Topic: Chris E's goals and conditioning

[Chris Eddington]

Thursday, 6/18

- Strength work on my own: body weight bench work, max weight with clean 5s: 140#, 3 clean reps @ 145#, 10 pounds to go

- 10 minutes of l-sit practice

- 10 minutes of front planche progression, frog stands mostly

[Chris Eddington]

Friday, 6/19

Rest day

[Chris Eddington]

Saturday, 6/20

- (Boulder Crossfit) WOD: 21-15-9, 95# overhead squat, pullups
My time: 8:49

- (COPK), outside warmup heavy on running, used precisions, turn vaults, cat hangs, shimmies and tic tacs at multiple spots in between running, covered about 3 miles total. Came back and worked on front flips during skills session.
WOD: "JT" 21-15-9, HSPU, ring dips, pushups
My time: 22:34

- HSPU are abominable... So I need to do more of them

[Chris Eddington]

Sunday, 6/21

- Strength training on my own: took my first stab at escalating density training today, 3 rounds, fifteen minutes each.

- Round 1: Bench press 130# x row 120#
Score: 19+34= 53

- Round 2: overhead press w/ smith machine bar 90# x lat pulldown (behind head) 120#
Score: 21+38= 59

- Round 3: situp x back extension
score: 88+149= 237

- We'll see how this works out, I'll try it once or twice a week for a bit and see how it affects my performance across Parkour, Crossfit and Taekwondo

[Chris Eddington]

Lot's happened between last update and now, and I'm not going to list it all, but I'm going to keep track of some major points.

Recent workouts in Boulder: - 50-40-30-20-10, 20kg kettlebell snatch + situp (I wore my 20# vest)

-3 rounds 24kg kettlebell swing 30 reps, 30 pushups, 200 meter run

- Other developments: got my own pair of rings, and I incorporated them into my strength training with two new Escalataing Density sets:
- (with 20# vest) ring dips x inverted row
- Military press x ring chin up (20# vest)

- Recent skill improvements: front flips are... sort of improving, got a working kip-up as well as a decent beginning front handspring

- Things I want to improve in the near future: Underbars through railings, precisions, handstands, I also saw a clip of Ryan sliding under the railings at cat fountain, thought it was bad ass, want to do it really bad

[Chris Eddington]

Saturday, 7/4: Skills work

- (warmup) 20 minutes of bag work w/ 20# vest, slide kicks, lead leg kicks and fast back kicks mainly

- Got in about 2 hours of solid skill work before being stopped by rain: underbars (standard and 360), precision jumps, handstands, l-sits

Sunday, 7/5: Strength training

- Continued with escalating density, two repeat sequences for higher score, one new sequence as an experiment

- Three rounds, 15 minutes each, antagonistic sets for max reps

Round 1: (wearing 20# vest) ring dips x inverted row w/ rings: 30 + 75 = 105
- Previous score 25 + 45 = 70
- 30 reps improvement

Round 2: (Wearing 20# vest) situp x back extension: 70 + 152 = 222
- No previous score, but compare to performance on same sequence without vest: 88 + 149 = 237

Round 3: 20kg kettle bell snatch (right hand), 20kg kettlebell snatch (left hand), lat pulldown 130#:      37 + 37 + 25 = 99
- no previous score

Monday, 7/6: (Boulder crossfit)

- "Fight Gone Bad"

- This was my second attempt at this workout, first was back in December

- 1st attempt: 155

- 2nd attempt: 209

- 54 reps up from last time, I'd like to give this one more shot before the end of the summer, sometime in August probably.

[Chris Eddington]

Tuesday, 7/7: Rest day, went to Taekwondo in Denver with our master instructor, no workout though

Wednesday, 7/8: (Boulder Crossfit)

- Strength training: bench press 5-5-5-5-5
- My score: 130-140-145(fail)-140-140
- If I can get 145# clean, and push it up to 150#, I'll have reached my body weight bench
- Did 15 minutes of l-sit practice on rings, max hold time: 30sec

Thursday, 7/9: Strength training on my own

- More EDT, did three rounds, one was new to test, antagonistic sets for max reps in 15 minutes

Round one: (wearing 20# vest) Ring dips x Inverted row w/ rings, score: 36 + 91 = 127
- Previous score: 105, 22 rep improvement

Round two: (wearing 20# vest) Situp x back extension, score: 80 + 141 = 221
- previous score: 222, I gained 10 reps on the situp, but lost 11 on the extension

Round three: 20kg kettlebell clean and press r/l x strict ring pullup, score: 28 + 24 + 24 = 76
- No previous score

Friday, 7/10 (Boulder crossfit)

- WOD: 10-9-8-7-6-5-4-3-2-1
- 20kg kettlebell snatch r/l, ring dips, 200m run in between each round
- My time: 29:30

[Chris Eddington]

Saturday, 7/11 (COPK)

- Skills training, did a small vault course with a chase thrown in, experimented with different vaults for maximum speed.

