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Old 08-18-2006, 04:30 AM   #1
Anthony Bainbridge
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I'm definitely feeling it now, though ... 3 days later and I can still barely tie my shoes. Squats last night SUCKED! Just sitting here with chair putting pressure on my hamstrings is uncomfortable. Stupid extensions!! :crutch00:
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Old 08-19-2006, 07:59 AM   #2
Jeremy Froley
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Friday 060818

CFWU x 1 (was a little lazy with the WU today!)

Shoulder Press 3-3-3-3-3-3-3 reps

95 x 3
115 x 3
135 x 3
145 x 3
155 x 3
165 x 3
170 x 2 (failed on rep 3)

Felt really good to do some overhead lifting. Was hoping to put up a little more weight, but being that i haven't done anything heavy overhead in awhile, it was decent. I REALLY wanted that 3rd rep at 170lbs, but it only wanted to go to the top of my head!! I was a little pressed for time, so the warm-up only got one round...which i don't like to do!

I'd like to say i'm looking forward to more back extensions today, but my hamstrings and erectors would strongly disagree!!!

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Old 08-21-2006, 08:09 AM   #3
Jeremy Froley
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Saturday 060819

CFWU x 2 (minus back extensions)

For time:
95 pound Squat clean, 21 reps
42 Back extensions
95 pound Squat clean, 15 reps
30 Back extensions
95 pound Squat clean, 9 reps
18 Back extensions

subs - none

Time = 15:59

The good news was that my lungs are getting SO much better. I never felt for a second that my lungs were slowing me down on this one. The bad news was that my posterior chain WAS slowing me down! Erectors were still pretty fried from the other day and cleans weren't helping any. I could basically get about 10 or 11 back extensions (on the good sets!!) before the cramping would be so bad that i would have to wait 15 seconds or so before continuing. Only other complaint was my usual one of hating doing a squat clean when the weight far from demands it. My take is..do a squat clean when the weight is so heavy that you have to. If it's light, don't. I did full squats only because i wanted to do it as rx'd, i just feel that it's not very efficient.

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Old 08-21-2006, 04:14 PM   #4
Jeremy Froley
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Monday 060821

CFWU x 2

Three rounds for time of:
Row 1000 meters
20 Pull-ups
30 Box jumps, 20 inch box

subs - ran an 800 for each 1000m row and used a 24" box for jumps, instead of the 20".

Time = 26:43

So i ran because i don't have a rower. I chose running over the SDLHP because rowing takes a very comparable time to running and the high pulls take significantly longer than running. And i used a 24" box for a couple reasons. Number 1 is, i like jumping. Number 2 is, we just got a set of plyo boxes in the other day, and the sizes are 12", 18", 24" and 30". No 20" and i'm not about to keep jumping up on a wobbly bench when i have brand new boxes!!!!

So i'm not sure how the subbing affected the overall time, but i felt good. Lungs were hurting more than anything, but it was fun!!

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Old 08-22-2006, 08:55 PM   #5
Jeremy Froley
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Tuesday 060822

CFWU x 2

Deadlift 3-2-2-2-1-1-1-1-1 reps

BWT = 182.5 lbs.

135 x 3
225 x 3
275 x 2
325 x 2
385 x 1
400 x 1
415 x 1
430 x 1
445 x 1 (PR at this bodyweight!!)

Yeah, so i screwed up on the second set and did 3 reps instead of the rx'd 2, but it wasn't a big deal. The weight was light and it probably helped warm me up more than anything. I've worked out some kinks i was having on the deadlift and the weight went up relatively smooth today. I'm working very hard on pulling the weight in towards my shins as i go up and it's helping the weight to come up a lot faster! I'm trying to get into the hook grip a bit more, also, but it's slow coming along. I'm just weak with it. I can go up to 275lbs with it, but then the weight starts slipping out of my hands after that. Therefore, all sets beyond the 3rd were done with a mixed grip, alternating each set. I was pretty happy with 445 going up today and felt like i can get to my goal of 2x bodyweight (which would be 460) by the end of the year.

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Old 08-23-2006, 04:21 AM   #6
Anthony Bainbridge
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By my calculations, you hit 2xBW by your fifth set ... unless you weigh 230lbs? :wink:

Awesome work on the PR!!
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Old 08-23-2006, 07:48 AM   #7
Jeremy Froley
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let me tell ya man, yesterday was one long day, and apparently it affected my ability to write in the evening!!! Nice catch!

I meant to write 2.5x BWT, but it looks like you already figured that out. i did weigh 230 about 4 years ago (ahh, the bodybuilding days), but not anymore!! I would like to get back to 195-200, though.

Thanks for the words!! I get the feeling that if you do todays WOD, you're gonna smoke me!! I may be able to hit a 400m faster, but you've never seen slow til' you get me doing burpees!!
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Old 08-23-2006, 10:41 AM   #8
Anthony Bainbridge
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Yep, 2 hours and I'll be hitting this monster. No idea what to expect for time ... I just hope to finish. I need a deload week very soon!
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Old 08-23-2006, 03:43 PM   #9
Jeremy Froley
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Wednesday 060823

CFWU x 3

Five rounds for time of:
20 Burpees
10 Handstand push-ups
Run 400 meters

subs - none

Time = 37:41

BURPEES SUCK!!!!

Each 400m in under 2 min + Each set of HSPUs in under 2 min = BURPEES SUCK!!

I don't know what it is. My lungs are fine during burpees and i'm not at muscular fatigue, but they are just slooooooow.

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Old 08-23-2006, 03:54 PM   #10
Anthony Bainbridge
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:banana::yahoo::smile:

I hear ya on the burpees ... I hate them!
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