Tim's 2007 Omnipotent Man-Dude Training Log - Page 20

tim_mcf · 25-Mar-07, 09:56 PM

Quote:

Great job Tim. I'm going through withdrawals from not being to get in my Burpee Thursday workout last week. I'll miss it next Thursday too, but then I should be back in the saddle. I liked "Tim" the only time I did it about 1 year ago. Don't remember my stats and too lazy to look them up.

Well, here you go:

Quote:

Wednesday, April 5, 2006

Arrived at the gym at 6:10 a.m.

1) Recumbant bicycle - level 10 - 10 minutes to warm-up.

2) "Tim" WOD - this is a crossfit-type workout that our friend Tim designed that I thought was creative and tough so I decided to do it.

Basically it is: complete as many rounds as you can in 20 minutes of: #1 = pullups x 5, then #2 = burpees x 10, then wall ball shots x 15.

I did standard grip pullups, all with strict form. Burpees were the standard-vintage, the kind I can't stand. The wall ball shots were with a 12 lb. medicine ball tossed against a wall about 10 feet from the floor. Tim's official version of this WOD is with a 20 lb. medicine ball but a 12 lb. one was the heaviest available at my gym.

I completed 8 rounds in 19:51. This was tougher than I thought. I think my legs were a little "heavy" today from Monday's 200 BW squats and yesterday's 4-mile run. Plus I think there is some pacing strategy that I'll use next time to complete, hopefully 9-10 rounds.

This workout is tough and I will do it again. For the first time since I've been a member of my gym, I had to go outside after I finished this workout for some fresh air.

I think tomorrow will be an easy training day. My body needs it. I'll probably sit on the recumbant bicycle and pedal easy, read the current issue of Maxim magazine and, maybe, file my nails.

Have a great day!

Pax Domini sit semper vobiscum.

p.s. Thanks Tim! I think you ought to post this on the crossfit website and get it into the crossfit curriculum. It's as good as any one that I have done thus far.

**minime** · 26-Mar-07, 07:21 AM

now i feel guilty too.. i will do burpees soon, i promise!

pierini · 26-Mar-07, 10:30 AM

Tim that was nice of you to look that up for me. I know where to turn next time I'm too lazy to look something up.

One thing I've learned. Don't believe me if I say that I will do a completed WOD again soon. I cannot be trusted. But "Tim" is on my short list which may be after I return from Italy. Trust me.

tim_mcf · 26-Mar-07, 03:01 PM

3/26/07:

For time...
10 ring pushups / 10 box jumps, 24" box / 1 pullup / 10 box jumps (2:55)
9 ring pushups / 10 box jumps / 2 pullups / 10 box jumps (5:55)
8 pushups / 10 box jumps / 3 pullups / 10 box jumps (8:49)
7 / 10 / 4 / 10 (11:49)
6 / 10 / 5 / 10 (15:09)
5 / 10 / 6 / 10 (18:35)
4 / 10 / 7 / 10 (21:33)
3 / 10 / 8 / 10 (24:50)
2 / 10 / 9 / 10 (28:25)
1 / 10 / 10 / 10 (32:23)

**gymgirl** · 26-Mar-07, 03:07 PM

Quote:

Originally Posted by tim_mcf

3/26/07:

For time...
10 ring pushups / 10 box jumps, 24" box / 1 pullup / 10 box jumps (2:55)
9 ring pushups / 10 box jumps / 2 pullups / 10 box jumps (5:55)
8 pushups / 10 box jumps / 3 pullups / 10 box jumps (8:49)
7 / 10 / 4 / 10 (11:49)
6 / 10 / 5 / 10 (15:09)
5 / 10 / 6 / 10 (18:35)
4 / 10 / 7 / 10 (21:33)
3 / 10 / 8 / 10 (24:50)
2 / 10 / 9 / 10 (28:25)
1 / 10 / 10 / 10 (32:23)

um...ouch?

fantastic work tim. wow, now this looks insane. seriously, I am exhaused just looking at it, great job!

:

those box jumps really wear me out and get the HR up, then combined with ring push-ups and pullups? wow.

tim_mcf · 26-Mar-07, 04:39 PM

Thanks. You're so nice.

pierini · 26-Mar-07, 04:41 PM

Come on Tim, you need to be giving us your perceived exertion feeling so we know how to size this WOD up without having to actually do it.

tim_mcf · 26-Mar-07, 04:45 PM

Well, I don't know, maybe a 7? It was round 7 or so before I had to sit down and take 5-6 breaths before moving on. Not nearly as heart-poundingly difficult as "Tim", but that's due to the burpees I'm sure.

LINDA · 26-Mar-07, 07:55 PM

Ring pushups ---ugh! They are hard to do !!

All I could do was lean into them for reps while on my knees!

JDR3 · 26-Mar-07, 08:33 PM

Putting in some seriously good workouts Tim!

Looks like you are in the zone right now and kicking butt!

Great Job

:

tim_mcf · 27-Mar-07, 02:10 PM

Brat - my abs are amazingly sore from all those ring pushups yesterday.

JDR3 - thanks. I'm trying to really hit myself hard this week because next week is time for a 1/2 intensity week.

3/27/07:
deadlift
155x1, 185x1, 225x1, 275x1, 295x1, 310x1, 340x1, 365x1, 385x1 (fail)
310x3, 310x3, 310x3

I'm going to have to try something different with the deadlifts, I'm just not progressing. I think I'll forget about the heavy singles for the time being. Suggestions are very welcome.

windmills - 2 dumbells
15x2 (per side), 20x2 (per side), 25x2, 30x2, 35x2

I mainly did this because I wanted to find a weight that was hard but possible, so I can incorporate it into a metcon thing tomorrow. 35's it is.

**gymgirl** · 27-Mar-07, 02:17 PM

Quote:

Originally Posted by tim_mcf

deadlift
155x1, 185x1, 225x1, 275x1, 295x1, 310x1, 340x1, 365x1, 385x1 (fail)
310x3, 310x3, 310x3

I'm going to have to try something different with the deadlifts, I'm just not progressing. I think I'll forget about the heavy singles for the time being. Suggestions are very welcome.

Lookin' good to me tim. What happened to your 5x5 or 3x5 (I can't remember you set/rep scheme circuits) at 90%, 80%, 75% or your 1RM? Maybe incorporating more deadlifts into those circuits, rather then singles would get you past the hump. Also maybe keep up with the explosive training like box jumps (i know you've done those recently), burpees, BW squat jumps etc...
I dunno, just thinkin' out loud here.

tim_mcf · 27-Mar-07, 02:31 PM

It turned out that I just didn't have enough time to do the circuit most days, and I kept being late to pick up the rugrats, so I abandoned the idea.

**minime** · 28-Mar-07, 05:24 AM

great job on that ring pushup pullup box jump crazyness...

I too would go with moving back to 5 rep sets for a while until you can push through the plateau....

tim_mcf · 28-Mar-07, 09:03 AM

It occurs to me that the plateaus I'm hitting probably have a lot to do with my weight loss, rather than any particular training mistakes...I hit 214 this morning, down from 228 on 1/1/07. Everybody always talks about strength loss while cutting, I just hadn't experienced that before. Of course I never had a really successful cut before...