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muscleup
03-24-2007, 12:30 AM
History: Last 2 months, Upper/Lower push/pull 4 day split. 5x5 big3 + Chins.

Goal: To increase my lvl of fitness by 100%

Today: Started Crossfit WOD

Friday 070323
Weighted pull-ups 1-1-1-1-1-1-1 reps

BW= 195
BW+10
BW+15
BW+20
BW+25
BW+30
BW+30 (fail)
BW
BW+10
BW+10

DL
135x1
185x1
205x1
225x1
275x1 (bad form)
275x1

~Session cut short due to gym closing. "Unsatisfied"

Ammotroop
03-24-2007, 07:10 AM
Keep pushing!!

muscleup
03-26-2007, 07:52 AM
Bike Ride. ~2hrs

muscleup
03-26-2007, 08:07 AM
Crossfit WOD
Sunday 070325
"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Scaled:
Three rounds for time of:
Run 400 meters
10 Back Extensions
20 Sit-ups
Time: 12.11

Weakness:
-Running (only able to "run" 400M. The other 800M was a run/walk effort)
-Endurance (almost puked)

Strength: none (10 back ext each round really wasn't difficult, but wasn't a real strength)

muscleup
03-26-2007, 10:42 PM
Crossfit WOD
Monday 070326
"Tabata Fight Gone Bad"

Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:

Wall-ball 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump 20" box (Reps)
Push-press 75 pounds (Reps)
Row (Calories)

There is no additional rest between exercises.

Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.


Scaled:
"Tabata Fight Gone Bad"

Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:

Burpees (Reps) [8 rounds Tabata, score: 5]
Sumo deadlift high-pull 22 pounds (Reps) [5 round Tabata, score:9]
Wall-ball, 10 pound ball, 8 ft target. (Reps) [4 round Tabata, score:9]
Push-press 22 pounds (Reps) [4 round Tabata, score:10]
Box Jump 5" box (Reps) [8 round Tabata, score:9]


Weakness:
-Endurance (My 10 sec rest times became a lot longer as the session progressed. Extra rest between SDHP and WB ~40sec. Legs felt really weak.)
-Scaled wrong? 1st time ever doing anything "Tabata style". Probably should have scaled the rounds from 8 down to 5 instead of attempting 8 from the start...which happened to be Burbees...:bang:

muscleup
03-27-2007, 10:18 PM
400m run/800m walk
Warm-up
2 rounds 8-10 reps
Dips/Back-Ext/Gravitron Pull-ups (-105)

Crossfit WOD
Tuesday 070327
Front Squat 1-1-1-1-1-1-1 reps

115-135-155-165-185-135-135

~Soreness in lower legs while squatting, 1-2inches above ankle on the outside.
Pain has been in that area while squatting for the past 2-3weeks.

muscleup
03-30-2007, 09:06 AM
Light Tredmill warmup
Crossfit WOD:
Thursday 070329
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Scaled:
For time:
20 Box jump, 10 inch box
20 Jumping pull-ups
20 Kettlebell swings, 12kg (SUB DB Swing 25lb)
Walking Lunge, 20 steps
20 Ab-Mat Sit-ups (SUB "Air-Force" Sit-up)
20 Push press, 30 pounds (14kg)
20 Back extensions (45 degree)
20 Wall ball shots, 10-16 pound ball (SUB Thrusters 14kg [30lb])
20 Burpees (with push-up)
20 Standard Jump Rope Jumps
Time: 18:45

~Lower legs started hurting after all the jumping (shin splints? probably). Burpee Transition from push-up to squat needs a lot of work. I end up on my toes every time.
Need to increase my cardio endurance.

muscleup
03-30-2007, 09:21 PM
Crossfit WOD
Friday 070330
Run 5 K

Scaled:
Run/walk 2miles (3.2K)
Ran 2K
Walk 1.2K
Time: 25.32

muscleup
04-01-2007, 09:19 AM
Warm up
Dips/Back-ext/Grav pull-ups
2 rounds 10 reps

Crossfit WOD
Saturday 070331
Power clean 1-1-1-1-1-1-1-1-1-1 reps


Practice with bar
(Warm-up 95#, 115#)
135-135-155-155-165-165-175

~I missed 175 on my first attempt, but landed it on my 2nd.
1st time I have done power cleans in about 7 years.

Bob
04-01-2007, 09:47 AM
First time stopping by MuscleUp....
Workouts are looking awesome...
I understand about scaling the COFs.. some of them are freakin' tough!! Wait.. all of them are freakin' tough...

