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-   -   The Barbarian's Workout Log. (https://board.crossfit.com/showthread.php?t=11558)

Jacob Tsypkin 07-05-2007 09:42 AM

Alright, so I suck at maintaining workout logs. But I figure I'll try again. I'll start two days ago.

Tuesday, July 3rd, 2007

8-7-6-5-4-3-2-1
Double Arm Power Snatch, 20 lbs each hand
Pullup

Time: 5:36

Just a quick one.

Wednesday, July 4th, 2007

Front Squats

Barx5
135x5
225x2x5

Went light to dial my form back in.

Power Clean+ Push Press
135x2
155x2
175x1x3

I'm frustrated with my power cleans, because I know I have the power to move a lot more weight, but my form just isn't there. Oh well - I'll just have to do a lot more of them.

Jacob Tsypkin 07-05-2007 12:43 PM

Thursday, July 5th, 2007
"Kill The Hill"

Today was our first "Kill The Hill" workout on Carmel Beach sandhill. I'll get a picture of the hill to try to make any who haven't seen it understand. The best I can describe it is...stupid. It's freaking stupid. It's about 80 to 100 meters of steep, soft sand. It's just stupid.

4 rounds for time:

Get up the hill (this was a combination of sprint, stop, walk, sprint)
10 thrusters (20 lbs each hand)
15 squats

Completed in: 20:57

I need heavier dumbbells. That workout was absolutely ridiculous. I was going to do 5 rounds, but after 4 I'd had it. It was just...stupid. Stupid. Next time I'm taking my 100lb punching bag out there and I think Russ and I are going to do partner drags or something. That'll be fun. And by fun, I mean stupid.

Jacob Tsypkin 07-08-2007 11:22 AM

Saturday, July 7th, 2007

Bike Sprints

12x 30 seconds on, 15 seconds off

Pullups, pushups.

Jacob Tsypkin 07-08-2007 01:47 PM

Sunday, July 8th, 2007

5 rounds for time & calories:

15 thrusters (20 lb dumbbells)
2 minutes on bike

Time: 14:55
Calories on bike: 73.5

Jacob Tsypkin 07-09-2007 04:43 PM

Monday, July 9th, 2007

Okay, so here's what my workout was supposed to be.

5 rounds for time:
30 wall ball (12# ball - heaviest we had)
1 rope climb, 15 ft

But, being the fatty I am, I only completed the full rope climb in round 1, so I switched to pullups after that. It looked like this.

Round 1: 30 wall ball, 1 rope climb
Round 2: 30 wall ball, half rope climb, 8 pullups
Rounds 3,4,5: 30 wall ball, 12 pullups

Time: 14:54

That was a terrible workout. Once I get down to 200 lbs I'll be much better at rope climbs. Yes I'm eating in the Zone. The stupid, stupid Zone...

Jacob Tsypkin 07-11-2007 02:51 PM

Wednesday, July 11th, 2007

Tabata bike sprint
Rest 2 minutes
Tabata bike sprint

Total calories: 77.5

I don't remember my tabata scores.

Jacob Tsypkin 07-12-2007 11:51 PM

Thursday, July 12th, 2007

Deadlifts

Some doubles and triples at 315, a single at 365. Lower back was inexplicably tired.

Military press

145x4 x3

Biked some. Not a good day.

Jacob Tsypkin 07-13-2007 03:07 PM

Friday, July 13th, 2007

9 rounds for time:

5 thrusters (40 lb dumbbells)
5 pullups

Time: 7:28

Worked on my rope climbs.

That workout was kinda hard. By which, I mean OW.

Russell Greene 07-15-2007 07:55 PM

Don't forget to update your log.

Jacob Tsypkin 07-15-2007 11:18 PM

Thanks Russ.

Sunday, July 15th, 2007

Went to HQ today and injured my elbow about 4 minutes into the workout. Did 21 dumbbell squat cleans with a 90 lb dumbbell (holding onto the head), elbow started hurting around rep 10, but being the idiot I am, I kept going. Got 20 pullups, elbow was hurting a lot, so switched to 95 lb barbell squat cleans, but it wasn't going to happen. It feels fine right now. so hopefully it's minor, but I'm going to stay off it for a few days just to be safe.

Jacob Tsypkin 07-23-2007 08:05 PM

Had a few bad days.

Monday, July 23rd, 2007

Bike Sprints
10 rounds:

30 seconds on
15 seconds off

Didn't really pay attention to calories.

Jacob Tsypkin 07-24-2007 10:47 PM

Tuesday, July 24th, 2007

Bike

5 rounds:
1 minute sprint
2 minutes easy pace

Later:

Max reps military press + push press @ 135 lbs, 3 rounds

Round 1: 12
Round 2: 9
Round 3: 7

Jacob Tsypkin 07-25-2007 04:39 PM

Wednesday, July 25th, 2007

Got this one from Gym Jones.

"Jones Crawl"
3 rounds for time:

10 deadlifts @ 185 lbs
25 box jumps @ 24" (our box was only 21")

Time: 6:45

Then worked on rope climbs. Got 3 pretty easily barefoot, and one with my hiking sandals REALLY easy. They're perfect for rope climbs.

