David Glass' Training Journal

[David Glass]

Saturday did the following:

Warmup: Complete DROM and 3 rounds of Cindy

Then, work my way up to 315# Deadlift, where I did 3 x 4

Then, Heavy Fran, or

21-15-9 of
- 115# Thrusters
- DeadHang Pull-ups

Then, run 1.5 miles (time unknown)

Then max situps in 2 minutes: 53


Last night I did

DROM, then 3 rounds of 10 push-ups, 10 squats

then 145# Press: 5, 5, 3, 2
then 40# weighted chin-ups: 5, 4, 4, 4, 3

Then, various core/ab work

[David Glass]

Last night did the following

Warm-up

- DROM
- Jump Rope (freestyle and off clock)... New Double-Under record of 42 unbroken
- Clean with med ball
- DROM (again)

Then...

5 rounds for time of
- 7 x 155# squat clean
- 12 x ring dips
- 30 Double-Unders

I pulled off 4 rounds in 25:23. My last round or two consisted of various attempts before one or two successes with the clean. I realized towards the end that fatigue was causing me to come forward to meet the bar, instead of pulling it back... this in turn lead to dumping it and a lot of wasted time, and especially a lot of wasted energy

[David Glass]

Last night did the following

Warm-up: DROM, then, Back squat, working my way up to 225#

Back Squat @ 225#:
4, 5, 4, 3

Then AMRAP in 12 minutes of:
- 15 x 1.5 pood KB Swings
- Run 400m

4 rounds

[David Glass]

Saturday did

CrossFit Kelly, or

5 rounds for time of:
- 30 Box Jumps
- 30 Wall-Ball
- Run 400m

My time: 46:09... this was about 30 seconds slower than my first time finishing this WOD. It amazes me some people post sub 20:00 times on this one!

After that we did tabata core work

[David Glass]

Last night I did the following WOD

Warm-up
DROM, then work my way up to 315# DeadLift, then

315# DL
5, 4, 3

Then the following WOD
AMRAP in 15:00 of
- 10 x 65# OverHead Lunges (10/leg)
- 400m run
- 10 x push-ups

I wanted to do HSPU, but I realized during the WOD, that I had not prepared the area where I usually do them... push-ups seem so pointless

[David Glass]

Did Cindy last night, or

AMRAP in 20 of
-15 air squats
-10 push-ups
-5 pull-ups

I didn't prepare myself mentally for this WOD. It's been at least 6 months since I've last done it and I ended up quitting at 16:00 with 13 rounds... tsc... tsc

[David Glass]

Did some heavy back squats last night.

I think last night was the first night I actually enjoyed doing back squats. I think it has a lot to do with the fact that I did Cindy the day before.

To summarize, because I had done Cindy, I wasn't expecting a stellar performance and just did the squats whatever the outcome. It was great, because it was the best outcome to date

I only went up to 220#, due to the logistics of swapping bumpers back and forth so my buddy could do squats with 115#. I also wasn't so stuck on how much I was lifting... Like I said, just going for the ride.

In the end, my progression must have been something like this, although it may be slightly inaccurate:

1 x 5 @ 65#
1 x 5 @ 185#
1 x 5 @ 205#
1 x 5 @ 215#
3 x 5 @ 220#

Then we did a 2 minute tabata of 10 sit-up, 10 crunches with a suspended 10# bumper combo... I did 3 1/2 rounds

[David Glass]

DROM +

Bench Press
1 x 8 @ 135#
1 x 5 @ 185#
1 x 3 @ 225#

Then, 255#
5, 5, 5, 4, 4

Then Max distance on rower in 20:00... 3.3 Km

Since I'm pretty close to another weight bump, my next bump on the bench press will be 5 lbs (because that's the weight I have available before a 15# jump)... I think I will go 260# until I can do 5 sets of 6, and then go 275#

[David Glass]

Conquered the impossible WOD

This is actually a scale up of the original Impossible WOD, which took me months before I could finish it

It consisted of the following:

5 rounds for time of:
- 7 x 155# squat cleans
- 12 x ring dips
- 400m run

The weight on the cleans went up from 135#, but the reps went down from 10. The dips went up from 10 reps and using rings instead of bars. 400m run remained the same

After successfully finishing the original Impossible WOD, I upped the ante a bit and in doing so, attempted it several times over the course of 2 months. Finally, yesterday, I was able to finish it at 33:35

[David Glass]

We had a nice gaser last night, consisting of a 2 member team WOD

One member would do suicide drills, carrying a 40 lb vest to the next checkpoint, each checkpoint was about 50m apart. Once dropped in the next checkpoint, the runner would go back to the start, until the last checkpoint was reached, and the runner would have to carry the vest all the way back to the beginning

While the runner was doing this, the other team member would run down and up 5 flights of stairs. Once back up, if the weighted vest wasn't back at the starting point, the other team member would have to do rounds of 10 push-ups, 10 sit-ups until it was, then it was time to switch roles

In total, the wod lasted 31:17 for me, and I know my team was the fastest, so we all had a huge gasser!

Tonight it'll be a strength+agility combo, I'll most likely do heavy press 5x5 with 140#, and then do a Parkour roll and Double-Under combo, or something to that effect