Makeup and Missed WODs

Missed Saturday and Sunday's WODs because of the wedding and relatives in town. I could have done a late workout last night, but I was exhausted, and got some rest instead.

Today is a rest day on Crossfit, and yesterday was "max rep bodyweight bench press, max pullups, 5 rounds."

I'm currently 245 or so, and my max reps on bench would be 1 or 0. I worked pullups and jumping pullups last week too hard, so I'll resume those tomorrow or whenever called for this week.

So... 5 rounds, max pushups (chest to ground, full extension and correct position).
36/17/10/10/11 = 84

WOD - Friday, June 27th, 2008

Yesterday was a rest day.

Today:

Puppies:
3 rounds for time of:
Run 400 meters
25# Kettlebell swing, 15 reps
45 pound Thruster, 15 reps
15 Pull-ups (beginner or assisted okay)

14:47. Run was on a treadmill, which probably cost me about 45 seconds of goofing around with it and trying to get up to speed.

Subbed 25lb dumbbell, can probably do full 1.5 pood next time, those were the easiest. Subbed jumping pullups, I miss having a gravitron, becuase I think it would get me to full, regular PU faster.

I may have to take a rest day tomorrow, because I'm in my sister's wedding and I'm not sure I'll have time to squeeze in the WOD, though I'll try.

WOD - Wednesday, June 25th 2008

As Rx'ed:

“Fight Gone Bad!”

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20” box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Brand X scaled for "Puppies":

Puppies:
Three rounds of:
Wall-ball, 14 pound ball, 8 ft target. (Reps)
Sumo deadlift high-pull 25-45 pounds (Reps)
Box Jump 14” box (Reps)
Push-press 25-45 pounds (Reps)
Row (Calories)

My gym doesn't have a weighted/medicine ball, so 3 rounds of:

sub dumbbell thrusters (2 15lb dumbells)
Sumo deadlift high pull 45lbs
Box jump 14" box 18" box
push-press 45 lbs.
sub jumping pullups (no rower, and my PU need the work anyway)

Count reps for each one, 1 pt for each rep. I'll update this post when I get back from the gym, if I'm not dead.


---

Results: The smallest box my gym had to jump on was 18", so that's what I used.

Samson stretches, hamstring stretches and lower back stretches for warm up.

15lb (dumbells) thrusters:
23/18/15
45lb SDHP:
17/17/14
18" box jump:
10/9/10
45lb push press:
22/15/16
row (sub jumping PU):
14/14/17

Total: 231

WOD - Tuesday, June 24th 2008

CFWUx2 (subbed bench dips and smith machine PUs)

Snatch 1-1-1-1-1-1

Hadn't performed the snatch before. Warmed up with 10x55.

115-115-115-125-125-125

Problems: The only explosive lift I've really trained before is the power clean, so I tended to not catch the snatch as far under the bar as I should have. Reps 2, 3 and 4 were good, the rest were closer to power snatches. Tried a 7th @ 115 to work on form and failed.

WOD - Monday, June 23rd 2008

Run 5k.

31:52

Had some pain in my right Achilles through the right side of my leg so I slowed up and walked about 5 minutes... that is an area where I've gotten referred pain from my back injury, so hopefully it isn't that.

Tomorrow's workout: Snatch 1-1-1-1-1-1-1 reps

Should be interesting, new movement for me.... I've done a lot of cleans, but not the snatch.

Rest Day

Rest Day for Crossfit - I've been too sore from the thrusters the other day to run... will hopefully be able to run and do the WOD tomorrow.

WOD - Saturday, June 21st, 2008

WOD:

50 muscle ups for time

Since I am just a beginner, sub 40 beginner pull-ups and 40 bench dips.

Stupidly forgot my watch, but approx 9 mins.

Have been doing jumping pullups, switched to "beginner PU" today.

2x (5 beginner pullups on smith machine, 5 dips)
6x (5 beginner pullups on smith machine, 5 dips with feet raised/touching)

Hoping to go for a run later, first have to watch the Cubs/Sox battle. The latter depends on the rain holding off.

