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Old 07-25-2006, 06:52 PM   #1
Jeremy Froley
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Back after a few days away from posting. Well, i took last Friday off and went down to San Diego for the cert seminar (which was outstanding, BTW. I definitely recommend everyone try to go to one. Coach and all the trainers were top notch. Most everyone in attendance was nice, helpful and pleasant to be around. A few in attendance, as well, though.) Between saturday and sunday at the seminar i did more than enough working out!! I got home monday morning from san diego and took that day off as well to recover. I was feeling well worn and a bit sick. I didn't eat much down there and was a bit dehydrated, even though i was drinking a gallon plus each day. My body hurt from head to toe similar to having the flu. So, i got back at it today, though not at full speed. I did yesterdays thrusters and today's pull-ups at about 75% of my regular intensity. I didn't want to push too hard when i'm not feeling completely recovered yet.

WU= 3 rounds of:
samson stretch
ohead squat (broomstick)
dislocates
sit-up
back extension

Monday 060724
Thruster 3-2-2-2-1-1-1-1-1 reps

95 x 3
115 x 2
125 x 2
135 x 2
145 x 1
155 x 1
170 x 1
185 x 1
190 x 1

Tuesday 060725
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

minutes = 11 (about what i always get!!!)

I really need to work on getting past 11. Which really means i need to practice kipping more!! These are basically all dead hang.
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Old 07-29-2006, 10:14 AM   #2
Jeremy Froley
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Since wednesday was a 10k run, which i no longer do, i decided to hit the WOD from last friday when i was traveling to san diego. It was:

Complete as many rounds in 20 minutes as you can of:
Walking lunge, carrying 25 pound dumbbells, 10 steps
Weighted pull-ups, with 25 pound dumbbell, 10 reps

total rounds = 7 + 10 Lunges

It wasn't exactly the amount i was hoping for, but i was still feeling worn out and i'm very content with getting a workout in and not missing another day. It was actually a fun workout, but maybe i would feel different if i had gone 100% on it!!!!
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Old 07-29-2006, 10:21 AM   #3
Jeremy Froley
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Friday 060728

WU = samson stretch, dislocates, back extensions and sit-ups for 2 rounds of 15 each.

"Candy"
Five rounds for time of:
20 Pull-ups
40 Push-ups
60 Squats

OR

"Maggie"
Five rounds for time of:
20 Handstand Push-ups
40 Pull-ups
60 One legged squats, alternating legs

I chose "Candy"

Time = 33:48

This thing was looking VERY scary on paper...and it lived up to that. I can't say any part of it was easy, but the squats definitely were the part with fewest broken sets!!

To compare it with "cindy": i much prefer this. True, this takes longer and my total volume is about equal, but i felt i got much more of a muscular workout doing this. Technically, doing the same volume in less time would mean greater intensity, but i just feel greater lung burn!! I'll never sub one out for the other, but given a choice...Candy is my girl!!!
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Old 07-29-2006, 11:16 AM   #4
John Vernon
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"candy makes you dandy" -Samson Simpson
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Old 07-30-2006, 04:26 PM   #5
Jeremy Froley
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Saturday 060729

WU - some ohead squats w/ broomstick, dislocates, sit-ups and back extensions

Deadlift 3-2-2-1-1-1 reps
Bench press 3-2-2-1-1-1 reps
Back Squat 3-2-2-1-1-1 reps

BWT - 181 lbs.

Deadlift 3-2-2-1-1-1 reps
WU 135 x 5
225 x 3
275 x 2
315 x 2
365 x 1
405 x 1
435 x Failed...twice.
I went for a PR at this bodyweight and it wasn't happening today. 405 felt light, but 435 was too much. I should have gone for something in between just to get the completed volume.

Bench Press
WU 135 x 5
185 x 3
200 x 2
215 x 2
225 x 1
235 x 1
250 x failed...twice.
It's been sooooo long since i've done anything other than bwt for x reps, that i didn't know what would happen here. I do know that 235 went up very quick and smooth and 250 did also...until the 1/2 way point!! I just couldn't get through the sticking point. I don't care much what i can bench these days, but it was sure a rude awakening from the bodybuilding days when 315 was a guarantee!!!

Back Squat
WU 135 x 5
185 x 3
225 x 2
250 x 2
285 x 1
315 x 1
340 x failed
Again, went for a PR here and it didn't happen. The good news is that the weight didn't "feel" heavy, i just couldn't push it all the way up today. It gave me the confidence that on my next attempt i will get it!!

All in all, there was an overwhelming pattern of failing on the last set today. I have trouble backing off on ME days, so i was pretty much trying for some PRs. A dumb idea i think!! With having been sick all week (still am) and dropping 7 lbs of bodyweight (a few have now come back) between the cert seminar and getting sick, i had no business going for PRs. I need to get that lost body mass back and get feeling 100% before i try to set any records again!

As for the WOD, though, definitely the best ME day ever!! Well, maybe subbing Overhead press for bench press would make it a little better!

John - I do hope you've been working hard on those donkey calf raises...i'll be there in 5 weeks!!!!!!!!
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Old 07-30-2006, 04:35 PM   #6
Jeremy Froley
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Sunday 060730

CFWU x 2 (minus dips)

"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips

subs - none

Time = 15:02

The first time (and only time) i did this WOD, i didn't have rings yet. That means i was on the 3:1 ratio of bar dips to ring dips plan...which was not fun!!! This however, was fun. I don't remember what my previous time was, but i do know that this one was faster. So i will be gauging any future improvements against this time.

Everything felt good. This was the first WOD to utilize rings since i got my elite rings, so it was nice to put them to use!! They felt great! I still didn't feel 100%, but it's getting there. The cold i have has moved into my sinuses and chest, so breathing was very labored and i fatigued quicker than usual, but it's moving in the right direction!!

Tomorrow is my birthday, so i may head out and do some brutal home-made WOD to make myself forget how much it sucks to get older!!!

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Old 07-30-2006, 08:47 PM   #7
John Vernon
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The only thing I've been working hard on is not treating my laptop like a D-Ball while at work!!
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Old 07-31-2006, 04:02 AM   #8
Anthony Bainbridge
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Happy Bday old man!

Don't worry about hitting failure on ME work, that's how you test your boundaries. The only thing I would have done differently is build up a bit quicker during the triples and doubles so that my singles were in the 90% 1RM range. That's where strength is built and it also gives you a better idea of whether it's a PR day or not.

Either way, excellent work!
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Old 07-31-2006, 09:36 AM   #9
John Vernon
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Here's a B-day WOD, if you're interested (& yes I do know you hate running)

400M Run
20 DBall Slams
20 KB Swings
400M Run
15 DBall Slams
15 KB Swings
400M Run
10 DBS
10 KBS
400M Run
5 DBS
5 KBS

"Code Brown" is its name, pain is its game. Happy Birthday.
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Old 07-31-2006, 09:45 AM   #10
Andy Shirley
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"Code Brown"

That is a great name. Is that a potential possibility, after you blow right by Pukie on the 3rd 400?
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