My Quest To Become an Animal - Frankel's Log

[Daniel Frankel]

Originally Posted by Travis Huber

The muscle-up/HS walk sounds like a fun WOD. I may have to steal that I keep creepin' on your log everyday to see how your progress is coming along. I'd say CF Games contender before you know it if you keep up all of this! haha but seriously..awesome job man.

Thanks a lot, that really means a lot to hear it from someone. I'll probably enter the open for fun next year, but I would like to be able to complete (or be comfortable attempting) both Isabel and Grace Rx'ed first, and have a higher proficiency for OLY lifts. Someday, I'll get bumpers and begin training that though.

Originally Posted by Milton Brisson

Have a good Christmas man!!! And don't let a full stomach keep you from having seconds (or thirds) at dinner! That's the way to animalhood!

Thanks, you too! Enjoy the holidays!

Todays workout to follow in a couple hours.

[Daniel Frankel]

December 25th

Today was okay, but I felt off my game. Could be sleep or eating, not really sure.

Back Squat 3-3-3-3-3
40x3x5
95x5
135x3
185x1
205x1
225x5
240x5
250x5
255x5 (PR . Heavy as hell.)
260x1 (f) (This was just brutally heavy. I fought the 2nd rep really hard, but just couldn't get it, which surprised me.)

Waited 15 mins or so, then:

21-15-9
Shoulder to Overhead @95#
KB Taters @20KG
Time: 8:00

This was nice. STOH got tough though. I was PP'ing or PJ'ing it for the most part.

[Daniel Frankel]

December 26th

Today was tons of fun. Focus was on explosiveness, so I did something really out of the ordinary.

3xFT:
10 Kneeling Squat Jumps (Stand up after each rep)
10 Triple Clap Pushups (Clap in front, behind, in front, land)
Time: 6:12

1 min rest

100 Situps
Time: 2:26 (PR )

Situps were just constant, but slowed down at the end, near 70 I think. Sub-2:20 was definitely doable today.

I've always been able to do triple clap pushups, but I thought of this WOD when reminiscing with a buddy about a story from when I went to the CanEast Regionals to spectate.

__________________________________________________ _____

So basically I see Dave Lipson (Presumably there to cheer on Camille) earlier in the day, and introduced myself to him. I see him warming up to squat in the athlete warmup area, which our seats were fairly close to. I ask him if I can come watch, and he tells me to hop over the wall (We were in a hockey arena) and sneak over. He squats, then starts asking me about my training and strength/bodyweight work.

Dave: You said your bodyweight skills are high, but your strength is lacking. What do you mean?
Me: Well I'm weak in terms of all heavy lifts, but I can do some crazy bodyweight movements, like a behind the back clapping pullup/muscle-up, and a triple clap pushup.

*He asks me what a triple clap pushup is, and I explain to him*

Dave: Wait, what?? Could I see it?
Me: Sure, by all means.
Dave: *Gestures to 20 other competitors* Guys! Come see this kid, he's gonna do a triple-clap pushup!

*So I knock out like 5 or so, and I get up, and all I see is Dave's face*

Dave: WHAT THE F**K.

__________________________________________________ ____________

Greatest reaction ever, and the best part of my entire day.

Sorry, just really wanted to share it

[Daniel Frankel]

Triple Clap Pushup/Kneeling Squat Jump WOD

[Daniel Frankel]

December 27th

Today was good. Not spectacular, but good.

Push Press 3-3-3-3-3

40x3x5
90x5
110x3
130x1
140x3
145x3
150x3
155x2 (f)
155x3 (PR . I MIGHT have been able to hit 160, but didn't want to get greedy today.)

I noticed I stumble sometimes when the weight is overhead, I'm going to post something in digital coaching over the next couple days, and see if people could give me any advice or form tips.

Waited 10 mins or so, then:

5xFT:
2 Power Cleans @135#
4 KB Jerks @20Kg (Per arm)
8 Ball Slams @20#
Time: 7:21

Power cleans were good, ball slams were good. KB jerks were off. I've never put them in a WOD before, only GTG with them, so I'm going to look up proper technique tonight. Forearms will most likely be bruised tomorrow, if not for sure.

[Daniel Frankel]

December 29th

Sumo DL 3-3-3-3-3
45x3x5 (Done with a KB, because I already had 45's on the bar and was not going to take them off to put them back on later :P)
130x5
165x3
190x1
210x1
225x3
240x3
250x3
260x3
270x3 (PR . I should have been able to hit 280 or something like that, but something felt a little off, so I didn't want to push it.)

