Bri3626 log

[Bri3626]

10 Oct 11

"Cindy" or L8D1

12 rounds. down from last one


11 Oct 11
10 Rnds 2 reps Front squats

115, 125, 135, 145, 155, 115, 115, 115, 115, 115

decided to attempt form and see if I could tell what kind of errors I was making. Tweaked my right knee on either the 145 or 155 not sure. Turned knee in going up. Did 1 min rest betwee on last 5 sets.

[Bri3626]

Uggghhh

AMRAP 30 minutes

400 metre run
5 L pullups
10 25lbs morning glory's
15 25 lbs situps

5 rounds + 10 Morning glory's

didn't realize it would be so hard. Gut should be pretty sore tomorrow.

[Bri3626]

"Diane"

21-15-9 reps of

155 lbs deadlift
HSPU progressions

6:14

went well HSPU progressions are too easy but I cant do one regular HSPU. not sure how I'm gonna progress with that. decided to do a 3 round tabata of
1min sprint 10 sec rest of

run
row
bike

killed my legs!

[Bri3626]

Deadlift

1- 205
1- 225
1- 235
1- 245
1- 255 Prev PR
1- 265
1- 275 New PR!

I screwed up on 235. It felt so easy going up I lost my form on the way down and tweaked my back. Was worried I couldn't continue and decided to stay as strict as possible and see what happened. I'm stunned I went 20 lbs up on the PR plus I think I could have done 280 or 285.

[Bri3626]

15 Oct 2011

Went into Gold's Gym with my wife. Oddly enough I found an apparatus designed around Crossfit exercises and TRX system. Too bad you can't patent workouts. Anyway, I decided to play around and did an odd mix of L8D1 and 1/4 mile sprints don't remember the total rounds but went something like this

3 rnds of
5 pullups
10 pushups
15 squats then
1/4 mile sprint (had to walk about 200 yards to treadmills)
Went to two rounds of L8D1 and 1/4 mile sprints

After that I found a small boxing gym and played on the speed bag and practiced some KM kicks for a bit.

Was pretty fun all in all.

[Bri3626]

Today was supposed to be 5 rounds for time. was so friggin tired I just couldn't go.

5 Rnds FT

7 squat cleans- 95 lbs
14 db rows- 45 lbs

got 3 rounds over 12 minutes. I stopped and rested for some time then practiced kipping pullups. didnt last long.
forgot shoes today so worked out in my socks. Isn't that peachy?

[Bri3626]

5 rounds FT no more than 30 minutes

200 m run
15 pullups
200 m run
15 pushups
200 m run
15 situps
200 m run
15 squats

man talk about time intensive. I really pushed this trying to complete all five rounds and even dropped 5 reps per exercise. Finished 3 rounds in 28:58 although I think it was four. Hard to imagine missing a whole round with all those exercises but my brain was shizzed on this one. I'm counting as 3. Anyway, added another 200 m run at the end cause I missed a round inbtween a pullup and pushup run.

[Bri3626]

5 rounds for time

200 m run
7 muscle up progressions ( 1 pullup 1 dip)
200 m run
7 hspu progressions
200 m run
30 second tuck sit
200 m run
10 pistol progressions

total 48 minutes and change. I was gonna do the 30 minute deal and decided to push on through it and beat 50 minutes. Very hard.
technically MU progressions should have been 3 pullups 3 dips per each one so a total of 42 reps but I forgot till just now.
run was treadmill lvl 9.0 or 6:40 min/mile
still can't believe how time intensive this was.

[Bri3626]

3 rnds for time

OHS 10 reps at 55 lbs
25 double unders

15:35 had some interference with people and had to wait between exercises so time doesn't match what I think I would have done.
I initially started with the thought I would do 95 lbs and 25 double unders. promptly tweaked my back and went down in weight. This was difficult and I've learned two things from this exercise.

#1 I suck at overhead squats
#2 I suck at double unders

[Bri3626]

10 rnds FT

100 m sprint
90 second rest

Did this on a treadmill and have found out that it is ridiculous to even try. Basically it had to bring it up to speed which took time. By the time it got to speed over half the distance was covered. I just couldn't time it well. Eventually I gave up and decided that I would just increase the level on the treadmill by .1 each time and I would do 100 m or 1/8 mile track walk the other 1/8 then sprint again. There was some variation based on when I actually sped up or slowed down.
Completely gave up on measuring times.
3 deg incline
lvl 11 or ll mph up to rnd 3 then 11.2 rnd 4, 11.3 rnd 5, 11.4 rnd 6, 11.5 rnd 7, 11.6 rnd 8, 11.7 rnd 9, 11.8 rnd 10

I was more worried I would trip or something on the treadmill. gonna have to measure out 100 metres somewhere.

[Bri3626]

23 Oct 11

20 min jog 20 lbs vest.

Went well. Not even winded.

[Bri3626]

Damnit! I put all my info in and got logged off then lost it all...

Repeats of
4 rounds of 5 pullups, 10 pushups, 15 squats
1/4 mile sprint
completely recover to heart rate <90bpm
stop when 4 rounds goes over 5 minutes

1st repeat
4 rnds of L8D1 (Cindy) 3:23
1/4 mile sprint 1:34

2nd repeat
4 rnds of L8D1 (Cindy) 5:51
1/4 mile 1:34

didnt get far. 1st round was an all out push and I was pretty much at maximum. Took me 10 minutes to recover from this at the end. both sprints were treadmill lvl 10 and 0 deg incline. Now if I can just do 1 min rounds of the pullups pushups and squats to equal a 20 rounds for 20 minute L8D1 I'll be a happy camper.

[volleyball_man]

Hey man! Thanks for stopping by my blog!

[Bri3626]

Yepper! dude you still impress the hell outta me. that filthy fifty musta sucked bad.


Anyway 10 rounds of 2 rep press 60 second rest between each set

2-65
2-75
2-85
2-95
2-105
2-110
2-110 form deteriorated badly right shoulder stability was poor, arched back
2-95
2-95
2-95

Whole goal for me on this one was to see how far up in weight I could go without messing it up. 110 seems to be about it. My external rotation is decreased in the right shoulder and I definitely noticed it today including overall strength of the shoulder. I could have gone up in weight with the left side as it felt good but right shoulder degraded too much to try. No serious pain although the shoulder has been aching for 3 days now. interestingly enough, I tried some shoulder stretches at the end and there was definite improvement compared to the other workouts. guess it warmed my shoulders up better.

[volleyball_man]

It did - I've done much on it than that - just trudged through it this time