GL on your goals man..

muscleup
04-03-2007, 07:51 AM
Warm-up
400m run
Dips/Back-ext x10

Crossfit WOD
Monday 070402
"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Scaled:
For time:
30 Jumping Pull-ups
50 Squats
25 Push-ups (15 from knees)
25 Sit-ups (got 2 and had to stop from quad cramps)
Time: 6:00

~Poor nutrition/dehydration led to quad cramps after the 50 squats. My diet (or lack of) 2 days leading up to this WOD destroyed my chances of even finishing.

@bearwolf- Thanks for stopping by

muscleup
04-04-2007, 08:20 AM
Warm-up
700m run
2 rounds Dips/Gravitron pull-ups/back-ext/OHSQ x10

Crossfit WOD
Tuesday 070403
Clean & Jerk 1-1-1-1-1-1-1 reps

95-115-115-115-115-115-115

~Need to practice the clean & front squat.

muscleup
04-06-2007, 01:12 PM
Warmup
600m walk
2 rounds x10
plate swing/air squat

Crossfit WOD
Wednesday 070404
Three rounds for time:
12 Muscle-ups
30 Back extensions
Run 400 meters

Scaled:
Three rounds for time:
9 Pull-ups (wife spotter assist)
9 Dips
10 Back extensions (45 degree)
Run 400 meters (tredmill speed 5.5)
Time: 13:58 22


~ I should have increased the back ext to 30.
~ Made it through with no whining.

muscleup
04-07-2007, 12:08 PM
Warmup
Walk 400m, Run 400m
x10 2 rounds:
10# Single arm Plate Swings
Push-ups

Crossfit WOD
"Friday 070406
Complete as many rounds in 20 minutes as you can of:
65 pound Thruster, 10 reps
10 Pull-ups"

Scaled:
Complete as many rounds in 15 minutes as you can of:
30 pound Thruster, 10 reps
10 Gravitron/Jumping Pull-ups (2 rounds gravitron -105, rest were jumping)
Rounds: 7 (~1 round every 2mins)


Comments: Morning sessions suck. No food/water = dragging ass.
I'm planning on making a garage gym soon. 1st step is to mat the floor. I've found the matting I will be using (4'x6' 3/4" thick), and now I just need to measure the layout of my garage and draw a scale on paper so I know how many sheets to buy.

muscleup
04-08-2007, 07:19 PM
Warmup
6min Eliptical

Crossfit WOD
"Saturday 070407
15-12, and 9 rep rounds of:
Back squat
Handstand push-up"

Back squat 115-115-115
Feet elevated on Bench push ups

Comments: Left lower leg pain while squating with weight still

ericg
04-09-2007, 10:58 AM
Nice work going on in here. We seem to be starting at the same level of fitness judging by the scaling and times. I am doing the 070407 WOD today since my schedule got a little messed from Easter and what not. Good luck with it bro!

muscleup
04-11-2007, 08:01 AM
Warmup
5min Eliptical
Chins x3x2
Plate Swings x10x2
OHSQ x10x2

"Tuesday 070410
"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips"

Scaled:
15-12-9 reps of:
Clean 95 pounds
21-15-9 reps of:
Bar dips

Comments: Rest between each clean ~1-2min. Dips were broken sets of ~10.
Total time on WOD ~45mins

@ Eric- Thanks man

ericg
04-12-2007, 07:18 AM
Nice work with the cleans/dips!

muscleup
04-12-2007, 11:29 AM
Nice work with the cleans/dips!

Thanks. I over-did it a little on the cleans. I was trying to practice form with the jump/land. 36reps of 95lbs was a lot of practice. :scratch:

muscleup
04-12-2007, 10:47 PM
Warmup
Air Squats
Leg swings

Crossfit WOD
"Thursday 070412
"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep"

Back squat, 235#
Shoulder Press, 130#
Deadlift, 305#

Total: 670#

"Wednesday 070411
Run 5 K"

Scaled:
Run 1.6K {1mile}
Time: 9:47 79

Comments: I really wated to take video of my 1rep max, but my camera lost battery power at the gym. My wife was there making sure my form was good, but she isn't a pro at form and only knows what I tell her to look for.
Regardless, this was probably the first time I have ever 1 rep maxed. First time squating 200+lbs. I combined 2 WOD's because I over slept yesterday and was too grogy to run, so I ran a mile tonight as well. First time running a mile since maybe 3+ yrs ago & being 195# (last time I ran a mile I was 160-175lbs). Lower legs felt "okay", they have been giving me issues in the past, w/partial shin irritation.
Overall I felt good.

