POW's CrossFit Log - Page 73 - Health and Fitness Forum

Star Wars Day

On vacation but need to make time for exercise.

Hotel gym is surprisingly serviceable. They have a power rack and some barbells and a bunch of other stuff.

Bench - barx10, 105x10
135x5, 155x5, 175x5, 185x4, 185x2

Probably could've managed 185x5 but no spotter. I remember having no issue doing 185x10. I've gotten weaker. Maybe I'll start benching once a week at open gym. Maybe not.

Pull ups - 2x5, 1x4

Kettlebell swing - 5x20x55#

Short rests between sets. This was most taxing on grip but otherwise not bad.

Row - 5 minutes - 1,250 meters

Lots of walking today as well. 12k steps so far.

Quote

05-07-2016 , 11:16 PM

#1802

PayoffWiz

Pooh-Bah

Join Date: Aug 2005 Posts: 4,520

5/6

Hiked an hour at the flatirons. Fun and lovely views.

Did some pull ups, pressed 3x4x115, and some light front squats.

Tabata rowing 8 rounds of 20/10. A hair under 1k meters.

15 minutes on elliptical.

5/7

A whole bunch of walking. Later I did 45 minutes on elliptical. Workout was a solid 5/7.

Quote

05-10-2016 , 01:29 AM

#1803

PayoffWiz

Pooh-Bah

Join Date: Aug 2005 Posts: 4,520

5/9/16

Rowing -

5 x 8 rounds of 20 seconds on/10 off

Each full 4 minute tabata was just shy of 1k meters. So rowed roughly 5kish. Splits were sub 1:50. Well into 1:40s for most part so that was good.

5k cool down - 22:06

Quote

05-10-2016 , 09:58 PM

#1804

PayoffWiz

Pooh-Bah

Join Date: Aug 2005 Posts: 4,520

5/10/16

Warm up

Press - 95x5, 105x5, 2x5x115
Superset with 3x10x30s dB step up

Conditioning

5 rounds of

1 minute row ME for calories
15 second rest
30 second ME 135# push press
30 second ME step ups
15 second rest

Rowed 95 calories, 5 pp each round, and I don't know how many step ups.

Quote

05-15-2016 , 01:20 PM

#1805

PayoffWiz

Pooh-Bah

Join Date: Aug 2005 Posts: 4,520

5/15/16

Hi hang snatch

95x3
115x3
135x3
155x3
175x2
190x1
195xnope brought it to my thigh and didn't even attempt it
175x1+f forward
175x2

Clean & Jerk

135
155
175
195
205
225 clean only

Squat

3x10x185

A few minutes on the assault bike

Quote

05-20-2016 , 01:14 AM

#1806

PayoffWiz

Pooh-Bah

Join Date: Aug 2005 Posts: 4,520

5/19/16

Rowing

2k warm up - 8:33
5k - 20:52.3
2k - 8 something
Tabata - 850ish meters
2k cool down

Any suggestions for good netflix shows/movies? I need something to keep me entertained when I row. Bloodline is coming back soon so I'll probably watch some of that.

Quote

05-23-2016 , 08:33 AM

#1807

PayoffWiz

Pooh-Bah

Join Date: Aug 2005 Posts: 4,520

5/22/16

Rowing - 9x1k. 90 seconds rests between efforts. Fastest was 3:52. Slowest was 4:03.

2 mile walk after.

Quote

05-23-2016 , 09:27 PM

#1808

PayoffWiz

Pooh-Bah

Join Date: Aug 2005 Posts: 4,520

5/23/16

Warm up - 3 x 200 meter run, 5 jump squats, 5 pull ups

Squat - 135x3, 185x2, 205x2, 235x1, 255x1, 275x1, 295xf

Pathetic

Conditioning

Tabata each of the following: row, air squats, pull ups, push ups, sit ups.

Rowed like 60 calories total? Averaged about 7-8 air air squats, 3 pull ups and 3 pushups and whatever for sit ups. Hard.

Quote

05-24-2016 , 09:28 PM

#1809

PayoffWiz

Pooh-Bah

Join Date: Aug 2005 Posts: 4,520

5/24/16

Warm up - 3 x 20 jumping jacks, 10 push ups, 10 hlr, 10 supermans, 1 wall walk

Split jerk - 95x3, 135x3, 155x1, 175x1, 195x1, 205x1, 225x1, 235x1

OK. Tweaked my left lower back when I lowered the weight back to my shoulders after making 225. I should have just dropped it on the floor. Oh well, back feels fine now tho.

Conditioning - DT

5 rounds of

12 deads
9 hpc
6 push jerks

10 min. cap.

I did this at 135#. Capped 2 reps shy of completing 3 rounds. Dead.

Quote

05-25-2016 , 01:15 AM

#1810

campfirewest

Carpal \'Tunnel

Join Date: Sep 2006 Posts: 9,980

Damn, my max split jerk is only 155.

Quote

05-26-2016 , 09:10 AM

#1811

PayoffWiz

Pooh-Bah

Join Date: Aug 2005 Posts: 4,520

Quote:

Originally Posted by campfirewest

Damn, my max split jerk is only 155.

Mine once was too but I got a little stronger eventually. For my size though I should be jerking a lot more.

5/25/16

50 minutes on the elliptical.

If bearmarkets can log groceries, I can log the elliptical.

