BigJimCalhoun's journal

[BigJimcalhoun]

Saturday, Feb 14
@ the Crossfit Garage

7 rounds

Sumo high-pull dead lifts
10 dips
about 455 calories burned.

This workout does not seem all that bad, but after working out 13 hours earlier, this killed me for the rest of the day.



Sunday Feb 15



4 rounds Barbell Complex @ 75 lb

(6 each of dead lift, rows, cleans, front squat, push press, back squat)

YouTube - 11.18.08 Barbell Complex

15 sets (15, 14, 13 reps .... to 1 rep)


Pull-up
Push-up
Situps
22 inch box jump

The above was a killer


Then I ran 2.6 miles. I have not really ran since October and this run was akward.


Total time for today, including a break between the weights and running was 2:05

Calories burned 1751.

[BigJimcalhoun]

Wednesday, Feb 18

AM workout - at the crossfit garage


(Fight gone bad - which means 5 exercises, 1 minute each) x 3 rounds, 1 min between rounds

Jump Rope
Kettlebell Swing
Pull-ups
Rowing
Dumbell Squat Clean
This seems like sort of a waste as by the time you got strapped into the rower, you lost 30 seconds.

PM Workout - at home


3 Rounds of

40 bodyweight squats
HAM Hip Mobility Drill - Mountain Athlete (http://mtnathlete.com/subpage_details.php?subpage_ID=115&page_ID=14)
10 rounds of what turned out to be 7 front squats @ 115# every minute or so. (Was supposed to be 15 sec squat, 30 sec rest but I don't have one of those beeping timer setups at the house)


5 Rounds

5 pull-up
10 dip
15 push-up
Was supposed to be 10 rounds, but I need to still go to sleep then wake up 8.5 hours from now to work out again at the garage, so no since in overdoing it.

I ate pretty-bad today too http://www.afboard.com/forum/images/smilies/pig.gifhttp://www.afboard.com/forum/images/smilies/dinner.gifhttp://www.afboard.com/forum/images/smilies/beer.gif

[BigJimcalhoun]

Thursday, Feb 19

AM workout at the crossfit garage.


38 reps each, sequentially of:

Back Squat
Dead Lift http://www.afboard.com/forum/images/smilies/deadlift.gif
Step up onto 18 inch? box with BB on shoulders
Lunges with the BB
Overhead Squat http://www.afboard.com/forum/images/smilies/overhead.gif
Men were suppossed to use the 45 lb bar, but I added 20 to make 65 for the first 4 exercises, but dropped to 45 http://www.afboard.com/forum/images/smilies/chickenkneu[1].giffor the OHS which is awkward currently. Why 38 reps? It was someone's 38th birthday I think. http://www.afboard.com/forum/images/smilies/dunno.gif
Time was about 12:30 +/- which was 2-4 min off the others. OHS slowed me up.

Then we did 100 situps for time (5:11) and 100 push-ups for time (5:12)

[BigJimcalhoun]

Feb 20

at the crossfit garage

warm-up

15 squats
20 lunges
25 box jumps

Workout

50 dips (I did regular, not ring)
400m run
50 push-ups - those I can do
400 m run
50 hand-stand push-ups ( I did them with my feet on a raised bb)
400 m run

[BigJimcalhoun]

Saturday, Feb 21, at the crossfit garage

I think this workout was pretty stupid. The dude wrote 5 numbers ( 1 - 5) on the board and we had to choose a number not knowing what it meant. Then, after everyone had a number, we were assigned either dumbell squat cleans, front squats, pull-ups, kettlebell swings or as my number was assigned, lunges holding a weight overhead.

So, minute 1, we did one lunge, minute 2, two lungers, etc, up to minute 19 which was 19 lunges in 1 min, and then I was done.

Gave blood at 11 AM and then went to bed for most of the afternoon.

Sunday, Feb 22
AM Mountain Athlete workout.
Time 1:25, Calories burned, 1096.

