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.

MONDAY'S WORKOUT
Elliptical 5 minutes
DROM
Dead lift 5 @ 135/4 @ 145/3 @ 200/2 @ 230/1 @ 260
Circuit:
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
39.4/39.1/39.4/39.4/40.6

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 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.

SUNDAY'S WORKOUT

Elliptical 5 minutes

DROM

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.

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.

SATURDAY'S WORKOUT

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

94/92/94/93/94/96/96/96/

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

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.

THURSDAY'S WORKOUT

Elliptical 5 minutes

DROM

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.

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.

WEDNESDAY'S WORKOUT

Elliptical 5 minutes

DROM

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.

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.

TUESDAY'S WORKOUT

Elliptical 5 minutes

DROM

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

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.

FRIDAY'S WORKOUT

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.