Upper Body

Hit the trails for the first time yesterday, felt awesome but my shoes we a different colour coming back, still fun.

Decline Bench Press
185x6
185x6
205x5
205x5
225x4
225x4

Chest Supported Row
180x6
180x6
230x6
230x6
270x5
270x5

Alternate Sets
Neutral Grip Pullups - 13, 9, 6
Pushups - 30, 20, 15

A nice little mix of heavy and medium to high reps, those higher rep numbers dropped fast but I rested pretty short between sets, the bench presses felt stronger too, only getting 3 last time at 225 this time getting 4 on two sets (the first one probably could have done 5).

Conditioning

Conditioning with Eric, he designed this one.

10-9-8-7-6-5-4-3-2-1 reps of
115 Power Snatch
Pullups (some kinda kipping)

The some light core and stretching.

While we used different weights this was a killer, my forearms were exploding pretty early on and my lungs were hurting too.  I switched to 125 and 135 respectively on the last two sets, so only ones and twos, just because really.  Good solid hurt the lungs workout for 55 of each movement.

Upper Body

Legs are feeling it from Saturday, boo ya.

Incline Bench Press
115x8
135x8
155x8
175x5

Wide Grip Cable Row
100x8
120x8
140x8
160x5

Military Press
95x8
115x8
135x4

Weighted Chinups
25x8
30x8
35x5

Alternate Sets
EZ bar curls - 60x10, 70x7
French Press - 60x10, 60x8

Good solid workout, I don't do much strict overhead pressing because of partly my elbow and other part it's not really a big weakness of mine, today my elbow felt nothing anyways. 

Legs mostly

Prowler again, my god no wonder my clients hate this device.

Prowler, walking (1 set equals two trips across gym)
90x1 sets
180x1 sets
270x1 set
315x1 set

Superset
Back Squats (just below parallel) - 135x6, 155x6, 185x6
Box Jumps - 3x6 at roughly 37 inches

3 minute total plank

I cannot express how much the prowler hurts, this time I did walking prowler and my god does it hurt, my legs just fire up and the pump you get is ridiculous I could hardly squat the empty bar afterwards because they were so swollen.  I took a mini break when I got to the one end, more making each two feel like two.  The 270, what nearly killed me last time was hard, but because of the break at either end I added another 45 to make it 315, that one was horribly painful, each trip felt like I wasn't going to make it.  The back squats was mainly to test it out, first time back squatting since my injury, all sets were pretty light, although the prowler made them feel heavier.  Pairing them with box jumps is a fun pairing, the box I think is around 37 inches, it's the highest one the gym has.  I suck at planks, but was informed they help with spine health, so I can't hate them and there variations.  Great workout!

Upper Body

Alternate Sets
Hammer Strength Incline Bench Press
90x8
140x8
160x8
180x8
Cable Row
60x8
70x8
80x8
90x5

12-10-8-6-4-2 reps for time
Handstand Pushups
Wide-Grip Pullups
Time - 10:10

Alternate Sets
Tricep extention machine - 3x10....105
Bicep Curl Machine - 3x10....60 (10, 10, 8)

The cable row was on a different one then what I used before, the weights were different.  The timed thing I did was cool, the pullups were a bit easier than the handstand pushups, but those were always hard for me, good workout.  The machines at the end were just for fun.

Leg Conditioning

Eric and a fellow female trainer wanted to try the prowler, the death device, it lived up to it's name.

Prowler, fast (1 set equals 2 trips across gym)
90x1 set
90x1 set
180x1 set
270x1 set (I almost died here)
135x1 set dragging backwards with trx bands

Overhead Squat Practise
worked up to 3 sets of 5 with 65, felt smooth, also did some hang squat snatches.

That set at 270 nearly killed me, my legs locked up something fierce, I fell over afterwards and needed some time to recover.  The set at 135 dragged backwards was all legs, breathing was fine but damn my legs had nothing to give, for something so simple it just kills you.  With the overhead squats it was again my wrist that slowed me down, I may need to wear straps or keep working on it but I'm still glad it wasn't any issue with flexibility.

Upper Body

I don't think I'd normally be sore after that workout, 50 deadlifts at 115 may sound like a lot, but nothing I haven't done, maybe not in a while though.  But my erector spinae and quads are pretty sore, gladly lower back is fine.

Alternate sets
Incline Bench Press
115x8
135x8
155x8
175x5

Single Arm DB Row
65x8
75x8
80x8
85x8

5 Rounds for time
10 Pullups
20 Pushups
Time: 10:11

Alternate Sets
Overhead Tricep Extensions
Cable Curls
Don't remember weight on this pairing

I am happy with the bench press, that's two reps up from last time, and I was distracted as someone was trying to talk to me too.  I also really focus on strict form on the rows.  I liked the pullup/pushup thing, I've done it many times in the past, and while my fastest time is under 10 minutes that's fresh, last time I did it I did something almost identical to what i did today and was 20 seconds faster this time, nice!  Good upper workout, and while my back feels back to normal I was advised to take however long it took for the pain to disappear and double that for my actual healing time.  I think I'll listen this time, so one more weak of being careful.

Conditioning

Tried 13.2, just over a week after slipping a disk in my back, and man was it ever a wake up call.  My score was horrible, 140 reps total, it was pure breathing for me, I went way to fast out of the gate my body just shut down.  I need to get used to doing conditioning again, a year ago my score would be way higher I'd imagine.  But I am posting this anyways because I have to increase this weakness of mine, moving the weights I can move is fun but less so when people who are weaker then me can beat my score in workouts like this.

