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Old 08-24-2009, 03:25 PM   #21
Lawrence "Bo" Boland III
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Re: Lifting Heavy, Running Fast, Eating Well

Monday August 24th

Row, Burpees, Run

3 rounds for time: Row 500m, 21 burpees, Run 400m.

Result
: 23:03

Did this at the same time as my workout partner (staggered starts) and had to do ~25 reps total of SDHP with a 45lb bar as she was still rowing when I came running back on the 2nd and 3rd rounds.

The burpees were the worst part of this. I ended up getting rug burn on my thumb from all the contact with the carpet in my basement... caused it to bleed a bit during my last round of burpees. lol.

Did this one RX'ed.
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Old 08-24-2009, 05:38 PM   #22
Gordon Cooke
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Re: Lifting Heavy, Running Fast, Eating Well

Pretty good time on the workout, Bo. Sound brutal. Anything with burpees usually are. I'm convinced burpees were invented by the devil
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Old 08-25-2009, 05:36 AM   #23
Lawrence "Bo" Boland III
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Re: Lifting Heavy, Running Fast, Eating Well

Rest day... glorious Rest day.

My hamstrings are still very sore from Sunday's FGB I think. Subbing wall-ball for DB Thrusters wrecked me. Yesterdays Row, Burpees, Run surely didn't help matters.

Tonight it's foam rolling, other self massage, and maybe some heating pads.
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Old 08-25-2009, 01:14 PM   #24
Mike Kerce
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Re: Lifting Heavy, Running Fast, Eating Well

Quote:
Originally Posted by Lawrence "Bo" Boland III View Post
Monday August 24th

Row, Burpees, Run
those are three words i hope to never hear in the same sentence.
good job!
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Old 08-26-2009, 03:24 PM   #25
Lawrence "Bo" Boland III
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Re: Lifting Heavy, Running Fast, Eating Well

Wednesday August 26th

Warmup: Shoulder Passthroughs, Air Squats, Situps, OHS w/ PVC, Sampson Stretches.

"Clean" practicing...

Front Squat:

3x45lb
3x75lb

Power Cleans:

3x45lb
3x75lb
3x95lb
3x105lb Getting MUCH more comfortable catching it in the rack position. Plan to do a lot more weight next time.

WOD: Today was some silly L-pullups and L- rope climb WOD. We don't have a rope, and I didn't feel like doing crazy subs. So we did "Death by Pullup". 1 pull-up the first min, 2 the 2nd min, etc.... until failure to complete a round.

Result: 15 rounds + 14 pull-ups (Beginner pull-ups of course).

I've been getting more excited by Olympic lifts lately. I ordered Greg Everett's book and hope to find a lot of pointers.
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Old 08-26-2009, 05:18 PM   #26
Mike Kerce
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Re: Lifting Heavy, Running Fast, Eating Well

awesome job Bo! we did pretty much the same workout today but mine turned out much worse! i'm really stoked on the lifts too...i've been wanting to check out the Everett book so if you get it let me know how it is.
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Old 08-26-2009, 06:04 PM   #27
Gordon Cooke
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Re: Lifting Heavy, Running Fast, Eating Well

Great job on the power cleans Bo. That is something I need to practice more. The problem I have is that I have so many weak areas, it is tough to decide what I should be spending more time on. That is the good thing about CF. You learn very quicky what you suck at the worst
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Old 08-26-2009, 07:03 PM   #28
Lawrence "Bo" Boland III
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Re: Lifting Heavy, Running Fast, Eating Well

Naw, you did fine Mike. Yeah, I'm excited to get it... I already ordered it and will report back here when I read through some of it. I was hoping to get it before Saturday when I head to the beach for a few days... but I haven't seen any notice of it shipping, so who knows.
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Old 08-27-2009, 02:59 PM   #29
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Re: Lifting Heavy, Running Fast, Eating Well

Thursday August 27th

Standard Warmup + some 95lb Power Cleans for practice.

Then 5x155lbs Deadlift for a warmup.

Deadlift 5-5-5-5-5

235lbs, 255lbs, 275lbs(PR), 285lbs(PR), 255lbs

Felt good... except that my hands feel like hamburger meat I hadn't done 5rep deadlifts since I was doing SS 4+ months ago. Previous PR was 5x260lbs. I may have been able to do more if I'd have done more weight earlier in the workout. I wore myself out doing 2 PR's in the 3rd and 4th round.

Good news is that the 1RM calculator online tells me that my 1RM deadlift is now 327.5 (my current PR is 320). So... maybe I'll try for 330 next time it comes up
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Old 08-27-2009, 05:28 PM   #30
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Re: Lifting Heavy, Running Fast, Eating Well

awesome work Bo! 285 x 5 is nice! you should knock out that 330 easy next time.
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