Sunday, June 28, 2015

06282015 Sunday Skwaat Day

One thing about my arm being injured is at least I can still squat.  So Sunday Skwaat day will continue!!

Warm up
Stretch
Empty Bar - Twists, Good Mornings and Zombie Squats

BACK SQUAT
135lbs = 3 x 5
185lbs = 3 x 5

Working Set
225lbs - 3 x 5


Tempo Squat w Pause

FRONT SQUAT

135lbs 3 x 5
225lbs 3 x 3 - FAILED..I was too tired...I just unracked it and decided it was too much. Put it back and called it a day/


Saturday, June 27, 2015

06272015 Saturday Back

First day back...

I have not posted for the last 5 day. I had to rest.  Monday night I wrecked my left arm. I dont even want to write about it.  As I am writing this my arm is an eggplant purple.  It is bruising nicely...I am going to have to rest and do nothing overhead.  Ehh.. so here is what I did today.

1 mile run - yes for real. I also did my best time...I did it.

12:16 for the mile.  Not bad.  I am pretty happy.

Then...

100 x air squats


20 x GHD Sit Ups
20 x Back Extensions


300 x single jump ropes

let's see how this goes...

It was nice to move a bit.


Sunday, June 21, 2015

06212015 Father's Day Skwaat Day




Happy Father's Day to all the dad's out there. I personally dont give a F*ck about today..since my sad excuse for a pops was gone since about 6th grade/7th grade.  So I dont care.  But everyone else please enjoy!

In honor of this meaningless day to me...I figured I would hurt myself with some old school PAIN.  I did some HYPERTROPHY work on my squat, all in an effort to thrash my legs.

In case you dont know what Hypertrophy is here is the def:

hypertrophy
[hahy-pur-truh-fee] 

Word Origin
noun, plural hypertrophies.
1.abnormal enlargement of a part or organ; excessive growth.
2.excessive growth or accumulation of any kind.

or

specifically...

Hypertrophy-Specific Training (HST) is a method of strength training intended to induce the fastest muscle growth, or hypertrophy, possible, without losing efficacy over an extended period of time, and without the use of anabolic steroids.

So I did an old school meat head bro rep scheme....I did

135lbs back squat for 10 x 10.  Which if you do the math is 100 reps.
With only a 1 min rest in between sets.

This makes it a bit met-conish...that limits my rest.

The first half was no problem I was moving the weight fast and good.  But around set 8 to 10 it got bad. My last 10 were a lot of singles.  Oh man.  I know my legs will be crying tomorrow.  These little shocks to the regular workouts help shake things up. I was feeling I was hitting a plateau or wall. Every Sunday 315lbs felt heavy and I felt slow.  Hopefully, this will change everything.  Good stuff.

Ready to start the week!






Saturday, June 20, 2015

06202015 Captain Scale-A-Lot WOD




So it was a gorgeous HOT Sunny Beautiful Saturday morning!  I decided to be a wuss and fail this workout.  I took the term "Scale As Needed' to the heart.  Here is the original bad ass WOD

Crossfit Linchpin

Here is what your boy did...yup.  Don't judge me...



FOR TIME
18 x Thrusters @ 65lbs
9 x Strict Pull Ups + Banded Ring Dips
12 x Thrusters
6 x (same as above)
6 x Thrusters
3 x (same as above)
1 Mile Run
3 x (same as above)
6 x Thrusters
6 x (same as above)
12 x Thrusters
9 x (same as above)
18 x Thrusters

DONE - 36:23

So I pretty much did LESS than women's weight...eh.  I did feel good about my strict pull ups.  All done fairly well.  That is the saving grace pretty much.

It was a tough workout...my buddy and I were so pooped we wanted to give up but for the simple reason we were both there we kept going.  We kept each other going.  That helped us...love it when that person there pushes you and helps you get over a tough workout.



Friday, June 19, 2015

06192015 Friday Post E3

After working all week at E3...I basically took 3 days off.  I came in to do this stupid shit...

