5/31/13

Rest day 

Didn't seem like a rest day tho. 99 degrees it showed in concord today and I was outside building and demoing new burn cells to be used for arson investigation. Building 8x8 rooms alone in this heat should be at the games!!!!

5/30/13

Worked out at golds gym in pinardville at 3:00pm. 

BuyIn:

500m Row

15 Back Extentions

15 GHD Sit-ups

3 rounds of Cindy

20 Reverse Lunges

Mobility

B. Back Squat (high bar) - 1RM ; 

135x5, 225x1, 275x1, 295x1, 305x1, 310x1(Fail)

Rest 10

C. 85% of A, 1x AMRAP

260x6

D. C2B - 1x AMRAP

26  

Felt I could have done a couple more  but my grip slipped from sweat and using a rubber pull-up bar. 

E. Ring Dips - 1x AMRAP

22

Didn't due it on rings because golds does not have them. Did them on regular dip machine. Felt fatigued doing them today for some reason. I expected to get at least 30. 

F. 5 min Row @ Z1

Final meters was 1239. Was shooting to stay around 2:00min splits which would have put me at total of 1250m so I was somewhat happy at same time some what disappointed. 

Goin to try a new thing starting next week of tracking my sleep as well as my food and fluid intake. 

5/29/13

Worked out today at 4:00pm. At golds gym in pinardville. 

Buy In:

500m row

15 Back Extensions

15 GHD Sit-ups 

3 rounds if Cindy 

Mobility in shoulders and chest 

 A. 1RM Strict Press

45x5, 135x1, 155x1, 175x1, 185x1, 190x1(failed)

Rest 5-7 min

B. 1x AMRAP - Strict HSPU

20 

Rest 10 - warmup for wod movements 

C. LacEnd Tester

AFAP,

15 Hang Power Cleans (135/93) 

Run 400m 

15 Hang Power Cleans (135/93)

Rest 3x

Repeat

First round of WOD finished in a time of 4:18. Took 135 of rack at waist level. Went unbroken on first HPC ran the 400 meter on treadmill at 10.5 speed. Rested 8 minutes. Started again off the rack same spot. Unbroken on first 12 HPC. Lost grip in attempt of #13. Finished last 2 unbroken. Ran the 400m at 10.5 again. Went unbroken on first 5 HPC then 3,3,2,2. Forearms were junk at end of workout. 

Cash Out

1000m row with 1:58-2:03 splits. 

5/20/13

Worked out at golds in pinardville at 430pm. 

Been a while since I have blogged about my work outs but I haven't been slaking. 

Buy In:

500 meter row at a slow pace. Total time was 1:52. 

3 Rounds of Cindy warm up pace. 

Mobility 

Competition:
A. DL – 1RM

135x5, 225x5, 315x1, 365x1, 385x1, 390x1. New PR

B. Single leg Squats 4×5 (each leg) at 31X1

Did them as pistols. 

C.
AMRAP 7
Run 200m
10 OH WL (with barbell) 115/83

Did this WOD on treadmill set it to a 10 pace. Was able to get 3 full rounds plus a  200 meter run and 7 lunges. Last time work out was done I think it was only 3 rounds done. 

Rest 4

AMRAP 5
10 KB Swings (70/53)
10 Burpees

Used a 70# DB  completed 4 rounds total and 1 swing. 

Felt really good after workout. I know this is a repeat workout. But I had to workout. The gym is taking the week off so I figured I'd go back to a high volume week and repeat. 

5/6/13

Worked out at golds gym in pinardville at 3pm.

Buy In:
500 meter row
15 Back Extentions
15 GHD Sit-ups
2 rounds of Cindy
Mobility


A1. DL – 1RM
135x5, 225x3, 315x1, 345x1, 365x1, 375x1, 385x1
Failed my first attempt at 385. Had a bad pull. Knew I could get it so I repotioined the grip and pulled achieving my 1 rep max DL.
A2. Explosive
B. Single leg Squats 4×5 (each leg) at 31X1
40,45,50,55
C.
AMRAP 7
Run 200m
10 OH WL (with barbell) 115/83

Rest 4

AMRAP 5
10 KB Swings (70/53)
10 Burpees

On first metcon I was able to get through 2 complete rounds plus a 200m run as well as 8 oh wl. I was very spent after the workout. Felt very unstable on the OH WL feel I need to really focus more on my core strength.
Second metcon was a killer. I used a 70lbs DB. Was able to 3 full sets plus a round if DB swings and 7 burpees. Was really shooting for 4+ rounds. But for first day back in a week I feel pretty happy about.