muscleup
04-14-2007, 06:42 PM
Warmup
Fast Walk 800m
x10:
Air Squats
Beginner Pull-ups
Bar Dips
Arm Circles

Crossfit WOD:
"Saturday 070414
"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups"

Scaled:
Three rounds for time:
Run 400 meters (Tredmill spd 6.0)
25# DB X 21 swings
12 Beginner Pull-ups

Time: 14:18 85

Comments:
-Decided to try out the beginner pull-ups instead of doing jumping. Everything felt good throughout the entire 3 rounds.
-My wife was with me and went 1st subbing a 15# DB for the swings and jumping PUs. Her time was 19:46 (she hasn't been feeling well).

ericg
04-14-2007, 09:13 PM
Nice work bro. Good job combining two workouts.

I know I must have come across it before but what are beginner pull ups?

muscleup
04-14-2007, 09:34 PM
Thanks Eric. Really appreciate the support.
Check out this link (http://crossfitkids.typepad.com/crossfitkids_videos/) Click on the "Pull-up Tutorial" and the video will go over different types of pull-ups. I did the first example, but now that I look at the video again, it looks like I might have been too flat when I was doing them, and should have been sitting more straight up. So basically you sit on the ground with both legs extended straight out in front of you and adjust the bar to get full extention in your arms and assist with your feet as needed as you pull your torso straight up.

muscleup
04-15-2007, 09:16 PM
Warmup x10:
Arm circles
Air Squats
Push-ups
Arm Swings
Shoulder press w/bar
Push Jerk w/bar

Crossfit WOD
"Sunday 070415
Push Jerk 5-5-5-5-5 reps"

95x5
95x5
100x5
105x5
110x5
115x5
Barx10

Comments: I really liked this lift. I played it a little "safe" with the weight, but I felt that was needed since I never really performed this before. The "Dip-Drive-Dip" felt fluid, but I was a little unsure on how wide the feet should be with the "land". Overall I think I was landing accurate considering the "jump" is usually similar to your Oly squat stance, and the "land" should be slightly wider.

muscleup
04-16-2007, 09:57 PM
Warmup
Arm circles
Leg Swings
Arm Swings
Air Squats
Dips

Crossfit WOD
"Monday 070416
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats"

Scaled:
Complete as many rounds in 12 minutes as you can of:
3 Pull-ups/ Jumping Pull-ups
6 Push-ups
9 Squats
Rounds: 9


Comments: Bad Diet = Bad performance.tuttut

ericg
04-17-2007, 06:06 AM
Nice job with the push jerks bro. Fun stuff. 9 rounds in 12 min is pretty darn good!

Thanks for the link btw.

muscleup
04-19-2007, 08:33 AM
PVC Power Snatch Practice x25.

Comments: I should have ran inbetween the power Snatch practice, but I was trying to get my pull-up bar hung in my garage and it wasn't going as planned. Still didn't get the damn bar hung. Had it cut too long and one of the flanges wouldn't thread up on one end of the bar. SO, now I have to go back up to Home Depot and hope the plumbing guy is working so he can re-cut and re-thread my bar. Not leaving the store until I have a 64in galvanized bar with 2 flanges that screw on at least 50% of the way.

Might do WOD "Michael" at the track tonight if it doesn't rain.

ericg
04-19-2007, 10:36 AM
Good luck with the pull up bar. Ive got the snatch/run today since im a day behind...then more running tomorrow - i feel like forest gump.

muscleup
04-19-2007, 09:27 PM
Warmup x10
Arm 1/2 circles 5#plate
Back ext
Dips
Air Squats
Walk 400m

Crossfit WOD
"Thursday 070419
"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups"

Scaled:
Three rounds for time of:
Run 400 meters
25 Back Extensions (45 degree)
15 Decline 1/2 Bench Sit-ups
Time: 13:46 22

3# PVC-Bar Power Snatch practice x15
5# DB muscle snatches x10:10
5# DB Full Snatch x5:5
Air squats x10


Comments: I think I did pretty well on this WOD. Felt pretty strong during the run. I upped the Back ext by 15 from last time I did Michael, but lowered the sit-ups by 5. Should have left the sit-ups at 20 though.
Last time I did it in 12:11 but it was outside with less back ext and no dodging iso machines going from the back ext to the sit-up bench then back to the tredmill.