Quote

05-29-2016 , 04:36 PM

#1812

PayoffWiz

Pooh-Bah

Join Date: Aug 2005 Posts: 4,520

Went for a walk for an hour yesterday.

5/29/16

Hang snatch - 95x2, 115x2, 135x2, 155x2, 175x2, 175x1

Deadlift - 225x3, 275x3, 315x3, 335x3, 355x3

Rope climb - 1. I would have done more but rope burn was going to be an issue so stopped at 1.

Farmers walks - 6 x 30 seconds with 85# db's. This was quite taxing on grip.

Quote

05-30-2016 , 11:29 PM

#1813

PayoffWiz

Pooh-Bah

Join Date: Aug 2005 Posts: 4,520

5/30/16

3 mile walk
5k row - 21:43

Quote

06-04-2016 , 10:56 PM

#1814

PayoffWiz

Pooh-Bah

Join Date: Aug 2005 Posts: 4,520

6/4/16

10k row - 43:50
2500 meters

3 mile walk

Quote

06-05-2016 , 09:18 PM

#1815

PayoffWiz

Pooh-Bah

Join Date: Aug 2005 Posts: 4,520

6/5/16

2.25 mile walk
10k row - 43:26

Quote

06-07-2016 , 07:21 PM

#1816

The Yugoslavian

STTF HUC II Winner

Join Date: Sep 2004 Posts: 25,054

Glad you got rid of the home gym since I guess it was getting in the way of all the walking and rowing you were destined to do.

Quote

06-07-2016 , 08:12 PM

#1817

PayoffWiz

Pooh-Bah

Join Date: Aug 2005 Posts: 4,520

The idea was to go to xfit more often, which worked for a while but hasn't lately because work has been nuts.

Also got rid of the equipment to convert my garage to livable space but that's on hold now too because construction is bad for a baby or something.

I'm glad I bought the rower though. Money will spent imo.

Quote

06-13-2016 , 09:28 PM

#1818

PayoffWiz

Pooh-Bah

Join Date: Aug 2005 Posts: 4,520

I rowed last week and went on some walks but nothing worth logging.

6/13/16

Warm up 3 x 200m run, banded lateral walks, 5 jump squats, 5 chins, 5 dips

Squat "clusters"

Warm ups
185 x 3, 2, 1
2 x 205 x 3, 2, 1

Never tried these before. Basically it's 6 reps broken up into a set of 3, rest 15 seconds, set of 2, rest 15, 1. Since I haven't lifted in forever, I'm going to be doms-y tomorrow.

Conditioning

10 minute AMRAP

15 KBS (55#)
10 lunges w bar in OHS position
50 dubs

3 rounds. Did singles mostly on jump rope.

Quote

06-15-2016 , 04:29 AM

#1819

PayoffWiz

Pooh-Bah

Join Date: Aug 2005 Posts: 4,520

6/14/16

Xfit gym just started a barbell club that'll meet once a week. I'll give it a try and see if I like it.

Muscle snatch + OHS

95 x 3+3
2 x 115 x 3+3
4 x 100 x 3+3

Snatch lift off

135x3
155x3
185x3
190x3
205x3
215x3
220x3

Snatch RDL - 3x5x220

Prone press? with pvc

Quote

06-22-2016 , 11:21 AM

#1820

PayoffWiz

Pooh-Bah

Join Date: Aug 2005 Posts: 4,520

6/21/16

Barbell class. Worked on jerk balances and the like.

Worked up to 225# jerk after. Felt heavy.

Quote

06-23-2016 , 10:39 PM

#1821

PayoffWiz

Pooh-Bah

Join Date: Aug 2005 Posts: 4,520

6/23/16

Bench - 95x10, 135x10, 155x10, 165x6

Probably had 1 maybe 2 left at 165. Weak.

Conditioning

3 rounds of 400 meter run, 12 deadlifts @ 205, 21 box step ups

17:02. Dead.

Quote

06-26-2016 , 01:49 PM

#1822

PayoffWiz

Pooh-Bah

Join Date: Aug 2005 Posts: 4,520

6/26/16

Hang Snatch

95x2
115x2
135x2
145x2
155x2
165x2
175x1

Ok.

Snatch from blocks (just above knee)

3x2x155

Cleans from blocks

2 power cleans + full clean - 135, 155, 185, 205, 215

2x1x225

Standing up 225 was a struggle.

Clean pulls

3x3x255

Conditioning

3 rounds - 10 wall balls (20#), 200 meter run.

Just under 7 minutes

Quote

06-26-2016 , 02:59 PM

#1823

PayoffWiz

Pooh-Bah

Join Date: Aug 2005 Posts: 4,520

Quality is potatoesque because the gym owner texted it to me.

Quote

06-26-2016 , 05:03 PM

#1824

Montecore

RPElf = +EV

Join Date: Mar 2011 Posts: 82,157

I guess that's good? Glad to see you're back at it, though.

Quote

06-28-2016 , 08:31 AM

#1825

PayoffWiz

Pooh-Bah

Join Date: Aug 2005 Posts: 4,520

What's good, the snatches? Thanks.

I'm still very irregular about working out. The main reason is that the excitement and motivation I once had for lifting has waned a fair bit. Couple that with a hectic work schedule and voila. Have been eating a little better though, so there's that.

Quote

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