Monday, December 31, 2012

This 'n' That

An interesting bit about stretching from T-Nation today and an interesting bit about foam rolling. Other than that not much to report. I have switched to 20 rep sets for the next month because the indoor rowing race is on February 2nd.

Elliptical 5 minutes
Dead lift 1 x 20 @ 155
Press 1 x 20 @ 50
Row 3K  Time 14:22.8/ Avg pace 2:23.8/Avg Sr 22
It seems as though 2:20 to 2:25 is my pace for longer rows.
Swings 3 x 10 @ 45
Pull ups 3/2/1/1
Ab Wheel 3 x 10

Friday, December 28, 2012

Easy Week

I am being a slug this week. Not doing much of anything.

Elliptical 5 minutes
Goblet squat 3 x 5 @ 25
Back ext. 3 x 10
Push ups 3 x 5

Stair thing 10 minutes

...and that is all.

Monday, December 24, 2012

...and The World is Still Here.

I guess the Mayans got it wrong. I have been mucking around a lot lately and I missed 2 squat days in as many weeks. I have not been rowing because the rowers are so fucked up at 24 hour fitness. Now a friend has opened a crossfit gym in Claremont and he said I could come in and row and lift so I might back out of  24. Here is a good article on intensity from the 8 Weeks Out website

Elliptical 5 minutes
Press   5 @ 45/5 @ 52.5/3 @ 62.5/5 @ 80/3 @ 90/1+ @ 100 (got 3)
Dead lift   5 @  117.5/5 @ 145/3 @ 175/5 @ 217.5/3 @ 245/1+ @ 275 (got 3)

Did the pull ups and dips on the assist machine today just to get some higher numbers in.

Goblet squats 3 x 7 @ 40
Pull ups 10/8/6 @ 140/125/110 pounds of assist
Dips 10/8/6 @ 140/125/110 pounds of assist

I was going to do the stair thing again but I just didn't feel like it. I thought that there may be some sadness at leaving the 24 because of the people I met there but I didn't experience that at all.

Thursday, December 20, 2012

17 Hours

Only 17 hours from now and we see if the Mayans had it right.

Elliptical 5 minutes
Bench press 5 @ 65/5 @ 80/3 @ 95/3 @ 112.5/3 @ 127.5/3+ @ 142.5 (got 8)
Stair thing 7 minutes (hard as I have not been doing it)

...and out.

Monday, December 17, 2012

A Week Off Kills

I took a week off and I am still recovering from it. The workout this morning was sub par. I did not feel good.

Row 5 minutes
Press 5 @ 45/5 @ 52.5/3 @ 62.5/3 @ 72.5/3 @ 85/3+ @ 95 (got 6)
Row 3 K 12:35.1 Avg pace 2:05.8 Avg SR 22
A little off last week but I took this one slower
KB swings 3 x 10 @ 40

I should have done goblet squats today instead of swings but oh well.

Friday, December 14, 2012

Beating Myself Up

Tried something new on my assistance exercises and it plumb tore me up. See below for details. Here is another good article from Jim Wendler. I might give this a try in the near future.

Foam roll
Row 5 minutes
Bench press 5 @65/5 @ 80/3 @ 90(should have been 95) 5 @ 102.5/5 @ 120/5+ @ 135 (got 10)

Row 10 x 200/1:30 RI/At or below race pace
Avg pace 1:42.2/Avg SR 29

The new thing I tried:
5 rounds for completion of
KB swings 10/9/8/7/6
Pull ups 5 x 1
Push ups 5 x 5
Done as a circuit ie: 10 KB swings/1 Pull up/5 Push ups etc, etc.

Peace Out

Wednesday, December 12, 2012

9 More Days

It is only 9 days away from the end of the world according to those who believe in the Mayan calendar end date. I personally believe that they just ran out of paper and no one was available to go to Staples.

jFoam roll
Row 5 minutes
Dead lift 5 @ 117.5/5 @ 145/3 @ 175/5 @ 187.5/5 @ 217.5/5+ @ 245 (got 10)

Row 3,000 meters @ race pace + :15
Time 12:04.5
Avg pace 2:00.7
Avg SR 23
A little off pace but not much.

