warmup: rowing machine

few orbits of
1) i dunno what to call this, google isnt helpful (have mentioned it previously in thread), it's a rig where you place your feet into a secure position and then hover over a padded thing where your body is sorta parallel to the floor and then you can move downward to work on hips or you can use it to do a wicked situp. 15 reps downward (hips), 10 reps upward (abs)
2) stretchy band around both knees, squat position and stutter-step walking left, right, forward, backward, etc

few orbits of
1) front squats, weight increasing
2) even more complicated to describe thing where it's kinda like (1) from the previous thing but there are stretchy bands connected to the back of it, i loop em over my shoulders like they're suspenders, put my knees into the padding then i keep my body straight and go downward, using my hamstrings to flex and bring me back to an upright position.

finally 2000m on the rowing machine (10m5s)

im gonna feel that one tomorrow.

Clayton,

Roman chair?

https://www.ebay.co.uk/p/FXR-Sports-...ner/1749225691

This piece of insanity?

Either Roman chair or glute ham raise

nice

another fun day of getting murdered

start with core work, which was

3 orbits of
- lay face up on ground, head stays on ground, legs up, arms up, engaging core etc, moving one leg up or down at a time
- pushup position into plank elbows position into pushup position then 3 pushups then pushup position then elbows then pushup then elbows etc etc

then

4 orbits of
- kettlebell lawnmower, kettlebell cant touch the ground, and the lawnmower movement has to be full and rotate the back and all that good stuff
- pull ups with assistance from band (foot goes into the band)

4 or 5 orbits of
- 5 calories on the bike
- 5 reps of dip press, or OHP with a little bit of hip drive, 75ish lbs

mostly feeling it in the core (kinda like yoke but not as smashed) and hamstrings are still pretty shot from sunday.

no crossfit til monday cuz of scheduling so got some homework workout assignments in the interim.

assumed i was gonna crossfit on monday so i lifted heavy on saturday.

bench
145 - 3 reps gg
140 - 5 reps pretty strenuous
135 - 5 reps super ez

squat
195 3 reps (had the bar on the rack too high, fish move)
185 5 reps
190 5 reps

bit of a mess of weights/reps, was just sorta trying to figure out where i was at with so much time spent away from the heavy SS work. im probably at 142.5 with bench and 200ish with squat.

anyways crossfit was today and i got murdered again.

warmup on the bike, stretch/core work

havent gone in depth into stretch/core work but an example would be putting my hands down like i'm stretching hamstrings, then walk my hands out until i'm in a pushup position. then i do a pushup, then i walk my feet up to my legs. other stuff is more standard, like lunges and walking knee tucks etc etc

today was pretty cardio intensive, started with 10 medicine ball bags lined up over about 50 feet (idk). standard shuttle run exercises. start by running over them one foot at a time then jog back (do this 4 times). then double foot tap (shuttle ish run) between each bags, do that 4 times. then sideways lateral running over the bags. then a maneuver where it's a proper NFL shuttle sideways run around the bags but as i stop at each place between the bags i have to drop down to my chest on the floor and pick myself back up. do that 4 times, of course.

after that it was 4 orbits of
- 10 reps of situp on the glute ham roman chair thingy
- 2 snatch reps
- 5 DL reps

fairly light weight but increased it steadily to the point where the snatch was challenging but the DL was super ez (guessing 105 ish)

after this 2 orbits of box jumps. 4 jumps forward, then 4 jumps left, then 4 jumps right. took my time with these as i'm starting to gas out.

after the box jumps i wanted to tap but we had to end it with the shuttle run bags again. same stuff, just 3 sets of each run instead of 4. cramped up in the calves when i got to the side shuttle stuff, so took a break and pounded some gatorade and rolled on the calves a little. finished and wanted to die. laid on the ground for about 5 minutes then felt better.

back at it tomorrow. my calves are super fkd. core will prob be smashed too.

today was pretty similar to december 5th, primarily working on core and shoulders

warmup/stretching... one that i like is where you get on hands and knees, shoulders are locked above the hands, then you raise your knees and balance on your toes and hands. then you crawl-walk like that 30 feet forward, then backward, then side to side, etc

plus some rowing machine warmup

four orbits of
- kettlebell seated press, sit on ground, chest up core engaged, one armed press kettlebell 8 reps each side
- pull ups with the band as support, 5 reps (this was surprisingly easier than last time)

four orbits of
push press, weight increases while reps decrease
5 calories on the bike

then back to the pull up bar where i was taught some maneuver that i'm gonna have a real hard time explaining, but the gist is you are in a fixed pull up position, chest and core is engaged, then you sorta press forward and backward and you end up looking like a gymnast sorta swinging back and forth but everything is tight/engaged. few sets of 10.

