Topic: CptBongue's training log

[David Glass]

Friday:
3 rounds for time of
- 10 x 95 lb Thrusters
- 10 x 54 lb KettleBell Swings
- 10 x Burpees
- 400m run

Saturday:
5 mile run: 57:07

[David Glass]

Last night did the following WOD:

5 rounds for time (or max of 20 minutes of)
- 12 x dips
- 20 x 20 lb Wall-Balls
- 400m run

I completed 4 rounds in 20 minutes, but decided to go for the 5th and competed it in 25:50

[David Glass]

Last night did the following WOD

3 Rounds for time of:
- 10 x 115 lb Thrusters
- 10 x Chest-Slap push-ups
- 7 x deadhang pull-ups

My time: 10:30... The WOD was actually meant to be 5 rounds for time, but I had a bunch of people train at my place and by the time it was the Host's turn, it was already past 7, so I cranked out 3 rounds as fast as I could and called it a day

[David Glass]

Did the following WOD on Friday:

21-15-9 of
- 225 lb Deadlifts
- Handstand Push-ups

First time ever attempting the handstand push-ups. Before today I had only done jack-knives, and with difficulty due to shoulder injuries... it was nice to see those are completely part of the past

I couldn't do the HSPUs unbroken, however. I think I maxed at about 7 reps, followed by 5 + 4 +, so on and so forth... first 21 I was actually doing 1 + 1 at the end making the first round last well over 9 minutes

My final time for this baby was 24:03

[David Glass]

Did the following WOD last night:

5 rounds for time of:

- 10 x 135 lb Cleans
- 12 x dips
- 20 x double-unders

Cut it short at 3 rounds in just under 20 minutes (19:47). Cleans proved too much for me. I think I like this WOD, but next time I'm going to scale it to 7 reps instead of 10 so I can finish the 5 rounds

[David Glass]

Schedule was kind of complicated last night so I opted for doing some heavy deadlifting. Did the following progression

135 x 10
225 x 5
275 x 1, 1, 1, 1, 1 (then switched to alternated grip) x 3, 4, 3

I think I could have handled more reps with the alternating grip, but clearly the weight was a shocker for me, so I'll phase it in over the next couple of weeks.

After that, I cooled off and did some ab work

[David Glass]

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

My time: 25:05... compare to 26:44 which was my time about a month ago, and when I describred this WOD as a tough one. Nice to see some improvement.

[David Glass]

Crushing The Crusher
A while back I came up with a WOD that was promptly dubbed "The Crusher" it consisted of the following:

5 rounds for time of:
- 10 x 115 lb Thrusters
- 10 x chest-slap push-ups
- 7 x deadhang pull-ups

The first time I did this WOD, mid-way through the first round I thought: There's just no way I'm doing 5 rounds of this, but I did finish in 26 minutes and change. The second time I could only finish 3 rounds. Saturday it was time for the third attempt

I really don't know what came over me, but I managed to finish my first round in about 1:50, second round in about 5, third round in just under 9:00... I was on a roll, and eventually finished in 17:42... The next half hour would be spent trying to hold down pukie

On sunday I did the following...

100 Double-Unders for time: 7:32, then...

5 rounds for time of:
- 7 x 65 lb Overhead Squats
- 10 x Dips
- 600m run

This was a completely different type of crusher as the OHS combined with the dips gave my shoulders a run for their money, but I finished in 35:05, mainly because I decided my dog Maya would accompany me in the running portion and she basically held me back a bit... I think without her I could have shaved a good 5 or 6 minutes off that... alas... I am going to add this WOD to the list with a slight modification of adding another 3 reps to the OHS since I think I can handle it

[David Glass]

Did the following WOD last night:

Warmup: Jump-Rope and Squats, some CR stretching

WOD:

5 rounds for time of:
- 20 x alternating static lunges with 45 lb plate overhead
- 7 x DeadHang Pull-Ups
- 21 x 54 lb KB Swings

My time: 21:42

[David Glass]

Did "Diane" last night, or:

21-15-9 reps of:
- 225 lb Deadlift
- HSPU

My time: 17:12, a full 9 minutes faster than my first attempt 2 weeks ago

[David Glass]

