brikis98's crossfit journal

[brikis98]

Deadlift: 135x5, 225x5, 315x3, 365x2, 405x2, 435x1, 455x1, 465x5x1

Decent bar speed on all the 465 singles, so I'll try 470 next time.

As many rounds as possible in 15 minutes:
3 ring muscle-ups
6 toes-to-bar
9 vertical jumps, target was ~15" above max reach

Substitution: after the first round, I only did 2 muscle-ups per round.

Rounds completed: 5

This was a total failure of a metcon. After banging out 3 quick muscle-ups in the first round, I massively struggled to get them in all future rounds. I only got 11 in the whole workout, but probably missed some 15. Something about the turn-over or my grip just wasn't working and I just kept missing. This should've been a fast metcon with many quick rounds, but instead I just wasted lots of time shaking out my hands and re-trying muscle-ups. I'll need to toss them in as skill work to figure out what I'm doing wrong.

 

[brikis98]

Hill Repeats
Run 2 x 3/4 mile hill repeats holding fastest possible pace without deviating more then 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill... treadmill use 7 percent grade, recover 2 min and repeat.

Ran on the treadmill at elevation "7" as suggested

Round 1: 6.0 mph
Round 2: 6.5 mph

I really struggle with running at these inclines.

 

[brikis98]

Clean: 128x3, 178x3, 198x2, 218x2, 238x2, 258x3x1, 258xF, 258xF, 258x3x1

I dropped the weight on the clean for today's singles, but still struggled. I did get all 6 singles as planned, but I felt slow & sluggish, missed a few reps, and am not happy with the performance overall. I also think I've neglected my front squat way too long, so I think my future sessions will consist of power clean & jerk (mostly to work on the jerk) followed by some front squats. Once I build up my front squat strength, I'll go back to full cleans.

As many rounds as possible in 15 minutes of:
3 power cleans, 218lbs
3 rounds of "Cindy": 5 pull-ups, 10 push-ups, 15 air squats

Rounds completed: 4 + 3 power cleans + 1 round of Cindy

 

[brikis98]

Run: 4 mile loop around Stanford campus

Ran in VFFs

Time: 38:30 (note: lost ~3 minutes at traffic lights)

I'm really enjoying these longer, relaxed runs on the weekends. It gives me a chance to explore some beautiful places around where I live and, with my wireless headphones, to listen to audiobooks. It also lets me improve my running technique: I've felt very smooth, comfortable and relaxed the last few runs, no blisters, no pain anywhere. I'm not pushing hard in terms of distance or pace (avg was 9:32 min/mile, though I lost a lot of time waiting at traffic lights today), so this won't have too big of an effect on fitness. However, I'm accepting the fact that this year my schedule is crazy busy and I doubt I'll have enough time to dedicate to working out to improve my fitness much, so I'll be happy if I can more or less maintain.

 

[Matt915]

when you run in the VFFs do you find you still heel strike? I've had them for about 18 months now and when I'm just walking around I still feel like my heels are hitting the ground first.

 

[brikis98]

when you run in the VFFs do you find you still heel strike? I've had them for about 18 months now and when I'm just walking around I still feel like my heels are hitting the ground first.

When running: no, definitely no heel striking, it would hurt like hell. When walking: the heel does hit first, but fairly gently, followed by rolling onto the "outside" of the foot. In both cases, keep your strides short, knees and hips bent and relaxed, and practice a lot.

 

[brikis98]

Taking a rest day today because my quads are absurdly sore. They were sore yesterday, but loosened up enough to run. Of course, DOMS is always worse for me on the second day, and today was particularly bad. I guess the combo of cleans and 200 air squats on Friday was a bit much.

