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Old 08-02-2010, 12:46 PM   #31
Dave Coughlin
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Yes Derek, the mental part of the pushups were quite unexpected. Hope you had fun in KW.

7/30/2010 @FD Training Center

cfwu 1x10

CrossFire Event Guinea Pig, take two

(FireSled is has 90# of weights, plus the 185# sled)
50' backwards sled pull
20 reps DB push press, 50#
20 ceiling breach & pulls on FireSled
100' farmers walk, with a 45# plate in each hand
load a 100' section of 5" hose on your shoulder (foul if it touches the ground once loaded)
20 burpee pullups
25' pulling of FireSled via a utility rope
20 DB swings, 50#
125' forward advance on the FireSled
10:00

*Crazy week, I haven't been able to do anything since Monday I still need to do squats before my last hard week of 5/3/1 this cycle; hopefully, I can sneak out tomorrow AM. This week's version of the XFire course was upping the DB weight, lowering reps, putting the burpees and PUs together, and adding the LDH hose load. The hose load was a nice little recovery, but it was a pretty mentally taxing event due to the strategery of it. Gawd it was hot out there today, luckily I hydrated. Oh, and I signed up for the Iron Curtain Challenge at CF Evo on 10/9. I was supposed to do my first Highland Games event that day; however, I feel a huge need to make up for last year's waste of a day performance. There's a closer HG event in January about 20 mins away from me, so that helps.


7/31/2010 @CrossFit FireBase

cfwu 1x10, plus some DUs and some C2B PUs

Partner WOD-teams of two

Four Rounds for time
-50 wall balls (20#)
-50 KB swings (70#, 70#, 53#, 35#)
-400m run
33:06

*The Rx was five rounds, but starting off with 70# KBS had my back fried fairly quickly. Plus, yesterday's XFire training had some DB swings, and quite a bit of PC stressors. Regardless, I'm pretty sure it was the longest duration CF workout I've had all year, with the exception of a few 45min LSD runs. It was very very very hot this AM, as well; however, the sun wasn't even out in force until we were done. Mark today as the start of Operation: Iron Curtain Redemption.

8/1/2010 @FD Training Ctr

cfwu 1x10

Back Squat
45*5, 135*5, 185*3, 225*3, 265*3, 290*8
(Last cycle was 285*8)

Assistance
Leg Extension 100# 2*15

Conditioning
500m row-1:39

*I could hardly walk Sunday, thanks to the wall balls. I spent some time on the spin bike and stretching on the floor yesterday, that's about it. I was still pretty tight and sore today, although I was able to get loose enough to have an OK day on the squat rack. I'm pretty sure I have 290*10, but I was starting to feel the tightness rearing it's head so I stopped. I'm still feeling a bit tight in the legs/hips, so I'm glad I shut it down. I blew my wad a bit early on the row, as usual; however it left me pretty gassed.
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Old 08-03-2010, 11:16 AM   #32
Dave Coughlin
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8/3/2010 @CFFB

cfwu 1x10, OHS with PVC, light KBS

Strength
Shoulder Press-3 reps on the minute for 10mins
155# for first five sets, 160# for last five sets

Metcon
30/20/10 of
-24" Box Jump
-Ring Dip
-95# Overhead Squat
23:25

*Tomorrow was supposed to be my last hard shoulder day for this 531 cycle; I'll just have to play around with some things this week I guess. I was the only one in the AM classes who didn't scale anything on the metcon, and it was a tough one. I probably could have pulled off all ten SP sets at 165#, but I knew the dips/OHS would drain the life from my upper body. I probably should have scaled it down after the round of 30, but another 20min metcon could probably do me some good right now. The jumps felt fine, the dips were pretty much done in sets of 5-7, and the OHS were quite a bear. Haven't done OHS of any kind in quite a long time. Good one though...
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Old 08-03-2010, 12:41 PM   #33
Derek Simonds
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That was 3 intense workouts in a row.
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Old 08-06-2010, 09:42 AM   #34
Dave Coughlin
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No doubt they were, Derek. That team WOD really messed me up...Wednesday's rest day was just what I needed!

8/5/2010 @CFFB

cfwu 1x10, plus GHDs and lots of hip/back mobility stuff

Deadlift-find a 1RM
135*5, 225*5, 315*1, 405*1, 455*1, 475*1, 505*1
(Previous 1RM was 455 in summer 2009):kicking0:

Mini OPT Flight Simulator
Unbroken DUs: 5/10/15/20/25/20/15/10/5
6:20

Airdyne Tabatas:smiley_ev

*I have been getting off the 531 track the past week, but I have still been able to hit the desired parts with some heavy work the past two workouts. We had a pretty busy shift the night before, so I was a bit skeptical about my 1RM DL day. I eased into it more than usual, and it seemed to pay off. I might have had 525# in me, but my back was pretty toasted. The 505 went up pretty strong until about 2/3 of the way up, but I managed to fight through it. It felt like my back was kept straight/tight the whole time, and I lowered it down with full control each rep.
**That was my first time doing the mini flight simulator and the airdyne tabatas, man that airdyne is a prehistoric piece of torture! I was worried about the DUs, but I didn't have a foul on any round. Hopefully, I can get a 531 day on bench/squat the next two days, and figure out a deload strategy for the rest of the week.
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Old 08-08-2010, 08:59 AM   #35
Dave Coughlin
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8/6/2010 @FD

cfwu 1x10

Bench Press
45*5, 135*5, 135*5, 210*5, 235*3, 265*6
(Last time was 255*8)

