View Full Version : De Opresso Liber!
My name is Rory Hanlin and most of you don’t know me.
I’m new to the forum, new to the strength community in general and to the Compound specifically. At this point I have only trained with Bert and G a few times but have made vast improvements. I will say that I loved walking into his gym knowing that I have a lot of work to do before I am at the level of most of the regulars.
That fires me up and is partly the reason I decided to start this journal on these forums. I currently live in Fayetteville NC, which is a healthy 2 hour drive from Irmo. So I miss out on the daily interaction of the gym. Instead I get to workout up here in my garage gym and the Army facilities that are on Fort Bragg. Oh, I am in the Army too. I am currently in the 82nd Airborne, but that will change in the future (more on that later)
My background is not very impressive where strength training is concerned. In college I kept in good shape from the Army and I competed in Judo for four years, eventually placing second in the collegiate national tournament. Unfortunately I didn’t pursue Judo further because I was commissioned as an officer in the Army, where I went through months of grueling training (including Ranger School) which destroyed my body. The Army has a tendency to do that with its training programs.
When I got to Fort Bragg I found myself woefully out of shape and decided that Crossfit was what I was going to use to get myself back into shape. So for 6 months I trained pretty heavily in Crossfit until I deployed to Iraq. When I was in Iraq, because of the environment and a lot of other factors, I really focused on strength training. 15 months of absolute dedication to intense, focused strength training made me progress by leaps and bounds. But that was just to get my foot in the door. I still have a long way to go.
The thing is I am interested in a ton of hobbies and love to try new things. I decided to give Highland games a try and through my brother in law, Crossfit Garry, I met and started training with Bert.
This journal will track my progress as I train in preparation for Highland Games athletics in the Spring and Fall, and MMA in the winter season. Another twist to the whole mix is that I have Special Forces Assessment and Selection coming up in August (a grueling two week qualifier to join the “Green Berets”) so I will be training for that as well.
The challenges ahead of me only spur me on to focus more and train harder.
I can’t wait.
goergen1
05-05-2008, 08:55 AM
Rory. It is always good to see you. I am glad you are putting your journal here. I expect to see some great things from you, both athletically and in your military career.
I have to say that when you visit the compound things are a lot of fun. I look forward to your next visit.
Before I start posting workouts, I thought it would be a great idea to get a baseline so I can see where I have progressed and where I need more work.
And what better way to do that than post my Highland Games scores.
Triad Highland games was my first competition and it went very well. I entered in the Amateur B division and placed 2nd overall. This competition was definitely a story of how I kicked ass in a majority of the events, but a few events (my achilles heel as it were) brought down my overall score so much that I lost first place, albeit by 1 point. I was bummed a little at this fact, but don't get me wrong I am psyched that I did so well my first game. My goal of being a legit A class thrower by the end of this season is already within reach. I could say I need to work on a specific event, but that would be foolish. I need to work on them all! I have only thrown in practice twice!
I need to practice throwing more. And that is basically it.
Here were my scores:
Sheaf: 22' I have a lot of work to do on this one. Height wasn't a problem, but I was inconsistant as hell. All over the place. Of course, this was the second time in my life I threw the damn thing, but still.
Weight Over Bar: 13' This one was the best part of the game. It felt great to throw over 12, and based on where the weight was in the picture, I know I can clear 14 or 14' 6''. Very Motivating.
Heavy Hammer: 71' This was a solid performance, although I threw further, but I faulted on that one.
Caber: This was my achilles heel. I friggin suck on this one. Need more work. I think I placed last.
Heavy Weight for Distance: 25' 11''. This was a solid throw as well, although I need to work on letting the ground come to me and staying down in the first turn.
Light Weight for Distance: 56' 4'' Big PR here and I needed it to win this one.
Stone: 31' Not bad for me, but really lacking comparatively. I think the entire field was in between 31-33 feet. So I need another foot, but couldn't get it. The stone is probably my worst event because everyone else is really good at it and I am not.
Light Hammer: 89' This was also a solid throw. Again, I know I can throw this further. I just need some time to get used to it.
I placed first in the WOB, Heavy and Light Hammer, and the 28lb WFD. I placed second in the 56lb WFD.
Overall I am pleased with how I did. I now have a good baseline of where I am and where I need to be.
My programming is a little different than a lot of strength guys mainly because I have to take into account more GPP aspects of fitness and I have to maintain desent metabolic conditioning. As I approach August I will concentrate more on metcon and ruck marching.
The split is Mon/Tues: Strength, power, throwing
Thu/Fri: Metcon, ruckmarching
After a days rest, I hit it hard in the gym.
Crossfit warmup (Three sets of Dips, Situps, Hypers, Pull Ups, Air Squats, 8-10)
Clean Warm up
1. Full Clean 285 6x1
I had two misses on these mainly due to lack of hip extension, which I have been working on. The sixth one felt amazing so I ended on a good note.
2. Bench Press 280 5x5
The first time I finished 5 across with this weight. I am improving, always good to see.
3. Squat 330 5x5
Another PR with 5 across. Squat is my weakest lift and I need to make sure I am constantly squating 1 or 2 times a week to get better.
4. Clean Pulls 360 4x5
The last one or two of the last set were terrible, I was exhausted.
PWO two scoops protein, 3 tbs peanut butter, 1 cup ice, 1 cup milk
Blend
Mmmmm... delicious
Today was Deadlift and posterior chain work
But first!!
0630-0730 Combatives/Jui Jitsu training
I was definitely very lethargic this morning for PT. I am also tired of getting bruises and bloody from training. Of course, this morning I got a nasty swollen cut lip on my right side. Serves me right for not giving 100 percent.
I was feeling sorry for myself prior to the afternoon lifting session, but I drove on and changed to a more positive mindset.
On to the strength training
Crossfit Warmup
Deadlift: worked up to 445lbs 1 set of 5. Felt good, pushed it hard at the end.
Shoulder Press: 180lbs x2x3 then x2x2. There was a lot of residual tiredness from bench press yesterday, plus I rushed the sets and didn't rest as long as I should have. I had a training meeting to go to, so had to hurry.
Weighted Pull Ups: 5x5 55lbs, various grips. Then 10 wide arms. I have stayed at this weight for a long while now. Time to go up!
Good Mornings: 180lbs 4x7 I just started doing more of these and I love them. I think this exercise is extremely under rated and under used.
After the good mornings I was dripping with sweat.
Another great workout.
PWO 16 ounce protein smoothie.
What started out as a lethargic day turned into an intense and productive day, basically because my mindset changed.
Today I felt a lot of residual soreness from the deadlift and good mornings. Although It felt better after the day progressed.
I think I might go to a week on/week off with the heavy deadlifting. They are just so taxing on the body, and the rest of the week of lifting is greatly affected.
Morning: MMA drills and skills training.
Afternoon: Warmup
Today I completed a benchmark workout from Crossfit. A classic called Helen. The workout consists of three rounds for time of:
400m run
21 KB Swings, 1.5 pood
12 Pull ups
Completed Helen in 9:17. A descent time, by no means stellar. I could really feel the soreness on the runs and KB Swings.
Then:
3x10 KB Clean and Push Press 2 Pood
3x10 Pull ups, Wide, Normal, Narrow
PWO Wife's homemade pizza. mmmm good.
Yesterday I shot at a Pistol shooting competition and spent all morning and afternoon in the sun. I arrived at the gym sunburnt and tired. But I got into my groove and it went well.
Crossfit Warmup
Super set Hang Snatch with Full Snatch I did two reps of full snatch then two reps of hang snatch for 4 sets at 175. I missed the full snatch once, but other than that these felt great. I have been having problems lately with my technique for the snatch. I'm trying to build up so I can so 100kg again.
Bench Press 315 x2x1 then 320 x 2x3. I needed a little help on the last rep of 320.
One Legged Squats (Pistols) 40lbs x3x5.
Turkish Get Up I am trying to do a TGU with my wife as the weight, so I practiced with a barbell weighted at 95lbs, which is my PR. I'm getting there.
Bent Over Row 225x3x2 235x3x3 Each row was taken from the floor.
PWO Shake: two scoops protein, 1 cup ice, 2 Tablespoons Peanut Butter, 1/2Cup Walnuts, 1 Cup Milk.
Here's a problem I have been having recently: Keeping my hands healthy.
Does anyone else have a problem with skin injuries? It seems the callusses on my hands and fingers are constantly opening up. That and I injured my middle left finger when I missed a heavy clean a while back. This has really ruined my grip training lately. The real problem is that it was about three weeks ago that the injury occurred and the finger is just really slow to heal. It is frustrating because one of my goals is to close the #3 and thats not going to happen without healthy hands.
More tape? Less whining? Thoughts?
Today I was still pretty sore from weighted Pistols. Usually pistols are pretty easy to recover from, but these were pretty heavy. Unfortunately I think it affected a PR try in the clean, as you will see.
Morning: MMA training
Afternoon: I had a short workout today, mainly because of work.
Clean 265x2 285x1 295x1 300x1
missed 305x1
I tried for 305, got under the weight pretty easily and caught it perfectly but couldn't front squat it up. I know I can get 305, just a matter of doing it when I am fresh.
Split Jerk 245x3 265x3x4
These were really intense, do to the short rest periods enforced upon me by my timeline. The last one of the last set dropped.
PWO Banana and lots o Peanut Butter
My selection date has changed from August 20th to Jul 8th. This means I will be focused much more on endurance and metabolic conditioning, which is not to fun because strength is more important. But, this will mean selection will end sooner, so I can get back to training for Highland Games!
Bert Sorin
05-13-2008, 11:23 AM
Rory,
First of all, congrats on the games, great job. You will be VERY good if your schedule allows you to be. You have one of the most interesting journals, green berets, iraq, pistol shooting, mma, hg...talk about a bad ass! :cool:
By the way, to all of you reading his journal, this dude looks like a super hero. He is 6'4" and about 225, but about 5% body fat (at the most). I did not realize he was so strong. if he did not have to do so much PT and running around, he could easily weigh 250 and be a super beast. I am more glad he is protecting our country though, we need more like him.
See you May 31st weekend. Looks like Mike P, Roger Crazy wolf and others will be there.
Thanks Bert!
Its great to be on these forums and be a part of a community. That is one of the biggest things I am missing up here in Fort Bragg, a community of like minded athletes that are rooting for each other. I can't wait to meet some of you on May 31st!
Onto the workout:
Morning: MMA training. Today in preparation for the upcoming fight (next week) we went really intense with the 4 ounce gloves and worked take downs and clinch training. It was a ball smoker and it was fun to punch people. Although, I got my ass smoked a couple of times as well.
Afternoon: This would have been strength training, but I am focusing more on prep for selection. So:
6 Mile Ruck run, 66lb ruck sack.
The route was the dreaded "Coolikonch" which is a 2 mile long steep hill in the middle of the 6 mile route. I ran most of it, but had to walk some of the big hills. I finished the run in exactly 1:29. Not bad. Based on this run I am optimistic about my progression over the next month until selection.
I still have lots o work to do.
PWO: Lots of water, wife's homemade sausage patties, beans and fish oil.
Today I am really feeling the effects of the 6 miler I did yesterday.
Workout today was brutal
Morning: MMA, focused on punching and kicking but also did a little no gi ground game.
Afternoon: Completed Eva in 41 minutes.
Eva
5 Rounds for time of:
800 meter run
30 KB swings, 2 pood
30 Pull ups
This workout was NOT fun. In fact, it sucked pretty much from the first step of the first 800 to the last pull up. I felt friggin terrible the whole time. I suppose that was the point, but still, I like it much better when I blast through a workout in great time. (Even though it still sucks) I could easily shave 10 minutes off of this thing if I was fresh.
But again, that is the point.
PWO: 1 Chicken Breast, Apple with Peanut Butter, nuts and seeds
Thank God tomorrow is a rest day.
This entry is for two days
16 May Friday:
Rope Climbs: 20 foot rope: 11 Ascents
Super set with sets of 30 Pushups for a total of 240 Pushups
500 meter Stone carry with 35lb rucksack, 110lb stone.
PWO: two scoops protein, 2 tablespoons peanut butter, 1 cup milk, handful of walnuts
17 May Saturday
Crossfit Warmup
Clean 265 x2x6
Missed one of these, couldn't front squat it up. I need to work on my leg strength.
Push Press 205x3-3-4-4-2
Some of these were behind the neck after I got tired. They felt good though.
Squat 385x2x5
225 x13x1
These were all strong squats, even though my legs were fatigued from the walking and road marching that I have been doing. The last set was until failure.
Pull Ups 110 x2-1-1-1-1
Arms were really tired after the rope climbs yesterday. I usually can do a couple of more sets of two. I did 10 wide arm pull ups after all was said and done.
Good Mornings 185x5 205x5 225x5 225x4
Declined Situps 125 x5-5-5-4-4
Declined at the maximum.
PWO: 2 scoops protein, handful of walnuts, 2 Tblespoons peanut butter, milk
It's been awhile since I've posted, so let me explain what I've been doing the last five days and why my wife is typing this post for me. :)
For the last 2 weeks I've been training up for an MMA competition that was held Mon, Tues, and Wed this week. This MMA tournament involved the entire 82nd Airborne Division and every battalion sent a team to the competition. There were over 300 competitors and 500 matches divided into normal MMA weight classes. I competed in the heavy weight division (205# and up). I have a background in judo and tae kwon do (black belts in both). The rules progressively lax in the prelims, the semifinals, and the finals. The prelims allowed only grappeling, throwing, and take downs. The semifinals were Pancrase rules (slapping and kicking). The final match was full MMA, UFC style with gloves and shorts (nothing else).
I started out the tournament doing very well. On Monday I won all of my matches fairly easily. With my background I was pretty confident. In the semifinals, I was nervous because I had never done pancrase before. But after a tough fight I won that match with an arm bar submission. The next day I was in the finals, with full MMA, facing a 6'7" 285# bruiser. Needless to say, I was counted as the underdog. Not many people thought I was going to win, which spurred my aggression even more. Before I go any further, I gotta say that stepping into the ring after they announced my name was one of the best feelings I've ever had. But then I had to fight. I had a pretty simple strategy, which was, I was going to beat his ass as hard I could and if that didn't work, I was going to take his ass to the ground and beat it some more. The bell rang and I gave him the strongest punch I've ever delivered in my life across his face. Only later did I find out that punch was the punch that broke my hand. Luckily my adrenaline was pumping so I really didn't feel it, I just kept hitting him. He was a big guy and that didn't knock him out. However, I dominated the first round until the last 10 seconds when we were both so exhausted that we just stood and punched each other until the bell rang. After the minute of rest and at the beginning of the second round, I stood up and said I was ready to go. He stood up, sat back down, and the ref called the fight. I was declared the heavy weight champion and we won the team trophy. It was an amazing feeling but it was also bittersweet.
Yesterday i got my hand X-rayed and found out that I had an oblique break of the 1st metacarpal of my right hand. What does this mean? It means the following:
1. I am out of lifting for 4-6 weeks, pretty much relegated to squats, ruck marching, and lower body work.
2. I pushed my SF selection date back to August 20th.
3. I won't be competing in any Highland games competitions until after selection is done.
4. Next week Friday orthopedics will be pinning the break.
5. I can legitimately say that I broke my hand punching some dude in the face.
So now I'm 1-0 in amateur MMA fights...good start. I know that I can stand toe to toe with anybody and stand a chance. The fight taught me a lot about myself and about my training. I am really bummed that it is going to set me back so much, but I'm determined to heal well and heal fast.
I'm on the mend right now (thanks wifey for typing this) and yes, Bert, I'm still coming on May 31st because I'm going to be keeping it real with the left hand.
PWO: protein shake and 4-6 weeks of recovery.
Matt V
05-22-2008, 10:38 PM
Congratulations on the win, Rory!
Sorry to hear about the hand. I know you'll be back in less than 4 weeks.
Matt V
goergen1
05-22-2008, 11:48 PM
Rory. Every time I read your journal I see that you are studlyer than I had previously thought.
1. Bummer to hear about the hand.
2. You are not a real man until you have had pins put into your hand from a combat sport injury. (mine was from wrestling) Congratulations. :D :cool:
3. Remind me not to try to fight you. Mostly because I am not that tough and would not like being hit in the head. :D
I look forward to seeing you on the 31st. Hey, I will throw against you with the left hand. ;)
I'll be waiting for you to heal so we can resume our highland rivalry.
Until then Matt V will be my new nemesis. :cool:
Bert Sorin
05-23-2008, 11:01 AM
Wow, great story Rory. too bad about the paw, I would have liked watching you compete in HG this summer. Hey, you can go lefty. I will see you the 31st. Take care of yourself, try not to plow a kneecap fighting the Predator in the jungles of some unnamed South American land.
Matt V
05-23-2008, 11:40 AM
Jeff, I accept your challenge! Although I have to admit that, even throwing lefty, Rory could beat me in the WOB. :(
I guess I can put away that voodoo doll now. :rolleyes:
Matt V
Took a few days off after the fight. Myself, Crossfit Garry, Army Will and the wife all went to the Appalachian mountains for hiking, grilling out and general fun. It was a blast. But back to the grind today, kettlebell style.
Warmup: Various kettlebell drills with 1 and 1 1/2 pood.
7 Rounds of:
1 Arm KB Swings x10, 2 pood
1 Arm Clean and Press x10, 2 pood
1 Arm Snatch x10, 2 pood
(all lefty of course)
10 one hand tire flips, jumping in and out of tire between each rep
2 min rest
5 tire flips
PWO: 1 cup milk, 2 scoops protein, 1 cup strawberries, 1 cup peaches
Typing with one hand really sucks... I don't recommend it
Great workout today.
I've decided to really hit the front squat hard for the month I'll be out. Right now it is definetely the limiting factor in my clean so I need to increase it.
Warm up: Air Squats, Hypers, Sit ups
Front Squat: 285x3 295x1 295x2 295x1 290x2 290x2 290x1
Felt good, these are way better to do one handed than back squats.
One Arm Pullups with assistance bands
I'd love to do a strict one arm pull up, but I'm not even close so I used the light bands from Iron mind to help out. I still needed to jump a little on each one.
PUx 7-7-9-6
Turkish Get Up
I set of 5 45lbs.
Thought these would be easier, but I really need my other hand to stabilize.
Leg Raises
15x10 25x3x10
Weight put at the feet.
PWO: 2 scoops protein, 1 cup milk, 3 tblespoon peanut butter, ice
Felt great this morning
Warmup: Light Front Squats
Front Squats 255 x 4-4-4-3-4-1
The first four sets I held for 2 seconds at the bottom of the squat. The fourth set I could only do three so the fifth set I did normally. Much easier that way. The last set I held for 8 seconds at the bottom.
One Arm Pull Ups 6-6-5-4-4
Done from a dead hang with the medium band.
Weighted Pistols 30lbs 3-3-3-3-3
The third set I did two with the left leg.
One Arm DB Push Press 80x5 95x3-3-3
Lateral Raises 125x8-8-8 155x 4-4
I found a machine that I can do with my right arm. Not the best shoulder workout, but better than nothing.
One Arm Dead Hang 4x 8-10 seconds
This was really hard on my grip. Gotta work on this one. My lefty grip sucks!
