Full Body

Zoe Smith - She's cute, but her Oly Total puts you to shame

Lighter today, wanted to work on some mobility as well.

Alternate Sets
Leg Extension - 155x12, 185x12, 200x12
Hamstring Curl - 70x12, 80x12, 90x12

Supersets
Cable Chest Fly - 50x10, 60x10, 70x10
Cable Bench Press - 50x10, 60x10, 70x10

Straight Arm Pulldown - 3x10.....100
Pulldowns - 120x10, 8, 7

Roughly 20 minutes of stretching and mobility work.

I still believe if I didn't do mobility work I wouldn't be able to deadlift the 400 plus pounds or squat the 300 plus pounds than I can, it helps.  Today was much lighter, I abs are sore from those ghd situps, and shoulders and triceps were weaker today from the 50 handstand pushups.  Stuffed down lots of sushi today it felt good.

Heavy Metcon

Want to fuck with him.....I don't

Tried a heavy meton today I got from the crossfit forums, someone posted it in a section where they post nothing but workouts like this.  It was fun and different.

5 Rounds for time
1 Deadlift - 385
10 Handstand Pushups
20 Double Unders
Time: 13:16

GHD Situps - 3x10

This workout took longer than it looks because warming up to the 385 deadlift took more time than usual.  The workout ended up being mostly about the handstand pushups and I thought it would.  The first round was unbroken but it stopped after that, they always fatigue quickly.  The deadlift, which you'll see in the video, was heavy, and my form was decent, I think the camera angle makes it look worse than it really was, freaking running out of room on the bar because I used all bumper plates.  I was slightly worried going in it would be too heavy as it's too close to my max, roughly 90%, it wasn't easy but stayed pretty consistent.  The double unders were the easy one, i tripped up once on a set, all the rest was unbroken.  I even failed a rep on the handstand pushups and that's rare.

http://www.youtube.com/watch?v=U-YNsIi7veQ&list=UUY76daDPRwJx9guouwnll4A&index=1&feature=plcp

Full Body

Christian Thibaudeau

Short but intense day so some timed stuff.  I did 50 reps on a bunch of exercises before but then was going for few sets, today I went for speed.

For time
50 Deadlifts - 225
5:20

For time
50 Dips
50 Pushups
8:27

For time
50 Kipping Pullups
5:02

Alternate Sets
Rope Pushdowns - 70x15, 80x15-15
Preacher Curl - 3x15......40

I paced myself decently on the deadlifts, it was more grip that fatigued on me there but it wasn't too bad, a few sets of 10 and sets of 8 and 7.  The second one I knew would be longer, the dips were done pretty quickly, set of 20 to start I think is the most I have done before, the pushups sucked after them I felt yesterdays plyometric pushups as well.  The rest was pretty standard.

Full Body

Reverse Lunges
135x5
145x5
155x5

DB Single Arm Clean and Press
50x5
60x5
70x5

Plyometric Pushups - 15, 12, 12

Swiss Ball Inverted Rows - 12, 9, 8

I haven't done reverse lunges in ages, they weren't bad, once your balance is in check it makes things much easier.  I also haven't done clean and presses with a single dumbbell in a while either (more a push press), I was going to end with the 65 but they were in use so I went with a 70, it was definately close with it but glad I went with it anyways.  Plyo pushups for me are different than clapping pushups, it's pictured above, you basically get your entire body off the ground without doing the worm to do it.  It's a bit more advanced but fun for a change, the sets were till my speed really slowed down.  Good overall workout!

Posterior Chain (ish)

Myself.....makes sense being this is my blog

I call today the angry workout, and it finished with an angry lift, this is what happened.

