Midgetcop for the masses

[midgetcop]

27 April 2007 -- SHOULDERS/BACK

DB Shoulder Press:
- 30lbs x 8, x 7, x 6 (increase in reps)

BB Upright Row:
- 50lbs x 8, x 7, x 6 (switched from db)

Cable Lat Pulldown:
- 60lbs x 7, x 7, 70lbs x 5 (increase in weight)

Deadlift:
- 100lbs x 7, x 7, x 7 (increase in reps)

Cable Row:
- 60lbs x 8, 70lbs x 5, x 5 (increase in weight)

THOUGHTS:

Good workout, can't complain. I'm starting to debate the necessity of strength-training at this point...but that's for a whole new thread.

[midgetcop]

I have been working out the past few days, I just haven't had a chance to post anything yet.

I've decided to revamp my strength routine into a fullbody workout, in the hopes that I can avoid killing one particular muscle group and hamper my CF WODs. I've included the following in my new routine:

- bench press
- upright row
- pullups
- squats
- deadlifts

Very short and simple, and I'm fairly sure I'm covering all my bases. If anyone notices anything else absolutely essential that I'm missing, please let me know!

03 May 2007 -- CrossFit!!

Do as many burpees as you can in 1 min:

= 17

Subtract that amount from 50, and that's how many reps of the following you will do.

So, 33 reps of:

- box jumps
- pullups
- db power thrusters
- atomic situps
- kb snatches (8kg)
- dips
- kb swings (12kg)
- ball slams (12lb)
- burpees

= 21:26

Great WOD. Either way you're pooched with this one, because you can go all out on your burpees and save yourself reps later, but then you tire yourself out for the rest of the workout. But if you pace yourself on your burpees, you end up doing tons of reps later on. How sadistic!

[midgetcop]

04 May 2007 -- FULL BODY WORKOUT

DB Flat Bench:
40lbs (per arm) x 4, x 4, x 4 (increase in weight)

Squat:
- 45 lbs x 10, 75lbs x 10, 85lbs x 8, 95lbs x 6 (increase in weight)

Pullups:
- bw x 5, x 5, x 4 (increase in reps)

BB Upright Row:
- 50lbs x 8, x 8, x 8 (increase in reps)

Deadlift:
100lbs x 8, x 8, x 8 (increase in reps)

THOUGHTS:

I'm liking the full body workout so far. I still feel like I'm missing something...maybe I should throw in some dips? I'm still mentally warring with myself though....it's been years since I've done full body, and I'm worried that I'm doing something wrong here, but I know I have to shut up. I've saving myself a lot of DOMS, and that's the reason I changed it in the first place.

Damn! Sat and Sun and I'm working 12-hour day shifts...means that I can't hit a gym after work. I'm going to have to do some outdoor running the next two days....stupid work!!

[midgetcop]

07 May 2007 -- FULL BODY WORKOUT

DB Flat Bench:
40lbs (per arm) x 5, x 5, x 4 (increase in reps)

Squat:
- 45 lbs x 10, 80lbs x 10, 90lbs x 8, 100lbs x 6 (increase in weight)

Pullups:
- bw x 6, x 6, x 4 (increase in reps)

BB Upright Row:
- 50lbs x 8, 55lbs x 5, x 5 (increase in weight)

Deadlift:
100lbs x 8, 110lbs x 5, x 5 (increase in weight)

THOUGHTS:

The lifting came easy today, and for the first time I feel like I made the right decision to change my routine. My core lifts are improving and my DOMS is way down.

And on another good note, my knee stopped hurting. I've been wearing my brace on and off during certain activities the past few days, and the pain has been improving. Today during the workout it was non-existant, and that was without the brace.

Looking forward to CF tomorrow! :

[midgetcop]

07 May 2007

Last night I went to a fitness test practice session held by Toronto Police. They aren't the ones who actually conduct the testing, but they like to help out and coach potential applicants for the force.

Didn't get a chance to run through the obstacle course straight through - it was more of a "here's the push/pull machine, try it out and we'll help you with your form" type thing. I've done this all before, but I just wanted to try everything and gauge how I'm doing vs a few years back.

Each component seemed faily doable this time around - the 70lbs on the push/pull machine felt relatively light (the only snag was that my feet were sliding all around the mat during the pull-portion: I'm going to need to invest in shoes with better grips).

I still have a dilemna with the 150lb dummy drag: there's going to be absolutely no way I'm going to be able to do a fireman's carry on that thing, it's far too top heavy and awkward. That leaves me having to grab him by the wrists and drag. The hardest part about that is keeping my grip on the dummy-wrists - my hands are relatively small, and pretty darn sweaty at that point. I have a tendency to keep regripping, and then losing my momentum for the drag.