Goblet squat 3 x 5
Back ext 3 x 5
Straight leg raises 3 x 5

Tuesday, December 11, 2012

Well It's About Time.

If you haven't figured it out I have been gone for a while. Went to Paso Robles, Santa Cruz and Compton and worked for a week. This further cemented the idea that work is overrated and undesirable. Had a lovely time at Crossfit Paso Robles. Sonjia and Ryan are the friendliest people I have met in the recent past so if you ever get out that way definitely stop by and say hi and get a workout in.
In workout news there is a site called Black Iron Beast that has a Wendler 5/3/1 calculator that will allow you to put in your numbers, choose your preferred workout and calculate a months worth of exercises. Makes the process really easy.  
And now on to the important stuff (me)

Foam roll - IT band, hamstrings, quads, calves and upper back.
(a free e-manual from Mike Robertson on foam rolling and self myofascial release)

Row 5 minutes
Press 5 @ 45/5 @ 50/3 @ 60/5 @ 65/5 @ 75/5+ @ 85 (got 8)
I have decided to do the lifting first then the rowing then the bodyweight stuff because if I leave the rowing for last sometimes I don't do it.

Row 5 x 500/2 minute RI/10 seconds over race pace
Total meters 2500/Avg pace 1:54.2/Avg SR 25

Kb swings 3 x 10
Pull ups 3 x 3
Dips 3 x 1 (that's all I can do right now)
These were done on 1:30. ie KB swings at the top, pull ups at 1:30, dips at 3:00 and so on until all the sets were done

This felt really good and I am glad to back in the gym.

Monday, November 26, 2012

I'm Here Than I'm Not

I will be posting on Monday, Tuesday and Wednesday this week than I will be out of town and out of touch until next week Wednesday.

Goblet Squat 2 x 5
Press 5 @ 45/5 @ 55

KB Swings 3 x 15
Pull ups 3 x 3
Push ups 3 x 10

Tabata Row
Total meters 757/Avg. pace 1:45.6/Avg. SR 32

Got the meters back up on the row. So maybe I'm not getting weaker.
Switched out the back squats for Goblet squats because of some weirdness in my back.

Found a great new site called Everything Strength that is a collection of articles pulled from a variety of sources. One stop shopping. Good fun.

Saturday, November 24, 2012

Sales vs. Results

I went in the back trainer's area at the gym the other day (I had permission) to get the PVC pipe for some stretching. There was a white board back there that had all the trainer's names on it and how much they had sold that week. There was nothing on the board about who had the most improved client or whose client had lost the most weight or whose client had gotten stronger it was all about money and sales. I thought this was sad and pathetic. The trainer's performance is not based on doing good for their clients but on who sells the most. it reinforces, for me, why the big gym chains have such a piss poor reputation among trainers and coaches who value their clients over sales.

DROM + TGU x 2 each side @ 20 lbs = 2 x 5 Windmills each side @ 5 lbs
My left side is far worse than my right flexibility wise and I will be focusing more on that until things even up.
Dead lift 5 @ 45/4 @ 130/3 @ 215/2 @ 245/1 @ 275
The 275 went up real easy
Row 100/200/300/400/300/200/100
2 minute RI

DROM + TGU x 2 each side @ 20 lbs = 2 x 5 Windmills each side @ 5 lbs
Row 3K 14:15.2  AP 2:22.5  SR2 24
Bench 5 @ 45/4 @ 95/3 @ 120/2 @ 135/1 @ 150
Push up 3 x 10
KB swings 3 x 15
Pull ups 3 x 3
as a circuit with 1:30 RI

Been working on the tension techniques described by Pavel in his book Power to the People and I am liking the results. Here is part one of a 2 part article from T-Nation on the book and the theories.

Wednesday, November 21, 2012

2, 2, 2 Posts in One

I had to drive 124 miles yesterday and driving makes me crazy and lazy not necessarily in that order. That is why there was no post yesterday.

Elliptical 5 minutes
DROM + 2 ea. TGU and 2 x 5 ea windmills
Press 5 @ 45/4 @ 45/3 @ 85/2 @ 90/1 @ 100
Goblet squats 3 x 7
Push ups 3 x 11

1 each side TGU + 2 x 5 ea Windmills
Swings 3 x 15
Pull ups 4/3/2
Row 2500 meters
Time - 10:21.4/AP 2:04.2/SR 24

Here is a review of Power to the People by Pavel. I have been incorporating the tension techniques discussed in this book and I would recommend that you look into adding this book to your library. You do have a library don't you?