Did the following WOD last night

5 rounds for time of:
- 10 x 115 lb Cleans
- 15 x Dips
- 400m run

I bonked out big time finishing the 3rd round. I was feeling from the beginning that 3 WODs this intense, 3 days in a row, was just too much... I felt my entire posterior chain was being torn to shreds when doing the cleans, and the running... well... let's just say that today is going to be a rest day 

[David Glass]

Sunday I had in intense day of mowing and pulling weeds that lasted from 9 AM to 4:30 PM, so I decided to go heavy yesterday and did the following:

Standing Military Press
1 x 6 x 115 lbs
1 x 4 x 135 lbs
1 x 2 x 155 lbs
1 x 4 x 135 lbs
1 x 2 x 135 lbs
1 x 4 x 135 lbs

Then I went to Deadlift
1 x 8 x 225 lbs
1 x 3 x 275 lbs
2 x 3 x 295 lbs
1 x 1 x 295 lbs (here I nearly blacked out, so I called it a night)

Comments: Some interesting strength gains here. My record on the press just a month or two ago was 115 lbs, then a couple of weeks ago it jumped to 2 reps @ 135 lbs, now I did 2 reps @ 155 lbs... I'm hoping this will be a trend

Additionally, my record on the Deadlift was 3 reps at 275 lbs just 2 weeks ago, now I did 2 sets of 3 @ 295!!!

[David Glass]

Did the following WOD last night:

5 rounds for time of:
- 10 pull-ups (kipping)
- 20 walking lunges (10/leg) with 45 lbs overhead
- 400m run

My time: 30:53

Was pretty proud of being able to do almost all the pull-ups unbroken... breaking only on the last set at 7 reps because my grip failed. Other than that, the lunges after yesterday's heavy deadlifting were a K-I-L-L-E-R!!!

[David Glass]

Last night we did the following WOD:

5 rounds for time of:
- 10 x K2E
- 50m QM
- 50m Flying Burpees

My time: 17:46

[David Glass]

Had a heavy day yesterday

Did Back Squats (finally, no one was doing curls on the squat rack)
- 1 x 10 x air squats
- 1 x 10 x 135 lbs
- 1 x 5 x 185 lbs
- 3 x 4 x 225 lbs

I was pretty upset as 225 lbs shouldn't haven given me the difficulty it did. I attribute that to having trained so hard this week and to the fact that I was squatting a lot lower than I was able to the last time I trained the back squat... we'll see how this progresses as I am planning on having 2 heavy days a week now combined with 3 CrossFit WODs a week

Then I did Bench

- 1 x 10 x 135
- 1 x 5 x 185
Then the following progression with 225 lbs: 6, 4, 5, 3, 3

Today we did Helen, or

3 rounds for time of
400 m run
21 KB swings
12 Pull-ups

My time: 24:28 (30 seconds slower than my last Helen a couple of months back)

[David Glass]

Got my first sub 10:00 Fran last night... 6:52!!!

How's that for improvement??!! Previous record was 11:02

Fran: 21-15-9 reps of
- 95 lb Thrusters
- Pull-Ups

[David Glass]

Last night did the following WOD

5 rounds for time of:
- 10 x db cleans (switching between 45 lbs and 55 lbs)
- 15 x push-ups
- 20 x Double Unders

My time was 21:05. I was a wreck after this one. I was feeling weird coming in, but when the WOD was done, I was trembling, feeling cold. I got home, took a long hot shower, put on a sweater and sweat pants (odd since it's summer in florida), and went to sleep, no dinner or anything. Wife came in an hour later and took my glasses off

Changed clothes 3 times that night due to sweat. Feeling a lot better now, hoping I'm not catching another cold.

[David Glass]

Mowed lawn in record time saturday, and sunday did the following

Heavy Cindy
AMRAP in 20 minutes of:
- 5 x DeadHang Pull-ups
- 10 x Push-ups
- 15 squats
All with 20 lb vest

I used a med ball to help correct my squat-depth issues and managed to complete 10 rounds in 19:18

[Chris Salvato]

feeling better?

[David Glass]

feeling better?

Oh, yeah... I don't know what happened to me. It was as if I was going to catch a cold, but never did... changing my clothes several times at night due to sweating, sore throat, but it all left as abruptly as it came, without explanations... I feel like a million dollars now. Thanks!