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Old 08-19-2010, 10:06 AM   #1
Mike Kerce
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Oh. My. WOD. Part Deux

starting up a new log in an attempt to get back to accountability and focus in my training and diet. a few standard stats: i'm a 32yo male, 5'8", 275# (yup), been doing crossfit at an affiliate (Field House Gym in Jacksonville, FL) since May, 2009 with a couple of months early in 2010 off. I would say "strength" is a "strength" for me, while big weaknesses include but are not limited to running and bodyweight/plyometric exercises.

if i honed in on my biggest goals, they would be to do an unassisted pullup and run a sub 10:00 mile. those probably sound like easy goals, right? well, unfortunately, over a year in i'm still quite far away from either happening. so, basically, this log is to try and refocus and get some consistency back in my training, drop some weight and meet these goals. you with me?

i'm going to post my training back log for August, however i don't have times for the timed stuff...going forward i'll post that information. it will not be pretty you can see here i've been inconsistent in going, and my diet is even worse. every day there is extensive warmup, stretch/ROM pre-work and stretching post-WOD so rather than writing all that out it'll just be assumed.

here goes...

Monday, 8/2:
10-12 minutes to work up to a heavy, but not max effort power clean;
and then,
EMOM 20 Minutes:
3 Power Cleans (145#)
6 Kettlebell Swings (32 kg)

this one was QUITE brutal. quite.

Tuesday, 8/3
Strict Press (135x5, 155x3, 175x1, 195x1, 210x1 - Fail) failed attempt at a 1RM. 205 is the previous high.

Complete as many rounds as possible in 10 minutes of:
4 Seated Dumbbell Press 50# dbs
8 Pull-Ups (black band)
12 Ring Dips (assisted)

later: 2 hours of half court basketball

Monday, 8/9
Jerk (135x5, 185x3, 215x1, 235x1, 255x1 PR!!!)

"Sage"
2 rounds:
20 Thrusters (35# dbs)
20 Pull-ups (black band)
20 burpees

Tuesday, 8/10
10 minutes to work up to 85% of 1-RM deadlift (430 x 0.85 = 365#)

Every four minutes, for a total of eight sets, complete
Deadlift x 3 reps (315 #)
Box Jumps x 12 reps (24")
Sprint 200 Meters

later: played 2 hours of half court basketball...bad idea this week.

Monday, 8/16
Three sets of:
Bulgarian Split Squat x 8-12 reps
Rest 30 seconds
60 second Handstand Hold

“Annie”
Rounds of 50, 40, 30, 20 and 10 reps of:
Double-Unders (subbed 3x singles)
Anchored Sit-Ups

Tuesday, 8/17
1RM Bench Press - first time ever doing this so i guess it qualifies as a PR!
135x5, 185x3, 225x1, 245x1 (PR!), 255x1 - Fail

for time:
100 Pull-ups
100 Push-ups
Partition as needed

that's everything through right now. wow...seeing that i'm 19 days into the month and have only worked out 6 times tells me all i need to know. see, logging will be a fruitful exercise afterall. will be in tonight and post results later.
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Old 08-19-2010, 05:04 PM   #2
Mike Kerce
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Re: Oh. My. WOD. Part Deux

Thursday, 8.19

Five sets of:
Push Press + Jerk (95, 135, 185, 205, 210)
Rest 30 seconds
Rope climbs x 2 (did modified pull from floor)

Three rounds for time of:
135 lb. Thruster x 5 reps
Burpees x 10 reps
Double-Unders x 20 reps (subbed 3x singles)
TIME: 9:11

Post WOD:
going to start attacking a couple weak spots after the WODs...so, today...
5 sets x 5 reps of pullups on green band
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Old 08-20-2010, 05:31 PM   #3
Mike Kerce
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Re: Oh. My. WOD. Part Deux

Friday 8.20

hit the garage gym today for what was supposed to just be some squat clean therapy, but ended up being a new 1RM. really weak in the clean, my worst lift overall. my technique really tends to completely disappear at heavy weights.

Squat Clean: 70x5, 110x3, 155x2, 175x1, 190x1, 200x1, 210x1 (PR!!!)

Dan John Complex C 3 sets x 8 reps with empty bar
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Old 08-21-2010, 12:46 PM   #4
Mike Kerce
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Re: Oh. My. WOD. Part Deux

Saturday 8.21

work gym....just some light work on a few goats.

Pullup Pyramid on Assisted PU Machine
7x100# assistance, 6x90, 5x80, 4x70, 3x60, 2x50, 1x40 then repeated backwards.

Bench Press:
45x5, 135x5, 5x5x185#

Lat Pulldowns:
50#x5 setsx5 front LPU/5 back LPU

then just because it's been an upper body intensive week and i wanted to feel some weight on my legs, i did a few sets of squats:
45x5, 135x5, 225x5, 275x5
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Old 08-22-2010, 09:11 AM   #5
Mike Kerce
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Re: Oh. My. WOD. Part Deux

Sunday.8.22

timekept at the annual Fishwier Park Beer Mile (wfs? it's about beer and running?)

then shot a quick game of hoops. lazy Sunday
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Old 08-24-2010, 06:13 PM   #6
Mike Kerce
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Re: Oh. My. WOD. Part Deux

Tuesday.8.24

Four sets of:
Deadlift x 4-6 reps (135x6, 225x6, 315x6, 365x5)
Rest 2 minutes
Shoulder Press x 4-6 reps (135x6, 155x6, 165x5, 176x4)
Rest 2 minutes;

One mile run for time:
12:57....yeah...i know...pathetic

Post WOD:
5 x 5 pullups with green band
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Old 08-26-2010, 07:03 PM   #7
Mike Kerce
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Re: Oh. My. WOD. Part Deux

Thursday.8.26

Four sets of:
Clean Pulls x 1.1.1.1.1 (135, 165, 185, 255)
Ring Rows x 8 reps

Five rounds for time of:
155/105 lb. Deadlift + Power Clean x 5 reps
Double-Unders x 25 (subbed 3x singles)
Time: 10:00

felt really good today. actually, though it doesn't count (not RX'd,) for the very first time ever, I finished first in the metcon portion of the wod in my class. felt pretty good.
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Old 08-27-2010, 11:53 AM   #8
Lawrence "Bo" Boland III
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Re: Oh. My. WOD. Part Deux

Mike, you're back to the boards! Good times.
__________________
30/m/5'9"/175-ish lbs Workout Log
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Old 08-27-2010, 03:47 PM   #9
Mike Kerce
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Re: Oh. My. WOD. Part Deux

Quote:
Originally Posted by Lawrence "Bo" Boland III View Post
Mike, you're back to the boards! Good times.
Hey Bo! how's everything? glad to see you're still here.
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Old 08-27-2010, 03:50 PM   #10
Mike Kerce
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Re: Oh. My. WOD. Part Deux

Friday.8.27

Did Mobility WOD's (wfs) 10 minute squat...took me 7 intervals to finish. pretty much all around my hips was fried after this.

Dan John Complex F 3x3
stayed light on the weights: 65#, 90# and 135#. not used to weighted good mornings so i'm trying to ease into those.

that's it for today. got an intro to POSE running first thing in the morning which i'm really looking forward to!
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