Monday, November 19, 2012

Less is More, Unless It's Actually Less

The Tabata Rows have been dropping steadily for the last few weeks; 754 meters on the 10th, 743 on the 14th and 733 today. That's kind of mysterious and unsettling and I don't like it one little bit.

Elliptical 5 minutes
DROM + Turkish get up 2 each side @ 25/Windmill 2 x 5 each @ 7.5

Squat 5 @ 45/4 @ 85/3 @ 135/2 @ 155/1 @ 185

Swings 3 x 15 @ 35
Pull ups 4/3/2

Tabata Row - Total meters 733/AP 1:49.1/SR 30

Saturday, November 17, 2012

Is It Saturday Already?

Time flies when you are lazy and shiftless. Yesterday my workout was marginal. 5 minutes on the elliptical, a dynamic range of motion warm up an some power cleans.

100 :20.2/AP 1:41.1
200 :39.7/AP 1:39.3
300 1:02.2/AP 1:43.7
400 1:26.8/AP 1:48.8
300 1:02.9/AP 1:44.8
200 :40.3/AP 1:40.8
100 :19.1/AP 1:35.6

2:00 RI between sets.
The goal was to work on pacing. keeping the 100's between 1:30-35, the 200's between 1:35-40, the 300's between 1:40-45 and the 400 between 1:45-50.
Getting the 100's down is the hardest because there is so little time. I have to learn to come out of the gate a little more forcefully.

Wednesday, November 14, 2012

No Clever Title

It would appear that the bottomless well of cleverness has run dry. Nothing but dust and old bones.

Elliptical 5 minutes
Bench press 5 @ 45/4 @ 70/3 @ 110/2 @ 125/1 @ 145
Goblet Squats 3 x 5
Weighted pull ups 3/2/1/1
Floor Wipers 3 x 10 @ 135\
Tabata Row
Meters 743/Avg Pace 1:47.6/Avg SR 31

...and then I slink away.

Monday, November 12, 2012

Nowhere To Be Found

I looked and looked but could not find a video of the landmine exercise I did this morning. I had originally scheduled  deadlifts, KB Swings, pull ups and back extensions but what, do you think, is wrong with that picture?
Looks pretty hip intensive to me. So I substituted rotational work with the landmine for the back extensions and that felt better.

Elliptical 5 minutes
Dead lift 5 @ 135/4 @ 145/3 @ 200/2 @ 230/1 @ 260
KB swings 3 x 15
Pull ups 3/2/1/1
Landmine  twist 3 x 10
Row 5 x 200 with 1:00 RI Total 1000 meters/AP 1:39/ASR 30

The fricken rower felt like it was going to fall apart and I believe it is because all the assholes who won't spend $10.00 on an ab wheel and instead put a bench by the rower and use the seat for their roll outs.
If you do this STOP right now. Go buy a wheel. I don't want to see you doing this.

Sunday, November 11, 2012

Sunday Sunday

Here I am on Sunday morning. I got up stupid early today about 2:45 AM, screwed around as long as I could and then went to workout.

Elliptical 5 minutes
Press  5 @ 45/4 @ 45/3 @ 75/2 @ 85/1 @ 95

Row 2K  7:58/AP 1:59.5/ASR 23

Goblet Squat 3 X 7
Push ups 3/5/7
Ab Wheel 3 X 7

The row took it out of me this morning and I didn't get enough sleep last night. I went a little lower on the goblet squats focusing on going down slow and exploding up. Maybe exploding is not exactly the right word but it is a reasonable facsimile of exploding.

Saturday, November 10, 2012

Pavel and Maxwell and Dan John Oh My!

I love these guys. I did the Maxwell Daily Dozen this morning. The other day I did some of Pavel's
Fast and Loose movements form You Tube and I just like Dan John and that's why he is there.
BE WARNED! This is some silly looking shit and if you have any self respect you will do this in the privacy of your home.

Dynamic Range Of Motion Warm Up
Squat 5 @ 45/4 @ 85/3 @ 135/2 @ 155/1 @ 175
The 175 went up pretty easy.

