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Old 07-25-2012, 06:49 AM   #11
Perry Eubank
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Re: Perry's Workout Log

WOD

W120725

Notes

Spent a long day at the aquarium and sightseeing on Okinawa. Practiced a couple muscleups on a tree outside the aquarium and a couple handstand pushups in the hotel room today. Traded tomorrow's rest day for today. Wanted to workout tonight, but the park by the hotel is pitch black with no lighting, so I figure I'll just hit it up at sunrise tomorrow before our flight home.

Rest Day
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Old 07-25-2012, 03:50 PM   #12
Perry Eubank
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Re: Perry's Workout Log

WOD

R120726

Notes

Travel WOD for Okinawa vacation, departure day. Made a video of my muscleup today, it's not pretty: http://youtu.be/8WwMtJAa-vE


Warmup
Jogging, 10 pushups, stretching

Workout
For time:
Five rounds of:
5 Handstand push-ups, 5 Muscle-ups (or 3 pullups and 3 dips)
followed by one round of: 500 meter run

Actual performance
Time: 13:40
I was able to do the first 5 handstand pushups, then one complete muscleup, but after that I substituted one pullup and one dip for one muscle up, and did assisted handstand pushups with my feet up on a chest-high bar. Recommended substitute for a muscleup is 3 pullups and 3 dips, but I had to scale that down to 1 each.
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Last edited by Perry Eubank : 07-25-2012 at 04:19 PM.
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Old 07-26-2012, 03:53 PM   #13
Perry Eubank
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Re: Perry's Workout Log

WOD

F120727

Notes

Practice handstand pushups and muscleup.

Warmup
Jogging, jumping rope, 10 squats, stretching

Workout
For time:

Part I:
30 GHD sit-ups
30 reps Deadlift, 62.5kg
30 reps Overhead squat, 17.5kg

Part II: (go to the park)
30 Double-unders
30 Pull-ups

Actual performance
Part I Time: 24:00
Part II Time: 8:14
After 10 deadlifts, reduced weight by 5kg. This was my first time doing the overhead squat. I use dumbbells and found it very challenging to keep them over my head and do the movement without losing balance. That's a tricky exercise. For my last 10 pullups I did assisted pullups, with my feet on a knee high bar. Couldn't do double-unders so well, so I substituted 90 reps of jumprope for the Rx'd 30 double-unders.
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Old 07-28-2012, 10:02 AM   #14
Perry Eubank
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Re: Perry's Workout Log

WOD

S120728

Notes

Weight this morning: 64.9kg. Practiced handstand pushups and did one muscleup for practice. This was my first time doing the front squat and as always, I'm using dumbbells.

Warmup
10 squats

Workout
Front squat 2-2-2-2-2-2 reps

Actual performance
42.5kg, 22.5kg, 32.5kg, 32.5kg, 30kg, 30kg
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Old 07-30-2012, 09:20 AM   #15
Perry Eubank
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Re: Perry's Workout Log

WOD

Su120729

Notes

Practice handstand pushups and muscleup.

Rest Day
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Old 07-30-2012, 09:27 AM   #16
Perry Eubank
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Re: Perry's Workout Log

WOD

M120730

Notes

I found a Sports Authority store here in Yokohama, I couldn't believe it. I bought some sweet new Adidas training shoes http://tinyurl.com/cox6nxg I bought the green ones. Very light and look cool. They also sold protein powder, which is the first I've seen of it in Japan. Pricey, but I'll have to pick some up.

Warmup
forgot

Workout
2012 Reebok CrossFit Games Chipper (modified)
For time:

Part I:
17.5kg Overhead squat, 10 reps
17.5kg Dumbbell thruster, 10 reps
25kg Power clean, 10 reps

Part II: (go to the park)
24" (61cm, 4 fingers from top of knee) Box jump overs, 10
Toes to bar,10
Burpee muscle-ups, 10
Toes to bar, 10
24" Box jump overs, 10

Part III:
32.5kg Power clean, 10 reps
20kg dumbbell thruster, 10 reps
17.5kg Overhead squat, 10 reps

