SociallyChallenged Workout Journal

[brikis98]

Result: 20:02 (subbed 2 parallel, alternating pullups per one rope climb since that's what the gym was having people do).

What is a "parallel, alternating pullup"?

 

[SociallyChallenged]

What is a "parallel, alternating pullup"?

Yeah, it's pretty hard to explain. Instead of gripping the bar so that it's perpendicular to you, you grip it so that it's parallel to you. You have to alternate putting your head on either side to get over the bar. It was a bull sub since it wasn't nearly as difficult as a rope climb, but I wasn't feeling well yesterday so I just went with the crowd.

 

[SociallyChallenged]

Oops, and actually, we subbed 4 of those pullups per one rope climb because, if you do it right, it should only take 3-4 major pulls to get up a 15ft rope.

 

[brikis98]

Oops, and actually, we subbed 4 of those pullups per one rope climb because, if you do it right, it should only take 3-4 major pulls to get up a 15ft rope.

Only if you use your legs

 

[SociallyChallenged]

Only if you use your legs

I do I just forgot to bring soccer socks so as to avoid having ground meat for legs the next day. That workout did more damage than I thought. I've been sore both yesterday, which I took off, and today. I'll be glad to get back into it tomorrow.

 

[SociallyChallenged]

8/23/10
Warmup
Double Unders - highest run 33 (PR by 18)

WOD
As many rounds as possible in 15 minutes of:
3 Handstand Push-ups
5 Pull-ups
7 Knees-to-Elbows

Result: 11 rounds, 3 HSPU, 5 PU, 5 K2E.

At round 6 or 7, I had two major tears in my right hand. The thickness of the PU bar really messed with my normal pullup rhythm. I grabbed some paper towels, packed it into my weightlifting gloves, and got back to the workout. However, the increase in grip diameter made my grip fail for the rest of the workout. The goal was 15 rounds, which I'm almost certain I could've got. Now I just have to fix my hands and maintain some semblance of workouts this week.

 

[SociallyChallenged]

8/24/10
Strength Work
Bench Press:
10x45, 5x85, 5x125, 5x145, 5x155, 5x165, 3x5x170

Was helping out the high school kids with upper body lifts today and decided to join in on the bench, since I don't typically work it. It was the one exercise I could do without bothering my torn hands.

 

[SociallyChallenged]

8/24/10
Strength Work
Shoulder Press:
10x45, 5x95, 5x115, 2x5x120

WOD
Tie a five-pound plate to hang an honest 18" above your tiptoe reach and complete 5 rounds for time of:
50 Jump and touch
40 Squats
30 Sit-ups
20-Push-ups
10 Pull-ups

Result: 37:51 Rx'ed.

The jumps were the most difficult aspect of this. The biggest problem though was that the gym was sweltering hot. It's in a small warehouse than is poorly insulated and sits in the sun during the day. On top of that, there were probably 8-10 people working out, just making the conditions worse. I had to rest in front of the fan to avoid heat stress. I feel I could've done several minutes better under less stressful conditions. All in all though, I'm alright with it. I haven't done two presses in a single day... ever, I think. My shoulder is feeling really good and it's a great feeling.

 

[VulgarDisplay]

Good to hear the shoulder is doing better. I just got to 5x5x110 on the shoulder press doing stronglifts. It's starting to get difficult towards the end of the last set. Press is such a great excercise though, I love doing them.

 

[SociallyChallenged]

8/25/10
Warmup
Max DU in 4min: 63 (sucky)

WOD
"Test 3"
Tabata Squat
Max reps of Muscle-ups in 4 minutes
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.

Result: 19 (lowest squat) x 17 (MU) = 323.
(Side note: Tabata squat 152 (PR))

I wanted to get a lot more muscle ups, but the gloves + tape + padding messed with my grip. I was aiming for 400s here, but just not today. I was pretty happy with maintaining 19 squats for each of the 8 Tabata rounds.

 

[SociallyChallenged]

Good to hear the shoulder is doing better. I just got to 5x5x110 on the shoulder press doing stronglifts. It's starting to get difficult towards the end of the last set. Press is such a great excercise though, I love doing them.

Thanks, man. It's amazing the things you can do with a shoulder that works Yeah, doing sets of 5 for press is challenging for me. My press 1RM is probably around 155lbs right now, but I have a harder time putting up more reps.

