FORTY PLUS

I've cut wayyyyyy back on my alcohol consumption over the last two weeks. I feel fantastic! Couple that with almost eight hours of sleep and you can really tackle a workout......

WORKOUT   5/31/2010

Strength:

Squat 5x1 and Press 5x5 (go for new 5 rep PR)

I did 365# for the squat singles. The squats felt really good.... I think I could have hit a new PR today. Presses were 135/155/165/175/185x4

Conditioning:

"Tillman"

Complete 7 rounds for time of:

• 7 deadlifts @ 315#
• 1 full gasser
• 15 pull-ups

Rest 45 seconds between rounds.

My times were 1:33/1:50/1:50/2:10/2:05/2:25/2:27. I REALLY felt like quitting in rounds 5.6.and 7....

I had absolutely no time to train on either Thursday or Friday. That meant I took three days off. Today I did my pick of workouts from the last three day CrossFit Football cycle.

WORKOUT   5/29/2010

Strength:

Bench press 8x3 @ 65% of 1 rep max. Rest 45 seconds between efforts.

Strict chin-ups  3x15

I did 215# for the bench press. Tried to be explosive. Wasn't too tough at all. The chin-ups were a different story. The connective tissue in the nook of my left elbow is irritated. I must of strained it. I brok up the second and third sets.

Conditioning:

First Series

For time:

1st and 10...5 Hang Power Cleans 185 lbs
Sprint 100 yds
Rest 40 seconds
2nd and 7...10 Push Press 135 lbs
Sprint 60 yds
Rest 30 seconds
3rd and 3...20 Kettle Bell Swings 2 Pood
Sprint 40 yds
Rest 20 seconds
4th and 1...40 Ball Slams 30 lbs 
Sprint 20 yds

I fucked up and did the whole thing for time without the rests. My time was 6:09. No wonder my sprints were more like slow trots.... I also had to use a 40# d-ball. Cool workout though.

Monday's are such long days for me. I just plain ran out of time last night before I could post my workout results.

WORKOUT   5/24/2010

Strength:

Squat 5x5 and Press 5x1

I did 315 for the squat and 185 for the press

Conditioning:

Complete as many rounds as possible in 12 minutes of:

• 5 pull-ups
• 10 push-ups
• 15 double unders

I did 12 rounds plus 5 pull-ups

WORKOUT 5/25/2010

Strength:

Deadlift 5 rep max

I did 375.

Conditioning:

Complete 5 rounds of:

• 3 power snatch
• 3 snatch pulls
• 3 power snatch

Do not drop weight or place on floor. Drop is a 4 burpee penalty. Rest 120 seconds between attempts

I did 95/115/125/125/135. One penalty at 135. The last three power snatch at 135 were ugly!

Fight Gone Bad..... I hate this workout.

WORKOUT   5/22/2010

Strength:

Off

Conditioning:

"Fight Gone Bad"

Complete three rounds of 1 minute at each station. Rest 1 minute between rounds.

Wall-ball, 10 ft target 20 lbs
Sumo deadlift high-pull 75 lbs 
Box jump 20" 
Push-press 75 lbs 
Row for Calories

*Spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point.

I hit 366. 14 points off my PR. I fucked up by blowing my wad in the first round. First round was 157. After that, I was wrecked! I did the math to get 400. Every round needs to be  40 box jumps/35 push press/8 cal row/25 wall balls/ 25 sdhp

My first time doing the CrossFit Football Total since July 31, 2009. I PR'd by 110#. Still a long way to go.

WORKOUT   5/21/2010

"The CrossFit Football Total"

Complete three max effort attempts at the following lifts (in order): power clean, squat, bench press,and deadlift. Your score is the total of each of the best lifts.

Power Clean- 205/225/235f

Squat- 355/360/365f

Bench Press- 315/320/325

Deadlift- 425/445f/435

Total: 1345

I HATE LIFTING FIRST THING IN THE MORNING!!! I think I would have done better later in the afternoon, but I had to work today so it is what it is. Had to rush the deadlifts cuz I was running late.

I'd been sleeping like crap since Sunday night. Wednesday night, I actually slept 10 hours. Felt pretty damn good during this morning's workout session :-)

Strength:

Power Snatch: 5/5/3/3/3/1/1/1/1

135/135/145/145/155/165/170/175(pr)/180f

Conditioning:

Complete seven rounds of max handstand hold/10 supine pull-ups. Rest as needed between rounds. Record handstand hold times.

1:22/1:05/1:01/1:05/1:05/1:00/1:00. My goal was to get one minute on each attempt. This was one of the hardest things I've done in awhile. I rested about three minutes between efforts.

WORKOUT   5/17/2010

Only got the strength done:

Overhead squat 3/3/3/3/3/3

155/175/185/195/205/215f

WORKOUT   5/18/2010

Strength:

Find weighted pull-up max one rep.

I did 111#, no kip.

Conditioning:

Complete 7 rounds of: max reps weighted pull-ups @50% of one rep max/50 yard sprint. Rest as needed between rounds.

I did 55.5#. 10/9/9/9/8/7/8 for 60 total reps.

REST DAYS ROCK!!!

It was a long week at work. Glad for my days off to have finally arrived....

WORKOUT 5/14/2010

Strength:

Power Clean 3/3/3/3/3

I did 185/205/210/205f/205f. I didn't bother trying 215. I barely got 210. 

Conditioning:

Using 60-70% of your 3rm power clean, do 3 clean pulls/3 power cleans/3 push press/3 push jerks/3 good mornings. Rest 2 minutes and repeat for a total of 5 cycles.

I used 145#. :55/:55/1:03/:53/:54. Too much focus on technique. I could have been way faster.

WORKOUT   5/15/2010

Strength:

Start a one minute running clock. Do one pull-up the first minute, two the second minute, three the third, etc. Continue until you can no longer complete the prescribed amount of pull-ups within the minute.

I did 15 rounds.

Conditioning:

Complete six rounds for time of:

• 12 lunge steps with 40% of your squat one rep max
• 200m sprint

I used 150#. My time was 9:37. My sprints were more like slow miserable jogs....

FOOD LOG:

Bodyweight: 187#

• 11:30am- 4 pieces of dim sum...yummy!
• 2pm- post workout shake
• 5:30pm- Two Casper's cajun cheese dogs.
• Beer....since 12pm...lol.

If you have never had a Casper's hot dog, get your ass to the East Bay, find a Casper's, and try one out. So damn good! 

  

A 20 hour day today.... it is 2 am and I just got home. I'll post tomorrow.....