Single arm swings 5 x 5 ea. arm 
Pull Ups 3/2/1/1
Plank 3 @ :20 front/1 @ :20 L/1 @ :20 R
The above done as a circuit with a 1:00 RI

Tabata Row Total meters 754/Avg pace 1:46.1/Avg SR 30

A good day at the gym, not too many people there and the workout felt good and strong.

Thursday, November 8, 2012

The World Grows Dark

Not winter by many standards but it is starting to finally cool off in southern California and it brings to mind curling up by the fire with a good book. I went to work out anyway and it was less than stellar.

Elliptical 5 minutes
DB Press 5 @ 20/4 @ 25/3 @ 30/2 @ 35/1 @ 37.5
Pull Ups 3 X 3
Hanging SLR 3 x 5

And that was it. Want to guess how long I was in the gym? After talking  to a friend at the front door and talking to another friend by the pull up bar I was in there for nearly 2 hours. It is my only social outlet.

Wednesday, November 7, 2012

The Lights Are On...

Today I went late to the gym. Got there about 7:30 AM, chatted with my friend out front for about an hour and finally got in and got to work.

Elliptical 5 minutes
Squat 5 @ 45/4@ 75/3 @ 95/2 @ 115/1 @ 140
The 140 went up easy
Swings (decided not to lug the KB into the gym today but to do the swings later at my house)
Push Ups 5 @ 2/4/6/8/10
Ab Wheel 5 x 7
cut the ab wheel back to 5 x 7 because I am still sore from the last time.

Tuesday, November 6, 2012

Just Plain Lazy Is What I Am.

I blew off the row this morning out of sheer laziness and fear of discomfort. I did, however, spend 2 hours sifting rocks out of the garden beds yesterday. so perhaps there is some vindication.

Elliptical 5 minutes
Bench press 5 @ 45/4 @ 75/3 @ 90/2 @ 165/1 @ 170
The 170 went up real easy and that had been my previous max.
Goblet Squats 5 x 5
Weighted pull ups 2 x 2 + 3 x 1 @ 35 
Floor Wipers 5 x 10 @ 135

Friday, November 2, 2012

Where Have You Been? We Missed You.

I am back. Took Wednesday and Thursday off because I wanted to. So I have the new program all laid out. It is a 3 day on/1 day off rotation. I have been reading a lot about over training and recovery and it seems that more often than not the problem is not over training but under training. I have reduce the amount of work I am going to do each day and will row on the 2nd and 6th day. I will probably follow along with the row team training from Front Range Crossfit.


Elliptical 5 minutes
Dynamic Range Of Motion Warm Up
Squat 5 @ 45/4 @ 75/3 @ 95/2 @ 115/1 @ 135
These all went up pretty easy.
Swings 5 x 10 @ 35
Pull Ups 5 x 1-2-1 (regular, neutral, close, wide, regular)
I had to do the wide grip ones by jumping up, holding and lowering down slowly because they are really hard.
Plank 5 x :15/:20/:25/:30/:35 

As an added bonus I traded two 10 pound bumper plates for a 35 pound kettle bell yesterday and I do love it.

Tuesday, October 30, 2012

Foolin' Around

Just kind of goofing in the gym this week and next as I have been way too structured for the last year.

Elliptical 5 minutes
KB warmup 15 swings @ 35/5 Windmills @ 5 x 4
My shoulder seems to be loosening up a lot on the windmills
Farmer Walk approximately 100 yds @ 55
Flutter kick 1 x 10 (4 count)
Hanging knee raises 2 x 5
Back ext. 2 x 10
Bicycle 1 x 10 (2 count)
DB clean and press 1 x 8 @ 25

I took :15 seconds between each of the exercises.

Monday, October 29, 2012

Antagonism 'R' Me

Feeling fairly antagonistic at the gym today. It was set off by some Test Fest Baby (my term for a guy that is way too high on being agro). This guy was doing rows on the landmine attachment with 5 plates on the thing and barely perceptible range of motion and then slamming the thing down at the  end of each set. He was punching the benches and chest slamming the poles and just generally being a dick. I glared at him but it seemed to have no effect.

