adam's workout log

[adam]

well... i'm going to close this post for now... i'm going to take a bit and increase my basic strength using barbell and compound lifts for the next 4-12 weeks, alternating with bike/swim/run sprints (as well as jump rope and burpees, other conditioning stuff). i'll be back to crossfit soon enough, though =).

[adam]

aaaand i'm back. starting crossfit again on monday, though, with some strength stuff added in.

today:

bike to farmer's market and back

~10 block barefoot run

then:

3x

10x OH squat (OHS)

5x pull-up

5x ring dip

10x roman chair sit-up (roman)

10x back ext

then, just cause, 15 push-ups

[adam]

crossfit starts again tomorrow, assuming my friend still wants to wake up early and do it with me. otherwise it starts tuesday (so i'm on cycle with the main site)

3x

samson

5 pull-up

10 squat

10 hindu push-up

10/side lateral lunge

10 roman

10 back ext

10 burpees

[adam]

~2 mile run, barefoot.

[adam]

last day off crossfit (or technically crossfit rest day... but resting from what, eh?)

3x

samson

5x DH pull-up (dead hang)

10x K2E (knees to elbows)

5x ring dip

10x OHS (overhead squat)

10x back ext

40x jumping jack

then:

21 pushups, just cause

[adam]

ah.. doing strength training after crossfit was a bad idea. i knew better, but i was gonna try anyways. gotta fit stuff like that in beforehand in the future. trying to get stronger at my basic lifts, too, you know?

warm up

3x

samson

10x prisoner squat

10x pull-up

10x dip

10x sit-up

10x back ext

wod

3x

15x 40# DB thruster

30x GHD sit-up

time: 7:19

strength

press

45x5x2

65x5

85x3

100x5x1 and 100x3x2

[adam]

let me tell you something, nerds, biking up and back from my sister's house for dinner last night (~25 miles round trip) and getting 5 hours of sleep did not make this any easier. cautionary tale. hit my 3 round PR for the clean, though (barely - i almost ate it on the 3rd rep)

warm up

3x

samson

10x squat

6x 15# weighted DH pull-up

10x clapping push-up

10x sit-up

10x back ext

strength - bench press

45x5x2

85x5

115x3

135x2

150x5x3

wod

3-3-3-3-3-3-3 clean

65x2, 85, 105, 125, 145, 170

[adam]

dips. i am not so good at dips. slowed me down a lot. don't know what effects different warm up and squats had. not nearly as fast as the pros... but i'll get faster. just wait.

warm up

5 min on aerodyne, 1.57 mi, 65 cal

3x

samson

10/arm 30# DB snatch

then

foam roll that s&^ out, b

strength

squat

45x5x2

95x5

135x3

165x2

190x5x3

wod

10x

10 pull-up

10 dip (1-5, then 6-10 i did push-ups)

10 sit-up (used my new abmat... worth it, i think)

10 squat

time: 19:48... not sub 10... not sub 15... but at least it was sub 20.

[adam]

4 mile barefoot run.

i'm not very good at taking a day off. hmm.

[adam]

gym is closed tomorrow and monday... ruh roh.

warm up

3x

samson

10x squat

10x pull-up

10x dip

10x sit-up

10x back ext

strength

DL

135x5x2

165x5

205x3

245x2

285x5

wod

AMRAP 15 min

5x 45# DB push jerk

7x 30" box jump

completed: 16 rounds + 5 pj

[adam]

feels like i'll never be able to do muscle ups... but i will. it is HOT today. and humid. geesh.

warm up

3x

samson

5x DH pullup

10x push up

10x sit up

10x back ext

strength/skill

muscle up practice on rings suspended from swing set in the park

wod

bike ride

36:45 time door to door... sooo hot. phew.

