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#1 Hammer

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Posted 01 January 2016 - 10:43 PM

Haven't done a single workout since Dec 20th nursing an aggravated lower back.  Wanted to start the year off right with at least a small workout.

 

01/01/2016

Warm up:

2 rounds not timed

25 push-ups

25 sit-ups (abmat)

5 strict chin-ups (palms facing you)

15 hanging knees to elbows

100 alternating leg lifts on bench

 

then:

 

10 mins of work alternating exercise each min:

50 seconds of work with 10 seconds get ready for next movement:

-dumbbell shoveling w/20# dumbbell

-standing knees to elbows

 

Strength Workout is:

Bench Press

Warm up

2x20 @ 45# (bar)

2x10 @ 135#

1x10 @ 165#

1x10 @ 185#

5x5s

3x5 @ 205#

2x5 @ 225#

 

WOD1: Tabata

Air Squat

Dead Lift 155#

Air Squat

Dead Lift 155#

 

I'm gonna feel this one for the next couple of days...

 

Happy New Year Y'all!


  • VidaMD, Jumper, Stu and 3 others like this

"Hey all you Vegetarians....  My food poops on your food."

 

 

"Now, get off my lawn!" :angry:


#2 1Man1Garage

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Posted 02 January 2016 - 03:16 AM

Solid workout Hammer!  Look forward to keeping up with your log- may have to steal a couple of things.  Keep up the good work



#3 Hammer

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Posted 02 January 2016 - 10:55 PM

Got a surprise visit today from my baby girl.  She flew in from Michigan to surprise her daddy!  Gonna be a good day tatter!

No better reason to skip a workout.  I'll get back to work tomorrow when the mother in law comes over to see her.

 

MeandMorgan.jpg


  • Jumper, 1Man1Garage, UKoldguy and 2 others like this

"Hey all you Vegetarians....  My food poops on your food."

 

 

"Now, get off my lawn!" :angry:


#4 Stu

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Posted 02 January 2016 - 11:01 PM

That is totally awesome !! It doesnt get get better than that . Quality of life right there . Salute Marine !


Sua Sponte ! Now Get off my lawn ! :angry:


#5 Jumper

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Posted 04 January 2016 - 02:53 AM

Nice. And epic pants hammer!
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Does it hurt? Good. Get it done.

#6 VidaMD

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Posted 04 January 2016 - 03:17 PM

Great pic, my little girl is 7. Yes, fantastic pants

Strong people are harder to kill than weak people and are more useful in general - Mark Rippetoe


#7 UKoldguy

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Posted 04 January 2016 - 04:18 PM

Pirate Tracksuit bottoms :) pants go under the bottoms ... Epic either way though lol :)


My last word will probably be
"Whoops"
"Now, get off my lawn!" :angry:

#8 Hammer

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Posted 04 January 2016 - 04:31 PM

LOL those are my flaming skull jammies.


"Hey all you Vegetarians....  My food poops on your food."

 

 

"Now, get off my lawn!" :angry:


#9 Hammer

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Posted 05 January 2016 - 12:23 AM

01/04/2016

Warm up:

2 rounds not timed

25 push-ups

25 sit-ups (abmat)

5 strict chin-ups (palms facing you)

15 hanging knees to elbows

100 alternating leg lifts on bench

 

then:

 

10 mins of work alternating exercise each min:

50 seconds of work with 10 seconds get ready for next movement:

-dumbbell shoveling w/20# dumbbell

-standing knees to elbows

 

Strength Workout is taken from CrossFit Concrete Jungles for today (modified a bit):

New Strength Cycle

STRENGTH

Back Squat (5's)*

Set 1: 40% of 90% of 1RM x 10 reps w/3 sec pause at bottom @ 135lbs

Set 2: 50% of 90% of 1RM x 5 reps w/3 sec pause at bottom @ 165lbs

Set 3: 60% of 90% of 1RM x 5 reps w/3 sec pause at bottom @ 200lbs

Set 4: 65% of 90% of 1RM x 5 reps w/3 sec pause at bottom @ 215lbs

Set 5: 75% of 90% of 1RM x 5 reps w/3 sec pause at bottom @ 250lbs

Set 6: 85% of 90% of 1RM x 10 reps unbroken, no pause, ass-2-grass @ 280lbs

 

Skipped the Conditioning part of the workout as the wife and daughter want to be taken out for dinner tonight.


  • VidaMD and Pops like this

"Hey all you Vegetarians....  My food poops on your food."

 

 

"Now, get off my lawn!" :angry:


#10 Hammer

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Posted 05 January 2016 - 12:32 AM

Took a vid of one of my lifts but the damn thing is huge.  Oh well.


"Hey all you Vegetarians....  My food poops on your food."

 

 

"Now, get off my lawn!" :angry:


#11 Hammer

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Posted 05 January 2016 - 03:34 AM

Got today's video uploaded to youtube.  

 

https://youtu.be/o3jb1YaH3AU


  • VidaMD, Jumper, theDonnybrook and 3 others like this

"Hey all you Vegetarians....  My food poops on your food."

