March 2012
90 posts
2 tags
3/31/12 - Pt. 2
bench press:
3 x 95#
3 x 105#
3 x 115#
2 x 120# (went for 3, failed on the last rep)
1 x 120# (went for 3 again, failed on the second rep)
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3/31/12 - Pt. 1
(April is almost here! Holy crap!)
thrusters:
3 x 70#
3 x 75#
3 x 85#
3 x 90#
3 x 95#
3 x 100#
3 x 105#
1.5 x 110#
+ stretching
Last time I did this workout, I topped out at 95#, so that’s a nice little improvement. I couldn’t lock out the second rep at 110#. Ahhh, but I was so close!
It’s going to be a nice, slow-paced Saturday for me, I think. I’ve been so...
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3/30/12 - Pt. 2
deadlifts:
1 x 200#
1 x 220#
4 x 235#
Got my 3 x 235# this afternoon with one extra to spare. (Just had to sneak up on it!)
Oof, deadlift hands:
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3/30/12 - Pt. 1
deadlifts:
3 x 185#
3 x 210#
3 x 235# (haha, hell no)
“Barbara”
5 RFT:
15 pull-ups (Rx was 20)
30 push-ups
40 sit-ups
50 squats
1:01:41
+ stretching
I should know better than to try heavy lifting first thing in the morning. That type of thing is always better left for the afternoon or evening (blah, blah, higher testosterone, blah, blah, higher blood sugar), so we’ll...
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3/29/12
Rest day
Seasonal allergies are kicking in! Yuck!
Yesterday’s food -
breakfast: big protein shake with water/milk/whey
snack: broccoli slaw with salsa
lunch: big salad with carrots, chicken, almonds, and oil and vinegar dressing
snack: banana
dinner: another salad with pesto chicken, mozzarella, avocado, onions, and tomatoes
post-swim snack: smallish protein shake with...
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3/28/12
overhead presses:
5 x 75# (?)
5 x 85# (?)
5 x 90# (barely; a true 5RM!)
+ 2K row
I did the first two sets of overhead presses at the gym, where they have a variety of barbells of varying weights, thicknesses, and lengths. I was using the thickest, heaviest one, which I assumed was a men’s Olympic bar but now I’m not so sure. It was heavy. Like heavy heavy but I’m not sure if...
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3/27/12
“Del”
for time:
25 burpees (10-5-5-5)
400m run with 20# (working with plate weights, no medicine ball; did the first 0.1 mile with 20#, then ditched one plate and finished with 10#)
25 pull-ups weighted with 20# (3-3-3-3-3-3-3-2-2)
400m run with 20#
25 handstand push-ups (5-3-3-4-4-3-3)
400m run with 20#
25 pull-ups (5-5-5-5-5)
400m run with 20#
25 burpees (10-8-7)
1:07:33
...
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3/26/12
Squat party!
back squats:
5 x 140#
5 x 165#
5 x 185# (knees caved a little)
for time:
21 x 160# back squats (5-5-6-5)
21 x 35# kettlebell swings
15 x 160# back squats (5-5-5)
15 x 35# kettlebell swings
9 x 160# back squats (5-4)
9 kettlebell swings
22:52
+ stretching
I didn’t sleep very well last night - woke up a few times, tossed and turned quite a bit - so I wasn’t at...
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3/24/12
bench press:
5 x 85#
5 x 100#
4 x 115#
5 x 115#
overhead squat:
3 x 65#
3 x 75#
3 x 80#
3 x 85#
3 x 95#
I had to hit 115# for 5 reps on the bench today or suffer not just a blow to my ego, but the minor inconvenience of having to rework my bench progression. Whew, got it solidly on the second try! And I bested my last attempt at a 3-rep overhead squat by ten pounds. Hot damn, it’s...
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3/23/12
“Diane”
21 x 160# deadlifts (11-10)
21 handstand push-ups (3-4-5-5-4)
15 x 160# deadlifts (10-5)
15 handstand push-ups (5-5-3-2)
9 x 160# deadlifts
9 handstand push-ups (4-3-2)
+ stretching
Stopped the timer on this one and forgot to restart it when I had to take a stretching break in the middle of the first round. I got a sudden (seemingly muscular in origin) pain in my lower...