All reps were touch and go, I just was not in a mood to reset each rep and didn't have much time on me.

[Daniel Frankel]

December 30th

100 HSPU FT
Time (First 50): 7:25
Time (Total): 19:00

I realized at 1:20 a.m. that I had not worked out yet (About 40 mins ago), and got stupid, figuring that I know I'm getting enough sleep tonight and that tomorrow is supposed to be a rest day, so I warmed up and got to it. I should have capped it at 50, but got stubborn, stupid, and greedy. Shoulders and wrists are going to pay for it tomorrow.

Plan was to do 10-9-8-7-6-5-4-3-2-1-10-9-8-7-6-5. At 19 I realized I would not be able to do another set of more than 3. So I stuck to 1's, 2's, and 3's (Occasional energy burst) for the duration of the workout, with a goal of sub-20. In a couple days, I'll probably laugh at myself for doing 100 HSPU's at 1:30 in the morning, but I'm going to hate myself tomorrow.

Happy New Years to whoever reads my log!

I'm off to take a cold shower.

[Daniel Frankel]

January 1st

Was supposed to do a 1RM Back Squat today, but I swapped it with my last cycle of front squats, so I just did the following:

FS 1-1-1-1-1-1-1
40x3x5
95x5
135x3
160x1
170x1
180x1
195x1
205x1
215x1
220xf
220xf
220x1 (PR . This was a fight, but I managed to get through it. I noticed I've started to come forward with the bar when I squat up, I'll have to work on it.

Waited 15 mins or so:

Death by Thrusters
Score: 10 Rounds + 4 Thrusters (PR)

This went much better than in September (7 Rounds + 5 Thrusters). I hit the first 9 rounds unbroken, then did 6-4, then 1-3. At round 10 I hit a wall, but was determined to push through it. 11 Rounds is definitely reachable next time, but goal would be 12 complete.

[Daniel Frankel]

January 2nd

Went skating for a little over an hour or so. Legs were dead from thrusters yesterday. Active recovery day today. The week will probably look like this:

S - Rest
S - FS 1RM + Death by Thrusters
M - Skating/Active Rest
T - PP 1RM + Metcon (I want to do Burpees and KB Swings @20kg, maybe 21-15-9 or something)
W - 21-18-15-12-9-6-3 Pullups, 10 Squats per round (Goal is all unbroken, maybe sub-5 or sub-7)
R - Sumo DL 1RM
F - Bench Press/KB Cleans (3 Rounds: 10 BW Bench, 10 Cleans per hand @20kg)
S - OHS/Ball Slams (21-15-9, 95# OHS, 20# Ball Slams)
S - Diane @185# (Most likely that heavy)

It will be a heavy volume week, because after this I am taking a week off. I am in a production of Julius Caesar (The play), and since I'm missing a week of school, I figured I would take a week off to recover and rest, as I have not done so since September.

[Daniel Frankel]

January 3rd

Today was frustrating as hell.

PP 1-1-1-1-1-1-1
40x3x5
80x5
100x3
120x1
135x1
140x1
145x1
150x1
155x1
160x1
165xf (I didn't drive it up hard enough, and I also drove it up forward. I technically made two attempts before racking it, which was plain stupid, but w/e)
165x1 (PR . I just drove it up harder and more vertical, and it went up super easy)

Now, at this point, I had already made 7 attempts. However, 165 (attempt 2) went up so easy that I just HAD to try 170.

170xf
170xf
170xf (Getting it up was not a problem, it was locking it out. I could *easily* get this next week if I tried, but unfortunately that's not how my programming works. I was just too frustrated to give up the rep, so I attempted it 2 more times, and then forced myself to strip the weights off the bar knowing it would not happen today, unless I really wanted to risk injury)

Waited 10 mins or so:

21-15-9
KB Swings @20Kg
Burpees
Time: 4:41

This was old school, a simple pull/push WOD. I figured that with no breaks this can be done in about 3:45, assuming KB swings take 2 seconds, and burpees take 3 seconds (due to overall fatigue). KB swings were unbroken, burpees were broken up a little bit.

Now, my Dad's car was in the garage, and he needed to go somewhere. So halfway through the workout he opened the garage door, and I had to do the second half of the workout in -25 Degree Celsius (With Windchill) weather. It sucked. I can't wait for summer to hit.

Last thing: I forgot to mention that about a month ago, my little 10 year old brother completed 13 full rounds on death by burpees, chest to deck on every rep and clap above the head with body in full extension. What a Boss.