First time this year to have a workout in the garage with the door open. It's raining, my kids are riding around on their tike cars/bikes and I'm throwing some weight around.
Front Squat
Warmup sets: 135 x 5, 135 x 5
Work sets: 145x5, 155x5,165x5
Then I put my son through a little metcon. He's only 4 years old, but he's starting to show some interest. I've taken him to two local track mets and he comprends that someone finishes 1st and someone finishes last.
Colin's 3 rounds as fast as possible
5 box jumps 9"
10 yard sprint (there and back)
The kid did awesome! Glad to see Colin got some of my mad hops. My daughter Addison even got in on the action and did 2" box jumps.
Push Press
Warm up sets: 45x5, 75x5,75x5
Work sets: 140x5,140x5
Metcon:
25 burpees
25 pullups
3:01 Rx'd
Got through about 18 burpees and started slowing down. Pullups were slow. Sets of 10,5,2,2,2,1,1,1,1....YUCK...pathetic
Thursday, April 28, 2011
Wednesday, April 27th, 2011 - Recovery?
Still at work...still feel beat up.
20 minutes of foam rolling on the legs only (10min each leg)
3x5 Push Press @ 135lbs
20 minutes of foam rolling on the legs only (10min each leg)
3x5 Push Press @ 135lbs
Tuesday, April 26, 2011
Tuesday, April 26th, 2011 - Rest day
Who needs a rest day...cough...more like a few rest days. THIS GUY!!!
I'm beat the f*ck up and I'm back at work today. Lots of foam rolling and eating like a horse.
Ran across a timely article on "Talk to me Johnnie". Do you feel at times, like your body was in a car accident? Man, all the time! I try to make a large majority of my food choices to be good. I eat cakes and sweets from time to time, because I'm human and damn-it it tastes good. Having 6 cookies isn't going to make my quads so sore that it hurts to walk down the stairs. It was those stupid wall balls.
Guess what though, I'm not complaining. That pain reminds me that I'm alive and that I'll need a few extra rest days. I'm not 18 and I work a pretty physically demanding job. I'll always attempt to train like I'm 18. You better bet your @$$ that I'll be rest up for the final Games WOD on Saturday. I won't be #1, but I'm going to give it hell.
http://talktomejohnnie.com/aggressive/it-is-better-to-burn-out-that-to-fade-away
I'm beat the f*ck up and I'm back at work today. Lots of foam rolling and eating like a horse.
Ran across a timely article on "Talk to me Johnnie". Do you feel at times, like your body was in a car accident? Man, all the time! I try to make a large majority of my food choices to be good. I eat cakes and sweets from time to time, because I'm human and damn-it it tastes good. Having 6 cookies isn't going to make my quads so sore that it hurts to walk down the stairs. It was those stupid wall balls.
Guess what though, I'm not complaining. That pain reminds me that I'm alive and that I'll need a few extra rest days. I'm not 18 and I work a pretty physically demanding job. I'll always attempt to train like I'm 18. You better bet your @$$ that I'll be rest up for the final Games WOD on Saturday. I won't be #1, but I'm going to give it hell.
http://talktomejohnnie.com/aggressive/it-is-better-to-burn-out-that-to-fade-away
Monday, April 25th, 2011 - Oh dear is my body a hot mess
Caught a itty bitty fire on Sunday, while I was at work. Didn't have to really do any strenous work, but the stressors of responding to a reported fire, the added weight of fire gear, the roughly 6.5 hours of sleep I got Saturday night....doesn't help the recovery.
I'm a very sore man today. Went to the box to get my stretch on and just try to generally loosen up.
Timmy put us through an awesome warmup.
3 rounds of :
kb swings
100m row
good mornings
ring rows
crab walks
samson stretch
42" box jumps
I was nice and loose and felt pretty good. I should have stopped right there.
1RM Deadlift
135lbs x 5
185lbs x 3
225lbs x 1
255lbs x 1
275lbs x 1
295lbs x 1
315lbs x 1
325lbs x 1
350lbs x FAIL....no PR's set today
I should have known better. I'll take the 325 though...especially considering how beatup I feel. Then I continued to push it more.
