Nice work making yourself go. Whenever I'm in a slump I go to YouTube and look up some Nike commercials, those usually MAKE me go, otherwise I feel like a puss.
Good job on the DL PR.
I don't know what exactly got me to go. I just knew I had to. I am making too much progress and working too hard to let laziness stop me from getting to the gym.
So my lower back is sore today from the dead lifts. A good sore though. Tight, not painful. I am thrilled to finally feel comfortable doing the dead lift.
Also, I've been eating very well for the last 2 months and really working out intensely. Today I looked in the mirror and I look like a different person compared to two months ago. I am loving this. I wish I had taken a before picture, but regardless, I am thrilled with my "during" results.
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Last edited by justinbass : 04-28-2008 at 08:07 AM.
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Holy ouch.
I decided to partition with sets of 5 pullups / 10 pushups / 15 squats.
In 39 minutes I managed to run a mile, do 90 pullup, 180 pushups and 270 squats before hitting the wall. I damn near puked from exhaustion. That was a rough workout.
Nice work!
A mile run with 540 reps of work in 39 minutes, not too shabby. This is definitely not an easy WOD. I've never done this one, but can only imagine the level of suck, when you finish the 600 reps and then realize the clock is still running and there's a mile to go.
CrossFit is a little different isn't it? If you described your workout you did today to ~99% of America they would have a heart attack.
__________________ Completed Programs: NROL Strength Series X 2. Hyp. Series. Current Program: CrossFit-Performance Menu-Strength Work
Thanks. It was HARD. I am not sore yet today, which is amazing to me. I was expecting to be hurting today. I got 90% of the way into the reps and just failed. I stopped to regain my breath, and my body just quit.
Is there something wrong with me that I love that feeling, knowing I am completely spent?
You should give it a go sometime. I imagine that each person has a hard time with a different part. For me, it was the pullups. I can do squats forever and be fine, but by the end, each pullup was a serious energy sapper.
I actually did it this morning. I try and save the 'Hero' WODs or anything I know is going to kill me for the weekends.
With the strength program I am doing right now I can't really follow the mainpage WODs because they interfere. I also just like to choose from that WordDoc and do the obscure ones.
__________________ Completed Programs: NROL Strength Series X 2. Hyp. Series. Current Program: CrossFit-Performance Menu-Strength Work
sounds like you are killing it. you better not be too sore to party this weekend. my triathlon training is now scaled back to 1 workout per day 6 days per week and I started back to kung fu last night and I am restarting NROL today. this week is going to be fun.
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I intend to live forever, so far so good.
Swim! Bike! Run!
1.5k!, 40k!, 10k!
Intelligence is knowing that a tomato is a fruit. Wisdom is not putting it in fruit salad.
sounds like you are killing it. you better not be too sore to party this weekend. my triathlon training is now scaled back to 1 workout per day 6 days per week and I started back to kung fu last night and I am restarting NROL today. this week is going to be fun.
Let me get this straight, 6 days a week of triathlon training, NROL, and kung fu and you are telling me to not be sore for the weekend?
You'll be lucky to have enough left in you for all of the 12oz curls I've have planned for this weekend.
that crossfit workout sounds like true pain. Good job on tackling and completing such a demanding workout. Are you going to do more crossfit or is that a one off no gym thing?
Let me get this straight, 6 days a week of triathlon training, NROL, and kung fu and you are telling me to not be sore for the weekend?
You'll be lucky to have enough left in you for all of the 12oz curls I've have planned for this weekend.
Saturday May 10, 2008
12oz Curls
lost count....sorry.
12 oz curls are not happening this weekend. i figure i have been working so hard to get into shape and get stronger and what not that i should probably be doing 40 oz curls at this point. i just don't think i will get the strength benefits or muscle gains i am looking for by doing 12 oz curls. but then again i don't think they make a 40 oz pabst so we'll see.
__________________
I intend to live forever, so far so good.
Swim! Bike! Run!
1.5k!, 40k!, 10k!
Intelligence is knowing that a tomato is a fruit. Wisdom is not putting it in fruit salad.
that crossfit workout sounds like true pain. Good job on tackling and completing such a demanding workout. Are you going to do more crossfit or is that a one off no gym thing?
John
They are rough workouts. I love them though. It is a special kind of hurt. I plan to continue doing them, but not exclusively.
Quote:
Originally Posted by liftintexas
wow, didn't realize you were moving over to the crossfit thing full-time. impressive workouts
I am not switching to them full time as of yet. I still want to get my overall strength up as well. My schedule has been crazy recently, and it is easier to make a crossfit workout fit into that schedule that it is to drive to the gym and do a NROL workout. I am trying to get my schedule to allow me to do two-three days of strength training, and three days of crossfit a week.