Got my pull-up bar hung in my garage! Time to GTG and learn how to kip. Thinking I will start with 10/day and increasing each day by 1 for the next 10 days to equal 20/day. Those will be dead hang, but I will also be trying to get the kip movement down via jumping.

@Eric- I owe you about 1200m since I skipped the run on the power snatch day. I'll pay-up after "Lynne" tomorrow.
Run FOREST! RUN!!

muscleup
04-21-2007, 01:20 PM
Warm up x10
Air Squat
Arm 1/2 circles 5#
OHSQ 3#
Dips

Crossfit WOD
Friday 070420
"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Scaled:
Three rounds for max reps of:
Push-ups
Jumping Pull-ups
Round1: 25/25
Round2: 17/18
Round3: 14/15

Walk 400m
Run 400m

GTG Pull-ups 5-5 (Sets are throughout the entire day) Total:10


Comments: Had a rough time at the gym tonight. Felt worn down after the first round so I pushed through 3 rounds total instead of 5. Tried to run, but only made it 400m. My upper body was toast and for some reason that was affecting my running. My dinner was not ideal for training after, so that was probably the biggest problem.

muscleup
04-22-2007, 09:53 PM
"Rest Day"

Total pull-ups:12
Sets: 5-4-3

muscleup
04-22-2007, 10:02 PM
Warmup x10
Arm 1/2 circles
Arm swings
Bar dips
Air squats
Pull-ups x5
OHSQ 3#PVC
OHSQ 20#

Crossfit WOD

Sunday 070422
Overhead squat 3-3-3-3-3-3-3 reps

45-45-55-55-65-65-75
-------------------------------------
Extra:
Run 400m (7.0 TM speed)
Decline 1/2 bench situps x20
Run 400m (6.7 TM speed)

Stretch

Daily Total pull-ups:14
Sets: 5-4-5


Comments: Wanted to get a vid of my OHSQ, but my wife had to study. Maybe next time. Think I'm going to start a Burgener squat program tomorrow.

ericg
04-23-2007, 07:07 AM
Great job with the WODs. What is the Burgener squat program?

muscleup
04-23-2007, 09:46 AM
Great job with the WODs. What is the Burgener squat program?
Thanks Eric.
Try this link (http://www.mikesgym.org/programs/uploads/burghatchsqt.xls) I'm starting the Burgener tab in the excel spreadsheet.

muscleup
04-24-2007, 10:42 AM
Warmup
Arm swings
Air squats x10
Bar squat x10

95x5
115x5
135x3
155x2
175x3 x10 (3 reps, 10 sets 75% 1RM)

Total pull-ups:11
Sets 7-4

Comments: Day 1 of 12 week squat program. Mon is Back sqts, Thurs is Front sqts.

ericg
04-24-2007, 02:12 PM
Good stuff. Interesting program, will be cool to see your results. Are you going to be doing any CrossFit on the other days?

muscleup
04-24-2007, 04:38 PM
Good stuff. Interesting program, will be cool to see your results. Are you going to be doing any CrossFit on the other days?

Yep, I will still be doing crossfit on a regular basis. I was going to do the WOD in a second training session yesterday, but I wanted to make sure those squats didn't ruin me for the rest of the week. My legs feel fried today, but I'm still going to do thrusters/pull-ups tonight.
Kinda use the metcon work as a little "active recovery". Hopefully my plan doesn't backfire on me.
I picked the squat program basically to just get me squating on a more regular basis. As you can tell from my journal, I have quite a few weaknesses. I figured if I started with the squat, it would at least have a positive effect on my cleans/snatches/deads, and I can gradually work in shoulder press and bench press but ultimatly concentrating on the squat and the WOD's for the next couple months.

muscleup
04-24-2007, 09:23 PM
Warmup x10-20
Arm 1/2 circles
Arm Swings
Muscle snatches
OHSQ
Jump Shrugs

Crossfit WOD
"Monday 070423
For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups"

Scaled:
30 PVC Thruster (5' 1&1/2" thick)
30 Jumping Pull-ups
20 PVC Thruster
20 Jumping Pull-ups
10 PVC Thruster
10 Jumping Pull-ups
Time: 6:29


Comments: Garage session.

ericg
04-25-2007, 11:27 AM
Nice metcon work bro, fast time!