In other news, I weighed in at 200.5lbs today. That is way too damn heavy. The absurd abundance of free food - breakfast, lunch, dinner & snacks - at work, combined with an inconsistent workout schedule, has led to 15lbs of weight gain in the last 1.5 years. Some of the gain is muscle - I'm definitely stronger than I was 1.5 years ago - but from a look in the mirror, I'd guess the majority is fat. I cracked open thedailyplate.com again today and have begun cutting. The goal is to be back at 185lbs in ~3 months. I will update my journal with weekly weigh-ins to keep myself honest.

 

[brikis98]

My crazy schedule continues. Missed the last couple days at the gym and only had time for a quick workout today. Blasted through all sets/reps/exercises with very little rest. Morning bodyweight: 198.0.

Squat: 135x5, 225x5, 275x5, 315x5, 335x5, 345x5
Clean & press: 95x5, 135x5, 155x3, 175x1, 185x1, 195x1

For time: 50 burpee pull-ups, with a ~1 foot jump to the pull-up bar

Time: 6:42

 

[Matt915]

If it's junk food that caused the weight gain, cutting that out alone may get you to your goal in less than 3 months..

 

[brikis98]

If it's junk food that caused the weight gain, cutting that out alone may get you to your goal in less than 3 months..

I don't eat junk food: no chips, cookies, candies, soda, or any of that crap. The problem is purely one of quantity. I'm lucky to work at a company where I get free breakfast, lunch, dinner, etc and while not inherently unhealthy itself, the food is delicious and I eat too much of it. I've cut weight successfully before, so this is nothing new and should be very doable.

 

[brikis98]

Tabata run: 8 rounds of 20 seconds on, 10 seconds off

Ran on a treadmill set to 12% incline. Wore VFFs.

Ran all the intervals at 8.2 mph.

Last time I did this workout, I ran at 8.0mph and it wasn't too tough. Today started off reasonably easy as well, but those extra 0.2 mph really made a difference in the last 3 rounds, where I was really huffing and puffing.

Cooldown: barefoot 1.5 mile run @ 7mph on the treadmill

 

[norsy]

What kind of changes are you looking to make to your routine during the cut?

 

[brikis98]

What kind of changes are you looking to make to your routine during the cut?

None at all. Only change is to my diet, tracking it with thedailyplate.com to ensure I'm in a 500 calorie daily deficit. I'd expect my progress at the gym to be slower as a result, but I'm not changing my workouts at all. Of course, given my inconsistent gym schedule the last few months due to work, I'm mostly in a "maintain fitness" mode anyway, so I'm not concerned.

 

[brikis98]

Morning bodyweight: 197.4.

Deadlift: 135x5, 225x5, 315x3, 365x2, 405x2, 435x1, 455x1, 465x1, 470x3x1, 470xF, 470xF, 470xF
Deadlift (double overhand grip, 3 second hold at the top): 315x2, 335x1, 355x1, 365x1

Was trying for 5 singles of 470 but totally gassed after the first 3. I just couldn't maintain the necessary tightness and was only getting the bar 3-4" off the ground on the last 3 attempts. Will try again next week. At the end, I did some grip work by holding the bar double-overhand and doing a slight static hold at the end of each rep. I should do this more consistently and work my way up to 405.

For time: 10, 9, 8 ... 2, 1 reps of
Thrusters, 95lbs
Pull-ups

Time: 7:20

 

[brikis98]

Run: 5 mile loop around Stanford and Palo Alto

 

[brikis98]

Power clean & jerk: 128x3, 178x2, 198x2, 218x5x1
Front squat: 135x5, 185x3, 225x3, 255x3, 265x3

Tried a slightly wider grip on the jerk today. Felt good on some reps, but uncomfortable on others, so I kept the weight light. It seemed to help getting my arms locked out faster, so I'll try it again next week and maybe go a bit heavier. I then did front squats for the first time in a while. No issues with 265, so I'll go for 275 next week.

5 rounds for time of:
10 overhead squats, 45lbs
10 back extensions
10 GHD sit-ups

Time: 9:45

This was less of a metcon and more of an attempt at some rehab work for my shoulder and a little bit of core work.

