R14D37 – Basic Lifts, Basic Weights

Category: Crossfit WOD Type Workouts

simpolebeautyMy mantra for this cycle has been to keep things simple. I have tended to stick with Deadlifts, Cleans, Clean and Press, Bench Press and Squats. With the occasional treadmill jog thrown in for good measure.

Wednesday, 10/15/2014 55 Bench and pullups 180 reps
Thursday, 10/16/2014 56 Squat both types 100 reps up to 185 9nly
Friday, 10/17/2014 57 Shoulder day – Raises, press etc.
Saturday, 10/18/2014 58 Cardio walking
Sunday, 10/19/2014 58 off
Monday, 10/20/2014 59 DL and Pullups Up to 185 and 80 pullups

I feel like I am in a groove of sorts and my diet seems to be on point as I am slowly retreating from my 274lb high point and am down to 259 at last count. I am trying to get back into keto to get the weightloss to speed up a touch but I am finding it hard with the milk I drink. I think I am going to have to give the nightly glass of milk a skip and try to stick with water for a few weeks and see what happens.

I have been using the new squat rack and for the first time in a long time I squatted 185 last week. My plan is to get up to 305 and no further, I am not in the kind of mindframe where I need a 400 or 500lb squat any more. I think having a 400lb bench a 300lb squat and a 300lb DL would be fine and would give me an even 1000lb total. At my age and history, I think that’s a reasonable goal.

It’s also time to plan for the winter. With the new rack in place this winter should be better than last especially since the pullup bar across the top of the rack is really handy, high enough for pullups not so high that I hit my head… I will need to figure out what to do for the next round, and I would not be averse to bringing back some DVD work for the winter. I can probably compact my heavier lifts into 4 days and spare 2 days for mobility / bootcamp type DVD work and cardio. It’s definitely something to think about.


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R14D31 – So Much For That. Calf (again).

Category: Crossfit WOD Type Workouts, Injuries

AmStaff TP006D Power Rack-WebThe calf strain is back but strangely this time it’s perfectly fine after I walk for a couple of minutes. It’s excruciatingly painful when I don’t and it came about after my workout 3 days ago where I did power cleans and pullups. I managed 85 of each but I guess I didn’t warm up properly because my calf was very bad the next day. So I am back to hobbling around and having to work around an injury that it an impediment to almost all of my workouts.
The following few days will look like this:
DL and pullups
Squat both types
Chest and pullups
Clean and dips
Shoulder day
But the big news is that I finally took delivery of and assembled the power rack pictured above. It’s pretty sturdy, the chinups are high enough that I don’t have to bend my legs that much and it came with lots of bar rests. It was on sale from $800 down to $229 so I really couldn’t resist. So now we have the treadmill back in use, a new squat / power rack for the winter so I can do heavy squats so I am pretty happy. All that I need to do now is replace the old projection HD TV with a new flat screen to get a bit of space back and the room will be much better. Except for the mirrors and the floor which is for some reason raising up into bubbles under the foam. I hate that foam.

I am toying with the idea of going back to another 30WOD stretch, it’s day 31 today and I could hypothetically do it today. I really enjoyed the variety and although my DUs are not going to happen with my calf strain, I think it would be great to do that again. Today, for reference, at Crossfit ARK is this:
Overhead Squat (5-5-5)
Metcon (AMRAP – Reps)
8 Alternating Tabata Rounds of each
Walking Lunges


score total reps

Even if I don’t actually do the 30WOD again, I think I will just make it a habit to check the site and see if it is something I can adapt. For example, I could use overhead squat practice since it’s as bad as my DUs if not worse. Maybe I will throw in some OHS with my DL and chinups for today.

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R14D23 – Stress Test Passed

Category: Crossfit WOD Type Workouts

Baby_SquatI have been taking it deliberately easy on my calf for quite some time now. As of Saturday it was 17 days since the injury and after the treadmill guy replaced the motor the treadmill was once again up for grabs. So Saturday and Sunday I decided to do some stress testing. Saturday was mostly just walking at various predictably slow speeds, and Sunday was more of a jog/walk to see if my leg held up after Saturday and to see if it would take the strain. It went OK, I didn’t have any soreness next day and the pain seems to be staying away. Next test will be an Insanity DVD but with at least 5 minutes walking on the treadmill beforehand to warm up my poor gargantuan calves.