- Precision work, everyone took their first crack at 360 precisions

- WOD: plyo box workout, a lot of lower abs and hip flexors

Sunday, 7/12 strength training on my own

- EDT, three rounds, two repeat, one new

- antagonistic sets for max rounds in fifteen minutes

Round one: (wearing 20# vest) ring dips x inverted row w/rings, score: 44 + 81 = 125
- previous score: 127, gained 8 reps on the dips, but lost 10 on the row, I think this was mainly due to pacing, and red lining at lower sets as the time limit approached

Round two: (wearing 20# vest) K2E on rings x 20 kg kettlebell swing, score: 36 + 96 = 132
- No previous score
- I need heavier kettlebells, I'm lucky that the gym I've been doing this at has any at all, but 20kg just isn't enough of a strength challenge for the swing. It's even starting to feel a little light for the clean and press

Round three: 20kg kettlebell clean and press r/l x strict ring pullup, score: 35 + 32 + 30 = 97
- Previous score: 76, 21 rep improvement
- less of a performance gap between the right and left side this time

[Chris Eddington]

Monday, 7/13 Strength training on my own

Crossfit WOD: Max rounds in 20 min of: 5 HSPU, Bench press 135#, push press 95#, 20 dips

- My score: 1 round

- Saw this one a while back, and thought I should try it at some point, as it's another all push affair, the kind of workout I'm weakest at. As expected, I did not do well, I set a goal of completing at least one round, which I did, but it took about 11 minutes, most of which I spent with the push press. When I tried to do more HSPU after round 1, I just couldn't physically manage to do even one. I was coming in without a solid rest day, so it was to be expected that my push would not be that great, but still, not impressive. I'm going to revisit this one in a few weeks, see if I can't improve.

- TaeKwonDo class in Denver, patterns, kicking, sparring, no workout

Tuesday, 7/14 Strength training on my own

- More EDT, same drill as ususal, antagonistic sets for max reps in 15 mintues

- Three rounds, all repeats

Round one: (wearing 20# vest) ring dips x inverted row w/ rings, score: 51 + 96 = 147
- Previous score: 125, 22 rep improvement, no loss on row as well as 7 more reps on the dips

Round two: (wearing 20# vest) K2E on rings x 20kg kettlebell swing, score: 40 + 98 = 138
- Previous score: 132, 6 rep improvement
- K2E is where I redline the fastest

Round three: 20kg kettlebell clean and press r/l x strict ring pullup, score: 40 + 33 + 33 = 106
- Previous score: 97, 9 rep improvement
- Last set after a lot of other pushing, still got the improvement, but next time I'd like to either try it earlier or after rounds not involving as much pushing.

- No losses on scores tonight, but I need to take it easy tomorrow, starting to feel the last four days or so.

[Chris Eddington]

Wednesday, 7/15 (Boulder Crossfit)

The prescribed WOD was strength: shoulder press 1-1-1-1-1, push press 5-5-5-5-5

- I needed to avoid any hard upper body work, so I did an alternative workout before the scheduled group

- WOD: Annie (50-40-30-20-10, Double-unders, situps) My time: 12:10
- This was a PR for me, but if I'd cut off just 2 minutes I'd have made it on the board, I know I can cut those 2 minutes by the end of the summer, so rack up another summer goal.
- Goal: cut at least 2 minutes off my Annie PR
- I've got about 5 weeks to make it happen

- TaeKwonDo class, patterns, step sparring, no workout

Thursday, 7/16

- Rest day

Friday, 7/17 Strength training on my own

- More EDT, three 15 minute rounds, antagonistic sets for max reps, two repeat rounds, one new

Round one: Weighted ring dips 25# x weighted inverted row on rings 25#, score: 43 + 75 = 118
- Previous score: (20#) 147
- First time doing this set with more weight, added a 5# belt to my 20# vest, managed to avoid redlining at singles by the end on either, which tells me I can do more with less time in between next time.

