Did some windsprints for HIIT tonight instead of lifting. I am going to try 2x a week lifting and start with 1x a week HIIT. Did 5 jogs mixed 5 sprints. I feel like crap. But I want to drop some fat.
Good luck with the switch. I think you'll find the conditioning will pay dividends beyond just the fat loss. If you want a list of short-intense conditioning workouts let me know, I've got a ton of them on a spreadsheet.
edit: just posted the spreadsheet in my journal if you're interested
135 x 8
135 x 7
Hadn't done these in a while. I am giving the chin up practice a rest so these will be my lat work and my deadlift warmup
255 x 12
Felt easy, just ran out of gas. Blah.
bar x 10
65 x 5
100 x 2 x 5, 100 x 9
Been a couple weeks since I did these. Tried and failed on 10. Good effort on these just bad strength :tuttut:
No neck harness tonight, short on time. I really flew through this one.
solid work, very efficient
Fine effort there Paul.
where'd you go?
some warmup sets
I'm finally seeing the result of not lifting consistently. 7 reps at the end was pretty pathetic. Need to get back into it.
some warmup sets
Same here. MWF just isn't working for me anymore, I think I might try W-F-Sun.
No curls or neck harness tonight. Need to get back my consistency before I throw in the additional work again.
you'll figure it out, good job getting back in there
Good idea changing up the days. having an extra rest day in there may help a lot.
Do whatever you need to do, change it up and go different routes to get where you need to go.
I have no idea if any of my old buds on WBB are still around but hey it's worth a shot.
I'm not totally sure of my max on everything right now.
Squat - 315 but I need to max again
Bench - probably right around 205-215, it still sucks
Deadlift - 400
Front Squat - 225 as of this morning
BW - ~220 lbs. and falling
I've been doing Crossfit for the last 3.5 months. I know a lot of people hate CF, and that's ok. I am having a blast with it. I've lost 20 lbs of fat, my bloodpressure is down after being at Stage 1 Hypertension, and working out with others is a hell of a lot more fun than by myself. One of the owners at my gym has a Westside Barbell PL cert so we actually do a fair bit of strength and power training.
800m warmup run
Front squats - 95x2, 135x2, 185x2, 205x2, 225x1 (PR, serious grind)
AMRAP in 30 minutes:
40 air squats
Made it through 3 rounds +200 meters. I hate sit-ups.
Good stuff in here. I really enjoyed my almost 3 years at a CF affiliate. The group atmosphere was great. Get this journal going so I can see what I'm missing out on and how bad my conditioning has gotten.
Thanks mrelwooddowd. It's been a lot of fun.
four rounds on obstacle course (this was supposedly a warm-up, felt like a workout to me)
Barbell Complex: 3 rounds of
2 power cleans into front squats
2 power clean-and-jerks
4 power cleans
Used 95, 95, and 135 lbs. 135 was a grind.
Workout: "Karen", which is 150 10 ft. wallball throws using a 20 lb medicine ball. For an example, watch this: www.youtube.com/watch?v=z7Yiu8JDXIU
275x2, 315x2, 335x2, 365x2, two singles at 385
5 rounds for time:
7 box jumps to 30" box
7 handstand push ups
Completed in 6:12.
Legs are still aching from Karen. I have a 5K tomorrow morning.
What was your Nancy time? Last time I did it was a couple years ago and it took over 12 minutes..lol
And I still can't do a HSPU
Oh and call me Pat if you want. My username is stupid..lol
Props on the crossfit, that stuff ain't no joke, level of conditioning is off the chain.
Keep on with it man, glad to see you resume things in here...will be back from my break shortly.
Saturday - ran a charity 5k in 27:46. I'm happy with that.
Squat doubles: 225x2 245x2 265x2 275x2 300x2 - these felt pretty good.
For time: 50 burpees, 500m run, 50 burpees - finished in 11:18.
Good job on that Burpees/run. Back when I was in better shape I'd really have had to push it to do that in your time. I'm gonna do a 5k race in about a month. I'd like to get it under 27. 27:04 is my best. I'm running more now than ever though so we'll see.
I actually meant to ask your Karen time. I can't Rx Nancy either..lol
Oh my Karen time was not good. 15:18 using the 20 lb ball. Good luck with your 5k, I'd never done one officially before and was really ready to be done after about 4200m.
Ugh my Karen time was over 15 minutes. I don't think I'll get there this year but I'd like to eventually run a sub-25 min 5K. Good luck next month.
Finally got a bike ride in today, 8 miles to work and 8.5 home this afternoon (different routes obviously).
About 2 months ago me and two other guys at the gym started a 100 day strict push-up challenge. We are up over 60 push-ups per day now. I've done 1830 over the last 60 days. Only 3220 to go :thumbup:
Weight was 220 this morning. It was 216 on Saturday. Meh. My goal is to be sub-200 before I turn 30 in March 2014.