Not bad for a fatty (currently 220 lbs at 5'6")

Jacob Tsypkin 07-27-2007 03:13 PM

Friday, July 27th, 2007

5 rounds for time:

30 squats
10 pullups

Time: 8:46

Jacob Tsypkin 07-28-2007 09:46 AM

Saturday, July 28th, 2007

Today's workout will be hiking/climbing to the Big Sur Gorge while helping keep about 100 children from drowning or breaking anything, then hiking/climbing past the gorge, then going back. It's going to be a good day.

Jacob Tsypkin 08-02-2007 10:32 AM

Tuesday, July 31st, 2007

Some biking and gymnastics. Felt like crap.

Wednesday, August 1st, 2007

Back Squat

Barx5
135x5
225x3
275x3x4
275x2x3

Then

1:00, 45 seconds, 30 seconds, 15 seconds:
Burpees
16 lb slam ball

15/21
9/13
5/10
3/9

Jacob Tsypkin 08-05-2007 02:33 PM

Thursday, August 2nd, 2007

Don't remember. It was some...stuff.

Saturday, August 4th, 2007

3 rounds:

Max ring pushups
Max pullups

15/10
13/8
12/8

I know, pathetic.

Tried to jump rope, but I've got post nasal drip. Yay.

Jacob Tsypkin 08-05-2007 07:13 PM

Sunday, August 5th, 2007

Deadlifts

Barx5
135x5
225x3
325x3x3
325x2x4

Did a ton of pullups at home (80ish) and some double under practice.

Jacob Tsypkin 08-06-2007 11:30 PM

Monday, August 6th, 2007

"El Tiron"

There was a 70 lb tire, a 70 ft rope, some gravel, dirt, and hills. Let's just say I ended the day with a lot more open wounds than I started with.

Took me 1:02:55 . We think the course is somewhere between 500 and 600 meters. Of course, this was done the day after heavy deadlifts and a lot of pullups, because I'm dumb like that. I'm in a lot of pain right now. Thank God for rest days.

Jacob Tsypkin 08-09-2007 03:20 AM

Wednesday, August 8th, 2007

Felt like total crap. Nothing but an hour of paddle boating and a couple hours of running around on the beach today. Still suffering the effects of "El Tiron."

Jacob Tsypkin 08-17-2007 01:07 AM

Took some time off because, well, I felt like crap.

Thursday, August 16th, 2007

5 rounds for time:
10 thrusters (25 lb dumbbells)
10 pullups
10 walking lunges

Time: 9:15

Jacob Tsypkin 08-17-2007 11:52 PM

Played some racquetball. It was fun. I have to get up at 0430 tomorrow, as I need to be in Pleasant Hill at 0930 and I'm planning on lifting at Diablo CrossFit at 0715. It'll be fun. Except for the 0430 part.

Jacob Tsypkin 08-18-2007 07:30 PM

Power Clean + Push Press

135x3
155x3
175x3
185x2
185x2

Did this with Craig at Diablo CrossFit ([url=http://www.diablocrossfit.com]www.diablocrossfit.com[/url]). Big thanks to him and everyone else up there for making me feel at home.

I need to get my clean up, because the push presses are too light for doubles and triples.

Jacob Tsypkin 08-20-2007 11:47 PM

Re: The Barbarian's Workout Log.
 
BJJ tonight.

Jacob Tsypkin 08-22-2007 01:41 AM

Re: The Barbarian's Workout Log.
 
3 rounds for time:

"Fat Man's Hell"
5 deadlifts @ 70% of max (285 lbs for me)
10 ring pushups
15 jump touches @ 14" above reach

Believe me, the jump touches are hell for a fat man like me after those damn deadlifts.

Time: 5:22

Big-Ups to Russ Greene for putting up the seconds best time at El Tiron today with 32:30!

Jacob Tsypkin 08-22-2007 10:12 PM

Re: The Barbarian's Workout Log.
 
Clean + Push Press
3-2-2-2-1-1-1-1-1

Barx5
Barx5
Barx5

135x3
155x2
175x2
185x2
195x1
205xF
205xF
205xF

Cut my losses.

Front Squat
3-2-2-2-1-1-1-1-1

135x3

205x3
225x2
235x2
245x2
255x1
265xF

Cut here. Good day overall.

Jacob Tsypkin 08-25-2007 11:47 AM

Re: The Barbarian's Workout Log.
 
8/24/2007
CrossFit HQ

Max reps OHS @ 95 lbs - 9
Row 350m
Max pullups - 10
Row 350m
Max reps OHS @ 95 lbs - 8
Row 350m
Max pushups - 28
Row 350m
Max OHS @ 95 lbs - 10
Row 350m

1 minute medicine ball throw situps on abmat (32)
1 minute plank

30 seconds medicine ball throw situps (18)
30 seconds leg-ups (12ish)

My OHS and pullup numbers should have been higher. I was running on 3 hours of sleep, though. The 28 pushups weren't bad, but I'd like to max out at closer to 35 when tired. Not bad for 215 lbs, I suppose.


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