PEARL HARBOR

1: 3 rounds AFAP: run 400M, 20 x KB slasher (55#, 10 ea side), 10 x Goblet Squat (55# KB)
2: Work to 1RM Bench Press
3: 10 Rounds for time:
10 x Dead Lift (185#)
10 x Burpees
4: Chipper:
20 x Bench Press @ 90% 1RM
Row 2,000M
125 Push-ups

-------------------

afternoon

1. rx'd

3. WC - Time 16:32. The burpees definitely killed my time on this one. Was able to do all the deadlifts unbroken, but just felt like I couldn't catch my breath while doing the burpees

evening

2. Work up to 1rm Bench Press: 210 (PR). Really impressed with this considering I haven't done ANY benching in probably 5 months

4. rx'd. 20 x Bench Press @ 185#

Ran a mile on the treadmill at 1.0 incline and 6min/mile pace, rower was broken at the Y.

125 push-ups

Team WOD, 5k Row

Team Workout, with a group of 3:

Sprint 200

15 DB Thrusters, 40#

15 Pushups

Rotate

Sprint 200

15 DB Deadlift, 40#

15 Pullups

400m Relay

250 1-arm Snatch, 40#

--------------------

1 person works at a time, the first 2 segments are done as a whole. Time 25:12

~10 minutes later

Row 5k

-------------

Time: 20:18. This was harder than I thought it would be. I never realized how uncomfortable the seat on a C2 was until I sat on it for more than 10 minutes at a time, but by the end I couldn't wait to get up. Over the last half, I tried to sprint for about 100-150 at a time every 500 in order to get my time down. Really killed it on the last 500

Press, Christine

1. Work up to 1RM Press
2. 5x3 @ 90% 1RM
3. Crossfit Benchmark Workout: Christine
3 rounds for time:
Row 500m
12 deadlifts @ bodyweight
21 box jumps (20")
----------------
1. 125. Tied PR. Still not making much progress on the press, but at least 125 went up fairly easy this time. The top half of my press is my limiting factor, I don't have any problem getting the weight up to my nose or higher, but that's my sticking point. This definitely has carry-over to HSPU, as the bottom portion is my limiting factor there. Might work some top half presses in the future, or stick with HSPU
2. 5x3 @ 110#. Not too bad, the last set was pretty heavy
3. Time: 8:26. Really pleased about this time. Goal going in was under 9 minutes. I focused on maintaining strong, slow strokes on the rower which allowed me to catch my breath and recover for the deadlifts and box jumps. The first 500 was 1:52, and I think the others were also under 2:00

DL/Lunges, assorted skill work

early afternoon

Work up to 1rm Deadlift

95x5, 135x5, 185x3, 225x3, 275x3, 315, 365, 385 (f), 365

5 sets of 3x315 DL, 20 weighted lunges (36#)

Didn't feel too strong on the deadlifts today. 365 went up somewhat easy, form felt pretty good. But 385 didn't even move off the ground. I didn't want to push it too hard so once I felt my back start to go I didn't pull anymore. Overall not too bad

evening

Assorted Skill Work

Max burpees - 1 minute: 27

Max l-pullups: 12

Work up to 1rm front squat: 95x5, 135x3, 155x3, 185, 205, 225, 245 (f), 235 (f)

Max # push press (95#): 30

500m Row for time: 1:34.5

Pretty good session overall. I'd like to get 30 burpees eventually, and I think I could if I hadn't eaten right before...they were literally BURPees. Tied my PR on the front squat, and might have gone higher but I started losing my back stability at the higher weights, probably due to the deadlifts. I've got to check but I think this is close to my PR on the 500m row, I made the mistake of slowing up at the end thinking my stroke was going to carry me through the end, which might have cost me a little time, and I was definitely less tired this time than after my last 500, which is good. I was definitely going at a lower stroke rate, and concentrating on stronger pulls.