PWO: Protein Shake
Here's a question, How much carbs should you intake after a predominantly strength workout? I ask this because I think carbs after a workout are stressed too heavily, especially for strength guys. Your carb levels don't really change that much after primarily glycotic and phosphegan work. (speed, power and strength) so you don't need that much glucogen replacement.
Thoughts?
This post is for yesterday and today.
On Saturday I drove down to Irmo SC to the compound to throw with Bert, G and workout with the gang from Athletes Arena. My wife and I had a blast as always. Unfortunately I was not able to see Bert, but RogerCrazywolf came down and lended me his expertise in throwing.
Saturday 31 May
Warmup: Dynamic Flex (All throws lefty)
Overhead Shot heave, 1handed.
15.5 lb Stone: 30 throws, 25-29 feet
These are close to what I throw with my right hand. Defintely need to work on the right more.
Heavy Weight for Distance 15 throws 17-20 feet
On the last throw I fell over and almost landed on my hand. Time to move on.
Weight over bar 11 feet 2 throws 12 feet, 6 throws
It took me five throws to hit 12 feet lefty, on my sixth I finally hit it.
It was hot as hell, so we stopped there and I hit the weights.
Hip Belt Squat 120KG 8-8-8-8-8-4
This was the first time I did the hip belt squat. I liked them alot. They are great for people in my position, for obvious reasons. I am determined to make gains in my Squat despite my injury.
Back Hyperextensions 30lbs 5x10
Vertimax jumps/jump lunges 1 set of 20 jumps, 1 set of 10 jump lunges and 10 jumps
This was fun. I've never worked on this implement. Amazing potential to increase explosive power and vertical leap. I wish I had one.
GHD Situps 50lb x5x10
PWO: BBQ with G and a great discussion of the efficacy of the clean and back squat in GPP as opposed to the snatch and other explosive exercises.
Sunday 1 June
Worked out with the Ortegons at the compound. Where my wife did 6 kipping pull ups for the first time!
Warmup: Broad Jumps, high knees, Dynamic Flex, box jumps
One Arm Barbell Snatch 55kg x3x7
These are great and tough as hell!
One Arm Pull Up Medium band: 6-6-5-5
Lastly:
3 Rounds For time:
50 one arm KB swings, 1 1/2 pood
50 Box Jumps, 28 inch box
400 m run
25:36
The first round I did 100 kb swings, which sucked.
PWO: Arby's Roast beef
Thanks Sorinex for another awesome weekend of training!
Yesterday I finally got the screws put into my hands. I feel like shit right now, but I am on the road to a full recovery. I'll be throwing in no time!
This workout was for two days ago, Monday 2 June
Warm Up: D flex, air squats, KB swings
One Arm Push ups 5x8
One Arm Rows Bodyweight x 5-5-3
Tire Flips x 30
Then I did a set of jumping in and out of the tire, x22
Plank 1 set of 3 minute hold
Today's workout:
Front Squat 275x3 295x2 315xf 305x1 295x2-2-2-2-1
I did a total of nine sets of front squats, I could have gotten the 315, but there is only so much weight you can pin to your shoulders with one arm.
One Arm Jumping Pullups 4x8
Pec Fly I did this because I could actually do it with my right, which is in dire need of a proper workout.
Lateral Raise See above
Back Extensions 50lbsx 10-8-8-9
L Sit 30 seconds, 30-20-20
Well Gents I am headed to Europe for the next month for block leave.
I will still be working out and I will post when I can.
Hopefully when I come back my hand will be healed enough to sufficiently train!
goergen1
06-09-2008, 10:33 PM
Have fun in Europe traveling man. :D I look forward to hearing some good stories.
Bert Sorin
06-10-2008, 11:14 AM
yeah man, have fun in Europe, keep us posted on the awesomeness that I am sure will insue.
Hey everyone! The Europe trip is going awesome! I've been to Switzerland, Germany and Austria so far. I'm writing to you from Salzburg. The best part about the whole thing is that I'm staying in shape. There are plenty of mountains to climb and I'm trying to get up as many as possible. So far workouts have consisted of a lot of body weight exercises with full pack and very little upper body due to my broken hand. The highlights of the trip have been the ascents up the mountains, one in the Swiss Alps, HarderKuln (4500ft), one in the Bavarian Alps, Kruzercak (6000ft). Both took me 3 hours to summit and down. The HarderKuln was with full pack and wifey in tow and the other was speed ascent (no pack). I'll be posting some pictures when I come back. After the Europe trip I'll get the use of my hand back and I'll be back to training. Until then, Auf Weidersein!
Phew...
Just got back from Europe. I had an awesome time. I went to six countries: Germany, Austria, Belgium, Swizterland, Luxembourg, Czech Republic. All of the countries were amazing, but I gotta say the Alps were the highlight of the trip. If you have not been to the Alps then go there as soon as possible. I highly recommend the Swiss city of Interlaken and the German city of Garmisch. Both have breathtaking views of the Alps.
As for my training, I climbed alot of stairs and a few mountains with full pack. My upper body strength has really suffered from the injury. I just started upper body strength training today and it was rough.
I still can't grip without it hurting my hand. So I am using a strap to support it.
Bench Press Close Grip 135 x4x10
Pull UP 3x10-12
Shoulder Press 135x3x5
After this, my hand was hurting pretty badly so I stopped.
I have a lot of work to do...
goergen1
07-10-2008, 08:52 AM
Welcome back Rory. Glad to see you are using the 'ol hand again. I am sure you will be back in prime condition soon enough. :D
This post is for the last couple of days. I am doing a lot of ruck marching now in preparation for selection.
Wednesday
Ruckmarch 5 miles, 50 lbs 53 min
Friday
3 Rounds for time of:
21 Thrusters, 50-70 lbs (my hand wasn't able to support the 70lbs on all reps)
21 KB Swings, 2 pood
500 meter run
Then 100 Pushups on parallettes
Saturday
Ruckmarch 6 miles, 55lbs, 1 hour 17 minutes
This one was in the middle of the day, 93 degrees and sunny. I almost passed out on the last mile. I definitely need a water source if I am doing that again in the middle of the day.
Today my wife and I are going to the beach. Fun in the sun baby!
This is for the last two days
Sunday
Went to the beach and did a nasty Crossfit workout. It smoked the shit out of me, mainly because the damn waves were so strong because the tide was coming in.
For time:
Swim 100 meters in ocean
20 KB Swings, 2 pood
20 Pushups
Simple yet oh so terrible. I swam the first 200 meters. When I got so disoriented and thrown around that I was running around the beach looking for my wife and kettlebell, I decided to run in the water the last 3 sets. That still sucked.
Oh, and I didn't get the time because my watch stopped in the middle of the workout.
Damn ocean...
Monday
Hand felt great today. Each day its getting better. Today was the start of the two a day workouts.
Crossfit Warmup: I can do all of the exercises, but I needed to jump the pull ups so as to not hurt the hand too badly.
Squat 335x5 340x5 340x5 340x5 340x5
These felt great. Its great to be back squating again.
Shoulder Press 135x5x5
Done from a standing position, these felt great as well. My wrist can take more loads now.
Pull Ups 12-10-7-8-6-4
Normal grip, narrow grip, wide grip, two sets of each
Tricep Extension 70x 4x10-12
Done on the cable machine, these are supplemental exercises to get some strength back in my arms that I lost the last two months because of atrophy.
Biceps Curl 65 x 10-9-8
Done with a barbell
Rested about 5 hours
Ruckmarch 65lbs, 4 miles in 44 minutes
The ruckmarch felt awesome. I almost ran the whole thing and with an average 11 minute mile it showed.
Overall today I felt great. I think it is something to do with my diet changes that I have made. If this is a trend, then I'll write about what I've been doing so you guys can take it and use it. If it goes bust, I'll still write about it, but don't use it.
More on that later...
Today was another day of two workouts.
Morning
Warmup: 4 sets of 20-30 second L Sit
Do as many rounds as possible in 20 minutes of:
10 KB Swings, 2 Pood
50 meter hill sprint
10 push ups
50 meter down hill sprint
Result: 9 1/3 rounds
Pullups: 3x10
Dips: 3x10
Afternoon
Ruckmarch 7 miles, 65 pounds
Time: 79 minutes
This ruckmarch felt slow, but it turned out I almost hit 11 minute miles, so it wasn't too bad.
In other news I have lost a lot of weight over the last month. I just weighed myself and I am 215 with my boots on. Which means I'm actually about 212. Wow, That is a 15 pound difference from March of this year when I weighed in at 227. The combination of the broken hand and the ruckmarching is taking its toll. I am also having a hard time keeping up with the food requirements of my workouts. Today I just found out that I miscalculated on my protein/fat intake. I know that is the reason I have lost the weight.
If it wasn't for the wife, I would be doomed.
Roger Crazy Wolf
07-16-2008, 09:22 PM
Doooooooomed!!
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I love it!
That was pretty damn hilarious. I see that Grr is your profile picture. Do you relate to him the most?
Onto the workout of the day. I added a new addition to my garage gym. A pull up bar!! The most useful piece of equipment in a gym! Now I have it! Courtesy of studbarpullup.com I cannot say enough good things about this pull up bar. Cheap, easy to install, doesn't take up much space and its rock solid.
After yesterdays weigh in I felt poopy pants... So today I wanted to hit strength hard. Unfortunately my hand cannot take full barbell cleans, but this was good enough.
The workout today went like this:
Clean and Press Atlas Stone 120lbs 5-5-5-5-7
I did these on the front lawn, I love heaving the stone up in the air and filling my neighborhood with noise. Especially when people look at me weird.
Ring Push Ups 12-12-12-12
I haven't done much on rings in the last 3 months. My hand did better with the pushups than with the dips. I need to start training rings again... So good for your whole body
Pull Ups 12-10-5-6-7-4
I had to use the new equipment! Various grips, These pull ups were unassisted (no strap on the right hand) Slowly but surely I'll be able to do more.
Walking Lunges 4 pood (140 pounds) 25 meters downhill, 25 meters up hill
This sucked...
For extra I did some ring stability work, which is still tough to do because of the injury, but it went well.
Overall my garage gym is almost complete. The only other implements that we are planning on building short term are plyo boxes for box jumps and a myriad of other things. Long term we plan on getting an olympic weight set and a squat rack.
Still, I'm satisfied with the gym so far.
Roger Crazy Wolf
07-18-2008, 11:58 AM
Let's just say I can identify with ending up face down on the floor and then demanding that same floor makes me a 'sammich'!
Alrighty, this post will cover the last few days.
Monday 21 July
Morning
4 rounds for time:
20 Thrusters, 50lbs
20 Ring Dips
10 Tire Flips
675m run
Time: 33:38
This wasn't as intense as I'd like. Sometimes I need someone there pushing me to go faster and take less rest between sets. (Crossfit Garry?)
Evening
Ruckmarch 4.8 miles 50:56
Ruckmarching felt good. I am definitely getting more comfortable with weight on my back for extended periods.
Tuesday 22 Jul
CF Warmup
Squat 335 x5x5
These felt crappy because of the late night ruckmarch yesterday. But I finished them.
Bench Press 255 x3x5
This weight was terrible. I really lost a lot of strength. This is going to take me a while to work back up to 300's sets of three again. I'm a hard gainer on bench as it is...
Pull Ups 12-10-13-5-8-8
Decline Sit Up 120 x 5-5-5-5-3
Overall I felt weak. But that is to be expected. Its only my second week back in the gym. I really won't be hitting it hard until after selection, so I have another month to work up to a respectable level of strength.
This post covers yesterday, 23 July
Morning
Ruckmarch, 65lbs, 8 miles in 1 hour 40 minutes
Evening
For time:
50 Pull Ups
100 Push ups
100 Sit Ups
100 Squats
17:59
I did kipping pull ups for the first time in months. Felt decent. My time sucked because of the pull ups though, I just could not do many of them, I had to stop a bunch because I couldn't grip. I blew through the squats and sit ups. Still need to work on upper body strength.
Another two workouts today. This weekend should be a back off in preparation for next weeks work.
Morning
Bench Press 275 x2x7
These felt great. I could have probably done sets of three for three or four which is a big relief from earlier this week. Its still way below normal for me, but it means my neurmuscular efficiency is coming back. Which is sorely needed for the amount of pushups I expect to do.
Pistols 30x3-3 35x3-3 40x3
These sucked. They always suck though, so no biggy.
Pull Ups 30 5-4-4-4-4-4
First time I have added weight in months. Went better than I thought it would. Still behind on pulling strength, but I am working on it
Bent over Rows 225 5x2
Evening
Ruckmarch 65lbs, 6 miles
Time: 60:13
This time was lightening fast. 10 minute miles is way faster than what I want to take the ruckmarches at selection, but it was good to know I can push it to this level.
Today was a light crossfit day. Nice a cool for and great workout
"Helen"
three rounds for time:
400 meter run
21 KB Swings, 1 1/2 pood
12 Pull ups
8:01
This was a good time for me. It would have been better if it was sub 8, which is considered elite in Crossfit circles, but I'll take an 8 even any day. I really paced myself well and came out feeling great.
Pull Ups 10 sets of 5
I am trying to get the "butterfly Kip" technique learned. Its a very efficient and powerful type of pull up that produces great results, but it is very technique based.
Ring Dips 10-9-8-7
These felt much better on the hand. I find that I can put more and more pressure on the joint that I broke. This is a good sign.
Handstand Pushups 5x4-5
Ended with some L Sit Practice. Great workout.
goergen1
07-28-2008, 08:54 AM
It's good to see that you are using you hand well again. How close to 100% are you?
The hand is feeling great, albeit it is still healing. I'd say its at about 85 percent. I did some solid work with it today, as you will see. I should be 100 percent by selection.
Another two workouts today to log in:
Morning
Press 155 x 5x4
These felt great, finally getting some strength back in the upper body.
Push Press 185 x 4x4
These felt alright. Hand and wrist still hurt a little when doing dynamic effort lifts, which means cleans, jerks and snatches will have to wait.
Squat 335 x5-5 345 x5-5-5
Squats felt good. Getting stronger each week, which is exactly what I need.
Rope Climb x4
Not the usual volume on the rope climbs but this is the first day that I tried it. Just getting the feel of it and testing to see how it feels with my hand. On the fourth ascent my hand started to hurt so I was done. I need to add these in however, because they will be essential to being physically prepared for selection.
Deadlift 135 x50
Finally I'm starting to deadlift again. This is one of my favorite lifts and I've had to neglect it for so long, and it shows.
Bicep Curls 65 x 12-10-8
Some random arm work to finish the workout off.
Evening
Ruckmarch 65lbs, 6 miles
Time: 66 minutes even
Solid time, it was hot outside because I did it at about 1700 today. But still, I put up good numbers.
Bert Sorin
07-29-2008, 11:03 AM
If you can be 1 second from "World Class" in the CrossFit inner circle, with a hand that is 85%, I would say that you are in pretty decent shape. :rolleyes:
Awesome work Rory. Any HG Games coming up?
Thanks Bert!
On Sept 2nd Special Forces Selection ends and that is when I am going to pick up as many Highland Games as possible before the season expires. I'll start training more traditionally as well, and try to gain some weight back. No more of these damn ruck runs...
Any good ones that you suggest?
On to training for the day:
Morning:
CF Warm up
Bench Press 225x 10-8-8-6
Working on more strength stamina for the selection. God I can't wait to go heavy again.
Bulgarian Squats 2 50lb DB's 5x5
Hand Stand Push Ups 4-4-4-2
My elbows were really giving me a hard time with these.
Pull Ups 30 x 5-5-5-5
Shrugs 225 x 15-15-15-15
Random Arm work
Evening:
Ruckmarch 65lbs, 6 miles
Time: 72 minutes
The end of the march felt bad because I did it during the hottest part of the day. Big 10 miler coming up this Friday. Rest day tomorrow in preparation for it...
yay
Today I did the 10 miler. It actually turned out to be more around 9.8 miles but that is good enough. I'd say I ran about 3/4 of it, walking up the big hills and running the rest.
Total time was about 2 hours. I stretched after the march without looking at the time so it could have been plus or minus.
Regardless, I'm tired as hell. Tomorrow will be a lighter crossfit workout, focusing more on upper body.
I ended up resting yesterday after the march and going at it hard today.
I also finished building the plyo boxes in my gym. I now have two 20 inch boxes, a 24 inch box and a 36 inch box. I am pretty excited about the new equipment. I have literally everything that I want except bumpers, a bar and a rack. Of course this is the most expensive part of the gym, but I managed to keep the gym under 700 dollars.
Crossfit Warmup with box jumps
3 Rounds For time:
10 Tire Flips
20 Ring Dips
30 KB Swings, 2 pood
40 Box jumps, 24 inch box
Time: 20:07
Ring Muscle Ups x15
Pull Ups 9-7-5-5-8-4
Ring L Sit 3x30 seconds
I almost finished this in under 20 min which would have been great. The last set of KB swings killed me and I had nothing left for the last set of box jumps. I realize that this is my big weakness in the CF world. I do well in the strength and power events but I need to work on body weight stamina. I'm a bigger guy so this is a natural weakness.
PWO: Protein shake and hot dogs
My cousin visited me this week. He is planning on enlisting in the army so I got to give him a taste of what he will experience. He is a trooper and got up with me at 5 am a couple of days this week. He will be a great soldier.
This post is for this week:
Monday 4 Aug
Ruckmarch, 6 miles, 65 lbs
Time: 90 minutes
My cousin came along on this one. He was hurting at the end. But he got through it.
Tuesday 5 Aug
Bench Press 255 x5x5
Well, this is still a lighter weight, but I am getting better.
Squat 315x8 275x20-20
I decided to do two sets of twenty today. I don't know why, but I just wanted to really hurt. It really did.
Pull Up 30 5-5-5-5-4
Getting better with pull ups, but I need to do more rope climbing. Look for that in the future.
Knees to elbows 4x10
Wednesday 5 Aug
Ruckmarch, 65lbs, 7 miles
Time: 80 minutes
I ran most of this ruckmarch, and it was hilly has hell. Overall, it sucked. But when does it ever feel good?
Today was my rest day, tomorrow another long ruck march!
I felt great this morning so I did a lot of work. I was on a roll.
Morning
Hand Stand Push Ups 5-6-6-4-5
Stone Clean and Press 120 x5-8-6-8-8
Muscle Up x20 in 4-5 minutes
I wasn't timing these muscle ups, but this was definitely the fastest I've gotten to 20 in a long time. Which means I am finally getting back at the level I was at before my injury. :)
Step Up 20 inch box 140 x 4-4-4-4
Towel Pull Up 9-5-7
I finished out with 8 wide arm pull ups
Afternoon
Ruckmarch 65lbs, 5 miles
I didn't go long like I thought I would, instead I decided to do some more work with the rucksack on.
Farmers Walk 675 meters with 65lb rucksack and two 70lb pails of sand
This sucked... alot
Then I did 2 rounds of
Tire Flips 10 with rucksack
Push Ups 30 with rucksack, second round I did 15
I was beat after this. Two days off this weekend!
This was a brutal day. the next three days are going to be brutal as this is the peak of the program. After wednesday I will taper until selection begins a week from wednesday.
