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Dr3wcifer's Workout Tracker


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Just started this to keep a track of my workouts over the long run.

I mostly do Crossfit-type workouts, high-intensity mixes of cardio, bodyweight, and weightlifting exercises.

Also a lot of stretching and skills development work in between workouts.

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'That's all I've got. It's pretty much my whole identity. Dr3wcifer: the meat and sarcasm guy.'

The Avatar's current 6WC

Run 30min 4x/wk     |     Stretch 30min 4x/wk

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So today, I made myself a little nauseous. That means success, right?

 

20 minutes AMRAP:

 

10 Toes to bar/Pull ups (1 rep of each, repeat 10x)

100 feet Jacob's Ladder

5 Push press (95lbs), scale to push jerk

 

Completed 5 rounds, and 10 T2B/PUs. A lot of that 20 minutes was wasted gasping for air.

Foam roller work on lower back and legs for 4 or 5 minutes, then static stretches from head to toe for about 15.

Level 1 Avatar

'That's all I've got. It's pretty much my whole identity. Dr3wcifer: the meat and sarcasm guy.'

The Avatar's current 6WC

Run 30min 4x/wk     |     Stretch 30min 4x/wk

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Today was a skills development day, so no CF style workout. I meant to take it easy, because I'm sore as shit from this weekend. Taking it easy is hard to do when you're in a gym.

Jump rope:

Warm up- 30second on, 30 seconds off; single leg, alternating; 4 minutes

Double under development- 60 seconds on, 120 seconds off; As many DUs in a row as possible (best was 23, a PR)

5 minute rest

Handstand:

Tabata intervals

Wall climb to wall assisted handstand- 20 seconds on, 10 seconds off; 4 sets

Hollow body hold- 20 seconds on, 10 seconds off; 4 sets

5 minute rest

Rope climb:

Climb 25' rope 5 times for time- 4 minutes even (nearly fell off the last couple of times!)

5 minute rest

Rowing machine:

Row 3km for time: 13:20

I was pretty sweaty throughout. So much for taking it easy, I guess. I went home & did my yoga DVD for half an hour afterwards. Still, my legs don't like moving.

Anyway, tomorrow's going to focus on increasing my max bench press. Hope that goes well!

Level 1 Avatar

'That's all I've got. It's pretty much my whole identity. Dr3wcifer: the meat and sarcasm guy.'

The Avatar's current 6WC

Run 30min 4x/wk     |     Stretch 30min 4x/wk

Link to comment

Today was weightlifting. Bench press, specifically.

 

Warmup row: 500m in 2:30

 

Bench press

45x5

45x5

85x3

115x3

155x3

175x5x3

 

After that, I thought about doing some work on my clean, but my thighs are still pretty sore from the weekend, so I just destroyed my abs instead.

Supersets of leglifts, knee tucks, flutter kicks, 2x15, then 1x12

GHD Situps, 3x12

 

Cooldown: ran backwards for 7:30

Level 1 Avatar

'That's all I've got. It's pretty much my whole identity. Dr3wcifer: the meat and sarcasm guy.'

The Avatar's current 6WC

Run 30min 4x/wk     |     Stretch 30min 4x/wk

Link to comment

This morning was a swim workout. Always a fun way to mix it up, especially in the summer time.

 

Warm up

Swim 50m at a relaxed pace

Tread water, touch the bottom of the deep end 3 times

Swim 50m at a moderate pace

 

6 rounds for time

Swim 100m

10 pushups

15 Russian twists (2 count)

20 air squats

 

Completed the workout in 23:12. Did you know that when you start gettin' smoked, it gets hard to breathe when your face is in the water?

Level 1 Avatar

'That's all I've got. It's pretty much my whole identity. Dr3wcifer: the meat and sarcasm guy.'

The Avatar's current 6WC

Run 30min 4x/wk     |     Stretch 30min 4x/wk

Link to comment

I got myself all drenched in sweat this morning. It was that good.

 

Warmup

I had a big WOD planned, so I did a big warmup. Low to moderate intensity/low rep/low weight warmup of what I was going to do. 

2:30 Jacob's Ladder

2:30 Row (500m)

5 Chinups

2 Turkish get ups @ 45lbs

10 Pushups

Deadlifts: 45x10, 85x3, 115x3, 155x3, 185x3

 

Rested for 5 minutes then got to it...

 

30 minutes, As Many Rounds As Possible

5x Deadlifts, 205lbs

200' Bear Crawl

10 Burpees

6 Turkish get ups

250m Row

10 Chin ups

 

Why oh why did I do burpees immediately after the bear crawl, and then chin ups immediately after the row? WHY?!?!

Anyway, finished three rounds and got my 2nd burpee in on the last round before the buzzer went off. I was so happy that buzzer went off. So happy, you guys.

Level 1 Avatar

'That's all I've got. It's pretty much my whole identity. Dr3wcifer: the meat and sarcasm guy.'

The Avatar's current 6WC

Run 30min 4x/wk     |     Stretch 30min 4x/wk

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