Topic: CptBongue's training log

[David Glass]

Saturday:

Did some Tuck-Planche-Pushups on saturday night, about 5 sets to max repetitions (3 or 4 reps per set)

Then I did 20 seconds on / 10 rest of "Sustained bridge position"... DOn't really know what it's called... you're basically laying down and only your elbows and toes touch the ground... HUGE core workout

Sunday:
Weighted Dips (with 20 lb vest)
8, 11, 13, 13, 11 reps

1 warmup set of chin-ups: 7 reps
Weighted chin-ups with 20 lb vest: 7, 6, 5, 5, 5, 5

Then I went for a 2 mile run, which I finished in 19:10

Today I'll be missing out on WOD... it's wife's b-day so I'll be having cake instead

[David Glass]

Pull-ups
-1 warmup set: 8 reps
-6, 6, 5 reps with 20 lb vest

In the evening, wife had leftover b-day cake and neighbor stopped by, so I ate two huge chunks, and then did 20 minutes of jump-rope LOL... was too full to do anything else

[David Glass]

Last night I did the following WOD

AMRAP in 20 minutes of
- 15 95# thrusters
- 10 95# SDHP
- 10 95# Bent Over Barbell rows

I finished 4 rounds in 19:40... SDHP at that weight is just killer... my shins are all scraped up

This morning I did
Pull-ups
- 1 warmup set @BW
- 4 sets of 6 with 20 lb vest

I'm just realizing now I had done pull-ups yesterday too... ooops! The interesting thing is I'm up to 6 reps with that vest, which went up from yesterday, so I don't think I'm anywhere near fatigue. I think my plan will be get up to 8 consistent reps with the vest and then just go with endurance by dropping the vest and going for 15 consistent deadhang reps. All kip practice will be done at crossfit WODs, which is now incorporating pull-ups at least once a week

[David Glass]

Did Cindy last night, which consisted of

AMRAP in 20 minutes of:
- 5 pull-ups
- 10 push-ups
- 15 squats

New personal record for me: 15 rounds. Prior to this, my PR was 12, which I had landed the last 3 times I did Cindy. Learning the Kip was of huge help. Now I'm going to have to focus on push-ups and metabolic conditioning

To this objective, this morning I did:

5 rounds for time of:
- 15 20# wall-balls
- 10 1.5 pood KB swings
- 10 95# push-press

My time: 19:53

[David Glass]

Sunday: Pull-ups
Warmup: 1 set of 7 @ BW
then 5 sets of 6 @BW + 20# (vest)

This morning, rolled out of bed and did

10 rounds for time of:
- 10 push-ups
- 10 squats

Was trying to be quiet as I am sharing an apartment with a fellow worker whom I don't know. He was sleeping in bedroom next to mind, floors were squeeky and didn't want to wake him up. Tomorrow I'll probably do some running if it gets warmer (this morning it was 37 degrees). Thursday some burpees

[Kevin Davies]

Did you go on a business trip or something?  You haven't updated your log for a fews days, which is highly unusual, and it is 37 degrees which seems awful cold for florida.

[David Glass]

Did you go on a business trip or something?  You haven't updated your log for a fews days, which is highly unusual, and it is 37 degrees which seems awful cold for florida.

Yeap... just got back from NY. After that one WOD, on tuesday, I went for a 2 mile run in 26 degree temperature. It was 5:30 AM, people were lining up in front of the local Panera Bread, with their jackets and hands in their pockets, and there I was, running along... Some of them looked at me as if to say: Where are the cops that are chasing you?

Saturday, when I got home, I did the following WOD:

7 rounds for time of:
- 550m run
- 7 95# thrusters
- 7 pull-ups

I made it through 4, and was interrupted by my wife in the middle of the fifth... I have to say I allowed myself to be interrupted because I had gotten in on a late flight the night before and was pretty exhausted... in fact, 30 minutes later I crashed for a 2 hour nap

Yesterday I did some GTG pull-ups, GTG tuck planche push-ups, followed by GTG dips with weighted vest... it was my kids b-day, so I'd sneak out every 30 minutes or so for a quick round.

Today it's back to crossfit... I hope my trip hasn't messed me up too bad. Up there I was drinking coffee, having at the pastries, and eating out every night... I gained about 4 pounds, so I'm commiting to my diet again

[David Glass]

Last night's WOD consisted of a card game. I'll post what faces were what exercises later, when the coach posts it on the Crossfit website, but, in essence, I did a shitload of 70 lb KB swings and 95 lb SDHPs. I did get two shots at 20 lb Wall-balls, and no burpees. I also did about 5 400m runs.

This morning's pull-up workout was really satisfying. I'm doing sets of 7 weighted pull-ups now. When I reach 10, I'm going to bump up the weighted vest to 40 lbs (now at 20lbs). This morning's pull-up workout looked like this

1 warmup set of 7 @ BW
3 sets of 7 @ BW + 20 lbs
1 set of 5 @ BW + 20 lbs

[David Glass]

Did Murph yesterday... had not done it since 9/11

I had to bail before finishing the squats cause I had to be home before 7:00, but aside from not completing the squats, I did do the last run. It was interesting training in the pouring rain. I never got thristy cause water kept dripping down my face. Some interesting notes

1) I had completed my run and my 100 pull-ups in 22 minutes
2) I actually was able to complete the 200 push-ups

I didn't break it up. I did the run, competed my 100 pull-ups, then my 200 push-ups, then went for squats, realized I was out of time, notified coach and went for my mile run.

