Week 51 - He hasn't forgotten his blog...

OK.... so I know that it has been a while. But I am going to atempt to update you in what types of WOD's I have been doing for the last few weeks.....

 

I have made a transition from doing WOD's with weights, to WOD's with my own body weight again. And I must say that I am happy with what I have seen so far.... So I have gained 10 pounds. Some of it is a little puj, but I have been for the most part been keeping up with my weight. Two weeks ago I PR'd on my handstand pushups by getting 25 in a row. The WOD consisted of seeing how many I could do in a minute. I ended up stopping at 25 because I wasn't sure how much time I had left. Needless to say, I was a little un happy that I didn't keep going when I had a lot more juice left. I also did a WOD where I did 2 sets of 100 push ups, again a PR.  I am still going strong! Fear not, I have not forgotten about my blog!

Week 47 - Legs are getting stronger

Monday: 5 rounds:

               10 Kb snatch w/ 26 kg each

               1 min one arm rope slam each

Tuesday: Active airdyne rest ride

Wednesday: Rest

Thursday: 3X5 BS w/ 325 SM PR

                 10 min AMRAP

                  5 BP w/ 205 lbs

                  agility ladder run

                  10 knee raises

                   agility ladder run

                   8 something

Friday: 4 rft:

            10 dead hang pull ups

             15 hspu"s

             20 burpee's

             17 something

Saturday: 4 rounds:

                 10 BP w/ 225

                  10 lat row w/ 200 something

                  20 decline sit up w/ 45 lbs

Sunday: Rest

 

This week was a hard week to get in any workouts. A lot of meetings and a lot of time constraints. But I tried to make the best of it. I am grateful for the work that I did get in, and I am happy about my squats and bench press this last week. My legs are still getting stronger... funny :)

Week 46 - Rough week for WODs

Monday: 50 Bp w/ 185 SM

             50 pistol squats

             10:something

Tuesday: 10 minute AMRAP

               20 Squat rope slams

               20 sec L sit

               20 Dub's

               7 something

Wednesday: 3 rds:

                   20 bent over row with 50 lbs dumbbells

                   20 burpee's

                   400 meter run treadmill

                   10:something

Thursday: 3X5 Back squats w/ 315 SM

               accesory work

Friday: 5 rds: 

           10 curls w/ 40 lbs dumbbells

           10 Alternating one arm push ups

            5 something

            accessory work

Saturday: rest

This last week was rough as far as working in WOD's are concerned. But worked with what I had. My legs are still getting oddly stronger . So my goal in getting stronger legs is still going strong! 

Week 46 - Rough week for WODs

Monday: 50 Bp w/ 185 SM

             50 pistol squats

             10:something

Tuesday: 10 minute AMRAP

               20 Squat rope slams

               20 sec L sit

               20 Dub's

               7 something

Wednesday: 3 rds:

                   20 bent over row with 50 lbs dumbbells

                   20 burpee's

                   400 meter run treadmill

                   10:something

Thursday: 3X5 Back squats w/ 315 SM

               accesory work

Friday: 5 rds: 

           10 curls w/ 40 lbs dumbbells

           10 Alternating one arm push ups

            5 something

            accessory work

Saturday: rest

This last week was rough as far as working in WOD's are concerned. But worked with what I had. My legs are still getting oddly stronger . So my goal in getting stronger legs is still going strong! 

Week 45 - He sold his weights!

 

Monday: 21-15-9

               DL w/ 315

               HSPU's

               4 something

Tuesday: 50-40-30-20-10

                Double unders

                10-8-6-4-2

                 Thrusters w/ 135

                  5 min flat

Wednesday: Rest

Thursday: 5 Rounds

                 400 meter run on Treadmill

                 1-minute battle rope burpee's

                 

Friday: Back Squats (had to leave the gym because of TV :(

Saturday: 3 Rounds

                 30 legs raises on dip stand

                 40 foot hand stand walk

                 100 mini rope slams

                  7:07

This last week was a lot of fun! I sold my plates, but I bought a battle rope! Not that heavy but it gets the job done, and it seems pretty durable. I was super happy with Monday, and Tuesday's WODs. Many because I PR'd (i think) and the HSPU's and Thrusters felt SUPER smooth! Pretty good for a guy who weighs 212. I am loving life out here, and I am actually really loving working out here. 

Week 43 - Squats feeling a little shaky.

Monday: 2 rep Heavy Front Box Squat w/ 100 lbs tension, then 2 rep Heavy Back Box Squat w/ same tension (205,265)

Then 3X5 Good mornings w/ 225 and 235

Accessory work after

Tuesday: 3 RM BP w/ 20 undulating pounds (245)

              accessory work

Wednesday: 3 rounds:

                    500 meter Ski Erg

                    20 KTE 

                    10 Power cleans w/ 185

                     18 something

Thursday: Speed (front) Box squat w/ 100 lbs tension

               Speed deficit Deadlift 

               Accessory work

Friday: Speed Bench Press

           Accessory Work

Saturday: CURL's FOR GIRLS!!!!

So Front rack box squats are freaking tough. I would argue to say that they are harder than Cambered bar or Safety bar Box Squats.  You have to Arch like crazy, and there is tons of pressure on the wrists. But this was a good week of lifting, my Dead lifts are feeling really good, but my squats have been feeling a little shaky.

Week 42 - He used weights more this past week

Monday: Variation off of Regional event 6 workout. Couldn't finish it cause the gym closed lol.

               But I played some golf and basketball afterwards for about 3 hours

Tuesday: 3 Rep BS w/ heavyweight

                3 X max rep pin pulls (405 for 7)

                                                   (365 for 15)

                                                   (315 for 21)

                3X30 leg press FAST FAST FAST!

Wednesday: Rest

Thursday: 10X3 Speed bench, w/ bands

                  5 rounds for time

                  1 DB BP w/ 100 lbs each

                  2 w/ 90 lbs

                  3 w/ 80 lbs

                  4 w/ 70 lbs

                  5 w/ 60 lbs

                  19 something

                   3X10 bent over DB row w/ 60 lbs

Friday: 10X2 speed box squat w/ bands

            10X1 speed DL

            3X10 Dead hang leg lifts

            3X20 Hamstring curl

Saturday: Rest

 

So this week was a little off on the programming. On Tuesday, my legs didn't feel all to strong, so I didn't go that heavy on the squats. My upper body felt really good this week though... And if your looking at this and your like... WHERE's the CrossFit! I know I know! This is Westside Barbell programming. This might be one of the only chances that I get on my mission to be in a facility like this, so I'm going to take advantage of it by getting proffiecient at the Power Lifts. Plus, ever since the end of the winter, my body has been feeling really fatigued from the constant waking up early and ten minutes later, trying to push it on a CrossFit WOD. So my focus is on getting stronger.