So not much to report since I took Friday off. Yesterday I did bench and dips again looking something like this:

@135 – 5×10
@185 – 4×10
@225 – 7×7

I wanted to go up to 275 but my shoulder was a little tenser, probably from spotting last week so I let it be. That was almost 140 reps anyway so…

I have to do some low squats this week in addition to my heavy DL day and Clean with Snatch or C&P day.

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R14D18 – Up The Reps And Treadmill Guy

Category: Crossfit WOD Type Workouts
Tuesday, 09/30/2014 43 DL up to 185 for reps
Wednesday, 10/01/2014 44 Bench and Dips at 135 for 200 reps
Thursday, 10/02/2014 45 PC and Psnatch at 95 for 100 reps


It’s not a surprise that I am enjoying the lighter weights and higher reps. It gives a great pump, you know you are not risking injury and the workout doesn’t make your head explode. That said, I am still sidelined somewhat with my calf. It has been 2 weeks and 2 days since I did it and I didn’t make the mistake of trying to stress it after only 10 days like last time. But now I am thinking that I need a way to get back into the cardio work without risking injury. I think the secret may be in walking. Just like when I actually do go for a “run” (and yes, I am using that term very loosely) I find that unless I walk for AT LEAST 5 minutes beforehand, I get the worst shin splints. I think the same should apply for Insanity, that I should be walking at least 5 minutes first. The great news is that after about a month of waiting, the treadmill guy is finally coming tomorrow to replace the motor in the treadmill. I am not sure when exactly it went out  but I am guessing it was around Sept 1st. The great news is that the weather is starting to close in a little, and walking outside is just too much of a pain with clothes and so on. Much better to walk in my underwear on the treadmill with bare feet watching The Inbetweeners or something equally as inane. It’s not before time either, since today the WOD officially is:

Metcon (Time)

3 Rounds For Time

800m run
50 Sit-ups
25 Deadlifts @ 135#/95#

Now I won’t be doing it obviously I have my 50 / 50 Power Clean and Power Snatch workout to do but if I want to get back to the published WODs I will have to get my leg back in to shape.

Yesterday, for the sake of detail was bench and close grip with dips.

Bench / Close Grip / Dips


For a total of 242 reps.

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R14D15 – Held Back / Frustrated

Category: Crossfit WOD Type Workouts

MaroneyMemeTopI have a lot to be frustrated about at the moment.

However, I can’t let it distract me from my goals of constant improvement. I can only learn from my mistakes, and be happy that at least it’s not a repetition of a past error.

On the physical side of things I am frustrated also by my calf taking so long to heal. After coaching on Wednesday it was very sore, worse that when I did it but by Friday morning it felt almost better. It’s seemingly toying with my emotional stability but I won’t be rushed into working it since last time I did that it was 10 days after the injury and I re-injured it again. So I have been very careful, my cleaning has been restricted to shoulder pulls and leg drive but no toes finish which is difficult. The deadlifts seem to be OK, and of course I can still do pullups and bench with no problem. It’s just walking that hurts. I have tried a bit of everything, wrapping it at gym seemed to help and heat pad at home is a constant. It’s a real pain of an injury though and even though I don’t do a lot of cardio, I was supposed to be getting back into it especially since I am participating in the weight loss competition at work. I am however increasing my pullups, the 12 lbs I have lost already is a big bonus in that department and I am back to being able to do at least some sets of 10 now. My most recent pullups workout was with deadlifts and I broke it out like this (DL then PU).

3-3-5-10-7-10-10-10-7-5-5-5-7-5-3-5  = 100 reps of each

I had done the same thing a few days earlier at 135lbs for Power cleans and pullups which was also a great workout. My latest bench workout was with 135lbs also and was 15 reps with 10 reps of close grip right after for 10 rounds. That is a total of 250 reps. You may be wondering why the weights are so low, well, I spent a lot of the summer building up my strength and size from when I was off with my surgery and although it’s a long time ago now, the effects had lingered. Once my strength was back where I wanted it I realized that I had gained a not insignificant amount of weight. That weight needs to come off and so I am working the muscle I have to keep it active while trying to increase my cardiac output and lengthen my workouts a little. That is how you burn fat not muscle, too much stress on the muscles and the body will start to break down the fibre for fuel. It’s probably going to take until Christmas but I need to get back under 240 and then set my sights on 230 again. Just to finish the workouts recently I also did a Deadlift and Power cleans. If you haven’t noticed, my front squat work hasn’t yet made me able to do squat cleans…