Morning
Crossfit Warmup
5 Rounds for time:
700m run
15 Towel Pull ups
20 KB Thrusters/Swings, 2 pood (I did swings the last two rounds)
30 Situps
Time: 40:17
Evening
6.3 mile ruckmarch, 65 lbs
Time: 61:41
3 minute break, then:
700m farmer walk with 1 70lb pail and rucksack
50 pushups with rucksack
700m farmer walk with 1 2 pood KB and rucksack
25 Pushups with rucksack
Phew. Exhausting work. Tomorrow will be more ruckmarching.
Today was the last day of ruckmarching until selection.
One week away from selection so now I start my tapering period. Today was my last day of hard work. Thank god
Morning
CF Warmup
Bench Press 265 x3x7
Pistols 30 x3x5
Deadlift 225 x7-10-10
Rope Climb 5 ascents, 1 min rest in between
Random Arm work for fun
Evening
5k Run
Time: 20:51
Dissapointing time, although the last few days have a lot to do with it. Also the 3 big hills on the 5k run have a lot to do with it as well...
10 min break, then
2 mile ruckmarch, 65lbs
This was supposed to be a 5 miler but turned out to be two and I don't know my time because I was stopped by some random dude in a car. He asked if I was training for Delta Force selection. I told him I was training for SFAS and he kinda laughed a little. Apparently he has seen me running around the neighborhood the last three weeks and he thinks I am ready to go. (He as been to SFAS already) We had a delightful conversation about different training methods for 10 or 15 minutes. Thats a good sign. Hopefully all is in order. I cut the ruckmarch short. I need rest.
1 more week
goergen1
08-13-2008, 12:44 AM
Rory man, looking good. I hope the taper and the selection go well for you.
I am sure they will turn out great since you are a machine.
Hey everyone,
This will be the last post for a while. I start selection tomorrow. I am excited and nervous. I know I am prepared for this and I know that I will excel. Now I just have to go out there and perform.
I'll let everyone know what happens when I return.
Wish me luck!
Hey everyone! I'm back!
Yep, I'm back from selection. And the two weeks of the course were the hardest, most arduous two weeks of my life. I was tested physically and mentally every day with every event. But I came out victorious!
I was selected to become a green beret! Now I am officially in the SF "pipeline" as they call it. The "pipeline" refers to the training that is required before I can wear the coveted green beret. The total time of the pipeline is about a year, so I have some time before I will officially be an SF soldier, but this is where I start.
Let me give you a few statistics:
241 Number of people started the course
125 Number of people finished the course
40 Number of people selected
45 Number of officers started the course
10 Number of officers selected
Alright, in training news I'm taking about 5 days off to prepare for serious strength training again. I can't really walk right now, so I'm stuck in the house eating and sleeping, which is really what I need right now anyway. Since I am done with selection I will be focusing on Highland Games training. I've got a games that I am signed up for already on Oct 4th. That gives me one month, not much time, but then again its only my second games.
It feels great to be successful. All the arduous training really paid off. Now its just rest, rest, rest.
goergen1
09-04-2008, 07:15 PM
Rory man, you are the AWESOME. :cool:
It is great to hear you are moving up the ladder and I look forward to seeing your Highland Game training.
"G"
Bert Sorin
09-05-2008, 07:48 PM
Rory is a bad a$$! great work. Good to have you back!!!!!!
Well I was supposed to rest these last few days, but I just couldn't sit around that long. The last two days I have been working out a bit. On Friday I did an upper body ring workout and on Saturday I worked on body weight stuff.
Tomorrow is when I start getting under some heavy weight and doing dynamic movements again. I can't wait.
Until then...
This post is for this last weekend and today
5 Sep
Muscle Up 7-4-4-3-2
Ring Dip 10-10-10-8
Ring Row 10-10-8-10
Ring Push Up 10-10-10-8
L Sit 28-20-22
Pull Up 5-3-4-4
6 Sep
Handstand Push Up 4-5-5-5-4
Pull Up 55 4-4-2-4-3
Pistol 35 3-3-3-3-3
Curls 35 6-6-6-4
Grip #1 5-5-5
# 2.5 1-1 Both times I wasn't able to close it. Gotta lot of work to do here.
9 Sep
CF Warmup
Clean 135x5 185x5 205x5-5-5
These cleans sucked. I hate taking so many months off and trying to get back to doing good solid cleans and snatches. Ah well...
Bench Press 245x 5-5-4-3-3
This was supposed to be 5 sets of 5. This is a start.
Squat 315x 3-3-3-3-3
I felt weak and tired on this one and my numbers show. My legs are not used to doing cleans and going into a strength movement like squats. It will take some time before I can post numbers like I used to.
Pull Up 40 5-4-5-4-4
Curls 65 12-10-8
Didn't have the right equipment to do clean pulls, so I am finally buying it today. I'm tired of having to rely on my gym to provide the right equipment. Overall I have lost a lot of weight, muscle and strength in the last three months that I have been preparing for selection. It is to be expected. It just really sucks because as you all know it takes so much to get stronger and build muscle. I just need to get back on my horse.
Food intake is going ok. I just need to eat more, more often. Sometimes I let myself get hungry, and that is not good when I am trying to gain muscle.
Started out today tired and fatigued from yesterday.
Warmup Up: Snatch Warm up
Snatch 135x3-3-3
Hang Power Snatch 135x3-3-3
Worked on technique and getting back the rhythm of the lift. Felt good throughout both lifts. Good start.
Shoulder Press 155x3-3-3-3-3-3-3
These felt heavy right away, as pretty much all upper body movements do right now. Still, I finished 21 total reps which I surprised me.
Deadlift 365x 3-3-3-3-3
These were much more difficult than they should have been. A combination of unconditioned hands and yesterday's work made these extremely taxing. But I finished them.
Sit Ups 120x 5-5-5
I was going to do five sets of five but got really tired at the end.
Tricep work
I finished the workout off with some arm work.
I was Exhausted after all this work. This was less than a normal day for me three months ago. Tomorrow is rest and recover, recover recover. I need it.
I was really sore from this past week, my body needs to get used to moving heavy weight again.
12 Sep
CF Warmup
During the pull ups in the warm up I strained my left lat. It hurt like a bitch. I stretched out as much as I could and kept going.
Clean 225x1 235x1 245x1-1-1-1
Bench Press 275x1 285x1-1-1-1-1
Squat 355x1 355x1-1-1-1-1-1
Shrug 315x 11-10-10-10
Bent Over Row 135x 7-7-7-7
Weighted pull ups were out because of the lat, so I did light/fast bent over rows for mobility and stretching.
Hanging Leg Raises 10-10-10
Random Arm Work
13 Sep
CF Warm Up
This felt great, my lat is much better.
Box Jump 36 inch 4x10 42 inch 3x5
Pull ups 30-27
Two sets of pull ups, tried to get two of thirty, but my hands started to rip open so I stopped. I am really starting to get the hang of the butterfly kip pull up.
Sprints 25 meter x3
With these I am just trying to get some fast twitch muscle activation. So much endurance training has really dulled my reflexes and fast twitch muscles.
Ring L-sit 25-27-23 seconds
These are still hard.
Grip #1 5-5-6-5-5
PWO
Protein Shake
Today I felt great.
CF Warmup
Clean 225x3x7
These felt great. I am getting the hang of the clean again. Now if the snatch would just come together.
Push Press 165x 5-5-5-4-5
The 4th set I didn't rest long enough. Otherwise these felt great
Squat 315x4x5
These were great as well. Nice and deep, I'll be back to five of five next week
Weighted Pull Up 80x 1-2-2-2-2-2-2-2-2-1
These started off tough but I think it was just lack of warm up.
Weighted Sit Up 120x5x5
These felt great as well.
Arm Work
PWO: Protein shake consisting of:
1 Scoop muscle milk
1 cup blue berries
1 ounce cream cheese
1/4 cup pecans
1 Cup Milk
6 ounces Egg Whites
1 Teaspoon L Glutamine
1 Teaspoon Creatine
Phew, things are starting to feel like they used to. I was getting worried there for a minute, but I feel things are falling into place. I'll be back to my old self in no time.
On a different note I started drinking liquid egg whites from Egg White International. Its a pretty weird substance, completely tasteless, and it kicks ass in terms of making protein shakes and cooking. I highly recommend it.
Bert Sorin
09-16-2008, 02:25 PM
Yes, I am starting on the egg whites too, great idea.
Felt a little sore, but had another great workout.
Today I focused on two things. The first was working out the kinks of my snatch. I am working on the second pull and the landing. Secondly, I need to get my pulling back up in the 500 range. So today was deadlift intensive.
CF Warmup
Hang Power Snatch 95 x6x3
Working on the second pull from the high hang into a good power snatch position, then squating down into a solid overhead squat position. I am definitely very rusty on this lift. I just need lots of repetition.
Power Snatch 135 x5x3
On these I snatched deadlifted up past the knees and then into the second pull. Again I received the snatch in the power position and squatted down to an overhead squat just to ensure that my feet were in the correct position. Sometimes they were too wide, something I have to work on.
Sots Press 45 x 5
I tried the sots press for the first time. Very difficult to do and it stretches out the rotator cuff like crazy. I don't know how I feel on this one, I'll try it again more seriously next time.
Deadlift 405 x1-1-1-2-2-2-2-2-2-2
These felt great. I started out doing sets singles but my back really loosened up and felt good so I started doing heavy doubles. I finished it off with the doubles and probably should have started with that too. Ah well.
Dip 100 5-5-5-5-5-3
Bent Over Row 205x 4-4-4-4-3
These were all pulled from the floor.
Good Morning 205 x5 185x3x8
I went down in weight because I wanted to get more volume out of these. Plus it was getting late.
Pull Up 14
Finished of with a set of fourteen chins.
PWO: Protein shake with peanut butter and creatine
Overall it was another great day. Felt strong throughout the workout. Getting back into my rhythm.
Today is usually a rest day, but I felt great so I did some dynamic movement/plyometrics
Warmup 3 rds of 10 Pushups, 10 Box jumps 20 inch, 10 sit ups
Box Jump 42 inch box, 4x8
Sprints 25 meter x4
Medicine Ball Sprint 25m 7.38 6.73 6.89
On this drill you start laying down. When the time begins you jump up and throw a medicine ball in front of you while you sprint 25 meters. Its great fun and really works your whole body.
Cross Pullouts 3x5
Lately I have been doing a lot of reading/investigating on rings training, specifically how effective it is as a strength tool. Of course, one of the classic moves to work up to is the iron cross. The Cross pullout is an exercise used to work up to that. It is essentially just moving from the support position down to the cross and then back up, while you put your feet on an elevated box. They are very very difficult. I am thinking about trying to work up to an iron cross, but it may require to much of a commitment for me. We'll see...
Precision Jump x20
These are done by jumping onto two small boards suspended in the air by wood planks. It works your balance, accuracy and coordination.
Grip #1 6-6-6-6-6
Still waiting on my number 2...
PWO Protein shake
Today I felt great and hit the gym pretty hard.
Thursday 18 September
CF Warm Up
Clean 245x 1-1 265x1 270x miss 265x 1-1-1-1
I worked up to 270 before I missed it. I was just two lethargic out of the first pull to get 270. I need more hip extension and a more violent shrug. Just more practice. Nothing systemic.
Press 165x1 175x1 185x1 190x1-1-1-1
I was surprised as hell that I was able to press that much. I didn't lose much strength here, which baffles me, but I'm not complaining.
Squat 365x1 375x 1-1 380x1 385x 1-1-1
These felt great too. I came out of the bottom very quickly. Could have moved up, but I wanted to get a good understanding of what I could do before maxing.
Clean Shrugs 335x5 345x 5-5-5-5
Pull Ups 40x 5-5-5-5-5
PWO: Protein shake with more liquid egg whites. Man I love that stuff.
Today was a light day, its a good thing to because I was still sore from yesterday.
CF Warmup
Burgner Warm Up (This is a oly lifting warmup that was created be Mike Burgener, assistant coach to the US Olympic team)
5 Snatch deadlifts, 5 Snatch pulls, 5 Muscle Snatches, 5 Power Snatches into O squat
Power Snatch 135x 3x3
After the landing I went down into a full O squat.
Snatch 135x3 155x3x3
Most of these felt great. The technique training is really paying off. Next week I'll probably try to go heavier.
Overhead Squat 185x5x3
BTN Jerk 225x 5x2
These sucked after O squating.
Arm Work
Grip Warm up then close #2 3x1
My right hand can't close the 2 yet, weakness from the injury. Its close, but as you all know the hardest 8th of an inch is the last 8th of an inch. Still have a lot of catching up to do on my grip.
PWO: Protein Shake
Next two days are much needed rest...
This post is for Monday and Tuesday of this week.
22 September Monday
CF Warmup
Power Clean 225x 3-3-3-3-3 230x 3-3-3
Really got in a good stride with these. They went up with no problem at all. Decided to do power cleans because I wanted to save my legs for heavier squats.
Bench Press 265x4-4 270x4 275x4-4 280x4
These felt great, which is a rarity on the bench press for me.
Squat 315x5 325x5 330x5-5 335x5
Without the front squats these were a lot easier than before. Still have some work to do to get back to normal weight.
Clean Pull 335x3-3 355x3
I was gassed after the squats. I made a valiant effort though
Clean Shrugs 365x 5-5-5-5
These are much less taxing on the body. Plus I had to do dead lifts the next day.
23 September Tuesday
CF Warmup
Burgener Warmup
Snatch 155x1 165x1 175x1 185xmiss 185xmiss 180x1 185x1 185xmiss 180x1
I wrestled with 185 the entire workout. It really pissed me off because I had 185 easily before the injury. This really burnt my ass. At least I ended on a good note with a solid 180.
Deadlift 405x 2-2-2-2-2-2
Deads felt great today. Going to go for bust next week and see how much work I need in this lift.
One Arm Push Press 100x 7x3
The last set I only did two with the left arm.
Romanian Deadlift 225x 3x8
Snatch Pull 225x3x5
Pull Up 45x 5-5-5-5-4
Argh! That last damn pull up. Couldn't get it... I am still moving up to 50lbs next week....
Grip #2x 3x1
Couldn't close the number two at all today. My grip was shot after deads and pull ups...
PWO: Protein shake
Thank god tomorrow is a light day...
Alright light day today!
CF Warm up
Box Jump 42'' box x10-10-10-10
The last two sets were with front rolls after the jump to the box. That was fun. I want to learn how to jump off of really high buildings and not kill myself. This is a start.
Cross Pull Out 3x5
I am starting to really like these. Not only do they kick your ass, but they are so good for shoulder and elbow strengthening.
Front Lever Extension 5-3-2
These were done with a light resistance band and two legs fully extended. The last set was done with no band and one leg extended. I'd like to eventually do a front lever this century so I need to work harder on my midline stabilization.
Pull Up 5-5-5-5
These were "chest to the bar" kipping pull ups. I wanted to see how this requirement changed the pull up and it really threw me out of whack. I tried butterfly kips to no avail. This is going to be the new standard for the Crossfit games next year, so I need to hit these hard if I want to perform well there next year.
PWO: Protein shake with milk... thats it, just milk and whey protein.
I weighed myself yesterday. I am up to 218. That makes me very happy. Soon I will be back to 225 and on my way to 230. My numbers are rising steadily as well. So far, everything is going well.
In other news, today I officially received my orders for the Maneuver Captain's Career Course. The orders move me to Fort Knox Kentucky for 6 months of schooling. So for the next week or so I will be clearing Fort Bragg and packing up some of my house. The school lasts until April of next year. As I progress the the SF pipeline, I will be attending a myriad of Army schooling. The real challenge for me is going to be continuing my training while all of this is happening. As for now though, the Army takes me to Kentucky...
But! I will be moving back to Fayetteville after completion of the course. So, the house and the home gym stay put during the winter as I will be coming back and hitting it hard next summer.
Unfortunately this means that I will be unable to attend the Hartwell games. :mad: I was looking forward to getting another games under my belt, but the Army has other plans I guess.
Anyway, we'll see what kind of trouble I can get into in KY...
goergen1
09-25-2008, 08:13 AM
Rory. Awesome, I think you will have a great time at Fort Knox. Besides, they just got a BaseFit rack, and a few other pieces of equipment from us, so you are moving to a CrossFit friendly place. :D I am confident your training will not suffer.
Have fun on the move and keep in touch.
They just got a basefit rack huh? Sweet, I can't wait to try it out.
This weekend was an abbreviated workout because I was the best man at a wedding in Milwaukee WI. I did catch a workout in the downtown YMCA though.
Burgener Warmup
Squat 365x1 375x1 380x1 385x1-1-1-1
Bench Press 280x1 295x1 305x1 315xmiss 310x1-1-1-1
Pull Up 80x2-2-2-2-2
Hanging Leg Pike 4x10
After the wedding this weekend its back to the grindstone.
Burgener Warmup
Clean and Jerk 245x 2-2-2-2-2
On the fourth double I couldn't do the second jerk. I rested a little more and nailed both jerks for the last double.
Clean Pull 335x 4-4-4-4
BN Jerk 245x2 255x2 265x1
This was just to get some heavy weight overhead again, to get used to it.
Shrug 405x4x10
Squat 325x5 330x5 335x5-5-5
These felt great and strong. I thought I would have some residual tiredness from the rest of the workout but it wasn't the case.
Pull Up 50x5x5
I was surprised that I finished five of five with fifty. I'll move up next week!
PWO: Protein Shake
Today was a great day. Felt like myself again.
Burgener Warmup
Snatch 155x2 165x2 175x1 185x1 195x1 205x1 215x1 220xmiss 220xmiss 200x1 195x1
I haven't snatched this much since the beginning of this year. The technique felt spot on, the weight felt light. The two misses were me just being greedy. I guess I had "one of those days" in the snatch. About time...
Deadlift 405x1 425x1 445x1 465x1 475x1 500x1
After the snatch I wanted to pull five hundred. I did, but it was sloppy. Still I am about 20 pounds away from a PR.
Snatch Pull 245x4x4
Incline Bench Press 205x5 225x4x5
Arm Work
Good Morning 205x3x10
PWO: Protein Shake
CF Warmup
Seated Box Jumps 36' box x10-10
These were done starting from a seated position, then standing and immediately jumping to the box.
Depth Jump+Box Jump 3x10
I jumped from a 20' box down to the floor then immediately jumped to a 36' box.
Cross Pullout 4x5
The first two sets were with my legs further out than usual. Man thats hard...
Pull Up 5x5
These were chest to bar pull ups. Just practicing form and rhythm.
Grip #2 x3x1 #1 x6
I closed the number 2 only once with my left hand on the last set of 1. My damn right hand is still seriously lagging behind in strength...
Bottoms up KB Swing 2 Pood x3x1
Ring L-Sit 42-33-29
PWO: Protein Shake
I was supposed to lift yesterday, but I went hiking with my wife instead. It was a great time, we hiked all day and enjoyed the North Carolina mountains. Today I hit it hard and heavy.
Burgener Warmup
Clean 245x1 265x1 270x1 275x1 285x1 295xmiss 290x1 275x1-1
Worked up to 295 and missed it. Backed off to 290 and hit it pretty solidly. Felt good throughout the whole series. Next week I am confident I'll be able to hit 295 or 300 again.
