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.

MONDAY'S WORKOUT
Elliptical 5 minutes
DROM
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.

FRIDAY'S WORKOUT
Elliptical 5 minutes
DROM
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

MONDAY'S WORKOUT
Elliptical 5 minutes
DROM
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.

THURSDAY'S WORKOUT
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.

MONDAY'S WORKOUT
Row 5 minutes
DROM
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.

FRIDAY'S WORKOUT
Foam roll
Stretch
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
:42/:41.8/:41.7/:40.9/:40.6/:40.8/:40.2/:40.9/:40.9/:39.5
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.

Okay
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.

WEDNESDAY'S WORKOUT
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)

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

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
1:55/1:54/1:54.1/1:54.5/1:53.8

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.