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spezzy

spezzy's 6 week challenge of awesomeness. and zombies.

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wow, a few days behind.

so. over the weekend i went to the gym and did a bunch of stuff and hurt myself somehow.

i dont know how.

crossfit monday i took it somewhat easy:

we first found our heavy thruster, which I think mine was... 110? I don't know, I was afraid to lift too much.

And then:

“YUCK”

amrap 12

3 thrusters @ 135/95 (i did 85lbs for the first few, then 65)

6 burpees

9 kb swings 2/1.5 (i did 45lbs)

I think I got 6. or something. I don't remember.

Tuesday and Wednesday I did an hour of stretching each day, but took it off from working out. My back was killing me, beyond belief, so i just rested.

then today, crossfit:

skill was pullups (well, muscleups, so i worked on pullups)

and i got a few deadhang pullups. my first!

2. “Nasty Girls”

3 rounds

50 air squats

7 muscle-ups (scaled to burpee pullups)

10 hang power cleans 135/95 (scaled to some hangs and some regular powercleans. mostly regular :))

i got... 17:20?

too long, but ill take it, first workout not using bands for pullups, which was awesome. totally went to low on some of the pullups but whatever. itll be better next time.

then - to the gym!

squat

45x10x3

95x8

115x8

135x8

155x8

135x8

115x8

95x8

45x10

hang power clean

45x10

65x5

85x5

100x5

then to work, and at lunch i went to the gym again:

1 mile run:

730

single hand dumbbell snatch:

15x10 (5 each arm)

25x10 (5 each arm)

single hand barbell snatch

33x10 (5 each arm)

50x10x2 x10 (5 each arm)

chinup

2x2

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also, again, a few days behind.

ended up taking the weekend off for many reasons, including a bit of pain and my knee buckling a few times on saturday.

MONDAY:

1. Overhead Squat

In 3 sets work to a heavy 5

So I worked up to 100lbs. To which I got one, it didn't feel right, so I stopped. I've done way more than that before, something wasn't right.

2. WOD

10-9-8-7-6-5-4-3-2-1

overhead squats 95/65

lateral burpee over bar

I got like... 11 minutes? I don't know. It wasn't painful, just couldnt do it quicly. Should have been done in under 10, but because of my mile long list of excuses it took too long. Really not happy with the time.

Then I went to my gym and took it real easy:

press

30x5

45x5

70x5

80x3

90x1 - new PR!

air squat

15x5

So then today.

1. Skill

pull-ups

worked on my kipping pullups, theyre coming along.

2. WOD

50 dbl-unders (i subbed 150 single unders)

40 kb swings (with 35lbs)

30 c2b pull-ups (did regular kipping pullups. for ALL 30 of them)

20 hspu (subbed 5hspu and 7 wall climbs)

30 c2b pull-ups (subbed ring rows)

40 kb swings (with 35lbs)

50 dbl-unders (i subbed 150 single unders)

Took 18:45.

The kipping pullups took a good 10 minutes out of it. BUT my goal for this was to do as many kipping pullups as possible without needing to sub out anything for them, so im really happy with doing the first 30, even though it took too long.

Then, to my other gym:

straight leg deadlift

45x10

95x10

115x10x3

hang clean

45x10

75x10

95x5x2

85x5x3

assisted pullup (these were all neutral grip, with a band)

5x13

press

30x10

45x5

65x5

75x4

65x5

65x6x2

45x10

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so, totally slept through crossfit this morning, but considering the hours ive been putting in at work... whatever.

did make it to the regular gym. at crossfit they were doing rowing and pushups/dips, so, i needed to do pushups and dips.

and then i added air squats.

because every time i have to do lots of them, i end up sore for a few days. so, ive decided to do them all the time to prevent that :)

did most of this in a circuit of sorts. so, pushups, squats, dips, situps, squats.... blablabla you get the idea :)

bench press

45x10

65x5

85x5

105x2

then decided to just switch to pushups.

dips (was trying out using the assisted machine as a 'warmup')

-44x10

-18.5x10

6x3

air squat

25x12

pushups

15x6

decline situp

15x5

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hey, thanks!

ive heard a lot of this "i had it but it went away" stuff. I like that. :)

how would you suggest... triggering an attack? like, before I go start doing crazy sprints or something?

And hoping to get a pool with my new apartment, but doubtful :)

i still have to meet with a bunch of crazy specialists, i KNOW i have allergies to a bunch of things, so ill definitely have them check. thanks!

Well if it makes you feel better I've had it my whole life and it doesn't slow me down that much :)

I take Advair twice a day, and as long as I do that my breathing is fine. Mind you, when I find I do get out of breath working out, certainly quicker than my wife, but I just take a bit more time off in between sets and focus on slow deep breaths. I actually tend to forget I have asthma now, because it's just always been there, so I don't let it control me.

I've been able to run a 5k and 10k (wearing VFFs no less), but I use the term run loosely. It's definitely slow.

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Thanks! I'm hoping it clears up, as I definitely don't want to be taking more time off between sets at all... I'd like to reduce that time :)

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So since I missed crossfit yesterday, I did yesterday AND today's wod :)

YESTERDAY:

Wod

Row 250 Max effort

1 min Max rep ring dips/push-ups

Rest 3 min

Row 250 Max effort

1 min Max rep ring dips/push-ups

Rest 3 min

Row 250 Max effort

1 min Max rep ring dips/push-ups

Rest 3 min

Row 250 Max effort

1 min Max rep ring dips/push-ups

The idea is that you row, and then do ring dips until you can't and whatever time is left over you do pushups.

