Nov 9, 2019
Workhorse: Training
4x Rounds :45s Work / :15s Rest R arm DB Thruster L arm DB Thruster Alternating Single Arm Devil's Press with DB Goblet Squat with DB 1:00 Rest DB weight 50#/35#
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Workhorse: Training
4x Rounds :45s Work / :15s Rest R arm DB Thruster L arm DB Thruster Alternating Single Arm Devil's Press with DB Goblet Squat with DB 1:00 Rest DB weight 50#/35#
workouts, 3.18–19.2015
03.18.2015
First official workout in CrossFit Reaction 2.0. New digs, new PRs.
A: Push press
5-3-3-1-1-1 // 185# -- Apparently this was a PR for me, and a cursory look at all my other posts confirms (or at least, doesn’t deny). Still scary receiving the bar when there’s that much weight on it.
B: For time
30 toes to bar
40 wall balls (20#)
50 burpees
60 kcal row
12:32 Rx -- Wooooooo! Ok. Not wooo. Everything was fine except for the burpees. Those just took a ton of fucking time to get through. The row was surprisingly not as awful after the wall balls and burpees, either. Thought my legs would be a lot more tired.
Extra credit:
1-mile run, Z1 -- Had to find a new loop since we’ve moved. Kind of excited about running around downtown Main Street from our new location. Because you know. People always be gawking.
Bench press
10-10 // 135#
10 // 95# (narrow grip)
10 // 105# (narrow grip)
03.19.2015
A1: Back squat
5 // 165#
5 // 185#
5 // 205#
5 // 215#
A2: Front squat
5 // 145#
5 // 165#
5 // 175#
5 // 185#
TBH, I have no idea what fucking weight scheme I was doing. Numbers are higher than what I would be doing for the prescribed percentages, but the nice thing is that this weight felt easy. All day.
B: 10 minutes, EMOM:
Even: 45 second row
Odd: 10 KB swings (70#)
Well these were fun. Not. The KB swings blew up my forearms. But I did every set unbroken, at least.
Extra credit:
So, I was going to work on OHS, but Alex, a new member who’s also an MMA fighter, asked if I wanted to do another metcon with him. Saying yes was a mistake.
5 rounds:
80 DUs (I did a mixture of SU and DU attempts)
10 DB thrusters (35#)
10 toes to bar
This took forever. And I didn’t keep track of time. And it was a little personal hell. Awesome. Ugh. Just happy I did it, I guess.
workout, 1.2.2015
First workout of 2015. A toughie.
A: Back squat
3-3-3 // 255# -- Worked up to a heavy set of three: 225#, 245#, and then capped it off with 255#. Really fucking heavy. And not particularly balanced, from me. Doing the little hip/butt wiggle, which means I really need to lighten up and work on good form again. Part of it, I'm sure, is just that I haven't been squatting a lot lately. But the wiggle is definitely a weird predisposition I have.
B: For time:
30 DB thrusters (45#)
20 toes to bar
10 DB thrusters (45#)
5:15 -- Rx was with 50# DBs, but fuck that. These were terrifyingly hard, and my quads were smoked by the end. Was on my back, then my knees, for about 5 minutes afterwards because I couldn't really stand up.
workouts, 8.05.2014 & 8.07.204
8.05.2014
A:
5 minutes AMRAP: 7 DB thrusters (40#), 7 toes-to-bar
5 minutes rest
5 minutes AMRAP: 7 slamballs (50#), 7 pull ups
5 minutes rest
5 minutes: rowing, max kCal
5 minutes rest
5 minutes AMRAP: 7 DB thrusters (40#), 7 burpees
4 Rx // 4 Rx // 80 kCals // 3 + 4 Rx -- Wow. This really sucked something awful. So. Many. Fucking. Metcons. Plus, this covered basically every fucking movement possible.
I couldn't get into a rhythm and kip those toes-to-bar correctly. The pull ups were awful (I haven't done a whole lot of them, recently). And the thrusters on the last metcon were terrible. I almost passed out. At least I felt pretty good about the rowing portion.
8.07.2014
A: Overhead squat, heavy triple
120# -- Is this the heaviest I've ever OHS? Possibly? Just kidding. 125# is my 3RM. Still, this felt pretty solid and secure and I probably could have gone up. Maybe next time. Gotta keep working on these.
B: 10-8-6-4-2
Front squat (115#)
Pull ups
3:40 Rx -- This was quick and dirty, but I really enjoyed this. My back will probably be a little sore tomorrow, but that's fine, too. Set a pretty quick, steady pace for the entire workout. Afterwards, I wasn't gassed quite so much, so perhaps I should have gone harder. I just have a difficult time blowing up right out the gate and dying deeper into the WOD. This was probably preferable.
workout, 7.10.2014
Leg status: still super sore, even though I rolled around on a softball for the better part of an hour last night, drank a shitton of water, and took 3 Advil before bed.
Went to workout anyways, in hopes that moving them around and getting some blood flow to the area would help recovery. Still a little early to say, but I think they're getting better.
A: Front squat pyramid
5-4-3-2-1 // 2705# total -- Rep/weight breakdown was 5 @ 135#, 4 @ 185#, 3 @ 205#, 2 @ 215#, and 1 @ 245#. Failed once at 245#, probably because I got a little too low. Plus my quads were still hella sore. Probably should have been able to put up more weight, but seeing as I wasn't totally fresh, I'm okay with how I did.
B: 7 minutes, AMRAP
7 DB thrusters (40#)
14 slam balls (30#)
4 + 5 Rx -- So. Much. Legs. Probably should have been able to finish out the DB thrusters on the last round, but I was just tired and unable to really settle into a rhythm. And I probably took too much time between reps/didn't go hard enough on the slam balls. But also. My legs were on fire.
Afterwards, I just got the knobby foam roller and crushed my legs. And then I got a barbell and crushed them again. Here's hoping I can still walk tomorrow.
workout, 2.21.2014
Hellacious.
A: 3 rounds
250m row
10 DB thrusters (35#)
15 KB swings (70#)
10 DB thrusters (35#)
Rest 5–7 minutes or until full recovery
3:35 // 4:45 // 4:30 -- DB thrusters. Hate 'em. Feel way harder for me than regular thrusters. And my back was tight/sore from doing deadlifts the other day, so I definitely felt it when I was swinging that 2p kettlebell.
Afterwards:
Sit ups: 15-10-10 // 30# -- To help alleviate some of the tightness in my lower back
Overhead squats: 10-10 // 45# -- I need to make myself do these after every workout, just to strengthen my shoulders and get my core stronger so I can snatch and press and do all these overhead movements with more ease.
FRIDAY, 08.30.13
Power Clean 5x3 (add 2.5 lbs to last workout) @ 207.5
Complete 9 rounds for time of:
5 DB Thrusters 50 lbs 5 Strict Chin Ups 5 Burpees
14.27
THURSDAY, 04.25.13
Squat 3x5 (add 5 lbs to last workout) @ 285 Bench 3x5 (add 2.5 lbs to last workout) @ 145
--
21, 15, 9 reps of:
Dumbbell Thrusters 50 lbs Box Jumps 20"
8.40