8/7/2010 @FD

cfwu 1x10, easy running

Back Squat
135*5, 135*5, 185*5, 235*5, 275*3, 305*5
(last time in this cycle was 285*8)

Conditioning
-50 burpees in 3:38:shrug:

*Both days were in the midst of a time crunch. The Bench day was doen on shift, and we were busy all day and night. I was happy to get the BPs in without getting a call; however, I kept getting screwed out of my assistance/metcon stuff a couple other times. So I tried to knock out my last day of heavy 531 squats this morning, after shift. I had a weird sensation in my left knee on the first heavy set, but it went away. I didn't have a very good last set, as it wasn't really max reps. I stopped a bit premature, because the setup isn't very ideal for heavy squats The 50 burpees were quite a not-to-subtle signal that I need to get my wind back.
**Looking forward to a nice deload week, with some running and bodyweight work thrown in (not too much.)
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Old 08-09-2010, 07:41 AM   #36
Derek Simonds
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Or the burpees might just have been a sign that it was time for a rest week and you did after a busy night. I hate burpees for time by the way...
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Old 08-11-2010, 08:29 AM   #37
Dave Coughlin
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Burpees for time really suck, Derek, and I was due for some recovery for sure. Them and wall ball usually make for nice conditioning after my 531 bench and squat days.

BTW last entry's dates were incorrect-Bench was on 8/7 and squat was 8/8...


8/9/2010 @WW

C2-kept effort at 75-85% throughout, and rested half as long as previous work interval
2000m-8:10
4:00-1033m
2:00-542m
1:00-292m


8/10/2010 @FD

Deload week

AM-Loaded 1200' of 5" hose into new engine

PM-Fun with my DIY sled
-20m pulling backwards (simulating dummy drag)
-20m pushing forwards (using the lowest bar)
-275#
-Ten evolutions
-alternated with two other FFs
-one guy puked at #7 (he ate right before doing the workout)

*Nice workouts, with hardly any issues from the previous day's work. I'm going to keep the conditioning going during the deload week, but I'll try to keep it within comfortable limits.
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Old 08-12-2010, 05:53 PM   #38
Dave Coughlin
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8/12/2010 @CFFB

cfwu 2x10, subbed DH pullups

Front Squat
95*5, 135*5, 155*5, 2252*5, 235*5, 245*5

Shoulder Press-deload week
95*5, 105*5, 115*5

Conditioning Mash up-:30 on/:30 off, then on to next movement
-Abmat situps (15, 16, 16)
-125# sandbag run (est 60m each time)
-Tire Flips (6, 6, 7)
-20m shuttle runs

*OK so the front squats weren't at very good de-load weights; I'd say the effort was around 75% at the heaviest set. Since the only time I ever FS is when I'm without a rack, the most weight I've ever done is whatever I could power clean into the rack position. So technically, 245 is my de-facto FS PR. I had no issues with the weight at all, and got pretty close to tea-bagging the floor. The presses were a true de-load weight, and felt fine. The metcon was 12:00 long, with 6:00 of max effort and the same amount of recovery. It gassed me, but I don't feel any ill effects an hour later...maybe a bit in my calves, but that's it. Tomorrow on shift, I am hoping to get in my de-load DL and BP with some LSD running on the treadmill, a FireBase workout on Saturday, rest and cookout on Sunday, then back to 531 on Monday....
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Old 08-17-2010, 04:38 PM   #39
Dave Coughlin
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8/17/2010 @CFFB

cfwu 1x10, plus easy 500m row, lots of hip/shoulder mobility stuff

Shoulder Press-day one of cycle three
45*5, 45*5, 135*5, 145*5, 165*9
(this day previous cycle was 160*10)

CFFB WOD

Five rounds for time:
-20 pushups
-30 squats
-40 abmat situps
-400m run
37:30

*I may have to re-think doing the FireBase WODs Rx immediately after my 531 days. A trainer brought it to my attention that my situps weren't going all the way up, so that was a helpful little nugget. No issues with the SPs; I just keep thinking these longer metcons are money in the back, as long as they are kept to about one per week. This 531 cycle will be a transitional one, as I try to seemlessly go from 531 to CF in preparation for the Iron Curtain on 10/9/2010.
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Old 08-21-2010, 11:52 AM   #40
Dave Coughlin
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8/19/2010 @CFFB

cfwu 1x15, 500m row untimed, shoulder/hip mobility

Deadlift Week 1/cycle 3
45*8, 135*5, 225*5, 300*5, 345*5, 390*9
(last cycle was 355#x9)

Group WOD/metcon
100 burpees for time
*perform 3 Power Cleans every minute (starting at 1:00, up to 15:00)
16:38, used 155#

[i]*Ouch, tough day at the FireBase. The first week of 531 has been pretty tough, those sets of five coming off a deload might be the reason why. I took my hands off the bar for a quick moment after rep#8, and that really messed my rhythm for the set. I wisely scaled back the weight of the PCs (the Rx weight was 75% of PC 1RM-I've never maxed out on PC but I've gotten 275# up pretty well), and this combo was pretty brutal. I knocked out 21 burpees in :50, but doing those PCs in between was just terrible. Lots of bodies on the floor after this one. Plus I worked last night after going to CFFB after shift. I'm thinking some solid conditioning tomorrow (unless I get floated somewhere with a bench)...
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