[adam]

still quite warm. worked up a sweat, too, so there's that.

warm up

3x

10/leg lunge

arm/shoulder mobility stretching

20 jumping jacks

10 sit up

10 back ext

wod

3x

pull-up to failure (13, 11, 10)

push-up to failure (36, 30, 26)

squat to "failure" (61, 51, 50)

strength/skill

handstands and HSPU practice throughout the day

[adam]

i think the squats were maybe too light? not really sure. didn't break any of the posted records here, but i feel i could've done more weight. also the kb topping at at 40# at the gym is starting to get annoying. i'll have to drop a card in the suggestion box.

p.s. i am not good at toes to bar. i will have to work on that.

warm up

3x

samson

10 squat

10 pull up

10 dip

10 sit up

10 back ext

wod

20 155# squat

40 toes to bar

60 40# kb swing

time: 8:28

[adam]

toes to bar yesterday definitely had an effect on sit ups today that i wasn't expecting. they slowed me down the most. abmat is turning out to have been a good investment, though, so that's good.

warm up

5 min aerodyne bike (1.55 mi, 64 cal)

HSPU practice - still suck at them. much better at handstands, though.

dip pyramids (1, then 2, then 3, etc... was going to go until failure but it was taking forever, so i ended up just heading to the wod. the weird thing about dips for me is that they are still hard, even though i can apparently do a lot, while pull ups definitely feel more "easy" when i do them. strange. any ideas?)

1st round: 1,2,3,4,5,6,7,8,9,10,11,12

2nd round: 1,2,3,4,5,6,7,8,9,10

total: 133

wod

13/leg lunge (sub for 100ft walking lunge)

21 pull up

21 sit up

13/leg lunge

18 pull up

18 sit up

13/leg lunge

15 pull up

15 sit up

13/leg lunge

12 pull up

12 sit up

13/leg lunge

9 pull up

9 sit up

13/leg lunge

6 pull up

6 sit up

time: 14:15

oh yeah, also went for 3-4 mile run last night. mostly barefoot, last bit in vibrams (stupid bumpy ground covered with tiny rocks... rassa frassa...)

[adam]

pull-up and sit-up days back to back perhaps not the greatest idea... but i guess it should burn (i could've done it faster if i hadn't done 80 pull-ups yesterday, though). i did this because i didn't feel like the mainsite wod, fyi.

warm up

3x

samson

10/side 40# one arm kb swing

10/side 40# kb overhead squat

10/side lunges

strength

press

45x5x2

55x5

75x3

90x2

105x5x3

wod

100 pull-up

100 push-up

100 sit-up

100 squat

time: 24:01

[adam]

didn't much care for the mainsite again. but i'm thinking crossfit is more of a lifestyle than it is just doing a certain workout. there are so many ways to do it... taking a little bit more responsibility on my own shoulders now.

warm up (at home... the gym doesn't open till 8am!)

3x

samson

10x OHS

5x DH pull-up

5x ring dip

10x sit up

10x back ext

strength

thruster

45x5x2

65x5

95x3

115x2

135x5

145x5

155x5 (ow!)

wod

5x

500m row

15 burpees

time: 19:34

burpees... take any workout from mundane to gasping for breath.

[adam]

sucked out today... not completely sure why, but i have a few ideas. still mulling it over. tomorrow is another day... and we'll see how that day goes.

warm up

3x

samson

10 squat

10 pull-up

10 dip

10 sit-up

10 back ext

strength

bench press

45x5x2

75x5

105x3

135x2

155x5,x4(failure on 5th),x4(to be safe)

wod (not as written, but what i ended up doing)

14 40# DB squat snatch, right arm

14 strict chin-up

14 40# DB squat snatch, left arm

14 strict chin-up

time: 6:00

[adam]

plyos are hard! that was a sweaty 7 minutes. the gym is also warmer in the evening, i think... more people, maybe? anyways... fun workout, which was the point (self designed, mind you).

warm up

3x

samson

10 40# kb swing right

10 40# kb clean & press left

10 40# kb swing left

10 40# kb clean & press right

10 sit-up

wod

5x

5 plyo pull-up

10 clapping push-up

15 jump squats

time: 6:47

then, untimed

4x fartleks (400m track, slow on the curve, fast on straightaways) - no rest in between rounds

[adam]

phew. sweaty. then super cold shower. refreshing/horrifying.

