Archive for October, 2013

Workout 10/14/2013 – Fight Gone Bad

Tuesday, October 15th, 2013


Body balance; body care. Lesson on not using the mirror. No, not the mirror on the wall, but the center and side-view mirrors. Bokutan. Sensei scratched our backs vigorously today… not really sure why. He has his methods. Maybe he’s “Miyagi-ing” me. Hangetsu kata. Extra stretching afterwards.


4 Rouds NFT:
10 Jumping squats
7 burpees
10 inchworm push-ups

Fight Gone Bad

I was really worried about FGB today because my back has been extremely tight and at times, painful just to move over the last two weeks, since I PRd my back squat. But now most of the pain is only on the right side of my back.

I worked with Jeff counting his reps for his three rounds of FGB, while I did what I could to loosen up my back. It was still tight once I started, but my hope was the physical activity would loosen it up further.

Push press – 40,36,40; I was amazed. I had planned to do about 20 based on my previous score.
Box jumps – 28,27,28; step-ups. One day I’ll get past my fear of ripping open my shin again 🙂
Sump-Dead High-Pull – 18,16,17; I could have done much more but my back was limiting me here.
Row – 18,18,15; again; my back was limiting me or I might have squeezed out another calorie or two
Wall Ball – 20,17,17; I dislike wall balls. I need to get past it. I should be doing almost 30 of these. Yes, my tight back affected performance here too.

The good news is my score improved from 314 to 355. Most of this was from the push-press, which I practically doubled. I found it was largely about the form and timing of the push. I also thank Jeff for his support, coaching me along to get another rep or two. Also, my numbers were more consistent round to round, where back in May my wall-ball score tanked each round. I started out more conservatively on the wall-ball this time, so pacing certainly helped.


Workout 09/29/2013 plus Spartan Race

Wednesday, October 2nd, 2013

Karate – bassai dai bunkai; semi-free sparring; 2 on 1 attack drills

Squat therapy

5 Rounds for time:
400 m run
30 sit-ups
20 push-ups
10 box jumps
5 pull-ups

Citizen Bank Park Spartan Race
Finish time: 53:29 with the team from Crossfit
– Dave Szgeda
– Matt Fleming
– Joe (Dave’s friend)
– me

This was approximately 3 miles in and around the stadium, including:
ascents and descents on the ramps over and under bungee cords
30 slam balls
over/under/through obstacles
monkey bars (varying heights)
500m row in under 2 mins
6 foot Berlin wall
ascents and descents on the bleacher stairs
banded bunny hops
atlas stone raises to top of platform with rope
heavy rope jump rope
sandbag carries up and down bleachers
farmer carries with 5gal water jugs up and down bleachers
javelin throw (need to work on this)
rope climb
atlas stone carries with burpees
7 and 8 foot berlin walls
successive 5 foot berlin walls
box jumps
lateral wall climb
cargo net traverse
gladiator zone

Workout 10/02/2013

Wednesday, October 2nd, 2013


10 3/4 pace 40 yard sprints, warm up slow
10 all out 40 yard sprints
Squat therapy

Front Squat + Jerk
80/3+1  3  (95#, 115#)
Split Jerks
5×3 (95#)

12 Minute EMOM, one minute of work followed by one minute of rest
Complete 7 Burpees to start the minute
Stone Dead Lift the balance of the minute
I used the 145# stone for my deadlifts. Bad choice – Halfway through my back was angered, probably from PR-ing back squats on Monday.

BodyFit Class 1:15-2:00
60 seconds of each exercise, five or six times through (as time permitted)
Exercises included:
– Cleans with 110#
– Wide mountain climbers (foot to hand)
– L-sit holds
– Clapping pushups
– Snatch, 60#
– Russian kicks from reverse plank position
– Banded sit-ups
– Skiing motion with weighted bars

Workout 10/01/2013

Tuesday, October 1st, 2013


400 m run
10 sit-ups, 10 push-ups, 10 air-squats

Find 2-rep max Chest Press
Good Mornings 7 x 3

1 min max effort situps
1 min rest

4 min AMRAP:
4 jumping squats (reach up and touch a target 1ft above your fingertips)
4 clapping push-ups (scale by just getting hands off the ground, or do flag push-ups)

1 min rest

4 min AMRAP:
4 Plank-overs (1 time over is one rep)
6 walking lunges (3 lunges with each leg)

1 min rest

1 min max effort sit-ups (try to meet or exceed the count from your first set)


Worked on double-unders
Worked on halting deadlift
Worked on 95# snatch followed by 3 overhead squats