The Countdown, DL/T2B, Max Snatch

8 rounds for reps
On a 2 minute countdown complete:
200M Run
Max # Deadlifts / Max # Toes 2 Bar
1 min Rest
Coaches notes: Rx DL = 185/135, alternate between DL & T2B each round. Score = Total # Reps.
-------------------
DL (27, 22, 22, 22) T2B (22, 21, 18, 19)
Total: 173

Tried to go semi-easy on the run so I wouldn't be toasted on the others, felt good on the deadlifts. Broke them up into sets of 5, ending with a max set. Grip was tired on the toes to bar, and I couldn't get a good rhythm so I had to stop my swinging pretty often. Concentrated on controlling breathing during the rests, and I think it made a really big difference.


Work up to 1RM Snatch
--------------
125. Tried a few times at 135, but I just couldn't mentally get myself to drop under it. Did a good amount of reps at 75-95 to practice dropping under it and catching the weight rather than power snatching it

Deadlift

early afternoon

Work up to 1rm deadlift
45x5, 95x5, 135x5, 185x5, 225x3, 315, 365, 385 (fail x 3)

Wasn't really feeling it on the deadlifts today. Probably shouldn't have gone for a max since I just did it a week ago, but my workout partner was dl'ing so I thought I'd try for 400

Pull-ups: 3x7. Just thrown in in between sets of dl

Crossfit Total

1. CFWU, ROM drills
2. Crossfit Total:
1 rm Back Squat
1 rm Press
1 rm Deadlift
----------------------
1. rx'd
2. Squat: 45x5, 95x5, 135x3, 185, 225, 245, 255
Press: 45x5, 75, 95, 115, 120, 125 (fail x 3)
Deadlift: 95x5, 135x3, 185, 225, 275, 315, 365, 385 (fail), 385 (fail), 385 (PR)

Total: 760

Overall not too bad. This ties my pr for the CFT that I got last time I did it, right after doing SS. I was really pumped about the deadlift, because this was a 10# PR over last time I did it about 3 weeks ago. I got the weight all the way up twice but just couldn't lock out my hips before I actually got it.

I'd like to get the squat numbers up a little bit, but with the amount of strength work I've been doing this isn't too bad.

The press is really disappointing. I haven't gotten above this in a long time, and haven't really progressed. Just the same as I've told myself before, I really need to add presses to my workouts on a regular basis, and stick with it.

DL, Cindy Running Late

1. Work up to 1rm DL
2. Cindy Running Late:
On a 20 minute clock:
Max # Bodyweight Front Squats
Run 1 Mile
Max # Cindy rds (5 pull-ups, 10 push-ups, 15 squats)
---------------------------
1. 45x5, 95x5, 135x3, 185x3, 225, 275, 315, 335, 355, 375 (PR). Really pumped about this. Last time I maxed on DL I got 365, and that was right after finishing SS, so to go up 10 pounds without really working on it is awesome, especially since some of my other 1rm scores have suffered slightly.
2. 13 Squats, 16 rounds of Cindy. Really pleased with the Cindy score. Last time I did this workout soon after doing SS I only got 19 rounds in the whole 20 minutes. After doing the squats and the mile, the clock was at 7 min, so I got 16 rounds in 13 minutes (which is on pace for 24 rounds). Hoped I could have gotten more reps on the squat, which I probably could have if I had done back squats rather than front squats. Overall a strong workout.

AMRAP Deadlift/Push-up (DLPU)

AMRAP 20 minutes:
1 Deadlift @ bodyweight, 1 Push-up: 162 @ 155

This was a tough workout. The quick turnover on the deadlift and push-up made it into what basically amounted to a burpee, but with weight. Initially tried to do 10 on the minute, and made it with this for the first 10 minutes, but died after that. Finished with 162 total reps. Not awful but I think I could do better next time

Deadlift/Press

morning

Deadlift: -----------Press:
45 x 5 -------------45 x 5
135 x 5 ------------65 x 5
185 x 5 ------------95 x 5
225 x 5 ------------100 x 3
275 x 3 ------------105 x 3
295 x 3 ------------110 x 1
295 x 5 ------------115 x 1
--------------------120 x 1 (fail, twice)

Deadlift/HSPU, Short Met-con

Warm-up: 5 min jump rope, DROM drills
20 squats/30 push-ups/20 pull-ups
------------------------
5 rounds of:
Deadlift, 3 reps
HSPU, max reps

315/27, 315/18, 315/15, 315/15, 315/15. HSPU done on box with hands on parallettes. Felt pretty good, got a really good shoulder workout
------------------------
AMRAP 7 minutes (with a partner)
Sprint 50 m
7 KB Swings (2 pood)
7 DB Push Press (40#)

Finished 5 rounds each. By the last 2 sets I could barely lift the DBs for the push presses, my shoulders were shot.