3 Position Power Snatch
From Floor - Low Hang - High Hang
95
115
115
High Hang - Low Hang - From Floor
115
125

Trap Bar Deadlift (tough and go)
170x10
260x5
350x3
400x1
440x1 (pr)

That's it, I'll get to the pr shortly.  The snatches require some explaining as it's the first time it's shown up in my blog.  I started with from the ground and ended with a high hang, low hang it right at my knees, high hang being just a minor dip which is how most do cleans and snatches from when using the hang position.  The first 3 sets didn't feel right, then I used common sense, knowing I am stronger from the floor, so I figured I should be ending with that position, when I switched it did feel more natural and allowed me to finish at 125.  I avoided pressouts I really tried to focus on speed today.  The trap bar deadlifts was the angry lift, for reasons I'll leave to myself I wasn't in the best of moods today, and wanted to lift heavy shit, the lift I can lift the most on is the deadlift.  The style I lift the most on is either sumo or trap bar, being I haven't done trap bar in a while I picked that.  As you can tell from the sets I made massive increases in weight, that went with the angry part, that's something I next to never do when going for a 1RM, especially on a move like the deadlift.  400 was my old pr, and my back was nice and straight as I have a video of it, I took a video of the set at 400 today too and my back was again straight.  So in my angry head I decided to go for a pr, but for some fucking reason I wanted it to be a FOURTY fucking pound pr, why.....because that's 8 plates (4 per side) on the trap bar....and it's looks cool, yup that's my only reason.  Well, the lift was successful, a 40 pound pr is massive (keep in mind I haven't gone for a pr on trap bar deads in months), but I felt my form sucked....luckily I did video it and while it wasn't as bad as it felt, it still wasn't good.  Glad my angry workout didn't hurt me, but hell a 40 pound pr, shitty form or not....gave me one heck of a boost....I then proceeded into the parking lot to flip over cars....well not really but it gave that feeling :).

Here is my so so form on the trap bar deadlift.

http://www.youtube.com/watch?v=n-N0C3AgC3M&list=UUY76daDPRwJx9guouwnll4A&index=1&feature=plcp

Upper Body

Upper body strength day.

DB Bench Press
70sx5
75sx5
85sx5
90sx5
95sx5

Weighted Chinups
35x5
45x5
50x5
55x5
60x5

Military Press
95x5
115x5
125x5
135x5

Bent Over Row
135x5
155x5
165x5
175x5

I am pleased with almost all of today.  Bench pressing the 95s for 5 reps, close reps, but I was barely getting 5 with the 90s on that exercise earlier.  Last time I did the weighted chins I was halted at 60 pounds and couldn't quite get 5 reps, today it was again close but completed.  The military press I have rarely done because of my elbow, but it's been fine lately so why not, I was happy I could still do 135 for 5 reps.  I hate bent over rows but didn't mind them as much today, felt strong on that exercise.

The entire workout can be found here (obviously I took out the rests).  This is a different kind of video than I'd normally post, I tried out a few different camera angles too.

http://www.youtube.com/watch?v=JaUUAzFVAyc&list=UUY76daDPRwJx9guouwnll4A&index=1&feature=plcp

Legs

Lucas Parker - He's actually 22

Leg day, which is an odd choice because they are still sore from Tuesday.

Pause Front Squats
165x2
185x2
205x2
225x2
245x2

For time
50 Back Squats - 135
Time: 5:13

Alternate Sets
Leg Extension - 140x12, 170x12, 200x12
Hamstring Curl - 70x12, 80x12, 90x12

This was a painful leg day.  I needed some extra time to warmup as my glutes were still decently sore, freakin lunges.  I tried making bigger jumps in the pause front squats to get up to the weight quicker, sometimes I feel i waste energy at the lower weights because I do too many sets at them.  Last time I did this I got up to 235 in 6 sets, today I got a 10 pound pr in 5 sets which I feel is a good success.  The weight at 245 wasn't easy though, the second rep recruited a lot more than just my legs, my traps and all around my core had to work, almost felt like the core was going to lock up, luckily it did not.  The 50 back squats I wanted to be more of a sprint style workout, and it was fun, but sprint style leg workouts hurt like a bitch.  I was happy that I got to 25 reps before taking a break, then a set of 15 and finished off with 10, the bar was on my back for nearly 2 minutes before I set it down.  I got a feeling I'll be sore tomorrow.

