Topic: CptBongue's training log

[David Glass]

Saturday did Murph (DNF due to time, but...)
- Managed to run the first mile in about 8:30 (had I known I was sub 9, I would have gone for a sub
- By 20:00 I had finished the 100 pull-ups, my hands were VERY torn up and bleeding
- The next clock check, I was at 52:00 and half way through my squats. Had to call it quits as wife needed my help with grocery shopping

Not a terrible day, but I really wanted to do that run after the 300 squats

Sunday I did my 4 hour yard-work session (mowing, weeding, etc)

Let's see what the day hasin store for me today

[David Glass]

What can I say? It's been a full week since I've logged my training. I have been training hard, just no time, so, let's try to remember what I did...

Monday: Bench press.
1 x 5 x 225#
1 x 5 x 235#
1 x 5 x 245#
1 x 5 x 235#
1 x 5 x 240#

Tuesday's WOD was
10 x 135# Thrusters
15 x sit-ups
400m run

My time was about 33:03


Wednesday, believe it or not, I did about 30 minutes of Wii fit (hanging out with the wife, it was pretty cool... more like a calorie burning session than an actual training)


Thursday did the following WOD:
10 x 135# squat cleans
15 dips
400m run

Completed only 3 rounds in 22 minutes... I was exhausted

Friday: Rest

Saturday

5 rounds for time of:
10 burpees
10 KB swings
10 lunges per leg
10 pull-ups


Now my journal is up to date again. I'll try catching up with the Squat/Pull-up/Dips etc threads later

[David Glass]

Last night I got together with the team and did the following WOD:

- 50 burpees
- 50 sit-ups
- 50 Double-Unders
- 50 Push-ups
- 50 45lb overhead lunges (25 per leg)

My time: 20:29

[David Glass]

Wednesday did Deadlifts
1 x 10 x 135# (warmup)
1 x 5 x 225#
1 x 5 x 275#
1 x 4 x 275#
1 x 3 x 275#

I cut this one short. An old friend was in town to visit and called me to see if we could meet up for a few beers. I quickly got changed and answered the call of duty

Yesterday I did Elizabeth, or
21-15-9 reps of
135# Squat cleans
Dips (standard since I don't have rings)
My time: 16:21

[David Glass]

Wow, I see I haven't been logging for a while... crazy things happening at the job, so I've been stressed and really not rememberring to log, but let's try to remember...

Saturday
4 rounds for time of:
10 x 115 lb Thrusters
7 x Deadhang pull-ups
20 Double-Unders

I had worked friday until pretty late, so I completely bonked out at 4 rounds. Also, I had lost complete coordination in the double-unders, doing 2 at a time (Vs 10-20 at a time I usually do). Sleep depravation got the best of me, but I was glad I at least had enough energy to train

Sunday: Rest

Monday: Heavy
5 x 5 x 135# Militaty Press
5 x 5 x 225# Back Squat

Tuesday:
Went to check out the LA Fitness across from new office. We did some generic dips, leg presses, rowing, etc, my legs were shot afterwards

Last night I did My Nemesis
5 rounds for time of
10 x 135# Squat Cleans
15 x dips
400m run

Like all other times I've tried to complete this WOD, I bonked out... Ears popping during WOD, drooling, etc. It's too much of killer... but, I WILL finish it someday!!!

[David Glass]

Accomplished a goal I've been after for quite a while now: 10 x 225# Bench Press... I set this goal 2 yrs ago, but have only actually been training for it for the past 3 months when I finally got my bench

Another interesting accomplishment was 26 consecutive double-unders, which I actually did 3 times today! So, on to what I've been doing

Last night I did some heavy training

Bench Press
1 x 5 x 135#
1 x 10 x 225#
1 x 5 x 245#
1 x 4 x 245#
1 x 3 x 245#
1 x 5 x 225#

Then I did 3 sets of 7-9 reps each of inclined bench at 135#, all the while doing deadhang pull-ups with a 20 lb vest on


Today was an X-Fit day, we did 3 second intervals of:
Burpees
Pull-ups
45lb dumbell Thrusters

Double Unders

We did this for 15 minutes with no rest in between movements... I dogged it a bit so I punished myself by doing 100 Double-Unders for time when I got home... My time 5:08

[David Glass]

Tuesday:
Warmum: 3 rounds of 15 air squats, 10 push-ups, 5 deadhang pull-ups

Then... Grace, or
30 Power Cleans + Push Press for time, my time... 6:13

Last night did 5 x 5 x 225# Back Squat

[David Glass]

Wednesday: 150 burpees for time... new PR of 17:26

Thursday: Back Squats
2 sets of 15 air squats
1 set of 10 at 135#
1 set of 5 at 185#
4 x 5 x 225#
1 x 3 x 225#

Friday: rest

Saturday:
5 rounds for time of
- 10 x 115# SDHP
- 10 x Chest-Slap push-ups
- 400m run
My time 24:01

