there we go again with more weight on the rows !! well done.. And I like the idea of resetting the OHP and charging the hill again..
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there we go again with more weight on the rows !! well done.. And I like the idea of resetting the OHP and charging the hill again..
[QUOTE=Cantplankwell;1506857561]My son did that version of a 21-15-9 in the open, scaled-mens, forget what the dumbell weight was, it was a killer for sure. 21-15-9s can be killers especially if they are combined with another movement.
Nice work[/QUOTE]
Good to know. I used to be active in the forum started by the founder of Crossfit Kids. That was the place that Crossfit's main website would redirect people to for daily scaling of their workouts. I guess CF decided to sue the guy who was running CF Kids and that site and then there was a big falling out. That led me to starting my own forum with a few of the other expatriates and after not much success there, I ended up finding this forum. That's cool that your son is motivated to push himself that much athletically. CF can be good if you're really careful and know your limits. Most people don't, unfortunately.
[QUOTE=RT1957;1506871221]Strong reps with 225....and nice PR on rows...Keep blowing off that steam ;)[/QUOTE]
Thanks RT. I'm sure there will be plenty of steam to blow off so hopefully I can find a PR again once in a while in the near future. :D
[QUOTE=shaneinga;1506905611]Man those Pendlays look strong bro. Great workout. Embrace the suck that is work. Just remember they can't eat you. Hahaha.[/QUOTE]
Thanks Shane. Not as strong as yours, but decent nonetheless. I do try to embrace the suck in a lot of situations. The better you are at that, the easier the rest of life becomes. :D
[QUOTE=SixTribes;1506911851]there we go again with more weight on the rows !! well done.. And I like the idea of resetting the OHP and charging the hill again..[/QUOTE]
Thanks ST. I think I need to reset on Bench as well. At least until eating season starts again. :D
Cycle 17. Week 3. Session 1.
Overhead Press
Work up to 3(7x125): 7x95, 105, 115, 125, 125, 125
Superset with: Weighted Pull-ups (15 lbs)
6 Sets for Max Reps: 7, 8, 7, 8, 7, 7
Time: 14:25
Accessory
4 Rounds:
8 Ring Dips
8 Pull-ups
10 Dumbbell Skull Crushers, 30 lb Dumbbells
10 Strict Dumbbell Curls, 30 lb Dumbbells
10 Back Extensions holding a 25 lb Plate
Time: 11:40
Conditioning: Distance Run (from Week 2), Outdoor, Paved
5K, 26:30, 8:32 Pace, 426 Calories, 112' Elevation Gain
[youtube]bNfR-10Hurk[/youtube]
Comments: Well, I clocked 57 hours of work this week with the holiday. So 49 hours in the last 4 days of the week. Definitely pretty worn out from that and the pollen has my head feeling like it is going to explode. I have a lot of travel coming up this week so I'm going to get a jump start on my training. Going to go ahead and throw OHP/Pull-ups in today and do my usual Saturday run for conditioning. I would probably opt for running inside on the treadmill today, but my daughter dumped laundry detergent on the belt yesterday so I need to figure out how to get that off. :( I guess I will go out into the pollen cloud and suffer through it.
OHP: I will be shocked if I can get my program reps on these. I may have to drop the weight back. Actually felt pretty strong on those. Maybe it was because it isn't 5:30AM. :D
Weighted Pull-ups: Decent sets on these. I was aiming for reps of 7 so I'd say that worked out well.
Accessory: Did someone say skull crushers? What is this? 1995? :D It's hard to think of different stuff with limited equipment...
Run: It was sort've hot, but not too hot with a temp in the low 80's and moderate humidity. A good warm-up run for the real heat and humidity that is right around the corner. Decent pace on this.
Planning to hit some squats and deads tomorrow. The week of 7's continues... Moving into more of a bodybuilding program with higher reps for the next 3 weeks. Have a good day!
Nice OHP work...getting some good numbers on the weighted pull-ups...the accessories and metcon are always impressive conditioning combined with strength
nothing wrong with 3x7 @ 125 on OHP...skull crushers FTW!
[QUOTE=RT1957;1507036911]Nice OHP work...getting some good numbers on the weighted pull-ups...the accessories and metcon are always impressive conditioning combined with strength[/QUOTE]
[QUOTE=SixTribes;1507081611]nothing wrong with 3x7 @ 125 on OHP...skull crushers FTW![/QUOTE]
Thanks guys. That was a good workout, but it definitely made today's workout a little harder. :D
Cycle 17. Week 3. Session 2.
