MR_Willes "keeping-momentum" daily Battle-Log

[Mr_Willes]

14 minutes ago, Katrin the Morag said:

What is an assault bike?

 

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"Travel lightly, for what you bring with you becomes part of your landscape." -Anne Bishop

 

 

 

http://bfy.tw/B7Io

 

 Sorry, i just think that is such a fun site, not trying to be the smartass

[Agnarr]

Just now, Katrin the Morag said:

What is an assault bike?

It's the illegitimate son between a stationary bike and a swamp boat.

The harder you go on it, the tougher it gets, so it can beat up an average dude and a CF games athlete all the same 

[Mrs Van]

Glad you are enjoying the Crossfit box so much, and as usual you'll do great with the Strong Viking race.

[Mr_Willes]

On 8-4-2017 at 5:16 PM, Agnarr said:

It's the illegitimate son between a stationary bike and a swamp boat.

The harder you go on it, the tougher it gets, so it can beat up an average dude and a CF games athlete all the same 

 

And it feels pretty bad ass! Instructor told us to just keep it steady at 65rpm, which was surprisingly hard

 

On 8-4-2017 at 6:45 PM, elizevdmerwe said:

Glad you are enjoying the Crossfit box so much, and as usual you'll do great with the Strong Viking race.

 

I'm not so sure about the StrongViking, i haven't been running all that much. In ten days we have another run here at work, i'm gonna shoot for 8K, it's the lowest i have done up till now (16 / 16 / 16 / 12 / 12) but i think it's the most reasonable. Somehow the running just isn't taking off. 

[Mr_Willes]

Workout Saturday april 8th:

 

Deadlift:

5x57.5

5x80

3x90

1x100

1x110

1x115

1x3@120

 

OHP:

5xBAR

5x32.5

3x40

1x50

1x55

1x3@60

 

4 pullups

FW with 2x20kg

5 chinups

FW with 2x20kg

5 pullups

FW with 2x25kg

5 chinups

 

 

[Mrs Van]

4 hours ago, mr_willes said:

Somehow the running just isn't taking off.

Maybe you can't muster up enough enthusiasm for the running because it is something like "been there, done that", while you are enjoying yourself so much with the muscles, and lifting and cross fit. Reaching new highs, seeing improvements. I hope that 8K goes well, then hopefully you'll find some part of Rangerbrain to focus on the running too

[Mr_Willes]

19 hours ago, elizevdmerwe said:

Maybe you can't muster up enough enthusiasm for the running because it is something like "been there, done that", while you are enjoying yourself so much with the muscles, and lifting and cross fit. Reaching new highs, seeing improvements. I hope that 8K goes well, then hopefully you'll find some part of Rangerbrain to focus on the running too

 

I really hope it will go that way. But everything is exactly as you described. And i also feel i'm pushing my body, my rest days really need to be rest days. Could it be that i'm pushing for too many (different) workouts, Noooooo (RangerBrain-Alert)...

 

Yesterday was the first day of my Juggernaut reboot:

 

Squat:

5xBAR

5x37.5

5x57.5

5x67.5

5x77.5

10x75

10x75

10x75

10x75

10x75

 

BP:

5xBAR

5x27.5

5x37.5

10x45

10x45`

10x45

10x45

10x45

 

OHP:

5xBAR

5x27.5

10x35

10x35

10x35

10x35

10x35

 

4 Pullups

Farmerwalk with 2x30

5 chinups

Farmerwalk with 2x30

4 Pullups

 

@Broba Fett:

Total barbell weight: 9932 kg (21896lbs)

How much do the pullups/chinups and farmer walks give? (distance on farmer walks is about 40 yard each)

[Charlie_Quinn]

It's so easy to get out of the habit with running. Once you miss a few sessions, it's bloody difficult to make yourself start running again. But you have to just push yourself out for that first run, even if it's just a few km to get back into the swing of things.

 

Just think of that beer at the end of Strong Viking (there is beer, right?), the more training runs you do, the quicker you get to enjoy it!

[Broba Fett]

11 hours ago, mr_willes said:

 

How much do the pullups/chinups and farmer walks give? (distance on farmer walks is about 40 yard each)

 

Good job man!

 

I believe most people are counting full bodyweight for pullups/chinups/etc.

 

I haven't done Farmers yet but I think Sam laid out some equation that he's using for them regarding that challenge on the first page or two of my challenge thread.

[Mr_Willes]

So the pullups make for an extra 1066 (13x82)

 

And the farmer walks were calculated 10 paces times the weight, i did 2x40 paces with 60 kg makes for an extra 480 kg

 

Total weight: 11478 kg (25304 lbs)

 

[Mr_Willes]

3rd crossfit lesson yesterday:

 

Technique / Warmup:

Explained how to row properly, and next to the rows we did where we focused on technique we also did 2 single minutes of rowing, first with a rpm of 25 second with a rpm of 30+. With the last one my 500m split time was 1:40. All this reminded me how i hate the rower...

 

Technique:

Benchpress

Started with technique with only a PVC pipe and sets of 5.

Switched to a barbell, added a total of 15 kg on each side at the last set. A nod and "Pressed before" was all my instructor had to tell me. She did ask me what my 1RM is.