3 rounds for time:
10 Sumo deadlift high pulls 65lbs
10 OHS 65lbs
10 Bar Jumps
2:57...at least I was smart enough to scale the weight.
I'm a very sore man today. Went to the box to get my stretch on and just try to generally loosen up.
Timmy put us through an awesome warmup.
3 rounds of :
kb swings
100m row
good mornings
ring rows
crab walks
samson stretch
42" box jumps
I was nice and loose and felt pretty good. I should have stopped right there.
1RM Deadlift
135lbs x 5
185lbs x 3
225lbs x 1
255lbs x 1
275lbs x 1
295lbs x 1
315lbs x 1
325lbs x 1
350lbs x FAIL....no PR's set today
I should have known better. I'll take the 325 though...especially considering how beatup I feel. Then I continued to push it more.
3 rounds for time:
10 Sumo deadlift high pulls 65lbs
10 OHS 65lbs
10 Bar Jumps
2:57...at least I was smart enough to scale the weight.
Saturday, April 23rd, 2011 - Crossfit Open 11.5
Celebrated my son's birthday on Friday, so ate some awesome pizza, had a beer, saw some of my favorite people. Awesome rest day.
Saturday morning 7am...I was a little tired and I thought about maybe doing the sectional WOD on Sunday morning. I was supposed to work today, but I took the first 12 hours of work off. I got a phone call and found out that I'll be working 24 hours on Sunday. So, off to the gym I went to do the WOD.
I wasn't feeling 100%, but I was everybit of 90-95%...let's give this thing a go.
20 minute AMRAP
5 power cleans -145lbs
10 toes to bar
15 wall balls 20lbs - 10 ft target
7 rounds + 7 reps
Very happy with this score. As I knew all along, my condition is growing by leaps and bounds as the open continues. Only disappointment is I got a HUGE blood blister on my hand and 11.6 has pull ups. Off to work I go for 36 houds.
BTW...I don't think I'll be sore after this WOD. I got sore during the WOD. The after effects of this WOD are going to be brutal.
Saturday morning 7am...I was a little tired and I thought about maybe doing the sectional WOD on Sunday morning. I was supposed to work today, but I took the first 12 hours of work off. I got a phone call and found out that I'll be working 24 hours on Sunday. So, off to the gym I went to do the WOD.
I wasn't feeling 100%, but I was everybit of 90-95%...let's give this thing a go.
20 minute AMRAP
5 power cleans -145lbs
10 toes to bar
15 wall balls 20lbs - 10 ft target
7 rounds + 7 reps
Very happy with this score. As I knew all along, my condition is growing by leaps and bounds as the open continues. Only disappointment is I got a HUGE blood blister on my hand and 11.6 has pull ups. Off to work I go for 36 houds.
BTW...I don't think I'll be sore after this WOD. I got sore during the WOD. The after effects of this WOD are going to be brutal.
Thursday, April 21st, 2011 - 2k Row
Feeling a bit beat up from Grace. Don't feel horrible, but I want to feel fresh for the Open WOD on Saturday.
2K row - 8:16
This row was the worst "recorded" 2k I've ever had. I stopped probably 5-6 times for a few seconds here or there. I didn't intend to set a PR, I got accomplished what I need to. I wanted to breath hard and sweat a little. I did just that. Nothing fancy tonight.
2K row - 8:16
This row was the worst "recorded" 2k I've ever had. I stopped probably 5-6 times for a few seconds here or there. I didn't intend to set a PR, I got accomplished what I need to. I wanted to breath hard and sweat a little. I did just that. Nothing fancy tonight.
Wednesday, April 20, 2011
Wednesday, April 20th, 2011 - Grace...oh...sweet...Grace
Warm up: Cut my grass and give two kids a bath
Grace: 4:08 rx'd
I initally thought I got 4:20 rx. I was kinda pissed. After video review, I did 31 reps...HA take that! That's a 2 minute exact PR from Barbells for Boobs 2010. Who's been hitting the heavy weights? This GUY! I look alot stronger in today's video then back in December. Something to note about December's Grace video, is that it was 3 days before I had the shoulder/bicep injury.
