brikis98's crossfit journal

[brikis98]

Morning bodyweight: 189.0. Goal was to be at 185.0 by this Saturday, but looks like I'll come up a bit short.

Squat: 135x5, 225x5, 275x5, 315x5, 335x3x5, 225x10
Bench press: 135x5, 205x5, 235x5, 255x4xF, 205x5
Weighted pull-ups: 0x5, 35x5, 60x5, 80x3x5

Squats were tough, but I got through them. Will bump 5lbs for next time. Bench press felt easy for the first 3 reps of 255, but the 4th rep was a real grinder and the 5th a total no-go. Will repeat next time. Pull-ups were solid.

For time: 50 burpees

Time: 2:45

 

[brikis98]

Missed more than a week of workouts due to late nights at work and a 3 day getaway in Sonoma. Reset everything down 5-10% and expecting to be sore. Merely trying to "maintain" is pretty damn de-motivating.

Squat: 135x5, 225x5, 275x5, 315x3x5
Clean & press: 95x5, 135x5, 155x5, 165x3x3
Weighted pull-ups: 0x5, 30x5, 50x5, 70x5, 75x2x5

 

[brikis98]

Run:

Ran on a treadmill in VFFs

1 mile @ 7mph
2 miles @ 8mph
5 minute break
1 mile @ 9mph

 

[brikis98]

Deadlift: 135x5, 225x5, 315x3, 365x2, 405x1, 425x1, 445x1, 455x5x1
Bench press: 135x5, 185x5, 205x5, 225x5, 245x5

First deadlift session in 3 weeks. Surprisingly, it went fairly well.

3 rounds for time:
15 overhead squats, 98lbs
15 pull-ups

Time: 5:03

Going to start doing OH squats again. Shoulder has been feeling fine, so hopefully with some OH squat work, I can get it back in shape for snatches. Did power snatches to get into the OH squat position for this workout and they felt great; I'd love to be able to do them again w/ some real weight.

 

[brikis98]

Run: 6x600m, 3 minutes rest between rounds

Ran outside in VFFs

Round 1: 3:15
Round 2: 3:08
Round 3: 3:03
Round 4: 2:44
Round 5: 2:53
Round 6: 2:55

I've lost more fitness than I thought. Couldn't even maintain my previous 800m pace, which was slow to begin with, for these 600m repeats.

For time: 50 burpees

Time: 3:45

Tossed in as punishment for the crappy running. Did it exactly 3 minutes after the last 600m run.

 

[brikis98]

Missed 3 more days at the gym due to work. The suck.

Power clean: 128x5, 178x3, 198x2, 218x2, 218x2, 228x6x2
Front squat: 128x5, 198x3, 238x3, 268x3, 278x2x3
Weighted pull-ups: 0x5, 35x5, 50x5, 70x5, 75x2x5
Ring dips: 4x8
Toes to bar: 4x8

 

[brikis98]

6 rounds for time:
Run 400m
20 burpees

Ran outside in VFFs

Time: 23:02

 

[brikis98]

Squat: 135x5, 225x5, 275x5, 315x5, 325x5, 335x5
Clean & press: 95x5, 135x5, 155x5, 165x3, 175x2, 185x1, 185xF, 185x1, 185xF, 185x1
Kipping pull-ups: 32, 20, 16, 15, 14
Hang power snatch: 88x3, 108x2, 128x1, 128x1, 148x1, 128x3

Felt strong on the squat, weak on the press. Did some high rep kipping pull-ups; goal was to do as many as possible without any sort of pause or hanging on the bar. Was happy to get through 32 without much struggle.

I then did snatch with a little bit of weight on it for the first time since blowing out my shoulder last September. I *cannot* believe it has been 8 months. Anyways, I was very happy to see my shoulder feeling totally fine on 148. Going to very gradually toss in snatches and overhead squats and get myself back in working order.