Elliptical 5 minutes
KB w/u  15 swings @ 35 and 5 windmills @ 5 a circuit of 4 rounds alternating L and R arm on the windmills.

Back squat 5 @ 45/5 @ 65/5 @ 75/5 @ 85
Press 5 @ 45/5 @ 50/5 @ 82.5/5 @ 85
easing back into backsquats and working on a stop at the bottom and then exploding up.

Pull 'n' Squat
5 Rounds of:
Goblet squats 5 @ 27.5
Pull ups          1-2-1 (regular/reverse grip/close grip/wide grip/regular)

Dips 4 x 5 with 110 pounds of assist.

Saturday, October 27, 2012

Just Don't Do It.

I had a conversation with a newly minted trainer at the gym this morning. I was trying to convince him that the world does not need another trainer standing people on bosu balls with 2 lb weights in the name of functional fitness and balance. Gray Cook has a great book called The Athletic Body in Balance that is a must read for trainers interested in giving their clients the best information.
I also told him that the world does not need any more weak people and that if he wants to make a name for himself then make people strong.
This guy is one of those people who, for some reason, thinks that I know something. I shall let him continue under that assumption as people who think I know something are few and far between.

Elliptical 5 minutes
Farmer's Walk 40yds @ 55lbs
DB Clean and Press 5 @ 25
Flutter kick 4 count x 10 (1,2,3,4 is 1 etc)
Farmer's Walk 40yds @ 55lbs
DB Clean and Press 5 @ 25
Hanging Knee Raise 2 x 5
Farmer's Walk 40yds @ 55lbs
DB Clean and Press 5 @ 25
Abdominal Twister 1 x 10 (1,2 is 1)
Farmer's Walk 40yds @ 55lbs
DB Clean and Press 5 @ 25
Reverse Hyper 1 x 10

Squat 1 x 10 with just the bar very slow
Bench 1 x 20 with just the bar also very slow

 Couldn't find a video for the abdominal twister so I will try to explain it: Lie on your back, raise up your torso and your feet, put your hands behind your back then twist and bring the elbow to the opposite knee.

Friday, October 26, 2012

And Now This...

Changing things around some. For the next 8 to 12 weeks I will be doing a more minimalist workout. Try it you'll like it. I was sick Tuesday, Wednesday and Thursday but I'm better now.

Elliptical 5 minutes
Pull 'n' Squat cycle
Goblet Squat 1 x 5 @ 25
Regular Pull Ups 1-2-1
Goblet Squat 1 x 5 @ 25
Reverse Grip Pull Ups 1-2-1
Goblet Squat 1 x 5 @ 25
Close Grip Pull Ups 1-2-1
Goblet Squat 1 x 5 @ 25
Wide Grip Pull Ups 1-2-1
Goblet Squat 1 x 5 @ 25
Regular Pull Ups 1-2-1
These were all done with :15 seconds RI

Dips 4 x 5 with 110lb of assistance
I am using the assist machine on these until my shoulder gets stronger

Swing 'n' Push cycle
Swing 1 x 30 @ 35
Regular Push Up 2-4-2
Swing 1 x 30 @ 35
Diamond Push Up 2-4-2
Swing 1 x 20 @ 35
Dive Bomber Push Up 2-4-2
Swing 1 x 20 @ 35
Wide Push Up 2-4-2
Swing 1 x 20 @ 35
These were done with a :15 second RI
30 swings was a little ambitious so I cut back to 20 on the third set.

I liked this workout. It was hard at times but I left the gym feeling good. Tomorrow I am going to do a Farmers Walk a DB Clean and Press and some ab exercises. I will keep the ab exercises in until my knee stops hurting then I will replace them with Turkish Get Ups..
It's going to be 2 days on/1 day off protocol.

Monday, October 22, 2012

5K Row and Such.

Did a 5K row today and my butt was really sore. Maybe TMI. I have refined the workout some to allow more time for rowing. So I will be doing one big lift each day, one core sort of thing and one work on weakness sort of thing and I am going to do the elliptical for 5 minutes each day because I like it.
The kettlebell warm up has finally solidified and it consists of 2 rounds of 10 swings/5 windmills/10 swings/5 Goblet squats/10 swings/3 turkish get ups.
I do a left side windmill and a right side TGU on the first round and then switch that on the second round.

