Dumbbell Bear, deadlifts, squat clean PR

I did the Dumbbell Bear yesterday with 30lb bells. 5 deadlifts, 5 power cleans, 5 thrusters every minute for 20 minutes. I like it because your rest time can be increased by decreasing the time spent performing the exercise, so there's an incentive to performing at full capacity. I know I've said it before but it's one of the best workouts I've ever done.

What else have I done, some 5x5 workouts, intense sprint intervals on the elliptical machine. Today I did some 5x5 deadlifts workouts, nothing to write home about but afterwards I tried some squat cleans and was able to do 175 pounds, and that's a new PR.

My right shoulder still gets sore. I feel it's getting better but I've been trying not to do anything to aggravate it. I don't think it's a bad injury or anything, just taking a while to heal.

Keeping at it

I've been keeping steady. I've taken to ending my workouts with a 500m row trying to beat my record everytime. Last week I got a 1:47.2, today I beat that with a 1:45.7.

I did the WOD with the 50 reps of all kinds of stuff this past week. It took my 43 minutes but I doubled up on the walking lunges (50 each leg) and there was a lot of walking between stations. Plus I was just plain tired and the burpees did not got fast at all.

I've been throwing 5x5 strength workouts in there as well, so instead of a push press workout that's 3x3x3x3x3, I'll do squats (or deadlifts), presses, and barbell rows.

I must still be in shape because today I did Fran in 8:54, as prescibed, and a new record for me. In fact, I shaved more than three minutes off my previous time of 12:36.

Still Here

Thanks for the worried comments but I'm still here, I'm just not having any motivation to post results. Getting a bit bored with that whole aspect.

I got a bad blister from under a callous on my left hand that slowed me down a bit.

But I did the 10k the other day in about 55 minutes. I did the press/push-press/push-jerk workout (minus the push-jerk). I did 115x5 for 5 sets of push-press and then I did 135x5 for two sets and 145 x 5 for 3 sets of push-press. I did some squats just because I felt like it using 135, 155, 175, 195 for a pyramid of 10-8-6-4-6-8-10. That was kind of fun since I hadn't done anything like that in a while. I did the 5x5 deadlift workout today doing 225, 300, 300, 300, 300x2, 225x3 plus some dips and pull-ups.

I'm a little pissed because I tried barbell thrusters the other day and still had sharp pains in my right shoulder.

So I've been working out, just not reporting.

Angie KB

I didn't workout yesterday because the lawnmower broke. It's a self propelled mower and the transmission cable snapped halfway through my 3/4 acre yard so I finished the other half pushing the damn thing. Of note, when a lawn mower with a transmission breaks, it doesn't magically turn into an easy to push lawnmower, it's quite difficult. Like pushing a sled in football. But I ordered the replacement part and decided I'd workout today and so i did Angie, at home, in the basement because it looked like rain.

Weird thing, last time I did Angie I got a 27:26. Today, even though the pull-ups were in the basement where I have difficulty kipping, and given that I've been in a bit of a funk recently, I beat my time and got a 27:17 today. Cool. Plus I added 100 Kettlebell swings right after in an additional 6:14.

Back in action

My shoulder feels better after I did a light Dumbbell Bear workout the other day. I still feel a twinge sometimes doing overhead presses but not as much as before. It's also not sore all the time either. So I've got that going for me. Someone in the comments mentioned a connection between shoulder soreness and pull-ups. I've already gone through that a few months ago when I was still doing Simplefit. Shoulder dislocation exercises took care of that problem and sinceI've been doing those, I haven't felt any shoulder problems from pull-ups in a long time. But bench presses, well, they always make my shoulders sore. I'm 100% sure that was the reason for my shoulder soreness. Both shoulders, but right shoulder more than left.

Anyway, over the vacation I only took Thurs through Saturday off. I then did light workouts Sunday through Wednesday, and took yesterday off. The entire time I didn't feel right, just tired, and not strong at all. It wasn't a good rest week. I felt like I was dogging it when I should be trying harder. Today I decided to go all out and I was going to do Angie at the park on the way to work but I realized I could do Angie anywhere and if I'm going to work, I should probably go to the gym. So, I made up my own routine and it went like this:

Warm Up
Range of Motion Exercises (about 10 minutes)

3 rounds of:
10 wall-balls (15 pounds)
10 back extensions
10 push-ups
10 sit-ups

Workout
21-15-9 reps of:
135 pound full squat cleans
pull-ups
bar dips

Time: 29:12

Followed by 3x25 GHD sit-ups.

Sore shoulder

My right shoulder is so sore from the bench presses. I hate bench presses. I'm never doing them again. Weighted dips from here on out.

Crossfit: Lynne

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

I used 185 because I'm around 183.

I did this yesterday:
4-14
4-14
3-10
2-10
1-8

My chest was still sore from the 100 dips from the previous day. I'm on vacation so I'm taking a few days off. I don't want to get so attached to the Crossfit WOD's that I don't take the time to make up my own workouts anymore. I can see that happening. I'll drive to the gym at work on my days off to do the Crossfit routine and that's exactly what I was trying to avoid. So I think I'm going to take 1-2 weeks off and not even look at the Crossfit website.

Crossfit: 080628

080628
For time:
45 Double-unders
135 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders

Post time to comments.

I took some Tylenol PM last night because I had a headache and when I woke up I was pretty groggy. Everything felt heavy and I felt pretty tired. Still, I was determined to take this one on as best as possible. The first round of double-unders went terribly. No rhythm and I couldn't string together more than 3-4 reps. The squat cleans were slow but good form. I started out doing about 5 before I needed to rest. I can normally get about 10 in a row before a rest. I finished up in sets of 3 which isn't so bad. I'm glad I finished all 45 reps. No rings so I did 100 bar dips. Someone was waiting to use theleg press machine which sort of interfers with the dip station and I wasn't being all that quick about the dip reps so I cut that off. Probably would have taken another 6 minutes to do that last 35 reps. The last set of double unders was pretty good. I was stringing 5-7 together in a row. Total time 34:32.