pushups (with med ball) 5, 10, 10, 10
Wood Chop, 10 both sides (185#) 20, 20, 20, 20

Bench Press, Push Press, Military Pullup Workout

Early afternoon

Strength

Bench Press 10, 5, 3, 3, 3, 3, 3
Loads: 105, 175, 205, 215, 215, 215, 215

Weighted Back Extensions 5 X 10
Load: 25
*Supersets

Dumbbell Push Presses 4 X 10
Load: 100

Strict Chinups 4 X 5
*Supersets

Early evening

Military Pullup Workout
Pyramid
Pullups 1, 2, 3, 4, 5, 6, 7, 6,...1
Pushups X 2
Situps X 5

Notes: I can defintely feel a difference in the pullups since a few weeks ago. I had attempted this pyramid once before and could not even make it past 5 pullups. I'm hoping I can smash that first benchmark of 10 in a week or so.

Cleans, Push Press, Short Run

Cleans 3 X 10
120#

Push Press 3 x 10
120#
*Supersets

Short 5K run with Paul and Chris R. Mostly hilly with short trails mixed in.

Squats, Long Metcon

Early afternoon

Strength
Squats 1, 1, 1, 1, 1, 1

Loads: 155, 195, 215, 235, 255, 275*, 285*
* Both PRs.

Metcon

Row 800m
50 Box Jumps (18in)
50 Pullups
50 KB swings (35#)
50 Walking Lunges
50 Planks Holds with Knee to Elbow (50 per leg)
50 Push Press (35# DBs)
50 Supermans
50 Burpees
Row 800m

Long Metcon

Early Afternoon

20 Double Unders

5 Rounds:
10 Pushups
15 Push Press (50# DBs)
20 Squat Thrusts with Mtn. Climbers
15 Suitcase Deadlifts (50# DBs)
10 Half Moons (18#)

20 Double Unders

25:27

Workout comments: Half moons consist of picking up a med ball from the ground on your left side, raising it over head, and bringing it down to the ground on your right side. Repeat in opposite direction. That's two reps. It was extremely hot in the fitness center today. Both sets of double unders went unbroken, which is surprising considering I had a strange rope and different shoes on. The push presses and squat thrust/mountain climbers were the toughest: the former due to strength and the latter due to cardio. Was not expecting it to take this long.

The weather is continue to roll in at 100+ degrees and looking to continue that way without any break. I don't think I will even attempt any runs outside in the next few days.

Bench Press, Central Bucks Cross fit

Late afternoon

Strength
Bench Press 5, 5, 5, 3, 3, 3

Loads: 155, 175, 195, 215, 220, 225

Metcon

4 Rounds
Push Press (75#)
Double Unders
Box Jumps (24in)
KB Swings (50#)
Burpees

23, 53, 16, 22, 14 = 128
22, 56, 13, 14, 13 = 118
24, 46, 13, 16, 11 = 110
26, 41, 10, 16, 11= 104

Total: 460

Workout comments: I was talking to Mike from Central Bucks Crossfit today and this workout basically is modelled after the "Fight Gone Bad" workout. This workout was one of the first few in the Crosfit era, given to a ultimate fighter who, after finishing the workout, said it was like a fight gone bad. The Fight Gone Bad workout consists of3 rounds of SDHP, Push Press, Wall Ball, Rower and Box Jumps. A good score is around 300 and Mike's best was 315. Since Malvern has a rower, maybe I'll give this workout a try soon. They are hosting this workout at CBC on Sunday at 11. If I didn't have tickets for the Phillies game, then I would defintely want to go to this.

PR for the 3RM in the bench press today. This follows a PR in the 3RM in the squat on Monday. Honestly, I was loading the bar without thinking and put 215 on the bar as if I were performing the squat, where I continuously move up in 20lb increments. I didn't realize I had 215 on the bar until the 3rd rep and by then it didn't matter. So I figured I'd go for it, adding 220 and then 225 to the bar. 225 was a struggle, but I got pressed out.

Boot Camp

Early afternoon

Workout: Boot Camp

4 Rounds: AMRAP in 1 minute

Push Press (45# DBs)

KB Swings (55#)

Box Jumps (24in)

Plank Pushups

Squat Thrust w/ Mountain Climber

16, 16, 9, 9, 6

Finished things up with Tabatta situps: 12

Workout comments: I always treat these kinds of workouts on the Tabatta scoring system, because there is really no way to keep track of all the reps during each round. Had no energy today. Little sleep and no breakfast probably are to blame for that. I don't think I have ever had the sensation of honestly wanting to walk out of a workout because I was doing so badly. I probably should have, because I took a spill during the third round of box jumps. Could have been worse, but it was still throbbing pretty bad for the rest of the workout.

