Back in the garage...

For reasons of less time and money spent away from the wife and kids, I have officially broken up with CrossFit Remedy. "It's not you, it's me," as they say. They're an awesome group of people and they helped me get back into action, making up for much of the ground I lost over the last couple of years and breaking new ground in several places.

Ultimately, though, it's too hard to justify the outlay of cash every month and harder still to justify the 6+ hours a week it was taking me away from Erin and the boys. Strength and fitness should be a family affair and I own enough equipment to get it done without paying someone else's rent.

So here I am, back to the Infidel blog with my fellow handful of happy assholes. I'm headed back into the garage and back to training however the hell I feel like it. Y'all keep me honest and keep me motivated.



Today's workout:

Run 1 mile
21 reps of: HSPU, 135lb bench press, hand-release push-up
Run .5 mile
15 reps same
Run .25 mile
9 reps same

rest?

daily high bar back squat - 3 reps @ 135, 185, 205, 255, 285, 285, 285
push press 1 RM - 215 (10# PR!)

snatchtastic!

work up to 1 heavy rep OHS - 205
work up to 1 heavy rep heaving snatch balance - 165 (boo)
3 position snatch work:
3 power snatch, 3 hang power snatch, 3 high hang squat snatch - 95, 115, 135
work up to 1 heavy snatch - 165 (fugly PORAWR snatch)

then

5 RFT:
3 155# thrusters
2 strict/deadhang muscle-ups
1 8" parallette HSPU

 ~8 minutes

Ho Ho Holy crap I need to get back on the wagon...

Confession: I've been too busy drinking and eating very not-paleo food the past week or so to post my workouts, which have been sparse, inconsistent and lousy... For the sake of record keeping, here's what I've been up to:

Friday:  Push Press 1RM
                 then...
              AMRAP in 10 mins of:
              10 Ground To Overheads @ 95lbs
              10 Ring Dips

Sunday: Run 5k

Wed:      AMRAP in 15 mins of:
              5 bear complex @ 135lbs
              10 burpee-to-pull-up, high bar.

Results:
Justin - Fri: 185lbs, 6 rounds (coming down with a cold.)
            Sun: ~9:45 pace (hung over, plus cold.)
            Wed: 3 rounds + 5 bear complex (getting over cold, dealing with crap fuel in my tank.)

Fortunately, I have my Santa bag all full of empty wine bottles and excuses to dole out to anyone who asks.

THIS NEW BROTIEN IS REALLY WORKING WELL

MUSCAL MILK, RAWR

Yesterday at CrossFit Remedy:

1RM Power clean... then

15:00 AMRAP:
9 Deadlifts, 155 lbs
12 Push-ups
15 Box Jumps, 24 in


Justin: 215lb PC (+10lbs previous PR)
           7 rounds even

Dusting off cobwebs

It's time to start posting again and making the world aware of how badly the fitness level has fallen off in the years since this blog was active.

I did this one today:

AMRAP in 20 minutes of:

• 4 Handstand Push-ups
• 8 Chest-to-Bar Pull-ups
• 12 Deadlift - 135 lbs
• 16 Box Jumps - 20" box

RESULTS

• Seth - 6rds + 4 CTB Pull-ups (sub 24" box)

Tiny increments

I need to replace the stolen mini-weights in my gym back to facilitate incremental improvements on our pressing lifts. The minimum 10 lb jumps are just not ideal.

Deadlift - 2x5:

Then

Bench Press - 3x5:

Then

5 Rounds For Time:

• 10 Box Jumps
• 10 Push-Ups

Results:

• Seth - DL:275,305 - BP: 225,225(4),225(4) - 4:28, 28" box
• Kelly - DL:185,185 - BP:135,145,145 - 4:49, 20" box

Inconsistency

It sure has been difficult getting to the gym regularly. This isn't the most demanding workout, but at least we made it.

Press - 3x5:

Then

5 Rounds For Time:

• 5 Pull-Ups
• 10 Push-Ups
• 15 Sit-Ups

Results:

• Seth - 145,145,145 - 5:45
• Kelly - 95,95,95 - 7:54

Thanks Chief...

...for kicking our asses and making walking difficult all weekend.

"The Chief"
Score is max rounds in 3 minutes of:

• 3 Power Cleans - 135#
• 6 Push-Ups
• 9 Squats

Rest 1 min b/t cycles, Repeat for 5 cycles.

