Topic: CptBongue's training log

[David Glass]

Just as I thought... I completely bonked out

Did about 10 minutes of double-under practice, then tried...

5 rounds for time of:
- 10x115 lb thrusters
- 10xDips

I had nothing in me... couldn't even do the dips unbroken. I gave up after 2 rounds. I need to get some sleep before I resume training

[David Glass]

Somehow, I hurt my back. It was either doing that WOD with the dips and the thrusters, or carrying my kid, who did not want to be carried, for a block.

Sunday I decided to lay off the back and go running... Big mistake! I ran a mile, all the while hoping that once I was warm, the soreness would subside... it didn't. Finally, after a mile, I stopped to tie my shoes... as soon as I resumed, the most intense back pain you can imagine came over me. It was a very long one mile walk back home.

Today I'm much better, thank goodness... we'll see what I'm going to do tomorrow... probably some bodyweight movements

[David Glass]

Finally back into action (I hope)

Last night I sneaked out of work to get my WOD in. Our coach called and said he couldn't make it, so people started backing out. Then, one of my training buddies called and I invited him over for a WOD.

We did the following:

AMRAP in 20 minutes of:
- 15 x 115 lb Hanging Power Cleans
- 12 dips
- 21 sit-ups

I managed 5 rounds and change.

As soon as I began working out, my headache, which I had for 3 days, subsided and I felt tons of energy. I guess all I needed was a quick shake-down

[David Glass]

Last night did the following WOD:

5 rounds for time of:
- 10 x 115lb thrusters
- 5 deadhang pull-ups

My time: 15:20

I think one more week and I'll be at peak again

I now am weighing just under 91 KG, so this is the first time I've dipped under 200 lbs in... 20 years?

[Max G]

very nice job getting that weight down david! keep it going!

[David Glass]

very nice job getting that weight down david! keep it going!

Thanks, Max

So far I have lost 35 lbs and counting, although I'm sure I gained back some of it this weekend

Yesterday I did the following WOD:

AMRAP in 10 minutes of
- 7 20 lb wall-balls
- 7 Push-ups

Last time I did this WOD, I completed 14 rounds, but this time, there was a twist: I did it while wearing a 20 lb vest.

I completed 10 rounds and then did 100 double-unders. I think I'm going to make this WOD a regular on my training

[David Glass]

Did the following WOD

5 rounds for time (all movements with 135 lb barbell)
- 10 Deadlifts
- 7 Cleans
- 4 Thrusters

I bonked out when finishing only 4 rounds in 24:33. Why couldn't I finish you ask? Well, 100 degree temps in my garage had me drinking water so fast I was holding of pukie for one, and I was generating so much body heat and sweat the bar kept slipping... it was just a mess... I'm glad I even made it that far... that and I injured my lower back on the first set of cleans, so, in all, I thought I was pretty tough by making it that far


Compare to

http://www.americanparkour.com/smf/index.php?topic=8753.msg189155;topicseen#msg189155

Where I actually finished, but with a twist: I did hanging power cleans, which IMO, are a lot easier than the cleans, where you have to ride into a squat. I think I'm going to do this WOD once a month as I can sure use something forcing me to throw around that 135# barbell

[Kevin Davies]

Good job on getting under 200 David.  How is your muscle-up coming along?  I haven't be writing in my log (because I am too lazy) but I feel like I am still on track to get it by the end of August.

[David Glass]

Good job on getting under 200 David.  How is your muscle-up coming along?  I haven't be writing in my log (because I am too lazy) but I feel like I am still on track to get it by the end of August.

Welcome back, bro

I have done nearly ZERO pull-up training lately. I'll be honest and say I slacked off because I thought you weren't training them. In fact, I know my pull-up numbers are way down from the time I was training weighted GTG nearly every day. Well, I guess it's time to change that!

[David Glass]

Tuesday did the following WOD:

5 rounds for time of:
- 550m run
- 21 x 54 lb KB swings
- 12 dips

I was doing pretty well until I completed my 4th round and was interrupted by a thunder storm. Something about swinging an iron ball overhead in the middle of a thunderstorm didn't seem like a good idea. So I called it quits after 22:15 (not shabby at all, I might add)

Today I'll probably end up doing some combination of Thrusters, Deadhang pull-ups and Double-Unders

[David Glass]

Last night did:

5 round for time of:
- 10 x 95 lb thrusters
- 7 x Deadhang Pull-ups
- 21 double-unders

