Crossfit WOD Type Workouts – Page 8 – Something Beats Nothing Every Time

30WOD Day 2 – Out of my comfort zone.

Yesterday went OK, the toes to bar were harder than I thought but once I had done one set they got easier. I recall this being a lot easier back when I was still 230lbs, now I am flirting with 255 and my physiological systems are not happy. That’s why I am pushing a little harder towards HIIT right now and distancing myself from my bulk and strength cycle that I was on during spring and early summer. I probably am a couple of months off, timing wise, I should be cutting during early spring but not to worry, it will still happen.

Today is a little more challenging to complete since I don’t have a rower or a partner, however running will have to suffice. I have to admit also that not knowing what I am going to be doing ahead of time is challenging to me, a little annoying and it grates on my slightly OCD side.

Metcon (Time)
PARTNER WOD

Alternate partners each round until each partner has completed 5 rounds each

500m row

25 Push-ups

30 min cap

So basically it’s going to be a 2k run (I have a 400m circuit I will use) and 125 pushups. Pretty basic and simple but I haven’t really run anywhere since Cuba at the start of the year on the beach so my calves and shins may not be thanking me tomorrow.

The alternative would be what?

Yesterday was jumps and shoulders and abs so really no strength component to speak of. That would mean I could do any one of the 6 days from the R12 list. However, since I am striving to stick to HIIT and to give my body a bit of a shock I am going to go with the running and pushups. I just hope I can make the 30 minute cutoff…

How do I feel? Well, the last few days have looked like this:

Saturday, 08/02/2014	57	Chest only 200 reps timed.	70%
Sunday, 08/03/2014	58	Oly lift Full Monty @95 240 reps	70%
Monday, 08/04/2014	59	Pullups and dips and curls	70%
Tuesday, 08/05/2014	59	off	69%
Wednesday, 08/06/2014	60	30WOD 1 box jumps wallball T2B	70%
Thursday, 08/07/2014	61	30WOD 2 Running and pushups	70%

So to be honest I am kind of sore everywhere but not too sore anywhere. At least at this point I am well balanced in my workout since coming back from Cuba last week and my 7 days rest that try to get in once a year. Catching up is never fun, but kind of an enjoyable necessity once you are into it. As far as weight goes, I lost about 7lbs in Cuba but I am once again filled with glycogen so I would guess my weight is 257 or thereabouts. I would like to get back to the 230-240 area sooner rather than later, and I think this HIIT will be the most efficient way.

30WOD Time – R12 REMIX

I gave up my Crossfit membership, mostly by default I suppose I just hadn’t been there to make use of it. That said, I think I am going to shake things up a bit with my workouts and try to do 30 days of WODs. Actually, I should call the gym and make sure they didn’t auto renew me…

I think it’s about time that I did something that I can actually track on here. It’s been a long time since I actually followed a prescribed workout system and that didn’t even go so well because I was so used to being off plan so to speak. In fact, R12 lasted exactly 2 days and if that’s not a massive failure then I don’t know what is.

R12, as you will recall, was supposed to look like this:

Bench and ring dips (HEAVY)
Deadlifts and sprints / laps (LIGHT)
Cleans and Squats (HEAVY)
Press and KB swings (LIGHT)
Pullups and 95lb Deadlifts / cleans / clean and press
Cardio / Yoga / MMA workout
Off

However I was blinded by my quasi-resolution to work out with the girls at gym and that simple thought completely derailed me. What I really need is to commit to something. Anything. Because like I always tell my kids…

Now I have to admit I like the look of R12, so much so that instead of choosing between the Crossfit Ark WOD and the typically significantly harder Crossfit.com WOD I think I will make my choice based on R12 or Crossfit Ark WOD. I know there will be WODs that I just won’t want to do or may not be able to do effectively and that’s when the R12 can come to the rescue. The problem I have with WODs typically is that they are not a complete system of workouts when done as a daily routine. I have gone over it before so I don’t need to rehash it but basically as a daily workout, the WODs can be woefully insufficient as a balanced system. That is where having a structured, balanced system in place can help out. When the WODs for the week don’t add up to a single movement of chest press or curling movement, the traditional system can fill that gap. If you think that I am inaccurate in my assessment, just check out the follow up I did with an example of that week’s WODS.Â

