Training Log: 8/31/11

Best. Children's Book. Ever
Bench 5, 5, 5+
Deadlift 1x5+

Sometimes you just have to be smart enough to know when to order the mild wings. Last night I got a dozen hot wings. The waitress said they were hot. I figured that the hot would be spicy but tolerable. I couldn't finish my dozen because they were too much. When I got home my stomach was on fire. I awoke around 1 am this morning and audibly said, "Oh no!" as I bolted out of bed and ran to the bathroom in the dark. It got me at both ends. 

Today, I was pretty much out of commission. My stomach was still bothering me and I didn't have much of an appetite. I probably should've either taken today off or gone a little easier on myself rather than continue with the next progression in my training.

The bench felt heavy at 165 but I got 7 reps on my last set. On the deads I was able to get 6 reps at 375, but felt pretty woozy during my warm up sets. 

Go the F**k to Sleep, read by Samuel L. Jackson. For real.

Training Log: 8/29/11

Press 5, 5, 5+
Squat  5, 5, 5+
Weighted chins 2x6-8
Push-ups x50 (sub max, fewest sets)

In the press I got 8 reps at 100 lbs on my last set, and 10 reps at 195 on my last set of squats. I used 10 lbs on the weighted chins and got 7 reps in both sets. The push-ups took me three sets: 15, 15, 20.

It seems the shoulder pain I used to have in my right shoulder is gone but has migrated over to the left. The press bothered my left shoulder during the first two sets. The squat felt uncomfortable during the first set, a little better during the second, and pretty good on the third.

Training Log: 8/24/11

Squat 5, 5, 5+

I spent a real long time warming up tonight. Including warm up sets I probably spent 40 minutes warming up. I used 185 this time because last time I used 175 and got 15 reps on the last set, so I thought a 10 lb jump was appropriate. On my last set tonight I got 15 reps again, and could have maybe gotten a few more. I guess I'll do another 10 lb jump next time. I think I've been underestimating my squat.

Training Log: 8/23/11

Deadlift 1x5+
DB Press 3x10
3 Chin-up ladders

I moved up to 370 this week on the deads and pulled it 7 times. I thought it was only 6, but Brian Coyle was counting out loud next to me and he said it was 7, so I'll take his word. I haven't done a dumbbell press in a while and was trying to feel out what weight would be good. I started with 20s the first set and was up to 30s by the third set. 30 or 35 is probably a good weight for now. I had planned on doing 5 sets of the press but ran out of time.

Training Log: 8/22/11

Bench Press 5, 5, 5+
3x Chin-up Ladders
5x 10 DB Walking Lunges

Here's a fitness tip: If you have a decent sunburn on your back and shoulders, there's nothing wrong with taking the day off from bench press and squatting. You won't get a max effort on that day. I made it through the bench press with quite a bit of discomfort, but even with an empty bar my shoulders were on fire in the squat so I subbed some walking lunges with 50 lb dumbbells in its place. Definitely not the same load or desired effect. I probably should've done ten sets instead of the five but oh well. It was a relatively easy day.

Protein-Packed Primal Pancakes

1 cup coconut flour
1 tsp cinnamon
1/4 tsp baking soda
3 eggs
1 tsp Trader Joe's pure bourbon vanilla extract
1 tbsp honey
1/2 cup full fat coconut milk
1 cup water
1-2 tbsp coconut oil (to coat the griddle)

Coat the griddle with one to two tbsp of coconut oil (depending on the size of your griddle/frying pan), and heat the griddle to medium heat. The griddle should not be smoking. Combine all of the other ingredients into a large mixing bowl and stir together until smooth. Ladle in the batter and use the bottom of the ladle to  flatten out the batter into a circle about 6 inches in diameter. Cook about one to two minutes per side or until browned. When they're done, add some grass-fed pasture butter (I like Kerrygold) and some real maple syrup.