warm-up

3x

samson

10 squat

5 plyo pull-up

10 push-up

10 45# kb swing

10 sit-up

wod

5x (first round was 15)

10 20# wallball

10 75# SDLHP

10 20" box jump

10 75# push press

time: 12:48

then, untimed

3 rounds

feet-elevated push-up (30, 21, 20)

one legged squat, right [on box] (15, 12, 10)

one legged squat, left (15, 12, 10)

[adam]

wod was maybe (a bit) too easy. squat cleans would've possibly been better. good to know. sit-up and press is hard! very interesting exercise. be careful if you decide to do it, though, you could easily overdo it. also... wear pants when you deadlift. ow, my shins.

warm up

3x

samson

10 squat

10 pull-up

10 25# DBs sit-up and press

10 back ext

strength

deadlift

135x5x2

185x5

225x3

265x2

295x5

wod

21-15-9

95# hang power clean

push-up

time: 6:01

[adam]

bah. gym was on summer hours so i had to leave early. i was working up towards max weight pull-up and dips... but i didn't get there (and i kinda had to rush to do what i did do). another time.

warm up

3x

samson

10 squat

10 45# high pull

10 push-up

10 10# back ext

strength

pull ups and dips

round 1 (body weight)

pu: 12

dip: 16

round 2 (+10#)

pu: 5

dip: 8

round 3 (+15#)

pu: 3

dip: 5

wod

4x 100m sprints

4x 200m sprints

i don't know if it was because of the order or because 200s are just hard... but they were. i'll have to do them first some time and see if that's easier.

[adam]

mixed up the order to see if it would make a difference, i suppose. not really sure, though. the gym was a mad house, that's for sure... that was one benefit to going in the morning (i go after work now). i'm really focusing on trying to speed up my dips and push-ups... i can grind them out but i want them to flow as well as my pull-ups do... i also figure the more speed i can get into it the more CNS i'll be able to recruit for HSPU and the like. that's what i hope, at least.

strength

squat

45x5x2

95x5

135x3

165x2

195x5x2

"warm up"

3x

samson

10 squat

5 plyo pull-up

10 dip

10 40# KB swing

wod

3x

1 115# clean

6 115# front squat

7 burpee pull-up

time: 5:55

[adam]

phew. this was pretty damn hard. especially the pull-ups (they took a full 5:30 of my total time). i need a proper vest or a real backpack for this... my messenger bag was a little uneven. i haven't done the bike ride yet... leaving in about half an hour, but that's still what it's gonna be... should be nice. warm, but nice. hopefully i don't get rained on too much.

warm up

3x

samson

5x 25# DB overhead squat, right

5x 25# DB overhead squat, left

10x ring inverted rows (feet elevated)

10x push-up

5x 25# DB swing, right

5x 25# DB swing, left

strength

wearing 20# backback

25 pull-up

50 push-up

75 squat

time: 12:55

wod

bike to dinner, then bike back!

(15.7mi each way)

[adam]

oh burpee tuck jump... you are a harsh mistress. felt like i was gonna lose my lunch, i did (but i held it together).

warm up

3x

samson

10 overhead squat

5 dh pull-up

5 ring dip

10x 15# DB swings (i.e. two DB at once - kinda awkward but kettle bells are really expensive, you know?)

strength

HSPU (not full range of motion... but upside down with heels against the wall)

5xF

8,8,7,7,7

wod

21-15-9-6-3

burpee tuck jump

time: 4:47

[adam]

something inside me just wanted to lift some heavy ass weights today. metcon is good for really pushing yourself, but i was definitely in the mood to move some iron today. and it was good. wanted to keep going but was measurably over the hour mark and i decided i have to know my limits. good workout, followed by a jog home through some heavy rain.

and i remembered pants for my deadlifts!

warm up

45# barbell complex

squat

45x5x2

95x5

135x3

185x2

200x3x5 (+5x body weight jump squat after each work set)

bench press

45x5x2

75x5

105x3

135x2

160x3x5 (+5 clap push-up after each work set)

deadlift

135x5x2

185x5

235x3

275x2

305x3x2

3x8 chin-up

+5 plyo pull-up