So, just like day 1 of when this all began back in June of 2009 I am jumping in on a whim and I am going to stick it out and see how I feel. My plan is to do the WOD that is posted for the affiliate I was a member at here in Aurora, Crossfit Ark, but I may make it easier on myself and make a choice between that and whatever they post over at Crossfit.com. The Crossfit.com workouts are Â however so I will probably just stick to the Ark.

Day 1 of 30WOD

Metcon (AMRAP – Reps)
5 Rounds of

1 min of DU
1 min rest
Metcon (AMRAP – Rounds and Reps)
RX’D

14 min AMRAP

20 Box Jumps @ 24″/20″
15 Wallballs @ 20#/14#
10 T2B

Since I can’t actually do double unders it will be 15 minutes of DU practice.

Hitting My Stride – Finally

I think I am finally finding a way to satisfy my cravings for certain workout types and managing to put to bed my fear that my intensity and time are lacking. So far I have managed to integrate HIIT rope work with each workout, I have started to get back into kettlebell workouts and I am testing my bootcamp type workouts before coaching. This means I am generally doing the following:

3 bootcamp style workouts – bodyweight, jumps, abs and functional movement
2 barbell workouts, maintaining my bench press workout and a multiple movement Olympic lift session or two
1 cardio or true HIIT workout with chinups, med ball cleans wallball etc and a bit of sprint or running work.

The schedule is still a bit random but it is tied down by the days that I do the bootcamp workouts. I have to say that adding back the functional movements like chin ups, burpees, vsnaps etc has brought back that feeling of mobility and fitness that I was missing after slipping down the Gym Rat slope after starting Body Beast in the Spring. I have gained quite a lot of size and strength but also I admit a few pounds of fat. So in turning back towards bodyweight workouts and HIIT I am going to start whittling away at that extra stored energy and hopefully be left with additional strength as protection for my ever present back aches. I do need to get a few pounds off and the sooner the better.

I did toy with the idea of getting back into a P90X or P90X2 schedule as a base for my workouts but until the extra crap is out of the basement I don’t really have space in front of the TV in order to do that. Next move then, get rid of the extra treadmill (I think my wife may have already sold it) and clear some space in the gym to enable the winter workouts to start. It’s premature I know but I think it’s going to take a little more planning than I think, and maybe a flat screen on the wall…

In addition, I did make some more purchases for the gym last week from Fitness Avenue (who have moved down the street from where they were), including:

40LB Kettlebell
Adjustable plyo box – heavy and sturdy as hell, full metal construction 16″ to 28″ height
55lb 5o ft sleeved undulation rope
45lb dumbbell
55lb dumbbell

The rope is fantastic, I have been donig undulations with it but even better is hanging it over my chin up bar and pulling it through like you would pull a heavy sled. If you wrap it twice it’s incredibly hard to pull through, great for grip strength and full back pumps!

Too Easy

I have recently been trying to increase the intensity and duration of my workouts without much success. I hate to admit it but there really is a massive difference between being coached (or following a DVD) and trying to coach yourself. Even for me, a long time coach and personal trainer it’s just too hard, there is really is truth in the notion that you can’t coach yourself. It’s like trying to strangle yourself or hold your breath until you pass out, it’s just not possible. Recently I have been doing more Crossfit type workouts and over the last 2 weeks now that coaching is starting again I have even done some bootcamps which have served to remind me of just how easy I have been on myself over the summer. I did HALF of one of the bootcamps from 2 years ago when we did them every week and I thought I was going to die. However, it did give me a brilliant idea of how to properly coach myself at least 3 days a week and that is just to follow the bootcamps the way we used to do them. I know for sure it was a large part of my getting down to 230lbs along with following some form of DVD workouts (I should check that)
Having checked I was doing bootcamp once a week and also doing RKC, an insanity workout, a TapoutXT workout, a barbell oly lift workout and a P90X2 workout. That’s 6 days a week, 5 of which are pre-programmed activities you just follow and don’t deviate. Maybe I should get back to that, since being on my own not following someone is not really working me as hard as I would like.
That said, I need also to start a little more cardio and an insanity workout once a week would definitely cover that. I need to get the second treadmill out of the basement to get some room back, that is a big thing since with it in there the amount of room to actually move around is severely restricted.