Squat
Work up to 3(7x215): 7x135, 185, 205, 215, 215, 215
Deadlift
Work up to 3(7x285): 7x185, 235, 265, 285, 285, 285
Time: 21:55
Accessory
4 Rounds:
8 Floor Glute Ham Raises
16 Walking Lunges holding a 25 lb Plate Overhead
12 Ground to Overheads, 25 lb Plate
5 Slow Dragonflies
Time: 14:25
Conditioning: Intervals/Sprints
"The Burpee Ladder of Death"
10 Burpees Fast: 26
Rest 30 Seconds
15 Burpees Fast: 42
Rest 1 Minute
20 Burpees Fast: 1:17
Rest 90 Seconds
25 Burpees Fast: 1:44
Rest 2 Minutes
30 Burpees Fast: 2:19
[youtube]Buqqw5TA47w[/youtube]
Comments: Is it a blessing our a curse to wake up in the middle of the night thinking about some important detail that you haven't taken into account when preparing for something? I am blessed/cursed to be someone that experiences that from time to time. Last night was one of those times so I only ended up with 6 hours of sleep. Still going to hit some Squats/Deads. The week of 7's continues. Reps of 7 aren't too bad. Anything more than that starts to suck. I'm right on the verge... The suck begins next week!
Squat: Those were rough. Especially after yesterday's workout and run. My shoulders were really stiff and felt like crap under the bar. My legs were stiff and sore as well so that was a struggle.
Deadlift: These felt pretty decent. Still hard though being sleep deprived.
Accessory: This felt pretty good. Drenched in sweat by the end of it. Shot a video of my last set of dragonflies. Pretty cool looking movement. +Can't even imagine doing burpees right now...
Burpees: Wanted to come up with something hard for a day when I was feeling good. Ended up doing it today... :D Decent times until the last set. I took a few short breaks in the later sets and usually just dried to find a section of floor that wasn't covered with sweat and slippery. Got through it.
Traveling from tomorrow until Thursday. Going to try and get in a hotel room metcon. Hope you all have a good day!
Great session today Trent, and yesterday with the OHP and pull-ups.
Made it through the 7's despite feeling rough. Dragon flies look damn tough, beauty strength on those. Burpees are probably something I will never do, chit looks too hard for this ol guy! Awesome work
[QUOTE=raynerd;1507109911]Great session today Trent, and yesterday with the OHP and pull-ups.
Made it through the 7's despite feeling rough. Dragon flies look damn tough, beauty strength on those. Burpees are probably something I will never do, chit looks too hard for this ol guy! Awesome work[/QUOTE]
Thanks Shawn! Yeah, 7's are no joke, but 10's are going to be even worse next week. :o The dragonflies are tough, that's for sure. Burpees are tough too. I don't blame you. :D
That is a lot of long days if you are clocking in 49 hours in 4 days Trent. SOHP are strong man. Mirin there.
Squats and deads, 7 rep sets, puke. Burpees ladder of death?!? Haha. You can keep that one man. :D\
Nice dragonflies!
Still got a lot of good work in TM...Lack of sleep didn't stop you getting in there and getting it done
[QUOTE=shaneinga;1507325961]That is a lot of long days if you are clocking in 49 hours in 4 days Trent. SOHP are strong man. Mirin there.
Squats and deads, 7 rep sets, puke. Burpees ladder of death?!? Haha. You can keep that one man. :D\
Nice dragonflies![/QUOTE]
Thanks Shane. Yeah, it has been a lot of work lately. Definitely looking forward to vacation. Those were some good workouts to start the week. Luckily my second trip this week got canceled, so I should be home after today and have more flexibility with my training.
[QUOTE=RT1957;1507334701]Still got a lot of good work in TM...Lack of sleep didn't stop you getting in there and getting it done[/QUOTE]
Thanks RT. Sometimes it's nice to overcome adversity like that. :)
Cycle 17. Week 3. Session 3.