Push Press 205x2-2-2-2-2-2-2-3-2-3
Squat 365x1 385x1 395x1 400x1 405x1 410x1 415x1
I hit each of the heavy singles hard, I stayed tight at the bottom and worked on explosion. Next week I think will be some dynamic effort work.
Pull Up 100 x2-2-2-2-1 10 Chins
Hanging Leg Pikes 3x10
Windshield Wipers 3x7
PWO: Protein Shake
Since the wedding last week, I have eaten like crap... I have to change that because today during the session my stomach was rolling around and giving me troubles. Its funny when your body is not used to greasy foods how much it gives you a problem when you eat them...
Ketch
10-05-2008, 04:06 PM
good luck in your quest to hit 300. I'm sure it will go down for you.
i had a question for ya, what is a Burgener warm-up?
Ketch, check out your thread for the answer to your question.
300 Should be coming pretty soon again. My goal is to get to 340 by the end of next year. We'll see if that happens.
Burgener Warmup
Power Clean 245 x2-2 235 x2-2 240 x2-2-2-2-2
Clean Pull 340x 4-4-4-4-2
Bench Press 265x5-5-5 270x5 275x5
Front Squat 275x2 285x2 290x2 295x2 295xmiss 275x2
Bent Over Row 225x5x5 185x7
All of these were pulled from the floor
PWO: Protein Shake
Workout was in Philly today. I am visiting a friend there. I hate Bally's Total Fitness. I miss the Sorinex compound...
Burgener Warmup
Snatch 175x2 185x2 190x2 195x2 200x1 200x1 200x1
Deadlift 450x5 450x3
Shoulder Press 155x5-5-5-5 160x5
Snatch Shrugs 260 x5-8-8-8
Pull Up 45x5 50x5 55x5 60x5 60x4
Good Morning 205x3x8
PWO: Protein drink
Today turned into a monster day for me. It was weird because my lower back was really sore from deads and a long car ride yesterday. But, my body really kicked it into high gear today. It feels good to have days like these.
Burgener Warmup (I am really starting to like this warmup better than the CF Warmup, mainly because it takes half the time)
Clean 265x1 275x1 280x1 285x1 290x1 300x1 305x1 310x1 (PR)
I'm over three hundred again which is satisfying, but I didn't expect to get a PR. Well, 310lbs is definitely a PR for me in the Clean. Very happy...
Bench Press 300x1 315x1 330x1 340x1 350x1 355xmiss 345x1
Not a PR in the bench but damn close. Its been months since I've pressed anything near three fifty.
Declined Sit Up 130x5x5
Pull Up 80 x8x3
Squat 385x1 405x1 410x1 420x1 (PR) 425xmiss
This made my day. I love getting PR's in the squat, mainly because its my weakest link. The way I see it I am still eigthty pounds in the hole.
Clean Shrug 365x4x8
Arm Work
PWO: Protein Shake
Things are going very well. Its taken a little under a month and a half to work up to where I was at, now I am moving past it. Its great to see progress...
Short workout today, had to pack and move some of my house into the Uhaul.
CF Warmup
Cross Pullout 5-5-5-5-2
Pistol 1 pood x5x3
Pull Up 30-30
Handstand Pushup 12-6-6
Roger Crazy Wolf
10-12-2008, 01:33 PM
Rory;
When you are referring to the Burgener warm-up, I assume you mean the one where you do the snatch progression with just the bar in threes. I do that for every workout, even my throws workout, for two reasons.
1) It helps get me stretched out.
2) It reinforces the technique of the snatch which is one of the most complicated sports moves to learn.
I worked out with Mike at his gym once and he doesn't let his athletes put any weight on the bar until they can master the technique with just the bar. In fact, if he has a lifter that is too impatient he makes them stay with the broomstick until he's satisfied with their technique. Does this method work to develop great O Lifters? I don't know, let's ask his son Casey or his daughter Sage (whom you will be hearing from in the near future).
Ketch, here's the link to the Burgener warm-up:
http://www.mikesgym.org/gallery/video/burgWarmupSage.swf
And other instructional videos from Mike's Gym:
http://www.mikesgym.org/gallery/gallery.php?show=gallery&galleryID=22
Ok, well this was my first training session at Fort Knox. I was expecting the worst in terms of training facility and was pleasantly surprised. Actually I was friggin pumped by the Crossfit facility that they have at Knox. WAY better than anything at Bragg. They have pretty much everything that a full fledged crossfit affiliate would have, which is awesome. Also, I just want to say that I have a small piece of Sorinex in my gym, as I now do my pull ups on the Basefit system. Thanks Sorinex...
Burgener Warmup (You are spot on in your assessment Roger)
Power Clean and Jerk 245 x10x2
It was so nice to actually have bumpers to do C&J's. I can't remember the last time I used them. I am really going to like this facility here.
Front Squats 275x10x3
This hurt... Alot
Clean Pull 365 x5x3
Muscle Up with 25lbs 1-2-1-1
I wasn't planning on doing these, but the rings suspended from the twenty foot ceiling looked so inviting I couldn't resist.
Grip #2x 1-1-1 #1 x8
I am so close to the number two with my right. Closed it with my left on the second try.
GHD Sit Up 35lbs 3x10
The facility also has a GHD, which fires me up. This was going to be next on my list of big purchases for my home gym.
Rope Climb Seated, No legs 1-1-1 Standing, No legs 1-1-1
Again, I couldn't resist
Pull Up x30
These weren't done in succession unfortunately, the rope climbs killed my grip.
PWO: Protein Shake
I think tomorrow will be a bit of a break from heavy deads. The thirty pull ups reminded me that I need some conditioning with my strength training, so I am going to hit up a CF WOD tomorrow along with some snatch practice.
Roger Crazy Wolf
10-13-2008, 09:27 PM
I would have assumed that all the weights at Fort Knox would be made out of gold, not rubber ... cheap bastards!
Today I did a little experimentation with the prospect of doing both strength and Crossfit training.
Burgener Warmup
Snatch 165x2 185x2 185x2 205x1 205x1 225x1 (PR) 225xmiss 225x1
Today was a great day for the snatch. Obviously any PR day is a good day. The PR lift felt wonderful. I felt like I could have gotten at least five or even ten more lbs on the lift. Its there, I just need to hit it next time.
Snatch Pull 265x4x4
Overhead Squat 225 x2-2-3
The first two I tried to get the third rep out but I dropped it. The third set I got pissed and banged it out.
Rest 8 minutes
"Ryan"
5 Rds for time of:
7 Muscle Ups
21 Burpees
Time: 22:14
PWO: Protein shake
Turned out pretty well I think. I realize that soon I am going to have to step up the conditioning again. I want to get in a few more weeks of serious, concentrated strength training.
I think this worked today because my technique is not perfect, my lifts are submaximal, which makes a CF WOD afterward doable. The problem will come when I do ME on something like deads, then try a CF WOD. I don't think that will work too well.
In other news, I've decided to forestall using the Zone diet while strength training for a number of reasons. Chiefly, I don't think it provides a strength athlete with enough protein. Another reason is I think its a relatively high carb diet for strength trainers, especially if you want to stay as lean as possible. In addition it is very difficult to get all of the portions correct all of the time, and if you don't then it negates a lot of the benefits of the diet. Plus, many of the benefits come when doing long anerobic efforts, like I did today.
Short training session today. Next week I'll hit the strength training hard again, but this week was more of a back off week, as well as some experimentation.
CF Warmup
For time:
225 Deadlift x15
5 Rope ascents, 20ft rope
225 Deadlift x12
4 Rope ascents, 20ft rope
225 Deadlift x9
3 Rope ascents, 20ft rope
225 Deadlift x6
2 Rope ascents, 20ft rope
225 Deadlift x3
1 Rope ascents, 20ft rope
Time: 11:25
Handstand Practice
Just practiced sticking and holding handstands
I felt that this was a legitimate time. There was definitely a lot of room for improvement. I went up the rope the first time with no legs.
Next few days I will be visiting the family in Marshfield WI. I've driven a lot lately, which sucks. But, anyway I don't know if I'll get any serious training the rest of this week. I need a bit of a rest anyway. We'll see...
Ketch
10-15-2008, 07:39 PM
Thanks Rory and Roger for your help with the Burgener Warm-up. I would have replied sooner but I was without internet service for a week.
thanks again
Phew, its been a while since I last posted. I drove a ton this last weekend. I went home for a last horaah before the work started for Manuever's Captains Career Course. And boy did it ever... The last few days have been crazy. I wasn't able to train on Monday, but today I fit it in.
Burgener Warmup
Snatch 185x2 205x1 205x1 205xmiss 205x1 225xmiss 205x1 225x1
Deadlift 405x1 455x1 485x1 500x1 520x1 (PR) 530x1 (PR) 335xmiss
This was a big PR for me. I knew I could pull more than 510, which was my past PR. This was satisfying.
Bench Press 280x5x5
Windshield Wiper 3x10
Snatch Pull 265x4x4
Arm work
PWO: Protein Shake
Today was the first real day I had to split up my training into morning and afternoon. It worked out well enough.
Morning
Burgener Warmup
Power Clean and Jerk 245x5x2
Clean Pull 365x3x2
Afternoon
Squat 340x5x5
Shoulder Press 175x2 185x1 195x1 200x1 205x1 210x1 (PR)
This was another big PR for me, by fifteen pounds. This marks one of the last of the major lifts (deadlift, squat, clean, etc) that I have PRed the last month. Last is the bench press.
Pull Up 55 x5-5-4-4-3
I was rushed on these because I needed to get back to class so I didn't rest as long as I should have.
I think the morning/afternoon split will work well for me. The only problem is how the running will affect my lifting. We'll see...
Today was the PT test. I worked out afterward as well.
Morning
Pushups 75
Situps 80
2 Mile Run 13:18
That netted me about a 299 out of 300 on the PT test. Pretty good for not running at all over the past month and a half.
Then I went to the gym for some more fun.
"Grace"
For time:
135lb Clean and Jerk, 30 reps
Time: 5:29
I could have definitely done better on this one if my back wasn't still sore from heavy deads, and my legs weren't tired as hell from the run. But, overall I was happy with the day of training. Tomorrow will be back to heavy weight...
Today I started out with a few problems. The lower left side of my back is twinged for some reason, and my groin was really tight. Nevertheless, I had a good training day.
Burgener Warmup
Clean and Jerk 275x1 295x1-1-1-1-miss 275x1
I missed the second jerk on the heavy set of five, and I missed the clean completely on the last set. I was satisfied with this performance, especially since my back started to bother me midway through.
Dip 130 x6x4
Squat 385x1 390x1 395x1 400x1 405x1
Clean Shrug 375x4x8
GHD Situp 53x4x8
Pull Up 31
These were butterfly kipping pull ups
Grip #2 x1-1-1
I am still not doing this regularly enough to make good gains. I have to be more disciplined when it comes to frequency in my grip training.
PWO: Protein Shake
Depending on how my lower back feels, I might take it easy tomorrow.
I was sore as hell from yesterday, but everything went well today.
Burgener Warmup
Power Snatch 155x2 175x2 185x7x2
Overhead Squat 225 x3-2-4-3-2
I hate this lift... It sucks, but it is awesome at the same time.
Snatch Shrugs 275x3x8
Romanian Deadlift 315x5x5
After the twinge yesterday, I didn't want to hurt my back any further, so I didn't do heavy deads. Instead, I knocked out some RDL's. Its been a while.
Inclined Bench Press 275x5x3
Pull up 18-12-7-6-5-4
These were strict dead hang, with various grips
PWO: Protein bar
Tomorrow is a light day, which I need.
Morning
50m sprint swim x3
Power Clean and Jerk 250 x2-2-2-2-2-1+2
The last set I cleaned the weight up and jerked it twice.
Clean Pull 345 x4x3
Clean Shrug 375x3x8
Afternoon
This was a furious, focused superset. The workout felt great.
Bench Press 300x3-3 305x3-3-3-3 315x3-3-3
Front Squat 280x3-3 285x3-3-3-3-3-3-3-3
Wide Arm Pull Up x15
Thoughts:
1. I was reading on the strength mill forums that milk is essential to muscle growth. There is a ton of info on how important milk is in developing strength, so I examined my own diet and realized that I am both not getting enough milk and not getting enough calories to support long term muscle growth. I've added about 2 more pints of milk a day than I normally would drink.
2. Well, as I thought it would, the Army is negatively affecting my strength training. I wish it weren't so, but Monday-Wednesday all I did was run. Getting the strength training in is actually not that difficult, its the recovery that will be a bitch. Proper recovery is actual rest, not a four mile run...
So far, it hasn't affected me too badly, as I still have made progress, but that progress will slow as I continue to do crap endurance training.
Roger Crazy Wolf
10-30-2008, 08:12 PM
The body will adapt to the stress you put on it ... hopefully.
Lets hope so Roger, I think I can take it easy enough in the morning workouts, so the afternoon training isn't too negatively affected. There is a light at the end of the tunnel, winter. In winter, soldiers don't like to train outside because of the cold, which means lots o gym time. Can't wait until that happens
Morning
Circuit training, various circuits. Took it easy on this to prepare for the heavy day this afternoon
Afternoon
Burgener Warmup
Clean and Jerk 275x1 295x1 295xmiss 275x1 280x1-1-1-1
The miss was crappy form, and I wasn't feeling it today so I scaled it back down until I felt comfortable at 280. I wanted to keep the workout above 90 percent of max. The last few cleans were solid.
Push Press 225x2 235x1 240x1 245x1 250xmiss
Squat 365x5x3
Pull Up 105x8x1 30
The thirty were butterfly kipping pull ups.
Box Jump 46' Box8x3
Arm Work
PWO: Halloween candy
Notes: Today was an off day. I want to blame the morning PT sessions, but I actually think it was just an off day for me. Oh well, back at it tomorrow.
Happy Halloween everyone
Burgener Warmup
Snatch 185x1-1 205xmiss-miss 185x1 205x1 210x1 210xmiss 185x1
What a shitty day for the snatch. I just couldn't stay solid on the bottom. All the missed lifts I caught easily, but I would lose it on the way up. Residual tiredness? I don't know, but usually I'm solid on the bottom.
Muscle Snatch 135x3 140x5
Deadlift 455x5x3
Bench Press 315x2 335x1 355x1 365xmiss 360x1 (PR)
I've been waiting for this bench press PR and I finally got it, although I know I had 365 in me. But I can't complain
Bent Over Row 225x5-5-5 245x5-5
Dip 100x3x8
Arm Work
PWO: Protein Shake
Light day today
CF Warmup
21-15-9
2 pood Thruster
Handstand Push Ups
11:40
Man the HSPUs sucked...
Grip #2x1-1-1-1 Blue Band 3x15
I closed the 2 with my right hand! It was a solid close, felt awesome. I closed it with my left hand three times and right twice! Big day for me today with grip. I also started the Iron Mind extension bands to build the opposite grip strength. Finally, progress!
Morning
Burgener Warmup
Power Clean and Jerk 255x7x2
Each of these were solid and strong.
Clean Pull 245x5x3
Clean Shrug 365 x4x8
Afternooon
Front Squat 275x2 300x2 315x1 325x1 335x1 340x1 345x1 335x1
One Arm Push Press, Dumbell 110x8x3
Pull Up 14-10-10-8-25
Various grips, with kipping at the end
Busy Busy Busy today...
Tomorrow starts the long weekend. I'll be back in North Carolina until next tuesday.
Burgener Warmup
Power Snatch 165x2 170x6x2
Deadlift 455x1 495x1 515x1
Dip 100x5x5 20
The last set was bodyweight
Back Extensions x10-10-10-15
Tomorrow will be a medium day, and then I'll have a couple of days off.
This post is for today, and last Friday. I had a skydiving competition in NC all this weekend, so there wasn't much time to train. I was too busy jumping out of planes at 15k feet...
Friday 7 November
CF Warmup
Light GPP circuits of pushups, KB swings, pull ups, squats and box jumps
Jerk 245x3 265x3 275x2-2-2
Thruster 185x1 205x1 225x1 245x1
Kipping Pull Up 29-26
Monday 9 November
Squat 365x3 375x3 385x8x3
Bench Press 305x3-3-3 310x3-3-3-3-3-2
Pull Up 18
L Pull Up 8-6-5-6-5
Kipping Pull Up 20
Tomorrow I have a ten hour drive back to KY. Next training session is Wednesday, where I will try to recover from a pointless five mile run. This weekend was fun as hell though, so I can't complain.
Roger Crazy Wolf
11-10-2008, 10:23 PM
A sky diving competition? Is the winner the one who's still alive after bouncing off the ground?
http://www.brothatsmint.com/2007/02/15/skydiver-survives-despite-parachute-failure/
My apologies if that's in poor taste ...
Niiiiice Roger. The competition was great, but there were a lot of people so I didn't get to jump as much as I would have liked. Still, it was fun as hell. Oh, and since it was hosted by the Army I jumped for free.
Training today sucked. I ran five miles with my small group at an infuriatingly slow pace. My joints and back were killing me when I was done.
Went to the gym and needed to burn off some steam...
"Fran"
21-15-9
Thrusters, 95lbs
Pull Ups
Time: 5:43
This is a slow time for me, but not to bad considering the circumstances. Delayed onset Muscle soreness is a bitch. I was feeling that squat training session as well, so Fran today was a bitch....
Only had about an hour to train today. Maximized my time though
Burgener Warmup
Clean 275x1 295x1 300x1 305x1 315x1 (PR) 325xfail
It was automatically a good day today, I PRed Clean. The 315 felt so good that I thought I could do 325. I got under it but feel backward. I'll get it soon...
Jerk 275x1 285x1 295x1 305x1 315x1 (PR)
Now I need to put both of these stellar lifts together to get a complete PR for C&J.
Clean Shrug 385x4x8
Pull Up 60 x5-5-4-4-5
PWO: Lots of ham
Today I felt sore, but it turned out to be a good day.
Burgener Warmup
Snatch 185x1-1 205x1 185x1-1-1 205x1
I failed on the second and third attempt at 205 so I had to go back down and work back up to another 205. I really need to get my technique back. I have had a lot of off days lately on the snatch and really need to cement good technique before I try a PR again.
Snatch Pull 255x5x3
Bench Press 280x5-5 285x5-5-5
Windshield Wipers 4x8
Squat 405x1 415x1 425x2 430x1 435x1 (PR)
Another PR in the squat by fifteen pounds. It feels great to be progressing so quickly through this lift. My goal is to be at 500 over the next few months.
Box Jumps 42' x5x3
I tried to do the fifty two inch box, but couldn't today. Not after squating
Bent Over Row 275x1-1-1-1
PWO: Protein shake
I am extremely happy with the progress, despite the Army's foolishness. Roger, you were right about the body adapting. I don't go heavy as much during the week, but it doesn't seem to matter as I am still making significant linear progress on most of my lifts.
Also, I weighed in at 232 pounds for the first time in my life. I am pumped about that. Now, if I can maintain this weight for the next couple of months that would be ideal. Maybe even gain a few more pounds before I have to start training for the SF pipeline again.
Matt V
11-14-2008, 10:36 PM
"I tried to do the fifty two inch box, but couldn't today. Not after squating"
You wuss.