Warmup
4 sets bb complex @ 75lb (6 deadlift, row, clean, front squat, push press, back squat)

Round 1

Work up to 1RM Bench press

5 x 115
5 x 140
5 x 165
5 x 190
2 x 215
1 x 225 (This is off of my PR by 20lb or so)
Round 2

5 sets of

3 bench press @ 185lb
20 decline situps
Round 3

6 sets of

5 squat clean @ 95lb
8 ankles to bar
5 x shoulder scarecrow using either 12 or 15lb dumbells
Round 4

only one round - was too tired to go all 10 rounds

1 leg blaster (20 air squats, 20 lunges, 20 jumping lunges, 10 jumping squats)
5 pull up
Afternoon workout
My second run since breaking my toe Nov 1
Time 41:18, Ave Heart Rate 82%, Max heart rate 90%, Calories burned, 733 -
I still aint losin' no weight though.

[BigJimcalhoun]

Wed - Feb 25

Crossfit garage in the AM - no PM workout

Warm-up
then

Tabata (20 sec work, 10 sec rest, 8 times) "Knees to bar"
rest 1 min
Tabata body-weight squats
rest 1 min
Tabata push-ups

then
to lunges for 400 meters.

Here is a video of me doing a jumping muscle-up. To be correct, you must start from a hanging position, not a jumping one, but that is all I can do for now.
YouTube - muscleup

[BigJimcalhoun]

Feb 26, at the Crossfit Garage - AM workout

You and a partner together work to complete the following, in order, with only one person working out at at time.

150 pull-ups
150 sit-ups
150 push-ups
150 squats

The guy working out with me got screwed as he is better than me at pull-ups and had to do, or could do, 90-100.http://www.afboard.com/forum/images/smilies/super.gif

I held my own on the rest of the exercises and did more squats than him. Our time was about 24 min.

Some of the women teams beat us, using band-assisted pull-ups. http://www.afboard.com/forum/images/smilies/boobs.gif

[BigJimcalhoun]

Friday, Feb 27
AM workout at the crossfit garage

1 minute of work, 1 minute of rest then rotate to the next exercise...
Handstand Push ups/elevated push ups
Superman
Dip
Knees to elbows
Squat
Hollow Rock
Box Jump
GHD Sit up

4 min of Tabata runs

[BigJimcalhoun]

Saturday, Feb 28 at the crossfit garage
We were supposed to be going on a field trip somewhere and needed to be a little early for the bus. Well, there was no bus and the field trip was the classic bait and switch to the yoga place across the street - whiskey tango foxtrot on that one.http://www.afboard.com/forum/images/smilies/wallbash.gif
I walked over to the yoga studio, excused myself to the restroom and then left and went home. I wasn't in the mood for a group-barefoot experience.

Later in the day I did this

Warm-up - 5 rounds
7 burpees
5 shoulder mobility drill

Workout
Work up to 1RM on push press
5 x 95
5 x 115
5 x 135
2 x 145
1 x 155
1 x 165 - New pr
0 x 175 and 170 - If I had some smelling-salts I think I would have had 175.

5 rounds
2 x 140 on the push press

6 rounds dead lifthttp://www.afboard.com/forum/images/smilies/deadlift.gif
8 x 185, 195, 205, 215, 225, 235

I have been in a constant state of soreness all week so I did not push more.

Sunday March 1 - rest day
Easy run 26 min, ave heart rate 86%, max heart rate 94%, 442 calories

[BigJimcalhoun]

March 2, 2009
AM workout at the crossfit garage

"Helen"

3 rounds of

400m run
21kb swings @ 53lb
12 pull-ups

time 13:06 -

[SoMdHunter]

Yo man! Thought I would stop by for a minute. Your barbell routine looks like a great overall workout for cutting. I don't think I could do even one of those muscle up things.