Bench
Work up to 3(7x200): 7x135, 165, 185, 200, 200, 200
Rows
Work up to 3(7x155): 7x135, 145, 155, 165, 175 (PR 7 Rep Max), 155
Time: 24:20
Accessory
4 Rounds:
10 Hand-Release Push-ups
8 Landmine Rows (each arm), 55 lbs (85 lbs with weight of bar)
10 Strict Barbell Curls, 65 lbs
12 Push-ups on the Barbell
12 Reverse Hypers
Time: 10:15
Conditioning: Metcon
3 Rounds for Time:
Run 200 Meters
65-lb. Power Snatches, 12 reps
21 Push-ups
Post Time: 8:42
[youtube]f3fq4cmItIc[/youtube]
[youtube]ivDl52VZoZI[/youtube]
Comments: My second trip this week got cancelled so I'm happy to be at home. Definitely exhausted right now though as I've already logged 40 hours so far this week. We have company arriving tomorrow for the weekend so I need to get this one in. Going to take out the speed work for bench as I'm not going to be getting any stronger on that lift for a while. Short metcon tonight too. Just getting the blood flowing a little.
Bench: I'm not moving my bench over to the rack. I'll just leave one in the tank. We'll see if these reps happen...
Well, felt pretty decent on those. Glad I got my reps.
Rows: Felt strong on these too. Happy with a little PR on a rough day.
Accessory: Not too bad. Got through this pretty quickly. Sweating now.
Metcon: Nothing to it. Exactly what I needed right now. ;)
Just a run left to do this week. I guess I skipped my other metcon, but oh well. It happens. Have a good night!
Solid work Trent, bench looked great and grsts on nailing the 7rep row PR. Accessory work looked like a sweet combo and u killed the Metcon!
[QUOTE=raynerd;1507657851]Solid work Trent, bench looked great and grsts on nailing the 7rep row PR. Accessory work looked like a sweet combo and u killed the Metcon![/QUOTE]
Thanks Shawn. It felt good to get that one done despite feeling like crap. :D
Killer 7s session Trent. Good volume in the 200 range on that BP.
Woohoo on the Rowing PR!!
Hopefully you have got some rest man. Have a great weekend!
Good to get some home time and solid work done on the bench and rows...
Jesus Christ you can keep those dragonflies for yourself :eek: :D Nice work these past few days Trent!
[QUOTE=shaneinga;1507816651]Killer 7s session Trent. Good volume in the 200 range on that BP.
Woohoo on the Rowing PR!!
Hopefully you have got some rest man. Have a great weekend![/QUOTE]
Thanks brother. That workout turned out to be a lot better than I was thinking it would. Hope you have a great weekend too!
[QUOTE=RT1957;1507864901]Good to get some home time and solid work done on the bench and rows...[/QUOTE]
Thanks so much RT. Vacation is only two weeks out now and as busy as work has been, it will be here in no time. There is a light at the end of the tunnel! :D
[QUOTE=mirroroferised;1507893381]Jesus Christ you can keep those dragonflies for yourself :eek: :D Nice work these past few days Trent![/QUOTE]
Ha ha, thanks man. No way I could do that on GHR's though... :o
Cycle 17. Week 3. Session 4.
Conditioning: Distance Run, Outdoor, Paved & Trail
5 Miles, 45:00, 8:59 Pace, 686 Calories, 175 Feet Elevation Gain
Comments: Actually got a good night's sleep last night for the first time in a while. Going to try and get a run in early before it gets too hot. The temperature is only in the mid 70's right now, but the humidity is 85%. Ahh.... welcome to summer time! :D
Run: Well, that was challenging, but definitely not "the day of reckoning". That is the first run of the summer in the real heat and humidity. It is just brutal and honestly, it is probably dangerous. It was only about 80 degrees when I finished this run so that wasn't that bad. Decent time and it was good to burn up some calories.
OK, back to chilling with the fam. Forgive my slackness in your journals the last day or two. I'll catch up as soon as I can. Have a great day!
[QUOTE=TM79;1507901731]Cycle 17. Week 3. Session 4.
Conditioning: Distance Run, Outdoor, Paved & Trail
5 Miles, 45:00, 8:59 Pace, 686 Calories, 175 Feet Elevation Gain
Comments: Actually got a good night's sleep last night for the first time in a while. Going to try and get a run in early before it gets too hot. The temperature is only in the mid 70's right now, but the humidity is 85%. Ahh.... welcome to summer time! :D
Run: Well, that was challenging, but definitely not "the day of reckoning". That is the first run of the summer in the real heat and humidity. It is just brutal and honestly, it is probably dangerous. It was only about 80 degrees when I finished this run so that wasn't that bad. Decent time and it was good to burn up some calories.
