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Old 03-26-2010, 10:10 AM   #21
David Glass
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On tuesday I did the following WOD

5 rounds for time of:
- 7 x 135# Thrusters
- 8 x Deadhang Pull-ups
- 30 double-unders

I'll post my time later, but I think I finished in about 22:00 and change

My buddy did
- 10 x Ring rows
- 10 x Goblet Squats with 25# bumpers
- 30 standard rope jumps

Last Night we did the following

5 rounds for time of:
- Run down and up 5 flights of stairs
- Handstand push-ups (scaled to push-ups for those who needed)
- 20 sit-ups

I forgot my watch, so no idea what my time was... although I know it was under 20:00
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Old 04-01-2010, 01:13 PM   #22
David Glass
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Wow... I haven't logged on in a week!

Things have been hectic. I got my laptop stolen this week. Some kids in my block broke into my car, popped the trunk and ran off with it. Everyone knows who they are and we're in the process of building a case... I am now set up with my new laptop (also company issued)

Let me try to remember what I did this week...

Saturday:

Back Squat 185#, 5 x 5, working mostly on squat depth, then...

3 rounds for time of:

- 7 x 155# Hanging Power Clean
- 12 x Ring dips

- Sunday, mow lawn for 4 hours (non self-propelled)... considerring active rest day
- Monday: rest


Tueday, sprints
Sprints
- 100 m (15s)
- 200 m (33s)
- 400 m (1:49)
- 800 m (4:57)
- 400 m (1:39)
- 200 m (37s)
- 100 m (17s)

Rest as needed between attempts.

Last night
Clean practice with medball to train my friend, then we moved on to empty bar

Then I did heavy press at 140#
5, 4, 3, 1 (weaker than expected here)

Then 5 x 5 40# weighted ring rows.

My buddy did standard ring rows while I did press, and Goblet Squats with 25# plate

I guess my memory is gettng better these days
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Old 04-05-2010, 01:49 PM   #23
David Glass
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Saturday did the following WOD

1) Row 5:00
2) Build back squat to BW (205#)
3) 5x5 BW Back Squat (205#)
4) Heavy Grace, 30 clean+jerk (155#)
5) Run 2.5 miles a little over 23:00
6) Max situps in 2:00 (53)

Sunday I did a few informal laps in the pool, about 1/4 mile

During my run, my HR was at about 175 BPM, consistent. With about 3 blocks to go, I began hauled butt... began to really feel the urge to stop, and finally did with about 3 houses to go before reaching mine.

I looked down at my watch and I had a heartrate of 198 BPM, which was real odd since it has never been over 187, and even that only a handful of times in the 2 years since I've been training

Furthermore, I realized that when I began to acelerate, I reached 190+ almost immediately and sustained it for over a minute (normally at 185+ I'd just quit)

I hope it's more of a sign of what I've accomplished mentally. I know my Max VO2 is between 175 and 184
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Old 04-06-2010, 06:01 PM   #24
David Glass
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Building up to The Crusher WOD 1 V2, I did

3 rounds for time of
- 7 x 155# cleans (full squat)
- 12 x Ring Dips
- 400m run

My goal is to pull off 5 rounds of these with 10 x 115# cleans. Today, although I had it in me, I am still having trouble with the weight, and my legs were simply shredded from Sunday's training... I felt that right into my first squat... inner thighs KILLING!!!
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Old 04-07-2010, 03:36 PM   #25
Corey Cedeno
 
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Your training is improving since the APK days. Nice job.

What's "The Crusher" WOD?
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Old 04-15-2010, 09:53 AM   #26
David Glass
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Quote:
Originally Posted by Corey Cedeno View Post
Your training is improving since the APK days. Nice job.

What's "The Crusher" WOD?
Thanks, Corey

Sorry if I don't recognize you. Did you use a different name on APK, or did you just check out my journal?

There are actually 2 Crusher WODs. I named them so because at one point I had attempted them several times over the course of maybe 5 months or so and was never able to finish them. They are as follows

Crusher 1
5 rounds for time of:
- 10 x 115# thrusters
- 7 x pull-ups
- Run 400m

Crusher 2
5 rounds for time of:
- 10 x 135# squat clean
- 15 x dips
- Run 400m

I was never able to do them until I subjected myself to 2 weeks of SealFit. Then one day I tried one and didn't even realize how great I was doing until half way through the third round when I wasn't even considerring quitting. My goal now is to increase the thrusters to 135# and the cleans to 155# on each one, increase the dips to ring dips, which I've already done, and do 10 pull-ups (deadhang)

Last night I did the following

Row for 10:00

DROM and stretch into full squat, then

5 x 5 @ 135# Press

Chin-ups: 10, 8, 6, 6, 6
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Old 04-19-2010, 05:26 AM   #27
David Glass
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Cool

Thursday WOD:

5 rounds for time of

- 10 x kipping pull-ups
- 10x 65# thrusters (had the bar loaded with weight for someone who could barely deadlift 65#)
- 460m run with small hill

My time... 25:06

Saturday WOD

3 rounds for time of

- 10 x 95# OHS
- 12 x ring dips
- 400m run

My time... 25:57

Then

Row 5 miles, 30:03

Then 30 Washers for time... 10:25

A couple of notes: For the past couple of weeks, I've been eating for strength and, as a result of training friends, have still been doing GPP. This has resulted in weight gains without the strength gains.

This week I'll be trying to resume my strength programming and, if it doesn't result, will go back to a diet more oriented to leaning out.
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Old 04-20-2010, 05:24 AM   #28
David Glass
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Last night did the following

Warmup: 5:00 approx freestyle jumprope, then 15:00 approx stretching (hips, calves, hip flexors, shins, etc. all in preparation for squat)

Then

Back Squat
1 x 10 x 95#
1 x 5 x 135#
1 x 3 x 185#

215#
5, 5, 5, 5, 4

The goal was to go beyond parallel with each and every rep. Happily I can say I accomplished just that. Because I wussed out on the last set by one rep, I will be repeating with this sam weight next time I back squat.

Then

40# weighted chin-ups
5, 5, 4, 4, 3
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Old 04-21-2010, 05:32 AM   #29
David Glass
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It seems like I'm back to logging every day (one man wave)

Last night I did the following:

Warmup: DROM and hip, shin, and calve stretching, then

5 rounds for time of:
- 10 x 115# SDHP
- 12 x Ring Dips
- 30 x Double-Unders

My time... 23:04

My record in this WOD was 22:11, however I had done it with 10 standard dips rather than 12 ring dips.

I was pretty relaxed last night as I was battling a headache I sometimes get when doing double-unders. When I do get this headache (about once every other month), I have to completely stop and call it a day, so this time, I felt it coming on and paced myself... I did the WOD pretty much effortlessly from a metcon perspective, and I was surprised that all my dips, and a large portion of the SDHPs were done unbroken
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Old 04-23-2010, 04:57 PM   #30
David Glass
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Did the following WOD on wednesday:

5 rounds for time of:
- 10 x burpees
- 10 x Pull-ups
- 460m run

I didn't bring a watch, so I don't know my time

Thurdsday I did

- Dynamic ROM and dynamic stretching for warm-up
- Work my way to 1 RM Bench Press (295#)
- 5 x 0:40.00 Planche intervals with 0:20.00 rests
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