Elliptical 5 minutes
Dynamic Range Of Motion Warm Up
Front squat 5 @ 50/5 @ 60/1 @ 120

Pull Ups 3 x 4
Plank 3 x :20 second on the Left, Middle and Right
Pull ups and plank done as a circuit.

Row 5K Time 20:42.8/Avg. pace 2:04.2/Avg SR 22

Saturday, October 20, 2012

The Weights are here! The Weights are Here!

My 1 1/4 pound weights arrived yesterday from Rogue Fitness. Now I can make smaller jumps and still move forward. Didn't post Friday so here are the workouts.

Row 500 meters
Bench press 5 @ 75/5 @ 90/3+ @ 165 (got 3)
Dead lift 5 @ 135/5 @ 165/3+ @ 300 (got 5)
Weighted pull ups 3 x 1 @ 32.5
Floor Wipers 3 x 10 @ 135
Row 6 x 500 with 1:00 RI
Avg SR 24

Elliptical 5 minutes
Press 1 x 20 @ 55
Front rack step ups 3 x 6 @ 65 to a 20” box
Back Ext 3 x 10

I like doing the elliptical as it seems to warm up my hips and knees better than the rower and it is weight bearing.

Wednesday, October 17, 2012

What The Hell?

Squats continue to haunt me. Long femurs and a short torso are not the ideal body type for backsquats and front squats seem to be causing knee problems. DAMN YOU SQUATS!
Here is another good article by Dan John.

Row 500 meters
Bench dips  3 x 5
Ab wheel 3 x 10
Row Sprints  10 x 200/2 Minute RI
Avg pace 1:40.2/Avg SR 32/Total meters 2,000

Dramatically improved numbers on this row workout. 7 seconds off the average pace from 2 weeks ago.

Tuesday, October 16, 2012

Why Think?

It occurred to me today that there are a lot of really smart people out there who spend all their time thinking about strength training, flexibility, mobility, injury prevention, conditioning, sport training and all the other aspects of fitness. With this in mind I am free to pick and choose from lots of different protocols all of them proven and assemble them in a way that lets me get the results I need.
I decided to let the folks at Concept 2, who make rowers, do the programming for me. They have a workout of the day that you sign up for and you are sent a short, medium and long rowing workout via e-mail  each day.

Row 500 meters
Push ups 3 x 14
Good morning 3 x 5 @ 50
Row workout (pacing) 5 x 1,000 with a :30RI at 26/24/22/24/26
This was hard and I only made one at the right pace and came close on the others.
1) 4:15.7/2:07.8 pace/25 SR
2) 4:15.2/2:07.6 pace/24 SR
3) 4:35.2/2:17.6 pace/21 SR
4) 4:21.2/2:10.6 pace/23 SR
5) 4:23.8/2:11.9 pace/24 SR 

It will be fun to have different workouts each day and fit them into my schedule. Now I won't get bored.

Monday, October 15, 2012

Surprising Lack

There has been no articles to share lately. All the sites I usually visit have been quiet. So here is the workout for Monday. Saturday was kind of a wash.

Row 500 meters
Front Squat 5 @ 50/5 @ 60/3 @ 110
Press  5 @ 50/5 @ 60/2 @ 110

Pull ups 5/5/5
Plank :30 Front/:15 L/:15 R

Tabata Row
Avg pace 1:47/Avg SR 31/Total Meters 747

I am reaching the upper end of my pressing ability and may switch to a straight linear progression for a while.

Friday, October 12, 2012

Shoulder Dear Shoulder

Weird pain when doing dips today. I stopped. Getting stronger on the floor wipers.

Row 500 meters
Bench press 5 @ 75/5 @ 90/5+ @ 150 (got 9)
Deadlift  5 @ 135/5 @ 165/5+ @ 280 (got 7)
Weighted pull ups 3 x 1 @ 30
Floor Wipers 3 x 10 @ 135
Bench dips 1 x 6 and called for shoulder pain
Tabata Row (4 rounds)

Stinging pain just below my knee cap. It seemed to lessen as I rolled it out.