 

[brikis98]

Run: 5 mile loop around campus

Ran in VFFs

Time: 49:15

Gorgeous day, so I took a leisurely run while listening to an audiobook.

 

[brikis98]

Deadlift: 135x5, 225x5, 315x3, 365x2, 405x1, 425x1, 445x1, 455x1, 460x6x1
Bench press: 135x5, 185x5, 205x5, 225x5, 245x5, 255x5
Overhead squat: 88x4, 108x4, 128x4, 148x2, 168x1, 178x1, 188x1

Felt great today. Absolutely tore through some of the deadlift singles and all the bench press sets. Did heavy-ish overhead squat for the first time in 8 months. Shoulder felt fine and I was able to get up close to bodyweight; with some work, I'll get my strength back on this lift in no time. Left the gym with a smile

 

[brikis98]

12 rounds of: at the top of every minute, run the bases at a softball field as fast as possible; use the rest of the minute to rest.

Ran in VFFs

Fun workout. Good combo of speed, balance and coordination to go fast but not miss touching each base.

 

[brikis98]

Power clean: 128x5, 178x3, 198x2, 218x2, 228x2, 233x2, 238x5x2, 218x5
Front squat: 135x5, 205x3, 245x3, 275x3, 285x3
Overhead press: 95x5, 135x5, 155x3, 175x2, 185x2x1, 190x1, 190xF, 190x1, 190xF, 185x1
Weighted pull-ups: 0x5, 35x5, 55x5, 75x5, 80x3x4

Power cleans felt very solid today: I was getting tons of pop on the bar. Front squat was a little slow, so I'll try 290 next time. Overhead press sucked, again. Bar speed was slow on 185 and still slower on 190, including a few misses.

 

[brikis98]

100 day burpee challenge, round 2

Totally forgot to post about this: I started my second "100 day burpee challenge" at work last week. Today was day 6, so it's still easy stuff.

 

[brikis98]

For time:
Run 800m
Burpee broad jump across a football field and back (200 yards)
Run 800m

Time: 17:30

Did this on a 97 degree day with blistering sun. Felt awesome.

 

[brikis98]

Squat: 135x5, 225x5, 275x5, 315x5, 335x5, 340x5, 315x5
OH press: 95x5, 135x5, 155x5, 165x5x3

I forgot the gym was closing early today, so I had to rush like crazy through the workout. I was breathing hard and sweating like crazy. The squats with 340 were incredibly tough, but hopefully, with normal rest between sets, I'll be ready for 345 next time.

5 rounds for time:
10 burpees
10 pull-ups

Time: 5:09

 

[brikis98]

7 rounds for time:
5 handstand push-ups
7 L pull-ups
9 air squats
Run 200m

Time: 16:20

 

[Gravity]

Great Blog!! I did Xfit for about 6 months last year and loved the suffering with fellow human beings. I have a box at work now and we do workouts periodically. I cycle most of the summer and race several times during the season so getting too much upper body muscle is not desireable. I'm down to 3:11 for Grace and hope to get better.

I like the mindset of Xfit and the people that choose to endure it.

Great work,

Gravity

 

[brikis98]

Great Blog!! I did Xfit for about 6 months last year and loved the suffering with fellow human beings. I have a box at work now and we do workouts periodically. I cycle most of the summer and race several times during the season so getting too much upper body muscle is not desireable. I'm down to 3:11 for Grace and hope to get better.

I like the mindset of Xfit and the people that choose to endure it.

Great work,

Gravity

Thanks!

Xfit isn't perfect, but they get a lot of stuff right: real world fitness, ready for anything, high intensity, variety, comraderie, etc.

3:11 for Grace is very solid.

 

[brikis98]

Deadlift: 135x5, 225x5, 315x3, 365x2, 405x1, 425x1, 445x1, 455x1, 465x6x1
Bench press: 135x5, 205x5, 225x5, 245x5, 255x2x4

Solid day on the deadlift. A bit weak on the bench - the spotter had to help with the 5th rep on both sets of 255.