Results:

• Kelly - 5, 4, 3, 2+2/3, 2+2PC sub 80# Power Cleans
  
• Seth - 5, 4, 3, 1+5sq, 2+1/3, as Rx'd

Case of the Mondays

Maybe it was the nearly three weeks off, the later-than-usual start time, or just a case of the Mondays, but this gym trip was a struggle. We only did:

Back Squat - 3x5:

Then

Bench Press 3x5:

Results:

• Kelly - BS: 135,155,155 - BP: 135,145(3),135
• Seth - BS: 225,275,275 - BP: 215,215,215(4)

Thieves!

Apparently the little 2.75 lb plates I had been taking to the gym with me since 10 Weakness doesn't have anything smaller than 5 lb plates were stolen from the locker room while I was showering on Monday. Who does that!?! It forced us to attempt 10 lb jumps on the bench press, which did not go well...

Bench Press - 3 x 5:

Then

Strict Pull-Ups - 3 x Max Reps:

Then

3 Rounds For Time:

• 5 Renegade Man-Makers
• 10 Sit-Ups

Results:

• Seth - BP: 235(3),225(4),225(4) - PU: 13,10,8(chins) - 3:51 (40# DBs)
• Kelly - BP: 135,135,145(3) - PU: 8,8,6 - 4:29 (20# DBs)

What did we do?

Oh yeah.

Back Squats - 3x5:

Then

Press - 3x5:

Then

5 Rounds For Time:

• 10 Push-Ups
• 10 Sit-Ups
• 10 Squats

Results:

• Seth - BS: 285,285,285 - Press: 145,150,150(4) - 3:39
• Kelly - BS: 135,155,155 - Press: 90,95,95(4) - 3:50

Set schedule?

Seems like people don't have any respect for the mid-day workout plan and schedule things that conflict. Like work. Still managed to find a time to do:

Snatch - 3x3 OR Deadlift - 2x5:

Then

Bench Press - 3x5:

Then

AMRAP In 10 Minutes Of:

• 10 Dips
• 10 Sit-Ups
• 10 Squats

Results:

• Seth - Snatch: 115,135,155 - BP: 225,230,230(3) - 6 1/3 Rds
• Kelly - Deadlift: 155,185 - BP: 130,135,135 - 5 Rds + 7 dips

Apathy

Too many morning meetings kept pushing the workout time back. By the time we made it to the gym, Kelly and I were both fairly disinterested in the exercises. Still..

Press - 3x5:

Then

Strict Pull/Chin-Ups - 3 x Max Reps:

Then

4 Rounds For Time:

• 5 Push-Ups
• 10 Sit-Ups
• 15 Squats
• Run 200M

Results:

• Seth - Press: 155(3),145,150(4) - PU: 13,10,6 - 7:30 (9:15 for 5th rd)
• Kelly - Press: 90.5,90.5,90.5(3) - PU: 7,8,4 - 9:18

Spring broken

Not going crazy today, just getting back to the gym after taking something of a spring break.

Power Clean - 3X3:

Then

Bench Press - 3X5:

Results:

• Seth - PC: 185,185,185 - BP: 225, 230(4), 225(4)
• Kelly - PC: 115,125,125 - BP: 115,135(4),135(3)

Missing POWER rack

There's a perfectly good squat rack in my garage...somewhere.

Rediscover squat rack - For Time::
Then
Use squat rack

Results:
Re-organize garage+haul boxes to attic+unstack/move/re-stack weight tree - ~43:20, DNF

Forgotten Friday

Forgot to post this workout.

Press - 3x5:

Then

Weighted Pull-Ups - Find 1 Rep Max:

Then

3 Rounds For Time:

• 5 Renegade Man-Makers - 40# DBs
• 10 Sit-Ups

Results:

• Seth - Press: 155,155,155 - PU: 50, 70x3, 70x3 - 3:48
• Kelly - Press: 85,95,95(3) - PU: 20,25(f),25(f) - 5:18 (20# DBs)

Lame Fitness

This 10 Fitness gym is inexpensive to use and in a convenient location. The lack of a squat rack and traffic level at the only bench press makes it less than ideal. Still, it's more effective than not using the equipment in my garage.