 

[brikis98]

Hill sprints: 10 rounds of 30 seconds on, 60 seconds off

Ran in VFFs on a treadmill at 10% grade

Round 1: 8.0 mph
Round 2: 9.0 mph
Round 3: 9.5 mph
Round 4: 9.5 mph
Round 5: 10.0 mph
Round 6: 10.0 mph
Round 7: 10.0 mph
Round 8: 10.2 mph
Round 9: 10.2 mph
Round 10: 10.2 mph

 

[brikis98]

Bah, too much going on, 4 straight days of missed workouts. At least my weight loss is still on track: weighed in at 196.4 this morning. Will hit the gym for some squatting tomorrow, see if I can at least maintain some semblance of fitness this year.

 

[brikis98]

Finally found time to get back into the gym. Felt weak and deconditioned, so I kept everything light.

Squat: 135x5, 225x5, 275x5, 315x3x5
Clean & press: 95x5, 135x5, 155x3, 175x1, 185x3x1
Strict pull-ups: 4x10

Burpees: 50, for time

Time: 3:00

 

[SociallyChallenged]

Finally found time to get back into the gym. Felt weak and deconditioned, so I kept everything light.

Squat: 135x5, 225x5, 275x5, 315x3x5
Clean & press: 95x5, 135x5, 155x3, 175x1, 185x3x1
Strict pull-ups: 4x10

Burpees: 50, for time

Time: 3:00

Squatting 315 is pretty good for someone feeling deconditioned Don't get too down on yourself - sometimes, life comes up and you miss the gym. With your consistency, there's no way you're gonna regress much.

 

[brikis98]

Squatting 315 is pretty good for someone feeling deconditioned Don't get too down on yourself - sometimes, life comes up and you miss the gym. With your consistency, there's no way you're gonna regress much.

Heh, thanks. I'm prioritizing my career this year, which means I'm much less consistent with gym time and just doing my best to maintain fitness levels. Still, it's disappointing to have put in so much time and see myself going backwards, but I'll get over it.

 

[brikis98]

Morning bodyweight: 195.6.

Run: 20 minutes

Ran in VFFs on a treadmill.

Was running at 8mph. 15 minutes in, the treadmill randomly shut off and wouldn't turn back on. Moved onto:

Bike: "Sprint 8" program on a stationary bike, level 12

 

[brikis98]

Another rushed workout with no time for a metcon.

Deadlift: 135x5, 225x5, 315x3, 365x2, 405x1, 435x1, 455x5x1
Strict pull-ups: 4x11
HSPU: 4x10
Ring dips (proper support position): 3x8
L-sit: 3x~10 sec

 

[brikis98]

5 rounds for time:
Run 400m
5 "man-makers" with 35lb DB's:
* DB push-up
* DB row in push-up position, right hand
* DB push-up
* DB row in push-up position, left hand
* Jump your feet to your hands (squat thrust)
* Squat clean
* Thruster

Ran on a treadmill in VFFs

Time: 18:00

 

[brikis98]

Power clean & jerk: 128x3, 178x3, 198x2, 218x1, 218x1, 228xF (broken barbell!), 225x5x1
Front squat: 135x5, 205x3, 255x3, 275x3

Broke a barbell today. I power cleaned 228 and noticed that the weight felt very off balance. I tried to even out and went for a jerk anyway, but missed. When I looked at the barbell on the ground, one of the sleeves had dislodged and slid some 6" down the barbell. I switched to a normal 45lb bar after that and continued working on my split jerk. I started with a slightly wider grip, but found it very uncomfortable and went narrower again. I got more power this way, but due to poor flexibility, I have trouble getting a full lockout, often having to do a slight press out at the top. That works at 225, but won't work when I go heavier. Front squat felt a bit slow, but I think I should be good for 280 or 285 next time.

Strict pull-ups: 4x12
Hand-release push-ups: 4x20
Air squats: 4x36

Finished up with a circuit of bodyweight exercises. Untimed, but still got the heart rate going.