Dr. G's Training Journal
Today's CA WOD:
7:30am, BW 175#
Muscle clean + tall clean (light): 30kg x [1+1] x 3
Snatch (80% x 1 x 5): 50kg x 1 x 5
C & J (90% x 1 x 5): 70kg x 1 x 5
I do not know what my current max is for OL, I'll figure that out on the next max day.
Metcon: 15:28, subbed in 15# CBs overhead swings for the rowing at reps of 50 + 38 + 25 (note Scotty Hagnas influence here). Grip was fried after those plus the pullups. Also subbed 20# DBs push presses for the push ball.
I may add some gymnastic holds this afternoon to today's log.
Welcome aboard. I love having all my W/O's in one place.
I look forward to following your warmups and gymnastics training.
Hey Dr. G-
Nice sub for the row! I am trying this one shortly, but with the row - as I want to improve my 2K time for level 3.
I look forward to watching your workout log.
Derek, it was great working out with you the other day.
Someday I'll get a rower (I love the erg!). Other times I'll sub in the NordicTrack for the rowing, at good resistance and full incline--that's pretty fun too.
Scotty, are you referring to CFN Level 3 Fitness Standards? Or something else?
Yeah, the CFN levels. I've modified them a bit for my gym - not much, but one thing we changed was to cut the 6k rows of level 3 and 4 to faster 2Ks.
Today's workout (not the CA WOD):
Walk with Mom for 30'
Isometric holds for 30" of the following:
Hanging tuck sit
GHD "body straight" hold
Back extension "body straight" hold
Wall sit 90 deg
Parallette tuck sit
70# KBs farmers hold
Legs unsupported "body straight" hold
Back extension "body straight" hold
Bottom position pistol hold, L then R
Tucked front lever to tucked back lever
On every other minute, 53# KB, 3 KB clean + 3 KB snatch L/R for 5 rounds
Only had 45 minutes to workout and I wanted to get in some gymnastics, so I did my "holds" work.
Ace Hardware had a 20% off everything in the store sale today, so the majority of the day was planning the construction of new gym equipment and purchasing needed pieces. I got lots of fun stuff, and I'm only about $350 lighter. Tomorrow is assembly of all the new parts/pieces!
Be sure and post what you made from the Ace Hardware stuff.
Yesterday's workout (11/11/07):
Foothills 2.5 mile out-and-back at the parents' house, ran the uphills (~30% of the total distance), walked the rest.
The rest of the day was spent making aesthetic improvements to the gym, assembling new toys out of the PVC I purchased, and finishing the dowels made from 3/4" metal pipe (I had it left over from something else). New parallettes and a parallette/dip station. I'll post pictures of all my new toys in a new thread when they are all done. The gym is really feeling like it is starting to come together.
Best of luck with your gym. It sounds like you are moving ahead very nicely Dr G!:)
Yesterday's (11/12/07) CA WOD:
Gymnastic "movements" warmup:
16 alternating pistols
15 35# KB single leg DL L/R
15 53# KBs shrugs
15 forward lunges L/R
5 spinal extensions
15 GHD situps
15 full-depth parallette pushups
15 body rows
15 dowel OHS
15 decline situps
15 unweighted reverse hyperextensions
Snatch (100% x 1 x 1): 63kg x 1 x 1, ugly but I got it, PR
C&J (90% x 1 x 1): 88kg x 1 x miss, 85kg x 1 x 1, OOPS--accidentally did a max lift (!), some L arm pressout, at least I know my current max now for a little while! Huge PR, I believe by about 5kg, especially considering how little I have been OLing until the last couple of weeks!
FS (90% x 2 x 1): 100kg x 2 x 1
I had to rush through this workout. It went well, although I know that as I get more used to the warmups I've been doing, the overhead OL stuff will get easier (I know the warmup got my shoulders a bit tired).
Accidentally got paprika in some turkey bacon twice this weekend, my old middle back discomfort is rearing its ugly little head. Blurg.
Sarena, thanks for the encouragement!
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