I'm over here now--Tim's log

[Tim Luby]

Well, been keeping my log over at crossfit, but not posting there otherwise. In the past few months, my Internet time has become more dedicated to music, as my passion for playing drums (jazz mostly) has been reignited. Fitness is very important to me, but music really makes me tick

The core of my programming revolves around my own bastardized version of EDT. Basically, these workouts consist of relatively heavy couplets (squat/press for instance) done every minute for 10-20 minutes. Sometimes I just do one exercise in a session.

This is my answer to the need for a more "intelligent," heavier WOD. These workouts allow me to lift pretty heavy weight, and there is a nice little conditioning effect to go along with it.

In addition, I like to mix in interval training, sandbags, rowing, and all kinds of other shitI can't thinkl of right now . Not training for a sport right at the moment. All that's on hold until our 2-month-old gets a little bigger.

My old log is here: http://www.board.crossfit.com/showthread.php?t=38530&page=18&highlight=luby

[Tim Luby]

Every minute for 10 minutes:

Squat 275x1
Press 155x5x1 (1st 5 sets) 135x5x2 (2nd 5 sets)

Pressed 155# for the 1st 5 minutes, then had to switch it up. Still trying to get my groove back with the presses [as well as all the other upper body stuff)

[Tim Luby]

Every minute for 11 minutes:

3 pull-ups
5 Ring dips

Felt pretty good. Definitely improving. Last time I was struggling by the 7th round (out of 10 rounds). This time I was pretty solid throughout.

Followed by:

11 rounds of tabata heavy bag

[Tim Luby]

5/30

Sandbag workout

Shoulder bag and walk up and down driveway bearhugging it until .5 miles is reached

I have a GPS watch, so that's how I measure the distance

This workout is pretty brutal
Finished in 13:32, about 6 seconds better than last time

5/31

Going to a Mets game, so probably won't get a workout in. Gonna get nice and fat today

[Tim Luby]

EDT C&J

Every minute for 11 minutes:

Hang power clean and jerk 155x3

Felt good. Actually did 155x5 on the first set by accident


EDT push-ups

10 push-ups every 30 seconds for 5 rounds

This is practically a tabata! Got a little tough toward the end, but banged them all out straight. Haven't every done EDT with v30 second intervals. I'll explore this more in the future.

[Tim Luby]

PU/dip EDT

Every minute for 10 minutes:

PU 35x1
Ring dip 35x3

Row 2000m


7:23

Not going for a PR today, however, this kicked my ass!

[Tim Luby]

6/5

DL EDT
315xevery 30 seconds for 10 minutes (

Heh, surprisingly brutal. Did 315x2 for the 1st 3 rounds, but that was not gonna happen

6/6


Squat/press EDT for 10 minutes

225x3
40x5 (dumbbells)

Tough enough

6/7
Shoulder 100# bag AMRAP 10 minutes

56 reps

Breaks my record by 4 or so.

[Chris H Laing]

That sandbag shoulder looks fun. Do you do it by alternating shoulders?

[George Mounce]

Welcome to over here Tim!

[Tim Luby]

6/8-9

Rest

Ugh--dug myself into a hole for this week. Now I gotta go 5 days in a row.

6/10

Power C&J AMRAP in 20 minutes

185x26

I think my previous record on this was 20 reps or something (maybe 22?). In any case, this smashes it!

I see this workout as more of a "test" of the EDT stuff I do--not something to be done very often.

[Chris H Laing]

I see this workout as more of a "test" of the EDT stuff I do--not something to be done very often.

I think itd be cool if you tried some crossfit benchmarks or something to see how effective the edt is, like grace or something...just a thought

[Tim Luby]

I think itd be cool if you tried some crossfit benchmarks or something to see how effective the edt is, like grace or something...just a thought


That's not a bad idea, though I don't know how much it would really tell me. I say this because to be good at Crossfit, you have to do Crossfit. I have strength and conditioning in my routine, and some of it is similar to Crossfit.

