cn3wton Posted May 18, 2015 Author Report Share Posted May 18, 2015 5/18/15 Warm Up400m run/ Jump rope/ 20/20 Air Dyne2 rounds12 goblet squats18 lunges20/20/20 elbow to instep x 2 + arch hold Strength/Skill Front squat5x755x955x1105x1305x117.55x105 So for those who don't know that is 2.5lbs lighter than the front squat 1RM I set not too long ago. Looks like going back and really focusing on working my upper body position has really payed off. I was in my own head alot on this one with thoughts like "This is near your 1 rep and your doing 5! What the hell are you thinking!?" So I double checked the numbers a few times. It's awesome because now I feel my legs really pushing/driving in the squat, where before it was my upper body that was limiting me. WOD 30/20/10/20/30 LungesKB swings time = 8:33 I did everything unbroken. We could have put a plate overhead to focus on that positioning, but my knees still hate lunges... I don't know if I will ever be really comfortable with them... Post WOD 10 trips 40yd prowler push w/ 90lb. Final trip time = 12 secondsHand stand push ups to moderate depth 2/2/1/0 - my arms faded on this fast. Definitely something to work on. Cleans 75/95/115 warm up stayed at 115 for 10 reps to practice. MISC I prepped all my food for the week until friday. I am going camping this weekend, and my current plan is to make myself a special "menu" for it. So I don't feel quite so left out. We will see how that goes. I grabbed something called Ezekiel bread today. "Paleo"/healthier/etc bread. It tasted pretty good, and took about 80 calories off my post WOD pbj. Next step is making my own sugar free strawberry jam. Then looking into healthier PB. 1 Quote "All we have to decide is what to do with the time that is given to us." - J.R.R Tolkien "Progress, not perfection." "Persist, Pivot, or Concede." - Matthew McConaughey "Today I will do what others won't, so tomorrow I can accomplish what others can't." Rants, Thoughts, and Workouts-->Battle Log | The Improvening (Current Challenge) Link to comment
DarK_RaideR Posted May 18, 2015 Report Share Posted May 18, 2015 You know you're a legitimate badass when you switch from galactic into EZEKIEL bread! 2 Quote Lvl 65 Multitasker Link to comment
ChristArtist Posted May 19, 2015 Report Share Posted May 19, 2015 Healthier pb is ab to us. ..almond butter! But Ezekiel bread for the win! Quote In His hands and Under His wings, Phil 4:13; Is 40:31; Jer 29:11 Adventurer by choice Link to comment
cn3wton Posted May 19, 2015 Author Report Share Posted May 19, 2015 You know you're a legitimate badass when you switch from galactic into EZEKIEL bread!Hell yea! Quote "All we have to decide is what to do with the time that is given to us." - J.R.R Tolkien "Progress, not perfection." "Persist, Pivot, or Concede." - Matthew McConaughey "Today I will do what others won't, so tomorrow I can accomplish what others can't." Rants, Thoughts, and Workouts-->Battle Log | The Improvening (Current Challenge) Link to comment
cn3wton Posted May 19, 2015 Author Report Share Posted May 19, 2015 Healthier pb is ab to us. ..almond butter! But Ezekiel bread for the win!The bread is actually inspired by a passage in the bible. Quote "All we have to decide is what to do with the time that is given to us." - J.R.R Tolkien "Progress, not perfection." "Persist, Pivot, or Concede." - Matthew McConaughey "Today I will do what others won't, so tomorrow I can accomplish what others can't." Rants, Thoughts, and Workouts-->Battle Log | The Improvening (Current Challenge) Link to comment
cn3wton Posted May 19, 2015 Author Report Share Posted May 19, 2015 5/19/15Warm upjump rope 2 rounds5 negative pu8 slow air squats12 slow ab mat sit upsStrength/skill3x8 of both ghd and ring rows. Focusing/introducing accessory work.Wod2 rounds, 60 seconds at each station, 60 second rest between rounds Hollow holdburpeesarch holdwall ballsair dyneTotal for burpees and wb = 63Post WOD5 50yd sled pulls @ 90lb. My legs where shot today. A couple of us did this after the workout.3 rounds double kb press x 610 band pull a partsSome jump rope work mixed with push ups.So all in all I'm feeling pretty beat. The last two days where tough in a good way. We will see how the prowler goes tomorow.So I have been so close to a pull up. I've called it eyebrows to bar. Tried before the workout with no sucess. And again after. Even after doing