OK, back to chilling with the fam. Forgive my slackness in your journals the last day or two. I'll catch up as soon as I can. Have a great day![/QUOTE]
Hey TM, I love running, especially with some tunes cranked, hope your enjoying that. I have decided to give my running (such as it is) up for awhile to see if that helps with recovery. Glad to see you are taking time off to hang out...family first here to.
[QUOTE=Cantplankwell;1507987531]Hey TM, I love running, especially with some tunes cranked, hope your enjoying that. I have decided to give my running (such as it is) up for awhile to see if that helps with recovery. Glad to see you are taking time off to hang out...family first here to.[/QUOTE]
Thanks my friend. I usually put the earbuds in and jam out for the entire run.
Cycle 17. Week 4. Session 1.
Squat
Work up to 3(10x185): 10x155, 185, 185, 185
Deadlift
Work up to 3(10x255): 10x235, 255, 255, 255
Time: 18:35
Accessory
4 Rounds:
8 Dumbbell Power Cleans, 40 lb Dumbbells
10 Goblet Squats, 40 lb Dumbbell
20 Walking Lunges
10 GHD Sit-ups
Time: 14:15
Conditioning: Intervals/Sprints
40 Burpees: 3:20
Rest 2 Minutes
30 Burpees: 2:22
Rest 2 Minutes
20 Burpees: 1:21
Rest 2 Minutes
10 Burpees: 29
THEN…..
1.5 Hours of Yardio
Comments: Week of 10's is here... To make matters worse, I just walked right out into the garage mid-argument with the wife and just started working out. Talk about piling a little more weight onto your shoulders... :o
Squat: Normally I wouldn't say this, but I'm glad I did that run yesterday. That helps to keep from huffing and puffing in these higher rep ranges. That being said, these sets were tough.
Deadlift: Same here. Definitely tough, especially the last set.
Accessory: More challenging that it looked. For the next two weeks, I'm really concentrating on trying to get through each set of accessory work with no breaks and minimal rest pauses. All of these sets were unbroken.
Burpees: These were tough. Pretty consistent though.
Yardio: Went out and picked up pine cones, mowed, trimmed and blew everything off.
Got it all done. Hope you all have a great day!
Cycle 17. Week 4. Session 2.
Morning Session (6:30AM)
Overhead Press
Work up to 3(10x95): 10x75, 95, 95, 95
(Superset with) Hammer Grip Pull-ups
4x10
Time: 7:45
Accessory
4 Rounds:
8 Dumbbell OHP, 40 lb Dumbbells
8 Dumbbell Curls (per arm), 40 lb Dumbbells
10 Ring Rows (feet on 24" box)
12 Ring Push-ups (feet on 24" box)
12 Reverse Hypers
Time: 8:50
Comments: Pretty beat from a long day yesterday. After working out and mowing the yard I basically didn't stop moving for the rest of the day. Burning some calories, but feeling it, that's for sure. Wanted to get out here this morning and try to squeeze in this strength and accessory work while it's still cool.
OHP: Felt plenty strong on these. Usually took a brief rest pause around rep 8 and then banged out the last two.
HGPU's: Felt strong on theses as well. I waited approximately 20 seconds after completing my OHP sets before starting these. I just wanted to make sure that these sets were unbroken and it paid off. Still, I got 8 sets in in less than 8 minutes so I wasn't exactly slacking off.
Accessory: This definitely got the sweat pouring. There were some rest pauses in these sets, but I always tried to make it to the 8'th rep before I paused. I actually screwed up and did this out of order. I meant to do the ring push-ups before the ring rows, but accidentally did ring rows first. Those were tough immediately following curls.
I stepped on the scale after this and saw a number I haven't seen in a while. 182.4. :eek: That means I'm down 8 lbs from a month ago. I think 180 would be a good weight to be at and that's my goal. I'll be on the road next week so I will have to try and maintain the diet somehow. Luckily there will be some long days of manual labor in the heat to compensate for any extra calories. Planning to do a hero crossfit workout tonight in the sauna. We'll see how it goes. Have a good day!
You do a lot on the weekends.
Killer run on Saturday morning. 5 miles at under a 9 minute pace is great Trent.
10 rep sets on Sunday sounded rough. 10 rep squats suck, but the 10 rep deads are worse. Sounded like you definitely had a full day on Sunday. :D
Nice early morning crush with the 10 rep SOHP's.
182.4! You are going to shrink away man. :)
Good work TM...sets of 10 on OHP can get tough especially the last few sets...big volume...nice work on the pull-ups...I'm working towards just 1 set of 10
nice work on the weight loss...!!