Thursday 080731

Rest Day

Ended up using today as a rest/catch up day and didn't do yesterdays running. I got a bunch of stuff done and got 4lbs of chicken cooked and tupperwared to hold me over for a little while. WOD tomorrow.

Did a quick non-crossfit day today. I just went in and hit some isolations on muscles crossfit hasn't had me do directly.

Bench

This is the first time I've benched in weeks.

135 x 10
155 x 6
185 x 5
205 x 5
225 x 3

Wow I actually felt good on these. None of these were to failure either.

Pullup

bw x 10
bw x 8

These were crossfit style, chest touching bar.

Zottman curls

40lb x 12
40lb x 12

Found a forearm machine at my gym I never used. It's actually really nice. It had 3 different grips for wrist curls and a handle sqeeze for grip. Did about 5 minutes work on that.

Seated calf raises

150lbs x 12
150lbs x 12
150lbs x 12

And that was it. Just wanted to hit a few iso's on movements I haven't really done, besides the pullups. Crossfitting tomorrow.

where those reps on that pyrmaid workout set before you hoped on the bench or did you just come up with a number on the fly? do you normally rep out on your pyramids (refering ot the bench workout)

Yea it was sort of on the fly. I wasn't sure where I was going to be strength wise so I just sort of went with it.

As for your second question, I'm not quite sure what you mean by rep out?

Monday 080804

Cindy

5 Pull-ups
10 Push-ups
15 Squats

As many rounds as possible in 20 min

I did the squats with a 45lb bar.

Ran out of time at my squat in the 10th round.

50 total pullups
100 total pushups
135 total 45lb squats

i was talking about just going back to the first weight you started with after the big last set, and doing as many reps as possible to finish it out. i see you were doing a lot of endurance work so i figured you might have done that before.

and that cindy workout looks killer. i would like ot try that one day

Oh ok I gotcha. Sometimes I'll throw 135 on the bar at the end and bust out like 12-16 but this time I just wanted to bench heavy.

Cindy is definitely a tough one. Having no rest inbetween sets is what really gets you on all this stuff. Even stuff like 45lb squats get tough after going continuously for 20 minutes. Give it a try sometime and let me know how it goes. This stuff is really humbling as if you're not in very good aerobic shape you'll have struggling like I do.

yeah man. i would imagine that no rest between sets has to be killer. i tried this little leg workout one time tih no rest inbetween sets and my legs were killing me. i only had 1 45lb plate on each side of a leg press machine. i did one legged leg presses with each leg then immediatly got up and picked up 10 pound weight and did lunges then got right back down and repeated it five times. i was sweating like a hog and my legs were sore for so long

Yea that's pretty much how most of the crossfit stuff is. The real trick is pacing yourself because when you first start the weights are light and you just want to haul ass.

Friday 080808

Lynn

Bodyweight bench press (e.g., same amount on bar as you weigh)
pullups

5 rounds for max reps. There is NO time component to this WOD.


Running really short on time so I only had time for 3 rounds.

Bench 185 x 8

Pullups x 10

Bench 185 x 10

Pullups x 10

Bench 185 x 10

Pullups x 10

This is the first time I've been able to complete 3 x 10 bw pullups :woot:

I've always been able to do 10 on the first set but the next sets I'd only hit 6-8 tops. Crossfit is getting my pullups up to snuff.