(Funny stuff, this a bit older big guy teamed up with me for the BP, couldn't made his last 2 reps on the last set. Kept looking odd at me the rest of the lesson.)

 

Dips

Got instructed how to use bands to scale ring dips. (I'm buying a set of rings for myself at home). I tried to do dips at home without the proper set up for it. It always hurt my shoulders. But with the rings i had no problems. The WOD consisted of 4 rounds of 10 dips, and i started out with a black band (#2), but switched it up to a purple band (#3) cause with the black one they were feeling too hard to get 4 rounds of 10 in.

 

Goblet lunge

Showed solid technique as i got a quick nod and no remarks

 

WOD:

4 RFT (Timecap 13 minutes)

 

400m run

10 dips (number 3 band

10 goblet lunges (5 left 5 right) with a 16kg KB

 

I missed the last dip on the last set, and took a breather so i could push out the last one. Got to the lunges to hear "TIME" just after i got the second in. If i had known i was that close to the TC i would have recovered just a tad less and pushed out a few more lunges to get it all in.

 

Next time i'm going with the black band cause i felt like the purple band was helping me too much. but it went pretty good for a first try.

[Mr_Willes]

So this will be my program for at least up to the Strongviking at the end of May:

 

[Mr_Willes]

Yesterdays workout April 13th:

 

Deadlift

5x57.5

5x65

5x10@70

 

Squat

5xBAR

5x37.5

5x57.5

5x65

5x10@70

 

Pullup: 5

Farmerswalk: 2x35kg 20m

Chinup: 5

Farmerswalk: 2x35kg 20m

Pullup: 4

Farmerswalk: 2x35kg 20m

Chinup: 4

 

Superset bb skullcrusher / db preacher curl:

skullcrusher: 3x10@27.5

preacher curl: 3x10@12.5

 

DB/BB work total: 11560

Farmerwalk 420

Total 11980kg / 26411 lbs for @Broba Fett

[Jarric]

On ‎13‎/‎04‎/‎2017 at 0:59 PM, mr_willes said:

So this will be my program for at least up to the Strongviking at the end of May:

 

 

Nice to see you have such a simple, straightforward plan for your routine.[/sarcasm]

 

(I'm actually impressed with the level of planning though!)

[Mr_Willes]

Workout Saturday April 15th

 

OHP

5xBAR

5x27.5

5x10@35

 

Front Squats (never seriously tried these)

5xBAR

5x27.5

5x37.5

5x47.5

5x57.5

5x67.5

5x77.5

 

BP 42.5

5xBAR

5x27.5

5x37.5

5x10@42.5

 

Skipped the extra work, was short on time.

 

Total for @Broba Fett: 6175 kg (13613 lbs)

[Mr_Willes]

On 16-4-2017 at 9:32 PM, Jarric said:

 

Nice to see you have such a simple, straightforward plan for your routine.[/sarcasm]

 

(I'm actually impressed with the level of planning though!)

 

LOL well actually it isn't that difficult.

 

I just planned out:

3 non consecutive days of lifting

2 non consecutive days of crossfit (i'm tied to the introductory schedule till i get through all 8 lessons)

1 running day

1 resting day

 

And the lifting days have been split up in compound moves and accessory work, after that i rearranged the lifts so that every compound move would be addressed first at least once every week with a little bit of focus on the SQ. 

[Mr_Willes]

Yesterdays workout: Monday April 17th

 

DL:

5x57.5

5x65

5x72.5

2x10@77.5

15x77.5

 

BP:

5xBAR

5x30

5x40

5x45

2x10@50

15x50

 

SQ:

5xBAR

5x42.5

5x67.5

5x77.5

3x10@82.5

 

Pullups/FW:

Pullups 4

Farmerwalk 2x40 kg 20m

Chinups 4

Farmerwalk 2x40 kg 20m

Pullups 4

Farmerwalk 2x40 kg 20m

[Mr_Willes]

Rolling back to my challenge, which is here:

 

 

[Mr_Willes]

Due to injury and a hectic period at work i'm hermitting back to my BATTLE LOG once again.

 

 

Well i actually did that, not with cake, but with BBQ and Beer! But i already made the click not to slide back into a blackhole, so eating is getting back on point. Now i just have to jump back on the workout train, which is a bit hard with a fucked up ankle. So tonight i want to start an upper body training program to keep me occupied the next couple of weeks.

 

Thankfully i could put the CF on pause...

 

In other words...

 

[Charlie_Quinn]

I'm glad you decided to stick around here while you heal. 

[Mr_Willes]

Yeah i missed the opening of the challenge and with being a bit injured and not being able to go loco with the workouts i just want to take time to take a breather.

 

Though still with the main goal in mind, as i'm not doing much of a workout i also seriously lowered my kcal intake. Also thought about what i want to do... for now i'm thinking of going back to 2-2-2. 2 days lifting, 2 days running, 2 days CF.

 

Cause (even though i'm not really that much in the mood yet) there is some talk about...

 

 

 

[Laghail]

What am I looking at here?

[Mr_Willes]

Course for the StrongViking Water Edition  

[Agnarr]

Ouch! I hope your ankle heals up quickly 

[Moros]

Water Vikings = win.