Topic: CptBongue's training log

[David Glass]

Brutal training last night

Warmup: DROM and 3 minutes of jump-rope, then...

- 100 Double-Unders for time, 3:45

Then...

5 rounds for time of:
- 10 x 225 DeadLift
- 10 x Chest-Slap push-ups
- 30 Double-Unders

Time: 25:32

I was actually going for 40 Double-Unders in this WOD, but it became really hard to coordinate them after the DeadLifts, so half way through my double-unders on the first round, I decided the WOD would be better served by doing only 30

[David Glass]

I've been following Seal Fit for a while, and I've noticed how their WODs are put together, most of them containing a CrossFit WOD as part of a 4 or 4 step WOD. Today I decided to give it a shot and did

Warm-up: 3 rounds of Cindy in 2:31
CF WOD: Grace, or 30 Clean + Jerk, 5:31 (1:11 below previous PR)
2.25 mile run with full camel-back (10 lbs approx), 24:31
Max sit-ups in 2:00... 54

For the sit-ups, I was actually going fo 5 minutes, but I got interrupted... good thing, though, because sit-ups after the run, I was cramping like it was nobody's business!

[David Glass]

Sunday: 3.5 hours mowing the lawn (non self-propelled)

Monday:

Warmup: Air Squats and squal-holds, Burgerner and DROM, then...

5 rounds for time of:
- 10 x 115# SDHP
- 20 x 45# Overhead Lunges
- 15 Dips

My time... 20:56

[David Glass]

Did some heavy squatting last night

Warmup: Air Squats (still have to do these as a means of stretching so I can "get in the hole" so to speak), about 30 air squats and squat holds until I can get way deep, all the way down and torso upright)

Then, build up to max back squat:
1 x 10 x 45 lbs (bar only)
1 x 10 x 135 lbs
1 x 5 x 225 lbs
1 x 3 x 235 lbs
1 x 3 x 245 lbs
1 x 2 x 245 lbs

I realize now I missed a set... alas... it was the first time back squatting in a while and my legs were still aching from those lunges

I later did 100 double-unders for time, but with no stop watch... just did them because I felt I hadn't really worked out

[David Glass]

Did the following WOD last night

For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.

36:28... I went completely Rx'd. Towards the end I was doing a few face-plants on the HSPU, but one by one I pulled it off!

[David Glass]

Today I did the following:

Warmup
- 5 minutes of jumprope
- DROM
- Med-Mal 8's
- 3 rounds of Cindy (15 squats, 10 push-ups, 5 pull-ups) 2:10

Then...
1, 1, 1, 1, 1, 1 reps of cleans

My progression was
135# x 5 (warmup)
155#,
160#,
185#,
205# (fail),
205# (fail),
205# (fail),
205# (fail),
205# (fail),
185#

Then the following WOD:
5 rounds for time of
- 12 x Bodyweight Bench Press (205#... 10 lbs heavier than I am)
- 20 x 54 lb Goblet Squats
- 21 KB Swings (1 pood or 54 lbs)

33:32

Then
2.25 mile run with 15# vest (23:30)

Then
Max sit-ups in 2 minutes: 50

[David Glass]

OMG am I going to celebrate!

Started out the day doing some PK training which consisted of sets of

5' precision jumps
1 Kong over picnic table
1 4' drop

Did about 20 sets of those when I decided it was time to hit some weights

Then I did DeadLift:
135# x 1 x 10
225# x 1 x 3
275# x 1
295# x 1
310# x 1 x 3

Then began stretching and doing squats to prepare for Heavy Fran, or

21-15-9 reps of:
115# thrusters
Deadhang pull-ups

All throughout it really felt like I was doing terrible. I saw the clock go by 10:00, then by 12:00... WTH is wrong with you David!!!

Finally, my sufferring ended at 14:07 and I was really bummed out, until I checked my journal and saw my previous record on this was 18:10!!!


So I shaved over 4:00 off this one in spite of all the havy training I had done before.... HUZZAH!

[David Glass]

Father-in-law decided to train with me today, so we did:

5 rounds for time of:
- 15 push-ups
- 30 Double-Unders
- 15 54# Goblet Squats
- 7 Deadhang pull-ups

My time... 21:22

[Max G]

nice going on that fran time cut david! that's some serious speeding up

[David Glass]

nice going on that fran time cut david! that's some serious speeding up

Thanks, brudda. That was actually a "Heavy Fran"... something I kind of made up to prepare me for the actual Fran... the concept behind it is that I work with 115# thrusters instead of 95#, and I do deadhang pull-ups instead of kipping

I followed this methodology (going heavier than prescribed), and my actual fran dropped from 18:20 to 6:47 over the course of about 6 months. I haven't done Fran in quite a while (about another 6 months). I'm hoping this cut in my Heavy Fran will translate into a sub 5 Fran... Fingers Crossed.

BTW, I have been checking out your journal from time to time and you've been doing some hard-core stuff yourself!

[David Glass]

Today I did

Warm-Up
- 0.8 mile row (or 5:00)

Then Press
- 95# x 10 x 1
- 115# x 5 x 1
- 135# x 5 x 1
- 155# x 2 x 1
- 135# x 5 x 2

Then, more warm-up...
- 3 rounds of Cindy (15 squats, 10 push-ups, 5 pull-ups)... 2:10

Then I did
Elizabeth, or...
21-15-9 reps of
- 135# Cleans
- Dips

Record shattered here... 12:43, down from 16:10. I put a lot of heart into this. I attribute it to increased will-power, strength, and really focussing on the second pull

Then I did another 1 mile row in 7:11... was too cramped up to do sit-ups, so I'll be doing those tomorrow

[David Glass]

Warm-up

5 minutes rowing (3/4 mile)

then

Deadlift
135# x 10 x 1
225# x 5 x 1
275# x 5 x 3
290# x 5 x 1
295# x 5 x 1

Then

150 Burpees for time... 18:42

I was both pleasantly surprised and a bit bummed out. Just one week ago my max deadlift was 310, and today I was doing 295 in sets of 5 and thinking it was easy. I could have gone higher, but we'll leave that for next week.