Just kidding!
Seriously though, reading your journal (and Goergen's) keeps me motivated. I was thinking of bagging my workout until I read this. Thanks man.
Ketch
11-15-2008, 03:33 PM
Hey Rory,
great job on the progress.
Have you added the dot drills in yet? wondering what your thoughts were.
You know I haven't tried the dot drill yet. Definitely going to add that, thanks for reminding me.
Burgener Warmup
Hang Snatch 155 x2-3-3-3-3
I did two hang snatches then a full snatch on these. Just working on technique
Deadlift 470x3x3
Push Press 225x6x3
GHD Sit Up 3x15
PWO: Protein Shake
Burgener Warmup
Power Clean and Jerk 250x2 255x6x2
Clean Pull 350x5x3
Clean Shrug 375x4x8
Dip 150x3x3x3x2x2
Front Squat 300x5x2
PWO: Lots o Milk
This post is for yesterday and today.
Wednesday 19 November
100m swim Warmup
4x100m Swim Sprint
Thursday 20 November
Snatch High Pull 135x5x3
Squat 405x1 425x1 440x1 (PR) 425x1-1
I love linear progress!
Press 185x2 205x1 220x1 225x1 230x1 (PR)
This is a big PR for me. I have wanted to overhead press my bodyweight for some time and I have finally done it. This feels great.
Pull Up 85 x3-3-2-3-3-3
PWO: Meatballs, mmm good
This felt great. I felt great after the swim yesterday and came back hard today. This weekend I will be traveling so tomorrow will be the last training session this week. Everything is going swimmingly. I am really suprised at how quickly I am progressing and getting stronger...
Burgener Warm Up
Clean and Jerk 275x1 285x1 295x1 275x1 285x1 300x1 275x1
Bench Press 300x7x3
Squat 375x7x3
I did lighter weight today on the bench and squat. I rested less time in between sets because I did not have much time to lift today.
Burgener Warmup
Snatch 185x2 205x1-1 210x1 215x1 220x1 230x1 235x1(PR) 240xfail
Today was a great day for the snatch. Ten pound PR, and I probably could have gotten the 240 but I decided not to move with the weight and lost it forward.
Deadlift Lock Out 500x1 545x1 565x1 585x1 600xfail 565x1
These were done from an eighteen inch box, which put the bar just below my knee. I wanted to get six hundred just to see how it felt. Maybe next time.
Press 185x3 190x3 195x3-3-3-3-3-3-3-2
Windshield Wiper 10-10-8
GHD Sit Up 4x10
PWO: Milk and Protein bar
Today was good, but I wanted to do a couple of more assistance exercises. There never is enough time...
Light Crossfit workout today
21 Knees to elbows
1 1/2 pood Kettlebell swing, 21 reps
21 Push-ups
15 foot Rope climb, 3 ascents
20 inch Box jump, 21 reps
21 Back extension
Walking lunge, 150 ft
7:03
Grip COC #2 5x1
Closed it with my left all five times and with my right only twice
Last three days I was deer hunting with my dad up in WI. We didn't see anything, but it was a great time none the less.
Today I was back in the gym for some long, intense, grueling training. I love days like today.
Burgener Warmup
Power Clean and Jerk 255x2 260x6x2
Clean Pull 350x5x3
Clean Shrug 375x3x8
Front Squat 285x3 290x9x3
Bench Press 315x10x3
Pull Up 60x5x5
Grip COC #2 x5x1
Still sucking it up with my right hand. Grip was tired today from all of the barbell training...
PWO: Protein Shake goodness
Today was a smokin Metcon day. I think I needed it. I attacked the workout 100 percent and was sucking at the end
1 Mile Run
40 Squats, 30 Situps, 20 Pushups, 10 Back Extensions
3/4 Mile Run
40 Squats, 30 Situps, 20 Pushups, 10 Back Extensions
1/2 Mile Run
40 Squats, 30 Situps, 20 Pushups, 10 Back Extensions
1/4 Mile Run
40 Squats, 30 Situps, 20 Pushups, 10 Back Extensions
Legs are smoked!
Tomorrow will be upper body focused so I can rest the lower body a bit.
Today was an upper body focus day. My legs need rest for Thursday's heavy training.
Burgener Warmup
Rack Jerk 275x2 295x5x1
Dip 120x6x1
Pull Up 120x1 105x5x1
Sit Up 120x3x15
Peg Board 5 ascents
Firstly, let me just say, the peg board does not fuck around. This is the first time I used the peg board in my training. Right away I realized that this was a seriously challenging implement. The combination of the sheer strength requirement of pulling your body weight up and holding it with the coordination/accuracy requirement of putting a peg in the next hole is amazing. And so simple... yet so brutal. I am definitely going to use this more often in my training. Hell, I might build one in my home gym!
medicathlete
12-03-2008, 12:22 AM
if only i could find a way to put one of those peg boards on the side of my mobile gym... hmmmmm....
~gm2
Burgener Warmup
Power Snatch 185x6x2
Deadlift 470x5x3
This was a smoker. I fought for every rep and at the end my whole body was exhausted.
GHD Back Extensions 4x15
Handstand Push Ups 3x10
Peg Board 1 full ascent, 2 Sets of 2 half ascents
Oooooo, there ain't nothing like a kettlebell workout for conditioning.
But first...
Grip COC #2 x2-1-1-1-1-1
This felt great. I closed everyone with the left, and all except one with the right. It pays to have three days off of barbell lifting when it comes to the COC.
Then came the kettlebell circuit
5 Rounds with 2 pood (70lb):
6 sets each arm of KB Snatch+KB Clean+KB Thruster
As much rest between rounds as needed.
This was a bear. By the last round I was completely smoked. I did this outside at night in 20 degree cold. I was in sweats and a sweatshirt grunting away. I felt like Rocky!
Adrian!
Ketch
12-07-2008, 10:11 PM
KB complex in sub freezing weather. very nice.
This morning was cold. I worked hard at a crossfit-esq workout. It was interesting.
6 rounds of:
500m run
45 reps various abs
15 pushups
15 burpees
15 squats
The burpees and squats sucked, as they always do. But otherwise, this wasn't that bad. Tomorrow I'm getting under some heavy weight. I haven't done so in about 5 days... Too long...
Burgener Warmup
(On the warmup I hit my head with the bar. Not a good omen)
Power Clean and Jerk 255x1 260x5x2
These were tough and they got ugly at the end. I was going to do full cleans and go heavy, but I just wasn't feeling explosive enough. I felt slow and lethargic, probably from the metcon workouts I did the last two days.
Squats 385x3 390x9x3
Clean Shrug 375x8 385x3x8
Clean Pull 355x5x3
Box Jumps 42' x4x5
Of course, I didn't have enough time to complete the training session today. This has been a constant theme. I really am fooling myself, thinking that I can fit in 2 hour sessions any day I please, especially with my schedule. So I am going to split up the current full body program into upper body days and lower body days and do each session 5-6 times a week rather than 3-4. I think this will be much easier on my schedule than the current programming that I am doing.
Its great to see so many journals on the Sorinexforum. I love seeing so much variety in training. Today was a great day of training.
Morning
Swim 100m sprint x2
Swim relay 100mx3 25 pushups x3 25 squats x1
A group of three of us competed against another group for time. We swam and then did the required reps and rested while the other competitor swam. It was fun. My group won. :D
Afternoon
Push Press One Arm DB 120 6x3
Bent over Row 245x3 255x3 265x3-3-3-3
Peg Board 5x 1/2 ascent
Pull Up x10
Roger Crazy Wolf
12-10-2008, 11:26 PM
Burgener Warmup
(On the warmup I hit my head with the bar. Not a good omen)
Join the club. At least once a year I bust open the bottom of my chin on a jerk attempt just to remind myself to move my head out of the way.
You will become a full-fledged member after you;
1) Fram your chin in the jerks
2) Have a blow out and get planted on your ass
3) Pass out because you racked your clean on your carotid artery
Let me know when you hit the trifecta, there's a special award you get that says you've joined the elite.
medicathlete
12-11-2008, 12:49 PM
glad training is going well brosef... minus the occasional whack of the ol' hard headed noggin...
how's the weight going [still over 230]?
congrats to u dad-dad-daddy-o!
~gm2
GM2: I am indeed still 230. I've been hovering at that for a while now. I haven't been eating enough to get any bigger.
Roger: I've already done number one and two. Three has eluded me. I will let you know when that happens. (Because I have no doubt that it will)
Todays training!
Burgener Warmup
Snatch 205x7x1
Most of these were solid. I paused for about two seconds after I caught each one to work staying solid at the bottom.
Overhead Squat 225x5-5-3
Snatch Grip Deadlift 295x3 345x3 365x3 370x3
RDL 370x4 390x3 400x3-3-3
Back Extension x25
My back felt great after this workout. Yesterday is was hurting abit, I don't know why but today it was healed.
Rest day tomorrow!! (actually I'm playing an elite, intense, cutthroat game of dodgeball with the class)
Oh...
And my wife is pregnant
Roger Crazy Wolf
12-11-2008, 05:30 PM
I like where your priorities are ... you address the people who have responded to you, then you tell us about your workout and the last thing you mention is your wife is pregnant. You're hard core, man, hard core. Congrats and I'm surprised you found the time. :D
Roger: As always, I keep it real.
Breakthrough training today!!!
Burgener Warmup (I felt great before the workout. The conditions were set for a phenomenal session)
Clean and Jerk 275x1 295x1 315x1 320x1 325x1 (PR)
Ten pound pr baby! Ironically, (because Roger was just talking about this) I almost passed out after I finished the clean because the bar was resting on my carotid. Fortunately I jerked it before I dropped, but I was seriously about to go...
Bench Press 315x1 335x1 350x1 365x1 375x1 (PR) 335x1
Another big PR, this time fifteen pounds in the bench press. I knew this one was coming big time.
Grip COC #2x1-1-1-1
Closed all but the last one for both hands. Had a couple of doubles with my left hand.
Pull Up 100x1 110x1 120x1 125x1 130x1 (PR)
Muscle Up x4-4-3
Shrug 315x12 405x10 500x8 600x8 500x8
Just played around here to see what I could do
Arm Work
PWO: Protein Shake
Three PRs today. It was a good day of training. I also like the way the upper/lower body split is working. It is much more conducive to my schedule.
I love weekend training...
Power Snatch 185x5x2
Squat 405x1 420x1 430x1 445x1 450x1 (PR) 225x10
Its always a good day when I PR in squat
GHD Sit Up 45x4x8
PWO: Protein Shake goodness
More training!
Power clean and Jerk 260x6x2
Front Squat 295x4x3 300x6x3
Speed Squats 405x20-20
These were quarter squats done in rapid succession.
PWO: Protein Shake
Can't stop training!
Press 200x4x3 205x6x3
Bent Over Rows 265x3-3 295x3-3-3-2 280x3-3-3
Each of these were pulled from the floor to just below the chest. I tried to use as little momentum and lower back muscles as possible. I got a little to big for my britches at 295 and had to move down.
Rope Climb 4 ascents, no legs
Dip 100x4x5
Time an issue, again. But this time I did a lot of work in under an hour, which is the goal of breaking up the body into upper and lower.
Great day to train
Snatch 195x1 210x1 225x1 225x1 205x1 225x1
Had to go back down on the second 225 to get a more solid base. I was rock solid on the 205 so I went back up to 225 and hit it perfectly.
Nothing feels quite like a good snatch...
Deadlift 445x1 500x1 520x1 545x1 555x1 (PR)
Back Extension 4x15
Windshield Wipers 3x10
Situp x75
Big PR for me in the deadlift. (25lbs) I think this was because I pulled these deads without my lifting shoes. The heels of my weightlifting shoes are set high, so they pitch me forward when I deadlift which really detracts from using my quads during the pull. That and I am getting stronger, which is always a good thing.
Roger Crazy Wolf
12-18-2008, 10:10 PM
Nothing feels quite like a good snatch...
I saw a female O lifter wearing a shirt that said much the same thing once ...
Short training today, I am smoked from yesterday's deadlift PR. Man, every time I do heavy deads I am so surprised how sore I am the next day.
"Nasty Girls"
3 Rounds for time:
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans, 135lbs
Time: 8:15
rested about five minutes
Kipping Pull Up 20
Pull Up 8-6-6
PWO: Milk
Rest day here I come!
Ring training today! I haven't trained with rings in quite some time.
Muscle Up 6-4-2-2-1
All of these were strict, no kipping.
Cross Pullouts 3x5
Ring Dips 14-11-9-8
Pull Up 60 x3-3-2-2
Ring L-Sit 30 seconds x 3
Ring Rows 3x10
Superman x3-3
Lower body training!
Hang Power Clean+ 2 Jerks 245x1 255x1-1-1-1
After the power clean I jerked the weight twice. I am lifting at a YMCA, so I don't have access to quality equipment. Thank god they have a squat rack...
Squat 405x 1-2-3 1-2-3 1-2-3
Clean Pull 355x5x3
COC #2 x2-2-2-1-1
I closed it for a double with my left hand for the first three sets. I closed it all with my right except the last rep.
PWO: Spagetti
I tried a simple strength ladder today. I rested as needed between each repetition. It was a good change of pace and my legs were tired afterward. I think I would go a little heavier next time I do a similiar ladder. These are a great way to get volume at high weight, even more so than 10x3.
On another note I weighed myself at 236 a few days ago. I'm pretty stoked about that. 240 is on the horizon!
Last training day until after Christmas. I'm going to enjoy those rest days after today. It was a smoker today!
Power Snatch 185x1 185x2 195x1 205x1-1-1
Front Squat 315x1 335x1 365x1 (PR) 375xfail 345x1-1 225x10
Press 195x2 215x2 225x1-1-1-1
Back Extension 4x15
Pull Up 60x5x5
Gonna rest a few days, the last few weeks of training has really caught up to me and I am sore as hell all over.
Have a Merry Christmas everyone!
No gym today, they were all closed early on post. So I home gymed it up!
Very soon I will be getting a full set of bumpers and a bar! Thanks family and Medicathlete!
CF Warmup
"Annie"
100 Pull ups
100 Push ups
100 Sit ups
100 Air Squats
19:22
Decent time, my goal was sub-20 and I made it. I had to tend to a pregnant, tired wife in the afternoon so it was a good thing that I only trained for twenty minutes.
Tomorrow I will get under some more serious weight.
Weather is unseasonably warm here in Fayetteville NC. Its in the 70s
Hang Snatch 185x1-1-1 195x1-1 200x1
Snatch Shrug 275x8 315x8 335x8 345x8
Snatch High Pull 135x5x3
Worked on getting some real speed on the bar.
Dip 135x3 140x3-3-3-3 145x3-3-3-3-3
Bent Over Rows 225x5-5 235x5-5-5
Rope Ascent 25ft rope x3
I did the first ascent with no legs for twenty feet before I had to use them.
Another beautiful day in Fayetteville NC. Man its a different world down here compared to Wisconsin...
Box Jumps 44'x4 45'x4 46'x4 47'x4 48'x4
I stacked weights on top of the box to add the height. 50 inches is very close
Power Clean and Jerk 265x1 275x1-1-1-1
Squat 395x3 405x9x3
This sucked...
PWO: Protein Shake
Happy New Years!
Snatch Complex x7
This consisted of one of each power snatch+tall snatch+full snatch
Snatch Pull 225x2 275x2 295x2
Deadlift 480x5x3
Hanging Leg Pike 4x8
Plank 1 minute x3
What better way to start out the new year than with training!
CF Warmup
Assisted Planche Pushup 3x5
These were done with just the tips of my toes touching the ground to simulate real planche pushups.
Handstands x10
L-sit to Handstand x3
Done on parellettes transferring from a full L-sit into the tuck position and then slowly turning to a tuck handstand then extending the legs and then finally pressing up to a handstand. This was very hard.
Ring Strength Series x3
Muscle Up--Support--Bulgarian Ring Dips x3--Backward Roll--Back Lever--Skin the Cat--Front Lever
This was a series I got from gymnasticsbodies.com a great website for all things gymnastics. I went to each move without stopping. The support was a held for ten seconds each set. Each of the levers were spotted by my wife.
Handstand Push Up x2-2-1
These were done with full ROM using parellettes. Essentially it turns into a body weight shoulder press.
Pull Up 5x5
These were all chest to bar. I am working on chest to bar pull ups using the "butterfly" technique.
Left lower back is tight from Deads on weds. At the end of training today it really tightened up. But training was still productive.
Box Jumps 5x4 42-45 inch box
Clean and Jerk 300x5x1
Clean Pull 325x3 335x3 345x3
Squat 405x1 430x1-1 435x1-1-1
Overhead Squat 225x3-3-3
Decline Sit Up 130x5x5
Weekend training!
Push Jerk 275x7x2
I realized on about rep 1 of the second set that this exercise is way underrated. I haven't done push jerks in months (years?) sticking to the split jerk because of the C&Js that I like to do. Push jerks force me to get all the way under the bar and really lock out otherwise you lose balance very quickly. I will be doing these much more often
Bench Press 340x1 355x1-1 365x1-1-1
Straddle L Rope Climb 20 ft rope x4 1xfailure
Another great one from gymnasticsbodies.com I think the rope is one of the most underrated implements of all. Holy shit, this was hard. Basically, this consists of doing an L-sit while you climb a rope. Simple, but brutal. I tried to get a fifth ascent in there, but failed miserably.
Pull Up 3x10
Butterfly Kips to boost my ego. :o
PWO: Subway, Muscle Milk
Power Clean and Jerk 260x2-2-2 265x2-2-2
These felt strong, each one was solid with good form. I feel a PR in the C&J soon.
Clean Pulls 360x5x3
GHD Sit Ups 50x3x8
Front Squats 300x6x3 305x4x3
Pingleton
01-07-2009, 02:40 PM
Rory,
I am a friend of Bert's through the Highland Games and have been reading your workouts with interest for some time. I just wanted express my admiration for your incredible all-around abilities. I would say there are VERY few guys around who could complete all of your workouts from January 1st to January 6th in their entirety, and you could probably say the same thing about any other 1-2 week period. For example, you seem to be fairly similar to me in terms of strength and power, but at this point your cardio-oriented workouts would quickly bury me, and I could never have hoped to do any of the gymnastic-oriented things you do sometimes. You perform each of these very different types of workouts at a very respectable level, and to be able to do them all during the same week or two is just amazing.
Regards and best wishes,
Peter.
Roger Crazy Wolf
01-07-2009, 09:32 PM
Peter, I know what you mean, Rory kind of pisses me off too :D
Peter: I'll be honest with you, many times I feel like a weakling compared to some of these guys on the forum. Its your type of comments that keep me motivated. Thanks!
This forum has kept me accountable for all of my numbers. its amazing how, even though I don't have a training partner, I feel as though I am apart of a community. Its great
Roger: Suck a fatty :D
On to training!
Snatch 205x1 225x1-1-1 235xfail 235x1 240x1 (PR)
Today was a great day to snatch! Man the weight felt light the whole time, even on the PR lift. I could have gotten another five or ten pounds out of the PR try, but I stopped because I was running out of time. Next time I'll try for 250lbs.
