Rest

I am taking the next 9 days as scheduled rest. Consistently hitting the weights hard leaves small injuries, physical and mental. Not that I am going to sit on the coach and watch TV, I am getting out for a while. Put my fitness towards some real world applications.

I will come back stronger, healthier, and more motivated.

Tonnage

I was disappointed with my performance last week with weighted mu. I hit it again this week, but I only had time for one set. I decided on +25lbs.

It felt easy so I did it again. New PR!

I changed venues, but was still short on time.
WOD:
3X3 pull ups, 90 lbs, rest 1:00
3X3 hang power cleans, 155 lbs, rest 1:00
3X3 deadlift, 315 lbs, rest 1:00
dips and abs

Total time : 30 minutes
Total weight : +6 tons

Tonnage

Short Track

WOD:
200m sprint
200m walk
4 rounds

I didn't have a watch so I focused on pacing and technique. I tend to "sell-out." It is a hard habit to break. Given how little I run, any amount is a good amount.

Sandbagged

Today was dynamic effort for bench. I did 8X3 with 145 lbs + chain.

I was slightly erratic but that was okay considering how little I bench.

I wanted to finish with a circuit with my friend Matt C. We joke that I am "twice as fit" as he is. So we came up with the following WOD:

Matt - 5 db snatches 35lbs/5 kipping pull ups
Brian - 10 db snatches 45lbs/10 strict pull ups
10 rounds

Matt smoked me and finished while I was still on round 7. I called the pull ups (I was doing singles by that point) and finished my snatches.
He is "5/7 as fit" as me. The beauty of measurable fitness .

Form suffers after rep 80

Pull ups are hard. More pull ups are harder.

Someone actually trying in the gym attracts attention

Lots of pressing

I rolled to the commercial gym near work. I hate it. I would prefer to be outside. In addition, most people are bodybuilding. There are very few athletes that work out there. It does have a uses: I wanted to bench. All 13 of them were full, but all 3 power racks were open!! I took it as a sign to shoulder press. Triples : 135, 145, 140, 140, 140.

Then I tested my 35lb X 2 dumbbell clean and jerk in 10 minutes. I ended up with 94. That is pretty good, considering I have never done it before. The biggest issue was grip. Weird. I'm putting it in the I-am-not-worried category.

"Cross Training"

One of my events is 15 muscle ups (mu). On any given day I good for 6 or 7. Today I tried going for max weighted mu. Typically, stronger is better. If each individual mu is a lower percent of my max, it should be easier to do 15. I did a couple unweighted to warm up. Then I did +10 lbs and +20lbs very easy.It's all easy til it's heavy. For me that was +30lbs. I failed once without trying. Then I tried and got so very close.

My goal is +50lbs in 3 months. Then 15 will be "easy"

I was fooling around the rings and remembered than I never have done an L-sit for time. unfortunately, it was already after I did a long L-sit to warm-up. The second one, which was officially timed, was 40s. My goal is 1:30. That might appear to be a big difference. I am still putting it in the I-am-not-worried category because it was my first one and for the challenge it will be on the parallel bars.

About 30 seconds or 30 years in,
depending on official time or how it felt.


I finished up with 100 1-pood swings for time. 3:15 (previous PR 4:40).

Slow and Steady

WOD:

100m
10 rounds
-flying starts
-walk back to start between rounds

All rounds between 14s & 15s. I can't run fast, but I can do it all day.

Pull up ladders
1-2-3-4-5-4-3-2-1
2 rounds
Pull ups always feel hard to me. A ladder is a good way of tricking myself into doing lots of reps.

Another day at the office ... oops I mean The Shed

I started out with a little test ...

42 ring push ups PR! (previous 33 8/18/07)

WOD:
row 1000m
5 rounds of
20 push ups (floor)
50 squats (air)

1000m in 3:35 total WOD in 11:30

Greasing the Grove

I am Greasing the Grove today with Handstand Push ups. My current max is about 8. I am doing a set of 4 every hour for 4 hours.

Date with Helen

WOD: "Helen"
run 400m
21 swings 53lbs
12 pull ups

3 rounds

I sent two PRs today!! The first 400m was 1:15 (previous PR 1:16 7/7/07) and total time 9:20 (previous PR 9:41 11/11/07).

No Bad Days

I went straight at my weakness today: the snatch. It is hard, technical, and scary. I can do the slow lifts well, squat and dead lift. I am a grinder. There is no grinding the snatch.

Warm up:

OHS 3X10 dowel
Burgener warm up 45 lbs
drop snatch 3 X 65 lbs

snatch:

65 X 3
95 X 1
95 X 1
95 X 1

115 X 1

135 miss
135 miss

135 X 1 (Power style to make sure I made it)

clean:

135 X 1
155 X1
185 X 1 (PR!)

205 miss
205 miss

I don't like missing a lift.

My snatch is still horrible, and I missed a 205 clean twice. Bad day? NO WAY. I had fun hanging out and training.