Today's Grace:
12/2/10 Grace
Grace: 4:08 rx'd
I initally thought I got 4:20 rx. I was kinda pissed. After video review, I did 31 reps...HA take that! That's a 2 minute exact PR from Barbells for Boobs 2010. Who's been hitting the heavy weights? This GUY! I look alot stronger in today's video then back in December. Something to note about December's Grace video, is that it was 3 days before I had the shoulder/bicep injury.
Today's Grace:
12/2/10 Grace
Tuesday, April 19, 2011
Monday, April 18th, 2011 - Squat is king
Find 1RM Back Squat
135lbs x 5
185lbs x 3
225lbs x 1
255lbs x 1
275lbs x 1
295lbs x 1
310lbs x 1 (5lb PR)
325lbs x 1 (20lb PR)
I'm telling you man...squat is king when it comes to strength. I haven't squated anything over 250lbs since 3/14/11. Since then I've back squated twice with nothing more than 185lbs. I truely feel it's directly related to squatting ever day for 2 months straight.
Metcon
10 Min AMRAP
4 HSPU's
8 Toes to Bar
12 KB american swings @ 53lbs
4 rounds + 1 rep - scaled
I tried doing the HSPU's Rx and got the first 2 reps. After that I just did negatives. The handstands are a GOAT and they held me back from completing more rounds. I'm just happy I got to work them in. Toes and Swings were all fast and unbroken as they should be. Rest day for Tuesday.
135lbs x 5
185lbs x 3
225lbs x 1
255lbs x 1
275lbs x 1
295lbs x 1
310lbs x 1 (5lb PR)
325lbs x 1 (20lb PR)
I'm telling you man...squat is king when it comes to strength. I haven't squated anything over 250lbs since 3/14/11. Since then I've back squated twice with nothing more than 185lbs. I truely feel it's directly related to squatting ever day for 2 months straight.
Metcon
10 Min AMRAP
4 HSPU's
8 Toes to Bar
12 KB american swings @ 53lbs
4 rounds + 1 rep - scaled
I tried doing the HSPU's Rx and got the first 2 reps. After that I just did negatives. The handstands are a GOAT and they held me back from completing more rounds. I'm just happy I got to work them in. Toes and Swings were all fast and unbroken as they should be. Rest day for Tuesday.
Saturday, April 16th, 2011 - Crossfit Open 11.3
10 Min AMRAP
60 Bar hop burpees
30 OHS @ 120lbs
10 Muscle ups
Jake - 60 burpees + 13 OHS'
60 Bar hop burpees
30 OHS @ 120lbs
10 Muscle ups
Jake - 60 burpees + 13 OHS'
Thursday, April 14, 2011
Thursday, April 14th, 2011 - Some of that owwwwwwww...eeeeeeeeeeeee
WOW!!! Talk about an ass kicker today.
3 rounds for time
10 sledgehammer strikes each arm (10lb'er)
60M weighted sled (30M turn around - 45lb plate w/tire)
5 DB squat cleans (20lbs each arm)
Jake - 5:33 - rx'd
Fireman Big Mike - 5:38 scaled
DUDE!!! The amount of lactic acid pooled up in the legs was TREMONDOUS. More about this later....I felt bad for putting my buddy through this workout. We got a fire call 2 minutes after we finished and I wasn't sure Mike was gonna make it. I think he fell in love with Crossfit.
3 rounds for time
10 sledgehammer strikes each arm (10lb'er)
60M weighted sled (30M turn around - 45lb plate w/tire)
5 DB squat cleans (20lbs each arm)
Jake - 5:33 - rx'd
Fireman Big Mike - 5:38 scaled
DUDE!!! The amount of lactic acid pooled up in the legs was TREMONDOUS. More about this later....I felt bad for putting my buddy through this workout. We got a fire call 2 minutes after we finished and I wasn't sure Mike was gonna make it. I think he fell in love with Crossfit.
