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Monday, March 30, 2009

OHS and Tire Jumps 3-30-09


45 x 5
65 x 5
95 x 5
115 x 5
125 x 5 (PR)

Then did 100 35" Tire Jumps


I found it interesting that this is right about my mile time.  

This is the first time I've put any weight over my head in 2 months!  Holy Lack Of Upper Body Strength Batman!  After the second rep with 115, I literally looked up at each bumper plate to ensure that they were 35's and not 45's.  I couldn't believe how heavy it felt and how close I came to quitting after those first two reps.  Thankfully the set with 125 felt much better.  Must have been partially my mindset.  Then I realized that this is actually a PR.  I've done 135 for 4 and dropped it on the way up of the 5th rep.  So this is more a PR because I skipped from 115 to 135 before, not because I wasn't previously strong enough to do it.  I stopped there because I didn't want to push it too much.  My left wrist was feeling it.  I was really hoping with this much time off that it would be good to go but I jacked it a little during Redman while punching those recruits because like a schmuck I forgot to tape it before the fight.  I had ignored it until today, hoping it wouldn't effect me in the weight room.  Back on the wonderful road of putting heavy things overhead.  On an up note my shoulder felt semi ok.

I weighed 175 with shoes and clothes on and with a little bit of food in my belly.  Wow.  That means I'm really at about 173 or so.  I've lost 7 or 8 pounds in the last 2 months.  

*****Disclamer:  I never have been able to lift heavy things overhead, but I used to try a lot more and be a little less under strong******

Sunday, March 29, 2009

Single Leg Squat 3-29-09

Single Leg Squat

45 x 3
95 x 3
115 x 3
135 x 3
165 x 3 (PR)

Wednesday, March 25, 2009

Redman 3-24-09

Redman Day

Fought about 15 fights in the Redman suit today.  Each fight lasted about 2-3 minutes long.  It was a ton of fun.  And a good workout too.  Got some good shots in, and ordered up a little shock and awe for the recruits.  I was happy to see that as a whole they did real well.  They kept fighting and used sound tactics and technique for the most part.  

I gotta get me one of those suits!

Friday, March 20, 2009

1 Mile Run 3-20-09

I let my brother (high school and junior college distance runner) and other workout partner (college division 1 distance runner and local high school track coach) talk me into running a mile time trial.  I guess its good to do what you hate every once in a blue moon...right?


Was hoping for 6:50 at least.  This will have to do.  Should have deadlifted.

Thursday, March 19, 2009

HSPU/L-Pullups/Lunges 3-19-09

AMRAP 15 min (Pack version):

3 HSPU (feet bridged on 34" tire)
6 L Sit Pullup
9 Lunges

11 Rounds and HSPU + 3 L Sit Pullups

This was a good one.  Pullups definitely the hardest and they weren't done ultra strict as I used a kind of kip in the later rounds, should have kept the Lunges at 15 as 9 was just a rest.

Sunday, March 15, 2009

Squat 3-15-09 .... Squat and Half Cindy 3-12-09


20 x 190 (PR)

No metcon today. 

*****edited to add******
I felt like a wuss when I typed 'No metcon today.' because I really had no good reason, just pure softness.  So I went right back out there and did possibly the dumbest metcon I've ever done. 

5 min max double unders: 80

What possessed me to do that?  A whole lot of triples, doubles, and singles will eventually get you to 80 ... but I don't recommend it.


Thurs 3-12-09:

Back Squat 

205 x 5
225 x 5
245 x 5 (PR)

Half cindy

AMRAP in 10 min:

5 Pullups
10 Pushups
15 Squats

8 Rounds + 4 Pullups

Real happy with my squat PR.  Struggled a lot with it.  Slow bar speed.  But gritted it out and I think my form stayed somewhat decent.  Dissapointed with my half Cindy as it is more then a full round below my PR.  Just proves that I've lost a step in the last six weeks.  Oh well, I'll get it back soon enough.

Wednesday, March 11, 2009

Deadlift and Pullups/Dips/Situps 3-11-09


215 x 21 (PR)

AMRAP 20min:

5 Pullups
5 Dips
15 Situps (abmat, frog style)

11 Rounds

Pullups and Situps unbroken.  Dips turned into singles in the last 4 rounds.  Had a failure in the 7th round.  Yikes.  Definitely feel that I've gotten weaker in the last 6 weeks.

Wow did it feel good to be back into CFSB and doing a WOD with upperbody work.  And I was even able to pull out a PR!  Its the first workout in a week (got a nasty virus) and first time in 6 weeks I've done any type of pushing movement with my arms.  My left shoulder held up fine on the dips, didn't hurt at all.  The dips were definitely the weak link and I could tell I was weaker on them, but thats ok....I'm back!  

Monday, March 2, 2009

Michael 3-2-09


3 Rounds

800m Run
50 Back Extensions
50 Situps - abmat frog style

21:40 PR

Run Splits: 3:50, 4:10, 3:56
Round Splits: 6:50, 7:26, 7:24 

First Hero Workout I've completed as RX'd.  Good stuff.

Whose idea was it to do two running wods back to back?  Nothing like working on things you hate right?  Actually the run in and of itself wasn't too bad, and did a decent job staying around my goal of a 4:00 min pace on the 800s.  It was the back extensions which made the 800's a suckfest.  Felt like my low back had taken a hit from a claymore just before the run.  That was......FUN.

Ring Chinups
3 x 8 

Sunday, March 1, 2009

400m Run/Tire Jumps 3-1-09

400m Run
25 Tire Jumps 35"
400m Run
25 Tire Jumps 35"
400m Run


3 x 7 Deadhang Pullups

Took it nice and easy and just got the upper body moving again.  Didn't trust my shoulder to kip, but it was good to get off the injured reserved list for a moment.  There is a bunch of stuff like any overhead work, pushups, dips that still are a no go.  Pulling movements seem to not irritate it so much.