Good news though....we *were* able to go through the Shuttle Run in its entirety. I would now like to thank CrossFit for allowing me the ability to completely SMOKE it. I reached level 6.5 (passing mark) without much of a problem, whereas a few years ago that would have killed me.

About a month to go before my testing. At least I now know where I stand. :

[midgetcop]

Keep forgetting to post in my journal that I've been running on my non-lifting days. About a 20-25 minute run through a park - lots of stairs, hills, dirt paths, gorgeous view of the lake. I absolutely *hate* running, but if I'm going to have to do it....this is one of the only ways.

09 May 2007 -- FULL BODY WORKOUT

DB Flat Bench:
40lbs (per arm) x 5, x 5, x 5 (increase in reps)

Squat:
- 45 lbs x 10, 85lbs x 10, 95lbs x 8, 105lbs x 4 (increase in weight)

Pullups:
- bw x 6, x 6, x 6 (increase in reps)

BB Upright Row:
- 55lbs x 6, x 6, x 5 (increase in weight)

Deadlift:
*starting my warmup set and felt a sharp twinge of pain in my right knee, so didn't go any further

THOUGHTS:

I gotta say, full-body routines are kinda monotonous. But I do anjoy seeing the quick, constant gains I'm getting with these lifts. My knees aren't too happy with me....I'm not sure if I'm doing something wrong, or if this is just an indicator that I'm not 21 anymore. Normally I would have gone for a run after work today - I might just skip that out to save the knees, and just rest up for CF tomorrow.

[tim_mcf]

I think you should consider doing farmer's walks, plus maybe some plate pinching or other grip work, to help with the dummy drag.

[midgetcop]

Hmmm....tim, methinks that's a good idea. Will incorporate into next lifting day. Pinching plates? Like, trying to grip two plates together with one hand?

[tim_mcf]

Exactly - take 2 5-lb plates (10 lb'ers if you're a monster) and face them towards each other, then grab them with your fingertips so you are touching the smooth face of both plates. Hang on for as long as possible; if you can make it for 1:00 you're doing great and it's time to try 3 5lb'ers or maybe 2 10 lb'ers. And so forth... If you're really interested, send Maverick a PM, he's crazy about the grip stuff and knows a lot about it.

Farmer's walks - grab 2 HEAVY dumbells and just walk with them, for distance or for time.

Another option - set up the safety pins in a squat rack so the bar rests on them just below where your hands would be at the top of a deadlift. Load up the bar, pick it up (only have to move it a few inches if you set the safety pins correctly), and just hold it for time.

[minime]

workouts are looking good midgetcop! I cant wait til i can do 3x6 pullups!

I liked your workout where u subtracted burpees etc. so i stole it yesterday... thanks! (or, no thanks.. it was realy hard lol)

[midgetcop]

Thanks, tim! I'm going to try that next workout.

LOL @ minime.

11 May 2007 -- CrossFit!!

Completed 3 rounds of the following:

1 minute of each station, with 1 minute of rest between rounds:

- high pulls (45lbs)
- box jumps (10')
- push press (35lbs)
- rowing machine
- wall ball (started with 12lbs and quickly went down to 6)

= didn't count any reps or anything like that, just completely maxed myself out.

Good WOD. It was nice because just as I was getting *really* damn tired from whatever I was doing, it was time move on to the next thing...which really isn't any better!! WOW I LOVE CROSSFIT!!!

[gymgirl]

hahahaha, great job Midgetcop! Crossfit kicks butt! Your training is looking really strong; keep up the great work!

[midgetcop]

12 May 2007

So I set up an hour of personal training with my CrossFit instructor. I've already talked to him at length about what my goals are and what my major stumbling blocks are (a la 150lb dummy drag). I told him I wanted to focus as much as possible on drags and leg work.

So, working with the equipment that we had in the CF gym, we were able to create a makeshift sled with a rope and a single-rod handle. Eventually we'll be able to modify it further to have 2 handles to more closely resemble a person.

We piled some weight on the sled and I started dragging it back and forth across the gym, and eventually worked up to 150lbs...felt that familiar burning in the back of my legs!

And then my trainer got particularly sadistic and brought out the tractor tire (NO idea how much this thing weighed, but it was twice as big as me and was 100+lbs) and I started flipping that across the gym in between the drags. THEN, he had me hopping in and out the middle of the tire in between flips!

About 20 min of solid work and I had to call it a day. Wow. This was *exactly* what I was looking for. I felt like I was going to hurl for at least 30 min after. If I don't have mammoth legs after a month of this, I'll be quite surprised! :

[tim_mcf]

Awesome. That makes me smile.

[JDR3]

Looks like you had a great workout!

You'll be dragging that dummy where ever you want in no time!!!!