the ring rows with feet elevated that are of equal or harder difficulty. So as I was getting ready to leave I was talking to a fellow gym member and I just had to try it. So I git on the bar and did 2! I don't know if it was the post WOD pbj I had just consumed or what bit I was just kind of shocked.Working on my resume now and mobility class tonight. Quote "All we have to decide is what to do with the time that is given to us." - J.R.R Tolkien "Progress, not perfection." "Persist, Pivot, or Concede." - Matthew McConaughey "Today I will do what others won't, so tomorrow I can accomplish what others can't." Rants, Thoughts, and Workouts-->Battle Log | The Improvening (Current Challenge) Link to comment
cn3wton Posted May 20, 2015 Author Report Share Posted May 20, 2015 5/20/15 warm upjump rope + air dyne3 min amrap (twice)10 mntn climbers per leg5 push ups10 band pull aparts strength/skillbench press5x755x955x107.55x127.55x1155x105 So this is the same weight as last week. Did it with no assistance needed this time. It was a bit wobbly but I got it done. WOD12 min time cap, 5 rounds5 Deadlift + 5 HPC + 5 Thrusters @ 75lb50 double unders score = 4+2 double unders The rope held me back, if I had done singles I would definitely have finished. Was a great workout though, even with ending up with a knot in the rope. Post WOD 10 40yd prowler push @ 140lb last trip = 13sec This was a tough one but I muddled through it. Felt a bit of a twinge in my low back but nothing to worry about at the time. Also have been doing random pull ups here and there throughout the day. It's still kind of surreal that I can do them unassisted now. Food has been on point the last few days and I am down to 185 this morning, my lowest ever since I started losing weight! Finished the first spot illustration for my resume, 3-4 more to go. Having issues with my scanner connecting to my computer though... Figures doesn't it? Back has been a bit painful. Hopefully I can take care of it over the next few hours/tonight and will be able to workout tomorrow. But if it feels off I will most likely skip. I don't want to miss deadlift day on friday. Or Murph saturday. Quote "All we have to decide is what to do with the time that is given to us." - J.R.R Tolkien "Progress, not perfection." "Persist, Pivot, or Concede." - Matthew McConaughey "Today I will do what others won't, so tomorrow I can accomplish what others can't." Rants, Thoughts, and Workouts-->Battle Log | The Improvening (Current Challenge) Link to comment
cn3wton Posted May 21, 2015 Author Report Share Posted May 21, 2015 5/21/15 warm upjump rope + air dyne2 DL + 2 hang pull + HPC + PC (done twice) strength/skilldl+hang pull +hpc + pc75/95/115/125/135 (125 for PC)/125/125/95 Gotta get my elbows through quicker. WODFor time500m run2 rounds15 burpees10 hanging knee raises5 push ups500m run score = 9:58 Post WOD 50 yd sled pulls90/115/135/160/180/115 Thats about it for today. Quote "All we have to decide is what to do with the time that is given to us." - J.R.R Tolkien "Progress, not perfection." "Persist, Pivot, or Concede." - Matthew McConaughey "Today I will do what others won't, so tomorrow I can accomplish what others can't." Rants, Thoughts, and Workouts-->Battle Log | The Improvening (Current Challenge) Link to comment
cn3wton Posted May 23, 2015 Author Report Share Posted May 23, 2015 5/22/15 warm upair dyne/jump rope2 3 min amrap5 sdhp15 swings10 good mornings strength/skilldeadlift 5x1205x1505x187.55x2155x1955x175 Back to making good steady progress with these. WODpartner workout partner a - row for calspartner b - run 200m + 15 swings when partner finishes the last kettlebell swing swap. Total calories rowed is the score. score = 146 I got paired with another guy who just so happens to be named Corey too. Hes very overweight and out of shape. Taking him like 4 minutes to run 200m. So this one was brutal for me. But I tell you what he pushed himself hard, like really hard. And thats all I needed to see to get me through the row. Post WOD4 40yd prowler push @ 140lb8 40yd prowler push @ 90lb The first four sucked but the 8 where easy. I don't know why it switched from 10 trips to 12, but its been a decent program so far not gonna change anything. I am going to do a 1/2 Murph tomorrow... I just can't bring myself to do the full then try to drive 3-4 hours to where my family camps. I don't even know how I am going to fair on the half as tonight was a horrible day at the restaraunt. Didn't get home until 1130... gotta be up at 7 for tomorow... Have a great weekened everyone (if I'm not on much this weekend) Quote "All we have to decide is what to do with the time that is given to us." - J.R.R Tolkien "Progress, not perfection." "Persist, Pivot, or Concede." - Matthew McConaughey "Today I will do what others won't, so tomorrow I can accomplish what others can't." Rants, Thoughts, and Workouts-->Battle Log | The Improvening (Current Challenge) Link to comment
