20120524

...seems my troubles were so far away...

Yesterday:
Warm up & mobility.
Strength:
Deadlift 5x135,3x185,3x225,5x1@275
Volume WOD:
EMOM for 20
 7 GHD wallballs @20#.

20120522

butterfly rip

So yeah, warmed up, rowed, mobility-ish and then...
Strength:
Press 5x45,65,95,105,115,125
Volume:
10x5 butterfly pull ups on the minute.

20120519

Volume day 2

These upper body volume WODs are beating my ass.

Warmed up, pulled by foot out of the strap on my row to learn how to stay on my heel.  That feels good.

Did one legged deadlifts, it sucked, my form sucked, the movement sucks.  I pulled triples, from 65# to 125#.

Then did ring push ups, 8 on the minute for 16 of 20, 6 on the minute for the last 4 minutes.

20120517

Volume training

So... another workout with the gimp foot.

Warmed up with some basics.  Included three max handstand holds against wall on paralletes.

Did seated barbell presses first. 5 at 80, 3 at 95, 3 at 105, 2 at 115 and 2 at 125.  Seated bb presses suck on a flat bench, stabilizing was difficult to do and I felt like I was going to pitch back over as I locked out.  Not a great feeling so I knocked off.

For a WOD I am going with Volume Training from an article by coach Brian Wilson of PCF.  Starting with muscle ups (admittedly a strength, but F it).  Two muscle ups on the minute for 20 minutes.  Last set or two was a bit wild and sketchy, but then so am I.

20120514

Back

The gym beckons with its sweet Siren song once again.

"I know your foot is broken", she says, "It doesn't matter--you need to train. I won't hurt you anymore."

She lies.  The bitch lies.

Got back in the gym today after a week off.

To warm up:
2 rounds of 10 parrallette push ups, deadhang pull ups
2 attempts at pistols on the good foot.
Mobility for ~10 minutes.

Strength:
Tried to do bulgarian split squats--no go with the boot on.
Standing alternating db presses 3 sets 5 per arm @ 35lbs
One armed KB row 8 per arm @35lbs, 44lbs and 53lbs

Conditioning:
Tabata some broken foot.

4 rounds each
tabata pull ups
"   "   push ups
"   "   sit ups

Laughable scores.

3x10 hug-a-twinkies on the GHD and out.

20120511

Multiple stress fractures

Second and third metatarsals of my left foot look marbled on the xrays.

Taking a full week off.

20120507

Over training and over reaching

Hands torn.

Tired and listless.

Foot bruised.

Flu-like symptoms.

Time for a week off.

20120505

Tactical Strength Fail

Tactical Strength Challenge . Com

Go ahead and look it up. Several competitive classes to compete with a max deadlift (3 attempts), a max pull ups (strict, touching neck or chest, with 22lbs), and max kettlebell snatches in 5:00 (70lbs).

I failed to finish one lift in event one.

How? I warmed up to 355, pulled it just fine. Too fine. I then jumped 10 lbs, 5 above my PR and went for my first--clunk, bonk, whoops--shanked. Two--fail. Three--nope. All mind fucked. All the time. The beauty was the 355 didn't count. Just beautiful.

Won the weighted pull ups by 1. Did 50 kettlebell snatches with 70lbs. Tore both hands to shreds.

Lesson: never start a competition with a PR attempt.

20120504

May day..

1 May 2012 AM
BB Gymnastics

1) 5X3 Clean & Jerk @ 15bs rest 45 sec.
2) 4X3 Snatch Balance (NO heaving) –115lbs rest 60 sec.

2 May 2012
BB Gymnastics

10 minutes to establish a 1RM Snatch from blocks (just below the knee).
165lbs (PR)

Strength

1a) 3 X ME Bench Press @135lbs– rest 60 sec.
1b) 3 X 8 Single Arm DB Bent Over Row (8l/8r) – 50lbs rest 60 sec.

Conditioning

For total time:

3 rounds of-
20 Pistols (alternating)
3 Rope Climbs 15′
50 T2B
3 rounds of-
20 Wall Balls 20/14#
5 Power Cleans 225/145#

18:52

At the old HQ, CrossFit MECCA in 2007