Push Press 255x2 235x3-3-3
BTN Push Press 240x4-4-4
I couldn't make up my mind on what I wanted to do. 255 felt heavy and I wanted to do some volume, so I back off the weight and went BTN.
Pull Up 90x5x3
This was done on the thick bar on the Sorinex basefit. I think its 2 inches diameter?
Planche Push Ups 3x5
These were done with my feet flat against the wall. Hard... I'm trying to get a full planche. We'll see.
Bachar Ladder 1 ascent, no legs
This was a fifteen foot ladder slanted at about 45 degrees with two inch handles. Murderous on the grip and biceps, much like the peg board.
Pingleton
01-08-2009, 03:36 PM
Peter: I'll be honest with you, many times I feel like a weakling compared to some of these guys on the forum.
Rory,
Obviously there are stronger guys than you around, even some who are much stronger, but I bet very, very few of them could keep up with you in a 5k run or during a lengthy Crossfit workout. And although I am sure there are lots of guys who are faster than you over 5k, and maybe some who are better at the Crossfit stuff, I know for sure that very, very few of them are going to have anything close to your lifting numbers. Training specificity has its rewards, but also its price.
The point is, you have managed to achieve very respectable results in several areas of physical performance that are generally at odds with one another.
Keep up the good work.
Peter.
Thanks Peter. I will continue to strive to get stronger and faster.
Clean and Jerk 275x1 300x1 305xfail 280x1
Today was not my day to C&J. I felt tired and lethargic. Another day...
Squat 405x1 425x1 440x1 455x1 (PR) 425x1
Its always good to PR in squat.
Good Morning 225x4x8
Glute Ham Raise 3x8
medicathlete
01-10-2009, 04:01 PM
hey bro, i like the gymnasticbodies.com website!... if u haven't yet seen it, check out dragondoor.com...
~gm2
Roger Crazy Wolf
01-11-2009, 12:04 AM
Rory;
Your snatches are impressive and if I were snatching that much weight that often I would have already been worn out and beat down by now. I am guessing that you are not catching the weight all the way down in the hole and I think with a little work on technique your snatch could be as high as 120 or 125 kg.
I haven't decided when to start going heavy in the O lifts, so I'll leave it in your hands. I have one more week on my current lifting cycle, then a week off. For the next cycle you get to decide if I go once more through maxing out on Fronts, Backs and Overheads while doing the O lifts dynamically or switch it up to going heavy in the O lifts ... you say it and I'll do it.
CFGarry: Definitely going check it out
Roger: My snatches certainly need technique work. I am thinking about taking video of it and seeing where I need work. The problem is I am so inconsistent with the lift that it is difficult to gage my real PR. I look forward to seeing some impressive numbers from you as well.
Training today was brutal!
Warmup: Tried to do wrist push ups. (gymnasticsbodies.com) Had to do them on my knees, they are seriously tough.
Hang Power Clean 225x2 245x2 255x2 265x2-2-2
Push Jerk 260x5x2
I focused on perfect technique, getting full extension under the bar. I am really sloppy on my jerk technique.
Dip 145x10x3
Shrug 545x8 585x3x8 545x8 500x12
Pull Up 22-12-7
All of these were strict dead hang. Man, haven't done dead hang in a while...
Butterfly Kipping Pull Up 17-20-15
Reverse Curl 65x4x4
Exercise done with a thumbless grip. I've been reading some of Richard Sorin's grip articles. I want to incorporate more grip training in my exercises, unfortunately I do not have a fat bar. We'll see how this goes.
Notes:
I tried to do some 360 degree pull ups (more from gymnasticsbodies) but my joints were shot from the dips and if I've learned one thing about ring training its that it is very hard on your joints. They need to be properly warmed up before doing anything serious.
Pingleton
01-11-2009, 11:34 AM
Rory,
Have you ever heard of the Tactical Strength Challenge? It is a competition consisting of a max deadlift, max number of strict pullups with 10kg added weight, and max number of snatches with a 32kg kettlebell. I think you would be a top competitor in such an event with a bit of preparation. The following link includes a complete description and results of past competitions.
http://tacticalstrengthchallenge.com/index.html
Peter: I have heard of it. I went to the link and looked into it. TSC is definitely something that I would love to do. I'm looking into local competitions around the KY and NC area.
It was supposed to be a light day today, but it actually got pretty intense
CF Warmup
500 meter row x4 Times= 1:30 1:42 1:43 1:47
These were all max effort rows, just to see where I am. Not bad for barely doing any metcon work the last four months or so.
I have a basketball game scheduled with my small group tomorrow. I don't know if I'll be able to get any strength training in. I was looked to work up to PR weight in the C&J. We'll see if it happens.
I got some good training in today, with some basketball. Its always good to play sports. It lightens the seriousness of strength training.
Clean and Jerk 265x1 295x1 315x1 330x1 (PR) 335xfail 335xfail
Well, I PRed which is good. I really wanted 335 but I could get under it quick enough. It'll come...
Clean Pull 370x5x3
Squat 405x3 415x3 430x3
Short workout today to save gas for...
Basketball! 1.5 hours
I am sore as hell from basketball! Especially since I did a squat and clean workout prior. ah well, it was fun, and I'll be doing swimming and upper body tomorrow.
Bert Sorin
01-13-2009, 09:48 PM
Peter, I will agree, Rory is a freak. The only reason I can hold my head high is that I can still out-throw him (for now :rolleyes: ), which is because I am much fatter, and thrown for almost 2 decades. Maybe we can all convince him to do the TSC, so maybe he will stop gaining on me in throwing, and making everyone else look bad in all of their strengths as well. :mad:
Rory's a jerk.
Just kidding bud, you know I love ya! But seriously, you are a freak. I am glad you are protecting my country. I would hate to have you on the other side. Keep up the awesome work.
Thanks Bert, I appreciate it! I can't wait to train with you guys again!
Morning
3 Rounds
50m Swim
25 Pushups (25 Squats, 10 Burpees)
50m Swim
10 Pull Ups, dead hang
Planche Pushups 3x5
Feet elevated about 4 inches
Did this as a competition with two other groups of officers. My team won. :D
Afternoon
Warmup Wrist Pushups 3x5
Snatch Pulls 225x3 245x2-2-2
Done from 4 inch box
Handstands x12
Handstand Wall Walking 30 sec total
This exercise is difficult to describe, check it out at gymnasticsbodies.com
Ring Strength Series
L-sit Muscle Up--L Sit--Support--Bulgarian Ring Dips x3--Backward Roll--Skin the Cat--1 Leg Front Lever
This was a great series. The front lever was much more controled one legged as opposed both legs. I'll probably practice the back lever this way.
The L-sit Muscle up added a good challenge right off the bat.
Pull Ups 3x10
Chest to bar, butterfly kip
COC #2 5x1
I had to train before I drove to NC to see the wife.
Power Clean and Jerk 265 5x2
RDL 315x8 325x8 330x8
Pistol 35x5x3
When I did the pistols I wanted to see how much my pulled groin is affecting my right leg strength. Not as much as I thought, but it definitely is affecting it. I'm not sure what I will do about this. Train on, or take it easy for a few weeks...
My gut is to just suck it up and train on, but I think the smart thing to do is to take it easy. I am thinking about switching gears from strength training to more Crossfit training, so that I can rest my joints/tendons from so much heavy weight.
Still thinking...
The groin is still bothering me. The lower back is twinged as well. Before any of this gets really bad, I'm going to ease up soon. I'm going to switch to crossfit. I don't want to get any serious injuries before SF training really begins.
Power Snatch 205x1-1 210x1 205x1-1-1
I was sloppy with the 210 power snatch so I went back down and focused on good technique.
Push Jerk 275x1 300x1-1 315x1-1
Worked on solidly locking out so that that my jerks are legal during a competition.
Snatch Shrugs 315 3x8
Bench Press 315x3-3 320x3-3 325x6x3
Pull Up 65 x5-5-4-5-3 Wide Arm x5
Reverse Curl 65x8 70x8 75x5
Hanging Leg Pike 3x8
Roger Crazy Wolf
01-19-2009, 03:09 PM
SAVE THE JOINTS! SAVE THE JOINTS!
Don't make me call Greenpeace ...
If you're not already doing this, once the inflammation goes down get on that massage and trigger point therapy. I came back from my hamstring pull much quicker than if I had not used trigger point and massage therapy. Actually no, forget what I just said. You need to go ahead and hurt yourself so I can have some time to catch up to your lifts.
Pingleton
01-19-2009, 10:07 PM
Rory,
I don't know if you have seen this, but if not, I thought you might enjoy it:
http://www.youtube.com/watch?v=UNw_6DnFJ90&eurl=http://www.ehowa.com/youtubemovie.shtml?movie=UNw_6DnFJ90
Roger: Good advice, which I will seriously heed (the first part, not the second part :D ) That is the idea of the Crossfit training. I think starting this week I'll be taking a little break from heavy lifting until I heal up all of the little tweaks that have accumulated over the last 6 or so months of heavy lifting.
Oh, and the wife massaged the groin. That definitely helped, in more ways than one... :D
Peter: Love the video. I would love to be able to do one or two of those things. One at a time...
Workout today was short, I drove 10 hours back to KY from NC.
Hang Clean and Jerk 225x2-2 245x1-1
Worked on speed and technique
Squat 355x5 375x5 385x5 395x5 405x5
Overhead Squat 225x6-4-3
PWO: 10 hour drive... Yuck with a side of yuck...
First time with a Crossfit WOD as my main workout. I just picked the WOD from the HQ site. Ugh. I picked the wrong damn day to get back into it.
But first, grip work!
Grip
COC #2 5x1
All closed except the last set
Pinch Grip 2, 25lb plates x2 reps each hand x3 sets
Mr. Joshua
5 Rounds for time:
400m run
30 GHD Situps
15 Deadlifts, 250lbs
Time 34:04
This was not my bag. The GHD situps gave me a raging headache from the down and up swing.
Neither the groin nor the back bothered me the entire time. Good sign.
And I felt sick for about 30 minutes after the workout. Yay for Crossfit :(
Warmup
Wrist Pushups 3x5
Planche Pushups 3x5
Box Jumps
Burgener Warmup
Handstands x9
Snatch 205x1 225x1 225xfail 225x1 225x1
Crossfit WOD
15 HS pushups
1 L pullup
13 HS pushups
3 L pullups
11 HS pushups
5 L pullups
9 HS pushups
7 L pullups
7 HS pushups
9 L pullups
5 HS pushups
11 L pullups
3 HS pushups
13 L pullups
1 HS pushup
15 L pullups
Time: 20:42
The time was a little disappointing. I wanted to get under twenty minutes.
Next time
I've increased my warmup and used it to practice some skills. I will do this with Oly lifting as well, working on technique in the warmup. Then I'll do a heavier lift with low volume like snatch, C&J or one of the variants, then I'll do the crossfit WOD. That is the plan, at least until I heal up my various tweaks and minor injuries.
Didn't have much time today, so the warmup was not very extensive
CF Warmup
5 Rounds:
50 Ft Walking lunge with 45lb barbell overhead
21 Burpees
Time: 13:28
COC #2 x2-2-2-1 #1 x5
Today was a heavy day. I felt fatigued from the last two days of work, but I felt good enough for some PR's. Today I did a Crossfit total which is a 1RM of Press, squat and deadlift.
Then I wanted to try this deadlift workout that I read and see how I did. I am paying for it...
"Crossfit Total"
Squat 460 (PR)
Press 230
Deadlift 565 (PR)
Total: 1255
Rest 5 minutes
I took 90% of the DL 1RM which was about 500.
Max sets of doubles in 20 minutes
7 1/2 Sets
Score equals the number of sets multiplied by the DL 1RM in KG.
Score= 1926
Decent score. My buddy scored 2400 points but his 1RM was only about 340 or so. He did 16 rounds. I was trying for 10 rounds but didn't make it.
My back is wrecked. I am wrecked.
Much needed rest day is coming
Warmup
Wrist Pushups 2x5
Planche Pushups 3x5
Handstands x5
Box Jumps 46' 3x3 47' 3x3 49' 3x3
For total time;
Row 400 m
21 thrusters - 115#
9 chest to bar chin ups
rest 3 min
Row 400 m
18 thrusters - 115#
12 chest to bar chin ups
rest 3 min
Row 400 m
15 thrusters - 115#
15 chest to bar chin ups
rest 3 min
Row 400 m
12 thrusters - 115#
18 chest to bar chin ups
rest 3 min
Row 400 m
9 thrusters - 115#
21 chest to bar chin ups
Round 1: 4:24
Round 2: 5:19
Round 3: 5:14
Round 4: 4:50
I only did four rounds because I ran out of time. This smoked me! Phew!
Oly lifting WOD!
Total Score is highest C&J added to each of three rounds of AMRAP pull ups. AMRAP= as many reps as possible
Power Clean & Jerk 275x1 285x1-1-1-1
These felt great, much better than i thought they would.
5 minute rest
Pull Up 35-20-14
120 seconds between each round.
Total score: 354
Its terrible weather out today, so bad in fact that Fort Knox is closed because the power to the whole post is out. This left me with going to a globo gym in Elizabethtown.
Bench Press 345x1 360x1 380x1
5 minute rest
500m Row
50 Pull Ups
500m Row
50 Push Ups
500m Row
50 Sit Ups
500m Row
50 Squats
Time 16:32
On the 380 bench press I pressed down and immediately my spotter (some random female) grabbed the bar and helped it up. I think I would have got it, but I'm not putting it down as a PR until I know for sure.
Fort Knox is still without any power, so effectively I am going to have a five day weekend! Unfortunately I wanted to lift some heavy weights today, but I really can't stand globo gyms anymore. I opted to train at my apartment. Plenty of good implements there...
Warmup
Wrist Pushups 3x5
Planch Pushups 3x5
KB Swings
Squats
COC #2 4x1
L-Sit to Handstand x1-1-1
On parrellettes. These are still a bitch!
Handstand Push Up x1-1-1
On parrellettes, full ROM.
Press to Handstand 3x3
I was successful on a few of these, I think I really got it down.
Wall Walk 1 minute total time
L- Sit 3x35 seconds
The last two sets I had to break up.
Rest five minutes
KB Breathing ladder 1 1/2 pood 1-20
The breathing ladder was done with KB swings, after every set I took as many breaths as I swung. I went up to 20 swings. Ouch
Phew... The last few days I have had a nasty stomach flu. I didn't train at all over the weekend, so I trained hard today. I feel much better now that all of that nastiness is over.
Clean & Jerk 295x1 315x1
Worked up to a heavy single, which was extremely solid. I like two days rest.
WOD:
5 Rounds of:
Clean Complex: squat clean/push press/squat clean/push jerk/squat clean/split jerk
150 second rest
AMRAP Double Unders 40 seconds
150 second rest
Score is the top weight of the clean complex in KG multiplied by the total number of double unders.
C&J: 124kg
DU: 180
Score= 22140
Weights for the clean complex were:
Round 1: 265lbs
Round 2: 270lbs
Round 3-5: 255lbs
Get some training!!
Warmup
wrist pushups 3x5
planche pushups 3x5
wall balls 20lb ball
box jumps
WOD for the day:
Run 800 m
rest 10 min
Tabata Mash:
KBS - 2pd
Bench Press - 135#
rest 10 min
5 sets of 10 reps of DB GHD extensions @ 4023 tempo
post 800 m time, tabata total score and highest DB weight to comments
db under chin for extensions, tempo is 4 down, 0 pause at bottom, 2 sec to rise and 3 sec pause at top
800m Run: 2:38
Tabata Mash:
BP: 80
Swings: 77
GHD Ext:
1st Set: 25lbs
2nd Set: 20 lbs
3-5 set: 15lbs
Notes:
The 800 was a pretty damn good effort. I could have gone faster I think, but for not running much over the last year or so, it wasn't a bad time for me. I would like to see it eventually get under 2:20.
The tabata mash was hellacious, as all tabata sets tend to be.
The GHD extensions were terrible as well, much worse than I originally thought. The tempo was what did it...
Today's workout was done balls early in the morning, with an overcrowded gym of weak, out of shape people. I am so tired of these people. The environment that they create is less than ideal.
WOD:
5 Rounds:
400 meter run
30 GHD Situps
30 Wall Balls, 20lb ball
Time: 28:24
Notes:
This was supposed to be the WOD "Kelly" from the CF.com website, but we accidently subbed GHD situps for the Box jumps. It would have been much easier and faster with the box jumps. Oops.
On another note, I cannot wait until I get back to Fayetteville and get my home gym up and running. I have some big plans for this gym. Medicathlete and I are seriously considering opening a gym together later on in life and I am going to use my garage gym as a sort of "testing site." I am going to work on getting a website or a blog for the gym where I'll post video and pictures of training in the gym. I'm also going to try to host some open houses (inviting everyone I can) and try to get a culture of strength around my neighborhood, or at least around my SF Group.
We'll see how it goes...
Snatch day!
Snatch 215x1 225x1 240x1 250x1 (PR)
Great PR today, by ten pounds! This felt great.
Overhead Squat 225x7-4-2
Seven reps is the most I've done
Snatch Pull 275x3-3-3-3
Great workout...
Bert Sorin
02-06-2009, 10:32 AM
250 snatch! Wow, great job.
Thanks Bert! I'm glad I can continue my progress with the lifts even though I am not focusing on them.
COC #2 3x2
Today's WOD
For time:
30 Reps, Bodyweight squat (230)
30 Reps, KB Snatches, 2 pood
1 Mile Run
Time: 13:59
First off, 30 reps of bodyweight squats hurts! I did high bar back squats because I didn't have access to a squat rack and so had to clean the weight up before putting it on my back.
Also, the mile would have been faster but my lower back was so damn tight during the run I couldn't go very fast...
I love weekend training, I have a lot of time to do what I want in the gym.
Warmup
Wrist Pushups 3x5
Wall assisted Planche Pushups 3x5
Squats
Burg Warmup
Olympic lifting technique work
High Hang Snatch 3x3
Snatch Balance 3x3
WOD
Press 205x1 210x1 225x1 225x1 225xfail
Push Press 225x3 245x3-3-3-3
Push Jerk 245x5 255x5-5-5-5
Rest 5 minutes
10 power snatch - 50% of 1RM Snatch
1 min row sprint @ 90% effort
rest 2 min x 3
Phew, good training today.
The dates of my Small Unit Tactics training has changed to after summer. This means that I could compete in the Crossfit Games this year. I am seriously thinking about it. I haven't been training much Crossfit, opting more for strength training, but I could prepare pretty well for a mid May prelims.
We'll see...
On to training,
Warmup and Skills
Planche Pushups
Wrist Pushups
Squats
Ring Strength Series x2
Wide grip Muscle Up--Backward Roll--Back Lever--Front Lever
Cranks x5
Box Jumps 45'-50' sets of 3
I think I hit a PR today, but didn't have measuring tape so I don't know.
WOD
For time:
15-12-9-6-3 of
Clean grip power snatches
Chest to bar pull ups
Time: 6:23
I kicked ass through this workout. I felt strong and, while I was winded, I felt my power sustained pretty well throughout. I can feel my work capacity across broad time and modal domains increasing.
goergen1
02-12-2009, 09:03 AM
Rory,
You should do the CrossFit games. I can't think of anyone more suited to do well. You would be a heck of a guy to beat.