Round two: HSPU x wide grip strict pullup, score: 31 + 39 = 70
- No previous score
- HSPU are one of my weakest exercises, sets for this round mostly held at 3 or 2 reps, there were a few singles, but that was due to lost balance as opposed to failure, I'm calling feet touching the ground termination of a set.
- The wide grip pullups were challenging and different, I considered doing them kipping, but to keep the challenge level between them and the HSPU more equal, I decided keep them strict.
- I think this was a decent push/pull, I'm going to keep it around.

Round three: Weighted situp 25# w/ cross punches r/l x weighted back extension 25# w/ cross punches r/l, score: 68 + 74 = 142
- Previous score: (@ 20#, w/o cross punches on back extension) 222
- I had been doing to cross punches to get the core twist in on the situps before, but this time I added the 5# belt as well as the cross punches on the back extension

- After about 4 weeks, I'm liking EDT, so I'm going to keep going with it, I need to add in some leg routines, I'm thinking about working w/ squat variations and tension kicks mainly, we'll see what develops.

[Chris Eddington]

Saturday, 7/18 (Boulder Crossfit)

WOD: 15 barbells cleans 155/100#
30 toes to bar
30 box jumps 24/20"
15 muscle-ups
30 push presses 40/25#
30 double-unders
15 thrusters 135/95#
30 pull-ups
30 burpees
Overhead walking lunges 45/25#

- My time: 28:35

Sunday, 7/19

- rest day, rowed a 1500 in the spirit of active recovery

[Chris Eddington]

Monday, 7/20 Strength training on my own

- EDT, though I probably shouldn't have, pretty tired

- Three 15 minute rounds, antagonistic sets for max reps

Round one: Ring dips 25# x Weighted inverted row on rings, score: 53 + 81 = 134
- Previous score: 118, 16 rep improvement

Round two: HSPU x Strict wide grip pullup, score: 35 + 33 = 68
- Previous score: 70, gained 4 reps on HSPU, lost 6 on the pullups
- New policy, do not mix the ring dip set with the HSPU set, the push exercises are too intense, and the pull on the row works my back pretty hard, which I think might weaken the wide grip pullups here

Round three: Weighted situp w/ cross punch r/l 25# x weighted back extension w/ cross punch r/l 25#, score: Utterly failed to keep an accurate count, can't say if I improved or not

- Full improvement on one set, partial on another, I was tired to be sure, lots of rest to follow

Tuesday, 7/21

- Rest day

[Chris Eddington]

Wednesday, 7/22

- Taekwondo class, patterns, jump kicks

- WOD: Annie, 50-40-30-20-10, Double unders, situps

My time: 12:01, new PR,

Thursday, 7/23 Strength training on my own

- One round of EDT, antagonistic sets for max reps in 15 minutes

Round one: HSPU x Strict wide grip pullup, score: 47 + 47 = 94
- Previous score: 68, 24 rep improvement

- Reintroduced regular sets to my routine, current goal for exercises will be max weight w/ 5x7s

- Weighted ring dips (elbows in close to focus on triceps): 20# 7-7-7-7-7

- strict twisting ring chinup: (bodyweight) 5-5-5-5-5

Friday, 7/24

- Rest day

Saturday, 7/25 (Boulder Crossfit)

- WOD: 10 rds: 10 DL 135#, 20 pushups

- My time: 26:04

- The pushups were the killer here, thanks to the deadlifts, I need to do more deadlifts, and more O-lifts in general

On that note...

New goal: Complete Linda: 10-9-8-7-6-5-4-3-2-1, 3 bars, 1 1/2 Bodyweight DL, BW Bench, 3/4 BW Clean

- (COPK)

- Skills work: Technique for distance on Kongs, cat aborts, handstand press, straddle handstand, precision jumps (including 360s and running one steps), had a chance to try flyaways, didn't take it, need to get over my fear of tucks

- WOD: 500m row, 10 muscleups, 20 plant plyo, 20 box jump 24", 20 ring dip, 500m row

- NFT

[Chris Eddington]

Sunday, 7/26 Strength training on my own

- Guidelines: go for at least 5 sets, reps as fast as possible, go for 50 reps total, goal: 5x10.

- Ring dips 20#: 8-8-7-7-7 (37)

- Twisting ring chinups (BW): 7-6-6-7-6 (32)

- HSPU (BW): 4-6-5-4-6-5 (30)

- Strict wide grip pullup (BW): 4-5-5-6-4-4 (28)

- Bench 135#: 7-6-4-4-5 (26)

- Inverted ring row 20#: 7-6-4-4-5 (26)

- I'm going to start alternating these in with EDT and Crossfit, to mix it up