WOD - Friday, June 20, 2008

Complete as many rounds in 20 minutes as you can of:
65 pound Thruster, 10 reps
10 Pull-ups

Sub 45 lbs. for Thruster, sub jumping pullups

10 rounds. hard.

WOD - Thursday, June 19th, 2008

Yesterday was a rest day, today, Crossfit total (1RM Squat, Press, Deadlift).

Since my back is still recovering, I took it easy on the Squat and DL.

Squat
Warmups:
1x5x45
1x5x95
1x5x135
1x3x185
Attempts:
1x3x225 - counted as attempts

I could have done more, obviously, but I decided to count the 225 as where I felt comfortable. Before my back injury my 1RM was approx. 345.

Press:
Warmups:
1x5x45
1x5x75
1x2x105
Attempts:
1x125
1x135
1x140 - fail

135 is ok, I can't say I used to be a lot stronger than that.

Deadlift:
1x5x135

I am still really wary of heavy DLs, I will get there, but I'll work up to it - 135x5 was enough for today. Before injury I was around 375.

Crossfit Total: Rehab Edition
225/135/135
495

I'd like to get back/up to 345/155/375 (875), approximately where I was 3-4 months ago within 6 months.

WOD - Tuesday, June 17th 2008

I have been reading the workout of the day on Crossfit for about 6 months now and incorporating some of the ideas and exercises into my training. All exercise took a back seat, as I was injured for about the past 3 months and hardly able to do anything due to intense back pain due to a bulging disc. I am almost past that now and want this log to be about moving forward, so rather than rehash that here are my results for today.

Rx'ed WOD on crossfit:

Seven rounds for time of:
75 pound Shoulder Press, 21 reps
21 Back extensions

Scaled workout on CrossFit BrandX:

Big Dawgs:
as Rx’d

women 55#

Pack:
Seven rounds for time of:
55 pound Shoulder Press, 21 reps
21 Back extensions

women 45#

Puppies:
Five rounds for time of:
45 pound Shoulder Press, 12 reps
12 Back extensions

women 25#

Buttercups:

Five rounds for time of:
10-25 pound Shoulder Press, 10 reps
10 Back extensions

women 45#

My workout:

Light walk (10 mins) to gym.

2x 55lb press, 21 reps, 21 back extensions
1x 45lb press, 21 reps, 21 back extensions
4x 45lb press, 12 reps, 12 back extensions

My wrist pushed my watch's timer in the middle of my workout, but I don't think it missed more than a minute. I believe my time was about 10 minutes total.

I misjudged and should have done the "Puppies" workout instead of the pack, but since I haven't done a lot of presses for about 3 months, it was tough to judge how much strength I had lost so I did a hybrid.

I also did 10 negative pullups (since I can only do one deadhang pullup right now.) 5x 150 on the reverse hyper table since my back felt good and warmed up from the extensions.

Finally, my back literally had no pain, so I tried a very light and perfect for 5x135 deadlift. Felt fine, which I was ecstatic about.

Workout Log - History

The goal of this blog is to track my training. I'm relatively strong, yet out of shape and recovering from a bulging disc in my back. I'm a 28 year old male, 6'6" and currently 245 lbs.

My history:
I was always very athletic, but never strong until I was about 23-24 and started to lift weights a lot (though incorrectly). Ages 25-27 I was pretty inactive, and my high weight was about 260. Last summer, 2007, I started running (long, slow distance, which I'm aware isn't the best for you) a lot and restricting my calories and got down to 220 by December 07 when I started lifting again.

This time I followed the program in Starting Strength, by Mark Rippetoe, a great strength primer. My lifts progressed from an untrained level to a beginner's level, but on a day in late March I was a little bit off, I had poor form on a deadlift and injured my back. I am just recovering from that now.

My goals:
- Completely recover my back injury to full strength by carefully ramping up and monitoring my activities (one of the main reasons I want to post here)
- Complete Chicago Triathlon (Olympic Distance) Sunday, August 24th, 2008
- Complete Chicago Marathon
- Work my way up to be able to complete the Crossfit Workout of the Day (WOD) as seen on crossfit.com.