Deadlift - 2x5

Then

3 Rounds For Time:

• 10 Box Jumps
• 10 Push-Ups
• 10 Sit-Ups
• 10 Squats
• Run 400M

Results:

• Seth - DL: 295,315 - 8:31, 24" box
• Kelly - DL: 155,175 - 9:41, 16" box

DST Blues

Feeling the time change today, so we'll reuse the quick met-con from a few weeks back.

Press - 3 x 5
Then
Pull-Ups + Max weight
Then
3 Rounds For Time:

• 5 Renegade Man-Makers - 40# DBs
• 10 Sit-Ups

Results:

• Seth - Press: 155,155,155 - Pull-Ups: 50,70x3,70x3 - 3:47
• Kelly - Press: 85,95,95(3) Pull-Ups: 15,20,20 x 1 - 5:18 (20# DBs)

Friday fun

Skipped on Wednesday, what will the punishment be?

Squats - 3 x 5:
Then
"Tabata Something Else"
8 tabata intervals (20 seconds work followed by 10 seconds rest) of each of the following.

• Pull-ups
• Push-ups
• Sit-ups
• Squats

All 32 intervals are performed consecutively. Keep track of total reps performed for all intervals of all exercises.

Results:
Kelly:

Back Squats - 155,155,155

Pull-Ups: 8,4,3,2,2,2,2,1:24
Push-Ups: 8,8,8,8,7,5,5,4:53
Sit-Ups: 7,8,8,7,5,7,7,7:56
Squats: 13,12,11,11,10,11,10,11:89
Total: 222

Seth:

Back Squats - 275,275,275

Pull-Ups: 12,10,6,6,6,6,6,7:59
Push-Ups: 10,10,10,9,7,6,6,6:64
Sit-Ups: 12,12,11,10,9,9,10,10:83
Squats: 15,13,12,12,12,11,11,12:98
Total: 304

Post-Marathon hangover

I didn't participate in the little rock marathon in any way, so I'm not sure how it relates, but I'm blaming the marathon if this goes poorly today.

Power Clean - 3x3
Then
Bench Press - 3x5
Then
Pull-Ups - 3xMax Reps

Results:

• Seth - PC: 215,225,225 - BP: 215,215,215 - PU:11,9,6 (+10 kipping)
• Kelly - PC: 115,125,135(1) - BP: 115,125,125 - PU: 5,5,2 (+10 jpu)

Searching for excuses

I was one excuse shy of skipping today, but fell short. There's always next week.

Back Squat - 3x5:
Then
Bench Press - 3x5:
Then
5 Rounds For Time:

• 5 L-Pull-Ups
• 10 Push-Ups
• 20 Double-Unders

Results:

• Seth - BS: 275,275,275 - BP: 225,DNF - 5:02

Habit forming

A few more times, and this exercise and posting thing might become actually become a habit again.

Deadlift - 2x5:
Then
Press - 3x5:
Then
3 Rounds For Time:

• 5 DB Thrusters
• 10 DB Swings
• 10 Push-Ups
• Run 400M

Results:

• Seth - DL: 275,295 - Press: 155(4),155,155(4) - 7:42 (35#DBs)
• Kelly - DL: 135,135,185(2) - Press 75,85,85(3) - 11:05 (25#DBs)

Sand in the Vaseline

Trying to ease back into things, but the years have put sand in the vaseline.

Power Clean - 3x3
Then
Max Reps L-Pull-Ups
Then
Bench Press - 3x5
Then
3 Rounds For Time:

• 5 Renegade Man-Makers - 40# DBs
• 10 Sit-Ups

Results:

• Seth - PC: 205,215,225 - LPU: 10,8,6 - BP: 205,215,225(4) - 4:29
• Kelly - PC: 95,105,115 - PU: 8,6,6 (some jpu) - BP: 115,135(2),115(4) - 5:29 (20# DBs)

Seriously, enough already

Hey there. I've tried and tried to not say anything, but I've had it. You've neglected me long enough. Time to get back in shape.

Sincerely,
Your body


Back Squat 3x5
Then
Press 3x5
Then
5 Rounds for Time:

• 10 Box Jumps - 24" box
• 10 Push-Ups
• 10 Sit-Ups
• 10 Squats

Results:

• Seth - BS: 225,225,225 - Press: 135,145,145 - 6;26
• Kelly - BS: 135,135,135 - Press: 65,75,75 - 7:36, 16" box