I'm going to check my log, but I think this is the second time Murph eludes me, although I did feel pretty confident I could complete it

[David Glass]

Did a crazy WOD last night, which consisted of

80 lb dumbell Thrusters: 15 + 15 + 15 + 15 + 15
115 lb Push Press: 5 + 10 + 15 + 20 + 25
Burpees: 10 + 10 + 10 + 10 + 10
Lunges: 30 + 30 + 30 + 30 + 30
Rest: It was a team WOD, so there were 7 movements, 1 of which was a much needed rest and then you rotated
155 lb Deadlift: 25 + 20 + 15 + 10 + 5


Today I did 5 rounds for time of:
- 550m run
- 10 95 lb SDHP
- 15 1.5 pood KB swing

My time: 29:42 (was taking it a little easy cause I was exhausted from yesterday)

[David Glass]

Sunday I did some GTG pull-ups, with 20 lb vest, some tuck-planche-push ups, and some weighted dips

Last night we did a modified Nicole:

AMRAP in 20 minutes of:
- Max pull-ups
- 70 lb gobblet squats
- 400m run
I pulled off almost 5 rounds. My pull-up sequence was 10 + 8 + 9 + 6. In all instances I could have knocked out more, but my callouses were bleeding under the tape and it was pretty painful holding on to the bar

[David Glass]

On wednesday we did the following WOD:

21-15-9 for Time
SDHP 95 lb
KB Swing Rx'd was 54 lbs, I did 70 lbs
HSPU (Handstand Push-Ups)

My time was 11:32. I lost a couple of minutes because there was only one 70 lb kettlebell, which was being shared by the other "tougher guys", one of which was using it for both SDHP and KB swings. I could have gone for the 54 lbs, but I made the choice to stay heavy (after all, I have a 54 lb kb at home, so why miss out on this opportunity).

Today we'll be doing:

- 10 DB Clean and Jerk 45lb
- 20 Double Unders (attempts count - no singles)

Going to have to keep an eye on the clock. Been getting home late after these long WODs and every single time I get thrown into the dog house.

[David Glass]

Been a hectic couple of weeks. The routine has been as follows:
1) Boss asks me how long I need to get something done
2) I tell him X days
3) Boss asks me to demo it in X-1 days

Yeap... I've been training, just not logging

On friday, I did the following WOD:

AMRAP in 20 minutes of:
- 10 DB Clean and Jerk 45lb
- 20 Double Unders (attempts count - no singles)

Double-Unders gave me some trouble, and I ended up getting 3.5 rounds in. I switched back and forth between 45 lb dumbells, and 55 lb dumbells

On Saturday, because I wasn't thrilled with my performance the night before, I did the following WOD:

5 rounds for time of:
- 10 115 lb barbell cleans (with ride into squat)
- 10 HSPU with parallettes
- 10 1.5 pood KB swings

My time: 31:42

My world was shaking after this one. 2 hrs later I sucumbed to a cold I had been battling off for a week. I'm feeling much better today, and good thing too: Today I have to beat a very unimpressive FGB PR of 178... Won't be easy when you can't breathe LOL

[Chris Salvato]

Been a hectic couple of weeks. The routine has been as follows:
1) Boss asks me how long I need to get something done
2) I tell him X days
3) Boss asks me to demo it in X-1 days

LOL gotta love management...

[David Glass]

Yeap... that's what they do 

Did FGB yesterday. In spite of the cough attack and the snotting all over the place, I managed to pull a 233, which I thought was impressive considerring I lost almost a minute on round 2 due to the fact that my cold wasn't letting me breathe at all

233 is a new PR for me, since the only recorded score I have is 178... next time I'm going for 300!

[David Glass]

Missed my WOD yesterday. Things got a little hectic at the office close to closing time and I just didn't make it out on time to join the gang. Today I punished myself by going heavy... did the following WOD

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

My Time: 28:55

[David Glass]

Ran 2 miles in 19:15

Today we're going to do a baseline: Max reps in push-ups, pull-ups and air squats in one minute (or 2 minute tabatas, not sure yet). Very curious to see where my numbers are as I have never measured them before (well, at least not in the past year)

[David Glass]

Been training wife giving her a bit of a watered down version of Crossfit. I think she's hooked. She just had her thirs session last night, and she keeps asking for more.

Last night, when I got home, got a call from work, so I had to pop out the laptop, then I gave my wife her training session... when all was said and done, I had very little time to do a WOD of my own, so I pondered what to do and realized I hadn't done any heavy deadlifting in a while, my progression looked like this:

Warmup: 1 set of 10 with 155 lbs
1 x 4 x 245#
3 x 2 x 295# (PR)
2 x 3 x 245#

Very pleasant surprise there. It's been at least 3 months since I've deadlifted any weight, and I was able to do two reps with a weight I had never even lifted before. Prior to last night, my PR was 275#, and it took me a few SS sessions to build up to that. For the past couple of months I've been doing Crossfit exclusively, with a few GTG Pull-up sessions here and there. IT'S FRIGGIN WORKING!!!

[Chris Salvato]

CrossFit must have really programmed your DL motor pattern very well!  Congrats!

[David Glass]

CrossFit must have really programmed your DL motor pattern very well!  Congrats!

Thanks, bro. My confidence has really been boosted lately, although I did have a pretty bad day in my training last night:

Set out to do the following:

5 rounds for time of:
- 10 115# cleans + squat
- 54 lb kb swings (10 per arm)
- 10 hspu (on parallettes)

I warmed up quite a bit, jumping rope, burgener warm-up, and warmup for crossfit... in all, it must have taken me about 30 minutes to warm up and set everything up for the WOD.

I was feeling really tired (kid has been sick all week and I haven't been getting good sleep), but I set out to do it anyway. Bailed after only 2 rounds. Just wanted to roll over and take a nap. Complete failure of will.

I don't think I'll be seeing much of this happening. I'm pretty pissed about it today, and pumped up... looks like another Cindy coming up