CrossFit, Running, My Quest For Super Health Week 9
This week was good and challenging. I am modifying my workouts to be a little more weight training based using a system that I haven’t tried. If you are interested, I am trying the 5/3/1 Big but Boring workout. I will only be using this for deadlifts, squats, bench press and push press. I find the push press more interesting than a standard shoulder press so that is the reason, this exercise is finding its way into my workouts. I have been very diligent in always going through 3 sets of the standard CrossFit warmup and I additionally do 2 or 3 sets of reverse crunches and situps for every workout day.
Body weight this week is still at 223-224 depending on the day.
Body fat hovers in mid 12-14 range. I did get as low as 12.2 which is my lowest body fat so far. This number is far more interesting to me than my weight.
Still having frustrations with my running going south but I am still confident that it will turn around as I get more comfortable with these new compound exercises. Have a great week.
Monday
Rest
Tuesday
5×5 Push Press
5×5 Bench Press
3 rounds
15 Kettlebell swings
1 minute jumping rope
First time that I tried out my new jump rope. Pretty nice rope, but double unders seem impossible at this second. Ran across a cool instructional video on progressions for learning double unders. Will try to put some of it into practice the next trip to the gym. Kettlebell swings are getting much easier. I am going to have to up the rep range since I only have access to a single 50lb kettlebell. Push Press sets, 135, 145, 145, 145, 155. Felt good. This is the highest weight I have attempted on a Push Press. Bench Press as always seems to be my weak link. Sets on a Hammer Strength machine. 154, 174, 174, 174, 174. Extremely hard for me.
Wednesday
Ran on the Olentangy trail. Simple 5K. Completed in 27 minutes but felt much harder than I would have hoped. I would still like to get down to a 24 minute 5K, but that seems a long way off at this second.
Thursday
Slightly different setup for the workout today. I am going to try to work in one compound lift in a more traditional weight training method and then fall back into CrossFit style AMRAPs or something similar.
3×5 deadlift 225lbs
5×10 deadlift 135lbs
3 rounds
Row 500m
10 Negative pullups
The deadlifts were a little too easy, especially the second round. I need to get more comfortable with the bigger weights. Too many years of worrying about a weak back. The negative pullups were interesting. Grip on the rubber grips of the pullup bar at our gym was quite slippery with my sweaty hands.
Friday
Rest
Saturday
Was once again supposed to be a run day. Planned long run. Turned into intervals at a hideously slow pace. Legs felt like they were made of lead. Butt still kills from deadlifts. I know that I’m getting stronger, at least I think I am, but several recovery days are really starting to wear me down. I would like to get back to running without it being so painful each time. Only managed 4 x 800m.
Sunday
3×5 bench press
5×10 bench press
3 rounds
500m Row
1 minute jump rope
Fun workout. Gym was packed and it was even difficult to get through my warm up. Settled into a bench and get under way. I have no idea of what my 1 rep max is for bench. I was guessing that it was around 225lb, but I’m a little doubtful now. Probably a little higher. First round: 155, 185, 195. Felt like I should have had a little more weight. Second round: 115, 135, 135, 135, 135. This on the other hand really started taxing my shoulders on the 4th and 5th sets.
500m rows went ok, a little slower than normal, but I kept the damper at 5. Jump rope was fun and hard. Double unders continue to evade me. I feel like I have a really good rhythm on singles but doubles just end up with the rope in my shins. I’m pretty sure that I am going to have to jump higher. It’s just going to take practice.