WARM UP
Empty Bar Bench Press
Ring Push Ups 3 x 10
Stretch
135lbs deads x 5
185lbs deads x 5
135lbs bench x 10
185lbs bench x 5
225lbs deads x 5

This is one of the workouts from Crossfit Linchpin/Pat Sherwood. I really enjoy his programming. It is always great and very well thought out.



WOD
21-15-9
Deadlift @ 285lbs
Bench Press @ 185lbs



DONE - 14:40

I was not super pleased. I set a goal of sub 15 minutes...so I got that.  But I felt I rested a bit much.  Again, I did take 3 days off and this was at 8PM at night after working all day.  Basically I am telling you all excuses that I probably could do better.

Oh well...it is what it is.  It was quick and heavy, just the way I like it.


Monday, June 15, 2015

06152015 Monday Fail




I dont know why I even bother with Thrusters...it is pretty much impossible.  With no front rack its just an exercise in futility.  I just want to give up.

WARM UP
3 x 10
Squats
Jumping Jacks
Lunges
+ 100m Run

Stretch

SKILL

5 x 5 work to heavy working set
I got to 315lbs.  So...I basically did 25 reps of 315lbs.
*this buff dude in the pic is only doing 225...yeah I did 90lbs more at 315lbs...so take that buff guy!


WOD
"FRAN"
21-15-9
Thrusters
Pull Ups
Rx is 95lbs
I was lame and did L3 - 75lbs
Time Cap  -10:00
I DID NOT FINISH....barely got to 3 reps into my 9 set of Thrusters.  Horrible.

Sunday, June 14, 2015

06142015 Sunday Skwaat Day

Stretch
Warm Up

BACK SQUATS
Empty Bar x 10 (2)
135lbs x 10 (2)
185lbs x 10
225lbs x 5
275lbs x 3
315 x 1 (3)
*it felt really heavy..its been very heavy for the last couple weeks.  I dont understand...just have to work hard I guess.

SNATCH GRIP DEAD x 3 + HIGH PULLS x 3

135lbs x 3
155lbs x 3

GLUTE BRIDGES

Empty Bar x 10
55lbs x 10


Saturday, June 13, 2015

06132015 Saturday MASH

Today was not bad...not bad at all,  2 key points that I will address on the bottom.  But yes good day.

Here is the OG Mash....Crossfit Linchpin

Here is what I did...again this is MY personal scale/modification...obviously dont take what I did as "correct" or not.  Just me and only me...

9-6-3
Power Clean
Front Squat


Push Jerk
@ 165lbs

Done - 12:20

AMRAP 6 min
3 x Burpee Box Jump Over
3 x Strict Pull Up + Banded Ring Dip
3 Rounds completed



For Time:
20 Cal Row
20 Toes to Bar
400m Run
20 Toes to Bar
20 Cal Row

17;08

Ok..here is my analysis and rant...
first part...the 165 felt OK.  Not great but it felt good. I think I am ready for 185lbs. Maybe I go 175?  The 165 felt good enough that maybe I should of went heavier.  So that is a GREAT feeling.  I am getting STRONGER...I was going to use 155lb...but I happy I went with 165.  Maybe my max clean is better now?  Who knows...but 165 felt surprising GOOD.

Now the 2nd part, I was lollygagging. I was talking and maybe could of gotten an extra round?  I admit maybe I could of done better.

3rd...I surprised myself...my TOES TO BAR!!!  I was able to link 5 at a time.  Now full disclosure...they BRO REP and NO REP a few.  I was able to get on that bar and do the motion...I was able to kip my fat ass into the correct motion.  So I can only get better...so I will practice.  Practice!!!

So yeah done and done...not bad.





Wednesday, June 10, 2015

06102015 Wednesday WOD

Well guess what...I finally finished a dang workout.  SHEESH!

WARM UP
400m Run
3 x squats, jumping jacks, lunges
Stretch

SKILL

5 x Snatch EMOM for 7 min
@ 95lbs

WOD
21-15-9

Burpee Box Jumps @ 24"

Kettle Bell Swings @ 44lbs = L3

Goblet Squats @ 44lbs

Time Cap - 13 Minute
DONE 12:50

Pretty pleased...oh yeah I did all this au natural..no PWO and no belt or straps etc.  So not bad...

Time to chill until the weekend!

