JMike: round two, seconds out

JMike · 26-Jul-07, 06:45 AM

First some pre-amble. I've been here on and off for years. I've been working out since I was 15 (I'm 23 now), but only seriously for the last two years. I'm a fitness guy and I run competitively every now and then (about 5+ miles is my distance).

I recently took a sabbatical in regards to fitness (more here I quit ) after finding that it took too much time and that I was doing it 'because it's what I do'. It had grown to take up too much of my life and wasn't really adding anything.

But then I came back (sorta re:I've quit ). I've been working out quite a bit since then, but haven't really been posting here. Crossfit has been a major addition to my routine, but in general I've just been doing a greater variety of things at the gym (Box jumps, more skipping, plenty of planks, hand stand push ups, rowing, the list goes on). The most important addition is that I'm finally getting into powerlifting in substantial way. The two p's have definitely been present in my workout outs; pullups and powerlifts.

Anyway, I don't post on the Crossfit site much, because it's badly organised in that regard (a flat list really?!?), and my workouts aren't just Crossfit's presscribed WOD. So I'm going to start a new journal here.

Another reason I wanted to start a journal here is that you guys rock. Crossfitters are Crossfitters and have a fairly similar set of goals. Here I get Firehawk and Pierini and LadyC and Welch (and a lot of others) all with different aims and points of view that they can bring to the table.

So, I'll keep you guys posted on my workouts and try bring something constructive to yours. I'm also going to try take some videos and photos so that I can really benefit from your tips.

Mike
-signing out.

JMike · 26-Jul-07, 06:46 AM

My old journal here

JMike · 26-Jul-07, 07:03 AM

Mission statement:
1) I will not subscribe to their beliefs. Most people believe things so that they can justify their efforts. It is possible to be fast and strong, and it is only when at the fringe of sports, where true specialization takes place, that great sacrifice must be made. A great all rounder is the aim, not a brilliant specialist.

2) Use the sport. By training in my free time I enable myself to enjoy sport at a level others can not. I should take advantage of this and not just take part, but take a lead and try to organize sports if none present themselves.

3) Try new things. New exercises will challenge the body, and keep me fresh. Box jumps, push press, rowing. The more challenges I face now, the more prepared I'll be for new challenges.

Mike

JMike · 26-Jul-07, 07:18 AM

Some goals:
1) Sub 6 minute mile.
2) Sub 40 minute 10 km.
3) Benchpress 100kg for 3 sets of 3.
4) A six pack.

**.V.** · 26-Jul-07, 07:51 AM

Yo JMike, I love mission statement #1. It took me 4 years to figure that one out.

I've not been commenting in the journals for a while now, but I do read them still. When life settles down for me a bit, I'll start giving input again. In the meantime, I'll be reading this and cheering you on even if I don't say anything.

26-Jul-07, 11:36 AM

Welcome back JMike. Discuss Fitness will be better with your return.

I too like your mission statement. For me, I've discovered that I'm good at a lot of fitness things but great at none. Such a simple statement so why have I just come to grips with it. What I have discovered, for me, is that being good at alot of things and great at nothing makes training more playful for me, something I can do for life, because that is my intention with God's grace.

Have a great day!

CF-OC_gal · 26-Jul-07, 11:42 AM

Welcome back. Nice to see you back at it.

BTW you might like to know that your links are not working. They just go the the forum list page.

JMike · 26-Jul-07, 05:17 PM

Today was a great mixed bag.
After doing quite a few box jumps we changed to jump up-jump out. That's basically a box jump, followed by a long jump out and back in. Continuously. It was tough. Then we laid out a square and jumped along the edges corner to corner. At each corner we did 5 pushups or 5 burpies. The burpies were really tough and only managed a couple of laps. Also did some piked pullups, hand stand push ups and some sit ups.

Finished with a 5k coming in at around 21.39 which is slower than I'd hoped.

Mike

26-Jul-07, 05:23 PM

That workout looks tough to me.

**minime** · 26-Jul-07, 07:44 PM

hey mike! I just noticed your journal! Glad that you have decided not to quit after all

that looks like a great 5k time to me, but then it is all relative isn't it. One mans great 5k is another's poor effort.

i will be keeping up with your journal.

JMike · 27-Jul-07, 06:37 PM

Linda was up on Crossfit today and I had every intention of doing it. But when I got to the gym, I just didn't feel comfortable doing the cleans. I've never done them before and I think I need a lot more practice before I can really include them.

I warmed up with some pullups then onto

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Deadlifts:
10x80kg
2x120kg
6x110kg
3x5x100kg

Comments: Wanted to try for some heavier weights but I'm not ready for the 120kg yet. Next time I'll do the 110 for 5x5.

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Flat BB Benchpress:
6x90kg
4x95kg
attempted 100kg 5 times but failed each time

Comments: I could have done 90kg for sets, but the 100kg was *just* out of my reach each time. I'll probably try a 5x5 on 90kg in the future. For the last year or so I've been avoiding flat bench (particularly Barbell) so I'm not surprised my max is off. I'm pleasantly surprised at the 90kg though.

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Incline BB Benchpress:
6x70kg
6x80kg
6x70kg

Comments: My upper chest is still strong, and I was happy with everything on these. I only stayed at 70kg for speed,as we were running out of time and my gym buddy was lifting 70kg.
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JMike · 28-Jul-07, 02:17 PM

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Crossfit WOD:
Complete as many rounds in 20 minutes as you can of:
10 L-pull-ups
15 Glute-ham developer sit-ups

Comments: I managed 5 rounds. I might've ran 30 seconds over time, I couldn't really see the clock. It was the L-pulls that got me. I ripped a callus off, but that wasn't really a problem, I just couldn't do more than 5 at a time. I think I'll be able to add another round on next time but I really wanted to get more than this.
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I then did some Handstand PushUps (3x5) and some skipping.

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Reverse grip one arm pull down
3 plates x 10
5 plates x 4.5
2 x 4 plates x 8

Comments: The plates aren't labelled but I'll try find out how much they weight. This is possibly my fav tricep exercise and I always feel it. It's going to be key in increasing my bench I think.

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4x8 Bodyweight dips

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**minime** · 30-Jul-07, 07:20 PM

nice work on that WOD mike, you say you can do only 5 Lpullups at a time, how many regular pullups can you do? I am interested to know how much more difficult the L ones are for people.

Also I want to say that I like how you post your workout, the layout makes it easy to read

**gymgirl** · 30-Jul-07, 10:09 PM

good work mike! L-pull-ups are brutal. don't be surprised if your abs are extreamly sore tomorrow morning! your doing great on your CF WOD's!

JMike · 31-Jul-07, 05:31 PM

Ugh, catchup time. This was for Sunday I think.

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3x10 Wide Grip Pullups

Comments: Wow, that was much easier than I thought. Need to start thinking about adding weights.

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Front Squats:
6x50kg
6x60kg

Comments: I'm not comfortable here, thus the change to back squats. I feel either that the bar is pressed too far against my neck or it's uncomfortable on my shoulders. Experiment more I guess.

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Back Squats:
6x70kg
6x80kg

Comments: The weight was fine, probably too light actually, I should up it for next time.

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DB Lunges:
3x20x12.5kg (25kg total)

Comments: I really focused on these and they were tough. Gotta do them again!

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A bunch of ass moves, whose names I don't know. But I call em... The scorpion, the Dog Pee and the Side kick. 3 rounds of 10 each.

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