Tuesday, April 12th, 2011 - Will County Metcon's
1 mile run - 10:28
Ran with Old Jim, pushed him/coached him to beat that 12 minute mark. I never did like running and never will. My jr high PR in the mile is 5:55, I still remeber it to this day. I ran a mile for time about 18 months ago and it was in the 7:30 range. I used the run as somewhat of a warmup.
5 rounds for time
7 deadlifts
7 burpee barbell hops
Rx'd - 255lbs (7:02)
You got to chose your own weight. Some went with sub 200lbs...I should have went with 275lbs, 255 felt very light. Top time was 3:09 with 225lbs. I paced the hell out of the first 4 rounds. Poured on the juice in the last round. Finished the entire round in less than 25 seconds. Been playing around with efforts for a while, just trying to get some good conditioning back....ya know....
Ran with Old Jim, pushed him/coached him to beat that 12 minute mark. I never did like running and never will. My jr high PR in the mile is 5:55, I still remeber it to this day. I ran a mile for time about 18 months ago and it was in the 7:30 range. I used the run as somewhat of a warmup.
5 rounds for time
7 deadlifts
7 burpee barbell hops
Rx'd - 255lbs (7:02)
You got to chose your own weight. Some went with sub 200lbs...I should have went with 275lbs, 255 felt very light. Top time was 3:09 with 225lbs. I paced the hell out of the first 4 rounds. Poured on the juice in the last round. Finished the entire round in less than 25 seconds. Been playing around with efforts for a while, just trying to get some good conditioning back....ya know....
Monday, April 11, 2011
Monday, April 11th, 2011 - Babies and Crossfit Football
My wife is pregnant with our third child. Couldn't be happier about this. It'll give me a total of 3 little rabbits. I hope to inspire them to always compete in life and sports. To realize that you'll go through a long list of failures, yet you always continue to strive for progress.
On to the juicy stuff...
A little Crossfit Footballish WOD if you will...
9-6-3
Ring Pullups
Burpees
60 meter weighted run (30m turn around)
Jake 5:00 - Rx'd
Tommy Lee - 8:42 Rx'd
Naumann - 4:43 scaled
This doesn't sound like much, but it SUCKED ROYALLY. The weighted run was a 5 gallon bucket of liquid foam concentrate. It weighs 42lbs.
I even got some of the guys at work to give it a try. They were curssing my name. When I asked them what sucked the most, they said all of it. Lung burner for sure.
On to the juicy stuff...
A little Crossfit Footballish WOD if you will...
9-6-3
Ring Pullups
Burpees
60 meter weighted run (30m turn around)
Jake 5:00 - Rx'd
Tommy Lee - 8:42 Rx'd
Naumann - 4:43 scaled
This doesn't sound like much, but it SUCKED ROYALLY. The weighted run was a 5 gallon bucket of liquid foam concentrate. It weighs 42lbs.
I even got some of the guys at work to give it a try. They were curssing my name. When I asked them what sucked the most, they said all of it. Lung burner for sure.
Sunday, April 10th, 2011 - Power Cleans
Power Clean
2-2-2+
135lbs x 2 reps
165lbs x 2 reps
190lbs x 3 reps
2-2-2+
135lbs x 2 reps
165lbs x 2 reps
190lbs x 3 reps
Saturday, April 9th, 2011 - Crossfit Open WOD 11.3
5min As Many Rounds as Possible
165lb squat clean / jerk
Finished with 13 rounds + 1 squat clean. Giving me 27 reps total.
This puts me into 469th place out of 604 people. Five months ago, I didn't think I would be able to compete at all. My bicep and shoulder were jacked up. Couldn't be happier right now. Only hope to improve through out the next 3 weeks.
The weight never felt heavy. I didn't struggle with any of the reps until I got to the 28th rep and ran out of time. Had my conditioning been better, I know I could have gotten more reps. I really thought about giving it a go a second time, but what's the point. I did well and there's room for improvement.
