It's been awhile since I've been active on the forums. I figured why not start a journal again for fun, motivation, suggestions, etc.. My training is pretty basic these days. I try to keep a balance of strength, conditioning, and mobility. I usually train 4-5 times a week with 2-3 days including some type of conditioning or crossfit wod. Currently not following any "program" in particular.
Current stats: 30yrs old, 5'11", 185lbs, 10-11% bf.
Back track here a bit.
Hill Sprints 175m x5 with 3min rest
Walk 15mins to cool down.
I've recently started doing these. The hill is a monster so the top becomes more of a slow jog. Next time I'll probably do 100m x10.
Bench Press 5x3
160, 170, 180, 190, 200
Barbell Row 4x8
135, 150, 165, 175
6, 6, 6, 5, 5
Neutral Grip Chins
8, 8, 8, 7
Haven't done much benching lately so I'd like to build that back up. Really trying to get my ring dips up to 3x10 but they are tough!!
Last edited by ELmx479; 09-17-2013 at 01:51 PM.
Good deal on the nice and varied training, glad to see the update.
1 1/4 Back Squat 5x3 (with belt)
Bulgarian Split Squat (with DB's)
Single Leg Calf Raise
4x10 each leg
AbMat sit up
Felt pretty good on the squats. I've only done the 1 1/4's a few times so far. For anyone not familiar with them you basically squat full depth, come up 1/4 of the way then back in the hole and up. That's one rep. Tightness is a huge factor with them as they help building power out of the bottom position.
Lots of upper body mobility stuff
3x5 @ 115 tech work
20min AMRAP of:
5 strict pull ups
10 push ups
15 air squats
13 rounds + 5 reps (395 reps total)
5:00 (cool down)
I've been doing mostly stict pressing lately with a belt. My push press needs even more work so I'm going to focus on them now without using a belt and work on keeping my core tight, rib cage pulled down.
It's been a few months since I've tried Crossfit Cindy. Last time I got 12 rounds so I was happy to hit a PR on that. Push ups are still the down fall on that one.
Last edited by ELmx479; 09-15-2013 at 05:19 PM.
Power Clean 6x3
3 rounds of 500m row, 12 bw DL's, 21 box jumps @21"
Overall I'm happy with today. Still working on getting my power clean technique dialed in. Tomorrow will just be a rest/mobility day.
Overhead Squat 5x5
105x3 lost focus & tightness
Front Squat heavy single then 3x3 @ 85% (w/belt)
Hill Sprints 100m X10
Overhead & Front Squats are still fairly new to me but there coming around. Form is solid, just need to build up the strength.
Bench Press (work up to heavy single)
7, 7, 5, 6, 5
Run 1 mile
Run 1 mile
5:00 (cool down)
Decided to hit some singles on bench since my elbow felt good during the warm ups. (I had surgery on it back in 09). While 225 @185 bw is nothing to write home about I can't complain considering the issues I've had over the years.
My goal was under 23mins on that metcon but I started to slow down after 12-1300m on the row and the beginning of the 2nd mile was sloooooowww.
Last edited by ELmx479; 09-20-2013 at 08:24 PM.