Someday I Will

Remmy

I get a lot out of reading peoples logs on boards so I figured I'd throw my own sessions up here too.

My main focus is improving my 1-3ish mile running ability and general muscular endurance. I like doing crossfit style workouts and try to follow a 3 on 1 off schedule.

Remmy

Rest day today.

Doing Murph for the 1st time tomorrow (giggity) so just doing some lax ball work on abductors and psoas tonight for active recovery.

Remmy

warmup-broom stretch 3x20. jumping jacks, rope jumps.

Murph
1 mile run
100 pullups
200 pushups
300 squats
1 mile run

Time: 1hr:14 mins.

I partitioned the bw stuff into 20 rounds of 5/10/15. I definitely feel pacing is a skill that has to be learned for these workouts. I went out fast for the first mile and 7 or so rounds. Then my upper body was filled with lactic acid and I had to spend time in between sets to let my muscles recover.


Now, I'm going to have a large a large choc milk, contrast shower, lax ball . I have my first spin class tomorrow

https://www.youtube.com/watch?v=w14-qNiYjE4

Remmy

My spin buddy was busy so I did this instead;

Weighted pullups
+5kg x5
+10kgx5
20kgx2.5

Was hoping for atleast 4 on my final set but my lats said not today buddy.

Remmy

ghetto ghr x5
Bulgarian split squat with 24kg kb x5
ghetto ghr x5
Bulgarian split squat with 24kg kb + 10kg in backpack x 5
ghetto ghr x5
Bulgarian split squat with 24kg kb + 15kg in backpack x 5

then 100 2-count flutterkicks.

ran through this fairly quick. Stupid legs still sore from Sundays workout.

Remmy

warmup,broom stretch 3x10. bridging.

10,9,8,7,6,5,4,3,2,1 reps of 24kg kb swings each arm. In between each set I did 10 reps of 2 count flutter kicks with ankle weights.

I'm now going to eat my bodyweight in xmas food.

Remmy

wall handstand hold 2x30 seconds.

21-15-9 of;
alternating pistol squats to a parallel box (each leg = half rep)
reset pushups
inverted rows

some loaded carries;overhead walks, suitcase farmers,rack position.

Remmy

warmup- broom stretch

weighted pullup-bwx5,10kgx5,20kgx3,2.
weighted dip- bwx5,10kgx5,20kgx3,3
situpsx30


I went back and forth between the dips and pullups like a mini circuit. I'm gonna bash away at them like this for another while and see what it does to my numbers.

I did defranco's limber 11 for the first time yesterday. It was very sore but felt great afterwards. I'm really going to try to hit that every day.

Remmy

warmup- broom stretch,bridges, jumping lunges

ghetto ghr x5
bulgarian split squat with 24kg kb x5 each leg
ghetto ghr x 5
bulgarian split squat with 24kg kb + 10kg backpack x5 each leg
ghetto ghrx5
bulgarian split squat with 24kg kb + 20kg backpack x 5 each leg.



60 2ct flutterkicks with ankle weights.

Remmy

warmup-10 mins step up onto a 19 inch box with an 19kg backpack

(1) 10 rounds
3x pullups every 30 seconds

(2) 2sets of 20 reps each of;
40kg btn thruster
weighted situp 24kg
box jumps (mid thigh box)
upright row with 24kg kb
dips

no limber 11 today. I'm gonna lose all my mobility gainz.I shall hammer it tomorrow.

Remmy

long cycle burpees
50 rounds of;
1 squat
1 pushup
1 situp
1 superman
1 tuck jump

Remmy

Cindy
complete as many rounds as possible in 20 minutes of;
5 pullups
10 pushups
15 squats

I completed 10 rounds in 20 mins.

then;
bent over single arm kb row
24kg kb 2x10

that was rough. I have a winter bug and didn't want to give myself an excuse not to workout.