165lb squat clean / jerk
Finished with 13 rounds + 1 squat clean. Giving me 27 reps total.
This puts me into 469th place out of 604 people. Five months ago, I didn't think I would be able to compete at all. My bicep and shoulder were jacked up. Couldn't be happier right now. Only hope to improve through out the next 3 weeks.
The weight never felt heavy. I didn't struggle with any of the reps until I got to the 28th rep and ran out of time. Had my conditioning been better, I know I could have gotten more reps. I really thought about giving it a go a second time, but what's the point. I did well and there's room for improvement.
Thursday, April 7, 2011
Wednesday, April 7th, 2011 - Farmer strength? Field Work?
A few posts back, I mentioned "farm boy strength" and that it was something I didn't have. "Farm boy strength" being just old fashion strength. I feel that barbell strength doesn't have a direct translation to carrying odd shaped objects or just old fashion work. Got these cues from John Welbourn.
My abs felt pretty sore, I guess it was from the front squats and squat cleans. Too bad, because CFWC had a pretty badass WOD programmed today. HSPU's and cleans. I would have loved to give it a go. Quite frankly it looked downright scary.
So I spent most of the day in a Hazardous Materials class for work. I could have scooted over to do the wod, but I was feeling tired and I knew that I had physical fire drill from 7pm-10pm that night. Wasn't sure what initially was planned...but it was the good ol' air pack consumption drill. This drill just pisses me off. There is no true measurement of what excellent, average or poor performance is with this drill. Take a quick peek of this video I found on Youtube. Gives you an idea of what the test consists of. Guys walking at a slow pace doing minimal work.
I took quite the opposite approach. I treated it as a metcon/amrap. I ran and worked as hard as I could the entire time. I went through the course numerous times and I was breathing like I just did "Helen".
On average our airpacks are supposed to last 30 minutes. However, it all depends on how hard your are working. I made mine last a little over 12 minutes. My thoughts on what this drill teaches...a ringing bell goes off when you have approx. 1/4 of a bottle left. When you get really low, the bell stops ringing and you only have 6-10 breaths left. Your scba mask starts to suck to your face. It can cause extreme anxiety. It's a feeling that you want to experience many times, so you don't freak out if it really happens in a live fire. Point being, don't ever get into that situation.
All in all, Thursday morning I woke up a little tired and legs feeling a little sluggish. Some light rowing tonight and I'm back at the firehouse on Friday morning. Just enjoying the day off.
My abs felt pretty sore, I guess it was from the front squats and squat cleans. Too bad, because CFWC had a pretty badass WOD programmed today. HSPU's and cleans. I would have loved to give it a go. Quite frankly it looked downright scary.
So I spent most of the day in a Hazardous Materials class for work. I could have scooted over to do the wod, but I was feeling tired and I knew that I had physical fire drill from 7pm-10pm that night. Wasn't sure what initially was planned...but it was the good ol' air pack consumption drill. This drill just pisses me off. There is no true measurement of what excellent, average or poor performance is with this drill. Take a quick peek of this video I found on Youtube. Gives you an idea of what the test consists of. Guys walking at a slow pace doing minimal work.
I took quite the opposite approach. I treated it as a metcon/amrap. I ran and worked as hard as I could the entire time. I went through the course numerous times and I was breathing like I just did "Helen".
On average our airpacks are supposed to last 30 minutes. However, it all depends on how hard your are working. I made mine last a little over 12 minutes. My thoughts on what this drill teaches...a ringing bell goes off when you have approx. 1/4 of a bottle left. When you get really low, the bell stops ringing and you only have 6-10 breaths left. Your scba mask starts to suck to your face. It can cause extreme anxiety. It's a feeling that you want to experience many times, so you don't freak out if it really happens in a live fire. Point being, don't ever get into that situation.
All in all, Thursday morning I woke up a little tired and legs feeling a little sluggish. Some light rowing tonight and I'm back at the firehouse on Friday morning. Just enjoying the day off.
