Pulling

Camille Beblanc-Bazinet

Pulling day

Weighted Pullups - 5x5.......55 on all sets

Sumo Deadlifts - 10, 10, 10, 10, 10.........135, 185, 225, 245, 255

Cabe Row - 150 (10, 8, 8, 7, 7)

Single Leg Swiss Ball Hamstring Curl - 3x10.......bw
R-Band Curls - 3x10......black band

Seems kind of short but it was a tough day.  The pullups were really close, last time I used a 50, got all the reps so went up, today again I got all the reps with good form but it wasn't easy.  The deadlifts were without question the hardest part, high rep deadlifts can be just as hard as high rep squats, I was happy I was able do to 255 for 10 reps though.  The cable row went well, and after that had time for some quick hamstring and bicep isolation movements, good workout.....high rep deadlifts suck.

Pushing

Annie Thorisdottir

No legs yesterday, but pushing day was in store, a couple pr's too.

Rack Bench Press - 3, 3, 3, 3, 3..........205, 225, 245, 265, 275(2)

Incline DB Bench Press - 70s(5), 75s(5, 5, 5, 5)

6 Rounds for time
3 Handstand Pushups
10 Pushups
Time: 8:41

Overhead Tricep Extension - 90 (8, 6, 6)
DB Incline Flies - 35s (10, 8, 8)

First, last time I went heavy on rack bench press, when 265 came around I only got 2, today I got 3.  On 275 I only got 1, today I got 2, I tried the third my arms didn`t let me, so nice progression there.  The incline bench I had to use was the one I don`t like, it`s steeper than what I usually use to the weights were a tad less, not too bad though.  Last time I did part 3 I got 12:28, yikes that`s one heck of an improvement.  I figured I`d be just a bit faster on this one, due to forgetfullness I haven`t done handstand pushups a whole lot lately so I wasn`t sure how this would go.  For me they start off great then drop like a rocket, today was no exception but I moved fast.  I`ve been visiting more old routines lately and have loved my improved time, shows the program I am on is actually working for me.

Conditioning

You better know

Conditioning, and I am feeling really good about this workout.  Inspired my Mikko Salo's latest crossfit video.

10 Rounds, each for time
Around the Block Run - just under 400 metres
Rest 2 minutes between rounds
Times
1:11
1:17
1:17
1:17
1:19
1:18
1:22
1:24
1:20

Son of a bitch, that was not easy at all.  Long time ago I did a workout similar, it was 5 rounds intead of 10, but 400 metre run instead of just under it, nevertheless back then it destroyed me I wanted so badly to quit after the 3rd or 4th round, I finished but was completely wiped.  Back then, almost exactly 2 years ago, I rested 2:30 seconds between also, was 10 pounds lighter, and finished the 5 rounds in a total time of 6:39.  Today, with 30 seconds less rest, at 5 rounds I was at 6:21, less metres, but less rest so who knows, but it's also worth noting that the last 5 rounds totalled 6:44, again less metres, but also less rest and AFTER 5 rounds, that sounds better.  Either way I am pleased I hadn't intended on doing 10 rounds when the workout started but felt good so decided to keep going, at 7 rounds I could hardly stand during the rest periods (which by the end were not long enough) but thought I'd gone that far so I might as well keep going to 10.  Tough workout, but very pleased with result, I will be skipping my next leg day to let my hip heal.

Side note, I did around the block run before in the winter with burpees, and then listed it as just over 400 metres, but the burpees were done in my backyard so I had to run farther, today the runs started and ended on the road.

Stretching

Stretching day, hip still sore if it's not any better by Wednesday I will skip my leg day because I want the issue to go away.

