CD's Training Log

[cdkrug]

2007-10-2 Midday METCON

Three Rounds for Time of
25 Box Jumps (20" Bench)
15 Thrusters (2x25lb DBs)
10 Jumping Pullups

15:08.62

Might have been a bit hip-heavy? Started out trying to pause 10s after each movement round. Then changed to 10, 10, 5 or 10, 5. Last five pullups were Jump . . . struggle down . . pause . pause . . pause . . . . . . pause . . . .

[cdkrug]

2007-10-02

Karate. Small class with the more technical instructor.

2007-10-03 Midday METCON

200m Run (Forgot to time this one)
30 db Thrusters (2x10)
15 HSPU (Knees on bench)
200m Run (52.21)
20 db Thrusters
10 HSPU (Knees on bench)
200m Run (50.09)
10 db Thrusters
5 HSPU (Straddle pike on bench)
200m Run (49.84)

11:50.18

200m runs were:
1 – (forgot to click off my watch. OOPS!)
2 – 52.21
3 – 50.09
4 – 49.84

I felt like I could barely move on my last run, but it turned out to be my fastest. Go fig.

I probably could have done all the HSPU reps with my feet straddle piked, but it's a new move so I erred conservative.

[cdkrug]

2007-10-3 Karate Night

Felt fine after my Midday METCONs until we tried to move each other out of Sumo stance. They I suddenly didn't have legs any more.

[cdkrug]

2007-10-7 Midday .er . . Evening METCONS

For Time:
Run 400m (2:00.59)
40x(2x30lb) db Power Cleans
30 Jumping Pullups
Run 400m (2:18.79)
25x(2x30lb) db Power Cleans
20 Jumping Pullups
Run 400m (2:43.83)
15x(2x30lb) db Power Cleans
10 Jumping Pullups
Run 400m (2:46.70)

31:25.38

Thoughts?

I'm not ecstatic over my running today. I gassed much too early. OTOH, after the session I felt "Holy Crap that was hard" which is what I'm after with an interval or METCON workout.

Big Plus: Even considering the slow times and being gassed, my legs aren't at all shin-splinty and I didn't notice any SLAP-SLAP-SLAP.

[cdkrug]

Weigh/Measure after Strength I

Weight 230.0 (+4.6lb) (-17 overall)
Shoulder 26" (NC)
Chest 43-1/4" (+1/4") (-2-3/4 overall)
Abdomen 42" (+2") (-4" overall)
Waist 41-1/4" (+2")
Hips 42" (-1")

Wrist 7-1/4"/7-1/4"
Forearms 13"/13" (NC)
Relaxed Arms 13-1/2"/13-1/2" (+1/4"/+1/4")
Flexed Arms 15-1/4"/15-1/4" (+1/4"/+1/4")
Thigh 25"/25" (-1/2"/-1/2")
Calf 18-1/4"/18-1/4" (+3/4"/+3/4")

Blech. Time for a diet tweak.

Using the tables in Enter the Zone...
Abs ("Waist") - Wrist = 42 - 7.25 = 34.75
Per table 26% BF
170lb LBM (-1)

Blech. Time for a diet tweak.

[cdkrug]

2007-10-7 MIDDAY METCONs

For time
21-15-9 reps of:
Pike Handstand Pushups (Feet on bench, legs piked)
Bench Dips (Across two benches)
Pushups (um . . pushups)

13:50.32

[cdkrug]

Back to FL I

Well, fun as Strength I was, it's time to get back to fatloss. For the rest of the year, I'll be doing FL-I and FL-II. Going to keep doing Crossfit for my interval work, as I can keep higher intensity without my shins complaining.

NROL Warmup then...

NROL Fatloss I, A1

3x15 at 311, 1:15 rest

Superset with Full Rest of
Squat 165x15x3 (+..um..85lb?)
db Bent Over Row (2x35)x15

Supine (Thx ~Lisa!!) Hip Extensions (Bodyweight)x15x3
Db Push Press (2x25)x15x3

Walking Lunge (Bodyweight)x3x15 (each leg)
Swiss-ball Crunch (Bodyweight)x15x3

Thoughts/Adjustments?

Okay . . . +85 . . . Guess Strength 1 made my squat better. I suppose if I looked at my squat weights over the year it wouldn't surprise me so much but DAMN!!

Last winter, I botched the lunges, doing only half the reps. Sooooo we wind all the way back to bodyweight walking, no rotation. Killed me. Guess I need to work on these more. Joy.

[cdkrug]

High-Rep Deadlifts Suck

NROL Warmup then . . .

NROL Fatloss I B1

3x15, 311

Superset w/ full rest
Deadlift 200x10, 5, 185x15, 185x15 (+115lb)
Dumbbell Incline Bench Press (2x40)x12, 3, (2x35)x12, 3, (2s25)x10, 5

Over guesstimated on both of these

Superset w/ Full rest
Bulgarian Split Squat (Bodyweight)x15x3 (each leg)
Assisted Mixed-grip Chins (Large band, foot)x15x3

Needed a small jump to finish the last three PU reps.

Superset w/ Full Rest
Romanian Deadlift 45x15x3
Swiss Ball Lateral Roll (Bodyweight)x15x3

Typical of Fatloss workouts, the B workout finishes with a FIENDISHLY difficult move.

Thoughts/Adjustments?
I was feeling the Deads in my back more than my grip, which is a nice change, though I got a bit grip-challenged towards the end.