The set at 245 can be seen here;

http://www.youtube.com/watch?v=ui_g96lpSEs&feature=plcp

Full Body

Third day in a row in a sense, so slightly shorter and higher reps today.

DB Travelling Lunges holding 65s - 50 total steps (broke down into 18, 14, 12, 6)

Dips (22 pounds added) - 50 reps (broke down into 15, 10, 10, 10, 5)

Kipping Pullups - 50 reps (broke down into 13, 9, 9, 9, 6, 4)

Despite the lunges being the shortest overall amount of sets, and it was 25 per leg, it was still probably the hardest of all three, it was a push just to make it to the number I got on the set sometimes.  The dips went well I paced myself the most of the pullups so none of those sets were really to failure.  Hot in the gym but good workout.

Full Body

Deborah Cordner Carson

Back in the gym for a weight workout, no fucking burpees.

Hang Squat Cleans
135x3
155x3
175x3
185x3
195x3

Alternate Sets
Floor Press
185x5
205x5
225x3(4 rep was assisted)
Chest Supported Row
140x8
170x8
180x8

Weighted Situps
35x10
45x10
55x10

Last time I did HSC I got to 195 but wobbled on the last rep and almost failed, today I wanted to match it with better form.  Well I wobbled very so slightly on the second rep this time, but then was smooth on the final.  195 is my pr for a triple in squat cleans as well, so I'm even from the hang but from this position the grip seems to be more limitting.  I haven't done floor presses in ages and wanted too again, I was happy to be able to get up to 225, and glad I got some help from a co-worker on the 4th rep....so technically not counting it.  The weighted situps again hadn't done in a bit, but was pleased I could do it with 55 pounds on my chest, which is more than last time....I have no clue why I'm so good at that exercise.

Conditioning

2012 Crossfit Games Champion for Females

You'd think watching the crossfit games live stream would inspire me to workout all weekend, nope instead turned me into a hermit.  Waking up this morning I decided to do something in my backyard that was quick but painful, sooooo 100 burpees for time, old time being 11:42

For time
100 Burpees
Time:  11:00

To be honest I'm a little disappointed in that, but it was first thing in the morning and when I did this before I was doing burpees all the time and remember typing how it feels like I could do them forever (obviously knowing I couldn't).  I kept spraying myself in the face with the hose because while it looked like it was going to rain never did when I was outside, I was hoping it would.  I watched almost all of the crossfit games this weekend, and some of my favourites did really well, Chad Mackay, the 225 pound Aussie (also pictured below) got a respectable ninth.

Full Body

I don't care if it's gay...those legs are fucking huge

Quicker full body day compared to yesterday, and much higher reps.  Legs were flipping sore so took a bit longe to warm up on the deads.

Deadlifts - 3x15......225

Incline DB Bench Press
55sx12
65sx12
75sx10

Lat Pulldowns
120x12
130x12
140x10

There are times when I feel my fitness should be higher, my numbers should be greater than what they are considering how long I've been working out with weights.  But then I remember where I started, I was weak as shit, couldn't even bench press 100 pounds and that was AFTER working out for months.  Some people can never lift a weight and walk into a gym and load 135+ on a lot of lifts and start there, I wasn't one of them.  I remember that after almost a year of working out at home I went to the gym and started with the 25s for flat DB bench press, I tried the 30s but couldn't get 10.  Today with an incline I was able to get 10 reps with the 75s, so when I put it into perspective I got nothing to complain about.  Don't ask me why I thought of this after todays workout, maybe getting 3 sets of 15 with 225 deads without straps was part of it, as that did make me happy, but maybe it's just completely random....my guess is the latter.

Full Body

Nadia Shatila

Good workout in store today.

