The New Relic: Abject Stupidity

[Michael Hill]

OK first off, no more diet stuff b/c this is going to take too much time to post. I'll keep track of it on my own. Generally paleo, PRO about 150g/day, lots of veg, lots of fat, little to no fruit except sometimes a more carb heavy/low-no fat meal after a workout 1-2x's a week.

Note on the LOD: I neglected to mention that the top set of 5 is being done rest-pause style w/ 15 second rest between reps.

Today's WO:

WU: 1000m Row, Joint Mob, Dynamic stretching

LOD: DL
135x5
185x3
235x2
275x5 Little tough after DL'ing yesterday, but that's just what happens on a rotation like this.

WOD:

As Rx'd:

135# thrusters 10-8-6-4-2
Double under 50-40-30-20-10

As performed:

115# thurster 8-6-4-2
Sub box jumps 20" (forgot jump rope) 40-30-20-10

7:43

Wanted to do 5-4-3-2-1 / 25-20-15-10-5, but shoulder's were just not having it. Tomorrow with def be Rx'd 135 on cleans.

[Michael Hill]

Nothing better than posting on company time.

WU: 1000m row, Joint Mob, Dynamic stretching

LOD: Chin

BWx5
BWx3
BW+10x2
BW+20x5

It's hard to spread out a warm-up for BW exercises when your not that strong, but I think it probably better than to do the warm-ups on a gravitron. Any ideas on this?

WOD:

As Rx'd
Rounds of
135# Clean 10-8-6-4-2
GHR sit-ups 50-40-30-20-10

As performed:
135# Clean 5-4-3-2-1
Sub: Decline sit-ups, 4 notched up 25-20-15-10-5 (no GHR at gym)

6:42

CD: Static stretching

[Michael Hill]

6/5/08

Rest Day

6/6/08

Life happens and as such I can no longer follow my original plan due to other obligations. So I am going to change it to this. Workout every other day. Change the LOD from one to two lifts paired as HPC & OHP, FS & Chin, DL & Dip. Follow this with a WOD randomly selected form the following: Diane, Fran, Elizabeth, Grace, Helen, modified Michael, Sprints (anywhere between 50-400m), 10 minute Cindy, and modified FGB. No repeats until go through all of them, yada yada.

I know, it looks a lot like the latest MEBB template, but I’m going to stick with this for now primarily because I want more frequent exposure to the main lifts instead of switching every 3 weeks.

This afternoon:

LOD:

OHP

45x2x5
65x5
85x3
100x2
115x5 Good, go up

HPC

85x5
115x3
135x2
155x5 Good go up

WOD:

Fran for 15-10-5 reps:

Time: 5:23

I SUCK at kipping, thrusters weren’t bad.


On the brighter side I received my order of grass-fed beef/butter and my Do-Wins. Can’t wait to try them out.

[Michael Hill]

6/7/08

Rest

Went to a walk about 30min in morning. Mowed someone else's lawn with a push mower for about 90 minutes. Given the heat, I sweat better than in a sauna.

6/8/08

WU: The usual
LOD:

FS
45x2x5
85x5
115x3
145x2
165x3x3 Good go up.

Love the Do-wins. Feels much better than using my Nike Free's that I have used for everything up until now. Practically left a stain on the floor.

On a side note, I keep getting asked more often (in reference to squatting) "doesn't that hurt your knees" to which I now reply, "Yes, it does."

Chin
BWx5
BWx3
BW+10x2
BW+25x3x3 Good go up

WOD:

Modified Michael

3 rounds for time of:
500m Row
35# DBS 30 reps
30 decline sit-ups Lvl #3

Time: 15:32

This is the longest met-con I will be doing.

[Michael Hill]

6/9/08

Rest

6/10/08

LOD:

DL
135x5
185x4
225x3
255x2
275x5 Good go up, last time form was questionable.

Dip
BWx5
BW+10x3
BW+20x2
BW+25x5 Good go up

WOD:

5 rounds Cindy

Time: 4:42

[Michael Hill]

6/13/08


Back to the original plan. Long story, not interesting or important.

LOD:

FS
45x2x5
95x5
115x4
135x3
155x2
170x5

WOD:

As Rx'd:

5 rounds for time:
135# Hang clean 7 reps
15 HSPU

As Performed:

AMRAP in 20 min:
135# Hang clean 3 reps
3 HPSU (self assisted on smith machine)

8 rounds even

Finally, working on my weaknesses like kipping and HSPU. Never tried actual HSPU before, always just did higher volume elevated push-ups.

[Michael Hill]

6/14/08

LOD:

Chin

BWx5
BWx4
BW+10x3
BW+20x2
BW+30x5 Good go up

WOD:

As RX'd

10 rounds for time of:
12 Pull-ups
12 Burpees

I did AMRAP in 20 minutes instead. Finished 7 rounds in 17:53 & called it a day.

[Michael Hill]

6/15/08

LOD:

DL
135x5
185x4
235x3
265x2
280x5 Good go up

WOD:

As Rx'd:

"Griff"
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

As performed

Run 800m x 2

#1 3:50

#2 3:15

[Michael Hill]

LOD:

Dip
BWx5
BW+10x3
BW+20x2
BW+30x5 Good, go up


WOD:

As Rx'd
DL 5x3

Sub w/PC (b/c have heavy DL in my LOD rotation already)

WU:
85x5
115x3
WS:
135x3
145x3
155x3
165x3
175x3 PR

Old PR was 170x1

[Michael Hill]

6/18/08

LOD:

FS

45x2x5
85x5
115x4
145x3
165x2
175x5 Good go up


WOD:

None