Wednesday 11 February
High Bar Back Squats
315x3 345x3 355x3
365x2 375x2 385x2
395x1 405x1 405x1 415x1 405xfail
Thursday 12 February
Warmup and Skills
Wrist Pushups
Planche Pushups
Squats
Handstands x10
Front Lever Cranks 4x5
WOD
8 Rounds for Time:
10 Hang Squat Cleans 45lbs/hand
10 Clap Pushups
Time: 11:53
Wednesday was an interesting day, I haven't high bar squatted in years. I hit 415 which pleased me, but I put everything into it so I failed on the last set.
This WOD smoked me! But I tore through it so I feel great about it
I go to Kansas City this weekend to visit Medicathlete. Look for some awesome training to happen this weekend between the both of us.
And some serious competition!
Felt great coming off a rest day
Warmup
Wrist Pushups
Jump Planche Pushups (getting used to keeping my body in the air)
Clean and Jerk 300x1
Worked up to a decent single for a sort of warm up.
WOD
5 sets for total time;
BWT Push Jerk x 7
2pd KBS x 21
15 chin ups
rest 2 min
1 Rd: 1:50
2 Rd 1:53
3 Rd 2:00
4 Rd 2:56
5 Rd 3:10
Time: 11:09
This was one of the worst WOD's I've done in quite some time. I was smoked after round three and couldn't sustain the work capacity through three rounds. This was by far the hardest workout of the year so far, physically and mentally.
Bring it on
Working out with GM2 is pretty awesome. I wish I could do this on a regular basis. Its really great to have a workout partner to motivate you.
CF Warmup
Handstands x5
Press to Handstands x5
21 Hang Power Cleans - 115#
50 Double Unders
30 Push-up Burpee into Jumping Chin-up - jump to 8.5 ft bar
50 Double Unders
21 Hang Power Cleans - 115#
Time: 5:50
Rest 10 minutes
Hang Snatch 125 3x3
Worked on technique here
Overhead Squat Ladder 1-10 110 lbs
Time: 3:24
I was happy with both times today. Good intense work.
Another brutal day today with GM2. Last day of working out at KC.
Dip 150 6x3
Was supposed to be 10x3 but ran out of time
WOD
3 rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters
Time: 16:00
This was a good time. GM2 beat me by 2:30, but I was still happy with the time.
I am tired and looking forward to the upcoming rest day.
Morning
Swim 50m sprintx5
50m
100m
150m
100m
50m
Phew, this was exhausting...
Afternoon
Power Clean and Jerk 275x1 295xfail
I was tired from swimming this morning and I didn't take enough rest for the 295 to hit. I had it, just didn't get under it quick enough.
WOD
for 3 minutes, perform as many power clean and push press reps
rest 5 min
for 3 minutes, perform as many power clean and push jerk reps
rest 5 min
for 3 minutes, perform as many power clean and split jerk reps
Total score is all reps times 115lbs
Score: 11500
I tried to keep all of the reps above thirty each round and I was successful.
Done
Really felt yesterday while I was warming up today. My whole body was fatigued and it showed in the workout
Overhead Squat 5x15
1. 205x12 +3
2. 185x14 +1
3. 165x15
4. 165x15
5. 165x15
Pinch Grip 2x25lbs 3x3
The O squats sucked. I thought I could have gotten 205 if I was 100 percent. I really went for bust on the first set. My eventual goal is to overhead squat my bodyweight fifteen times.
Good day today! Gymnastics focus!
Warmup
Box Jumps 43'-48' 6x3
Handstand extensions
Double Under practice
Ring Strength Series x2
3xFront Lever Pulls--2 Yewkis--MU--10 Sec Support--Backward Roll--1 leg Back Lever--1 Leg Front Lever
This was no joke. We only did it twice because we didn't want to drain too much energy for the WOD.
Tuck Planche x4
I can do this for about 3-5 seconds. Pretty good. Now I need to start moving the legs out.
One Hand Handstand x3
These were a lot of fun, I can balance on the wall with the one hand. Eventually I want to move it off the wall.
WOD
As many rounds in 10 minutes:
25 push ups
25 2pd SDLHP
25 double unders
4 rounds +25 push ups
Not so good, the double unders need to be more efficient. I need to work on them.
The next nine WOD's will be all crossfit benchmark workouts so I can see where I am at in preparation for the CF games. I won't be doing much extra work so I can really hit the WODs as hard as possible.
CF Warmup
"Jeremy"
21,15,9 rep rounds for time;
95# OHS
Burpees
Time: 4:30
Rest 10 minutes
Ring Strength Series x3
Wide MU--10 sec support--10sec LSit--Tuck Press to handstand
In each of the ring series I never got my hips above my head for the press to handstand. Thats tough.
Wall Hanstands x3
Tuck Planche x3
Bachar Ladder x3 ascents
One of these ascents was full straddle L.
Rev Curl 65 3x5
CF Warmup
Power Snatch 185x1-1 195x1-1 205x1-1
Its been a while since I've power snatched so the form was a bit off.
"Randy"
75lb power snatch 75 reps
Time: 4:29
I really burned through this one. Probably one of the best types of CF WODs for me because of my strength and size relative to crossfitters. Tomorrow won't be a good one for me...
Ironically, while yesterday was a great WOD for me, today was terrible. It really made some of my weakness (regarding general broad fitness) obvious.
"Christine"
3 rounds for time;
500 m row
12 Dead Lift - BWT
21 box jumps - 20"
Time: 10:53
This was a disappointing time. I wanted sub 9:00 but at the end of round one when I came in at about 3:00 I knew I was sunk. The rowing effort destroyed my deadlift consistency, and the deadlift killed my ability to box jump effectively and efficiently. I just need more work on body weight exercises. Well, now I know where I am deficient.
medicathlete
02-25-2009, 11:47 AM
i sure has hell know u would have been 13 seconds faster if i were there working side by side w/ u on 'randy'... i wonder if i could have gone faster with u there brosef...
christine is more of a bitch experiencing her than she looks from the get-go...
~gm2
G unit- Yeah if only we had The Anvil... very soon
"Crossfit Total"
Squat 405x2 435x2 460x1 465xfail
Deadlift 500x1 530x1 565x1 575x1
Press 205x2 225x1 235x1 240xfail
Squat: 460
Deadlift: 575 (PR)
Press: 235 (PR)
Total: 1270 (PR)
This is great for me. I love lifting heavy weights. When you conceptualize this workout think powerlifting total with the standing shoulder press instead of bench press. I got PR's in deadlift and press. Deadlift was huge, press was a long time coming.
WOD
"Nate"
As many rounds as possible in 20min of:
2 Muscle Ups
4 Handstand Pushups
8 Kettlebell Swings 2 pood
Total: 13 rounds
The HSPU were definitely the limiting factor. It started to get really slow around round 9. 230 pounds is a bitch to press up. My goal was 13-14 rounds so I am happy I got 13.
Today came out of no where. I decided to lift some heavy weight prior to the CF WOD.
Snatch 205x1 215x1 225x1 235x1 245xfail 245x1 255x1 (PR)
I whipped out a PR today! This was a surprise!
Bench Press 315x3 315x3 325x3 330x3 335x3
I haven't benched in quite some time.
WOD
"Annie"
For time:
50, 40, 30, 20, 10
Double unders
Sit ups
Time: 5:23
I crushed this workout. The double unders just clicked today. Next time my goal is sub 5:00
Warmup
COC #2 x1-1-1-1-1
"The Chief"
5 x 3 minute rounds; 1 min rest b/t rounds;
3 power clean - 135#
6 push ups
9 squats
Total: 26.8 rounds
My legs are fried... rest day...
Pull ups!!
WOD
With a continuous running clock do 1 pull up the first minute, 2 pull ups the second minute, until you are unable to do the full number.
Score: 18 rounds, +15 pull ups
This was a great score fore me, considering the best that I was able to do previously was 13 rounds. Big improvement.
"JT"
21,15,9 rep rounds for time;
HSPU
Ring Dips
Push Ups
Time: 11:29
WOD
build quickly to a tough 1 for a thruster
barbell must be taken from floor and paused overhead for 5 sec
you must power clean it first, then perform thruster
rest 5 min
3 rounds for time;
10 R arm db power snatch - 40#
20 R arm periscope lunges - 40#
10 L arm db power snatch - 40#
20 L arm periscope lunges - 40#
Thruster: 275x1 295xfail
Time: 8:39
I am tired as shit. 295 failed thruster was a disappointment.
Push Jerk 275x1 295x1 315x1
WOD
build to highest weight you can handle with perfect form with short rests b/t each exercise in the complex; this will ensure lower weight and perfect execution
Hang Power Snatch x 1
drop bar to upper back, regrip for push jerk grip
Behind Neck Split Jerk x 1
rack barbell on front rack on shoulders
Front Squat x 2
Split Jerk x 1
lower bar to upper back, regrip to OHS grip
push press bar to OH
OHS x 1
rest 180 sec; repeat 5 times
rest 10 min
As many reps in 3 minutes;
1.5 pd KBS
Score: 80kg x 86 Swings= 6880
Run 4.6 Miles
Unlike the other runs I've done, I took this one seriously and ran hard. My legs are tired so I didn't do a CF WOD today. Tomorrow I'll hit it hard again.
Ring Strength Series x3
MU, L-sit, forward roll to MU, L-sit, forward roll to MU, L-sit, forward roll to 3 Front Lever Extension
WOD
for time;
10 ring dips
2 power clean and push press - 95#
9 ring dips
4 power clean and push press - 95#
8 ring dips
6 power clean and push press - 95#
7 ring dips
8 power clean and push press - 95#
6 ring dips
10 power clean and push press - 95#
5 ring dips
12 power clean and push press - 95#
4 ring dips
14 power clean and push press - 95#
3 ring dips
16 power clean and push press - 95#
2 ring dips
18 power clean and push press - 95#
1 ring dip
20 power clean and push press - 95#
Time: 16:38
Today I had a lot of time on my hands. Crazy I know! So I did a lot of gymnastics skills and drills with a WOD thrown in.
Warmup
Planche work
Wall Handstands 3x15 seconds
Handstands x8
WOD
For time:
30 GHD Sit ups
5 OHS - 45#
25 GHD Sit ups
10 OHS - 45#
20 GHD Sit ups
15 OHS - 45#
15 GHD Sit ups
20 OHS - 45#
10 GHD Sit Ups
25 OHS - 45#
5 GHD Sit Ups
30 OHS - 45
Time: 8:58
I flew through this one, but my legs were on fire.
Rest 10 minutes
Pull Up 80 10x3
Handstand Wall Walk 3 minutes total invertated
WOD
7 rounds for time;
4 HSPU
5 squat clean - 135#
6 chest to bar chin ups
7 KBS - 2pd
Time: 14:22
This hurt. I really thought I could have gone faster, but the rules of the WOD said that none of the exercises could be broken, meaning that there was no rest in the middle of the reps. If you did then you had to start over. My goal was to never have to start over and I succeeded. But because of that, I couldn't push as hard as I might have otherwise. It was a delicate balance. I'm still happy with the time overall.
Short WOD today, not a lot of time. I was at the final skills test for my EMTB license. I passed! So now I am an EMTB.
WOD
running clock rowing
increase the cals rowed per minute every minute on a 1 minute interval repeat timer
works just like the chin ups, basically row more per minute
20 rounds +19
This was interesting. Really got tough at the end (as it tends to do)
I liked this one.
I'm back from a rest day!
And what a day it was
Morning
Army Physical Fitness Test
2 Minutes AMRAP pushups
2 Minutes AMRAP sit ups
Rest 10 minutes
2 mile run
Score:
Pushups 79 =104
Sit ups 95= 113
2 Mile 12:50= 102
Total Score= 319
This is a good score. The max for the test is 300, so I went on the extended scale.
Afternoon WOD
for loads;
A1. press/push press/push jerk - 1.3.5 x 5; 120 sec
A2. chin ups x 21 straight reps; 120 sec
B1. 30 sec of 25#/h db push press amrap; 0 sec rest
B2. 30 sec of 25#/h db lockout overhead; 30 sec rest
B3. 30 sec handstand hold arms locked; 60 sec rest
x 3 sets
C. 100 jumping chin ups for time
A1: 225/215/205/205/205 All unbroken, had to go behind the neck on a few
A2: 21/21/21/19+2/18+3
B1 37/33/30 reps
B2 30/25+5/20+10
B3 30/26+4/20+10
C 1:34
Phew. I'm pooped...
Matt V
03-16-2009, 07:23 PM
"The max for the test is 300, so I went on the extended scale."
This is pretty much what we expect of you, Rory. :D
Congrats on getting your EMTB license, by the way.
Bert Sorin
03-16-2009, 09:10 PM
you are a freak.
That is all.
Thanks guys. The last few days I have been taking it easy and playing a lot of ultimate football. Now that that is over, I'll be launching into some pretty tough WODs that will require good sleep and nutrition.
Tuesday 17 Mar
Box Jump 48"x3 50"x3 53"x1 (PR)
This was fun and a surprise. I love getting PRs
Clean Pull 365x3
One hour of ultimate football
Today
2 hours of ultimate football
WOD
for time;
50 reps - dead hang to inverted hang on rings; arms cannot bend at elbows
3 min rest
for total sec:
AMSAP L Sit - 3 sets for total sec held; 90 sec b/t sets
3 min rest
for reps;
AMRAP Double Unders in 2 min
3 min rest
for total reps;
how many reps can you single arm KB swing alternating arms per rep without resting (i.e. continuous switching of arms without laying weight down) in total? you must switch hands at eye level on the KB each time - you get one chance, one set - use 24 kg KB
3 min rest
for total reps;
tabata sit ups for 4 sets of 20/10
Results:
50 Reps: 5:40
L Sit from floor:
2 sec (rectis femoris cramp...)
4 sec
9 sec I need to work on this...
Double Unders: 111
KB Swings: 126
Sit Ups: 21/20/20/18 total=79
Rest day tomorrow!
Brutal today...
Warmup
Rings Muscle Up to L Sit Press to Handstand x3
I couldn't get the full extension handstand on the rings. Woo! This is a tough damn press to handstand. It will be some time before my shoulder girdle is strong enough to press to handstand on the rings.
3 rounds for time;
50 box jumps - 24"
185# Dead Lift x 21
30 chin ups
Time: 17:12
Simple, effective and punishing. The box jumps for a 230lb guy are just oppressive. My goal was sub 15, but I just could get those box jumps out fast enough.
AM:
10 rounds for time;
3 reps - 155# clean and jerk
15 wall balls - 20# to 10 ft
rest EXACTLY 6 hours
PM:
800 m sprints @ 95%
3 min rest x 3
AM WOD: 13:28
PM WOD: 2:42/3:11/3:10
Part 1 was disappointing. All C&J's unbroken. I started to partition the wall balls after round 4. I need to just suck it up. Some of these WOD's really pin point my weaknesses.
Luckily, Kentucky is a balmy 60 degrees so I ran the 800's on a track. My goal was sub 2:40, but alas, I didn't get it. I think I could have if I gave it about 5% more though.
Today was another brutal day. This is the last day of high volume/high intensity.
7 sets for total time;
KBS - 2pd x 20 reps; 0 sec rest
10 HSPU; 0 sec rest
25 GHD Sit ups; 90 sec rest
Times:
2:34
2:51
2:50
2:52
3:13
3:02
3:33
Total time: 20:55
Aaaaaaahhhhhhhhh.... tomorrow is a rest day....
God I love rest days
for loads;
Power Snatch - 3,3,3,3,3,3,3; 240 sec rest b/t sets
5 min rest after last attempt
for loads:
3 position power snatch (high hang, knee cap, floor);
1.1.1 x 5; 180 sec rest b/t sets
5 min rest after last attempt
for reps;
10 min double unders
Total:
93.1+75+405= 573.1
Catch up from the last few days. I drove something like 1200 miles in the last three days to see family and friends in my hometown. Recovery and nutrition were pretty terrible during this time, not like usual.
Saturday 28 Mar
part 1:
3 rounds for time;
10 power clean - 155#
15 chin ups
20 squats
rest 6 or more hours
part 2:
Run 1 mile - all out!
Part 1: 5:35
Part 2: 6:16
Today
Snatch 225xfail 225xfail 225x1
for loads/reps:
build to a tough 1 in the snatch balance
(take as much time and rest b/t sets as needed)
rest 5 min
AMRAP chin ups - 1 set/attempt
rest 5 min
1 set of "the bear" - once you choose the weight, you have to make it...if you fail in set, you have to drop weight by 25# on the next attempted set...and no less...if you miss that set, you have to drop the weight by 50# from the 1st attempted weight and make that
(the bear is power clean, front squat, push press overhead then to back of neck, back squat, push press overhead then to front rack, then touch and go power clean again to start next set - barbell CANNOT rest on ground in set; perform that 7 times around for 1 set only!)
rest 5 min
AMRAP chin ups - 1 set/attempt
Snatch Balance: 120 KG
AMRAP PU: 42 (PR)
Bear: 91 KG
AMRAP PU: 25
Poor planning (over the weekend) on my part affected my performance today. I warmed up with a 225lb snatch single and it felt like crap. I the snatch balance lighter and I also failed at the 100kg bear, which I could have gotten.
Total: 278
for time;
21,18,15,12,9,6,3 rep rounds for time;
KBS - 1.5 pd
Anchored AbMat Sit ups
Time: 5:07
I feel like shit. I've been sick to my stomach all day. Rest day tomorrow...
Push Press 265x1 275x1 285x1 290x1 300x1 (PR)
7 sets for total time;
7 R arm db power snatch - 45#
7 L arm db power snatch - 45#
7 R arm KBS - 20kg
7 L arm KBS - 20kg
10 push up burpees
rest 1 min
1:20/ 1:16/ 1:21/ 1:22/ 1:18/ 1:22/ 1:18
total time: 9:20
Great WOD today. Felt great and really hit this one hard. Plus I got a PR, which is always great.
I have some major catching up to do. I've been busy moving from KY back to NC. But I did get a lot of training done in the mean time.
Friday 3 April
Front Squat 315x3 330x3
for time;
25 walking lunges
30 db hang squat clean - 25#/h
20 HSPU
50 double unders
25 db thrusters - 25#/h
35 GHD Sit ups
20 chest to bar chin ups
50 squats
Time: 10:05
Sunday 5 April
Clean and Jerk 295x1 315xfail 315xfail
Wasn't feeling the C&J today. So I did some similiar work.
Clean Pull 345x4x3
Clean Shrug 3x8
Pull Up 90x3x3
Thats it for now, stay tuned for today's workout
I'm working back up to two a day WODs for these next three days. My total score is the total time for the next 5 workouts in 3 days. God help me...
April 6th part 1
for time;
15 Dead Lift - 255#
8 ring dips
13 Dead Lift - 255#
8 ring dips
11 Dead Lift - 255#
8 ring dips
9 Dead Lift - 255#
8 ring dips
7 Dead Lift - 255#
8 ring dips
5 Dead Lift - 255#
8 ring dips
3 Dead Lift - 255#
8 ring dips
1 Dead Lift - 255#
8 ring dips
April 6th part 2
for time;
Run 3000 m
Part 1: 6:59
Part 2: 12:24
April 7th
50,40,30,20,10 rep rounds for time;
GHD Back Extensions
Double Unders
Time: 7:58
I also did a quick metcon WOD today in a Crossfit affiliate here on Fort Bragg. I wanted to use their GHD and they wanted me to participate in class. So I did their WOD before mine. I need my own GHD...
