Painful Squats n' Circuit - 20160824

4 ugly rounds, ST timer
Oly Squat x3/4/3 - intense left knee pain/4 @ 205#
8 mins.

4 rounds, HT timer
Meadows row, alternated on rounds x12/10
KB swing x12 @ 53#

Ring Row x10ish

OH press x whatever @ 123#
20 min.

Was going to squat from 3 up to whatever, like 9? But that third set was agony. Got to stabilize, mobilize, then strengthenize. Back to the drawing board - which is, pretty much, what I'm going to be doing after a 3 week layoff.

CoupletTripletCouplet - 20160702

3 rounds, HT timer

GtO x max reps in .30 @113# (8ish)

Chins

7 mins.

3 rounds, HT timerRing Row x max reps
KB swings @ 2 pood x12ishPress @ 135 x5+
11 mins.

3 rounds, HT timer, 2 on, 1 off

Ring dips (10-8ish)

Chins

10 mins.

15/15 easy bag hands - simple combos
8 mins.

6 hours, 2200/0400. 36 minutes total. PE: 7.

Triple Triplet - 20160630

Death by pullups

7 rounds, just not up to it today.

3 rounds, HT timerRing Row x max reps

Press @ 135 x6s
KB swings @ 2 pood x12ish
11 mins.

4 way planking, tabata timer

3 rounds, 6 mins.

Seared my hands on the press bar today. Bakersfield in the summertime, outside WoDs make a man of you.

8 hours, 2130/0530. 24 minutes total. PE: 7.

Triplet Circuit - 20160626

5 rounds, HT timer
Press @ 135 x8-4
KB swings @ 2 pood x12ish
Ring Row x max reps
17 mins.

Easy morning, some light hands-only bag work, no timer.

Quick Push Pull - 20160428

4 rounds, no timer
Meadows Rows x12ish
Press/Push Press x7ish @ 133#

11 mins.

5/4 rounds, HT timer
Ez out curl x10
Ring Dip x7+

11 mins.

7 hours - 2100/0400. 23 minutes total. PE: 6.

Off Schedule - Squat reps n' Press - 20160416

I'm overdue to measure and assess. Got fitted for the Monte's wedding tux today, numbers were very different than what I might have expected. I'll have to do my own.

6 rounds, in .30 on 2.00:
Squat x10 @ 135/x8-5 @ 185/205/225///

Press x10ish @ 115//////

6 hours - 2230/0430. 22 minutes total. PE: 6.

Off Schedule - AMPM A - 20160405

AM
7 rounds, HT timer

Max reps Chins - 6-5's

8 mins.

PM

5/4 rounds, HT timer
OH press x10-5 @ 113#
KB swings x13 @ 2 pood
11 mins.

5/4 rounds, HT timer
EZ-out curl x10-8 @ 88#?
Ring dip x7ish
11 mins.

Just glad to be back home in time to get something in. OH press has lost a lot of ground.

7.5 hours - 2130/0400. 30 minutes total. PE: 6.

Front Squat & PushPull - May 25

Front Squat, for a heavy triple
135x8/145x8/155x8/165x5/175x3/185x3/195x3/205x3
... in .30 on 2.00
16 mins.

5 rounds
Press 5x135/5x145#////
Pull Ups, kip for max reps
14 mins.

Tabata bag work
... stop kicks and simple 3's
9 mins.

Feeling gassed pretty quickly.

6.5 hours - 030/0700. 43 minutes total, PE: 8. 24 hours. 232/13.

Chins/Press - May 18

5 rounds, HT timer

Chins (x5-3)

There was this on the way to work though

Press @ 135# (x7-10-down to 3)

... one more chin to end it.

Tired and lazy today.

6.5 hours - 2330/0600. 15 minutes total, PE: 6. 72 hours. 
230/15.

531 1b - Press n' squat/pull - Jan 31

No timer today. No reall oomph either.

Squat
10x95/8x135/190x8/9/10 - maybe a set or two more in there, I forget.
14 mins.

531 Press
Rx: 3x3 @ 120/140/155 (115=65%)
Actual: 10x95/8x115/5or6 @ 135/4x155/Some other sets in there for good measure.
15 mins.

4x max reps (6-5) Pull up
7 mins.

7 - 1 hours - 2330/0630. 38 minutes total. PE: 8. 72 hours.

CFFB - Front Squat n' Press Swod - Dec 8

Front Squat 8×2 @ 75% of last set of 2 reps on Monday
Didn't work off of the numbers from last week - just struck out into the dark and added 10# each 2 sets.
barx10/135x5/185x3//195x3//205x3//215x3//
Form stayed true even at the last sets. Time to go heavier.
19 mins.