 

[SociallyChallenged]

8/27/10
WOD
Clean and jerk 5-5-5-5-5

Result: 5x95, 5x115, 5x135, 5x155, 5x165

It was weird to get in, lift, play with my form, and leave. I should've done some sort of metcon, but the gym was closing shop pretty quick after the WOD was done. Tomorrow is open gym so I get to decide which benchmark I'd like to complete so I can compare to others... hm... which one should I do?

 

[SociallyChallenged]

8/28/10
WOD
"Fran"
21-15-9 for time of:
95lb Thrusters
Pullups

Result: 6:05 Rx'ed

Today was open gym at CF714. I want to get more benchmarks in so I know where I'm at overall so I took advantage of today and did Fran. I didn't get too terribly winded, but the fatigue on the thrusters for me was horrendous. After the thrusters, I didn't have any hips for my kipping pullups. I did all 21 thrusters unbroken for the first set, 15+6 pullups, 8+4+3 thrusters, 15 pullups, 5+4 thrusters, 6+3 pullups. I was trying to get sub-6, but my grip failed on rep 7 of the pullups and I had to drop. I'm ok with this performance, but I'm definitely looking to get sub-5 before the year is over.

On top of the WOD, I busted up a lot of concrete at my parents' place since there was a drain leakage. I'm kinda thankful for sledgehammer workouts because I can switch hands very easily and have relatively good endurance. Initially, I was going to do another workout (or some lighter exercises) after Fran, but didn't have time. I'm glad I didn't now, lol.

 

[SociallyChallenged]

8/30/10
Strength Work
Squat:
10x45, 5x135, 5x185, 3x5x235

WOD
With a 45 pound barbell, 21-15- and 9 reps for time of:
Turkish Get-ups, alternating arms
Sots press

Result: 24:54 Rx'ed.

The TGU were just fine, but the Sots presses, IMO, are not an exercise everyone should do. In theory, yeah, it's great. It puts an individual in a deep squat and makes them comfortable with a dynamic pressing motion to an overhead squat. However, it's a behind-the-neck press, which is terribly strenuous on the shoulder joint. My shoulders were not feeling good after these and I will not participate in anything behind the neck again.

 

[spamsk8r]

Yeah, the Sots presses were definitely challenging from a flexibility and stability perspective. I finally got the hang of them halfway through the second set, where I found that thinking about pulling the bar apart with my hands helped tremendously. I think they're a good exercise, but they really require a level of flexibility to do safely/correctly.

 

[SociallyChallenged]

9/1/10
WOD
Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Result: 7 rounds, 5 thrusters.

I am terrible at thrusters. I don't know what it is about them, but I cannot explode from the bottom of my front squat. It's ridiculous since my back squat is just fine. I really need to work on bouncing out of the hole with lighter weights on pure front squat. This is just getting stupid. Goal was 10 rounds. Didn't work out yesterday since I had to drive to pick up my dad's truck from the shop.

 

[SociallyChallenged]

9/2/10
Strength Work
Deadlift:
5x135, 5x185, 5x225, 3x5x275

WOD
Split Jerk 1-1-1-1-1-1-1

Result: 155, 175, 185, 195, 205, 215, 220 (F)

Cool Down
3 rounds for time of:
3 Jerk (Push or Split) at 60% of your Split Jerk
6 Double Unders
9 Box Jumps (24in)

Time: 2:03.

My goal today was to hit 205. My initial PR almost 10 weeks ago was 165 when I first did it. Last week I hit 185 in a clean and jerk. Today, I PR'ed by 50 pounds. I really wanted 220 pounds (100 kilos), but I'm very happy with 215. My shoulders and explosiveness are improving. I'm still really inconsistent with double unders so I'm gonna keep working on them every day. I'm also going to contemplate developing my pistols. Good day today.

 

[SociallyChallenged]

9/3/10
WOD
"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.


Result: 33:10 Rx'ed (235lb deadlift, 155lb bench, 115lb squat clean).


This workout was pretty damn hard, especially considering I did deadlifts yesterday. I'm going to be eating A LOT to make sure I recover from it. I was going to complete Helen tomorrow, but I'm not sure that's going to happen. I may resort to completing another benchmark such as Annie or Angie, which is a lot less stressful on my CNS. Either way, I'm just stoked that I finished this workout intact. My goal was sub-30, but I knew that would be really, really hard (especially today since I'm lightly sick). Good, challenging day.

 

[SociallyChallenged]

9/4/10
WOD
"Annie"
50-40-30-20-10 of:
Double Unders
Ab-mat Sit-Ups

Result: 9:45

Last time I did this, I didn't have any experience with DU's and I got a 20+min time. This time, I had a 1-2-1-2 rhythm for quite a bit, but changed to straight DU's when I felt comfortable. I felt alright on this, especially since I was slightly sick.

