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Old 11-08-2011, 07:14 AM   #1
Shawn M Wilson
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And Old Mans Attempt at 5x a week

Going to log my journey to getting back into shape. 4 years ago I was very active in gym, doing some home crossfit and even competed in an NFL combine. Since then, I have 5 kids all age 7 and under (3 are 2 and under.. )

Have been doing crossfit now for 1 month as of Tomorrow.

Age 36, Male, 186lbs 18.5% body fat (per scale @ Crossfit gym)
Maxes as of last week
Squat: 485 (box)
Bench: 235
DeadL: 365

Going WOD, Lift, WOD, Lift, WOD, Rest, Rest for my schedule.

All workouts are done @ 5:30am and 5am (lifting).

Monday
20 Mins ARAM
400 M Run
10 Pullups
10 Pushups - Hands off Ground

6 rounds on the money

Was totally gassed. Came out of the gate roaring but by the 3rd set being done I was really starting to feel it. Set 5 and 6 I had to use a band to help assist on pullups. Other 4 sets were strict pullups, (trying to learn kips still). Just jogging # 5 & 6 was ruff... my old track coaches would kill me...



Tuesday
175 x 5 Bench 3 Min rest
185 x 5 Bench 3 Min rest
200 x 5 Bench 3 Min rest

Superset
135 x 2 Bench (speed)
40lb Dbells x 10 Shoulder Press

Rest 2 mins, repeat 5 times total.

Was good workout, felt nice to bench some since it has been ages. Last shoulder press was really tuff on last 3 reps. So picked a good weight I think to maintain for all 5 sets.
10 Air Squats
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Old 11-09-2011, 07:41 AM   #2
Shawn M Wilson
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Re: And Old Mans Attempt at 5x a week

Wednesday

3 - 3 press 145 lbs
3 press 115 lbs

Was a little sore but not bad shoulder wise from yesterday. With only 30 sec rest between sets of 3 presses had to drop weight to get 3 on last set. Took off a 25 lb from each side, and should have added 15 lbs vs 10 lbs

9 dead lifts 225 lbs
50 m sprint
6 dead lifts
100 m sprint
3 dead lifts
150 m sprint

Pushups till failure, each pushup decreases time by 1 second

I started @ 315 lbs but had to drop to 225 lbs after 3 reps. Dead lifts are my weak point and I need to really fix this.

Finished @ 4:17 then did 27 pushups

Cash out was 50 back extension on ghr and Situps



Was a great workout. Wish I didn't have this chest congestion as running in the cold was brutal on the breathing.
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Old 11-10-2011, 09:33 AM   #3
Shawn M Wilson
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Re: And Old Mans Attempt at 5x a week

Thursday

Warmup

Squats Box 18 inch

365x5
385x5
415x10

Superset
265 4x10 Squat
135 4x8 Bent Rows

Skill Worked on Kips

Good workout. Did 10 on the 415 and was tempted to go further but knew I still had a lot to do in the workout.

Learning to kip right is killing me.... trying to focus on my chest and stop swinging from my feet. Only practice will help
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Old 11-11-2011, 06:22 AM   #4
Shawn M Wilson
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Re: And Old Mans Attempt at 5x a week

Friday

3 Rounds for Time
15 OHS 95/45/45
15 Chest to Bar Pull ups
30 Situps
15 Squat Cleans 95/45/45
15 Knee to Chest

Ruff workout today, especially after squatting yesterday. Did RX first round, but legs were killing me in squats. Had to drop down to a bar vs jackin around trying to find a weight for round 2 & 3.

Worst part was 40 temp and those bars... cold cold cold... made gripping anything so much harder. Training this way though really teaches ya how to do things in different conditions.