Finished the 5 WOD's in three days on 8 April
5 rounds for time;
15 SDLHP - 95#
15 thrusters - 95#
15 chin ups
18:43
This felt hellacious. I definitely did NOT fuel properly in preparation. I visited a local CF affiliate yesterday to get ahold of a GHD to do the OPT WOD. I was the new guy so I had to do the CFHQ WOD from monday before I did anything else. So I ended up doing two WOD's yesterday. But foolishly I stuck with my original fuel plan for the day. Today I felt it. Lesson learned
6 hours later...
Row 1600 Meters
Time: 5:23
Total Time for the five WODs: 51:25
I'm not too happy with the total time. I should have been mid 45's but the GHD extensions and the 8 April first WOD were too slow. But a lot of the WOD's were not my strong suit so I did well considering.
This is a back off day after some intense work the last week.
Hang Power Clean and Push Jerk 245x1 265x1 275 5x1
Overhead Squat 225x6
5 Rounds
10 Chest to Bar Pull Ups
20 Double Unders
30 Sec rest
Felt good today. Actually felt great. I have been much more disciplined with my fueling lately. OHS is a little low, my PR is 8. I think I can squeeze out nine if I am fresh.
I've been moving my house for the last two days so I haven't had the facility or time to post.
I did train on the 11th.
snatch x 15 reps
9 push up burpees
snatch x 12 reps
12 push up burpees
snatch x 9 reps
15 push up burpees
Weight 95 lbs
Time: 6:44
Not much intensity. Other things on the mind right now. I need to hit it hard the next three days. I've been off these past few.
Lifted some heavy weight today.
Bench Press 315x3 335x2 345x2
5 min rest
"Tabata This"
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
8+15+5+10+13= 51
Pretty good score. Not my best. My intensity is not really there. I need someone to fire me up! Medicathlete?
More heavy lifting in the PM. This one was a killer day.
AM:
as many rounds in 20 minutes:
15 ring dips
20 alternating SA DB Power Snatch - 55#/35#
25 double unders
PM:
Low Bar Back Squat - 5,4,3,2,1; 240 sec rest b/t sets
AM: 7 Rounds +7 DU
PM: 405x5 425x3 415x3 425x2 435x1
The squat numbers were adequate. I went aggressive on the set of 4 and paid for it, so I had to back off on the sets afterward. I'm going to feel it tomorrow...
Today was brutal. I am so tired from the last two days...
5 rounds for time;
7 muscle ups
10 HSPU
Time: 14:25
I miss throwing and lifting heavy shit. I'm definitely going to go back to that once the games are done. I'm also going to do some Highland Games. I got the itch and I gotta scratch it!
Another two today. Tomorrow is the last double, thank god!
AM:
Dead Lift - 3,3,2,2,1,1; 300 sec rest b/t sets
ensure you only do 6 sets!
PM:
3 rounds for total time:
20 wall balls - 20#/14# to 10 ft
20 SDLHP -75#/55#
20 box jumps - 20"
20 push press - 75#/55#
20 row cals
1 min rest
AM: Deadlift 535x1 525x1
I was disappointed with this weight. I missed 555, which is disconcerting. There were a lot of things wrong with the deadlift this morning (ie: i couldn't fit the weight on the bar, so I had to jerryrig it, which was not so good) so hopefully that had something to do with the poor deadlift performance. Or I could just be weaker...
PM: 11:20 (2 minutes of rest not included)
I did the double all at once today. I didn't have much time.
part 1:
for time;
50 GHD back extensions
75 double unders
100 anchored sit ups
75 double unders
50 GHD back extensions
rest 4 hours
part 2:
for total time;
Sprint Run 400m, rest 2 min x 2
Part 1: 7:06
Part 2: 2:27
Lifted some heavy weight today.
Front Squat 315x2 330x2
Rest 10 min
20,15,10,5 rep rounds for time;
185# Front Squat
L Pull Ups
Time: 11:24
Lacked energy in this one. I don't think I ate enough yesterday. I felt I could have gotten sub 10 if I was dialed in. I was in a globo gym so I had a five mile walk from the squat rack to the pull up bar. That didn't help.
Back from a rest day, feeling good and recovered.
Clean and Jerk 275x1 295x1
10,9,8,7,6,5,4,3,2,1 rep rounds for time;
Push Jerk - 135#
CTB Chin Ups
Time: 6:19
Intensity was there today. This was painful, but I was on it.
Press 185x3 195x3 200x3 200x3 200x3
Box Jump 48" 3x3
Rest 10 min
Row 500m: 1:25
The row could have been faster. I tried to pace it at first, I should have just blasted through it.
5 rounds for time;
8 hang power snatch unbroken (115#)
8 HSPU unbroken
15 double unders unbroken
Time: 6:45
I felt great during this WOD. Everything really came together.
Roger Crazy Wolf
04-24-2009, 11:33 PM
... In repsonse to your post on my thread ...
Can 'O worms my friend, can 'o worms ...
I am aware of the opinions that throwing heavier things can throw off your timing, which is why I did do some research on it.
From what I have gathered, it is dependent on how much you deviate from your normal throwing weight. I have settled on a 10% heavier weight and no more. This means my heavy 56 is 62 and my heavy 28 is 31. I don't think this is enough weight to throw off my timing. Now, consider the increase of torque (force perpendicular to the direction of motion, T=rxF) at arm's length with a minimal increase of 6 pounds or don't, I can give you some numbers for visualization instead. On a very simplistic basis, if your radius is 1 meter (about 3 feet) and your force is 250 Newtons with a 56, your torque is 250 N-m. Now increase the force by 6 pounds to 276 Newtons and your torque is now 276 N-m. This seat-of-the-pants calculation is not correct at all (you'd have to invoke inertia and angular acceleration to get true force and I didn't feel like slogging through those on a Friday night) but you can see that a small increase of 6 pounds (2.7 kg) nets a 26 N-m meter increase in torque and that's the force that one has to work against to get stronger in the throwing positions. This is assuming, of course, that you are moving the 62 at nearly the same velocity you move the 56.
I think there are degrees of this type of training. I have seen shot put training that advocates picking a distance that you want to achieve and adjust your weight so that you can throw that distance. Then slowly increase the weight of the implement while still being able to hit that distance with a step increase of no more than 5% of the current weight. Then you can go to the other extreme of using weight that is about 20% heavier than your normal throwing weight. I saw one study where baseball pitchers threw a 10% heavier ball, a normal weight ball and a 10% lighter ball for about 6 weeks in a training regiment and increased the velocity on the normal weight ball by 8% during that time period (a watered down version of conugate training, maybe?).
You have to be smart about it and not use the heavier weight on a frequent basis because at some point you will get decreasing returns. You have to be strong enough to keep good technique in order for this to work. If you can't keep good form then you have to use lighter weights, this goes for any type of training. I have found that wearing a weight vest to alter my body weight by as little as 8% threw off my timing much more than using a heavier weight.
Are you still awake?
I hope this helps and everyone can feel free to disagree.
On a personal note, I'm going to Mint Hill to throw on May 23 (WOOO HOOO!) and if you want to compete I can give you the email addy of the guy you need to register with.
Roger: Thanks for that analysis. Seriously, for novice throwers like me its good to hear different opinions and forms of training that work for people. I have always heard that about heavier implements and its good to hear the other side.
On to training!
Power Clean + Overhead Squat 245x3 265x3 265x2 +1fail
Power Clean 245x3 265x3 275x3
5 CTB chin ups, 20 sec rest x 8
Tabata Mash - 3 sets each:
Sit Ups anchored
Push Ups
Total Reps Completed: 117
Roger Crazy Wolf
04-26-2009, 06:02 PM
If the logic behind heavier-implement training throwing off your timing is based on the fact that you are moving slower, then that same logic should apply to lighter-implement training because you are moving faster. Your 28 training should throw off your 56 training and vice versa. You can't throw a 56 like you can a 28, but that's a 100% increase in weight. You should be able to throw a 31 or a 25 very close to how you throw a 28, however. So like I said, I think it depends on how far away from your implement weight you go.
Training!
Press 205x3 215x2 230xfail 225x1
Row 10 seconds on 20 seconds rest x5 for total meters
total: 401m
40 Burpees to 12" off ground for time
Time: 2:45
Today I felt good so I went for a double.
Morning
"Fran"
21-15-9 Rep rounds for time of:
Thruster 95lb
Pull up
Time: 3:34
This beats my previous PR by a full minute. Damn... I've increased my work capacity across broad time and modal domains... Pretty cool. Its also a respectable time in the CF community.
Afternoon
"Tabata Hell"
Tabata Deadlift 225lbs
Tabata Box Jump 24" box
Tabata Ring Dip
Tabata Pull Up Burpee
Totals:
DL: 76
Box Jumps: 74
Ring Dips: 71
PU Burpee: 21
Wow, I am wrecked after that... rest day here I come!
Catch up post. I traveled over the weekend to my parents house in wisconsin. I actually got in some good training there as I found a good size tire (300 pounds or so) and did some training with that.
Thursday 30 April
3 sets:
12 KBS - 2pd
Sprint Run 200 m
rest 2 min
3 min rest after all 3 sets
3 sets:
12 thrusters - 95#
Row Sprint 150 m
rest 2 min
3 min rest after all 3 sets
3 rounds for time;
15 chin ups
15 jump squats
Time on the metcon: 2:47
I felt tired and weak today. Definitely need more rest...
Saturday 2 May
15-12-9-6-3 rep rounds of
Tire flip
HSPU
Time: 7:53
This was a great time. I felt great. Good day!
Sunday 3 May
1k run
Time: 3:08
My goal was low three so I made this. Next up is sub three.
Monday 4 May
Clean and Jerk 295x1 315x1 325x1 335xfailx3
Clean Pull+Clean Shrug 3x3 +12
COC #2 x1x2
I went for broke today. I was happy with the performance, considering I haven't gone heavy in a full C&J in months. I really felt the PR today in the C&J but I just lost it out front. I know I could have gotten it the first try, but something was up with my form. This is where a coach comes in. I've got 335 in me...
5 sets:
1.5 X BWT Dead Lift x 8 touch and go reps; 0 sec rest
75% BWT Power Clean x 8 touch and go reps; 0 sec rest
1.5 pd KBS x 15 continuous reps; 120 sec rest
5 min rest after all sets
3 rounds for time;
15 ring dips
12 pistols
9 L Ups
Deadlift Load: 335lbs
Power Clean Load: 175
This sucked...
Metcon: 4:58
This weekend I was in DC visiting a friend. I got some good workouts in while I was there.
7 May
A1. High Bar Back Squat @ 40x0; 6-8 x 5; 75 sec
A2. Weighted Chin Ups @ 40x1; 5-8 x 5; 75 sec
A3. Snatch Grip Dead Lift @ 4111; 7-10 x 5; 75 sec
A4. Weighted Dips @ 4010; 6-9 x 5; 75 sec
8 May
5 sets for total time:
Row 350 m
16 push up burpees
rest 90 sec b/t sets
9 May
Run 1000m @ 80%
rest same time as work time of 1000 m
Run 800m @80%
rest same time as work time of 800 m
Run 600m @ 80%
rest same time as work time of 600 m
Run 400m @ 80%
Now I'm going to be taking it easy in preparation for the CF Midwest Qualifiers in Gahanna Ohio this weekend.
Last post before the CF Quals in Ohio. Did some lighter work today. Worked on transitioning between movements etc.
I will try to update everyone with the results this weekend. Right after the quals I'm going on a backpacking trip with my sister for a week, with no access to anything. I'll try to update everyone before that. If not, it will be quite some time before I post again.
Roger Crazy Wolf
05-13-2009, 09:53 PM
Good luck, I know you'll do well because you're a freak.
Matt V
05-20-2009, 10:32 PM
Good job at the CF Quals, Rory!
Here is a link to the video off the Crossfit.com homepage:
http://media.crossfit.com/cf-video/CrossFitGames09_MidwestQuals.wmv
I'm sure Bert and Jeff will be happy to see you representing the Sorinex Power Team.
Roger Crazy Wolf
05-21-2009, 06:11 PM
Was it just me or did Rory look a lot bigger than everyone else in that video? Anyway, good job Rory, I knew you'd perform well because you're a freak. Here is my tribute to you:
http://www.youtube.com/watch?v=Uj9gherhoPw
Hey all,
I finished up the Midwest Quals last weekend and I did well, placing 3rd overall and winning a slot among 6 to go to the finals in Aromas CA.
It was a brutal weekend. Each WOD I felt like I was going to retch. I would never have done as well as I did without the tremendous support of both G the surgeon, Big Bert and especially my wife. (Who is 7 months pregnant, so just getting around is a WOD in and off itself)
I took this last week off and have been up at Isle Royale backpacking with my sister in the back country. I just got back to the land of the living today, and have yet to decide if I'm going to workout. Medicathlete (AKA GM2) will be showing up in WI today, and shit goes down when Garry and I are together. We'll probably end up killing ourselves.
its good to be back
Ok... soooooo its not so good to be back. These last few days I started up training after 6 days off... Ouch is a good word. These WODs hurt! and they really shouldn't have. We'll, atleast not that much.
24 May
3 rounds for time:
350m row
18kg KB burpees x12
20lb wall ball shots to 11ft bar x12
11:27
25 May
Run 400 m x 3 @ 75% warm up, practice POSE, rest 1 min b/t sets
+
Find the nastiest hill
Run up it for 45 sec as fast as you can - think power and drive
Walk down - 3 minutes, 15 seconds rest
repeat this 6 times
+
2 min after you have completed the last set including the 3:15 rest sprint run for 5 min on a somewhat flat surface - think finish line when gassed
This was an interesting one. Hurt more than expected. BPM was 160ish the whole time.
26 May
Haven't done it yet, but this is what it will be:
Push Jerk 5x3
for total time:
"Barbara"
5 rounds:
20 pull ups
30 push ups
40 sit ups
50 squats
rest EXACTLY 3 minutes after each set of squats
My goal for the metcon is sub 25 min. That will be a PR, but I should be able to wing it.
Good training today. Trained with the big GM2. Lots of fun
Warmup
D flex
Sprint drills
Ring Strength Series
MU-10 sec Lsit-Lsit Bulgarian Dipx1-Forward Roll-1legged Back Lever-1 Legged Front Lever
3x5 Cranks
3x3 Superman
Push Ups on the minute:
2 reps the 1st minute, 4 reps the 2nd minute, 6 reps the 3rd minute...
rest EXACTLY 2 min after last push up completed within time
Sit Ups on the minute:
3 reps the 1st minute, 6 reps the 2nd minute, 9 reps the 3rd minute
rest EXACLTY 2 min after last sit up completed within time
Squats on the minute:
4 reps the 1st minute, 8 reps the 2nd minute, 12 reps the 3rd minute
rest EXACTLY 2 min after last sit up completed within time
Push Up: 17 min +22 reps
Sit Up: 14 min +24 reps
Squat: 11 min +27 reps
I've spent the last weekend running around with family and on the road. Training didn't suffer though.
29 May
Push Press 225 5x5
31 May
800m run: 2:40
95lbs anyway overhead x50 reps
time: 5:04
1 June
Squat 385x5 395x5 395x5
12 Minutes AMRAP HSPU
90 reps
Felt good to squat some significant weight today. i couldn't go any heavier, the bumpers wouldn't fit on the bar.
OHS 245x3
L PU: All sets unbroken
DUs: 9+change
I took the opportunity to work on gymnastics skills.
Tuck Planche hold: 9 seconds/ 7 seconds/ 8 seconds
Parrellette Lsit press to handstand x6
Handstand Wall Walks: 1 minute total
Handstand Hold: 1 minute total
I hit it hard today
Thruster 225x2 245x1 265x1 275x1
WOD
running clock alternating chin ups and db thrusters (25lbs/h)
perform 1 chin up the 1st minute, 2 thrusters the 2nd minute, 3 chin ups the 3rd minute on and on alternating movements per minute until you cannot complete the required reps for the exercise within the minute
21+11 thrusters
I fought hard for the 21 pull ups and I crashed and burned on the next set of thrusters.
for time;
broad jump 300 ft; your reps = X
X Double Unders
DeadLift your BWT X times
X Double Unders
Box Jump 30" X times
X Double Unders
X Ring Dips
X Double Unders
Row X Cals
X=28
12:04
Didn't feel great this morning, intensity was lacking a bit. I'm sure its nutrition related, the last couple of days have been less than stellar.
Went heavy for a bit then I worked on dynamic movement and getting speed on the barbell
Bench Press 315x2 335x2
Bench Press 185 5x6
Three seconds down then explosive concentric movement
Squat 185 5x6
Same as bench
Clap Push Ups 5x10
Jump Air Squats 5x10
I did a double today.
Morning
for time;
100 reps - SA alternating DB squat snatch - 40# DB
Time: 8:53
3 rounds for time;
Row 350 m
21 SDLHP - 95#
30 chin ups
Time: 13:30
Phew.. today sucked. Lets just say that I'm not a runner...
1000m run: 3:41
rest 15 minutes
1000m run: 3:31
rest 15 minutes
1000m run: 3:47
rest 15 minutes
1000m run: 3:42
Another double
Morning
10 rounds for time;
5 chin ups
10 push ups
15 squats
time: 6:15
Afternoon
for time;
50 double unders
25 knees to elbows
30 box jumps - 20"
35 KBS - 1.5 pd
25 push up burpees
50 double unders
time: 5:45
Back at it after a great rest day yesterday. I felt really good, I've been really trying to dial in my recovery and post workout fueling. I think its working.
5 rounds for time;
10 push jerk
20 knees to elbows
Push Jerk weight was at 185lbs.
Time: 11:28
Felt good throughout, although the grip was the limiting factor here. K2E are still difficult for me though. There was some definite form breakdown towards the end.
Power Snatch 135x3 155x3 175x3 185x2 195x2 205x1 215x1 215x1
Front Squat 225x6 245x4 265x2 245x6 265x4 295x2
CTB PU 20/20/20/10-5-5/10-5-5/10-5-3-2
Been a while since I've gone heavy in both front squats and power snatches. Felt good today. Been dialing in the nutrition. This is week two of no gluten and I feel great. Still doing dairy, albeit reduced.
Today I took the Army PT test.
2 min of PU: 83
2 min of SU: 87
2 mile run: 13:04
Not too bad. Didn't have much motivation today because I was mad it interfered with the OPT WOD.
Later in the day...
Clean Pulls unbroken
Row: 1:40-1:45/ 1:42-1:46/1:46-1:50
Changed it up a bit because I ran in the morning:
3 sets
135lb Thruster x 10
Burpees x10
2 min rest
This sucked
3 rounds for total working time;
5 muscle ups
8 KBS - 2pd
5 HSPU
8 KBS - 2pd
rest 1 min
Subbed 338lb tire flips x5 for MU on metcon. What can I say, I love flipping tires.
Times: 1:22/1:27/1:25
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