Slam Ball with Sheep

I tend to have fun with this sort of thing long after it has stopped amusing everyone else. If you are familiar at all with crossfit than you will know the slogan, Our Warm Up is Your Workout. Greg Everett had a great newsletter entry for today called Our Warm Up is a Warm Up This is two days in a row that I have bashed around the C'fers. I may stop tomorrow but then again I may not.
TODAY'S WORKOUT
Row 500 meters
DROM and some foam rolling
Squats - 3 x 3 @ 45/1 x 20 @ 65
Bench - 3 x 3 @45/1 x 20 @ 105
DB OH Press - 3 x 5 @ 35
Weighted sit ups 3 x 8 with 10lbs
Box Squats 3 x 7
3 rounds of 25 Jump rope skips and Renegade Rows x 3 with 25 lb DB with 1 minute rest
That's all the fun for today and I must say I am really happy that I know how to include a live link.

W.T.F.

Have I used that title before? I don't remember because I am old. I read a blog post today called "Don't Bite the Machine" It had a number of problems; the first and foremost, in my mind, is that it is poorly written. A wise woman once said, "Everyone has a novel in them and in most that is where it should stay." Same goes for blog posts. Contrast don't bite the machine with Rage Against the Machine and you will know, exactly, why this country is in such a mess today. Be complacent, go along with the crowd, don't speak up when there are problems as long as the money keeps rolling in just STFU. I laughed and cried at the same time.
TODAY'S WORKOUT
Row 500 meters
DROM
3 rounds of 3 dips/6 push ups/9 35lb DB swings with 1 minute rest
Back Ext 3 x 9
Box Squats 3 x 7 (to a small box with 2 45lb plates on it)
Barbell Row 3 x 6 @ 90lbs
Tabata Row 790 total meters (2 meters off last week) :( sideways sad face
99, 1:41/101, 1:39/95, 1:45.2/98, 1:42/98, 1:42/99, 1:41/100, 1:40/99, 1:41
need to keep these at 1:40 or below. Perhaps next week

Day Off

Another clever title. I am so bloody clever. I noticed that after a well thought of crossfit coach introduced the concept of "the finisher" all the sheep dutifully ran to obey having no idea why they were doing what they were doing. Jim Wendler has this to say about the finisher:
"Unfortunately, the finisher has been sullied by hardgainers and other random skinny punks that put one in every damn workout and can't figure out why they can only train two times a week when they're 15 years old.

The role of the finisher in the weight room is one you have to be careful with; you can't use one every time you train or you'll burn out quicker than Ryan Leaf. I've done some really stupid shit, mostly involving squats. In college, I did 330lbs x 30 reps; I was supposed to do 3 sets of 10 reps with 330 and decided to just get the shit over with."
To read more of Wendler's wit and wisdom as well as former crossfit golden boys, ostracized for knowing what they were talking about, Dan John and Mark Rippetoe go here
See ya tomorrow

Yesterday and Today

Its a song title its a blog post heading its 2, 2 things in one. I missed yesterday. I am switching back to Wednesday and Sunday off. To make the switch I had to work out 5 days in a row which I don't like to do.
I decided to add a small conditioning piece as part of the warm up.
MONDAY'S WORKOUT
Row 500 meters
DROM
3 rounds of - 5 20" box jumps and 5 Burpees
I was going to do that every day but then realized that I can't jump every day because it hurts
Deadlift - 135 x 3 x 3/200 x 9 (had a twinge and some hip pain so I cut these off
Press - 45 x 3 x 3/20 @ 55
V-ups - 3 x 8
Box Squats to a 20" box for form 3 x 7
Good Mornings - 1 x 15 @ 45
I am taking a week off the pull up program
TUESDAY'S WORKOUT
Row 500 meters
DROM
Row Sprints - 200 meters x 5 with a 1:30 rest interval
:38.4/1:36 pace, 38.4/1:36 pace, :38.1/1:35.2 pace, :38.1/1:35.2 pace, 37.1/1:32.7 pace
5 pull ups/10 push ups/15 squats x 1
Hanging leg raises - 3 x 7
Box Squats - 3 x 7
Step ups - 3 x 6 with two 55 lb DB

Beer, Bad Food (tasty food) and Marginal Sleep

Here we go again. Saturday went well. Sunday sucked and Saturday night was a birthday party.
SATURDAY'S WORKOUT
Row 500 meters
DROM + some crawls
Squats - 3 x 5 @ 45/65/75 then - 20 @ 85 (made 10+10) so I will stay with this weight next week
Bench - 3 x 5 @ 45/65/85 then - 20 @ 100 (made it but it was hard I may stay with this weight or try to add 5 lbs next week. I'll let you know)
Weighted sit ups - 5 x 7 with 10 lbs.
Wall squats - 5 x 6
DB oh press- 3 x 5 @ 30 (couldn't find a pair of anything higher but that was okay)
20 rep sets make me sore.
SUNDAY'S WORKOUT
Row 500 meters
DROM + 2 sets of 5 20" box jumps and 5 strict 6 count burpees ( I'll post a link to the 6 count burpees if I can find one)
Row 3,000 meters - 12:30.6 avg. pace 2:05.1 avg. sr 25
Went easier on the row overall but threw in some 100 and 200 meter sprints for fun and it was fun.
Then spent about :30 minutes stretching.
I am drifing away from the more painful stretching protocol advocated by you know who and into a more gentle and relaxed type of work. I am just not that fond of pain. Everyday life hurts enough I don't need to try and induce pain when I am stretching.

Rainy Day in Georgia

Only I'm not in bloody Georgia. Today's workout went well. Everything in place. A good night's sleep and off I go.
TODAY'S WORKOUT
Row 500 meters
DROM
Tabata Row - 100/100/99/96/99/99/99/99 792 meters total (+24) :) sideways happy face on that
Weighted Pull ups - 3 x 3 @ BW 3 x 1 With 40 (got the singles chin over bar)
Barbell Row - 3 x 10 @ 85
Back Extension - 5 x 8
Wall Squats - 5 x 6
A good day at Black Rock

Exercise A.D.D.

I heard that phrase, exercise A.D.D., the other day and I liked it. I think I have it. I have switched the pull up program a little. I have added in bent single arm static holds 3 sets of 3 each arm for 3 seconds each. According to the book Gymnastic Bodies it will help get the numbers up. So the program now is 2 days of the Recon Ron protocol, 2 days of the single arm hangs and 1 day of weighted pull ups.
TUESDAY'S WORKOUT
Row 500 meters
DROM
Deadlift - 12 + 8 @ 225 I will stick with the 225 until I get 20 in a row
Press - 1 x 20 @ 50 This one goes up next week
Pull ups - 8/6/5/4/4
V-ups - 5 x 7
Wall Squats - 5 x 6
Good Morning - 3 x 5 @ 95
I had forgotten the stresses involved in 20 rep sets. Nearly killed me.

WEDNESDAY'S WORKOUT
Row 500 meters
DROM
Row - 5 x 200 with 1:30 rest
40.9, 1:42.2/38.9, 1:37.6/38.2, 1:35.5/36.5, 1:31.2
I think I broke one of the rowers. My first pull made the chain go all floppy. Oops.
Bent arm static hang - 3 x 3 each arm for 3 seconds each
HLR - 5 x 6 Started trying to get these higher and I got a few toes to bar
Wall Squats - 5 x 6
Weighted Step ups 3 x 6 @ 110 This about maxed out my left leg. Curious that.
See you on Friday.