Thursday 090723

1k Row warm up then…

Two for one;

7 Rounds
205# Dead Lift
Run 400m

27:00

Tuesday 090602

Not sure why it seems so hard to be disciplined about this… I used to love to come out to the garage and workout. Now it’s like I have no motivation whatsoever. Buggers…

Deadlift 15-12-9 @ #185

Row 1k

Monday 090504

Deadlift 18-15-12

#190

Monday 090427

Starting with the 12 week beginner program to try and get back on track. Today was Dead-lifts.

15, 12 and 9 at #185

Saturday 090425

Deadlift 1-1-1-1-1-1-1 reps

225 across the board. Easing back into it.

Tuesday 090127

Warm up was bench press workout at the 190 level:

12×110
12×110
10×115
8×125
8×125
10×115

Then:

“Mr. Joshua”

Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

Heavily subbed this one to look like:

Row 500 meters
30 Roman Chair Sit-ups
205# Deadlift, 15 reps

Time 23:47

Really struggling to find time to work out. Got my hours cut back at work (thank you sub-prime mortgage recession creators) to 36 hours a week, and I seem to have less time than when I was working 40+…

Sunday 090104

Deadlift 3-3-3-3-3 reps

225-235-245-255-275

Dead-lifts are not coming along as I’d like. On one freakish day I was able to do 295#, but have struggled to do 275# since. I rechecked my form and found some issues and corrected them, but although that has helped, 275# is unreasonably difficult.

I seem to have come to that crossroad of either continuing on this current path of CrossFit only or getting a little more specialized and working on specific areas. I’ve read about some hybrid programs like CF on day one, Starting Strength the next day and flipping back and forth…

hmmmm…

Sunday 081221

Mike’s Tabata

It was a very rare moment at the newly named, “Joe’s Gym” as so dubbed by the early Christmas present I got from my 6 year old son in the form of a t-shirt with a barbell and the above name embedded on the front. There were three of us (My old partner Mike, a local high school teacher and myself) crowding the garage gym with three kerosene heaters blaring to keep it at a balmy 50°F while the outside temp never went above 10°F. It was 3° when I went out at 10am to fire up the heaters, and when we closed shop around 8pm my temp gauge in the carport read -2°. yes, that’s a minus sign in front of that 2. So much for global warming. (To clarify, we didn’t spend 14 hours in the gym, there was lots of eating, talking and football watching going on all day)

Anyway, with the limited quarters and absolutely no way we could do any running, Mike devised a tabata routine with 3 stations; bench press, dead-lift and pull-ups. Eight rounds at each station and then rotating to the next station for eight more rounds, etc.  Dead-lift was set at 205#, Bench Press was 155# and pull-ups of course was your body weight. In tabata form, you “work” for 20 seconds and rest for 10, never stopping until in this case all 24 rounds had been completed.

I started on the pull-up station first, which was good to be fresh there as it’s my weakest of the three. I went to bench press next and after the first set, quickly realised I couldn’t do 155# and lowered it to 135#.

My results were as follows;

Pull-ups: 44
Bench Press: 23 (with lowered weight)
Dead-lift: 26
Total = 93

I didn’t do too bad, but had the cheat of a lowered bench press. I know without any hesitation that I performed much better than I would have if I had done this alone. Saving face with two other males in the room is a great motivator for moving heavy loads farther and faster.

Friday 081219

What a week! I haven’t been this stressed out since basic training hell week. The new job is overwhelming to say the least. It will get better, but I was thrown into a hurricane. I haven’t slept well and have not wanted to do anything but roll up in the fetal position and whimper.

It will get better and I will be glad that I went through this time to get a good foundation as quickly as possible. But in the stress of it all, my eating and workouts have suffered greatly. Here was tonight’s attempt at getting back on track.

RX’ed

Three rounds for time of:
24″ Box jump, 50 reps
185 pound Deadlift, 21 reps
30 Pull-ups

Scaled this way back to;

20″ Box Jump, 30 reps
185lb Deadlift, 14 reps
20 Pull-ups, Blue Band Assist

Time 22:28

Sucking wind and feeling the stress.

Missed a great deal on a treadmill that had been on craigslist for nearly a week. Called the gal who owned it and she said she had hardly had any calls, let alone lookers. So made an appointment for the next day to go over and look and before I went to bed, she emailed me and said someone stopped by and gave her full asking price and hauled it away.

DOH!

Tuesday 081216

Five rounds for time of:
275 pound Deadlift, 5 reps
10 Burpees

Subbed 225lb deadlift…

13:27

Start new job tomorrow, may do the split jerks in the morning since I don’t have to be there until 10am.

…maybe