Plan sounds great. Cant wait to see your "results".

muscleup
04-26-2007, 10:14 AM
"Rest Day"
Total pullups: 22
6-6-6-4

My left forearm has had a nasty ache after I finnish each set of pullups. Feels like shin splints in my forearm. Maybe forearm splints?
It mainly hurts when I use a Pronated grip. I think I might be stressing it while trying to kip by swinging too much. My attempt at kipping still looks like I am having a seizure...
I might lay off the pullups for a couple days, or try feet elevated beginner pullups and see how the arm feels.

muscleup
04-27-2007, 09:19 AM
Warmup x10
Arm/Leg Swings
OHSQ 3#PVC
Air Squat
Push-ups
Muscle Snatch
1/2 bench Dcline situps hand to floor

Front Squats 80% 1RM 10x3 (sets/reps)
Bar x10
65 x5
75 x3
95 x2
110 10x3
Time: 11:51

Crossfit WOD
"Thursday 070426
30 Muscle-ups for time"

Scaled:
40 Beginner/Jumping pull-ups (UGLY)
40 Bar dips (10-5-5-3-2-2-3-2-2-2-2-2)
Time: 9:47

Comments: I estimated my F.Sqt 1RM to be around 135#. That was a bit low. I will have to adjust the weight next thursday and try to find my F.Sqt 1RM. My forearm still felt achy while doing beginner pull-ups with a pro grip. I switched to Jumping for the last 10 reps, and it felt a little better. My dips were laughable, but I refused to go to the bench dip, so I strugled through sets of 2 until I hit 40.

ericg
04-27-2007, 11:23 AM
Nice squatting and WOD. Keep up this intensity bro!

muscleup
04-28-2007, 12:42 PM
Warmup
Run 400m
x10:
Arm/leg swings
OHSQ
Dips
sit-ups

Crossfit WOD
Friday 070427
Complete as many rounds as you can in twenty minutes of:
65 pound Hang squat clean, 12 reps
7 Pull-ups

Sub:
45 pound Hang squat clean, 12 reps
7 Jumping/Pull-ups (tried to split jumping with dead hang doubles/triples)
Time: 18:57
Rounds: 7


comments: this wod was done at 10:30pm...and i needed to get up at 6am to go to the saint louis crossfit epilepsy fundraiser and compete in the team challenge...i realized at about 18:57 into the wod that it might not be the best idea to be doing this :scratch: oh well...

@eric- thanks bro

muscleup
04-28-2007, 06:37 PM
Team Challenge for Epilepsy, Sponsored by Crossfit Saint Louis

Teams of 2, highest score on each station is counted towards total
2min work / 1min rest of the following:
http://webpages.charter.net/ms80/teamscores.jpg

i started at the squat station...i hit 84 squats in 2mins, but that was the begining of the end for me...hit the rower next and got 32cals and then proceeded down the list being terrible at pretty much everything else.

My wife and i were team 'F' and finished in last place, but our conditioning is our weakest point, and this event was all about conditioning, so a bunch of middle aged ladies that are used to running 5-10Ks on a regular basis smoked us.

I also didn't try to pace like I should have..getting close to 50 on each station would have been a better plan of attack instead of burning myself out on the first 2 stations...1st crossfit event & mistakes noted.

Here is a picture of the participants and volunteers:
http://webpages.charter.net/ms80/fundraiser_005.jpg

muscleup
04-30-2007, 03:43 PM
Warmup
Bike 4min
x10
situps
air squat
x20
back ext
dips

OHSQ x5

MON
back sqt
WEEK 2 10X3 78% 1RM = 184

bar x6
95 x5
115 x2
135 x1
155 x1
175 x1
185 10x3 (sets/reps)
time: 22:50

Comments: my legs were still tight from the weekend, but i warmed up slow and made it through. I just realized that anything I squat from here on out is a PR for me. I've never squated #185 for more than probably 2 reps, and today I went through 30 reps total.

I'm not sure 22mins was too long or not, but I was trying to pace so I could at least make it through the entire 10 sets.

A buddy of mine was at the gym and I had him watch my form on my 9th set. He said my depth was awesome, and everything looked solid.