DROP DEAD

Afternoon

Warm Up: Run 1 mile. 100 push-ups for time.

Strength: 3 RM Dead Lift

Work Capacity / Stamina: For time: 10 rounds: 5 x Dead Lift (185#), 5 x pull-ups then run 800M, then, 10 Rounds: 5 x Push-Press (95#), 5 x pull-ups.

1. 7:17, 3:34 (need to get better at high rep push-ups

2. DL 3rm - 295

3. Part 1 - 6:20. Didn't do part 2 for time because of tear on my palm, did 5 rounds of 5 push press (95#) with 5 strict pull-ups, and then 2x5 strict press with 95...Really liked this workout, going to try again once the hand gets better

DL, SDHP, KB Swings

5 rounds: 3 xDL @ 90% 2RM, 15 x KB SDHP (55# or 1.5 pood), 20 KB Swing (same weight)

17:29 - rx'd (275 DL)

Got this workout off Sealfit...this is only the first part of what's supposed to be a longer workout though. No way I'm in shape for the entire thing, but I'm going to work on it. Doing a run later tonight

Max DL / Short Met-con

Deadlift: 45 - 1x10, 135- 1x5, 185, 225, 275, 315, 335, 350, 365

Met-con:

Sprint 250m

7 knees to elbows

14 sit-ups

Time: 4:19

Pretty good, need to work on form for KTE. I can't really kip on them so I have to stop my swing at the bottom.

Day 45

Just got back from the gym where I did my closing CFT for my Starting Strength cycle. Overall I'm pretty pleased with how it went. My shoulder's still bothering me, but just doing single reps wasn't too bad so I just went with it.

Bodyweight: 168.5

Squat: 45 - 2x5, 135 - 1x5, 185, 225, 245, 265, 275, 285, 300 (fail), 300 (fail)
Press: 45 - 2x5, 65 - 1x5, 95, 105, 115, 125, 135 (fail)
Deadlift: 45 - 1x5, 135 - 1x5, 225, 245, 275, 315, 335, 350

I'm fairly pleased with this. Not quite as much improvement as I was expecting...I was hoping for my weights to go up as much as the 5 RM's had, but no luck. I got a little anxious on the squats, and tried for 300 instead of just going up by 5 or 10 like I probably should, and could have, but in the long run I don't think it makes a huge difference. Looking back at my previous PR I'm a lot more happy than I was with this at the gym. 40 pounds on my squat in ~1.5 months is great.

The press is still by far my weakest point. Doing a max was weird though, whereas with the 5 RM I have trouble getting it off my shoulders sometimes, on the 125 I had trouble getting it to lockout. No matter what workout I do after this I'm going to start implementing some 3x5 press before or afterwards a couple times a week.

Deadlift was awesome. I went in hoping for 350, and got it. I probably could have gone a little higher, but with my shoulder feeling like it does I didn't want to chance it. I used straps on the last 3 lifts, didn't really feel like I was losing my grip yet, but I just didn't want the grip to be what kept me from hitting the lift.

Day 41

Squat: 45 - 2x5, 135 - 2x5, 235 - 3x5

Press: 45 - 2x5, 75 - 1x5, 110 - 3x5

Deadlift: 45 - 1x5, 135 - 2x5, 225 - 1x5, 280 - 1x5

Pull-ups: Bodyweight +25 - 5x5

Overall not too bad. The squats were pretty heavy but they went up easy enough. Press is still hard, but it's getting easier, it's just going to take a a few workouts at each weight. The deadlift was probably the hardest, but only because my grip was completely gone by the 5th rep.

