I am trying to get back to bench again. I feel better about this because my strength is coming back and I am still pretty light. Got on the Dr. Scales at the farm and weighed 168lbs. That ties my lowest weight in about 20 years. Anyway, I rushed the bench but I am getting better again:
185 x 5
205 x 5
215 x 4
225 x 1 (could have done more but wanted to add weight)
235 x 1
245 x Fail (Ron just gave me a little bump up)
"J.T."
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
Time 8:02
I was happy with this until I looked at my history which was , May 2010 = 9:58 and April 2011 = 5:33. I will say the 5:33 time was fresh after a rest day and I was gunning for it and this time I was sore on the end of a three day cycle and I had just benched but still that is two and a half minutes. I can do better.
Finished with 60m sprints with 90 seconds recovery. I did not time them but they all felt great. I really like ending a workout like this.
Friday, March 23, 2012
Thursday, March 22, 2012
Big Boy Bayless Birthday WOD
Ron and I made this up. We wanted to get a good workout but not jeopardise tomorrows WOD. It ended up being inspired by my birthday, kinda.
3(March or 3rd month) Rounds for time:
7 left side and 7 right side Turkish Get ups - 45lbs, (1977)
1 Plate push
1 Plate pull
22 Tire Slams, alternating arms (3-22-77)
1 Big tire flip
ALL WITH 20LB WEIGHT VEST ON
Time was 25:40
I really liked this. Worked me hard but I walked around feeling great about 10 minutes after it was over.
A lot of people sit around and complain about getting old as they get fatter and fatter. GET OFF THE COUCH! I actually feel younger and younger. I feel and look better at 35 then I did at 25. What did I do for my birthday you ask? Well I did a workout that most teenagers and twenty somethings could never keep up with me on. I wish everyone would do this. Stop complaining about getting old and fat! Grow younger, you can if you just get off your can! You are never too old to get younger.
3(March or 3rd month) Rounds for time:
7 left side and 7 right side Turkish Get ups - 45lbs, (1977)
1 Plate push
1 Plate pull
22 Tire Slams, alternating arms (3-22-77)
1 Big tire flip
ALL WITH 20LB WEIGHT VEST ON
Time was 25:40
I really liked this. Worked me hard but I walked around feeling great about 10 minutes after it was over.
A lot of people sit around and complain about getting old as they get fatter and fatter. GET OFF THE COUCH! I actually feel younger and younger. I feel and look better at 35 then I did at 25. What did I do for my birthday you ask? Well I did a workout that most teenagers and twenty somethings could never keep up with me on. I wish everyone would do this. Stop complaining about getting old and fat! Grow younger, you can if you just get off your can! You are never too old to get younger.
Deadlift and Box Jumps, Push Press, Toes to bar
I weighed 173 this afternoon fully dressed. I am still pretty lean from getting sick and watching what I eat. I really like how I look but some of my lifts have paid for it a little as I am a little light on power. However, I spend a lot of time getting rest in K.C. and I think my strength is on the way back. I kind of PRed today in deadlift because my old PR was weighting 185. Today I picked up more weight than ever at this weight.
Deadlift:
Warm up with 135
225 a few times
275 x 5
315 x 3
335 x 1 "cake"
355 x 1
365 (Fail, 2 inches off the ground) (Fail)
18 minutes AMRAP:
15 Box Jumps 24"
12 Push Press 115lbs
9 Toes to bar
I got 8 rounds + all the box jumps while wearing a 20lb vest.
I got a new vest for my birthday and tried it out. I love it. The thing fits like a glove. It is hot and I defiantly sweat a lot more with it on. It feels great. I feel great. The Push press kicked my butt on this one. I always seem to have trouble with this lift. I did some set straight through and some were split up up 6-6. Toes to bar were easier with a vest because it made the swing come out just right. I went home and felt the WOD a few hours later, no pain just tire muscles. I grinned to myself thinking "I am probably still burning fat from that workout just sitting here.
Deadlift:
Warm up with 135
225 a few times
275 x 5
315 x 3
335 x 1 "cake"
355 x 1
365 (Fail, 2 inches off the ground) (Fail)
18 minutes AMRAP:
15 Box Jumps 24"
12 Push Press 115lbs
9 Toes to bar
I got 8 rounds + all the box jumps while wearing a 20lb vest.
I got a new vest for my birthday and tried it out. I love it. The thing fits like a glove. It is hot and I defiantly sweat a lot more with it on. It feels great. I feel great. The Push press kicked my butt on this one. I always seem to have trouble with this lift. I did some set straight through and some were split up up 6-6. Toes to bar were easier with a vest because it made the swing come out just right. I went home and felt the WOD a few hours later, no pain just tire muscles. I grinned to myself thinking "I am probably still burning fat from that workout just sitting here.
Thursday, March 15, 2012
"Klepto"
4 rounds for time of: 27 Box jumps, 24" box
20 Burpees
11 Squat cleans, 145 pounds
Time = 24:10
This Klepto guy was probably one ruff dude. I know this WOD is one ruff sucker. He died on 4-27-2011. That's where the strange reps come from. I buzzed through the box jumps and Brupees alright but I was pretty slow on the Squat cleans. My legs are talking to me today. This is a good pre rest day WOD because it is nice to have a little more recovery time after this thing.
20 Burpees
11 Squat cleans, 145 pounds
Time = 24:10
This Klepto guy was probably one ruff dude. I know this WOD is one ruff sucker. He died on 4-27-2011. That's where the strange reps come from. I buzzed through the box jumps and Brupees alright but I was pretty slow on the Squat cleans. My legs are talking to me today. This is a good pre rest day WOD because it is nice to have a little more recovery time after this thing.
Clapping Ring Burpees
AMRAP - 7 minutes
Burpees - Ring set 6" above finger tips. Must clap up through ring.