 

[SociallyChallenged]

9/6/10
WOD
Overhead Squat
3-3-3-3-3

Result: 135(F)-135-145(F)-145-150

Extra WOD
AMRAP in 10min of:
3 Power Cleans @ 55% of 1 RM
5 Pull Ups
10 Push Ups
15 Air Squats

Result: 9 rounds, 5 pull-ups, 8 push-ups

I'm not very good at OHS apparently. My last set was solid. It was no problem getting the weight up and I stabilized fine. I need to work on that shoulder stabilization and coordination. I feel I could've easily gotten 20lbs heavier. The second WOD was today's CFFB workout that most of the guys were doing afterward. I was going for 10 rounds, but was just short.

 

[SociallyChallenged]

9/7/10
WOD
Five rounds for time of:
Row 250 meters
135 pound Front squat, 10 reps
15 GHD Sit-ups
20 Box jumps, 24 inch box

Result: 27:07.

This workout wasn't bad except for the front squats. It seemed like I was just trudging through all the other movements to hate life on the front squats. They were really challenging after the first round, but I did most rounds unbroken. I don't look forward to doing this one again.

 

[SociallyChallenged]

9/8/10
WOD
"Helen"
3 rounds for time of:
400m run
21 1.5pood KB swings
12 Pull-ups

Time: 10:26

Buyout
Tabata Rows - 63cal (ties my PR)

Skill Work
Double Unders
1x8, 3x10 2pood KB swings (pyschological skill work rather than motor skill work)

I was aiming for a sub-10min Helen, but my runs got very, very slow after the first round. I don't know if it's the oxygen debt you build up with the KB swings, but I just can't move or catch my breath. It's not a terrible WOD so I'll dip under 10min next time for sure. I also continued to work on my double unders. Afterward, I wanted to work with the 2pood KB because there's a big psychological barrier between me and that KB. 1.5poods aren't bad - I did all 21 unbroken today in Helen the first round, but the 2pood kills me. I just wanted to explode, stay tight, and affirm that I can definitely swing that bad boy for WODs like Nate. If Eva comes around... that might be a different story.

In other news, I'm feeling a bit run down lately - having trouble sleeping, not as excited for WODs, a bit lethargic. I've been CFing for about 10 weeks now and methinks I need a break - especially with back-to-back deadlift days and a lot of heavy lifting last week. I'm going to finish this week out and then take all of next week off to recover. I may do some light runs, but no lifting and no heavy WODs. I'd like to think I'm getting smarter with the extra experience so I'm going to call it as I would with anyone else.

 

[SociallyChallenged]

Alright, I'm going to be keeping track of my blood pressure since I've had a few readings that are a bit high for comfort. I have a digital auto-manometer, which is good, but not perfect. I'm gonna be posting three trials each day along with my WOD (when I get back into it) to see what's up. Today's measurements:

120/78
131/72
127/65

Average: 126/71

I've been coming up over 130 relatively frequently lately, which is prehypertension. I only seem to have probs with my systolic BP. I've been getting some readings over 140, which would classify me as stage I hypertensive. I'll keep at this and just make sure I'm resting long enough for a good resting BP. Hope I can get it around 120/80.

 

[SociallyChallenged]

My diastolic numbers are consistently good so I'm just gonna be taking the systolic numbers down:

135 (after walking)
127
121

Average systolic BP: 127.7

 

[SociallyChallenged]

9/14/10
WOD
Jumping Angie
50 Pull-ups
50 Double Unders
50 Push-ups
50 DU
50 Sit-ups
50 DU
50 Air Squat
50 DU

Result 18:33 (or 16:33)

I got sick of being out for so long so I came in and did a workout. It kept the juices flowin' and I got to do some significant skill work. I came in with my VFF's today, which are slightly damaged, and DU's just seemed to work. I rarely had a round that consisted of less than 15 and that felt really nice. I PR'ed for my max run of DU's with 34 (was a +1 PR). I was just smashing them today - it felt great. It makes me think I actually was going through CNS fatigue. That, plus now I'm actually sleeping and I can function throughout the day. I tore my hand like a dummy working on my butterfly kip. I either need to make sure the basal integrity of my hand is greater (through better hygiene or moisturization) or need to tape up to attempt that kip. I got 10-12 in a row with the butterfly kip so it's nice to know it's improving.

Today's systolic BP numbers:

116
109
118

Average: 114 (after working out.... hm....)