Wednesday, October 10, 2012

Force Production

Here   is a link to a good article on the importance of strength in your training. If your sport requires X amount of force to be expended that could be expressed as a percentage of the total amount of force you can produce. If, according to the article, you get stronger and your force production remains the same than you are using a smaller percentage of the force you are capable of producing. This will allow you to go faster  as your capacity has risen.
Good stuff.

Row 500 meters
DB press 3 x 10 @ 30
Pull Ups 3/3/3
Ab wheel 1 x 12 and face plant

Row Sprints  10 x 200/2 Minute RI
Avg pace 1:37
Avg SR 33
Meters 2,000.
This is a 10 second improvement over last week on the average pace. So I was either seriously sandbagging last week or I improved a lot in a week.
Thinking highly of myself as I do I think I just improved a lot.

Tuesday, October 9, 2012

Not a Stellar Moment

I stared at the pull up bar. Wishing it to come closer. It didn't budge despite my best efforts. Finally, realizing the futility of what I was doing, I turned and walked away. I also spent a good deal of time staring at benches, walls and floors none of whom seemed inclined to do my bidding. I shall keep you informed as my mastery of inanimate objects improves.

Bike to gym

Split Squat 3 x5
Good morning 3 x 5 @ 45

Row 3 x 2,000 meters/2:00 RI
1) 8:34.8/2:08.7 pace/25 SR
2) 8:31.8/2:07.9 pace/24 SR
3) 8:24.9/2:06.2/24 SR
Total meters 6,000

Monday, October 8, 2012

On and On and On Dear Prudence

Great song that. I was indisposed on Saturday and so did not post. Nothing of note. I have got a little warm up circuit that I really like. I mentioned it before but here it is again:
Windmill 5R
Swings 10
Swings 10
Goblet Squat 5
That is repeated with the windmill and tgu on the left. This gets everything moving and loosened up.

Bike to Gym
W/U circuit
Front Squat 5 @ 50/5 @ 60/5 @ 105
Press  5 @ 50/5 @ 60/2 @ 105 (miserable failure)

Pull ups 6/5/5
Plank 3 x :30 seconds
Push ups 3 x 12

Tabata Row 92/96/95/95/94/95/92/99  758 Total Meters

See you tomorrow.

Friday, October 5, 2012

Listing Heavily To Starboard

If you don't know nautical terminology the title means leaning heavily to the right. This morning was another fine example of Weird Shit That Happens For No Apparent Reason. I got out of bed to close the window and I nearly fell over. I had to hold on to the wall to get into the kitchen to turn on the coffee. I didn't feel dizzy and my leg wasn't asleep or cramped, just couldn't stand up. WSTHFNAR.

Row 500 meters
Bench press 5 @ 70/5 @ 90/5 @ 105

Front rack step ups 3 x 10 @ 45
Push ups 3 x 11
The above done as a circuit

Weighted pull ups 3 x 1 @ 27.5
Floor wipers 3 x 7 @ 135
The above done as a circuit

Felt poorly so I got this done and went home.

Wednesday, October 3, 2012


Negligent in the performance of work or duty. That there is from the Webster's. I neglected to post yesterday and I feel bad.
So here they are.

Row 500 meters
Press 3 x 5 @ 45/55/70
Split squat  3 x 5
Pull ups 3 x 5
Good morning 3 x 10 @ 45
Push ups 3 x 10 
Row sprints 10 x 200 with 2:00 RI
avg pace 1:47.5 avg SR 29

Row 500 meters
Front Squat 3 x 5 @ 45/55/70
DB row 3 x 10 @ 52.5
Ab wheel 3 x 10
Bench Dips 3 x 5
Decide to put in bench dips instead of bar dips because the bar version is really hard on my shoulders.

Monday, October 1, 2012

I Hate Mondays

There is no particular reason I just don't like them. Interrupted sleep, bad diet and a foul mood equals bad workout. I keep pounding that in maybe some day I will heed the call.

Ride Bike to Gym
Turkish get up 3 R @ 12.5
Goblet Squats 5 @ 22.5
Swings 10 @ 35
Repeat with TGU on L

Deadlift 3 x 5 @ 125/165/195
DB press 3 x 5 @ 27.5

Row 3 x 10:00 with 1:00 RI

And that was it for today.