Today's crossfit HQ WOD will be completed tomorrow.

muscleup
05-02-2007, 04:52 PM
warmup
arm/leg swings
squats
OHSQ
muscle snatches
PVC snatches

crossfit wod
Monday 070430
21-18-15-12-9-6- and 3 rep rounds of:
1 1/2 pood Kettlebell swing
Pull-ups

sub
water jug for kettlebell
jumping pull-ups
time: 13:07

comments: garage session

muscleup
05-03-2007, 09:36 PM
warmup (sets/reps)
situps 2/10
back ext 2/15
bar dips 2/10
leg/arm swings 1/10
OHSQ 1/10

Week2 THUR
front sqt
10x3 83% 1RM= #146

45 x5
95 x2
115 x1
135 x1
145 10/3 (sets/reps)
Time: 16:00

Crossfit WOD
Push press 3-3-3-3-3-3-3 reps

95-95-105-115-120-125-125
Time: 13:07

Comments: Squats felt good...wrists were kinda bothering me tonight...by the time i got to the push press, my left hand pinky finger was going kinda numb....no big deal...left forearm and left lower leg still has an ache feeling sometimes...prolly do deads+situps tomorrow night.

muscleup
05-05-2007, 01:02 PM
warmup
bike 5min
back ext 2/15
bar dips 2/10
leg/arm swings
OHSQ 1/6
air squat 1/10

Crossfit WOD
Wednesday 070502
For time:
225 pound Deadlift, 21 reps
30 Glute-ham sit-ups
225 pound Deadlift, 15 reps
20 Glute-ham sit-ups
225 pound Deadlift, 9 reps
10 Glute-ham sit-ups


Scaled:
Wednesday 070502
For time:
185 pound Deadlift, 21 reps
20 decline sit-ups
185 pound Deadlift, 15 reps
15 decline sit-ups
185 pound Deadlift, 9 reps
10 decline sit-ups

Time: 10:01


Comments: my cardio sux...that is all.

muscleup
05-07-2007, 02:37 PM
pull-up work

6-4-5-3-2

Total: 20

Static pull-up bar holds

Pro Grip: 30sec
Sup Grip: 30sec

muscleup
05-07-2007, 02:52 PM
warmup
bike 5min
back ext 2/15
dips 8-10
arm swings
PVC #3 OHSQ 6-8
PVC #3 Power Snatch 10

MON
WEEK 3 back sqt
10X3 (sets/reps) 81% 1RM #191



45 x8
95 x2
115 x1
135 x1
155 x1
185 x1
190 10/3
Time: 21:16 (~2min/set)

50lb DB's Farmers walk length of gym x3

Comments: Squats seemed harder than last monday even though it was only a 5lb increase. Still kept the sets within the 20min varience. It was hot as hell in the gym.
I felt myself drift forward a couple times breaking my vertical plane and using more of my whole foot instead of pushing from my heels only. Other than those few times, I was pretty much ATG the entire time with tight form.
My lower left leg is still bothering me while squating heavy. Mostly a nagging ache that is just more bothersome than painful. I notice it a little more often outside the gym lately though. I took some Advil before the gym today to try and maybe aleveate some of the ache, but it was still there. I think I need to run more and just power through the aches and pains. Might go back to the gym late tonight and jog a mile, or run 800m.

muscleup
05-08-2007, 09:03 PM
4 rounds for time of:
Run 400m
20 Box Jumps (20" box)
10 push-ups
Time: 18:27

My wife did:
4 rounds
Run 400m
20 step-ups (10 each leg)
10 push-ups from knees
Time 19:18

Session was done outside in the humidity...everything felt smooth except for breathing. :help:

muscleup
05-10-2007, 09:22 PM
WEEK 3
THUR
front sqt
10X3 (sets/reps) 86% 1RM = 150
Time: 18:27


DB BP
45x2
55x2
65x5

muscleup
05-15-2007, 03:01 PM
WEEK 4
MON
Back sqt
10X3 (sets/reps) 84% 1RM = 200lbs
Time: 23:50

DB Farmer Walks
60's 3/60 (sets/steps)

Pull-up work throughout day;
Pro Grip: 4-4-4
Sup Grip: 5-5-4-5
Total: 31

muscleup
05-16-2007, 11:29 AM
Run 1 mile (Time: 10:02 blah)
25 Jumping pull-ups (broken 10-10-5)
25 Elevated Push-ups (feet on 20" box) (broken 15-10)
Time 14:27

Ran outside in the misting rain last night. It was cold and uncomfortable.
Diet was terrible the entire day, and it showed.

muscleup
05-16-2007, 08:30 PM
3 Rounds for Time of:
Walking Lunges 75ft
35 squats
15 Good Mornings with a 7' 2x4
Time: 10:03

Pull-ups
Pro Grip: 4-4-4
Sup Grip: 5-5-5
Total: 27

muscleup
05-21-2007, 03:24 PM
Push press 3-3-3-3-3-3-3 reps

95-105-115-125-130-135-135

Ordered bumper plates, oly bar and rings over the weekend. The rings should come this week, but the plates probably won't come until next week.