Sunday: Ran 2 miles in 18:34... I actually totaled 2.1 miles in 19:15 but completed the 2 mile marker at 18:34... this is a new PR for me

[David Glass]

Last night I did the following:

AMRAP in 15 minutes of
- 10 x 20lb Wall-Ball
- 15 x KB swings
- 15 x dips

TOTAL: 5 rounds in 14:56... I tried doing this with a 20lb vest, but after the first round of KB swings, my entire under-arm and biceps were torn up from all the friction, they were near bleeding and I didn't want it to become a scene, so I took it off... next time I'll just wear a shirt over the vest

Today I did
5 rounds for time of
- 10 x 115 lb thrusters
- 7 x Deadhang pull-ups
- 400m run
My time: 29:14

[David Glass]

Well, good thing I took a couple of days off... if I train today and tomorrow, I will have trained 10 of the past 12 days, and the worst part is, I'm feeling beastly!

Last night I tried a twist on a WOD that had beaten me all 4 times I had tried it. I did the following:

5 rounds for time of:
- 10 x 135 # Squat Cleans
- 15 Dips
- 20 Double-Unders

My Time: 26:27

I think swapping the 400m run for the 20 Double-Unders did the trick. Running the 400m takes about 2:15 each run, and doing the cleans after that is just too intense... Of course, intentsity isn't somethin I've been running away from, but since I had failed to finish every time I tried the WOD, I figured I'd switch it up a bit at least until I was more prepared to take it on

[David Glass]

Saturday I did Diane, or

21-15-9 reps of:
225# Deadlift
Handstand Push-ups

New PR of 14:32

Then I did 100 Double-Unders for time... 5:02

Today I did a modified Cindy
AMRAP in 20 minutes of:
- 5 pull-ups (I did deadhang pull-ups instead of kipping)
- 10 push-ups
- 15 squats

All while wearing a 20 lb vest. I completed 12 rounds in 20:09

[David Glass]

Last night did the following:

5 rounds for time of

- 10 x 115# SDHP
- 400m run
- 20 sit-ups

My time: 26:25

During the runs, my knee was hurting. I couldn't recall having been injured, but I realized I've been training way too hard for the past month or so... Even though I've been crushing all my previous records, it's time to chill out a bit. 6 WODs/Week is way too much even though I've been feeling fine

I'm going to take today off, then tomorrow, I'll go for a stroll in the local globo... just take it easy

[David Glass]

Last night did the following:

5 rounds for time of:
- 10 x 65 OHS
- 7 x DeadHang Pull-ups
- 30 Double-Unders

My time: 22:03

Today I did
5 x 3 x 135# Cleans (working on technique)

Then did AMRAP in 20 minutes of:
- 25 KB swings
- 400m run

Ended up completing 4 rounds in just over 21 minutes

[David Glass]

REVISED GOALS

It's been well over a year since I've actually worked towards any of my goals. Looking back, I've accomplished a few, such as
- 10 reps of bench press @ 225#
- 8' broad jump
- Kipping for pull-ups

Goals yet to accomplish:
- Muscle-up
- 300 lb back squat
- 350 lb deadlift

Where I'm at now with those goals:
- I can do 5 reps of back squat @ 225#
- I can do 3 reps of Deadlift at 295 lbs
- I can do 13 Deadhang Pull-ups


Muscle-up
- I plan on building a pull-up bar in my yard sometime between now and january (when I get my bonus I will buy supplies). Until then, I will continue to increase my numbers on the deadhang. They've been somewhat stagnant lately, then again, I've only been doing about 70 or so a week.

Immediate Pull-up goal:
- 15 deadhang pull-ups before New Year

Squat goal
- 5 reps at 250# before my 38th b-day (currently at 225#)

Deadlift Goal
- 5 reps at 295# before New Year

2 mile run goal (new)
- Current record is 18:34, make this a sub 18 before New Year

Cindy
- Currently at 16 rounds (PR). Continue to train with weighted vest and deadhangs so I can make that a solid 18 rounds

Fran
- Currently PR is 6:47 (achieved 4 months ago). Because I have dipped from 11:20 to 6:47, I think I can have a sub 5 before New Year

Many of these goals are pretty aggressive. In the past I have lost sight of them, regressing to generic training, so key here is to keep on track and keep focussing on the goals

[Gregg]

Ok, David. You reviewed my training, so I thought it only fair to return the favor

I thought CrossFit was 3 days on, 1 rest day? Take your rest days. Enjoy them. It's part of training. Aaaahhhhhhh. Heal.
CrossFit is good, but... it's been a long time since you've posted any parkour skill work. The walls miss you. The rails pretend they don't.

Good goals. It will be fun to see you reach them. From my point of view, they're heavy on the lifting [pun intended].

I like to play. Your workouts don't seem fun to me. I seem to remember your boy is still pretty young. Maybe for one of your rest days [or as a workout] you can run around like a complete idiot with him. Play with a ball, do QM crawling, run around in circles, do little hops, take time to look at rocks and bugs... whatever. Little structure, few reps...

