Closing in on 6 months of training and I’m really feeling good about how far I’ve come. I hovered at the 145-146 mark for 4 or 5 months and now with the elk trip on the near horizon, I’ve decided to put on another 3 to 4 pounds and I’m halfway to making that happen after the past week of significantly upping my caloric & protein intakes.
Here’s how the month’s workouts went.
July 2 – Crossfit workout “Michael”
3 rounds for time:
800 meter run
I did this previously in 23:29 on March 11 and shaved nearly 5 minutes to 18:37 in the mid-afternoon July sun.
Front squats – 5 sets of 10 reps
10 more pounds than I did last time and I was confident I could clean the 145 pounds but left that in the tank for next time…
5 reps per leg per set
For time, move 65 pound bar from ground to overhead 10 times (3 sets)
In between lifts, run 300 meters (last 75 meters backwards)
Finished in 7:42
Did an old classic that I’ve done 4 or 5 times
10….1 Kettlebell swings, lunges, and squats
Knocked a ton of time off my old best (9:04) to a new P.R. of 7:02.
Every 60 seconds for 10 minutes, rotate between max rep L-pullups and max rep 75 pound shoulder press. I didn’t keep track of my reps, but trust me…brutal!
Followed this up with 5 150 meter shuttle runs (2 turns) every 2 minutes for 10 minutes.
Team workout paired me with Pete and Clint with Chad
For 2 minutes, crank out as many 95 pound back squats as possible between the two of you. Next 2 minutes, jog 200 meters for active rest. Repeat for 5 rounds and total number of back squat reps determines the winner. We won 281 to 280. Bizarre! In case you are interested, that’s averaging a back squat every 2.13 seconds between 4 dudes. It was crippling and we suffered a casualty – my cotton boxers…must have dropped too deep into a squat!
5 sets of max reps alternating between ring push-ups and ring rows
I got 13x14x13x8x10 and 13x11x10x10x9 respectively. Rest period was as long as it took for the other 3 guys to crank out their reps.
Every 2 minutes for 8 rounds, 10 pushups, 10 sit-ups, 10 air squats, and 10 walking lunges.
400 meter walking lunge
I was very impressed with how I had improved in this exercise since about 6 weeks ago when it crippled me for a week. Shaved about 2 minutes off my first time and not nearly as sore today.
3 rounds for time:
15 hang power cleans x 85 pounds
Finished in 7:26
You can see that I’m not hitting the weights or even getting in cardio every day, but averaging one workout every 2 or 3 days has done wonders for my power, strength, endurance, range of motion, and mental fortitude. I’ll post up a 6 month progress report sometime in August.