What's your strategy for Cindy? Do you go all out from the start or what?
Fuck, fight, or hold the light.
Nothin special today.
5x5 Strict Press
Worked up to 115 for a couple sets. Easier than I expected but I've been working on my press and push press.
Otherwise, some ring dips and banded KB swings, jump rope and situps.
Very unmotivated today..
I do 1 minute strict for the first 13-14 and then kick it at the end and go to failure. The key is to hold yourself to that one a minute. It's hard at first because you have a lot of free time at the end of the set to just walk around, but it pays off in the end. I can almost guarantee you'll see a 1-2 round PR at a minimum if you'll work on your pacing.
Fuck, fight, or hold the light.
Thanks man. I'll give that a shot. Gotta get my pushups in shape!
5K yesterday. PR'd at 27:03 and gots me a trophy for 2nd place in the age 30-39 group..lol
I could tell the little Post-WOD 1 mile runs a couple times a week made a significant impact. Gonna try to kick those up to 2 miles and run another race soon. . A special soundtrack also help. Alternated badass motivating songs and good energy/pace type songs.
Mudvayne -Not Falling
P.O.D. - Will You
Pantera - Hellbound
Mudvayne - Dig
Eminem - first track on new album
Devildriver - Dead to Rights
Machinehead - Locust
Last edited by Patz; 09-18-2011 at 11:45 AM.
12 KB swings
9 Box jumps
6 rounds + 10 situps
Felt OK. Those are all decent movements for me. My kip was a little sporadic but still improving.
After that, did 4 200m rower sprints alternated with 4x400m runs.
Thanks fellas. I'm really trying to step it up all-around. My score yesterday held up surprisingly well too.
Front Squat 1x1x1x1x1x1 1RM attempt on last 2.
Short on time so no run, but knocked out 112 Double Unders (PR) on fatigued legs. 2 PR's today though. Feels good.
Last edited by Patz; 09-21-2011 at 07:21 AM.
3 Muscle Up (or 6 pullup, 4 ring dips for me)
5:46. Not bad. Not great.
15min rest then
6 Deadlift @ 225lbs
7 Burpee Pullups
10 KB Swings @ 53lb
200 meter run
Got 4 rounds + 6 deadlifts.
LOL...just stop thinking of it as a pullup. It's not a sub for a dead hang. It's its own movement with its own purpose.
It's like a concept 2 rower vs cable rows.
There's lots of runs up to about thanksgiving. I might get one or two more in before I go hibernate..lol
We have a website for all the tri state area races. You've probably got at least one site like that.
20 Push Press @ 75lbs
20 Knees to Elbows
20 Med Ball Cleans @ 20lbs
20 KB Snatch (53lb. 10 per arm)
40 Double Unders
Time cap was 35:00, then moved to 40:00 mid-workout.
I got capped with 14 snatch and my double unders left. Brutal, brutal, brutal.
I'm disappointed that I got capped. Med ball cleans and snatch took me FOREVER. My legs were feeling the 105 squats and 30 deadlifts from yesterday. Sweat was soaking right through my gloves. Chalk barely helped. Just a rough go of it in-general.
Great seeing you go at it, brutal stuff indeed dude.
6 x 250m Row
Times were 45,47,49,44,53,59 seconds.
Not a ton of energy today. Rowing is usually one of my strong points. I had to race a guy to muster up the strength for the 44 in round 4.
Did 60 total hand release pushups between the 250m attempts. Pushups are improving.
Ran 400m and got cramps so I called it a day and hit the shower.
Looks real nice bro, all that would kill the average guy.
Pull-ups, every minute on the minute, a pullup for each minute. 1 in minute 1, 2 in 2, 3 in 3, etc, until you fail to get enough in that minute.
Got 11 minutes plus 9 reps of minute 12.
My kip is so jacked since the wedding and vacation. I went from 12 unbroken back then to 2 at a time at best. Very frustrating. After that, did some double unders and situps. Didn't get my run in because of some construction.
****I was complaining about my 5 years of nonstop back pain (not a single pain free day) and a physical therapist friend suggested my problem (based on symptoms) could be a stuck facet joint and recommended a PT to check into it. In the meantime, he applied some kinesiology tape to aid in the recovery. He's new to the tape and interested to see if it has any effect. Kinesiology is one of those unproven things so this is kind of a trial for him. Hopefully if it works and the PT is successful I'll be relatively pain free. I can't even remember how that feels (or DOESN'T FEEL). it hinders my performance in EVERYTHING.
First time I used kinesio tape was at least 5 years ago and it was also for my back. Helped quite a bit and I was able to buy it on my own and have my wife put it into place for me.
BTW, the thing that helped me the most with my back was heavy, basic powerlifting type training. At one point I had daily back pain for about 3 years and even had to get an epidural for it. Can't remember the last time it hurt
Last edited by StLRPh; 09-28-2011 at 08:39 AM.
"Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
My blog: http://mattsdailyjournal.wordpress.com/
My Journal: http://www.wannabebig.com/forums/sho...88#post2271988
Cool. I hope it helps relieve some of the pain while I search for the cause. I wish powerlifting helped..lol it actually feels WORSE if im lifting, which ive done regularly the past year at crossfit in addition to 3 of the 4 years leading up to joining xfit. That gap year was the most pain free but it still hurt.
My PT friend seems pretty confident that one of my facet joints is stuck, causing everything to tighten up on that side in addition to the sharp pains I get when moving certain ways. I'm gonna go see a recommended PT that is experienced with spinal stuff. I'm hesitant to see a chiropractor because I don't want to be told my whole body is out of whack and end up on some long-term plan without addressing my immediate and primary concern. I also want the ability to maintain the fix ling-term in my own and without indefinite chiro appointments to keep everything right.
Last edited by Patz; 09-28-2011 at 01:19 PM.