Been doing pull-ups everyday. More on certian days than others. I can almost kip using a sup grip, but still flail wildly with a pro grip and end up over using my wrist/forearm.

muscleup
05-21-2007, 03:32 PM
WEEK 5 MON back sqt
10X3 (sets/reps) 87% 1RM = 205



This session almost broke me down. I ate pretty crappy the last 4-5 days. I removed the front squat portion of the program on thursdays. Squatting heavy like this 2 times a week is dragging me down.

muscleup
05-22-2007, 09:30 PM
50% "Michael"
3 rounds for time of:
Run 400m
25 GM's
25 sit-ups
Time: 12:13

Wife did this one with me. Her time was 15:04.

BCorn
05-23-2007, 11:42 AM
i see your doing crossfit too! cool, i'll be watching your journal. I did the "Michael" workout this morning as prescribed at 18.10 minutes.

muscleup
05-24-2007, 07:48 AM
For Time:
Run 700m
15 Knees to elbows
15 elevated push-ups (feet on 20" box)
Run 400m
12 Knees to elbows
12 elevated push-ups
Run 200m
9 Knees to elbows
9 elevated push-ups

Time: 20:30


I just made this up on the fly. My time sucks, but I hate running, so as long as I made it through without thowing up, I was content. Wife did this with me as well, but subbed step-ups for knees to elbows.

@ BCorn- Thanks for stopping by, and feel free to comment whenever.

muscleup
05-25-2007, 06:27 PM
Here are some pictures of the plyo box project my dad and I completed a couple weeks ago.
Measurements
http://webpages.charter.net/ms80/DSCN0521.JPG
Cutting
http://webpages.charter.net/ms80/DSCN0522.JPG
Screw & Glue
http://webpages.charter.net/ms80/DSCN0525.JPG
Ready for primer coat
http://webpages.charter.net/ms80/DSCN0526.JPG
Primered
http://webpages.charter.net/ms80/DSCN0527.JPG
Dark Green Final.
http://webpages.charter.net/ms80/DSCN0544.JPG

Here are some pictures of my pull-up bar and how it's mounted in my garage:

1" thick galvanized Bar threaded at both ends
http://webpages.charter.net/ms80/DSCN0541.JPG

1" Floor Flange securing bar
http://webpages.charter.net/ms80/DSCN0543.JPG

muscleup
05-28-2007, 11:27 AM
pull-ups
sup grip Max Reps: 10 PB
pro grip 5-5-5-5
Total: 30

Ring work:
Support (seconds): 10-10-10-10-10

Got my rings & my bumper plates/oly bar. Slowly the garage is coming together.

muscleup
05-28-2007, 11:36 AM
Deadlift:

135 x5
135 x5
185 x3
185 x3
185 x3
185 x3
205 x5
205 x5

Deadlift session in the garage with the new weights. Haven't DL'ed on a regular basis in a while, but am going to bring it back weekly into my training.
Finding my 5RM will be first on the list.

muscleup
05-30-2007, 08:35 AM
Ring practice:
Support Holds (seconds) 10-10-10-10

As many rounds in 15min of:
BW Pull-ups x5 (BW = 189)
45# OHS x5
6 rounds in 11:20

My shoulder felt really stressed from the OHS at 11:20 in, so I stopped.
I really need to get my racks soon.
Diet was crap all weekend...I didn't have any energy and felt like quitting before I even got started.

I went tubbing & 4wheeling all day Sunday, and I'm still really banged up. The back side of both knees are bruised to hell along with my calf and tops of my feet. The life jacket I was wearing put nylon burns on the side of both lats, & it's not very comfortable.

BCorn
05-30-2007, 11:06 AM
sounds like you had a painfully fun weekend. nice workouts.

Anthony
05-30-2007, 12:09 PM
Very cool setup ... we'll be doing similar boxes and bars very soon!

BCorn
05-30-2007, 01:29 PM
where did you get the rings? will the box just be used for box jumps?

muscleup
05-30-2007, 02:15 PM
BCorn- The Weekend was exactly how you put it, "painfully fun". :thumbup:
I got my rings from http://www.ringtraining.com/ .
I use the plyo box for box jumps, as well as anything where I want to elevate my feet, or reach the pull-up bar without jumping. Push-ups, ring rows, or jumping pull-ups.

