Our Man In… » crash-b

Getting Back Up

Daniel — Tue, 02 Feb 2010 23:44:46 +0000

I got derailed training wise at the end of last week. So I caught up on sleep, fasted for a day, and then got it back under control. Today’s workout:

Deadlift 3×5
5×45
5×45
5×135
5×185
5×245
5×285
5×325

Squat Deload (ATG)
5×45
5×45
5×135
5×175
5×205

5×12 Good Mornings (45lbs)

Erg: 4000m Time: 16:42.5/2:05.

Pull

Daniel — Tue, 26 Jan 2010 05:45:52 +0000

“Out of suffering have emerged the strongest souls; the most massive characters are seared with scars.” – Khalil Gibran

Jump rope 5 minutes
Crossfit Warm-Up x2

For time:
10xRow 100m.
Deadlift bodyweight (165lbs) for 10, 9, 8…2, 1 reps.

Time: 14:50.00. Average split on the erg was between 1:33 and 1:36. This workout gets harder as the deadlifts decrease because you have less time to recover between sets on the erg. I suspect for these pieces I could generate faster erg scores, but the erg is so dirty that I have to set the fan to 10 to get the amount of drag I’d get out of an erg at 2 or 3 on a normal machine.

5/3/1 – Week 3

Daniel — Tue, 26 Jan 2010 05:37:35 +0000

“We have seen the best of our time: machinations, hollowness, treachery, and all ruinous disorders, follow us disquietly to our graves.” – Gloucester, King Lear, Act 1, Scene 2

19 Jan 2010
Jump rope 5 minutes
Crossfit Warm-Up x2: 15 squats, 15 sit-ups, 15 good mornings, 15 kipping pull-ups, 15 push-ups

Deadlift 5/3/1
5×45 lbs
5×45 lbs
5×135 lbs
5×185 lbs
3×225 lbs
5×275 lbs
3×315 lbs
1×350 lbs

“Power Elizabeth”
For time
21-15-9 Reps
135 lbs
dips

Time: 14:29

20 January 2010
Jump rope 5 minutes
Crossfit Warm-Up x2

Overhead Press 5/3/1
5×45 lbs
5×45 lbs
5×65 lbs
5×75 lbs
3×85 lbs
1×95 lbs

5×12 65lbs Good Mornings
4x200m Sprints – Walk 100m

22 January 2010
Jump rope 5 minutes
Crossfit Warm-Up x2

Squat 5/3/1
5×45 lbs
5×45 lbs
5×135 lbs
5×185 lbs
3×225 lbs
5×260 lbs
3×295 lbs
1×330 lbs

30 deadhang pull-ups
30 dips
3x500m erg pieces. Rest as needed between sets.
1:34
1:37
1:45