Day 37

Squat: 45 - 2x5, 135 - 2x5, 225 - 3x5
Press: 45 - 2x5, 75 - 1x5, 110 - 3x5
Deadlift: 45 - 1x5, 135 - 2x5, 225 - 1x5, 275 - 1x5
Pull-ups: Bodyweight - 2x10, Bodyweight +25 - 3,2,1,2,3

GREAT workout. Felt good to be home and well rested. Nutrition has been on point the past couple days and I could really tell a difference. Could finally tell some progress on the press. The first 2 sets were pretty easy, and I got the first 3 of the third set, but then had to give a little bit of a push to get the last 2, hopefully I'll be able to get all 3 sets clean next workout. The deadlift was heavy, but I didn't have a lot of trouble other than acually holding onto it, I could tell my grip was giving on the last 2 reps

Day 28

Finally got to get back into the gym today. Felt pretty good despite only getting 2 workouts in the past ~10 days

Squat: 45 - 2x5, 95 - 1x5, 135 - 1x5, 220 - 3x5...Not particularly great. Didn't feel terribly heavy but my form didn't feel very good
Bench: 45 - 2x5, 95 - 1x5, 135 - 1x5, 180 - 3x5...Same as with the squats, need to get back
Deadlift: 45 - 1x5, 135 - 2x5, 225 - 1x5, 260 - 1x5...This felt surprisingly good. Form was on point
Pull-ups: Bodyweight +25 - 4x4

Day 15

Workout 7

Squat: 45 - 1x5, 95 - 2x5, 135 - 1x5, 215 - 3x5
Bench Press: 45 - 1x5, 95 - 2x5, 135 - 1x5, 175 - 3x5
Deadlift: 135 - 2x5, 185 - 1x5, 255 - 1x5
Pull-ups: Bodyweight +25 - 8, 6(2)

Bodyweight: 162.5

Still gaining weight. Diet's been on point, eating a lot of food and getting the milk down no problem. Tonight's workout was great, other than the pull-ups, which have been giving me a lot of trouble the past couple workouts. The squats were tough but doable, the same with the bench. The deadlifts felt great. They were really heavy, but at the same time my form felt really good and I was able to get them up pretty smoothly, no hitching or jerking.

Got a full night's sleep last night, plus a nap this morning, and that also made a big difference in today's workout. Solid weekend of getting caught up on sleep and resting.

Day 10

Workout 5

Warmup: 5 min rowing (1040 m)

Squat: 45 - 2x5, 135 - 1x5, 205 - 3x5

Bench: 45 - 1x5, 95 - 1x5, 170 - 3x5

Deadlift: 45 - 2x5, 135 - 2x5, 245 - 1x5

Pull-ups: Bodyweight +25 - 8, 6(2)

This workout was HARD. Didn't get much sleep last night or take any naps or anything so I was pretty tired, but I did get all the weights up. The squats were harder than I was expecting, I think I tweaked my right quad a little on the 2nd set, but I'm going to foam roll it tonight and hopefully won't have any lingering issues. Bench was heavy as well, but overall it went up fairly easily, same with the deadlifts. The pull-ups were the most disappointing aspect of the workout by far though. I did chin-ups the first set, and got all 8 with difficulty. The second set I did pull-ups, and got through 6 before I had to drop down and wait ~10 seconds to loosen up. I'm not sure what the problem was, I just felt generally weak with the pulling.

My diet's been great the past few days. I've stuck with fairly strict paleo for all my meals, along with the GOMAD, and have felt great. So far on the GOMAD I haven't had any upset stomach issues like I've heard of others having. Overall it feels great, I've been a lot more full during the day and can see that I'm putting on mass.

Tonight I'm going to hit the foam roller and go to bed early, really need to get caught up on my sleep, especially after this workout. Tomorrow I'm thinking about adding in a Crossfit Endurance (CFE) workout, to keep up my cardio without losing too much of the progress I'm making on GOMAD.