Dan's lose the 'blob' journal - Page 2

Chunky_Dan · 25-Apr-07, 04:40 PM

rest day today as i want to go all out tomorrow and don't think i'd have been able to having trained 5 days solid.

Chunky_Dan · 27-Apr-07, 06:02 PM

Thursday...
5x5 squats about 240lbs
2.5k on rower 500m splits max effort

Friday...

WOD got about 10mins in and was halfway through rd6 and fading fast when an instructor asked if i wouldn't mind them showing me correct form as they'd seen mine was a bit off. bit annoyed that my set was interrupted but much more important that I've been able to work at correcting my form.

After i'd been left to my own devices again I just practised my cleans for a while before running 1min on 30 secs off for just over 10 mins.

so haven't really worked out as i'd like over the last couple of days and m diets been off (too few meals).

Stil at least I've been doing something and tomorrow that diets back in order so progress progress progress...

tim_mcf · 27-Apr-07, 07:14 PM

Something is better than nothing. Keep it up, good for you!

Chunky_Dan · 29-Apr-07, 03:34 PM

Saturday = rest day...

Sunday =

1k on rower
10 pullups
15 situps
15 pushups
15bodyweight squats

'Nancy'
Five Rounds for time of:
Run 400m
95lb Overhead squat 15 reps

19:57

It's the running that kills me! Felt rough on the last couple of legs.
After this i allowed myself a few minutes and then went and did 3 sets of 8 hang clean and press.

Followed by 2 500m splits on rower.

Chunky_Dan · 30-Apr-07, 06:15 PM

For some weird reason i didn't think to time myself today, used a 50lb dumbell as i don't have access to a kettlebell. I'm feeling it now.

21-18-15-12-9-6-3 Kettlebell Swings, Pullups.

I was sweating heavily by the time this was all over, ran 800m and did a quick 1 set of 8 reps circuit immediately afterwards as i had a birthday dinner to attend so couldn't take too long.

Definitely beginning to feel a little fitter now.

Chunky_Dan · 03-May-07, 07:11 PM

Over the last couple of days I've been forced to take it a little easy for reasons I'll explain in a moment, just a little light cv work and some stuff for my core and legs...

03/05/07 got back into it again
160lb deadlift 21 reps
30 glute ham situps
160lb deadlift 15 reps
20 glute ham sit ups
160 lb deadlift 9 reps
10 g;ute ham situps

17.24

felt pretty good after these so did a circuit of 8 160lb squats 5 dumbell bench 60kg 5 ohp 10 swiss ball sit ups 10 barbell rows for time, completed 3 additional sets in 10 mins. i then did 2 400m sprints and rowed 1k.

The reason I've taken it slightly easy is a slight mishap i had one evening when i decided to practise my balance, about half an hour before i turned in for the night i decided to try out headstands, based myself against a wal and went up... first time pretty much bounced off wall and came straight back down. Second time i got up and managed to hold myself for a second or two before i felt a click and an agonising pain in the left hand side of my neck and left upper back. Obviously after that set back i decided to give it up for the night. (not being able to move your head and a feeling of a tear in your neck can do that to you). Went to bed in pain, got up in pain and it stayed for a few days so i took it easy just to be on the safe side.

might even give a headstand another go tomorrow.

**gymgirl** · 03-May-07, 08:53 PM

ouch dan that sounds painful. Are you feeling ok now? I just want to make sure you said headstand not handstand right? did you feel your neck lose stability at all when attempting the headstand?

Chunky_Dan · 04-May-07, 05:27 AM

It was a headstand and yeah i did feel my neck lost stability, I went to the minor injuries unit the next day and they said the spines fine and that i should just take pain killers and go through some neck exercises until the pain subsided. Didn't give me a brace as apparently in a lot of cases they hinder quick recovery.

It's still not 100% when i turn my head extreme left i have limited motion but it's definitely improving.

Chunky_Dan · 05-May-07, 01:37 PM

Saturday 5/5/07
2 500m splits on rowing machine
Crossfit Warm Up subbing in barbell rows instead of pullups

Complete as many rounds in twenty minutes as you can of:
65 pound barbell Thruster, 15 reps (45 lb barbell subbed in)
21 Jumping pull-ups

3x5 Squats

Ran 1mile

Wowza, after the first round i thought this is going to be easy to break 18+... How naive, managed 10 rounds (really started to feel it on the pullups -pain down my left lat) i was part way through my 11th when time was up, normally i'd complete it but i just had to break off.

I was going to catch up with another WOD but didn't feel up to another metcon style workout so did some squats just to knock myself out.

Pretty pooped now.

Any tips on routine would be much appreciated.

Chunky_Dan · 05-May-07, 01:51 PM

* after viewing the barbell thruster video again i think i was leaning back slightly which may have made it a bit easier for me.

Chunky_Dan · 09-May-07, 05:21 AM

I haven't quit or anything, work have messed up my pay and I've been over 3 weeks with no money now. Gym membership has been cancelled and while I've been going on runs and doing pullups/pushups/bodyweight squats it's been hard to keep my mind on it all. Should be paid in the next day or so and then i'll feel more mentally focused on it.

tim_mcf · 09-May-07, 08:13 AM

Nothing wrong with pullups / pushups / bodyweight squats, you can get a fantastically tough workout with just that. Post up what you're doing, it doesn't have to be the WOD.

Chunky_Dan · 11-May-07, 09:40 AM

Ok, each day I've been doing 5 rounds of 5x5 5 pullups, 5 pushups, 5 situps 5 back extensions 5 squats. as fast as possible, hardly the most ideal exercise but it's something at least.

Yesterday i did the WOD
Five rounds for time of:
95 pound Power clean, 21 reps
12 Handstand push-ups

But scaled it to 16 reps power clean and OHP instead of hspu. 16.24 seriously feel it around my shoulders.

I also added in 1 cfwu and immediately following my WOD rowed 3 500m splits.

Chunky_Dan · 11-May-07, 03:12 PM

Friday

Run 400m
21 overhead squats 95lb

4 rounds for time.

Subbed in running 500m as i was on a treadmill. Got a nice sweat going here, finished in just over 20minutes. As well as the main workout i did a 2 sets of 10 pullups 10 pushups 10 squats 10 crunches 10 back extensions.
Add to that 1k on the rower.
Feel real good after i'd had a shower and put fresh clothes on.

Thinking of doing a bit of plyometric work tomorrow.

**gymgirl** · 11-May-07, 03:22 PM

You are doing great dan! keep up the hard work!