Sloth the Enduring Posted May 23, 2015 Report Share Posted May 23, 2015 Nice one. It looks like your DL is going up; what's your current PR? Quote “We might as well start where we are, use what we have and do what we can." – Caitlin Rivers Sloth: The Man with the Hammer battle log Link to comment
cn3wton Posted May 23, 2015 Author Report Share Posted May 23, 2015 Nice one. It looks like your DL is going up; what's your current PR?Currently a very sloppy 265. I took some weight off and have been really pushing form. I don't expect to beat that this cycle. But maybe next time. 1 Quote "All we have to decide is what to do with the time that is given to us." - J.R.R Tolkien "Progress, not perfection." "Persist, Pivot, or Concede." - Matthew McConaughey "Today I will do what others won't, so tomorrow I can accomplish what others can't." Rants, Thoughts, and Workouts-->Battle Log | The Improvening (Current Challenge) Link to comment
cn3wton Posted May 23, 2015 Author Report Share Posted May 23, 2015 5/23/151/2 Murph800m run50 pull ups100 push ups150 air squats 800m runI broke the pull, pu, and squats up as follows.10 rounds 5 pull ups4 push ups15 air squats2 sets of 3 push upsTime = 32:30 (kind of forgot to write it down)I was going to throw in 50 more pu for da's rpg challenge but it just wasn't in the cards.I really think this was my best memorial day celebration ever. The owner said this "when your arms start to feel tired and sore be thankful you have them. When your legs start to burn be thankful." It really drove the message home for me and pushed me through it.The pile of canned goods we all donated was pretty monstrous.All in all an awesome start to the weekend. I made my cube snacks and protein brownies to share. Everyone loved them, but the brownies where my first attempt and a bit dry.I am off to go camping for the weekend now. Don't think I'll have much time to check on here so everyone have a great weekendÄ 1 Quote "All we have to decide is what to do with the time that is given to us." - J.R.R Tolkien "Progress, not perfection." "Persist, Pivot, or Concede." - Matthew McConaughey "Today I will do what others won't, so tomorrow I can accomplish what others can't." Rants, Thoughts, and Workouts-->Battle Log | The Improvening (Current Challenge) Link to comment
DarK_RaideR Posted May 24, 2015 Report Share Posted May 24, 2015 Quote Lvl 65 Multitasker Link to comment
cn3wton Posted May 26, 2015 Author Report Share Posted May 26, 2015 5/26/15 warm upghd back extensionsair dyneemom12goblet squats18 lunges20/20/20 elbow to instep + arch hold strength/skillfront squat3x67.53x87.53x102.53x1153x1353x117.53x107.5 WOD8 min AMRAP20 kb swings + 4 burpeesAdd 4 burpees after each round score = 164 reps Post WOD50 yd sled pull90115135160195 *new PR115 Quote "All we have to decide is what to do with the time that is given to us." - J.R.R Tolkien "Progress, not perfection." "Persist, Pivot, or Concede." - Matthew McConaughey "Today I will do what others won't, so tomorrow I can accomplish what others can't." Rants, Thoughts, and Workouts-->Battle Log | The Improvening (Current Challenge) Link to comment
Balthazar Posted May 27, 2015 Report Share Posted May 27, 2015 how was the camping? Quote Link to comment
cn3wton Posted May 28, 2015 Author Report Share Posted May 28, 2015 how was the camping?It was an awesome weekend. Got to spend some time with family and relax. Which is always great. Quote "All we have to decide is what to do with the time that is given to us." - J.R.R Tolkien "Progress, not perfection." "Persist, Pivot, or Concede." - Matthew McConaughey "Today I will do what others won't, so tomorrow I can accomplish what others can't." Rants, Thoughts, and Workouts-->Battle Log | The Improvening (Current Challenge) Link to comment
