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Old 10-08-2013, 07:56 AM   #51
Tim Alford
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Re: Tim's Life Changing Workout Log

5 days! I haven't been to the box in 5 days!

Warm up
2 rounds

100 jump ropes
20 air squats

Strength
Find 1RM deadlift

45 lbs. x 10
135 x 5
185 x 3
225 x 1
265 x 1 (PR)
285 x 1 failed
225 x 1
185 x 3
135 x 5

WOD
3 rounds
(1st round at 105, 2nd and 3rd at 75)

Russian Bear complex
5 deadlifts
5 hang cleans
5 front squats
5 presses
5 back squats

PR'd my deadlift by 20 lbs. so that was overtly exciting! We'll see how I feel tomorrow. I might try and use a belt someday. Back at it tomorrow.
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Old 10-09-2013, 01:55 PM   #52
Tim Alford
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Re: Tim's Life Changing Workout Log

Warm up

2 wall walks
5 push-ups
20 air squats

Strength

45 x 10
75 x 5
105 x 3
125 x 1
145 x 1
155 x 1 (PR)
165 x FAIL
105 x 5
45 x 10

WOD
5 rounds

10 wall ball 2 for 1
20 Russian med ball swings

Under 8 minutes. Felt tired! Press was a PR. I felt close to 165 but that's for another day I guess!
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Old 10-10-2013, 08:32 AM   #53
Tim Alford
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Re: Tim's Life Changing Workout Log

Another max out day today! I decided to max out on my clean since I don't know if I will be able to make it in tomorrow.

45 lbs. x 5
75 lbs. x 5
105 lbs. x 3
125 lbs. x 2
145 lbs. x 1
165 lbs. x 1 FAIL
125 lbs. x 3
45 lbs. x 5

Overall just a weak day. I hit 155 last week, just felt bleh. I don't "sit" into my clean I just muscle it up and I have no bend in my knees at all.

WOD
"Death by Burpees"

14 rounds completed

Didn't even start on the 15th round just completely exhausted! Whew that was stupid tough. I felt good at the start (obviously) then I got to 12 and I knew it would be tough. I quit at 13 and 4 or 5 people yelled at me to get moving so I did the 14th round and then I laid on the floor, ready to die.
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Old 10-15-2013, 06:50 AM   #54
Tim Alford
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Re: Tim's Life Changing Workout Log

Warm up
2 rounds

20 air squats
10 inch worms
200 meter run

Strength

Front squat
45 x 5
75 x 5
105 x 5
125 x 5
135 x 5

Deadlift
75 x 5
145 x 5
175 x 5
205 x 5

WOD
"Karen"

100 wall balls in 8 minutes

I modified the reps (down from 150) and modified the weight (20 lbs. to 16)
I took off Saturday/Sunday/Monday so I did double the strength work today. Overall felt pretty good. Be at it tomorrow!
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Old 10-17-2013, 07:25 AM   #55
Tim Alford
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Re: Tim's Life Changing Workout Log

Warm up
3 rounds

Run 200 meters
20 banded good mornings
3 wall walks

Strength
Push Press
45 lbs. x 5
75 lbs. x 5
95 lbs. x 5
115 lbs. x 5
75 lbs. x 5
45 lbs. x 10

WOD
5 rounds

5/5 Turkish Get ups
10 dive bomber push ups
20 KB swings

Took my sweet old time today with the WOD. Actually added the strength since there is no scheduled strength on Thursdays. I am SUPER sore from all those wall balls I actually had to take yesterday off. All in all I feel pretty good with my days work.
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Old 10-22-2013, 08:03 AM   #56
Tim Alford
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Re: Tim's Life Changing Workout Log

Well, I've decided to start an additional strength program. We run the 5/3/1 program and I've seen gains in the last few months but I am somewhat impatient. I know you can't "rush" strength but I want something additional. After a long talk with Coach Ryan we've decided to set up a strength program for myself (and any one else at the box who wants to do it) that will be different than the daily WOD. Ryan's goal would be to have 2 Metcons a week and then strength on the other days to really focus on strength throughout the winter. I am more than OK with that!