I have also just realized 2 things. Round 12 was a complete bust and I can make the best carrot cake in the world.

R12D2 – Cravings or Memories

I did what I thought was the only logical thing onÂ Tuesday to start round 12, I did the Full Monty.

The Full Monty

10 reps x 5 rounds = 250 reps

Deadlifts
Hang Cleans
Squats
Shoulder Press
Power Clean

I was using 95lbs since this was not a feats of strength workout but rather a foray into HIIT for what seems like the first time in a long time. I felt pretty beaten up after, and in fact I didn’t get to 5 rounds I think I crashed somewhere during round 4. It is the best workout to get you going again, especially if you continue to fill in the strength gaps the next 2 days. In order to do that yesterday I did bench and dips and today I will be doing some variation of pullups and biceps. Those 3 days will get your whole body into shape in a hurry and with the addition of some running which will probably be today it’s going to be a great kick start to my summer workout. I am planning to get back into doing nightly workouts with my kids once or twice a week, they did tabata workouts last night which was well organized and productive for all. We will work up towards 30 minute bootcamp classes by the time summer workouts are back however it means I have to be in shape to lead them. That is around 15lbs from where I am now so I have a little work to do.

I overhear someone saying how they like to use maple syrup in their diet instead of sugar since it’s so much better. I used to think that too, especially about honey. Turns out I was kidding myself. There is no such thing as “good” or even “better” sugars.

I have been craving carrot cake and I can’t take it any longer. I’m not sure if I just want cake or if I just have the occasional fond memory of it, but either way I have been looking for recipes on Pinterest and I think I have a winner, I just have to figure out how to make the frosting taste good. Here are a couple of front runners.

Carrot cake bars

Carrot Cake

R12 – Summer 2014 Outline

So I wanted to see if I could make something based around what I already do, working in all the equipment I have, being able to make it as short or long as I want. Also, letting me involve Crossfit either at the gym or use the WOD for the day. The other thing is I wanted to be able to do a bootcamp any day, that would mean not doing anything so heavy or specific that it would preclude me from doing a whole body workout the next day or two. I wanted to add in a little cardio where possible, and to that end I am going to mix my deadlifting days with either 600m runs (that’s round the block) or shorter sprint / hill work. It’s a big departure for me but here is what I have so far. I have included any Yoga days andÂ off day, I will take those when I have to and when I need to. I have designated the Heavy and Light days and the HIIT specific day although most of what I am doing this summer will qualify as HIIT rather than heavier muscle building workouts. Here is what I have come up with for the time being and I am sure it will change once I have run through it a couple of times. There are additional rules to adhere to:

1. No more than one day off in a row
2. No less than 80% work ratio (days on vs days off)
3. Improve my sleep pattern to assist in my recovery to at least 7.5 hours a Â night.

Here is the plan as I see it.

R11D489 – What is an HIIT schedule

I should start by saying it’s not strictly HIIT at all, in fact calling it Crossfit would be more accurate and while there are people who would call Crossfit HIIT it only occasionally fills the description. You can google Crossfit and HIIT and see what I mean.

HIIT is short for High Intensity Interval Training. The fact that it is in interval based system should indicate that it will only occasionally cross paths with Crossfit. In fact, the Tabata system of training is the very definition of HIIT and it’s rarely used in Crossfit. However, it would be easy to convert any Crossfit workout into an HIIT workout, instead of doing AMRAP for 16 minutes let’s say, you would simply break it down into X rounds with Y break in between.