Swiss Ball Lateral Rolls. OUCH.

Had to break up a few sets, but I was tired late in the day.

[cdkrug]

2007-10-18

NROL Fatloss 1 A2

3x15 w/ 75s rest, 311 Tempo

Superset w/ Full Rest
Squats 165x15x3
db Bent Row (2x35)x15x3

Superset w/ Full rest
Supine Hip Extension (bodyweight)x15x3
Dumbbell Push Press (2x25)x15x3

Superset w/ Full Rest
Walking Lunge (Bodyweight)x15x3 (each leg)
Swiss-ball Crunch (Bodyweight)x15x3

[cdkrug]

2007-10-21 — High-rep Deadlifts Still Suck!

NROL Fatloss I, B2

3x15 w/ 75s rest, 311 pace

Superset w/ Full Rest
Deadlift 185x15x3
Dumbbell Incline Bench Press (2x25)x15x3

Superset w/ Full Rest
Bulgarian Split Squat (2x5)x15x3
Assisted Mixed-grip Pullup (Black Band)x15x3

Superset w/ Full Rest
Romanian Deadlift 55x15x3
Swiss-ball Lateral Roll (Bodyweight)x15x3

[cdkrug]

2007-10-22 Midday METCON

My shins feel okay . . .must be time for:

6 rounds of 400m, rest equal to the last interval
2:13
1:53
1:55
1:10
1:57
1:50

[cdkrug]

Karate fell victim to a work crunch. Should make it tonight

2007-10-23 Midday METCON

Tabata 1pd Kettlebell Swings.

Tried to count, but I had a hard time counting rounds, let alone reps.

[cdkrug]

2007-10-23 No Karate, Weights

Okay, so work plus kids devoured another karate night. Oh wait...I can do Fatloss I in the apartment . . same day as a METCON . . .JOY!

NROL Fatloss I, A3

3x12, 311 pace, 60s rest

Superset w/ Full Rest
Squats 185x12x3
Dumbbell Bent Row (2x40)x12x3

Superset w/ Full Rest
Supine Hip Extension (Bodyweight)x12x3
Dumbbell Push Press (2x30)x12x3

Superset w/ Full Rest
Rotational Lunge 10x12x3
Swiss-ball Crunch (Bodyweight)x12x3

Thoughts/Adjustments?
Perfect pick on the weights today, even with this afternoon's tabata. FINALLY using weight on lunges. Joy.

[cdkrug]

Midstream Progress? Sure!

Oh Best Beloved looked at me this morning and asked, "You should give those old jeans away. Didn't you get new ones a couple weeks ago?"

I checked. They are my "new jeans."

So ...um..weight. Just a number. Gotcha.

[cdkrug]

2007-10-24 Midday METCONS: Tabata Something Else
8 rounds, 20s on 10s rest per movement. 10s rest between movements.
Count reps.

Jumping Pullups 7-10-10-8-8-6-7-8 – 63
Pushups 8 - 8 (Ground)
8-8 (12")
6-7-5-4 (18") – 54
Situps – 60
Squats 14-8-10-10-7-10-10-11 – 80

Total – 257

[cdkrug]

Karate once again devoured by family stuff. Things are okay, just busy.

2007-10-25 Midday METCONS: Michael

Substitutions and scaling as noted:

800m run for generous definition of "run"
35 Situps (Air Force)
35 Superman

28:01.85

Thoughts?

First time at a higher level. My legs were CRAP today.

[cdkrug]

2007-10-28 Midday METCONS

For Time:
35 Bench Dips
Run 400m
35 Pushups
Run 400m
35 HSPU Subs (see below)
Run 400m

Subbed Feet-on-bench pushups (10 reps), knees on bench pushups (25 reps) for HSPU.

13:21.62

[cdkrug]

2007-10-28 So here's an idea ...

How about doing an Alwyn fatloss workout on the same day as a Crossfit METCON. Yeah . that sounds like fun...

After a couple hours in the salt mine...

NROL Warmup and then.

NROL Fatloss I, B3

3x12 at a 311 pace, 60s rest

Slightly Lower Rep Deadlifts Suck Slightly Less Superset
Deadlift 185x12x3
Dumbbell Incline Bench Press (2x30)x12x3

Much better with lower reps. Still not ready to increase this. Inclines, OTOH, are humming along nicely.

Superset with Full Rest
Bulgarian Split Squat (Bodyweight)x12x3 (Each leg)
Assisted Mixed-grip Pullups (Black, Knees)x12x2, (Black, Feet)x12

I'm still not getting through the second leg, but I'm doing better. "Knees" and "Feet" refer to where I wrap the band. Feet is longer stretch, more assistance.

Superset with Full Rest
Romanian Deadlift 65x12x3
Swiss-ball Lateral Roll (Bodyweight)x12x3

Hardest movement in all of Alwyn, those damn lateral rolls.

Thoughts/Adjustments

Still struggling with the high-rep deadlift sets. Swiss ball rolls suck.

Not bad, considering this morning's pushup party.

[gregl515]

Good luck with the new new jeans!

[cdkrug]

Life's been happening, so I'm a bit behind. I did get to karate on Monday.

Halloween 2007

Crossfit had Front Squats on the WOD, and I my rack position needs help, sooooo...

Front Squats 65x5x5

Then:

Kettlebell Swings: Sets of 25, resting ~2min. Repeat until I slow down. Did 150 total reps