Bonus Intervals

WOD
1000m (3:41, 3:43, 3:55)
rest 2:00
3 rounds

Preheating

Baking
Cooked

Notes: The luxury of being a graduate student. I could do another workout today. Like everything, rowing is a mental game. I'm putting my time on the court.

Date with Michael

WOD
"Michael"
800m run
50 back extensions
50 sit-ups
3 rounds
Time: 16:05

Finishing the last 800m. 800m is a "not fun" distance.

50 unbroken "back" extensions is an interesting sensation.

Semi-submerged truck tires

Notes: First time with this WOD. It is a good one. Technically, I did hip extensions. Next time: shave 1 minute and sub GHD sit-ups. Shout out to Brand-X, great scaling for my friends.

Getting ready for Olympics ... err ... my challenge

WOD

1) lots of pull-ups, muscle-ups, dips,push-ups (all on rings)

muscle-ups

dips

push-ups

2) ring dips, ladder 1-5-1-3-1

3) ring push-ups, 3X20, short rest between sets (i.e. :10)

4) pull-ups, 3X11, longer rest between sets (i.e. 1:00)

Notes : Today was a long day of gymnastic work. The muscle-ups felt good because I found a rhythm. Remember: "goggle the horizon." I don't quite have the dips dialed. I slipped and my kip could be improved. The push-ups were fine. They will be a sufferfest. Here is the breakdown for the gymnastic portion of my challenge:

muscle-ups - got it
ring dips - possible but very hard
ring push-ups - got it
pull-ups - need a miracle
front lever - possible but very hard
l-sit - need a miracle

I'm a fucking climber and like overhanging jug fests. Why is 40 dead hang pull-ups and 1:30 L-sit shutting me down? Commonsense says the hard events should be the squat and DL for me. Maybe I should quit climbing and just powerlift. The only problem is my dislike of the Bench. Sorry Crankenstein!

Fat Pants

WOD

1) OHS, 5X5, 65

2) FS, singles, 225, 245


3) BS, doubles, 290, 290
BS, walk and 1/4 squat, 315, 345

BS, doubles, 290, 290

Notes: Nothin' but squats. My right wrist is accepting light loading. I'm still learning about squatting, heavy weights are good teachers. I need to start square which is hard because of my history of injuries. I need to stay on my heels. That is a confidence issue. I need to feel like I own the weight. I can no longer wear 50% of my pants since I have been putting on lower body mass. After my challenge, no more fat pants!

Suggested Reading

Training by Mark Twight

Living by Moynihan Institute

Notes : Mark Twight is my hero in climbing, writing, and training. I admire him because he deserves it. He has worked hard and is better at all three then I'll ever be. He has a similar issues as me with short-duration, high-intensity work. It will make you good but never great. Crossfit is the best program I have found but does not deliver on all it's claims. For example, CrossFit's motto is "Forging Elite Fitness." One of it's elite fitness standards is a pull up with 1 X bodyweight. Recently the workout of the day was Weighted pull-ups 1-1-1-1-1-1-1 reps. I did not find one person pulling 1 X bodyweight. The closest I found was .85, good but not elite. Moynihan Institute reminds of an old story: " There are three types of people. Some people you can tell them something. Some people you can show them something. Other people have to pee on the eletric fence themselves." I'm interested in being told and shown. I'm not into pissing contests.

Taking it to the 'Yard

WOD

100m run
5 burpee box jumps (highest box)
15 sit-ups
max rounds in 20 minutes : 13

Notes: Worked out with Crossfit Ventura. Lots of people and energy. Still unbeaten in the Saturday WODs, but had very stiff competition. Since my challenge has very few traditional Crossfit metcon demands, I'm only doing this type of metcon once a week. (That is right I used the words traditonal and Crossfit in the same sentence.) The rest of the time I'm training to be stronger and faster. Crossfit will make you stronger and faster up to a point.

Punching the Clock

WOD

1) 200m sprint (:34,:36,:34)
rest 1:30
3 rounds

2) 275m minute row (1:00)
rest 1 minte
5 rounds

3) pull-ups, grease the groove

Notes: Just showed up today. Chipping away at my challenge.