September 23, 2008
row 500m @5 - 1:31 tied my old PR that I set in October 2006! (see notes on why I'm a moron!!)
2. Mobility/Movement Prep warmup
DROM WU - 10 all
Burgener WU - 45 x 1
Trying a to start the bar over the base of my toes today
muscle clean + tall clean + push jerk - 45 x 2, 95 x 2
muscle clean - 95 x 5
power clean - 135 x 3, 155 x 3 (see notes)
CFT 4 minutes between work sets
deadlift - 275 x 1, 335 x 1, 365 x 1(medium effort), 385 x 1 (tied old PR!! BW was 195 then from Nov. 2006 it was hard but not max), 400 x 0(couldn't even get it off the ground), 395 x 0
standing barbell press - 45 x 5, 95 x 3, 145 x 1, 175 x 0, 160 x 1
low bar squat - 160 x 3, 235 x 2, 325 x 0, 265 x 1, 295 x 1
4. KB stuff
OALC - 35#KB - left arm felt strained from the DL and pressing so I stopped
For time: w/35#KB
30 KB swings each hand
30 hand to hand KB swings
30 2H KB swings
-500m Row - I am an idiot! While on one hand I'm happy with my time, on the other hand I'm a moron! This ties the PR I set back in October 2006, I was supposed to do just a warmup but after a few pulls decided to go for it and I was WASTED after this, my quads and biceps were cramping slightly. This pretty much ruined the rest of my workout, it was supposed to be a 5 x 5 day of power cleans but I was nauseous for a good 30 minutes after this row.
-power cleans - I wasn't feeling these today at ALL, even with these light sets I was feeling lightheaded and nauseous so I cut it short but didn't want to leave the gym...which brought me to the CFT
-Crossfit Total - I honestly can't remember the last time I did a CFT. It was originally just going to be DL's but I decided to see where I stood on the other lifts after I was psyched up with my DL.
-Deadlift - 365 felt EASY so I went to 385 which ties my old PR from November 2006! I was also 196#'s at the time while right now I'm running 187!!! I was so happy I decided to go for 400 but I think I psyched myself out a little by the time I got to it. I couldn't even break it off the ground, so I thought maybe I just added too much, 395 was pretty much the same.
-standing barbell press - Too aggressive with weight choices, 175 wouldn't even budge, 160 is ok, I'm not happy with this one.
low bar squat - I can't even remember the last time I did a low bar squat, I should have thrown in some more warmup sets, the 325 was a mistake on my part of adding and reading. I was supposed to put 25#'s on each side so I was supposed to be doing 285#'s OOPS! 295 felt medium but I had used up all my attempts
-KB stuff - Let arm feeling strained from the DL and press so I just cut out the OALC today and subbed in a madeup kb swing circuit.
Before bed my wife took pity on me and massaged my lower back for 30+ minutes.
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
Last edited by Allen Yeh; 09-24-2008 at 08:49 AM.