On the other hand, I'm mostly always using a lot more weight than the average WOD, and strength in is a major determinant of WOD success, so maybe there's something there.

In any case, AMRAPs are more closely related to what I do than CF WODs are, so that's why I feel that's a more accurate test.

[Tim Luby]

EDT pull-ups/ring dips

12 rounds of:

3 pull-ups
5 ring dips

Ring dips got really tough. Not my best workout today.

[Tim Luby]

6/13

EDT DL

365x12x1

Tabata heavy bag

12 rounds

6/14

EDT squat/pushups

Squats: 245x10x2
Push-ups: 10x10

6/15

Sandbag shoulder/bearhug carry

Shoulder a 100# sandbag and carry it up and down my driveway until .5 miles is reached
Time: 14:19 Not my best, but still felt like I got a great workout

[Tim Luby]

Reverse Tabata 135# HPC

10 seconds work, 20 seconds rest, 10 rounds

61 reps

I donno, this reverse tabata thing seems to make a lot of sense. It kicked my ass. More importantly, it allows for that extra little bit of recovery to come back stronger

Reverse tabata 40# dumbbell thrusters

10 seconds work, 20 seconds rest, 10 rounds

~56 reps

Tabata squats

~90 reps

Totally burnt by the time I got to this

[Tim Luby]

6/20

EDT DLs

345x10x2

Tabata heavy bag, 10 rounds

6/21

EDT power clean & jerk

175x15x2

Wow, tough!

[Tim Luby]

EDT pull-ups/ring dips

Pull-ups - 45#x10x1, BWx5x2

Ring dips - 45#x10x2, BWx5x4

Row 2k

7:31

Not going for a PR or anything today. All I'll say is even an "easy" row is a total ball buster.

[Tim Luby]

Squat

255x10x2

Press

135x4x3, 135x6x2

For some reason this workout was really friggin grueling today

[Tim Luby]

155x10x4

Usually I do 155x15x3, so volume was a tad lower, but density was substantially higher.

Finished off with 50 push-ups

[Tim Luby]

6-27
sprints on the beach - 10 sec on 20 sec rest for 8 rounds
ouch

6-28
5k run on the beach
26:30
slow, but my first run in a while. Lots of wind, which was really draining

6-29
threw a 60# sandbag around the beach for 15 minutes

6-30
rest

7-1
sprints on the beach -same as before but 9 reps this time

in addition to these workouts, i've been swimming and chasing around a 3 year old, so staying plenty active!!

[Tim Luby]

50 burpees on the beach. Didn't time it

[Tim Luby]

5k run on the beach
Time: 23:15
7:14 min/mile
wow, for me this is haulin ass!

[Tim Luby]

7/4
beach fran
5 rounds with a ~60# sandbag:

10 thrusters
10 push-ups

7-5

beach tabata
5 rounds each of
squat jumps
push-ups
lunges

[Tim Luby]

Squat - 225x10x3
Press: 135x10x2

Kept it easy today, just getting back into it after a week without weights. Still a tough workout though!

[Tim Luby]

Deadlift EDT

355x10x2

the perfect workout. Tough as hell but doesn't fuck me up too bad

[Tim Luby]

Pull-ups: BWx10x3

Ring dips: BWx10x5

Felt good!

Tabata heavy bag for 10 rounds

Brutal!

[Tim Luby]

Power C&J

195x14.5x1

Failed the jerk on the last rep

EDT push-ups

10 reps every 30 seconds for 10 rounds

[Tim Luby]

5.39-mile trail run on steep, rocky, nasty terrain. 1 hour 14 minutes.
First trail run in 7 months--I'm back!

[Tim Luby]

Time: 19:33
Real shitty erg! Damper setting kept going down and needed to be readjusted. Still, it was a good workout today--well overdue for a 5k row

[Tim Luby]

Time: 7:23
good, brutal workout. I want 6:59 in. The worst way, but that seems pretty far off

[Tim Luby]

385x15x1

[Tim Luby]

7:15
Not a PR, but I'll take it