dr3wcifer Posted July 28, 2013 Report Share Posted July 28, 2013 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. 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
dr3wcifer Posted July 28, 2013 Author Report Share Posted July 28, 2013 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 Ladder5 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 Link to comment
dr3wcifer Posted July 29, 2013 Author Report Share Posted July 29, 2013 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
dr3wcifer Posted July 30, 2013 Author Report Share Posted July 30, 2013 Today was weightlifting. Bench press, specifically. Warmup row: 500m in 2:30 Bench press45x545x585x3115x3155x3175x5x3 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 1x12GHD 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
dr3wcifer Posted July 31, 2013 Author Report Share Posted July 31, 2013 This morning was a swim workout. Always a fun way to mix it up, especially in the summer time. Warm upSwim 50m at a relaxed paceTread water, touch the bottom of the deep end 3 timesSwim 50m at a moderate pace 6 rounds for timeSwim 100m10 pushups15 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
dr3wcifer Posted August 1, 2013 Author Report Share Posted August 1, 2013 I got myself all drenched in sweat this morning. It was that good. WarmupI 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 Ladder2:30 Row (500m)5 Chinups2 Turkish get ups @ 45lbs10 PushupsDeadlifts: 45x10, 85x3, 115x3, 155x3, 185x3 Rested for 5 minutes then got to it... 30 minutes, As Many Rounds As Possible5x Deadlifts, 205lbs200' Bear Crawl10 Burpees6 Turkish get ups250m Row10 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 Link to comment
dr3wcifer Posted August 1, 2013 Author Report Share Posted August 1, 2013 This was a test. It failed. Until my next workout, this is a vacant post.Bumblebee tuna. 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
Recommended Posts
Archived
This topic is now archived and is closed to further replies.