Work has been hell the last 3 weeks. Been in the office until midnight on at least one occasion and I've just been obscenely busy. Couple that with some home maintenance and getting ready for vacation, and that didn't leave an awful lot of room for exercise. Oh well.

2/14/15

On vacation in Ireland. Finally have some time to relax and decompress. Feels wonderful.

5 x 500 meter rows: I think my best might have been 1:45? Worst was 1:55ish.

1000 meters - like 3:45 I think? Whatever it was, I'm slow.

4 x 30 second max efforts - ~175 meters each

Eh, better something than nothing. Also did quite a bit of walking today, probably > 3 miles, perhaps a bit more.

175m is counting all the meters after the 30s finishes, right? The erg I use counts both and I never look at the total meters, just what I get in the 30s. The highest I've ever gotten was 160!

Yeah, I think it was total meters, not the total number of meters within the 30 seconds, but I'm not sure.

In Miami this weekend. I see we are not lifting together. Have fun in England/France. K.

2/19/15

Still trekking through Ireland on vacation. Lovely country. The hotel I'm staying at now has a gym so went down to just do something.

Bench

Up to 4x2x100(kg)

Eh, hardish but not too bad really. I bet I could be halfway decent at bench if I tried and learned proper form and what have you.

I was going to squat after, but some euro bros were hogging the rack.

Conditioning

500 meter row

then 30 seconds on/30 off until I hit 1k meters. I dunno, like 6 or so rounds got me to 1k.

I paid close attention to the rower today. I got 170 meters within my first 30 seconds giving it essentially all I had.

u strong. like ox

And fat. Like cow.

3/1/15

C&J

135x2
155x2
175x1
195x1
210x1
220xf (jerk)
220xf
220 clean

Quite a bit weaker, but not surprising given lack of activity.

Deadlift

220x5
295x5
3x5x315

Way harder than it should've been.

Vids later perhaps.

3/7/15

Snatch

95 x a bunch

A bunch of practice complexes with 135.

Squat

135x4
155x4
175x5
205x5
230x5

230x5 was a near max effort.

Maybe I'll post some vids later.

My left elbow is perpetually jacked. It always hurts. Have some tightness behind the left knee and otherwise feel just beat up and this shouldn't really be the case since I've given my body ample rest. Guess I'm just getting old or whatever.

Have you tried vitamin I and a lot of massage?

Super high rep curls and pushdowns at a really low weight might be worth a go too.

Haven't really tried any of that, although I probably should. I can't really do pushdowns since I don't have access to that, but I have light dumbells I can do curls with.

Vids from recently:

C&Js and DLs from last week:





Snatch from Saturday:



Lost my grip and had no straps. I had a few others, but deleted.

Pushdowns with light bands work well if you have one of those lying around. Good to see you lifting though!

I do have some light bands lying around. I should give it a try. Yes, lifting a tiny bit at least.

3/10/15

Snatch Complex

Power Snatch from floor + 2 power snatches from low hang

95
115
135
140 (2 sets)
140 power snatch from the floor



Power Clean + Jerk

140 PC + 3 push press (2 sets)
165x2
185x2
205x1 + failed jerk
205x1 + failed jerk

Can't imagine why I failed the 2d jerk on 205. Probably something to do with my WOAT workout music selection.



The second attempt didn't make it into my edited video.



Hammer Curls

3x15x20s

I wanted to do some conditioning, but was feeling pretty spent after snatch/c&j. I screwed around with some light KB snatches, but shut it down quickly. My low back is feeling kind of iffy, otherwise I might have considered doing some KB swings. I considered squatting, but I have major DOMS from squatting on Saturday, so I called it a day.

3/13/15

Squat

135x5
155x3
190x3
215x3
240x5 (amrap)
240x1

Press

Bar
95x3
95x5
2x7x115

Hammer curls

3x15x20's

Conditioning

3 minute EMOM - 95x5 front squat

9 minute EMOM - 95x5 thrusters

I started to get a little fatigued on the last 2 or 3 sets. I was just going to do a 12 minute emom of 95x5 FS, but that seemed way too easy, so I did thrusters b/c this is a Crossfit log after all...

3/15/15

Snatch

95 PS + 3 OHS
115 PS + 3 OHS
135x2
140x2
145x2
3x2x150

Curls

5x15x20s

Conditioning

4 rounds

10 80# KBS
10 burpees

1:1 rest between rounds

Basically did most rounds in a blistering 1:10. Last round was like 1:25 or something? Slow.

From warm-up to finish was pushing 75 minutes. I rest too much between sets, but whatever, I'm glad I'm pushing myself to workout with a little more frequency. Vids later when I have time maybe.

3/24/15

Been lazy but finally dragged myself to my garage to do something.

Snatch - up to 4x2x155
C&J - up to 4 singles at 175

Conditioning - 21, 15, 9: 80# KBS/burpees. Quit on the 5th burpee in the round of 15 b/c I was tired and feeling lazy. Motivation is quite low atm...

Quit the CF gym?

Groupon expired and never went back to renew. I want to. I've just been lazy and work's been hectic. I'll probably get around to doing that soon.

Seems like a small price to pay for the regular asskicking you were getting! Get back in it, man. good luck

Yeah, agreed. I should go back. Suffering from sads wrt my fitness/diet atm. Everything else in life is going fairly awesome though, so there's that.

When I get sad about my fitness though, I just watch this video: https://youtu.be/LsL8dGj0BLU

I seriously lol every damn time at that vid

It's amazing.

3/28/15

Power snatch

95x5
115x5
125x5
135x4 + f
125x5

Heaving Snatch Balance

95x5
115x5
125x5
135x1 +f
135x2 +f
135x3 +f

Wtf

Squat

135x5
145x5
175x5
185x5
200x5
185x5

Jerk

185x2

Conditioning

9 rounds of

5 80# KBS
5 burpees

Rest 1:1ish at rounds 3 and 6. About 7:30 of total work time.

are those squats in kg?

Ofc.