Anthony- Thanks man! Means a lot coming from you.

muscleup
05-30-2007, 10:11 PM
3 rounds for time of:
Run 400m
Thrusters x25 (25lb bumper plate)
Time: 15:59


Ring work
Support (seconds) 15-15-15-15

The humidity made it hard to breathe during this. I was out of gas by the third round, and had to walk a little on the last 200m. Up hill with a head wind wasn't helping much either. Thrusters were broken sets as well...
I usually do metcon around 8-9pm, but today I went at it around 5:30, which was a mistake.

muscleup
06-01-2007, 11:21 AM
Pull-up Kipping practice (nothing to failure):
Pro-Grip: 6-6
Sup-Grip: 6-6

Either I am getting stronger at pull-ups, or my kipping is getting better. Either way, I'll take it.

Oh and my BW is down to 188, so that probably helps as well.

muscleup
06-01-2007, 10:15 PM
"Crossfit Total"

Back Squat:
1. 225
2. 245
3. 265 [PR]

Shoulder Press:
1. 115
2. 130
3. 135 [Fail]

Deadlift (conventional DOH):
1. 295
2. 315 (grip almost failed so my lockout felt weak, still counting this one though)[PR]
3. 315 (grip failed)

Total: 710

I didn't expect my numbers to go much higher than last time I did this on 4/12/07 because I haven't been training SP & DL's on a regular basis. My squat went up 30lbs, but the 265 lift was slow on the way up and probably looked really ugly.

I'm about 1/2 way through the Burgener squat program, which is 12 weeks long. I totally skipped this week (week 6) but will pick it up on Monday with week 7. I also had to cut out the front squat portion of the program because squatting twice a week at 80-90% of my 1RM for 10 sets of triples was really tearing my legs up in a bad way.

I think I am going to add DL's and SP on a bi-weekly basis starting with a 5x5 or 7x3 until the squat program is complete, and then I will rotate squats into bi-weekly and then work on DL triples/singles weekly...and then eventually rotate SP into the weekly sessions.

muscleup
06-03-2007, 08:36 AM
Shoulder Press
45 x10
65 x6
65 x6
95 x5
95 x5
95 x5

Support on rings (sec) 10-10-10

muscleup
06-04-2007, 06:50 PM
WEEK 7 of Burgener squat program
back sqt
10X2 (sets/reps) 90% of 1RM = 210


Yea, I know...:boring:

muscleup
06-05-2007, 10:00 PM
Snatch Practice
-PVC Hang Snatch-
x 10
x 10
x 10

#45 x6
#45 x6
#45 x6

Snatch
65 x3
65 x3
65 x3

Ring Supports (sec)
30-30-30


I took some video of my snatches. The lighting was terrible, but I might post them tomorrow. I need snatch balance practice. My left shoulder is not feeling too great.

9oRf4tewNmE

muscleup
06-06-2007, 09:28 PM
25% "Angie"
For Time:
25 pull-ups (10-3-2-3-2-3-2)
25 push-ups (15-10)
25 sit-ups (15-10)
25 air squats (15-10)
Time: 7:13

Next time I do Angie, I will try a 40% or 50% but leave pull-ups at 25%.

Really been slacking on metcon work. tuttut

muscleup
06-10-2007, 09:45 AM
30-20-10
65lb SDLHP
Elevated push-ups
Time: 16:10

Too much rest, not enough work.

muscleup
06-10-2007, 01:29 PM
Deadlift
205
205
205
205
205

Practiced mixed grip.

muscleup
06-14-2007, 07:54 AM
"Elizabeth"

21-15-9 reps of:
Clean 135 pounds (Sub; 45lb Hang squat clean)
Ring dips (Sub; jump to support on rings, bottom ring height = armpit lvl)
Time: 11:21


Clean broken sets: [7-7-7], [5-5-5], [6-6]
Ring Jump to Support broken sets: [10-11], [5-5-5], [6-6]
I acidently did 21-15-12.

muscleup
06-15-2007, 01:00 PM
Complete as many rounds in 15 minutes as you can of:
10 Double-unders (Sub; Tuck Jumps)
10 Burpees
10 Box Jump
10 ft Rope climb, 1 ascent (Sub; Towel pull-ups feet assist)
Rounds: 4 :(




I attempted this session at 10am outside and in the garage. The humidity was rough and I probably lost 5lbs of water from sweating so bad.