Actual performance
Time: 31:07, not including transit to and from park. There wasn't a 24" bench at the park, but there was a low railing around the swing set which was the perfect height, so I jumped onto the rail, which added an element of balance to the move. Couldn't do a muscleup tonight, so I substituted 10 pullups and 10 dips for them. dips were done above a pullup bar, for more realistic muscleup practice. I forgot to do the burpee part of the muscleup, so I just did 10 pushups after, with my feet elevated a bit.
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Old 07-31-2012, 07:31 AM   #17
Perry Eubank
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Re: Perry's Workout Log

WOD

T120731

Notes

Practiced MU, I did one MU on the swingset, then 4 pullups followed by 4 dips on a lower pullup bar. practiced the HSPU, but I can't really lower myself more than halfway. So, I did some pushups with my feet elevated to waist height.

Warmup
10 Squats, stretching

Workout
3 sets of 30kg Squat clean, 7
6 sets of 36" (91cm, top of my femur bone) burpee box jumps, 8
1 set of 30kg Squat clean, 7

Actual performance
Performed as written
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Old 08-01-2012, 09:21 AM   #18
Perry Eubank
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Re: Perry's Workout Log

WOD

W120801

Notes

WOD done with dumbbells. I bought protien powder today, which was pricey ($130 for 3kg), but I figure it's pretty important. Later I signed up at my local gym for 3 months. I paid $94 per month, but they jack up the price after the initial 3 months. They have free weights, a pool, and a GHD, no rowing machine but they have a cable pull machine, which I guess is an acceptable substitute? Anyway I'm excited to go tomorrow and finally use a real barbell again! Went to park to practice muscleup and handstand.

Warmup
10 HSPU, stretch

Workout
Push Press, 2-2-2-2-2-2-2

Actual performance
25kg, 27.5kg, 30kg, 32.5kg, 35kg, 37.5kg, 40kg (failed, did 2 at 37.5kg again.)
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Old 08-02-2012, 03:18 AM   #19
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Re: Perry's Workout Log

WOD

R120802

Notes

First day using the gym. This is my 19th day of CrossFit, but it feels like it's my first, since I'm finally using a real barbell. I felt pretty sick during and after this WOD, I guess that's the GHD sit-ups. Bleaugh. Practiced muscleup by doing one, with an extra dip at the top. I can't get it in one movement, I have to stop at the top, then fight my chest onto the bar and extend my arms. Practiced HS and HSPU. I was able to do a handstand for about 3 seconds, nudging my feet away from the mirror. I did about 5 HSPU, with one that got my head about 2 or 3 inches from the floor. Getting close. The other Japanese exercisers were really interested in what I was doing. Pretty out of the ordinary exercises for a Japanese gym . They make you pay an extra $3 for a towel each time at Japanese gyms, seems nuts. I just went home sweaty and thought, "screw it, I'll just bring my own next time."

Warmup
5 min treadmill, 10 squats, stretching.

Workout
For time:
40kg (88.2lb) Back squat, 21 reps
42 GHD Sit-ups
40kg Back squat, 15 reps
30 GHD Sit-ups
40kg Back squat, 9 reps
18 GHD Sit-ups

Actual performance
Time: 19:40
I scaled the squat to 40kg and it was the perfect weight for me in this WOD, it was challenging to complete each set, but not impossible.
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Old 08-03-2012, 01:29 AM   #20
Perry Eubank
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Re: Perry's Workout Log

WOD

F120803

Warmup

5 min jumprope, a couple 20kg hang cleans, 5 PU, stretching

Workout
Three rounds for time of:

30kg (66.1lb), 15 reps
Burpees, 15

Actual Performance
Time: 12:15

Notes
My gym is closed on Mondays, so I traded today's rest day for Monday's workout. After first round, reduced weight to 27.5kg (60.6lb.) 2nd and 3rd round I had to stop after 10 reps and put the weight down, then finish out the last 5 after about 30sec. So, I think it's a good amount of weight. After the WOD I tried and failed a MU (arms are a bit worn out), then a few HS and HSPU practices. Again, arms felt pretty worn out so I couldn't get very low on the HSPU. The balance on the HS is feeling better and better, though. After that I did a couple slow laps in the pool to cool down and had a sit in the hot tub.
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