cn3wton Posted May 28, 2015 Author Report Share Posted May 28, 2015 5/27/15 warm upjump rope4 min amrap10 mountain climbers per leg5 push ups10 band pull aparts strength/skillbench press3x67.53x953x112.53x122.53x135 (a little assistance on last rep)3x122.53x112.5 So technically this is going up, but I wish it was going up faster. Oh well. WOD4 x 400 m run1:551:431:451:35 I really gave it my all on the last run. Got stuck behind someone on the way out, so I sprinted back to make up the time. Happy with how I did. Post WOD Rope climb x 2 (this is definitely a skill I need to work on)30 second Hand stand holds x 4 Since I missed monday due to memorial day I am taking this week of from the prowler. MISCA day of highs and lows. Lows - While I got my resume and cover letter done, I went to visit the possible job and they told me they where not hiring. Got food to cook for remainder of week, but ended up going out for wings instead. Food took forever and I ended up eating more than I wanted too. Also my art class was postponed due to nobody showing up tonight. Highs - While the company isn't hiring right now, they would like a digital copy of my resume. So at least its out there. And since its done there is nothing to stop me from sending it out to other places. While my class was canceled tonight, someone wants to buy one of my pieces from the gallery! And a few people plan to start taking it in the near future. Gotta keep my head up and keep pushing through. Quote "All we have to decide is what to do with the time that is given to us." - J.R.R Tolkien "Progress, not perfection." "Persist, Pivot, or Concede." - Matthew McConaughey "Today I will do what others won't, so tomorrow I can accomplish what others can't." Rants, Thoughts, and Workouts-->Battle Log | The Improvening (Current Challenge) Link to comment
cn3wton Posted May 29, 2015 Author Report Share Posted May 29, 2015 5/28/15 warm up10 du / 1 pull up / 2 air squat did some foam rolling of quad, managed to get rid of the knee ache doing it. Love foam rollers now. 200m row3 rounds10 frankensteins + 10 lunges30 second goblet squat hold3 front squat 3 push press 3 thruster WOD10/9/8/7/6/5/4/3/2/1Thrusters @ 75lb25 double unders after each round time = 16+ minutes So this straight up sucked. I was stubborn and did du, and didnt get any really good strings until the last 25 where I got 20 in a row. I was the last one to finish and didnt pay attention to the time. 95lb was prescribed so I was happy with going at 75lb. After the workout everyone did some hollow hold/arch hold stuff. I tried joining in but I was too busy dying. Ended up eating my post wod pbj and heading home.Work sucks, decided I wouldn't share negative things here though so instead I can tell you what a great motivator it is for me to find a new one. Thinking about possibly doing a challenge... not sure... Quote "All we have to decide is what to do with the time that is given to us." - J.R.R Tolkien "Progress, not perfection." "Persist, Pivot, or Concede." - Matthew McConaughey "Today I will do what others won't, so tomorrow I can accomplish what others can't." Rants, Thoughts, and Workouts-->Battle Log | The Improvening (Current Challenge) Link to comment
cn3wton Posted May 30, 2015 Author Report Share Posted May 30, 2015 5/30/15 warm upjump rope 2 rounds15 med ball slams15 sumo deadift high pulls10 good mornings Strength/skilldeadlift5x1153x147.53x1703x192.53x227.53x2053x182 WODparnter work, switch every minute, 10 minMax calorie row10 hand release push ups + plank for remaining time score = 108 Quote "All we have to decide is what to do with the time that is given to us." - J.R.R Tolkien "Progress, not perfection." "Persist, Pivot, or Concede." - Matthew McConaughey "Today I will do what others won't, so tomorrow I can accomplish what others can't." Rants, Thoughts, and Workouts-->Battle Log | The Improvening (Current Challenge) Link to comment