Warm up

3 minutes jump rope
20 air squats
10 K2E
Lots of stretching

Strength

Deadlift
45 lbs. x 10
135 lbs. x 5
205 lbs. x 3
215 lbs. x 3
225 lbs. x 4

Front Squat
45 lbs. x 10
95 lbs. x 5
125 lbs. x 3
135 lbs. x 3
145 lbs. x 5

"WOD"
3 sets
20 walking lunges
10 floor raise hamstring curls (with the floor sliders under my feet)

Finished with
75 KB swings (25 at 54 lbs, 25 at 32 lbs, 25 overhead swings at 20 lbs.)
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Old 10-24-2013, 08:25 AM   #57
Tim Alford
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Re: Tim's Life Changing Workout Log

Strength

Clean -------------- Press
45 x 10 -------------- 45 x 10
75 x 5 -------------- 75 x 5
115 x 3 --------------- 105 x 3
135 x 3 --------------- 125 x 3
155 x 3 --------------- 135 x 3
175 fail --------------- 145 x 2
155 x 2
135 x 3
115 x 3

Accessory work/"WOD"

3 sets of 10
Front raises (with 45 lb. bar)
Side raises (12 lb. dbs)

3 sets of 10
Ring dips (with black band)
Ring rows

Overall felt good, realized afterwards that I didn't really do any warm up! Ooops! But I felt pretty good and stretched quite a bit. I must be terrible at math, I was doing the cleans and I failed and I looked down and I'm at 175! That would be a new PR for me. I was supposed to stop at 145 but I apparently can't add! Oh well. Tomorrow I don't know what I'll do and then Saturday I'll finish off for the week!

Last edited by Tim Alford : 10-24-2013 at 08:26 AM. Reason: Looked bad!
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Old 10-25-2013, 06:50 AM   #58
Tim Alford
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Re: Tim's Life Changing Workout Log

Today was a little different. I got the chance to work with Ryan 1 on 1 for a half hour so I did a lot of work on my clean.

Warm up
4 rounds

10 air squats
5 push ups
10 KB swings (35 lbs.)

Clean work and skill for about 20 minutes. I worked primarily on "sitting" into my clean. I tend to stay upright when I clean and if I can't get it the standing rack position I drop it. With heavier weight I need to squat into it so that form is going to need a lot of work. Used 45 lb. bar then used 95 lbs. then dropped to 75 to learn those motor skills.

12 minute AMRAP
I ended up doing 3 rounds in 5 minutes and then called it quits. Forgot to eat this morning and I was NOT feeling it!

5/5 superman squat presses (35 lb. KB)
10 box jumps
10/10 mountain climbers

Tomorrow I'll do a little more strength (back squat? bench?) We'll see! Then a day of rest!
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Old 10-26-2013, 07:16 AM   #59
Tim Alford
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Re: Tim's Life Changing Workout Log

Skipped the box today and went to the neighborhood rec gym down the street with a friend.

Bicep curls 3 x 10 (25 lbs.) Felt weird to do those again! hahaha
Skull crushers 3 x 10 (40 lb. DB)
Incline DB press 3 x 10 (35, 30, 30)

Hamstring curls 3 x 10 (60, 70, 80)
Leg extensions 3 x 10 (80, 90, 100)
Machine flys 3 x 10 (100)

Deadlifts
6 reps @ 95
5 reps @ 115
4 reps @ 135
3 reps @ 155
2 reps @ 175
1 rep @ 200 (PR for my friend, who has only deadlifted twice!)
10 reps @ 135

Nice relaxed workout, rest up tomorrow and hit it hard on Monday!
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Old 10-29-2013, 07:04 AM   #60
Tim Alford
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Re: Tim's Life Changing Workout Log

Warm up
2 rounds

20 walking lunges
10 push ups
10 T2B

Strength
Deadlift (80%, 85%, 90%) (5 reps, 3 reps, 1+ rep)
45 lbs. x 5
115 x 5
185 x 3
215 x 5
225 x 3
240 x 2
240 x 1
185 x 5

Press (80%, 85%, 90%) (5 reps, 3 reps, 1+ rep)
45 x 5
95 x 5
125 x 5
135 x 3
145 x 1 (miss)
145 x 1

Accessory work
3 rounds of 10
Crossfit KB swings (35 lbs., 45 lbs., 54 lbs. 10 reps on each weight)
3 rounds of 20
Ring dips with black band
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