Strength, Rowing, Crossfit Inspire Metcon

Early afternoon


Workout:
4 X max strict weighted pullups (25#)

8, 8, 5, 5


Back Squats 4 X 5
Load: (210#)


Rowing: 30 minute steady state
2:02:3 split; 7358m


Late afternoon


Crossfit Inspire
Workout


Med Ball Cleans (20#), DUs, Push Press (#75)
25-15-5
5-15-25
25-15-5

23:36

Workout comments: I guess I'll make it a habit of working back squats and pullups right before a rowing workout. The rowing was just steady state, but I could defintely feel the squats and pullups about half way through. It's amazing how comfortable I feel after only a few sessions on the erg. I can almost hear the coaches yelling at me to keep my shoulders relaxed and accerlate through the drive. It took four years to pick up these skills and only 4 sessions to get back into the routine of incorporating them. I guess there is much to be said for the power of repetition. I've heard and read many times that it takes 10,000 reps of doing something in order to make it a habit. I guess after that it stays ingrained in your brain until you do it differently another 10,000 times.

The afternoon workout was another group workout at Crossfit Inspire. I wasn't sure what "dubs" were, but I quickly learned they were double unders and felt much better about the workout, especially since they had a huge stock of speed ropes. These are infintely better to swing around then the traditional jump ropes I have been using. The med ball cleans were the limiting factor in this workout, surprisingly, because they essentially require two squats during the movement. I wasn't getting any criticism for locking the push press up overhead, but was hearing some for not locking out my hips during the cleans. I'll take it. I should have glanced up at the leaderboard before the workout, and I would have realized that the best time of the day was close to 19:00. It was tough to gauge where everyone else was in the workout, because there were so many different cycles and sets, so I just went off myself. I was pretty pumped when I finished to find out that I had recorded the third best time of the day.

This is pretty much it for the week trial at Crossfit Inspire. Ultimately, I would love to workout there, but I'm just not sure I can afford it. With the new house and potentially a new car soon, I'm going to need to save up every penny to waste down in Avalon. Maybe I could write a letter to the mayor urging him to lessen the cost of a beer from $5.50. It really takes a toll on your wallet.

A double whammy metcon

Late afternoon

AMRAP in 12:00

10 Pushups
10 Renegade Rows (40#)
20 Mountain Climbers

14 + 2 reps

5 rounds for time: 45# DBs

5 Deadlifts
5 Hang Power Cleans
5 Push Press
5 Squats

25 Situps

*If the weight touches the ground in the middle of a round, 5 burpee fault.

7:26

Workout comments: I tried a similar workout a few weeks back with increasing weight, but still with the idea that you could not drop the dumbbells. I made it up to 65# I think, so 45 seemed like a good place to start. I usually make it a point to go hard during the first round, gauge the estimated time to finish, and try to beat that time. In this case, I finished the first round in approx. 1:34 and the second round in 1:30. I could feel it getting tougher, but wanted to beat 7:30 for the 5 rounds. I really had to push it out at the end. The last round of situps killed me.

The first metcon was tough. I should have gone for lighter weight if I wanted to get a more cardio-focused workout. The pushups were all unbroken, but the mountain climbers are tough towards the end because you are forced to hold your body in basically a plank position. Felt good for both workouts.

Uneven Metcon

Late afternoon

4 Rounds for time (82#):

15 Thrusters
15 Deadlifts
15 Push Press
15 Power Cleans

* an extra 5 pounds was added to one side of the barbell. I switched sides for each round.

21:48

Avg heart rate during the workouts: 153 BPM

Workout comments: no energy for this workout. Nothing else to report.

Deadlift Pushup Metcon, Push Press, Uphill walking

Late afternoon

WU: Shoulder dislocates, OH Squats

Workout: 10 Rounds

10 Deadlifts (135#)
15 Pushups

Only made it through 5 rounds. 6:25

3 X 10 Sets Push Press

Loads: 135#, 135#, 135#

1 mile uphill walk at 15% grade: 17:42

• Workout comments: I had absolutely no energy for this workout. I got about 8 hours of sleep last night and ate fairly well during the day. I had yogurt and an apple for breakfast and a salad and soup for lunch, with a Clif bar right before the workout. I had about 50 oz of water throughout the day. I cut the metcon short because I was feeling too much tension on my lower back, even before I started the workout. I tried to watch my form in the mirror. I don't know if it's really smart to attempt deadlifts as part of metcon. It's so easy to let form fail and try to muscle through it.
• Body: Quads and lower back were pretty sore throughout the day.
• RHR: 46 BPM