Back
Hanging Bar Lat stretch - 2x30 seconds
Cable Row Loaded Stretch - 2x30 seconds

Chest/Shoulders
Bar Bent Arm Chest stretch - 2x30 seconds
Skipping Rope Rotations - 2x10 reps

IT Band
Pigeon - 2x30 seconds

Groin
Seated Feet together - 2x30 seconds
Iso Side Lunge - 4x15 seconds

Hip Flexor/Quad
Modified Lunge with back knee flexed - 2x30 seconds
Runners Stretch - 2x30 seconds
Knee Flex on apparatus - 2x30 seconds

Abs/Hips
Lying Prone Advanced - 2x30 seconds

Hamstring
BO soft knees - 2x30 seconds
Seated Straight Leg

Calves
Seated Loaded Stretch - 2x30 seconds
Standing Loaded Stretch - 2x30 seconds

With a little extra work on my hip at the end, more or less this was the same as last day, I realize these days are important to avoid further issues.  I read before that lifters with long limbs are more prone to injuries, lucky me.

Pulling

Pulling day.

Wide Neutral Grip Cable Row - 5, 5, 5, 5, 5........120, 130, 140, 150, 160

Romanian Deadlifts - 6, 6, 6, 6, 6...........135, 185, 205, 205, 205

For time
10-9-8-7-6-5-4-3-2-1 reps of kipping pullups, between every set perform 8 inverted rows
So you perform 10 kipping pullups then 8 inverted rows, 9 kipping pullups then 8 inverted rows, all the way to 1 kipping pullup while the rows stay at 8.
Time: 10:31

Swiss Ball Hamstring Curl - BWx50
Incline Curls - 25sx30

Last time I did the wide neutral rows I couldn't fully pull in 160, today actually felt like I could have done 170, felt strong on that one.  The RDL's went well too, I am making sure I progress slowly on them, next time I will go to 225.  Part 3 is a revisited routine, last time I did this in 13:45, so over 3 minute improvement which is very nice.  I have been enjoying doing old routines as of late, they have all been nice improvements so it shows I am not wasting my time in the gym I am still progressing nicely.  The girls in the picture are cute, but it's what's written on there arms as to why I posted the picture......does anyone believe that?

Pushing

Adrian Bozman

Pushing day, more strength focussed this day.

Military Press - 135 (4, 4, 4, 4, 3)

DB Piston Bench Press - 5, 5, 5, 5, 5..........60s, 65s, 70s, 75s, 80s

Decline Bench Press - 185(5), 205(5), 225(3, 3), 185(6)

Pushups - 3xmax reps.........34, 18, 17

Drop Sets
Pushdowns - 120 to 60........8-10, 6-7
Machine Flies - 100-50..........6-6, 4-5

Felt weaker on the first part, the military presses, but overall it wasn't too bad to get a total of 19 reps with 135, next time I will shoot for 20.  I am very pleased the piston presses, it's the first time I have been allowed to use dumbbells for bench press again, my wrist felt it ever so slightly bringing them into position but was pain free during, pleased I was able to do that exercise with the 80s too.  Decline went well too, I was nervous on the second set of 225, this workout was done early in the morning and there was no one to spot me, if I got pinned I'd be in trouble, the 3 reps went ok though, had I had the option of a spot my last set would have been at 225 also not 185.  Overall very good workout.

Legs

Tony Budding

Leg day, had be to wary of my hip, no worse but doesnt seem to be better either, just had to alter an exercise.

Bulgarian Split Squats - 3, 3, 3, 3, 3......135, 145, 155, 165, 175

Back Squats (to bench, parallelish) - 10, 10, 10, 10......135, 155, 185, 205

For time
50 Back Squats (to bench) - 225
Time 12:18

Single Leg-Leg Press - 3x6.........90

Leg Extension - 200x50
Calf Raises - 260x50

A good leg day, the heaviest I have gone on the bulgarian split squats is 165, 175 was very heavy today, but all reps completed with good form.  The back squats for 10 reps was more to test out my hip, not going all the way down like I am used to and it actually felt pretty good.  When I got to part 3 I hadn't decided what I was going to do yet, I was just going to set a timer and start squatting.  Back squats heavy has always made me nervous as that's the main exercise that I've heard my back on, plus I wanted to be careful with my hip, both were fine during this portion.  225 is no longer heavy for me on back squats when I only go to parallel, so it was ok to do (not heavy in the sense that it's not near my max).  I call this a heavy metcon....so I am forced to take slightly longer than usual breaks unless I want to only be doing singles, most were sets of 5 or 6.  Good workout overall although I wish my hip would heal.