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Old 11-28-2011, 10:24 PM   #61
Stephen Smith
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Re: New start, new log.

11/28/2011 -- almost the same workout as 11/11.

Power cleans 5x3@140#
Deadlifts 1x5@325#
Press 3x5@115#

WOD: 25 burpees to jumping pullups. 3:49
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Old 11-29-2011, 12:33 AM   #62
Stephen Smith
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Re: New start, new log.

Forgot to post yesterday's second workout, 2.5 hours of snowboarding. The early morning run had no adverse impact on my boarding, I'm happy to say.
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Old 12-01-2011, 12:00 AM   #63
Stephen Smith
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Re: New start, new log.

11/30/2011

W/U. CFWUx2, 400m run in 2:13

Strength: squats 3x5@230#
Bench 3x5@175# (bodyweight wohoo!)

WOD: 1 pullups and 1 dip the first minute on the minutr, 2 each the second, etc.
8 rounds + 9 pullups and 5 dips.
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Old 12-02-2011, 08:03 PM   #64
Stephen Smith
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Re: New start, new log.

12/02/11

Tried to do 6x200m sprints, but got a cramp in my right hamstring on the third leg, to jogged that one out and called it quits before I hurt myself. Times - :42, :41, :52. Sprinting felt like plodding, gonna have to work back up to it.
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Old 12-03-2011, 07:09 PM   #65
Stephen Smith
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Re: New start, new log.

12/03/2011

Good workout day today, made up for the crappy day yesterday.

Morning: 2.5 hours snowboarding, snow is the best it's been so far thanks to a foot of fresh snow Thursday, but was very cold.

Then, the flip side of all the fresh snow, shoveling a foot of snow off my driveway.

Finally, a workout at Mountain Fitness Center.

Po
wer cleans 5x3@145#
Deadlifts 1x5@335#!
Press 3x5@120# (only made 3 reps the last round, disappointing but I was pushing it so not surprised)

WOD: 15/11/7 of 55# KB swings, 24" box jumps. (Real KB and nice 24" box!)
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Old 12-03-2011, 07:11 PM   #66
Stephen Smith
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Re: New start, new log.

Forgot to post time for the WOD, 3:39.
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Old 12-04-2011, 03:58 PM   #67
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Re: New start, new log.

First of all, I forgot to post yesterday's Warmup, a half mile slow run with Harley, my old lady Rottie.

Today, 3 hours of snowboarding, lots of fun, and going pretty hard, since they opened some new runs today! I'm feeling like my muscular endurance is improving, 3 hours and my legs still felt good, even with the 24" box jumps yesterday.

Then, another slow run with Harley, this time 1.5 miles, not :imed but lots of quick pauses to smell things.
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Old 12-06-2012, 08:51 PM   #68
Stephen Smith
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Re: New start, new log.

Ok, I haven't been posting for a long while, although I have been back to working out for about 5 months, and really been hitting it hard for the last 2, just been keeping paper logs instead of posting because of inability to access site at work during the day, which is pretty much the only time I have enough open time to post anything. Keeping paper logs for the last 5 months have shown me how user-unfriendly paper logs are when it comes to looking back through them to find out what my last numbers were, so I'm going to resurrect my on-line log. Luckily my work schedule has drawn down some, so I'm able to make more time for this stuff...

yesterday 12/5/12

Warmup - Burgener warmup x2
Squats - 5x45, 5x135, 3x185, 3x225, 2x3x280, 1x280 (2F)
Bench - 5x45, 5x95, 3x135, 3x185, 3x205, 3x2x215
Weighted pullups 50# - 4x5
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Old 12-06-2012, 10:44 PM   #69
Shane Atkinson
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Re: New start, new log.

Welcome back....although it has been a bit since the first post here. Following along to learn from you.
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Old 12-07-2012, 04:24 PM   #70
Stephen Smith
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Re: New start, new log.

Hey Shane, thanks for stopping by! I checked out your log as well, and I'm not sure how much you can learn from me since our goals are at opposite ends of the spectrum right now, but I guess you gotta look at all he extremes to find balance, right? Right now I'm working toward competing in some powerlifting competitions (masters level, of course, no way would I be competitive with the young kids right now, but I'm steadily getting stronger, so one day maybe I'll jump in with the big fish), but trying to keep a decent level of metabolic conditioning at the same time... Oh, and snowboard whenever I get a chance!

Anyway, 12/6/12 was a rest day, worked to late.

12/7/12 - Warmup - crossfit warmup x2
Power Cleans: 5x45, 3x95, 1x135, 1x145, 1x155, 1x165, 1x175, 1x185(F) Couldn't get under 185, I really need to work on the 'pulling myself under the bar' aspect of power cleans.
Deadlift: 5x225, 3x275, 3x315, 3x345
Press: 5x45, 3x95, 3x115, 3x135, 3x145, 3x155
Dips: 2x20, time to switch to weighted dips
Barbell waiter's walk 50m (25m down, and turn and come back): 45, 95, 115
Ab work: decline situps and torso twists with 10# med ball, toes to bar, not too many of either, pretty spent.
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