Looking forward to 2 days off
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Old 11-11-2011, 08:35 AM   #5
Shawn M Wilson
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Re: And Old Mans Attempt at 5x a week

Forgot to list time for Fridays workout 17:34
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Old 11-14-2011, 07:59 AM   #6
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Re: And Old Mans Attempt at 5x a week

Monday 11/14/11

Filthy 50
50 box jumps,
50 jumping pull-ups
50 kettlebell swings
50 walking lunges
50 knee-to-elbows
50 push presses
50 back extensions
50 wallballs
50 burpees
50 doubleunders (did singles never done a double yet)

UG of a workout. First time doing filthy 50. Been Cfing a month now. Finished in 35:05. Did RX everything but the double unders. Haven't skilled those yet so had to do singles (which were amazingly hard enough).

The wallballs really sapped the life out of me, then followed by the burpees I was dead. Felt great to do everything though in that time. Was shooting for under 40 mins.
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Old 11-15-2011, 06:31 AM   #7
Shawn M Wilson
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Re: And Old Mans Attempt at 5x a week

Tuesday 11/15/11 5am

Bench 3 Min rest 80%/85%/90%x3
190x3
200x3
210x3 (last rep tuff but managed)

Supersets
5x10 55% (135lbs) Bench speed work
5x5 Push Press (45llbs) (Did Strict first 3 sets, push second 2 sets)
5xMax Chin up (10,8,8,8,5)

1 Min Rest

Cashout - 3 Sets of 1 min plank with 1 min rest between

Ruff workout a little bit due to yesterdays Filthy 50 but managed. Planks are reminding me that I REALLY need to work on the core more...

Going to foam roll today and hopefully be good for tomorrows WOD.
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Old 11-16-2011, 08:18 AM   #8
Shawn M Wilson
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Re: And Old Mans Attempt at 5x a week

Wed 11/16/11

Deadlift for 3 sets of 3 to find 3 RM Max

265, 285, 315

8min ARAM

3 Front Squats
6 Ring Dips

155, 155, 155, 155, 135, 135, 135, 135
6, 6, 6, 6, 6, 6, 6(with bands), 6 (with bands)

Deadlifts seem to always stinking kill me... must be these arms or something as pulling weight off the floor is a pain. I probably could have gotten 325, maybe 330 but ran out of attempts and wanted to make sure I got it.

Did 8 rounds of the ARAM.
After round 4 I couldn't snatch/clean/whatever the bar into position from the floor and had to drop 20lbs. Fatigue was really setting in and I was starting to have issues dropping under the bar fast enough..

Need some more skill work on the squat cleans to get under that bar.

Shoulders really sore today from yesterday and the dips.... got some serious foam rolling to get done today..
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Old 11-17-2011, 07:30 AM   #9
Shawn M Wilson
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Re: And Old Mans Attempt at 5x a week

Thursday 11/17/11

Squats 80% 85% 90% Parallel box


385x3
405x3
425x2
425x1

Squats & Bent Rows (superset)
5x10 @ 295
5x10 @ 145

Skill Work
Kips 3x10

Burgner Warmup x2 45lb bar

I just want to say that wow today's squats were a beast. The box I used is right at parallel vs the other one I normally use (which is 2 inches higher) and man those 2 inches make a WORLD of difference ;p

Heavy lifting was ruff, but manageable, but had to break last set of 3 into a 2, rack, rest, 1.

The 5 sets with the rows were like a small metcon I was gassed even with a 2 min rest between each set.

It was AMAZING kipping finally. Figured out the chest forward, back, pull up and was just repping em out. 3rd set I added using my knees to thrust up and I was amazed at how easily they became. Really blows my mind how hard I once thought they were, but then after figuring out its about chest movement and not legs it all just 'snapped' into place.

Doing the Burgner warmup 2x's was a nice finisher at the end of the workout. Its amazing how tiring it can be with just a 45lb bar.
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Old 11-21-2011, 07:15 AM   #10
Shawn M Wilson
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Re: And Old Mans Attempt at 5x a week

Friday was a Skill day. Shoulder was hurtin from all the pressing and snatches in the WOD were killing so worked on Skills.

Finally started getting the Double Unders... was able to string 5 together. Need more practice but felt good to get a few under my belt.
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