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3/22/12
deadlifts:
5 x 170#
5 x 195#
5 x 225# (I was kicking myself for not going for a 6th rep here because I think I could have gotten it…)
AMRAP in 8:00 -
3 x 70# thrusters (scaled down from 100#)
3 pull-ups (Rx were chest-to-bar pull-ups)
6 x 70# thrusters
6 pull-ups
9 x 70# thrusters
9 pull-ups
12 x 70# thrusters
12 pull-ups
etc.
12 thrusters + 3 pull-ups
+ stretching
(The Rx...
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3/21/12
Rest day
Yesterday’s food -
breakfast: big protein shake with water/milk/whey
snack: broccoli slaw with salsa
lunch: salad with Greek dressing, grilled chicken breast, huge baked potato with cottage cheese (in lieu of butter or sour cream, a pretty good substitute!)
snack: banana
dinner: (8) meatballs with a mushroom-onion-milk gravy + steamed green beans with butter
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3/20/12
for time:
9 x 95# thrusters (3-3-3)
9 pull-ups
9 ring dips (1-2-2-2-2)
6 x 100# thrusters (3-3)
6 pull-ups
6 ring dips (2-1-1-2)
3 x 105# thrusters (1-1-1; I kept losing my balance at the bottom and falling on my ass! What the hell?!)
3 pull-ups
3 ring dips (2-1)
27:46
+ stretching
I’m bound to get better at ring dips if I just start doing them all the time, right??? Substituted...
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3/19/12
5 rounds for time:
400m run
21 Turkish get-ups + 10#, alternating arms (Rx was a 45# barbell - what?!)
37:59
+ stretching
I had the excuse of yesterday’s several-hour yardwork marathon to skip a WOD today but I felt plenty spry when I woke up this morning, so I did it anyway. Man, Turkish get-ups are no joke. My shoulders feel like rubber now, thankyouverymuch Turkish get-ups.
...
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3/18/12
3 rounds for time:
50 x 45# sumo deadlift high pull (substituted for 500m row)
50 sit-ups (substituted for GHD sit-ups)
10 ring pull-ups (substituted for 2 x 15’ rope ascents)
27:37
+ stretching
Also did several hours worth of tilling, mulch-spreading, and other yardwork. I am beat.
Yesterday’s food -
breakfast: 3 eggs with peppers, bacon, coffee
snack: burger with toppings...
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3/17/12
Rest day
Yesterday’s food -
breakfast: big protein shake with water/milk/whey
snack: 3 hard-boiled eggs
lunch: baked flounder, green beans, spinach, and sweetened, stewed tomatoes
snacks: banana, some left-over marinated chicken breast
dinner: Caesar salad, 9 oz. steak, sweet potato with butter + part of a baked potato
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3/16/12
“Lynne”
5 rounds:
max rep pull-ups (7-8-9-7-8)
max rep bench press @ 95# (9-9-8-8-7; scaled down an arbitrary amount from a bodyweight bench press)
+ stretching
An alright showing, I guess. It took a lot more effort to get that 9-rep pull-up than I had hoped. My next mini-goal with be 3 sets of 9 pull-ups, not just a single set!
Yesterday’s food -
breakfast: big protein...
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3/15/12
AMRAP in 12 minutes:
150 x 25# thrusters (substituted for 20# wallball shots)
180 jumprope singles (substituted for 90 double-unders)
30 pull-ups (substituted this and the bench dips for 30 muscle-ups)
30 bench dips + 65#
0 rounds + 120 thrusters
total time for one complete round: 37:33
I got to 120 thrusters before the timer went off (blah) but I went ahead and finished the workout -...
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3/14/12
for time:
1-mile run
2K row
1-mile run
in the 33-minute range - I totally forgot to time it :P
+ stretching
No Wendler work for the next week - this would be my deloading week. I’m reluctant to take the time off since I’m super eager to push through to my next 1RM but rules are rules and they’re there for a reason! In the meantime, it’ll be just me and Crossfit as per...
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3/13/12
Rest day
Yesterday’s food -
breakfast: big protein shake with water/milk/whey
snack: banana
lunch: big salad with peppers, carrots, turkey breast, almonds, oil and apple cider vinegar dressing
snack: 3 hard-boiled eggs
dinner: HUGE portabello mushroom caps stuffed with ground beef, onions, garlic, and roasted red peppers + steamed carrots with butter
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