First round I did 11 ring dips/5 pushups, but the pushups were painful after yesterday's pushups, so I decided to just do dips the rest of the sets.

I did 10 each of the last 3 rounds, even though I needed an extra 20 seconds last round (wanted to get 10)

Today's:

Waiters Walk with Barbell, 100 feet (I didnt have an exact distance so I went about 120 steps, so probably closer to 200 feet)

5 Scap Pullups

10 Rounds

I did the first 4 rounds with 75lbs and the last round with 85lbs.

Aaaaaaaand that was enough for today :)

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k so.

1. Front Squat

take 4 sets to find your heavy 1

Did 145 successfully, which is a new PR for me.

Tried for 165 and failed.

Went back down to 155 and did it, but not as deep as I would have liked... he said I hit parallel but it didn't really feel like it. Maybe I just barely hit it?

2. “Death by Power Clean”

There is no RX. We’ll figure it out when you get here

0:00-1:00 =1 power clean

1:00-2:00 =2 power cleans

2:00-3:00 =3 power cleans

3:00-4:00 =4 power cleans

and so on till you are not able to complete the power cleans before your min. is up.

So I started this out with 65lbs, made it up to the 8th minute when we moved me up to 75lbs.

Total was 12 rounds + 9

My main problem was that I couldnt hold onto the bar. Like, still, at this current moment, it hurts to close my hand all the way. I feel like if I could hold onto the bar, I could do more.

Bigger problem: This is a recurring theme with me.

Must. fix. now.

Half day at work today, so I may do more later depending on what time I get out!

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so, i had a massive cheat day friday and spent yesterday recovering from that.

so today i did yesterday's workout.

1. deadlift

Work to a heavy 2(not max)

ok so, i wasnt supposed to do my max, but i did.

it went something like....

45x5

135x5

185x5

225x5

265x5

285x3

305x2

315x1

2. “GIL”

2 rounds

run 800 meters

50 wall ball

25 deadlifts 225/155

did this with 155lbs and a 15lb ball.

it took... 22:41

and was painful. but awesome.

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so last night i had a dream that i had a steak waiting for me to eat but that someone was withholding it from me.

i woke up and my stomach was growling.

i blame the deadlifts.

today we did snatches, to work to a heavy 1, i did one at 85 but did not go any higher because my whole body is tight from yesterday still.

2. WOD

3 rounds

10 power snatch @ 65

30 kb swings @ 35lbs

15 foot 2 bar

took me... 14:55

or something like that.

the thing that killed me was that by the time i got to the feet to bars, my grip was GONE, so i just COULD NOT hold onto the bar.

gripgripgripgripgrip.

at least it should be getting better with all of the grip work ive been doing lately.

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So ok - two things..

1: Your workouts kickass!

2: Tonight I made jalapeno stuffed - bacon wrapped chicken bites - and now I officially <3 you haha (not the crazy stalker type - but did have to share that I was just THAT happy over my dinner tonight!!)

so Thanks Spezzy!!!

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yay! im glad you tried them and liked them! i havent made them in a while, i should change that :)

and you are correct. my workouts DO kick my ass. hard :)

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so today was:

1. Ring dips

accumulate 40 as fast as you can

I did the first 15 in sets of three with no assistance.

The rest were done with a red band. Less resistance at first, more towards the end.

2. tabata

row

push-ups

dbl-unders - so instead of doing doubleunders I just did 3:50 of singleunders.

then!

bench press - used a wider grip on this. noticing with pushups i do really well with my hands closer, but moving further away i fail.

45x5

65x5

85x5x6

dips

5x2

squat - super light ladder. legs still recovering from sunday!

bwx10

45x10x3

95x8

115x8

135x8

115x8

95x8

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ok so, something in my side is DEFINITELY bothering me today.

that being said:

thruster...

work to a heavy 3

got up to 105

wod...

amrap 7

7 sdhp 95/65

7 thrusters 95/65

7 burpees

only got 3+14, i hate thrusters.

then...

run 400 meters arms bent and behind your head, the 400 meters are to be done right after WOD. No rest.

aaaaaaaaand that piece speaks for itself. i didnt time it. i just hated it.

then!

snatch grip deadlift on a platform - these were humbling.

45x5

95x5

115x5

135x5x3

155x5x3

sumo deadlift

155x5x3

push press dumbbells

15x5

30x5

40x4

35x5x2

push press with bar

85x5

95x5x2

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today at CF we had to do:

30 deadlifts @185

and 30 muscleups, or 60 pullups/30 ring dips.

I chose the 60 pullups/30 ring dips, as I can't do muscleups.

Could be in any order you wanted, and no time limit, so I decided to just do 3 sets of 10 deadlifts to start off and get those out of the way.

The rest took a good half hour.

The good news is that I accumulated 52 kipping pullups (though I did 10 for practice before I started counting), 8 pullups with a band, and 30 ring dips (in sets of 10) with the lightest band.

so we're definitely making progress.

the bad news is that my hands are now full of holes.

oh well.

then:

bench press

45x10

70x5

85x5

95x5x5

rack pulls - couldnt go heavy on these because I literally could not hold onto the bar (the holes in my hand from the pullups hurt too badly, they were oozing through the tape, so I had to hold onto the bar with my fingertips). So since it was lighter weight, I worked on hip explosiveness here.

45x10

135x10

185x10x4

135x10x2

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