For my purposes I like the HIIT method because it brings the short break that I have been accustomed to from my gym days and it causes a variation in heart rate that is said to be the most beneficial. Before we can jump into the timing we first need to see what ingredients we have to work with for our schedule. This will include any movements you like, any equipment you can use and of course both full body involvement and cardio and abs and yoga during the cycle which is typically 5-8 days. The traditional weight training would have you believe that a full body 4 day split is what you need, giving you a day off for rest so that you work the same body part once every 5 days. If you are doing compound movements with multiple pivot points and cross training specific body parts with others (pullups and pushups for example) then this notion is not much use to you. Instead, you should be looking for something that will keep you interested but be varied enough and predictable enough that you can get used to it but not bored with it. You can dress a skeleton in a lot of ways, just look around you, and we will do the same with a framework in which to work and the ability to switch exercises if necessary (injury or otherwise).

Keep in mind that you will also be progressing, the following is a good example of an HIIT progressive schedule:

Week 1 â€” 10/20 x6 (10s work, 20s rest, 6 sets)
Week 2 â€” 15/15 x4
Week 3 â€” 10/20 x8
Week 4 â€” 15/15 x6
Week 5 â€” 20/10 x4
Week 6 â€” 15/15 x8
Week 7 â€” 20/10 x6
Week 8 â€” 20/10 x8

IÂ know it doesn’t look like much but with a ten minute warm up and the adherence to the HIGH part of HIIT then you will find this plenty. Now you don’t have to stick to these timing lengths, you can go longer as long as you rest and can repeat.

So what do I want do to with this schedule of mine? Well there are things I want to include and I think a 5 day split is plenty.

Pullups
Deadlifts
Squats
Clean (Power or squat or hang in a pinch)
Push Press (or clean and press)
Kettlebell swings (KBs are great for warmups BTW)
Bench Press
Wallball / Heavy Ball / Heavy Log
Snatches
Block Jumps
Weighted lunges / lunge walk

Also, I want to make sure that I cover off the basic types of movement, that is to say:
Push
Pull
Press
Carry
Run

That’s all for now, I am actually working on the final schedule as you read this, I should have it up in a couple of days. Until then it’s the last of the DB Isolations with The Beast.

R11D90-98 – Cruising

I didn’t actually quit after day 90 a week ago, I have been busy with work and gymnastics and unable to get my activities down. I have also been field testing a Garmin Vivofit which I am using to see what I can deduce from my daily activities and sleep that will help to get me back down to my working weight of around 230lbs. I know I have lots of data about my workouts, I know when I am working hard enough and I know how many calories I am burning etc. The problem is that I don’t really know what I am doing the rest of the time. Am I sitting too much, inactive too long am I getting enough sleep and what is the quality of that sleep. These are all metrics that I can measure with the Vivofit. Now I should be able to tell what I suspect, that my activity during the day is holding me back. I have been sitting more than I would like since my second surgery mostly because they got me a really nice chair to sit in and that, I suspect may be part of the problem. I have prattled on about the benefits of standing to work but not only that, the fact that it made me feel more mobile and willing to take walks to do things I would otherwise do over email. I have a feeling that the simple fact I am sitting more is contributing to my plateau.

I spent part of the weekend cleaning the garage floor in preparation for the triumphant return of the barbell and bumper plates to the garage which signifies the return of clean and press and squats into my regimen. I am timing it for the big switch over to HIIT again on May 1 at which time I shall get back with my polar RS800CX HR monitor and see exactly how out of shape I have become doing exclusively weight training over the last few weeks. I feel a little more slovenly I have to admit, there were times before the surgery where I actually felt like I was in shape, mobile, capable of anything. Not so much right now. I mean I feel like I could crush a car in my giant hands but I don’t really feel, well, fit. I did a kettlebell workout on Sunday morning to try and work out the kinks in my back and although it was tough I actually do feel better today than I have in a few days. It wasn’t like my old KB workouts, it was mostly squats and swings, but enough to send my HR through the roof and satisfy my urge to sweat a little.