Monday, June 8, 2015

06082015 Monday WOD

Terrible...


WARM UP
400m Run + Stop at every corner to perform 10 squats (5 w a pause/5 normal)
Stretch

SKILL

500m Row = 1:38

WOD

"Daniel"
50 x Pull Ups
400m Run
21 x Thrusters
800m run
21 x Thrusters
400m Run
50 x Pull Ups

30m Time Cap = 34:05 Bleh....

they made me finish...they pushed me to finish by 5s....ugh.  it was bad...bad bad bad.

**My Monday WODs are pretty basic for me. My goal is to just get a good burn in...just sweat it out.  I have worked out all weekend so Monday is kind of an active rest.  I use it for just a good sweat.  So...I got what I wanted.  My workout was horrible but I got the sweat...I was drenched.

Sunday, June 7, 2015

06072015 Sunday Skwaat Day

Beautiful Sunny Hot LA Day!


So great!

Warm Up
Stretch
EB Twists + Good Mornings

BACK SQUAT

Empty Bar x 10
135lbs x 10
185lbs x 5
225lbs x 3 w Pause at Bottom (2)
275lbs x 3 x Pause at Bottom
315lbs x l  - YAY! very happy I was able to hit that weight.

SNATCH TECH

Empty Bar Snatch Balance x 5 (2)
65lbs x 3 (2)
75lbs x 3 (2)
95lbs x 1 (2)

That's it.


Saturday, June 6, 2015

06062015 Workout Part B - Chesticles

Decided to hit a 2nd workout...something relatively easy and NOT a metcon...

Stretch

BENCH PRESS
Ring Push Ups 3 x 10


Empty Bar x 10
135lbs x 10
185lbs x 10

3 x 5 of 225lbs
+
10 x Flys with 30lb dumbells.


DONE

I was supposed to do some pull ups but I got lazy and left...womp womp.



06062015 Saturday MASH

Here is the ORIGINAL MONSTER MASH....

aaaaaaand here is what your fat boy did...not so great I tells ya...

9-6-3

Front Squats @ 225lbs
*Rx was off the floor but who the heck can clean that ish?  NOT ME!  So I did it off the rack...and it was still hard and I bro repped the depth on my last few ones for sure.  I no way hit depth on the last ones...ugh.

Strict Pull Up + Banded Ring Dips

Rest 5 min - finish this one under 12 min...early 11 mins.

21-15-9

Power Snatch @ 95lbs
Single Jump Ropes - 168 - 120 - 72

Rest 5 min -  this sucked I finished in 33 min and some change. add 5 min to this for a 48 min time cap...

DNF....I had like a finish time of 48 min and I ran 100m meters and walked 700m...for a total of 800m of suckage.

Sad....

Wednesday, June 3, 2015

06032015 Humpday WOD

Tonight was tough...not as tough as Monday but...it I did not make the time cap.



WARM UP

3 x 10
Push Up
Squat
Scorpions
+ 100m Run

SKILL

Overhead Squat
5 x 5
worked up to 145lbs

WOD
50-40-30-20-10

Lunges w Plate Overhead @ 35lb
Kettlebell Swings @ 44lb
Russian Twists/Sit Ups @ 35lb
L3
25 min time cap = DONE 25:30

Monday, June 1, 2015

06012015 Monday WOD

WARM UP
3 x 250m Row + 10 Jumping Jacks/Lunges/Scorpions
Stretching

SKILL
400m Run x 2 = 7 min
*it was 3 x..but I wussed out....

WOD
AIR FORCE

20 x Thrusters
20 x SDHP
20 x Push Press
20 x OHS
20 x Front Squat
Rx @ 95lbs
Every Minute -  4 x Burpees
DONE - 15:54

The Good
Push Press was unbroken
SDHP was "easy' relatively...I broke it 2 x 10
Thrusters was 2 x 10
I bro repped everything else...it was ugly.  Maybe 5% good to decent reps..I was going through the motions...ugh.  NO BUENO.

EVERYTHING ELSE SUCKED.  I completely underestimated the burpees. I thought I could breeze past them...I was wrong. I did pretty bad...

Not proud...put I did it...under time cap...bro reps and all.