Bri3626 log

[KTG]

Perhaps one of the limits of simplefit is that it is so predictable. Over time you learn a lot about how to dial in the effort. This is probably a good thing to have to do some workouts where you aren't sure how to calibrate the early work.

[Bri3626]

constant variability and unpredictability say the crossfit folks KTG heh.

been sick for several days, just coming off a bad cold today. Been thinking about my maxes and decided I need to reset Wendler. So I did a max bench press today since it wasn't part of the CFT last week.

Anyway,

210 lbs, I pr'd by 10 lbs. I went for 215 and was a no go but I think if I had been rested and not coming off the cold I would have done much better and prbly could have got it.

[Bri3626]

ugghh one week one bad ass cold. took a complete rest.

[KTG]

Hope you're better soon. I was thinking about our discussion of calibrating effort yesterday morning on my somewhat mediocre training run. There is an adage in marathon running that every second your pace is too fast in the first half will mean 4 seconds per mile slower in the second half. So, you don't want to leave anything on the table, but going out too fast is very costly at the end of the day. It has to be the same with an unfamiliar Crossfit workout.

[Bri3626]

3 800 meter runs 2 min rest between

3:18
3:41
3:53

have to remeasure the distance seems like i did that too quick

[Bri3626]

Wendler Rnd 2 week4 day 1

Squat

170 x 5
180 x5
190 x5

then

3 rounds of

20 leg raises
20 leg press
20 flutter kicks
1 min rest

was supposed to be 5 rounds but got fatigued too much in rnd 3. Thats not assistance workout. Could have maxed out squat and didn't. Only did 5 reps and should have attempted a sixth.

[Bri3626]

Wendler week 4 Day
Bench press

155x5
170x5
180x5+ only completed 3

bit upset that I couldn't complete the 5+ on last set then I realized Wendler is working off of 90% of your max. so need to redo this again.

[Bri3626]

7 sep 2012

for time
75 situps
75 doubleunders
75 HR pushups
75 toes to bar changed to Knees to bar by coach
7.5 laps bear crawls

this was nuts situps no problems just kept steady, can't even begin to say how many singles I completed on the double unders for the number of double unders completed, decided this time to do 5 pushups 5 breaths, then about half-way 5 pushups 10 breaths was tough but doable, TTB was going pretty well but coach decided too much for everyone so ktb, The bear crawls sucked. I'm guessing about 50 yards was a lap but not sure.

8 sep 12

todays plan was to do wendlers deadlift and press since I missed it this week, however, I was helping my son do a crossfit total correcting him on his deadlift and did the exact same thing when I started Wendler and hurt my lower back on the 4 the rep of first set. ultimately just stopped due to pain.

Deadlift

210 x 5
235 x5 (stopped at 4)

[Bri3626]

Wendler week something day something. I've screwed up the Wendler workouts to a point where I'm ready to start breaking shit. So this week is deload which it should have already been done since this is week 5. + I've screwed up my weight percentages so it's all f'd up

Squat

115 x5
120 x5
130 x5

then

pistol progressions
jump rope- 1st set was 200 singles then double unders, made a goal to complete 10 double unders in a row before I left the gym yesterday and did that on my first try, now I'm essentially back to where I was although I did get 7 today. Maybe in another 5-10 years I'll get them consistently.

[Bri3626]

9/10/12

yesterdays crossfit workout should probably be called "Confused as shit" I have no idea what we were supposed to do or what all we did. started out as half a Fran with some conglomeration of a tabata type workout, then was rapidly changed to running with medicine ball, more tabata stuff then another tabata type workout. I'll try to list it here but pretty sure Im missing something...

21 med ball cleans
hurdles
box jumps 25?
umm run with med ball, im guessing 1/8 mile
25 med call cleans
probly 2 min wait on whatever exercise he wanted me to do
went and did heavy ropes myself while waiting
wall ball 30 seconds
dips 30 seconds
SDHP 16 lb kb (too easy) 30 seconds
wall balls
15 lbs plate burpees
Then 3 rounds of 45 lbs bar in rack position doing squat holds against wall, time unknown.
Can't remember what else we did


11 sep 2012
Wendler week 5 day 16 deload

Bench
135x5
140x5
145x5

then 10 reps each alternating L-pullups and dips

[Bri3626]

9/11/12
between all the spam and inability to enter data the way you want I'm getting frustrated with this message board.

ALTERNATING JUMP BOX AND THRUSTERS 75 LBS. FOR TIME. I can't enter this in the way I want so have to write my data this way

JB 50 ----> T 5 ----> JB 40----> T 10----> JB 30----> T 15----> JB 20----> T 20----> JB 10
TIME =19:38

9/12/12

Wendler 531 week 5 day 17 deload

deadlift

150x5
160x5
175x5

[Bri3626]

12 sep 12

AMRAP 20 min

10 reps 20 lbs wallball
15 pushups
20 walking lunges
run approximately 100 yards

6 rnds +

[Bri3626]

14 sep 12

was more of a skill set issue, worked on muscle ups. did do a jog with overhead 15 lbs plate. much harder than I thought it would be.

17 sep 2012
Wendler week 6 day 18

squat

150x5
160x5
170x5 (10)

then 2 rnds each 5 reps ab wheel and kte non-stop then rest one minute and repeat

squat went better this week but that was because I corrected mistakes.

[Bri3626]

9/17/12

3 rounds 1 min each station

20 lbs wallball
hand release pushups
KTE
Fireman carry, 24 kg kettlebell
1 min rest

then we did max situps 1 min (a whopping 32)
then 3 min of differing ab exercises changing out every 30 seconds.

[Bri3626]

Wendler R2W1d2

Bench

140x5
145x5
150x5 (12)

then bentover rows in a semi- squat position with 45 lbs db. 5x10 1 min rest between
then triangle pushups 5x10 1 min rest between