Saturday, September 29, 2012

The Best Laid Plans

Although I kind of knew it would happen my plan to lift in the morning and row in the afternoon lasted all of one day and it was only the plan. I didn't actually row in the afternoon. On to plan B.

Row 500 meters
Front rack step ups 3 x 5 @ 55 to a 20” box
Pull ups 5/5/5
HLR 3 X 5
Push ups 3 x 10

I started working on Dragon Flags today and they are hard. It will be quite an accomplishment for an old guy like me.

Friday, September 28, 2012


"I was on the side of righteousness and, like any fundamentalist, I could only stay there by avoiding information."
Lierre Keith
I read that quote and thought how appropriate for the CF community. Continually denying any information that runs contrary to their beliefs. Continually reducing their exposure to the outside world of health and fitness research, research that proves them wrong.
Here is a link to a great article by Rob Miller who was one of the first professional athletes courted by crossfit to back up their model.

Row 500 meters
Press 5 @ 45/5 @ 55/1+ @ 110 (got 2)
Swings 3 x 15 @ 35
The above 2 were done as a circuit

Weighted pull ups 3 x 1 @ 25
Floor Wipers 3 x 10 @ 135
The above 2 were done as a circuit

Dips 3 x 5 @ 80lb assist

I decided that I would try and do 2 a day workouts, saving the rowing for the afternoon. It will be an attempt to recover more and see if that has an effect on the row times.

Wednesday, September 26, 2012

Failing Eyesight Will Make You Strong

I went looking for a 55 lb dumb bell today. I found one took it back to the bench and did my 3 sets of five with it. As I was putting it back I got a closer look at it, it was 65 lbs. 10 lbs more than I had planned to lift today.
There was entirely too much pulling in the workout so I will be revising for next week to balance that out.
I am going to include Goblet Squats and Turkish Get Ups in the warm up from now on just to make sure I get them in.

Row 500 meters
Push ups 3 x 10
Turkish get up 4 R/4 L
Goblet squat 2 x 5
Done in the following order 
I did 10 push ups, 4 TGU R and 5 Goblet squats
then 10 push ups 4 TGU L and 5 Goblet squats 
and then 10 push ups

Dead lift 5 @ 125/5 @ 165/1+ @ 305 (got 3)
DB row 3 x 5 @ 65
The above were done as a circuit with as much rest as I needed

Pull ups 3 x 5
Ab wheel 3 x 12
The above were done as a circuit with about 2 minutes rest

Tuesday, September 25, 2012

Filling Holes

I added a few Turkish Get Ups into the warm up today. I think I am going to keep that in. The movement really highlights imbalance between my right and left side. So in the interest of becoming a truly balanced individual I will continue on..

Row 500 meters
Bench 5 @ 100/5 @ 115/1+ @ 165 (got 3)

Goblet Squats 3 x 5 @ 30
Pull ups 5/5/5
Good morning 3 x 5 @ 45
The above 3 were done as a circuit and I did regular pull ups, close neutral grip pull ups

Dips 3 x 5 @ 80lbs assist

I slept good last night and that was reflected in the workout.

Monday, September 24, 2012

All In

Bad sleep = bad workout. No big revelation but I am getting tired of not being able to sleep well.

Row 500 meters
Front Squat 5 @ 45/5 @ 55/1+ @ 110 (got 3)
DB Press  3 x 5 @ 30
Pull ups 5/5/5
Turkish Get Up 3 ea side with 12.5lbs. working on form
Push ups 3 x 10

Row 5 x 1:00 on/2:00 off
avg pace 1:42.4  avg SR 30

Saturday, September 22, 2012

Am I Doomed

Pull ups like back squats before them are illusive. Not an excuse but I am not built for them so I will have to work harder than a 5'6" 135 pound gymnast type.

Row 500 meters
Step ups with bar in front rack 3 x 5 @ 45 to a 20” box
Hanging 1 arm holds 3 x 10 seconds ea.
HLR 3 X 5
Push ups 3 x 8

Row 2 x 10:00 with 1:00 RI
1) avg pace 2:12.1/ 2270 meters
2) avg pace 2:11.1/2287 meters

The row was supposed to be 4 x 10:00 but it was called at 2, this week, because my forearm cramped up. Maybe next week nothing will hurt and I can do the 4 x 10:00