I met up with a group in a park nearby to do
45lb sandbag complexes. 5 x sandbag cleans
5 x sandbag front squats
5 x sandbag push press
5 x sandbag overhead squat
50m sandbag walk
As many complexes as possible in 20 minutes.
Wow. I barely finished 6 of these. The overhead squats were killer. I lost a lot of skin on my knuckles from the sandbags. It is so awkward to lift with those. This complex with have been easy with a 45lb barbell, but damn it is hard with a sandbag. Killer on the core and shoulders.
Almost two fulls days later and I am still sore from that sandbag work. Crazy. Today was going to be a deadlift and squat day, but not anymore. Time to work on those pullups instead!
5 x 155
5 x 165
5 x 175
5 x 175 (I wanted to go heavier, but there was no one around to spot me)
5 x 175
Pullups
5 x 10 x Body Weight
Superset
Barbell Shoulder Press
3 x 115
5 x 105
5 x 105
5 x 105
4 x 105 and 1 push press to make it an even 5
Barbell Bent over rows
5 x 90
5 x 100
5 x 110
5 x 110
5 x 110 (easy, but this is the first time I've ever done this lift, so I took it easy on the weight)
K2E - Knee to Elbows (a modified hanging leg raise)
50 x BW (with a few rests, but basically one long hard set)
Notes:
I was sore today from Wednesday's sandbag workout, so I kept things short and sweet. It felt great to do 5 sets of 10 pullups. I am determined to get better at these. I want to eventually be able to do a set of 30.
Squat Warm up sets
10 x 45
8 x 95
4 x 135
work sets
5 x 175
5 x 185
5 x 195
3 x 205
Deadlifts warmup
5 x 135
work sets
5 x 175
5 x 185
5 x 195(+10 PR)
5 x 205(+20 PR)
5 x 215(+30 PR)
L-sits
5 x 10seconds
Notes:
My plan today was to take my time between sets, and try to get 5x PRs in squat and deadlift. My best squat to date was 5 x 205, and I ended up getting a 3 x 205. I am not thrilled, but not unhappy with that.
The dealift PR was huge. I felt like I could have gone even heavier, but I didn't want to go to heavy do something stupid, so I stopped at 5 x 215, which I am more thatn thrilled with. I FINALLY feel like I am deadlifting properly. I recently read "Starting Strength" by Mark Rippetoe and Lon Kilgore (anyone that squats or deadlifts needs to read this book - the chapter on the squat is 50 pages long) and I feel that I finally have and understand good form for the deadlift. +30lbs is huge. I am excited that the deadlift is finally my strongest lift, where it should be.
So I have decided to add running to my world of fitness as well. I am going to do a 5.5 mile race in 3 weeks and a half marathon around the end of the summer.
So yesterday's workout included some running. yay!
May 13th 2008
20 minute run.
Felt good, but my left calf was tight for the rest of the day. Blah. Feels fine today though, so I'll get some more running in tomorrow or Thursday.
After the run I decided to do some upper body pushing.
Barbell Shoulder Press 5 x 95
5 x 110
5 x 115(+10 PR at 5x)
3 x 115
Barbell Push Press 5 x 125
Dips 15 x BW
Barbell Bench Press 5 x 175
5 x 180
5 x 180
Hanging knee raises (Knees above head) 3 x 5 x BW - OUCH
Notes:
Not a very focuses workout, but I didn't want to push myself too hard after the run. The Press felt good, and 180# bench was easier than I expected it to be.
There is no dark side to running. It all sunshine over here!!
I thought you'd be here to say something positive about running. You are a classic example of how running and strength training can happen well simultaneously.
My girlfriend just registered for the Philadelphia Marathon. She's already a solid runner, and part of my motivation to get better at it. I have a lot of progress to make before she's my running partner. When we do run together, she starts off with me for a mile or so, then we split up and she starts her real run.
So now that I am getting close to trying to do too many things at once, it is time to say my plans out loud (or in type) and see if they make sense.
8 day workout plan.
1) Morning short run, evening Strength Training (NROL based)
2) Crossfit WOD
3) Crossfit WOD
4) Rest
5) Morning Long Slow Run, evening Strength Training (NROL based)
6) Crossfit WOD
7) Crossfit WOD
8) Rest
One the days that the Crossfit WOD is a Max Effort Strength Day or a running day I'll substitute a metcon workout.
Linear Mode