Tuesday, April 5, 2011
Tuesday, April 5th, 2011 - Front Squat & Test Run
Front Squat
95lbs x 5 reps
135lbs x 5 reps
185lbs x 5 reps
All the weights felt light and fast. Haven't been doing much strength work the last 2-3 weeks, so threw something together. Weight equipment at work is pretty limited, oh well I'm just thankful that we have a barbell.
Open WOD 11.3
Complete as many rounds and reps as possible in 5 minutes of:
165 pound Squat clean
165 pound Jerk
Wanted to see what this felt like. Did some warmup of the squat clean and jerk movement. Started with the bar and went up in weight. Everything felt fairly light and fast. The 60 days of squatting earlier this year will pay dividends this week.
135lbs squat clean / jerk x 2 reps
145lbs squat clean / jerk x 2 reps
155lbs squat clean / jerk x 2 reps
165lbs squat clean / jerk x 2 reps
95lbs x 5 reps
135lbs x 5 reps
185lbs x 5 reps
All the weights felt light and fast. Haven't been doing much strength work the last 2-3 weeks, so threw something together. Weight equipment at work is pretty limited, oh well I'm just thankful that we have a barbell.
Open WOD 11.3
Complete as many rounds and reps as possible in 5 minutes of:
165 pound Squat clean
165 pound Jerk
Wanted to see what this felt like. Did some warmup of the squat clean and jerk movement. Started with the bar and went up in weight. Everything felt fairly light and fast. The 60 days of squatting earlier this year will pay dividends this week.
135lbs squat clean / jerk x 2 reps
145lbs squat clean / jerk x 2 reps
155lbs squat clean / jerk x 2 reps
165lbs squat clean / jerk x 2 reps
Sunday, April 3, 2011
Sunday, April 3rd, 2011 - Crossfit Open WOD 11.2
15 min AMRAP
9 155lb deadlifts
12 hand release pushups
15 24" box jumps
7 rounds + 19 reps
This was an awesome WOD. Really pushed your cardio and will expose you if you suck at pushups. I'm glad I practiced pushups prior to the open. When I've done Cindy, pushups was my limiting factor as well. Box jumps were my money maker, all day long unbroken.
One thing for self note, in the 5th round I did the deadlifts unbroken. I was close to my redline and doing them unbroken pinged my rev limiter. Took a quick second to regain my composure. All in all, a good effort. Looking forward to finding out what WOD 3 is.
Later that afternoon....
Hand Stand Pushups
5x1
Power Cleans
135lbs x 3 reps
165lbs x 3 reps
185lbs x 3 reps
9 155lb deadlifts
12 hand release pushups
15 24" box jumps
7 rounds + 19 reps
This was an awesome WOD. Really pushed your cardio and will expose you if you suck at pushups. I'm glad I practiced pushups prior to the open. When I've done Cindy, pushups was my limiting factor as well. Box jumps were my money maker, all day long unbroken.
One thing for self note, in the 5th round I did the deadlifts unbroken. I was close to my redline and doing them unbroken pinged my rev limiter. Took a quick second to regain my composure. All in all, a good effort. Looking forward to finding out what WOD 3 is.
Later that afternoon....
Hand Stand Pushups
5x1
Power Cleans
135lbs x 3 reps
165lbs x 3 reps
185lbs x 3 reps
Friday, April 1, 2011
Friday, April 1st, 2011 - Exercise those lungs
5 rounds not for time
2 min row (roughly a 1:55/500m pace)
8 26" inch box jumps
- 90 sec rest in between lungs
Checked my pulse a few times between rounds and it was roughly 170bpm (what a outta shape bastard).
Going in to work in the morning for 24 hours at the firehouse. Hoping to do the Crossfit Open WOD 2 at open gym on Sunday morning.
2 min row (roughly a 1:55/500m pace)
8 26" inch box jumps
- 90 sec rest in between lungs
Checked my pulse a few times between rounds and it was roughly 170bpm (what a outta shape bastard).
Going in to work in the morning for 24 hours at the firehouse. Hoping to do the Crossfit Open WOD 2 at open gym on Sunday morning.
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