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R14D9 – Interrupted

Category: Crossfit WOD Type Workouts, Injuries

kbswingyMy calf has been bad enough that I spent all weekend heating it an staying off it. It’s insanely painful to walk on and even now, a week later it is still painful enough that I am limping. I tried foam rolling, heat, ice, you name it, apart from chiropractic (obviously). I was not going to allow it to derail me completely so for the last few workouts there has been no cardio and very little in the way of warmups. Thursday and Saturday were taken off to try and rest both due to work calls and the calf issue. Friday I did bench and dips however coaching really made my leg sore which was when I decided to try and stay off it. Sunday I did my Healvy Oly day since deadlifts and power cleans didn’t seem to hurt at all. I stuck with 135 and managed I think around 75 reps total. Monday I did pullups only since I felt like I had been neglecting them. A simple round of 100 in sets of 3 5 7 and 10. Today is Tuesday and tonight is supposed to be cardio so I don’t really know what to do. I think maybe kettlebells since I know my heart will be racing and my calf should really not be involved so much. So KB swings it is! If you are wondering what I do for my KB workouts, it’s still similar to the Man Maker or RKC that I used to do. I found that when doing sets of 5 I was more likely to keep proper form and focus doing 3-3-4-5 as a set instead of 1-2-3-4-5. So when I do 5 sets of 5 that is what I do. Clean and press 3-3-4-5 with 20 swings in between each set. I would usually do the same amount of pullups as C&P but since I did pullups yesterday I will go with swings instead. Once finished with the C&P plus swings I will probably then do a pyramid set of swings something like 20-30-40-30-20 which will either make my head or spine explode.

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R14D5 – Injured Calf (strain) Part 3!

Category: DVD Days P90X to Tapout XT

injured calfDoing Insanity Plyo Cardio on Tuesday I got a slight strain on my right calf. It’s the same thing I got last time and once again was during an Insanity workout. I don’t think it’s due to lack of warmup but the rigors of those particular workouts mean it’s always better to protect yourself by getting everything warm before you start. Especially like me when you have known issues with calves and shin splints. I probably will never learn, but there you go.

So I took yesterday off, and today it looks like I am supposed to be doing another heavy OL day but I think I may stick with a longer bench and dips day and stay off my leg.

It hurts. A lot.

That’s not my injured calf, by the way…

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R14 – It’s COW Time

Category: Crossfit WOD Type Workouts, DVD Days P90X to Tapout XT, Gym / Weighlifting Workouts, Gymnastics / Bootcamp, Olympic Lifts, Planning

belgian blueCardio, Oly Lifting and WODs. That is the nature of the next 3 months or so. I also have to take into consideration that there is winter weather on the way and I will not be able to stay in the garage much longer. My program will be mostly what I outilened a few days ago which looks a little like this…

I have been conscious of keeping a heavy bench day in there and also room for some specific bicep work that I can incorporate into the WOD. The light Oly / WOD days can also be bootcamp days since they are not too heavy on weights but provide enough muscular work to not be considered just cardio. The only issue I have is that I really want to increase my pullups again and as my weight falls (4lbs off this week! woohoo!) they will get easier but only with practice. I have already done day 1 and 2 of the program with Heavy DL work on Monday and Heavy bench for reps on Tuesday.

That’s a Belgian Blue BTW, not a steroid or GMO bull…

1. Heavy Oly DL Clean
2. WOD Reg WOD jumps and pullups or bench
3. Cardio DVD Insanity
4. WOD / Light Day Bodyweight WOD
5. Off
6. Heavy Oly Clean Squat
7. WOD oddball WOD stuff pullups wqllball rope
8. Cardio Insanity or MMA
9. Light Oly / WOD Snatch c&P biceps
10 Off


Monday in fact was the first time in ages that I have worked DL reps with 185. I am not sure when the last time was but this day was a full 75 rep workout which I am pretty sure is unheard of. Tuesday I did a similar thing with bench, using 225 as the working weight and managing just over 75 reps in sets of 10. That means today is cardio day and with a buffet of choices from P90X Plyo to P90X3 Accelerator to Insanity Pure Cardio and Insanity Asylum or T25 Alpah, Beta, Gamma. The worst thing is that I just can’t remember what they are all like so I can’t really make an informed choice. I will have to document them and try to make a chart of the differences. Since I have George St Pierre Rushfit (which I recall being awful) and TapoutXT and some kettlebell workouts a handy reference sheet would be good. If you already have one, please let me know.