I paced myself with the burpees, thinking if I did 10/mi, I'd finish in 15 minutes. After about 5 minutes, I could only do 8 per minute, then 7, then 6... won't be doing that again, or at least I'll limit to 15/mi for the first few minutes while I'm fresh

[Max G]

Thanks, brudda. That was actually a "Heavy Fran"... something I kind of made up to prepare me for the actual Fran... the concept behind it is that I work with 115# thrusters instead of 95#, and I do deadhang pull-ups instead of kipping

oop my b yes must've left that out; and that's a solid fran time too! (probably the only xfit workout that i'm familiar with the time)

BTW, I have been checking out your journal from time to time and you've been doing some hard-core stuff yourself!

haha thanks; obviously still a long way to go-can't wait to get squatting again!

[David Glass]

Warm-up
- Row 5 minutes: 3/4 mile
- 3 rounds of Cindy (15 squats, 10 push-ups, 5 pull-ups(deadhang))

Squat
- 135# x 1 x 8
- 185# x 1 x 3
- 225# x 3 x 5
- 245# x 1 x 5
- 245# x 1 x 3

WOD
5 rounds for time of
- 10 x 115# SDHP
- 7 deadhang pull-ups
- Run 400m

Half way through the WOD, wife asked me to go to the accountant with her, so I finished the 3rd round by 15:10 and did a quick Max Reps of Situps in 2 minutes: 50

[David Glass]

Warmup:
Jump-Rope, then 100 Double-Unders for time... 3:00 and change. Then 20 burpees

Workout
Bench Press
115# x 1 x 10
225# x 5 x 5

Then Row 5K... 26:11

[David Glass]

Warmup
-5 minute Row (0.6 miles)
-3 rounds of Cindy (2:13)

Deadlift
- 1 x 10 @ 135#
- 1 x 4 @ 225#
- 1 x 3 @ 295#
- 3 x 5 @ 275#

WOD

AMRAP in 15 minutes of:
15 Wall-Balls
15 24'' Box Jumps

Did 5 rounds in 14:22

Max Knees to Chest in 2:00... 56

[David Glass]

Wamup:

Row minutes, 10 push-ups

Press
1 x 10 @ 95 lbs
5 x 4 @ 135 lbs

Chin-ups
8, 7, 6, 6, 6, 6

Today I woke up feeling some pressure in the knee. It seemed like what I had prior to my injury, as if there were a bubble between my knee joints. I went over mentally what my WOD was yesterday and couldn't find anything that would cause it, unless it was because I was landing too hard when coming off the 24'' box jumps... I was jumping off back-first and was having a hard time absorbing the impact

Today, when rowing, both my knees were popping. I'm going to lay off the rower for a couple of days until my knees get better

[David Glass]

Alternated between Back Squats and Weighted Dips

Warm-up
- Row 5:00 (0.8 mi)
- 2 rounds of 10 push-ups and air squats

Then

1 x 10 @ 135# Back Squat
1 x 10 @ 20# Dips (weighted vest)

1 x 3 @ 225# Back Squat (knee really bugging me)
1 x 10 @ 28# Dips (weighted vest)

1 x 4 @ 225# Back Squat
1 x 10 @ 40# Dips (weighted vest)

1 x 3 @ 225# Back Squat
1 x 17 @ 55# Dips (weighted vest)

I called it quits here for 2 reasons:
1) My knee was really bugging me. No pain, but there definitely were tendon issues, and the strength wasn't there, maybe just mentally because of the knee
2) I couldn't add more weight for the dips because my bars were beginning to bend. Judging by the amount of reps I did, I can probably do a lot more.

[David Glass]

Two missed training logs here:

Thursday I did some GTG with weighted pull-ups. Used a 40 lb vest in sets of 4 (deadhang). Don't really know how much I did, probably about 30

Friday I did some bench press. Warmed up with some clapping push-ups and then did the following progression

1 x 10 @ 135#
1 x 5 @ 225#
1 x 5 @ 245#
1 x 3 @ 245#
1 x 5 @ 225#
1 x 4 @ 225#

Between sets I'd do straight leg raises for some core strengthening. Sets of 10

It could be said that I took the week off. Some really mild training all week long. Knees are much better and I'll probably be attacking full force today with a WOD including 135# cleans and a run, or maybe I'll do Grace and a 2 mile run. We'll see what I'm more inclined to do later in the day

[David Glass]

Thought I could incorporate a run in my WOD today, but rain and cold weather got in the way. My garage is filled up with suitcases from visiting cousins, so I couldn't do double-unders either.

Opted to do Heavy Fran again, after a quick 5 minute row and 30 squat/20 push-up warm-up

Today's time was 12:27, down 1:40 exactly from a couple of weeks back. Whatever I'm doing, I'm doing it right. New PR, and still trying to get a sub 10:00

Note: Heavy Fran is 21-15-9 reps of 115# thrusters and deadhang pull-us, unlike prescribed Fran which has 95# thrusters and Kipping Pull-ups

My biceps are killing me!!!!