Remmy

10 rounds of;
30 second handstand
30 second 3rd world squat

then weighted dips
bw+ 10kgx3
bw+ 20kgx3
bw+ 20kgx3

Remmy

close grip pullups
bw x3
bw x3
bw+ 10kgx3
bw+ 20kgx3
bw+ 20kgx3
bw+ 20kgx3

I opted against doing anything cardio related today to let myself get rid of this dose. I want to be back healthy again for tuesday to do a hero wod. Now to do a crap load of rolling and stretching.:D

Remmy

Complex with 20kg barbell -each exercise 8 reps
Deads
bent bb rows
hang cleans
front squats
military press
back squats
good morning

then giant set of;
barbell 1 leg bench hip thrusts - 20kgx3,20kgx3,20kgx3 each leg

kb reverse lunge in rack position -24kgx3,24kgx3,24kgx3 each leg

2 count flutterkicks with ankle weights- 20,20,20


then complex with 30kg barbell-each exercise 8 reps
Deads
bent bb rows
hang cleans
front squats
military press
back squats
good morning

Remmy

Complex with 20kg barbell -each exercise 8 reps
Deads
bent bb rows
hang cleans
front squats
military press
back squats
good morning

then giant set of;

reverse lunge with 24kg kb in front rack position 5 sets of 3 each leg

one arm shrugs with 24kg kb 5 sets of 10 each side

dead bugs- 5 sets of 10.


then complex with 30kg barbell-each exercise 8 reps
Deads
bent bb rows
hang cleans
front squats
military press
back squats
good morning

Remmy

giant set of;

24kg single arm kb row 5x3 each arm

24kg single arm kb push jerk 5x3 each arm

hanging leg raise 5x10

Sardino

Remmy wrote: »

warmup-broom stretch 3x20. jumping jacks, rope jumps.

Murph
1 mile run
100 pullups
200 pushups
300 squats
1 mile run

Time: 1hr:14 mins.

Good work. This is the type of stuff I like to do so will be keeping an eye out! Out of interest where do find these kind of workouts? I usually make up my own but I'm guessing you wouldn't name it if you did same :pac:

Remmy

Sardino wrote: »

Good work. This is the type of stuff I like to do so will be keeping an eye out! Out of interest where do find these kind of workouts? I usually make up my own but I'm guessing you wouldn't name it if you did same :pac:

Cheers for that! It is a "hero wod" and my time is pretty slow but I haven't figured out how to do a kipping pullup yet Link here for more details;http://crossfitiota.com/bench-marks/hero-wods/


For more training goodness If you play around with the google machine with "crossfit bodyweight pdf" or something along those lines you are sure have no shortage of circuits to run through.:)

Remmy

3 rounds of;
10x 40kg upright rows
10x single leg glute bridge each side

then giant set of;
24kg single arm swing 5x3 each arm

24kg single leg glute bridge 5x3 each leg

ab rollouts 5x5

then a 1 mile slow run.

Remmy

Dips
bwx5
+10kgx5
+15kgx5
+20kgx3

single arm 24kg kettlebell floor press
2x10 each arm

barbell row
40kg 4x10

seated db power clean
4.5kg dumbells 2x12

hanging leg raise
3x15

Remmy

An hour of circuit training consisting of;
kettlebell squats with feet elevated on a platform
trx inverted rows
kettlebell side raises
trx jump squats
ab wheel
overhead kb tricep extensions
med ball jump squats

and various core work.

Remmy

front squat
10kgx5
20kgx5
40kgx5
50kgx1
60kgx1

single arm 24kg kb swing
3x15 each side

Remmy

bw dips-60 secs rest between sets
15
10
8

overhead barbell extensions
10kgx10
20kg 4x10

bw pullups
4x8 with various grips

side raises
3x10

seated barbell curls
20kg 3x8

abdominal circuit-10 mins
dead bugs
bird dogs


I fubar'd up my back yesterday doing kb swings. I had to wake up at 3am to fix it.Some anti-inflammatories ,tens machine and a hot shower mostly relaxed the muscles but it was still a bit tender today.

Remmy

dips -3mins rest between sets
bwx5
+10kgx5
+15kgx5
+24kgx2
+24kgx2

24kg kb floor press
3x6

40kg barbell row
3x15

4.5kg seated db power cleans
3x15

hanging leg raises (4.5kg)
3x8

Remmy

front squats
20kgx5
40kgx5
60kgx1
70kgx1

bleh,no time,hip sore, damn air pressure

I'm gonna make an effort to tip away at more core and low back work. Anytime I let it slip I start getting aches and pains.

Remmy

some foam rolling and stretching then;
reverse hyper 3x15
pullup bar dead hang 1 mins x 3 sets

Then an hour of stretching/foamrolling while watching netflix. This may be a thing for me now.

Remmy

dips/pullups superset
dips bw5,+24kgx1,1,1.
pullups bw5.+24kgx1,1,1.

seated barbell curls supersetted with overhead barbell extensions
20kg 3x10

Remmy

reverse hyper 5x10
walking lunge(each leg 1/2 rep) 3x10
inverted rows 3x10