CD's Training Log

[cdkrug]

Freezing rain scrubbed karate on 11/5

2007-11-6 Midday METCON

Towel KB Swings, no count, just concentrating on getting a nice straight line.

[cdkrug]

2007-11-6 NROL Fatloss I, A5

10x3 at the 311 pace, 45s rest

Superset w/ Full Rest
Squat 205x10x3
Dumbbell Bent-over Row (2x40)x10x3

Superset w/ Full Rest
Supine Hip Extension (Bodyweight, arms overhead)x10x3
Db Push Press (2x40)x10x3

Superset w/ Full Rest
Rotational Lunge 10x10x3
Swiss Ball Crunch (Bodyweight, hands behind head)x10x3

Thoughts/Adjustments
My right arm felt odd today on the rows.

Everything else went smoothly

[cdkrug]

2007-11-7 Catching Up with Logging

Without counting reps or sets 12 min of:
25 Two-arm KB Swings
Wretch
15 ea Arm one-arm KB Swings
Wretch

Using a 1pd KB

My goal was to get a consistent groove, but not myself nicely smoked by the end of the interval.

Karate Night

First time in a while my wife's noticed my bruises. Not that I don't usually come home bruised, just that she noticed On another note, I had one simply AWFUL breakfall. OUCH!!

Karate Night

First time in a while SWMBO noticed my bruises. Did one HIDEOUS breakfall where I neglected to tuck my head. OUCH!! No damage, just OUCH!!

Thoughts/Adjustments?

I'm at the "Learning" stage with this move. I want to get a handle, no pun intended, on my cadence and come up with rep counts for various interval times.

[cdkrug]

2007-11-8

Work's gotten icky busy. Ugh.

NROL warmup, plus "Face the Wall Squats" one of Pavel's hip mobility drills that I figure, "I'm lousy at it, so I should work it."

NROL Fatloss I B5

10x3 at 311 pace, 45s rest between supersets

Superset w/ Full Rest
Deadlift 185x10x3
Dumbbell Incline Bench Press (2x35)x10x3

Superset w/ Full Rest
Bulgarian Split Squat (Bodyweight)x10x3 (each leg)
Mixed-grip Assisted Chins (Black Band)x10x3

Superset w/ Full Rest
Romanian Deadlift 90x10x3
Swiss-ball lateral roll (Bodyweight)x10x3

Thoughts/Adjustments?

FINALLY, a workout where I didn't have to split my dead sets. Yeah, I probably lifted too heavy for my 15s, but my first set always felt strong, until it wasn't.

I had to rush this a bit, so my bulgarians were a bit of a mess, though not compared to when I was first doing them.

[cdkrug]

2007-11-9 No Cute Title

NROL Warmup, plus Face the Wall Squats and Inside Out drills.

NROL Fatloss I, A6

3x10 at 311 tempo, 45s rest

Superset w/ Full Rest
Squat 225x10x3 (+20lb)
Dumbbell Bent Row (2x40)x10x3

Superset w/ Full Rest
Supine Hip Extension, hands overhead (Bodyweight)x10x3
Dumbbell Push Press (2x40)x10x3

Superset w/ Full Rest
Rotational Lunge 10x10x3
Swiss-Ball Crunch (Hands behind head)x10x3

Thoughts/Adjustments?
I made some nice progress on my squats. And yes, for walking lunges, progressed from bodyweight to actual weight.

My Row is a sub, but I felt a good one. If this went on another week, I'd need more dumbbells. Like that's a bad thing.

Push press, crunch, and hip extension are three moves where I put a lot of effort into strict form, rather than pushing the weight up.

[cdkrug]

2007-11-10 MIDDAY . .er . . EVENING Metcon

Crossfit Cindy, Pack Level

AMRAP in 20min of
3 Jumping Pullups
6 Pushups
9 Squats (bodyweight to an 11" bench)

20 rounds (+4)

Adopted the strategy of resting to the next round minute on after each set, which wound up being a 35/25 interval set. Now I can work on reducing that rest time.

[cdkrug]

2007-11-11 — Kettlebell Swings

As a METCON, 12 minutes of swings, broken up like this:

25 Two-hand
15 One-hand (each hand)
25 Two-hand
20 hand-to-hand

Did a lot of hand-to-hand work until form suffered. From then on, I did 10 single arm, then a hand-to-hand transition to the other hand.

Once again, no count on these.

[cdkrug]

2007-11-12 — UGH!

Tried to do a METCON today, but it wasn't happening.

Worked on getups, which went pretty well.

Karate night. Lots of contact and my punches where EVERYWHERE but straight. Not sure what's going on.