 

 

"Now, get off my lawn!" :angry:


#12 Jumper

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Posted 05 January 2016 - 04:10 AM

Hammer time. Nice.
Does it hurt? Good. Get it done.

#13 UKoldguy

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Posted 05 January 2016 - 05:58 PM

Great form dude :)


My last word will probably be
"Whoops"
"Now, get off my lawn!" :angry:

#14 Hammer

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Posted 05 January 2016 - 09:18 PM

01/05/2016

Warm up:
2 rounds not timed
25 push-ups
25 sit-ups (abmat)
5 strict chin-ups (palms facing you)
15 hanging knees to elbows
100 alternating leg lifts on bench
 
then:
 
10 mins of work alternating exercise each min:
50 seconds of work with 10 seconds get ready for next movement:
-dumbbell shoveling w/20# dumbbell
-standing knees to elbows
 
Strength Workout is taken from CrossFit Concrete Jungles for today (modified a bit):
New Strength Cycle

STRENGTH
Press (Wendler 5's)*
Warm up 3x10 @ 75lbs
Set 1: 40% of 90% of 1RM x 10 reps @ 95lbs
Set 2: 50% of 90% of 1RM x 10 reps @ 95lbs
Set 3: 60% of 90% of 1RM x 5 reps @ 110lbs
Set 4: 65% of 90% of 1RM x 5 reps @ 120lbs
Set 5: 75% of 90% of 1RM x 5 reps @ 140lbs
Set 6: 85% of 90% of 1RM x 10 reps** @ 155lbs Unbroken


Superset with Bentover BarBell Rows
5x10 @ 155lbs
 
Skipped the Conditioning part of the workout again.  Wasted the time I had to workout playing with my new Lynx barbell before getting the workout started. See review here:  https://youtu.be/CdDXaBeU1lo

 

Gotta get cleaned up to take the daughter to the airport now.


  • Jumper and Pops like this

"Hey all you Vegetarians....  My food poops on your food."

 

 

"Now, get off my lawn!" :angry:


#15 UKoldguy

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Posted 06 January 2016 - 05:10 PM

Like This button says "You have reached your quota of positive votes for the day"


My last word will probably be
"Whoops"
"Now, get off my lawn!" :angry:

#16 VidaMD

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Posted 06 January 2016 - 05:37 PM

Nice work - that bar looks awesome!


Strong people are harder to kill than weak people and are more useful in general - Mark Rippetoe


#17 theDonnybrook

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Posted 06 January 2016 - 06:22 PM

Bar looks great.  Pause squat looks good, but you wink a bit as you settle in at the bottom and you may be loosing power by relaxing down there.  Caused the rounded back in the later reps.  Take that for what it is worth. Way more than I could pause squat.  Would love to see some comparison video of cleans between your two bars.  I noticed a huge difference going from my el cheapo to the American Barbell SS WOD bar on every lift, especially the Oly lifts.


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#18 Hammer

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Posted 06 January 2016 - 06:40 PM

Bar looks great.  Pause squat looks good, but you wink a bit as you settle in at the bottom and you may be loosing power by relaxing down there.  Caused the rounded back in the later reps.  Take that for what it is worth. Way more than I could pause squat.  Would love to see some comparison video of cleans between your two bars.  I noticed a huge difference going from my el cheapo to the American Barbell SS WOD bar on every lift, especially the Oly lifts.

Thanks DB.  Always good to get input from others, either positive or negative.  Much appreciated.

 

Yep... I got the butt wink going there for sure.  I felt like I was doing it in the sets leading up to this weight but wasn't sure, watching the video confirmed it.   


"Hey all you Vegetarians....  My food poops on your food."

 

 

"Now, get off my lawn!" :angry:


#19 Stu

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Posted 07 January 2016 - 12:56 AM

 Those bars look great . I will be slightly embarrassed when you guys see what i am working with .


Sua Sponte ! Now Get off my lawn ! :angry:


#20 Hammer

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Posted 07 January 2016 - 02:40 AM

01/06/2016

Warm up:
2 rounds not timed
25 push-ups
25 sit-ups (abmat)
5 strict chin-ups (palms facing you)
15 hanging knees to elbows
100 alternating leg lifts on bench
 
then:
 
60 Second Hand Stand Hold
 
Strength Workout is taken from CrossFit Concrete Jungles for today (modified a bit):

STRENGTH
Take 15 minutes to work up to a 3RM Front Squat

Warm-up:

3x8 @ 155lbs

1x3 @ 185lbs

1x3 @ 205lbs

1x3 @ 225lbs

1x3 @ 245lbs

1x3 @ 260lbs

260 was definitely my max.  Probably went too heavy tonight after not doing any front squats since before my surgery in Sept.

https://youtu.be/I2enXnieiXU
 
B) Every 2 minutes for 12 minutes complete a 3 Position Power Snatch (High Hang, Hang, Floor) (I hate snatches.  My form sucks so bad)

Warm-up:

Hang Cleans

2x8 @ 95lbs

1 @ 115lbs

8 @ 125lbs

https://youtu.be/_8npj-_LoxM


  • Stu and Pops like this

"Hey all you Vegetarians....  My food poops on your food."

 

 

"Now, get off my lawn!" :angry:





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