[BigJimcalhoun]

Yo man! Thought I would stop by for a minute. Your barbell routine looks like a great overall workout for cutting. I don't think I could do even one of those muscle up things.

glad to see you are here, I was wondering where you where


March 3, 2009
Missed the AM workout at the garage because I had to take a fasting/no exercise blood test in the AM. The workout of the day was seven 1 rep dead-lifts.

I stopped by while my son was in crossfit for kids and did some dead-lifts in my work clothes. The weights are in kilos, so these are approximate lbs

1 x ~ 135
1 x ~ 185
1 x ~ 225
1 x ~ 275
1 x ~ 309
1 x ~ 329
1 x ~ 339
1 x ~ 349
At 349, the crossfit garage owner told me, "you're done". I think he didn't like my form.
No PM workout

Wednesday, 3/4/2009
AM workout at the crossfit garage
A 21-15-9 of:

Slurpees
Goblet squat using 53lb kettlebell
dips

A slurpee, in case no one knows, and I think it was just named this yesterday, starts like a burpee, but is a push-up, situp, standing long-jump and pull-up.

My time for this experiment, 19:19. Winning time for men was 16:54?

PM workout
Bench Press

5 x 115
5 x 140
5 x 165
5 x 190
1 x 225 - need to get this back up to where it used to be.
Squat

5 x 135
5 x 165
5 x 195
5 x 225
Need to increase these too but I am going low which is good.

[BigJimcalhoun]

Saturday, March 7
AM workout at the crossfit garage.

I have been disappointed lately that some of the workouts are not as hard as they could be. Usually the Saturday workouts are different too because the place is so busy, but this Saturday's workout was tough.

This workout was called the Filthy Fifty. You do 50 reps of each, then move on.

box jumps
double unders
jumping pull ups
burpees
wall ball - 18lb
push press - 45lb
kettlebell swings - 35lb
lunges
knees 2 elbows
good mornings using a 45lb bb
My time was about 41 min. Most people finished in the 28-32 range. I think I finished second to last. The burpees killed me. As a note, the jumping pull-ups, as prescribed for this workout are where you stand on a box and jump up really fast holding onto the pull-up bar. It is more like a pogo-stick motion. Since I can't do double-unders, I needed to substitute with 200 jump ropes.

Sunday, March 8

Warmup
4 sets bb complex @ 75lb (6 deadlift, row, clean, front squat, push press, back squat)

Round 1 - 10 sets

115 lb Squat Thrusters, 10 reps down to 1, dropping 1 each set
10 situps
Round 2 - 10 rounds

Pull-ups - 10 reps down to 1, dropping 1 each set
10 Pushups
10 Situps
I was not moving fast today. The squat thruster weight was increased form 95 to 115 and that slowed me down. Pull-ups seemed easier than normal. Plus, today is supposed to be a rest day. 1176 calories burned.

[BigJimcalhoun]

Monday, March 9
Yesterday's workout affected my central nervous system and I was really whacked out while trying to sleep. I almost got out of bed to do a blood pressure/heart rate reading just out of curiousity it was that bad.

AM workout at the crossfit garage


After a warmup of jumping rope, knees to bar and lunges we needed to pair up and do two rounds of an ascending set 1...10 of

Medicine Ball clean
box jumps
pushups
So in all, I did 110 of each and the together with the woman I was paired with we completed the assignment in 22:09., The four other guys paired up with each other and those two teams came in about 18 min or so. Two of them are better conditioned than me and the other two are significantly-better conditioned than me.

I felt like I just did not get a fair workout this AM, http://www.afboard.com/forum/images/smilies/deadhorse.gifso what does one do after dinner? - well, I went to militaryAthlete.com http://www.afboard.com/forum/images/smilies/greengrin.gifand started his workout of the day.