Power Snatches (touch and go)
95x5
105x5
115x5
125x4
135x3

Alternate Sets
LB Back Squats
225x6
225x6
245x6
Bench Press
175x6
185x6
185x6

Alternate Sets
Thrusters - 3x6.......115
Weighted Pullups
25x6
35x6
35x6

This felt like a good workout today.  Last time I did tng snatches for 5 sets of 5 I got 3 reps at 125, and 2 reps at 135, today went better and despite some pressouts I did feel stronger on them.  The second set of the LB back squats were easier than the first, guess I was still warming up, so I added 20 pounds and also think I was going a bit deeper on them this time.  The thrusters got hard I was trying to keep them continuous and succeeded.  Overall really good workout.

Full Body

Incline Bench Press
115x8
135x8
145x8

Chest Supported Row
140x8
160x8
180x8

Lateral Raises
25sx8
27sx8
30sx8

Lat Pulldowns
120x8
140x8
150x8

Alternate Sets
Iso Leg Extensions - 95, 110, 110
Iso Hamstring Curl - 70, 70, 70

The sets of the isometrics were just for as long as I could, I didn't time any of them.  Everything else is pretty self explanatory.

Full Body/Conditioning

Revisited the bear complex today for a 1 time through, remembering my old pr was 185, with a failed attempt at 195

Bear Complex (1 Power Clean + Front Squat + Push Jerk + Back Squat + Rack Jerk)
135
155
175
185
195
205 (f)

12-10-8-6-4-2 reps for time
Kipping Pullups
Burpees
6:09

So that's a pr on the bear complex, 195 felt very comfortable, before the two hardest parts was getting the bar from overhead to the back of my neck without ripping off any skin, and the rack jerk.  I pretty much never do rack jerks, and it being the last movement basically guarantees that when I feel on this it'll be that portion, and that's exactly where I failed on 205, I thought I might have it but I didn't throw the bar up high enough to get underneath it, still happy with pr though.  The last part I believe I did before but couldn't find in my records, either way it was just a quick little burner to finish it off, the only part ever broken was the round of 10 and 8 pullups, the burpees....as usual just turned into slow motion.

Full Body

Stacie Tover

Another full body day, this was actually performed yesterday in the late morning.

Leg Extension - 200x50 (broken up into 12-12-11-10-5)

Hamstring Curl - 80x50 (broken up into 15-10-10-10-5)

Dips - x50 (broken up into 15-10-10-10-5)

Chest Supported Row - 130x50 (broken up into 15-10-10-10-5)

So essentially it became 5 sets of all 4 exercises, with the last one being a bit smaller.  I was pretty sore in my back after the deadlifts, which high reps of it almost always do.  I think in the end the leg extensions were the hardest, but overall it's fun to try some different stuff that takes me away from endless squats and deadlifts for my legs.

Full Body

Ful body with a heavier ish accent on it.

Sumo Deadlift (touch and go)
225x8
275x8
315x8
315x8

DB Bench Press
65sx6
75sx6
85sx5
90sx5

Wide-Grip Pullups - 10, 10, 8

I limited the sets I'd normally do on deadlifts, opting for higher reps and getting there quicker, which for me is harder.  The two sets at 315 were definately heavy, I used straps.  The last set on the db bench press was easier for 5 reps than last time which is good, I've never done the 100s for flat only decline, I wonder how many I could get, if any.  The pullups were to balance out a little, good full body routine.

Full Body

Where is this gym?

Some full body stuff that I don't do all that often in some cases.

Single Leg Leg Press
90x5
120x5
140x5
160x5
180x5

Supersets
Cable Fly - 60x10, 70x10, 70x7
Pushups - 20, 15, 10

Reverse Cable Fly - 10x10, 20x9, 6
Cable Row - 3x10......120

Alternate Sets
Reverse Grip Pushdowns - 80x12, 100x12, 110x12
DB Bicep Curls - 30sx12, 10, 9

I rarely do the leg press but wanted to trying heavy sets of 5 with one leg, I was surprised I got up to 2 plates a side as I remember that one was never good when I'd do it before.