So I guess you could say that I am in my last 2 weeks of Body Beast. I do feel beasty but after all that I am not so sure that is the feeling I was going for. If you want to try it out, le me know, I can get you great pricing on any Beachbody products.

R11D86-90 – Welcome To The End

I have been going on about Body Beast and how much I am enjoying it but after doing a workout at Crossfit Ark last week I think my time would be best served as soon as possible to get back to HIIT functional movement. For me this means kettlebells, Olympic lifting and metcon work that includes weighted running, walking or timed sprinting. It’s the summer now and I am sure that my choice reflects that change but lifting weights in my basement seems so restrictive and to be honest a little boring if I can envisage myself doing med ball cleans, wall ball, pullups and low weight high rep olympic lifting movements.

I know, I am flip flopping especially since I had wanted to go until June 1 with Body Beast but I honestly don’t see myself getting that far without driving myself batty being inside. So here is the revised schedule.
Body Beast until May 1 by which time I will try to have met my June goals, I know taking a month off the schedule is iffy but I figure I am really just coasting at this point and I really need to get my ass in gear. That will take me to R11D115 at which point I will embark on R12 which will be 4 months of bootcamp type workouts plus as many Crossfit WODs as I can manage. I will mitigate their poor distribution of work by rearranging the schedule when required but I am pretty excited about it. I will also try to work in time to get to Crossfit Ark again as much as possible since I really had fun there the other day.

As far as the record goes here is my latest few days:

Sunday, 03/30/2014	66	Â Body Beast Bulk chest 135-235	79%
Monday, 03/31/2014	67	Â Body Beast Bulk Back – Pullups and Deadlifts 50 per	79%
Tuesday, 04/01/2014	68	Â Body Beast Bulk Shoulders with press	79%
Wednesday, 04/02/2014	69	Â Body Beast Bulk Arms maybe dunno	79%
Thursday, 04/03/2014	70	Â Crossfit WOD at ARK off work	80%
Friday, 04/04/2014	71	Â Cardio Ran 2 miles off work	80%
Saturday, 04/05/2014		Â off	0%
Sunday, 04/06/2014	72	Â Body Beast Chest	79%

R11D45 – Half Way Turnaround

I think things have to change, I am coming to the conclusion that these 25 or 30 minute workouts are just not HIIT enough for me to get a great workout. It may be that they are sporadically sprinkled throughout the last 45 days and as such I haven’t really got the full effect. Well if that is the case then the next 13 days I am going to attempt to finish the T25 and P90X3 workouts that remain:

P90X3
The Challenge
Incinerator
The Warrior
Eccentric Upper
Eccentric Lower
Triometrics

T25
Rip T circuit
Dynamic core
Upper focus
Speed 3.0
Rip’T Up
Extreme circuit
The Pyramid

Tomorrow is my birthday and it’s as good a time as any to make some changes. I know I am only half way through the 90 days, but I didn’t really commit to one methodology for the duration. I think what I am going to try is to finish the above and then move into some Body Beast with Insanity. I feel like I need to get my strength back in line and I know that my weight isn’t really moving like it should be. So starting tomorrow I will be documenting more, working out more and setting my sights on getting my 230 lb body back by the end of the 90 days, that’s 45 days or 6 weeks which should be plenty of time. Of course, that is dependant on my not being 258 like the scale said this morning. I have a feeling I may be up at 252 which means dropping 20 lbs in about 6 weeks. I am shooting for a bit of a re-composition so I will be trying to track my fat% etc with my fancy scale at home and posting the results.

I am not sure about the exact workout schedule yet but for the next 2 days I will be visiting my Crossfit box for my workouts, after that I will try to pick and choose from the following:

Build section of Body Beast

Chest / Tris
Back / Bis
Legs
Shoulders

Insanity Favourites

Plyometric Cardio
Pure Cardio
Core Cardio and balance

I think it’s also about time that I listed some of my favourite workouts because if I am honest I can’t really tell the difference between them unless I really think back. So I will post some of my favourites with the content so I can keep track.