[cdkrug]

Cross-fitting the balance of the Year

For the last few weeks of the year through at least January, I'll be Crossfitting

Pack Fran Mini

Wasn't that a video game?

21-15-9 of
2x30lb Dumbbell Thrusters
Jumping Pullups

8:37.58

I made several changes from last time:
a. Two rounds of CFW instead of 1
b. Dropped the weight from 70lb to 60lb
c. Dropped the assistance band and an now doing jumping pullups.

With all THAT taken into account

(-5:16.42)

[cdkrug]

2007-11-18

Chasing my son around the park on his bike while he reminded himself that yes he CAN stand indefinitely astride the bike with a foot down. He's a klutz like his dad.


Mickey: Mike's baby brother
3 rounds for time of
800m RUN, yes I DID get all the runs in as RUNS, not run-walk-gasp-trots
35 Air Force Situps
35 Superman

25:53.00 (-2:08.83)

800m Splits
1 — 4:20.44
2 — 4:19.04
3 — 4:23.77

Much better pacing than last time this one came up.

[Viknord]

Nice squats! They ain't easy are they?! Great job.

Superset w/ Full Rest
Squat 225x10x3 (+20lb)

800m Splits
1 — 4:20.44
2 — 4:19.04
3 — 4:23.77

So, 800m ~ 0.5 mi. --- 13 min. for 1.5 miles. Very nice. I feel ashamed now. I better start ramping up the speed.

Are you resting in between these? I noticed you did on prior runs.

Keep up the great work.

[cdkrug]

Originally Posted by Viknord

Nice squats! They ain't easy are they?! Great job.

So, 800m ~ 0.5 mi. --- 13 min. for 1.5 miles. Very nice. I feel ashamed now. I better start ramping up the speed.

Are you resting in between these? I noticed you did on prior runs.

Keep up the great work.

Don't be ashamed. The wheels fall off pretty quick after 800m. Also, 800m is 16m shy of a half, so don't extrapolate TOO much.

I can do a mile in 9min, best is 8:50-ish, but I'm not doing much the rest of the day and my shins hurt for a week if I do it on pavement.

You also don't stop to do situps in the middle.

"Three rounds for time" means you start the watch on the first 800m and keep it going through the last extension exercise. If you take a rest, it worsens your time.

As it happened, my situp/extension/suck wind splits were pretty close to my 800m splits, though I'm not sure if that's the basis of the workout.

[cdkrug]

2007-11-20 — C&J

Power Clean/Push Jerk 135x3x2

Squat Clean/Split Jerk w/ Broomstick 3x2

I need to get myself a pair of training plates for these.

[cdkrug]

2007-12-21 Somewhat Damp Helen

Pack Level:
Three Rounds for Time of:
600m (?) Run
21 1pd KB Swings
12 Jumping Pullups

10:56.30

Okay, I'm NEVER doing Helen in this particular playground again. The only place for pullups is too narrow front-back, trashing my form, such as it is, as well as my elbows. Ugh.

Distance was SUPPOSED to be 800m, but my splits tell me it was a good bit shorter.

With all the difficulties, I still felt utterly gassed at the end, which is after all the goal.

[cdkrug]

2007-12-22 Pullups/Dips

Supposedly 12 muscleups
OR 30 Jumping MUs + 30 Pullups + 30 Dips
OR 60 Pullups + 60 Dips.

Jumping MU Attempts (bar) 0-5


For time:
60 Jumping Pullups
60 2-bench Dips

9:50.26

[cdkrug]

2007-11-24 Nancy

Somewhat abbreviated. Rx is 5 rounds, but I was DONE after 3.

3 rounds for time of..
Run 400m
65lb Overhead Squat x15

Did it in 13-flat.

First ever OHS with more than bar weight, which is probably why I was done after 3 rounds.

[cdkrug]

2007-11-25 Elizabeth

For time:
21-15-9 of 95# Power Clean
Alternating sets with
31-22-13 Bench Dips

12:19.3

Skill Work: Shell and Hollow rocks
Turkish Get-ups, 2/side

[cdkrug]

2007-11-26

Karate night. One of our 1-kyu's is up for her Shodan this week, so we went easy on her. Not so much anyone else though.

[cdkrug]

Crossfit Total

BW 230

Back Squat
45x7
95x6
135x5
185x4
225x3
285x2

305x1
315x1
320x1 (+15lb)

OHP

45x5
95x4

130x1
135x1
140x1 (+5lb)

DL
135x6
185x5
225x4
285x3
315x3
365x3

395x1
405 . um . . nope
400 maybe? Nope.

Ah well

Back Squat 320 (+15lb)
Overhead Press 140 (+5lb)
Deadlift 395 (No Change)

Total: 855 (+20lb)