cn3wton Posted June 2, 2015 Author Report Share Posted June 2, 2015 6/1/15 warm up12 gob squat18 lunges20/20/20 elbow to instep + arch hold(done 2 times) Strength/skillfront squat3x753x953x102.53x117.53x137.53x1253x110 WODEMOMOdds 5 pull ups + 10 lungesEven 5 burpees + 10 kb swings (24kg) Post WOD12 40 yd prowler push @ 90lbLast push time = 12 seconds estimated So that was at 11 in the morning, then I went back at 630 for STRONGMANwarm up jump ropebear crawl + 10 kb swing x 2 Axle bar deadlift, 5 reps160/170/180/190/200/210 Farmers carry 50 yd (weight per arm)65/95/115/125 Log ground to overhead65/85/95 (multiple reps at each weight.) So for my first night of strongman I was happy. There is a strongman contest in august that I may or may not be entering. It was my first time using the log so I was happy with 95. Sure its not my max. Quote "All we have to decide is what to do with the time that is given to us." - J.R.R Tolkien "Progress, not perfection." "Persist, Pivot, or Concede." - Matthew McConaughey "Today I will do what others won't, so tomorrow I can accomplish what others can't." Rants, Thoughts, and Workouts-->Battle Log | The Improvening (Current Challenge) Link to comment
Sloth the Enduring Posted June 2, 2015 Report Share Posted June 2, 2015 Strongman! Awesome! 1 Quote “We might as well start where we are, use what we have and do what we can." – Caitlin Rivers Sloth: The Man with the Hammer battle log Link to comment
Balthazar Posted June 2, 2015 Report Share Posted June 2, 2015 Next stop - haphthor bjornsson 1 Quote Link to comment
cn3wton Posted June 2, 2015 Author Report Share Posted June 2, 2015 6/2/15 warm upjump rope + air dyneseat test2x 30 sec gob squat hold 2x emom3 frontsquat 3 push press 4 lunges20/20/20 core work strength/skillclean complexhang clean + clean + push press + split jerkworked @ 95lb, really have to work on confidence with the split jerk WOD200m luggage carry (100m per arm) 24kg kb30 wall balls 20lbs200m luggage carry20 wall balls200m luggage carry10 wall balls time = 13:10 (my first rxd)This sucked after last nights grip stuff... post WODsled pull 50yd, 5 @ 90lb Quote "All we have to decide is what to do with the time that is given to us." - J.R.R Tolkien "Progress, not perfection." "Persist, Pivot, or Concede." - Matthew McConaughey "Today I will do what others won't, so tomorrow I can accomplish what others can't." Rants, Thoughts, and Workouts-->Battle Log | The Improvening (Current Challenge) Link to comment
cn3wton Posted June 3, 2015 Author Report Share Posted June 3, 2015 6/3/15 warm upjump rope4 min amrap10 mntn climbers per leg5 hand release push ups 10 band pull aparts strength/skillbench press5x753x953x107.53x1203x137.53x117.5 (messed up my adding on the plates...)3x110 So if everything goes to plan I should be hitting 150 as my 1RM. I can't say I am excited about it. I feel like it should be higher. But I have to remember that I really have only been lifting weights for like, 8 months? I consider everything I did before to be junk. I gotta lift what I gotta lift and be happy with the progress... WOD21 Burpees500m run15 Burpees500m run9 Burpees500m run time = 11:55 I was on pace with another guy who usually beats me. Each round I was falling just a bit behind on the run. So on the last run he was about 15-20 meters in front of me at the half way point and I just gave it my all. I gained and gained and then when I was close enough I was sprinting he turned with a shocked look on his face then goes "COME ON!". We ended up tying but damn I felt like I was gonna die. Post WOD8 40yd Prowler push @140lb --> I really had to push through this. At the second trip I didn't think I would come anywhere close to finishing. But I pushed through and did it. Final trip time = 14 seconds. Quote "All we have to decide is what to do with the time that is given to us." - J.R.R Tolkien "Progress, not perfection." "Persist, Pivot, or Concede." - Matthew McConaughey "Today I will do what others won't, so tomorrow I can accomplish what others can't." Rants, Thoughts, and Workouts-->Battle Log | The Improvening (Current Challenge) Link to comment
cn3wton Posted June 3, 2015 Author Report Share Posted June 3, 2015 Strongman! Awesome! I love it, its what I like to do! Next stop - haphthor bjornsson One day! It definitely a kick to the pride when one of the girls DL's the same as me. Of course I beat her at the farmers carries... But man definitely have to get better at checking my ego at the door! Quote "All we have to decide is what to do with the time that is given to us." - J.R.R Tolkien "Progress, not perfection." "Persist, Pivot, or Concede." - Matthew McConaughey "Today I will do what others won't, so tomorrow I can accomplish what others can't." Rants, Thoughts, and Workouts-->Battle Log | The Improvening (Current Challenge) Link to comment
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