This recipe made the stack seen in the picture to the right. That is about 9 pancakes, about six inches in diameter. These pancakes are considered primal and not paleo due to the addition of grass-fed dairy products. Call them what you want. All that matters is that they're tasty, filling and gluten free.

Training Log: 8/18/11

Bench Press 5, 5, 5+
Deadlift 1x5+

I used 155 lbs on the bench and got 10 reps on the last set. I warmed up for the deads with a few power cleans before getting into three warm up sets of deadlifts. I pulled 365 for 5 on my last set of deadlift. The last two reps were a little ugly but I got the weight up. I was supposed to do two sets of weighted chins, but forgot to do them. The deads took a lot out of me.

Training Log: 8/15/11

Press 5, 5, 5+
Squat 5, 5, 5+
3 chin-up ladders

I started the Greyskull linear progression today in conjunction with a new attempt at mass gain. I used 95 on the press and got 10 reps in the last set, at which point I strained a muscle in my neck that hurt like hell. In the squat I used 175 and got 15 reps in the last set and could've maybe gotten more. I need to up the weight by 10 lbs in the squat for next time. I got up to four reps in the chin ladder for the first two ladders and three on the last for a total of 26 reps.

Training Log: 8/14/11

Bench 3, 3, 3+
Power Clean 5x1

I used 150 on my last set of bench and got 12 reps, which means the weight was too light. On the power clean I got up to 195 and failed twice at 205.

Training Log: 8/10/11

Deadlift 3, 3, 3+

Skill work
Practice skillwork for 15 minutes. 

AMRAP 15 Minutes:
10 Handstand Pushups
20 Ring Rows
30 Overhead Walking Lunges (45/25)

I used 360 on the max set of deadlifts and got 7 reps before my form started to go and I just about lost my grip on the bar. 7 reps at 360, I'll take it. For my skill work I did 3x10 reverse hypers with 50 lbs and worked on my shoulder mobility for the metcon. 

This metcon was no joke. I hit muscle failure in the first round on the HSPU and ring rows. I did the ring rows at just about horizontal with my feet up on a 20" box. Add in some overhead walking lunges and my shoulders were fried in no time. I managed 2 rounds + 10 HSPU and 18 ring rows. 

Training Log: 8/9/11

Press 3, 3, 3+

2 x 300 meter row

The press is not my strong suit. On my last set I used 105 and got 4 reps out of it. Not really something to write home about. The metcon was supposed to be 5 sets of rows but I ran out of time, and honestly, I was pretty beat after two all out sprints. My row times were 56.8 seconds and 58.6 seconds.

Training Log: 8/6/11

Fight Gone Bad
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating, for three rounds. The stations are:

Wallball: 20 pound ball, 10 ft target. (Reps)
Sumo Deadlift High-Pull: 75 pounds (Reps)
Box Jump: 20″ box (Reps)
Push Press: 75 pounds (Reps)
Row: calories (Calories)

Four days in a row is not something I normally do, but given the way this week worked out it just happened that way. The last time I did Fight Gone Bad was at the end of May and I scored 230. Today I was hoping to surpass that. 

From the start my lower back was on fire (still recovering from the deadlifts on Wednesday. I really felt the pain in my lower back during the sumo deadlift high pull. The last time I did this workout I started with the row and scored really high on that, this time I was consistent but not nearly as high. I ended up with a score of 226. 

Training Log: 8/5/11

Bench Press 5, 5, 5+
Back Squat 5, 5, 5+

Aaaaaannnndddd now I'm sore. Damn you delayed onset muscle soreness! I felt good yesterday throughout the day. By the evening I started to feel some soreness. Today, everything hurts. I probably owe the foam roller and lacrosse ball dinner because I got a down and dirty with both of them. It helped loosen up my kibbles and bits but I was still ridiculously sore. What I should've done was invested in a few bags of ice and hopped in the tub. Ice baths are never fun but damn do they work. I may need to do one tomorrow.

