Workout Log: The Sequel
First workout in a while. I've barely been able to work out at all the past couple of months. Not at all what I was hoping for, but well...
Bench Press: 4x3x75kg, 10x75kg
Did this while waiting for a friend who was late. Didn't want to do anything too taxing.
AMRAP15 with High Gear helmet:
15 Hang Squat Cleans with 52.5kg
12 Ring Dips
21 "GHD" Sit-ups
2 rounds + 14 Hang Squat Cleans
My friend got the idea to wear a High Gear helmet during a metcon from CrossFit Empower.
Plan for the next several weeks is a quick linear progression on the main lifts with short metcons every now and then. Unfortunately, though, I'm stuck at a gym right now that only has these rubber covered iron plates; no bumpers, so I'm not able to do any snatches or heavy jerks. Hopefully I'll get away with doing power cleans, since if I miss those, I can always catch them and lower them again.
Nasty Girls (scaled from three rounds to two)
2 rounds for time of:
10 Hang Power Cleans 62,5kg
Started out pretty well. Started failing on my muscle-ups in the second round, though, where all of them ended up being singles with plenty of failures. Every single one of them was legit though; full extension and rings out at the bottom.
Welcome back to working out! And also thanks for posting that link to crossfit empower. Its a great site. Ill be using some workouts from there now.
Rest. But not really. Barely slept and didn't eat enough.
Warm-up: 3 Muscle-ups, 10x20kg Overhead Squats
Power Clean: 5x3x75kg
Front Squat: 3x5x80kg
Tougher than it should have been.
Strict Ring Dip: 10 - 8 - 6
Going to get these up to 15 for solid deep dips before working them with weight. Felt a weird pull in my right bicep down to my elbow during the first few reps - don't know what to make of it.
Back Extension: 3x10
Metcon tomorrow. Hopefully something that doesn't involve squats. Yeah, right...
Warm-up: A few Deadhang muscle-up attempts. So close...
50 Thrusters 20kg
Terrible. Did the row in an okay time; 3:46. After the first ten thrusters, however, I just completely lost my will to complete the workout. My legs need reeeeest.
I guess you could say I scaled Jackie... The prescription says 45lb thrusters. I used a 20kg barbell, lowering the weight by .4116567kg according to Google. Meh.
I don't like metcons.
Warm-up: A couple of deadhang muscle-up attempts, one or two assisted deadhang muscle-ups and several kipping muscle-ups with slow negatives.
21-15-9 reps for time of:
20lb Wall-ball Shots
Turns out I'm very good at not hitting the wall-ball target and not catching the ball when it comes back down.
Three rounds for time:
One lap around the gym (~400m)
15 Overhead Squats 42.5kg
I did not want to do this. At all. I was literally forced into it ~10 minutes after the wall-ball workout. Back felt tight and I had simply no desire to get a good time.
I promised to show up tomorrow as well. Probably for some stupid long marathon workout. Ugh. I need a rest day. This shit is fucking up the strength work I'm supposed to be doing. Blargh.
I hate metcons.
Fight Gone Bad
One minute of each for three rounds::
Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo Deadlift High-pull: 35kg (Reps)
Box Jump: >20" box (Reps)
Push Press: 35kg (Reps)
Row: Calories (Calories)
Working out like this is stupid. I feel like a train wreck. Definite overreaching. It's just hard to say no when you're being offered to work out at an affiliate gym for free before their classes start. Lots of resting and lots of eating planned for this weekend. Hopefully I'll get more strength workouts in next week.
So much for resting.
5 Handstand Push-up
10 Bench Press 62.5kg
15 Push Press 45kg
20 Ring Dip
I was going to rest... Then went to meet a friend at the gym for some light technique work and to hit the sauna. After timing his workout (the push WOD from yesterday), he managed to nag me into doing one round for time. Ran through everything but the ring dips at the end. Those were horrible after all the other pressing.
you'll find out it's not worth it to workout when you're feeling bad/crappy.
The quality of workouts degrades, and it doesn't help you progress at all
I know, man. I'll be happy if this past week has just been non-productive and not actually detrimental.
Lots of rest and crappy food. Budget is tight so when people give me food, I eat it.
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