- 2 mins -

Press 3×5 @ 90% of last set of 5 reps on Monday
Same - working off my head, not previous numbers. Also, 5x5 today.
135x5//145x5///
8 mins.

Conditioning (Did not do)
Complete the following:
Tabata Sledgehammer Strikes
Rest 1 minute
Tabata Burpees
Rest 1 minute
Tabata Sledgehammer Strikes
*Alternate left and right side swings after each interval.
*Use between a 12 -20 lbs sledgehammer.
*The round with the smallest amount completed is your score.
Post the total of 3 scores to comments.

8 hours - 2230/0630. 29 minutes total. PE: 6. 48 hours. 

Week average:
P180g/C137/F122 : 30/23/46%

CFFB - Heavy Singles, It's All Relative - Dec 5

Squat 1, 1, 1, 1, 1
5x95/5x135/3x185/1x235/1x255/1x275/1x285/////
22 mins.

Didn't try to go higher, just the perfect weight that did both for me: I could get 'er down into the pocket, and made me feel like I was going to blow a gasket.

- 2 mins -

Press 5 RM
5x135/5x155/5x165/0x167.5

Sprints (did not do)
Complete 6 rounds:
Sprint 200 meters
*Rest 2 minutes between rounds.
Post fastest sprint to comments.
 
7.5 hours - 2130/0500. 31 minutes total. PE: 7. 48 hours.

CFFB - Front Squat and Press Swod Only - Nov 26

Front Squat 8×2 @ 75% of last set of 2 reps on Monday (225 x.75 = 168)
135 x5/175 x2////////
19 mins.

- 1.5 mins - 

Push Press 3, 3, 3, 3, 3
5 x115/3 x135/3 x165////
11 mins.

Conditioning (did not do)
Complete 7 rounds for time:
Walking Lunges w/ 50 lbs DBs – 20 yards
Reverse Wall Climb + Push Up – 3 reps
Post times to comments.

8 hours - 2230/0630. 32 minutes total. PE: 6. 48 hours. 

CFFB - Swod Only - Nov 6

Squat 3, 3, 3, 3, 3
Press 10, 10, 10

Squat
5x135/3x185/x255 ... did 6 rounds of 3's. Felt solid through the core. Messed with the timer a lot, but in .30 on 2.30 was the best timer for this. Probably could have done more weight, but I've been off for 4 days and I'm feeling lethargic anyway. Change in the fall weather; cruddy air has me down. I know better than to push it while the miasma is present, especially training in the backyard.
15 mins.

- 2 mins -

Press 
10x95/x105/x115
Taking it easy with a bad right shoulder. 
6 mins.

Bad enough that I set out to do the push ups, but assuming the position killed. Rotator cuff is irritated again. Did 50, tens and resting up in the pike with active shoulders, but it was just too painful to continue.

Conditioning
Complete for time:
Push Ups – 150 reps
*Every time you stop and rest with your chest on the ground, count a penalty and immediately sprint 40 yards. Once the penalty sprint is completed, continue with the push ups.
*You can rest in a pike position (the top of a push up) but once you drop your chest to rest on the ground, count a penalty and sprint.
Post times and number of penalties to comments.

9 hours - 2130/0630. 28 minutes total. PE: 6. 4 days. 233/15.

CFFB - Swod Only - Oct 23

Swod
Squat 5, 5, 5
Press 5×3 @ 90% of 3 RM from Monday

Inverted these, at the Globo and ppl were in the way.
Press 3x5 @ 155 (157 is 90% of 175), and yes, I did a dyslexia on the sets/reps in the heat of the moment.
5 mins.

Squat 5/6/7 @ 225
5 mins.

Sprints (did not do - wanted to)
Complete 6 rounds:
Sprint 200 yards
*Rest 3:1 (rest:work) This means if it took you 30 seconds to sprint 200 meters, you would rest 90 seconds or a minute and half.
Post fastest times to comments.

8 - 1.5 hours - 2230/0630. 11 minutes total. PE: 7. 48 hours.

CFFB - Just Enough for Today - Sept 22

I'm still working the CFFB site, back a week from current. All last week was easy and eating - I feel strong and fat. Took yesterday off for church and relaxing with the extended fam.
I'm wonderously sore in the quads from Saturday's Death by Squats. 

Front Squat 5 RM
5x135/145/155/165/175
175 was still good, just good enough for today.
9 mins.