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The Diet Pop (Soda) Issue

Category: Nutrition

MHP-Dangers-of-Diet-SodaIt should be self evident that diet pop is bad. Read the label, and  you should be able to recognize about as many ingredients as you could in antifreeze.

Drink water, half water half juice, milk if you can tolerate it but stay away from chemicals. Even though there is no DEFINITIVE PROOF, look at the people drinking diet pop and ask yourself if they should be your role model. Keep it simple, keep it natural and if it has more than one ingredient, leave it alone.




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30WOD Day 39 / 30 Workouts – Do What You Hate

Category: Crossfit WOD Type Workouts

OHS I WILLIn a kind of weird anti-celebration I decided that for my final day of WODs I would do something that I have avoided the whole 39 days. I read an article the other day entitled “How To Suck At Crossfit” and one of the things that I feel must be very common was the notion of cherry picking workouts, or intentionally not going to the box on the days when you see there is a workout that you don’t like. I just googled the article and now find that it was probably plagiarised by someone. The basics are this:

1. Train for a marathon.
2. Cherry-pick your workouts.
3. Under-eat/don’t fuel properly.
4. Don’t give yourself time to recover.
5. Take your lifts personally.
6. Compare yourself to everyone else.

These are all things that I talk to my girls about at gymnastics and I have to say that I am guilty of a whole slew of these with the obvious exception of the marathon because I am not a COMPLETE IDIOT. The whole marathon as a goal for people on weightloss journeys is a whole other topic that makes me angry but that is an aside.

The point here is that I did, to a very small extent, avoid doing some of the things I didn’t want to this 30 workouts. I did not skip the Double Unders even though at the start I had never done more than 1 DU in a row and now I can chalk up 3 in a row to my name. Other than DU’s there were 2 other things that I would never do. Front Squats and Overhead Squats. Maybe it’s just how my shoulders and upper torso are built or currently function but I find the FS very very difficult, my arms are big enough that they interfere with my rack position (although I did read an article on how this is avoidable recently) and for OHS my shoulder and back flexibility are prohibitive. In fact, until today I had NEVER successfully done any OHS with my Olympic bar, it just didn’t feel possible. Whenever I tried, I would lose my balance, I would tip forware due to my lack of shoulder flexibility and I would not be able to go more than a couple of inches down (no joke!).

So, like I said, as a celebration for completing 30 WODs I thought I would finally train the things that I hate the most. So I took all the weight off the bar, and proceeded to do FS and OHS, 3 then 5 then 7 reps in groups of 5. By the end I had done 75 reps of each and at one point I had actually almost been able to get down to parallel with the OHS. The FS was not too bad, once my wrists were warm and flexible but the bar was not heavy enough to push down onto my deltoids. That is an easy fix, I can’t FS 135 yet but I bet if I put 95lbs up I would have that resting in rack just fine. I know that when I clean with any weight I do get a proper rack position, just that I can’t prevent myself from tipping when I squat. That tipping is fixed by better lower torso flexibility that enables you to get the weight over your heels even when you are in front with the bar. As I got warmer, the FS got a lot easier. As for the OHS, knowing a big part of the trick is the hand width I was still getting very painful cramping up my mid back from the arch that was developing under the strain. As my shoulder flexibility improved it was easier but even with the bar far behind me, I could feel that my lack of arch was really hindering me. That is the good news though since I now know that if I can work on that arch a little and get my mid back to move some, I should get better. I am not really sure what would happen with 95lbs up there, but since I can power snatch at least that much I know I can practice.

So there you have it, 30 WODs in 39 days. What is next I haven’t quite decided since I did the T25 Speed 1.0 workout with Shaun T the other day as my cardio workout and remembered how much I need that kind of work in my life. My last post addressed what I think I should do, and I think it’s appropriate that I don’t abandon the WODs.

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