I got 80.
I about forgot to post this one. The main thing I remember was I had to go kind of slow and focus on the ring or else I would hit it and then it would swing all over the place and mess me up on the next clapping burpee.
Burpees - Ring set 6" above finger tips. Must clap up through ring.
I got 80.
I about forgot to post this one. The main thing I remember was I had to go kind of slow and focus on the ring or else I would hit it and then it would swing all over the place and mess me up on the next clapping burpee.
Handstand Push-ups, Toes-to-bar, 800, Push Press, Double-unders
For time:
25 Handstand push-ups
50 Toes-to-bar
Run 800 meters
75 pound Push press, 75 reps
150 Double-unders
Time 17:44
Fell apart on push press and was slow with double-unders. I kept missing a lot of my jumps.
25 Handstand push-ups
50 Toes-to-bar
Run 800 meters
75 pound Push press, 75 reps
150 Double-unders
Time 17:44
Fell apart on push press and was slow with double-unders. I kept missing a lot of my jumps.
Monday, March 12, 2012
Weighted Pull-ups and Weighted Muscle-ups
Came home from KC and was on my one. So I did this as I figured it was something Ron and I would not do together.
Weighted Pull-ups
45 x 1
55 x 1
65 x 1
75 x 1
90 x 1
95 x 1
100 x 1 (Chin touched bar but did not go over the bar)
I did not get all the way to the bottom of the pull-up the last three times.
I added weighted muscle ups. I have done muscle-ups with a weight vest on and it was easer because the weight was solid around my body. The dangeling weights would swing aroung and cause problems.
Warmed with a few muscle-ups then did one real slow
10lbs = fail
10lbs = fail
10lbs = fail
10lbs no problem
15lbs = fail
15 nailed it
Finished with doing a few slow.
Each time I got it there was no doubt. I know I could do more if I perfect my form. Should be something to play with down the road.
Weighted Pull-ups
45 x 1
55 x 1
65 x 1
75 x 1
90 x 1
95 x 1
100 x 1 (Chin touched bar but did not go over the bar)
I did not get all the way to the bottom of the pull-up the last three times.
I added weighted muscle ups. I have done muscle-ups with a weight vest on and it was easer because the weight was solid around my body. The dangeling weights would swing aroung and cause problems.
Warmed with a few muscle-ups then did one real slow
10lbs = fail
10lbs = fail
10lbs = fail
10lbs no problem
15lbs = fail
15 nailed it
Finished with doing a few slow.
Each time I got it there was no doubt. I know I could do more if I perfect my form. Should be something to play with down the road.
Wednesday, March 7, 2012
"Angie"
For Time:
100 Pull-ups 34, 15, 11, 13, 12, 8,7
100 Push-ups 20, 20, 20, 20, 20
100 Sit-ups 25, 25, 25, 25
100 Body squats 34, 33, 11 + one second break 11 + one second break 11
Time = 12:46 (PR of 3:02)
Old PR was set back on farm in July of 2010 on a very hot day. I being lighter sure helped me out on this one.
100 Pull-ups 34, 15, 11, 13, 12, 8,7
100 Push-ups 20, 20, 20, 20, 20
100 Sit-ups 25, 25, 25, 25
100 Body squats 34, 33, 11 + one second break 11 + one second break 11
Time = 12:46 (PR of 3:02)
Old PR was set back on farm in July of 2010 on a very hot day. I being lighter sure helped me out on this one.
SDHP, Wall-Ball, Pull-ups
3 Rounds for time:
30 SDLHP 45lbs
20 Wall-ball 20lb ball
10 Pull-ups
Total time - 5:11
WOW one fast burn. Ron and I were side by side on this one.
30 SDLHP 45lbs
20 Wall-ball 20lb ball
10 Pull-ups
Total time - 5:11
WOW one fast burn. Ron and I were side by side on this one.
Power cleans and Thrusters
21-15-9 reps for time of:
115 pound Power clean
115 pound Thruster
Time 10:58
I did this about 9:30 at night right after my ride home from KC. Should have warmed up some. I was worried about my back but I actually think it made it better. I have lost some weight and strength with being sick and I could really tell on this WOD. I was sore for days.
115 pound Power clean
115 pound Thruster
Time 10:58
I did this about 9:30 at night right after my ride home from KC. Should have warmed up some. I was worried about my back but I actually think it made it better. I have lost some weight and strength with being sick and I could really tell on this WOD. I was sore for days.
Thursday, March 1, 2012
8 Rounds for Time:
10 Burpees
15 Jumping alternating Lunges
20 Double-unders - Subbed in singles, doubled number
25 Yard shuttle run sprint (5 x 5)
90 seconds rest
Rounds
1 - 1:18
2 - 1:09
3 - 1:05
4 - 1:08
5 - 1:15
6 - 1:06
7 - 1:00
8 - 1:00
Total time - 19:31
Got a little smoother with each round. Messed up on double-unders for round 1,2,4,5, and 8. Still getting better. This thing hadded a lot of rest built into in and my heart rate was still 160 two minutes after I finished. I am ready for my back to feel strong again so I can get back to picking up some weight.
10 Burpees
15 Jumping alternating Lunges
20 Double-unders - Subbed in singles, doubled number
25 Yard shuttle run sprint (5 x 5)
90 seconds rest
Rounds
1 - 1:18
2 - 1:09
3 - 1:05
4 - 1:08
5 - 1:15
6 - 1:06
7 - 1:00
8 - 1:00
Total time - 19:31
Got a little smoother with each round. Messed up on double-unders for round 1,2,4,5, and 8. Still getting better. This thing hadded a lot of rest built into in and my heart rate was still 160 two minutes after I finished. I am ready for my back to feel strong again so I can get back to picking up some weight.
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