then glute/roman chair situps which i could no longer do because my core was so destroyed, so i had a band-assisted 20 situps.

fairly easy and not murdered feeling

squat stuff tomorrow

more cardio beatdowns today

bike + standard stretches

did the cardio shuttle run bags stuff that i talked about on dec 12. went after it harder than before so felt it more afterward.

after that, 4 orbits of
- front squat (maxed at 115 for 6 reps)
- roman chair glute thingy but more hamstring activated (lean forward then use hams like a bicep). used 1 resistance band instead of 2.

then a final cardio bit of

run 20 yards, touch, run 20 yards back, hit the deck and do a burpee. do this 3 times. whatever time left over used to rest until the next minute begins. for the next minute i do gorilla lunges for the 20 yards and back. i think i did this four times apiece. the last couple i needed a minute break because dead.

back at it either saturday or sunday depending on scheduling.

today was squats and sleds

warm up with a lot of stretching and air squats

then basically back and forth between back squats and sled push/sled pull

decreased reps with increased weight, maxing at 3 reps of 165

sled weight was static, i think it was 50 lbs total. for pulls, there was a gymnastic rings thing sorta tied to the sled and i'd pull using that keeping shoulders back etc

this put a huge pump on my quads and i suffered a decent bit. i do pretty crappy in the mornings cuz my stomach is sloshing with all my coffee and breakfast and so i get nauseous easier. feel great now tho... breakfast steak nom nom.

sitting at like 159ish lbs, got one more crossfit tomorrow then i get about a week off for xmas with the family. my brothers do high school rowing so i may steal their machine for stretches just to keep me active.

i'll prob do my next scan first week of january then keep scans quarterly to april/july etc... unless the january scan shows something really out of line. i keep feeling more and more comfortable with the physique and i'm confident that the crossfit beatings are doing their job, so i don't wanna mess with that with a potentially noisy monthly scan.

Clayton,


This doesn’t really matter, but so what about the scan?

Your body, strength, and fitness don’t lie. You’ll know exactly how you look, feel, and perform.

No reason to get hung up on some specific body fat % or whatever. Everyone’s body and goals are different, so success for you might be at much different scan numbers than you initially had in mind.

hey El D,

definitely agree. i just like the scans for their objective metrics. they are very helpful during months where i feel like i'm not making progress visually. weirdly my eye test for how i look isn't always reliable, lol.

it'll be a lot easier for me to stop sweating the small stuff when i can confirm with numbers that there is real progress coming from crossfit beatings + eating a lot of steak.

success for me has been getting to the point where i have an athletic aesthetic frame. if crossfit instead gets me looking more like a linebacker cuz that's just the way my body type goes, well then so be it. i am just about continuing the process, seeing progress, and wherever that takes me then good luck. it sounds arbitrary but i feel like 2 years of process gets me where i think i should be. this is quite the reboot.

It's a metric. Always worthwhile for a thinking person imo.

today really sucked. my measure of suckness is how long i have to lay on the floor afterward. was dead for like 10 minutes today.

- 1 mile on the exercise bike (60-70% intensity) ~5ish minutes
- 50 feet of inchworms there and back
- 1 mile on the exercise bike (85% intensity) ~3.5ish minutes
- 50 feet of inchworms there and back
- 1 mile on the exercise bike (maximum pain) ~2.5ish minutes
- 50 feet of inchworms there and back

quads pumped to all hell and v uncomfortable, balls of feet on fire

then 4 rotations of the following stations
- 35 lb dumbbells pushpress (6 reps)
- band assisted pullups (6 reps)
- gymnastic ring pushups (10 reps)
- world strongest man sandbag deadlift toss over shoulder behind you thing (2 left, 2 right)

by the third orbit i was suffering a lot and form got real sloppy but somehow got thru it. core totally smashed. everything dead. back at it tomorrow.

I always think your log title is best BAR path for breaking skinny fat cycle and then I'm disappointed when I remember it isn't

stretch work

4 orbits of
- 10 calories on rowing machine
- deadlift (maxed at 185 for 3 reps). emphasis on continued reps instead of 1 rep at a time.

3 orbits of
- 30 banded jumps
- 200m run

timed in at 4m32s

dead again

Clayton,

Have you puked or passed out from a CrossFit workout yet?

hi el d,

i really wanted to yesterday after the third orbit of the ring pushups, but did not. bent over a trash can and was not given the sweet release.

i don't think i've gotten close to being pushed to the point of passing out, but plenty of times i've let out some nice "you gon' puke soon bro" burps

just followed my trainer on instagram (he had a good snapstory of me suffering on the floor after todays sesh) and earlier in the day he had a puker. lol.

Did you forget the Instagram link?