Press 3 RM
135/145/155/1x 165
8 mins.

- 3 mins -

Conditioning
Complete for time:
True Push Ups – 100 reps
45 lbs Barbell Walking Lunge – 100 yards
Once you have completed 100 reps of true push ups, put an empty bar on your back and lunge 100 yards.

8 mins for the push ups, down in the well between a couple aerobic steps with my feet up on the low-rung box jump step at BX. Step-back lunges - the last 10 felt great.
15.05

7.5 hours - 2230/0600. 35 minutes total. PE: 9. 48 hours. 227/15.

Week average:
P204g/C247/F141 : 27/32/41% 

Press - Aug 19

OH press, in .30 on 1.30
No count sets @ 95/115/135 x3/135/115/105/95
10 mins.

3 rounds, HT timer in .30 on 1.15
Neutral grip wide cable pull downs @ 180
Neutral grip wide cable H pull @ 165/180/195
8 mins.

8.5 hours - 2200/0630. 19 minutes total. PE: 6. 24 hours.

531 3a Press - Someone Tighten the Lug Nuts - Apr 17

Buy in
4 rounds, 30 sec RI
Y-pulls (12's)
Neutral grip pulls (5's)
9 mins.

531 Press
Rx: 3x5 @ 130/150/170
10x120/5x130/4x150/0x170
11 mins.

Raggemfraggem. Wheels are coming off when stuff gets heavy. Unhappy face.

BBB sets, 4 rounds on the HT timer
Press @ 120 x10/8/6/6
Neutral grip pulls x5
10 mins.

6 hours - 0030/0630. 30 minutes total. PE: 7. 48 hours. 226/11.
P326g/C27/F178 : 37/24/39%, 3059 total cal, 2789 net - in keeping with what we just learned, I'm overboard on protein and calories today FTW

531 1d Chins/Press - Feb 5

Doubling down on the deload today, matching up antagonistic movements. If this works, I might just do this every cycle during week 4.

Buy in
Tabata planking
5 mins.

Main set
6 rounds, on the HT timer in .30 on 1.13
Press @ 95/105/115//105/95 x10/10/7/6/8/10
Chins w/ 10# (x4's)
14 mins.

9 hours - 2130/0630. 20 minutes total, PE: 7. 24 hours.
P282g/C127/F130 : 40/18/42%, 2830 total cal, 2651 net 

Here's how to change your nutritional win day to a fail day. Take your morning and do IF, get in a good quick HT workout at lunchtime, eat a couple Carl's Jr 6-dollar burgers lo-carb style with an extra (third) patty, drink some post-workout whey protein, have chicken and green beans for dinner. Winning. You're way ahead on protein for the day, carbs are under 50g, you're spot on with your calorie intake.
  


 
Then you sit down to snigger at the 80's hair in Buckaroo Banzai and your daughter puts a half-eaten cappucino gelato container in your hand. You spoon it into your facehole. 
With this one deft move, you've mis-stepped in the following ways:
 
- You're now over instead of under for total calories on the day. 

- You could have been under your 100g carbs benchmark for the day by half, but now you're over by 27g on your carb grams for the day.

- Instead of starting IF at 6pm and having an 18 hour intermittent fast into tomorrow, you've just eaten at 9:30 at night ... costing you an extra two and a half prime hours in the blood plasma zone.

- Best of all, you've just eaten 78 grams of refined sugar three hours after a meal; right before going to bed. Why don't you go blow some coke while you're at it? Dumbass. 

The 12 Days of MaXmas - Press

Buy in
2x17 Y-pulls
2x15 Hyperextensions w/ 30# KB
5 mins.

Press for Max
135x3/155x3/175x2/195x1/215x0/205x0/200x0
16 mins.

I've made this mistake before. 195 went up so easily, I thought I'd just bounce all the way up with a pair of tens, but - once you fail at a weight, really hard to get the next one. Also, came in not knowing that 195 was the weight to beat. If I'd been shooting for 200 as a PR, I think I'd have been able to schedule into a win there. 195, then 200, then 205, then whatever would have been the proper play.
I'll be smarter squatting.

12 Days of MaXmas Listing:
Press
Squat
The Chief
-
Pull up
Deadlift
3K Row
-
Bench Press
Clean
Helen
-
Chin up
Front Squat
Mile Run

7.5 hours - 000/0730. 22 minutes total, PE: 6. 48 hours. 
P254g/C44/F183 : 36/6/58%, 2860 total cal, 2675 net