13.2
AMRAP in 10 minutes
5 Shoulder to Overhead - 115
10 Deadlifts
15 Box Jumps - 24 inches
Score - 140 reps

Walking Prowler (1 set equals 2 trips across gym)
90x1 set
135x1 set
180x1
180x1

The box jumps is what killed me, I went too fast as you can see in the video and once my quads stopped working I never recovered.  The prowler in my opinion is harder when you have to walk, a long break was taken after the WOD as I helped Eric too, but they hurt pretty good.  Time to get in shape again, and I know I can do it without losing strength either.

http://www.youtube.com/watch?v=Lij5-TegyFA&list=UUY76daDPRwJx9guouwnll4A&index=1

Upper Pull

High to Low Chest Supported Row
180x8
210x8
230x7
230x6

25 Rock Climbing Pullups
25 Neutral Grip Pullups

Face Pulls
42.5x12
50x12
57.5x12

TRX Curls - 10, 10, 8

Rock climbing pullups are a cool feature this gym has, it's basically what you'd see at an indoor rock climbing centre it was different, they hurt my fingers a lot I only got 8 before I dropped off.  Liked it though!

Upper Push

Injury update is simple, the fall had me slip a disk in my back.  It was pretty sore last week but feels much better today, not healed but better.  My workouts will have to be slightly altered.

Hammer Strength Bench Press
90x8
140x8
160x7
160x6

Dips - 75 reps (7 sets of 10 and one set of 5)

Machine Chest Flies
150x12
165x12
180x12

Pushdowns - 70x10, 10, 8

Upper Body and injury

I managed a decent upper body workout yesterday, only to have a little accident happen this morning.

Incline DB Bench Press
60sx6
70sx6
80sx5
85sx5
90sx3 (i think)

Decline Bench Press
185x5
185x5
205x5
205x4 (would have attempted 5 if I had spotter)

DB Shoulder Press
50sx6
55sx6
60sx5

Then some stretching.  Felt decent and ready for the open, the first workout isn't up my alley but whatever I could still try.  Then this morning, while helping an older neighbour check something on his roof (I went up so he didn't half too) I slipped and fall off, landing right on my back, or more my one glute.  While I landed on some snow, the impact was pretty jarring and at first I didn't even think I could stand.  I managed to get up to my feet on my own, but my back is kind of messed up, the pop sound I heard may have been my spine or the impact, not entirely sure.  Right now typing this it's kind of uncomfortable to walk or sit for too long.  My back feels like a spasm, so while it hurts it's nothing serious, I'm getting checked out tomorrow to make sure nothing is broken but I don't think anything is.  The anger part comes from this preventing me from doing the open, well the first wod atleast.  I hope it heels quickly and I can do the rest of them, but not this one.  Ah well shit happens, hoping to a quick recovery.

Full Body

Chest Supported Row
180x8
230x7
230x7
230x7

Fat Man Wide-Grip Pullups - 8, 8, 8, 7

Box Jumps - 3x10 at highest box they have

Legs Elevated Situps - 20, 15, 12

100 Russian Twists with 25 lb plate (50 per side)

Fat man pullups are cool, really tax those forearms more, the only difference from regular pullups is the bar you hold is really thick.  The box jumps felt high and the 3 sets of 10 was hard but not overly.  I was more focussed on power so I didn't fully stand up.  I think the cause of my back pain could be related to the almost no ab work I do, so I have to try and keep that up at the end of a few workouts.

Full Body

I bought some new shoes, proper weightlifting shoes, or olympic lifting shoes.  I have heard people say that make a big difference on the two lifts.  Today I broke them out for the first time and tested out some squats.

Front Squats
135x5
165x5
185x5
205x5
225x4

Overheard Squats
45x5
45x5
45x6
65x5
85x3

100 Pushups

Wow what a difference the shoes made.  I couldn't even overhead squat an empty bar without my heels elevated by a bumper plate, and adding weight was not going to happen.  Today the bar fell effortless, I was warmed up from the front squats but everytime in the past I attempted overhead squats I really warmed up.  I even added weight, the 65 felt pretty easy too and the only reason I stopped at 3 reps at 85 was because of my wrists, they'll just need to get used to such an awkward grip.  It's a poor leg developer do to the light weight, but it's a good mobility exercise and very popular crossfit move, plus it just looks cool.  With proper and consistent training I should be able to get to 100 pounds in no time.  The front squats were good but shit that 4th rep on the last set hurt like a bitch, I thought my ass was going to explode.  I have been having some glute and lower back stiffness lately, it's getting a little unnerving so I may rest it a bit incase the open requires it, which it almost for sure will.  Pushups were for fun.

Upper Body

I needed a few days to recover from that last cycle, so I took the last two off, it was needed even though I still feel my back a bit, today was only upper body.

Incline DB Bench Press
60sx6
70sx6
80sx6
85sx6
85sx4

Bench Press
135x6
175x5
185x4
185x4

Pec Dec
100x10
130x10
140x10

Barbell Curls (ez) - 60x10, 70x10, 80x7

I was happy with how those incline db bench press went I felt stronger on them today, sapped out my strength for the barbell one 185 felt more like 205.  Good workout!