My time: 21:50

Getting into the hang of how to set up a good challenging and well-rouded WOD. I had been neglecting the more metabolically challenging WODs in favor of the more strength-based ones, and it's time to up the game a bit

[David Glass]

Did the following WOD yesterday:

5 rounds for time of:
- 10 x 40 lb DB thrusters
- 15 x 54 lb KB swings
- 5 x pull-ups (kipping)

My time: 14:24

The heat was really doing us in. I remember at one point kneeling, trying to gasp for breath and slowing my heart down... the cooking I was getting from the floor was only making it worse, so I got up to keep moving

[David Glass]

Last night did the following WOD:

5 rounds for time of:
- 5 x 185 lb Deadlift
- 12 x Dips
- 20 x Sit-ups

My time: 8:48

In retrospect, I should have done 10 reps of deadlifts. I was training a buddy of mine at the office, so I was sort of pre-programmed, but this WOD, with the extra 5 reps per round of deadlifts is also going on to my list.

For those not following, because I have been training solo, I'm looking to create 15-20 WODs, which I will be rotating every month (training each one once a month, more or less), and on each cycle, hoping to beat my last time doing it... This will motivate me to push harder, I think

So far, I think I have about 5 or 6 of these WODs down

[David Glass]

Somewhat of a tough one last night:

5 rounds for time of:
- Run 600m
- 10 x 95lb SDHP
- 5 x Dead Hang Pull-ups

My time: 26:44
Another WOD added to my list

My next one will either be 150 burpees for time, or:

5 for time of:
- 10 x 115 lb thrusters
- 50 double-unders

Either way, both are getting done before the week is over

[David Glass]

Big crash last night

Set out to do a pretty ambitious WOD

5 rounds for time of:
- 10 x 115 lb Thrusters
- 50 x double-unders

I had never done more than 20 DUs at a time, so I knew I was in for it, but it turns out I let anxiety get the best of me. I did the first set of thrusters unbroken, and began the double-unders.... Note to self: Remember to breather... I got so tensed up I forgot to breath, tightened my neck muscles and got a headache that felt like someone hat hit me with a bat!

Didn't make it through the first round

[David Glass]

Did a scaled Elizabeth today, or:

21-15-9 reps of:
- 115 lb cleans
- Dips

My time: 14:03

[David Glass]

Did the following WOD:

5 rounds for time of:

- 10 x 135 lb Push-Press
- 7 x Deadhang Pull-ups
- 20 Double Unders

My time: 23:27

The heat and humidity simply made it miserable. I had gone through half my water while warming up. I don't expect to be breaking any records this summer. Just by comparing yesterday's Elizabeth Vs the same WOD 3 weeks ago, I was actually 2 minutes faster 3 weeks ago!!! I attribute it to the heat and humidity... simply takes its toll

[David Glass]

Last night the gang gathered over at my place to do the following WOD:

5 rounds for time of:
- 10 x 185 lb deadlifts
- 15 x 54 lb KettleBell swings
- 12 x push-ups
- 400m run

After the first round, people started sitting down. My thoughts were: Dang, this break has really affected them. Some were just resting, some had given up altogether.

I thought it might have something to do with the Deadlift weight, although from last week I remembered how easy it was to do 5 reps, and how ticked off I was about not doing 10, but since the group was coming from a break, I offered to lower the weight. No one accepted, and we continued.

After I was done with the second round, even more people were sitting down. They asked me if that was really 185 lbs, and as I was getting ready to swear on my mother's life, I realized I had loaded the bar with 205 lbs!

Mixed feelings there... really sorry about screwing up my buddies WOD, but really happy I was handling 10 Deadlift Reps at 205 lbs... and after a 400m run!!!

Another good thing is the group was able to see what a difference consistent training makes... maybe now we'll be meeting up more often 

[David Glass]

Got prepared for Cindy yesterday. Spent the whole day psyching myself up to beat my PR of 15 rounds only to be knocked down by an exertion headache immediately after the second round.

Today I'm slapping on a 20lb vest and going to give Cindy a second shot... I won't be beating my PR, but I figure the vest will help me relax, yes, relax, so I'm not worried about beating any records

[David Glass]

Revenge is mine!

Gave Cindy a second shot today, but with 2 twists: I'd do the pull-ups deadhang, and I'd wear a 20 lb vest

Cindy consists of:

As many rounds in 20 minutes of:
  5 Pull-ups
  10 Push-ups
  15 squats

Completed 10 rounds. I think now I can head towards beating my PR (without the vest, of course)