Recap of week #1:
| Date | Day | Done |
|---|---|---|
| 2012-01-01 | 1 | 1 |
| 2012-01-02 | 2 | 2 |
| 2012-01-03 | 3 | 3 |
| 2012-01-04 | 4 | 4 |
| 2012-01-05 | 5 | 5 |
| 2012-01-06 | 6 | – |
| 2012-01-07 | 7 | 13 |
Not bad, only 1 missed day… Go figure, it was a Friday night. I haven’t gotten in the habit of doing my burpees first thing in the morning like I use to do. Hopefully this week I’ll start that up.
So I did actually make it to the gym on Sunday for the team workout, but didn’t make it back in until yesterday after that. Was pretty happy with the clean (full/squat), as in the past my power clean was always more than my squat clean due to my lack of being able to catch in the squat position. So I’m considering this a PR, since I don’t have any log my previous squat clean max. Woot! PR!
Now the AMRAP was a different story… as expected, the sit-ups did me in again.
WOD:
1 rep max clean (full/squat)
5 min AMRAP:
RESULTS:
215# clean
5 rounds + 5 situps
15 burpees
Doing much better this week after the first day than last week. For the deadlifts, I didn’t hit a PR but I feel like I did pretty good for the first time doing heavy deadlifts in quite a while. As for the AMRAP, I pretty much sucked at it and didn’t get a good workout. The sit-ups screwed me over, as my abs kept cramping up and so they took me forever. It was kinda sad when after one of the prowler pushes, I started on sit-ups and didn’t finish them before the next prowler push (which was about 1min). Ugh. This lead to a very low number of rounds and not much intensity. I probably should have done some other stuff after the workout to make up for it, but since it was already 7:30 I decided to head home and get some dinner instead.
As for food… been doing pretty good with the exception of my coffee. I actually skipped dinner on Monday since I didn’t get home from the gym until 9pm and decided to hit the bed early instead. Last night was butternut squash soup and some turkey meatballs w/ asparagus … yum!
WOD:
1 rep max deadlift
10 minute AMRAP:
Every 2min, prowler push
RESULTS:
Deadlift 355#
10min AMRAP: 4 rounds + 12 reps
So this workout really did not go so well for me… Before the WOD we did some skill work practicing the false grip ring pull up. My wrists didn’t take so well to this which didn’t help the WOD. Wrist have always been a week point for me. The other thing I found is that my core has gone to shit… I think I only manged to do maybe 5 or so actual wall climbs, as I would use make it half way before collapsing (aka letting my hips fall). Between these two things the WOD turned into basically 5 wall climb attempts, 7 deadlifts, 7 hang cleans, 4 full cleans + 3 push press.
On the up side, I’m doing better with my eating.
WOD:
As many rounds as possible in 20 minutes of:
RESULTS:
4 rounds + 1 wall climb (attempt) @ 95#
Ok, so I haven’t been so good with this stuff as of recently. Its been quite a while since I’ve been into the gym consistently for various legit and not so legit reason, I made it in ONCE over the prior two weeks. But worse than that, I’ve also been eating like crap, and by crap I mean lots of pizza… go figue, isn’t that always my downfall.
Anyway, as of Sunday I started trying to eat cleaner again (i.e. Paleo/Primal) and did good yesterday (Monday) as well. This included hitting up Costco to stock up on a few things so I don’t continue to order pizza. I really really need find some motivation to strict with eating clean.
It was also the first day back to gym… so needless to say, my legs are a little (aka ALOT) sore today.
I went kind of light on the back squats since my back started bothering me during the warm up (ugh). For the metcon, the jumping pull-ups where surprisingly hard… the legs just didn’t want to function. But it felt good to be back.
WOD:
Back Squats: 10 reps, add weight, 8 reps, add weight, 6 reps, add weight, 4 reps, add weight, max reps.
For Time:
RESULTS:
Back Squats – 10@135, 8@155, 6@165, 4@185, 8@205
Metcon – 10:33
I knew this was gonna suck, but I sucked it up and showed up anyway. It was pretty sad… The squats were really the only thing I didn’t have any issues doing and burned thru quickly. The push-ups and sit-ups really sucked for me. Not that its much of a comparison, but my first round was 7 minutes, while Jason’s was 2:53 with a total time of 27:30. A bit of room for improvement on my end… but I did finish it!
WOD: Benchmark Wednesdays
Barbara – 5 rounds for time:
Rest 3 minutes between rounds.
Results:
49:28 (scaled push-up on knees rounds 2-5)
Back to the gym. I realized that another thing I need to work on again is my Oly stuff. Clean & Jerk = Good to go, Squat Clean & Jerk = Not so good. For this part of the work out, on minute 4 I probably did 6 squat cleans but couldn’t recover my grip to do the jerk as I would end with only 1 or two fingertips on the bar. As for the met-con, I started out pretty good with the Toes to Bar, but quickly tired out and by the time hit the burpees I was just done…
WOD:
Squat Clean and Jerk ladder: The first minute perform 1 squat clean and jerk @ 135#’s, the second minute perform two squat clean and jerks @ 135#’s. Continue this process for as long as possible.
Then For Time:
Results:
Squat Clean and Jerk ladder – Completed minute 3
Metcon- 16:10
And this was very bad for me. Got to be one of my worsted FGB scores… but at least I made it into the gym. Note to make excuse… but because my legs where dead from Monday’s back squats and my arm was still slightly tweaked from last week the box jump, wall balls, and push press all kinda sucked ass.
WOD: Fight Gone Bad
Results:
3 rounds – 63, 39, 59 = 161
So its been almost a week since I’ve been back to the gym because of my hurting my arm last week… and no surprise, I pretty much sucked ass, but got a good workout. We started with back squats which went well. Due to the size of the class instead of doing stuff on the minute, we just cycled thru folks sharing a rack (for us it was 3) and then rested 30sec. For the met-con, I opted to go a little lighter just because I know deadlifts agitate my back and I didn’t want to skip another week by tweaking it. Still took me over 5min…
WOD:
Back squat ladder on the minute @ 135#
Then for time, 4 rounds:
Results:
11 @ 135# (3 folks, rest 30sec between sets)
6:27 @ 205#
Ben in Beijing on the Great Wall
WOD: Grace (30 Clean & Jerks for time @ 135#)
RESULTS: 4:50 Rx (PR)
So Grace appears to be my welcome back to the gym gift… this was my 2nd day back in over a month since I was traveling and the last time I did Grace was after 2 weeks off. I realized that Grace was actually the last post I made on here, but it wasn’t the last workout. I decided previously to stop posting every random workout and was only going to post benchmark WODs my blog and just checked-in on Facebook at the gym. While I was gone, Jason started doing “Benchmark Wednesdays” so I will like be posting more stuff on here again.
As for how it feels to be back… I am SO sore today and was SO sore yesterday too. But it feels good to be back. I was surprised and very happy that in spite of Tue’s WOD killing me I still managed PR Grace yesterday. This was my 2nd time doing it at Rx weight and I still have a ways to go, but its progress.
On another note… Jason put my handstand on the Great Wall up on the blog (here).