Didn't have much time today, so I finished off with a 5 min circuit of 70lb KB swings, pull-ups and overhead squats. Didn't really have any set goals for rounds/reps, just got the heart rate up and then headed home.

 

[HN]

I have a box at work now and we do workouts periodically.

You have an xfit box right in your work or near? that would be convenient and awesome!

Makes me hate the fact that we were this close | -- | to getting a building with a gym but ended up somewhere else.

 

[brikis98]

Front squat: 135x5, 205x3, 245x3, 275x3, 290x3, 245x5
Power clean & press: 105x5, 135x5, 155x3, 175x2, 185x1, 190x6x1

Finally a good overhead press session. Powered through all singles at 190 without issue. Will try 195 next time.

3 rounds, each for time: (1 minute rest between rounds)
3 sets of:
* 5 pull-ups
* 10 sit-ups
* Sprint wall to wall on a basketball court (~50' each way)

Round 1: 2:01
Round 2: 2:12
Round 3: 2:18

Very fun, fast paced workout.

 

[brikis98]

5 rounds for time:
5 burpees
On a (high school sized?) basketball court:
1. Start in one corner
2. Run backwards, along the sideline, to midcourt
3. Turn around and run forwards to the other baseline
4. Shuffle sideways to other corner
5. Repeat 2-4 to return to the original corner

Time: 4:05

Trying out more more agility/speed style workouts. I'm really enjoying them: the fast pace and the need to use little bit of coordination & focus in addition to doing "pure work" makes them very fun.

 

[brikis98]

Squat: 135x5, 225x5, 275x5, 315x5, 335x5, 345x2x5
Weighted pull-ups: 0x5, 35x5, 50x5, 70x5, 75x2x5

Good squat session. May even bump it up to 355 next time depending on how I'm feeling. I started to do weighted pull-ups, but got distracted by a friend of mine and joined him for:

Bar muscle-ups: 1, 2, 2, 3, 3, 4, 4, 5
One armed DB clean and push-press: 75x3, 90x3, 90x3, 100x1, 100x1

I can't remember the last time I did bar muscle-ups. I was rusty and swinging a bit too wildly at first, but smoothed it out and was able to do 5 in a row near the end. If not for the pull-ups, I may have had more. We then messed around with one armed DB pressing, which was a great combo of stability work and looking ridiculous with the big-ass 100lb DB overhead.

5 rounds for time:
10 burpee box jumps, 12" box
5 handstand push-ups

Time: 8:13

I spent 90% of this workout shaking out my hands. After the muscle-ups, push press and burpees, my triceps got a massive pump and more or less gave out. I was only able to do 1-2 HSPU's at a time and then just had to sit there and wait. Totally ruined the workout.

 

[brikis98]

Run: 3.6 mile loop near work

Time: 35:00

My legs were pretty damn sore from yesterday, so I just did an easy jog near the office.

 

[brikis98]

Deadlift: 135x5, 225x5, 315x3, 365x2, 405x1, 435x1, 455x1, 465x1, 470x3x1, 470xF, 470x1, 470xF, 470xF, 470xF, 415x3
Bench press: 135x5, 185x5, 225x5, 245x5, 255x5, 260x5
Overhead squat: 88x3, 108x3, 128x3, 158x3, 178x1, 188x1, 198xF, 198x1, 203x1

Goal for today was 5 deadlift singles with 470, but I was far too gassed to get the 5th. Will try again next time. Felt strong on the bench press, so 265 next time. On the OH squat, my shoulder stability is crap. 203 was very shaky and I'm not positive I got to full depth. Need to practice these more to get my shoulders in order.

5 rounds of:
15 burpee box jumps, 12" box
Rest 1 minute

Did the first two sets unbroken, but this got shockingly difficult in round 3. The need to jump forward a fair distance to get onto the box significantly increases the work load of a burpee.