The last set of bench was at 145 and I got 10 reps. The last set of the squat was 180 and I got 10 on that as well. My squat pales in comparison to my deadlift.

Training Log: 8/4/11

Skill work
Practice skillwork for 15 minutes.

AMRAP 15 Minutes of:
10 Medicine Ball Cleans (20/14)
10 Hanging Knees to Elbows

I woke up feeling pretty good despite going to bed feeling physically exhausted. I guess the post-wod reverse hypers, foam rolling, ice and fish oil helped. 

For my skill work I played around with some handstands, pistols and shoulder mobility. In the metcon I got 9 rounds even. The limiting factor was the knees to elbows. My grip got pretty fatigued with about five minutes left but I tried to keep to my original plan of doing the KTEs in fives. That worked until about the last two rounds. 

Training Log: 8/3/11

Deadlift 5, 5, 5+
@ 65%, 75% and 85% of 90% of your one-rep max.

‘Crazy Eights’
4 rounds of:
8 Push Jerks (155/110)
8 Burpees

Today was my first day on a 5/3/1 strength protocol that we're doing this month at CrossFit Delaware Valley. I'm not a big fan of high volume deadlifts with heavy weight but I had no idea how many reps I was going to pull on the third set and thought that 10 reps would be something to shoot for. My first two sets were at 235 and 270 and were pretty easy. My third set was at 305 for max reps and I ended up pulling 17. When I finally set the bar down I felt like I had just completed a metcon. My legs were shaky and I was out of breath. 

Blowing my load on the strength portion I had very little left for the metcon and my legs were still feeling shaky. I used 135 for the first round but then had to drop that down to 115 because I was just not feeling it and every time I lowered the bar from the jerk it banged off my collar bone. I need some more mass on my collar bone. My lower back was killing me during the metcon and I had to stop several times to catch my breath but also to give my back a rest. I finished in 10:49.

For recovery I did 3x10 on the reverse hyper with 50 lbs, foam rolled, stretched and then iced my back when I got home. Hopefully I'm mobile tomorrow. 

Don't Eat Processed Crap

Dropping In at CrossFit Fort Wayne

This past Friday Kara and I visited CrossFit Fort Wayne for a noon-time workout while we were in Ohio visiting Kara's family. The noon class was small which was nice. After a warm up of a 400 meter run, followed by three rounds of agility drills, and three rounds of bear crawls and crab walks we were sweating: heavily. The heat and humidity need to take a break.

After the warm up we went into some skill work on the rings doing the equivalent of toes to bar but on a dynamic plane. Having only been open a year, all of CrossFit Fort Wayne's equipment is pretty much brand new from Rogue. The skill work was nice because I haven't done much of it in a while as we've strayed away from that at our gym. 

I held back a little on the skill work because I wanted to save my grip for the WOD.

5 rounds of: 
5 deadlifts (275/185)
1 rope climb (20 ft)

I'm glad they posted this workout on their website ahead of time. This gave us advanced notice to stop off and buy some long soccer socks before we got there. Rope climbs can be like the Cobra Kai on your legs: No Mercy.

On the deadlift, 275 was doable but while warming up with a few reps I was seeing stars and feeling a little dizzy after I stood up, so I decided to scale it to 225. The heat, humidity and buckets of sweat coming off of me were not helping either.

The rope climbs at CrossFit Delaware Valley are to 15 feet. That extra 5 feet at CrossFit Fort Wayne made a huge difference. By the end of the fourth rope climb I thought I was going to fall. My grip was gone and I was not feeling good about the rope climb. The weight on the deadlifts was not a problem, but the movement did wind me. I ended up subbing 10 ring rows for the last rope climb because I was not certain I would not fall from 20 feet. I need to work on my rope climbs and find a new foot lock. I generally use the S-wrap (or Spanish Wrap) but I find it hard to come back down the rope using that technique. I finished this workout in 7:44. Thank you to owners Andrew and Sophia Walsh for letting us drop in. 
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