[David Glass]

Ok, David. You reviewed my training, so I thought it only fair to return the favor

I thought CrossFit was 3 days on, 1 rest day? Take your rest days. Enjoy them. It's part of training. Aaaahhhhhhh. Heal.
CrossFit is good, but... it's been a long time since you've posted any parkour skill work. The walls miss you. The rails pretend they don't.

Good goals. It will be fun to see you reach them. From my point of view, they're heavy on the lifting [pun intended].

I like to play. Your workouts don't seem fun to me. I seem to remember your boy is still pretty young. Maybe for one of your rest days [or as a workout] you can run around like a complete idiot with him. Play with a ball, do QM crawling, run around in circles, do little hops, take time to look at rocks and bugs... whatever. Little structure, few reps...

You are 100% right! I have been WAY overtraining. I have become a creature of opportunity, and lately, I have had too many opportunities to train, since I am now training my wife and my father-in law, I train with them, and the days they don't train as well.

That'll all change soom.

Yeah, it's heavy on the lifting. I am seeking strength now, power later, and hopefully more power will aid me with some speed over those obstacles.

Kidd is just starting to gain interest in all the crazy stuff dad does... Now he jumps up and down stairs and has begun to climb all over obstacles as well. Often times he seems too confident and I manage to make it just in time to rescue him from a major fall... I don't think he realizes he's only 2 1/2 yrs old LOL

[David Glass]

Been training my wife and father-in-law for the past few weeks, and they've been responding well. Last night, in spite of all my barking about how you have to push through and get the WOD done, yours truly was the one to bonk out. I did the following:

Warm-up
General ROM and 3 rounds of Cindy with deadhang pull-ups

WOD:
5 rounds for time of:
- 10x135# squat cleans
- 15 dips
- 30 Double unders

After the warm-up, I knew I was in trouble. Sunday I had been working 7 hours in the yard, mowing the lawn, trimming trees, etc, and I never fully recovered. Strength was there, just not the energy.

It was pretty embarrasing, but after 3 rounds, I called it quits.

[David Glass]

Caught a pretty nasty cold. My last WOD was wednesday, where I did the following:

5 rounds for time of:
- 10 x 115# SDHP
- 15 x Dips
- 30 x Double Unders

Don't remember what my time was, but it was close to the 22:00 marker. I had a pretty bad pain in my knee and I knew a rest day was in order... the next day, I was down with a cold, so, I have done nothing but overeat for the past 4 days

Well, not so...

I actually accomplished a 38 inch box-jump, finished building my precision blocks, and have done quite a few of those (approx 6 feet jumps), and have done a lot of lazy vault practicing... I think I got those and the turn vaults nailed, time to move on to other stuff

I won't be working out today, but tomorrow I'll start off with something mild

[David Glass]

Been trying to get my game back on after a week off due to a severe cold.

Wednesday I did about 10 minutes of jump-rope, just some freestyle, then did

10 minute AMRAP of
- 7 20lb Wall-Balls
- 7 Push-ups

All while wearing a 20 lb vest. Total rounds: 10 (I think... lost count at some point)

Last night I did:
100 double-unders for time: 4:45
Then tried:
5 rounds for time of:
- 10 x 115lb thrusters
- 7 Deadhang pull-ups
- 400m run

I underestimated my need for recovery from this cold (bailed after only two rounds). I thought I could mentally push through the tiredness (I think all my energy is being consumed by fighting this cold since I haven't trained in a week, been really overeating and have still lost weight!

I'll still take it easy as my body needs..

[David Glass]

Well, let's recap on training since I left off...

Saturday:
Went to a Snatch clinic I was invited to by my coach. It was pretty awesome and I actually pulled off a few despite my lack of OHS practice. I'm logging it because I did countless squats that day

Sunday:
Rest

Monday:
Gave the following WOD another shot, but ended up crashing after 3 rounds again
5 rounds for time of
- 10 x 115# Thrusters
- 7 Deadhang pull-ups
- 400m run

Thruster form was awesome. THis is the first time I was able to actually focus on my technique, even with the 115#, nice rest on the shoulders, catching it in the same place, going into the full squat... everything was just there, except endurance... quit after 3 rounds (19:42)

Tuesday:
Did Elizabeth or
21-15-9 reps of
135# Squat Cleans
Dips

I nearly called it quits here... was halfway done at 11:00 and change, lied down... fortunately, I didn't stop the watch, cause I got right back up and finished the job in 16:20... no record here, but it IS the first WOD I finish since I caught my cold


Wednesday (Last Night)
Active rest day

DId about 100 or so precision jumps (with precision blocks), a few Lazies and Thiefs, all the obstacles were humid as heck and I dinged myself a few times on the shin and knee due to slipping... After an hour of that, I called it a night (it was after all a rest day)