Re: Rox's Return - CrossFit

[K-Court]

Congrats on the squats, Greg. Your improvements are noteworthy. Good going.

[hard_rox]

Wed. July 5

Hanging power clean: 3-2-2-2-1-1-1-1-1 reps
135x3
140x2
145x2
150x2
155x1
160x1
165x1
170x F
140x3 (+5 lb)

Handstands practice.

Cleans started slow but they were moving by the third set. I thought today would be the day to hit 170, but 165 was tougher than anticipated which completely psyched me out for 170. Next time i'll make bigger weight jumps on the singles. Handstands were better than today than the last few practices.

[Deserve]

Have you been back to gymnastics class lately?

Please don't kick me in the knee!

[hard_rox]

Originally Posted by Deserve

Have you been back to gymnastics class lately?

Please don't kick me in the knee!

Gabe, I'd have a hard time being mean to you. Your texas draw just cracks me up too much. Gymnastics hour is this evening. They were closed for one week due to recitals and I was still a bit sore last week so I bailed. I'm looking forward to it. Maybe play on the high bar tonight.

[K-Court]

Two words. Iron cross.

(I expect nothing less at Summit '07! )

[Deserve]

I can lay the accent on real thick when I need to. Especially if it keeps me out of trouble.

[kuri]

Good work on cleans Greg. The mental aspect of that lift always screws with me too, so your not alone. Give it a few days, go in, take fewer warm up sets and then nail it.

What always helps me is to take fewer warmups and work up a bit faster when going for a PR. Maybe take a few at 135, 150, one at 160 then just put on 170 and rip it.

[hard_rox]

Originally Posted by K-Court

Two words. Iron cross.

To be honest, the iron cross doesn't really do anything for me. I'll probably do some progression work, but the cross is not high on my list for training.

Originally Posted by kuri

What always helps me is to take fewer warmups and work up a bit faster when going for a PR. Maybe take a few at 135, 150, one at 160 then just put on 170 and rip it.

That's what I was thinking, Chris. If I can hit 175 lbs, I'll be happy.

[hard_rox]

Thurs. July 6

P-lette Training:
Mod. Adv. Planche: 3x10 sec
Adv. Tuck Sit: 4x10 sec
HSPU: 3,4,3 (down to ears)
Handstands: 2x45 sec
Cross-pullouts: 2x3
One leg front lever: 3x10 sec

Didn't bring much to the table today. I was up late with work and I didn't have anything written down going into the gym this morning. The HSPUs feel solid, but it's amazing how much the difficulty increases with the slightest increase in depth. I tried cross-pullouts today and was surprised by my limited range of motion. For pullouts you position yourself on the rings in an L-sit, with some type of support under your legs (the further out the leg the harder). Then open your arms as you lower youself into the iron cross hold, then pull your arms together to return to the starting position. I was only moving my arms about 8-inches out and that was enough. Hopefully this will improve quickly with more training.

The gymnastics facility was closed last night for some reason.

[K-Court]

To be honest, the iron cross doesn't really do anything for me. I'll probably do some progression work, but the cross is not high on my list for training.

[hard_rox]

Friday July 7

“Murph” For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

1 Mile run: 8:30 min
Pull-ups: 10:20
Push-ups: 8:46
Squats: 12:50
1 mile run: 10:23

Completion time: 50:49

In honor of our amateur landscaper's birthday next week, I decided to close out this training log with "Murph". My goal, as was Bill's, was to complete it in less than 50 minutes. I came close, but didn't hit the mark.

I honestly didn't remember how tough this workout was. I had completed everything except the 2nd run back in November, but don't remember being this exhausted. Surprisingly my split time for completing that chunk of the workout was only off by 10 seconds. Based on how I felt today, I thought I was much slower.

I'm disappointed with the pull-ups the most, I had hoped to do all of them in sets of 10 (or more) as before but dropped down to 5s after the 3rd set. I walked portions of the second run, about 150-200 feet of each quarter mile lap. Probably could have shaved off those 49 seconds without the walking, but cramps overruled the stopwatch. As a preventative measure, I popped some ibuprofen after finishing and am currently icing my knees.

Since this log has deviated from its primary purpose of doing Xfit routines, I'll be starting a new log that's geared more toward my current training/goals.

Thanks for stopping by......

[gobbla]

really enjoyed your log man. you're an inspiration round these parts.

[Bill2380]

I'm honored you did "Murph" as your last workout. I hope your legs feel better than mine did. Fifty minutes is really a pretty good time. I looked at the X Fit logs for "Murph" and found that the "normal" X Fit types did it in 45:00 or so. Naturally there were some crazies who did it in the 30s, but a lot more were over an hour. Best of all I feel pretty good that I was only one beer behind your time. Billapoliza is set for Saturday night. If you start driving early tomorrow you can make it easily.

[K-Court]

Greg, it's been inspirational following your journey through this log. Your results have been amazing. I can't believe it was only a year ago you were out with your bum shoulder. And what a way to finish off your log. That "Murph" is one sadistic monster. Man, I cannot imagine doing that many reps. I look forward to seeing you in your next log (and the occasional gmail ).

[kuri]

Impressive times Greg. Last time I tried 100 pullups it took me 11 minutes, and that was without the run beforehand!

[BamaDave]

I still can't get over that you hang clean that much weight.

Nice going on Murph!! I never even considered trying that one. LOL!!!

Looking forward to your new log.