PM workout

Warm up: 10-9-8-7-6-5-4-3-2-1
Jump Squats
Dips

Training:
(1) 5 Rounds
6x Front Squats @ 135#
6x Jingle Jangles - like six short sprints.
6x Jumping Lunges
60 seconds rest

(2) 5 Rounds
6x Bench Press @ bodyweight
6x Dips
6x Clapping Pushups
60 seconds rest
It started going downhill here. My bench is way off right now. Bodyweight == 195, so my benches were as follows, 195, 185, 175, 175, 165. Each set of bench ended with a failure caught by the safety bars on my rack. Sets 3-5 of dips contained many negatives as I was all dipped out by the warmup. I did 100 push-ups yesteray and 110 this AM, so clapping was not happening either.


(3) 5 Rounds
6x Hang Squat Clean @ 95#
6x Push Press @ 95#
6x Box Jumps to 24" Box
60 seconds rest
// I just skipped round 3 altogether seeing as how I did thrusters yesterday

(4) 5 Rounds
6x Dead Lift @ 185#http://www.afboard.com/forum/images/smilies/deadlift.gif

6x Swings @ 28kg (35lb)
6x Whip Smash - box jump
60 Seconds Rest
I replaced with whip snap with the 22 inch box jump as I did not have a 20 foot 1-1/2 inch rope. I used a 35lb kettlebell instead of the 28kg as that is the highest I own.

Time 1:02, Calories, 879. As I side note I kept the HRM on and have burned 300 calories in the 40 min post workout.

[BigJimcalhoun]

Thursday, March 12
AM workout at the crossfit garage

30 min loop of

5 push up
5 dips
15 situps
I had to speak to one of the owners again about music they were playing. Again, it was that gansta rap junk with lyrics about getting a d_ck sucked this time. Who listens to this, seriously? Anyway, I am not going to renew. The way I look at it, I am recurring income of $100/month so I better be treated with respect. I can do most of this at home without their gym and I am not getting the individual attention there that I think I should. I talked about the music situation with the owner of another facility - guess which one. Anyway, he said he picks the music he wants to hear to charge him up and if the athletes are listening to the music and not him, then he is not doing his job.

Friday, March 13
AM workout - skipped it,

Evening
MilitaryAthlete workout "use a bigger whip" - 996 calories expended.

Obj: Strength

Warm up: 5 Rounds
10x Dead Lift @ 95#
10x Push up
5x Pull up (strict - no kipping)

Training:

(1) Work up to 1RM Dead Lift (I only hit 2 at 300 - not sure why so low.)

(2) 10 Rounds
2x Dead Lift @ 90% 1RM every 45 seconds - did 2-1/2 sets at 300, the other 7 sets at 275. Better safe than sorry.

(3) 5 Rounds
2x Curtis P (Increase weight each round until 2x is hard, but doable)
8x Ankles-to-Bar
A curtis P is a squat clean, then 1 lunge each leg and a push press. I only used 65 lb because I am working on form so I don't destroy my wrists on the clean. I really need help with these.

(4) 5 Rounds
8x Bench Press (Increase weight each round until 8x is hard, but doable) 145, 155, 165, 175, 175
8x Slasher-to-Halo @ 20kg Kettlebell - used 35lb kettlebell as that is what I own. Boinked myself in the head with the KB too, it hurt.


BTW, we ordered a concept2 rower for the home as I get reimbursed from my employer.

Scary situation is that I am up 5 to 6 lb and that is the wrong direction for me. Someone told me it was muscle. Someone my age "typically" does not put on 6lb of muscle without also adding 15-20lb of fat. So, I may have put on 1 lb muscle, but not 6, I guarantee that.

[BigJimcalhoun]

Saturday AM at the crossfit garage

70 jumping squats
21 x 4 jump rope
21 knees to elbows

60 jumping squats
18 x 4 jump rope
18 knees to elbows

50 jumping squats
15 x 4 jump rope
15 knees to elbows

40 jumping squats
12 x 4 jump rope
12 knees to elbows

30 jumping squats
9 x 4 jump rope
9 knees to elbows

20 jumping squats
6 x 4 jump rope
6 knees to elbows


Sunday - rest day of sorts

work up to 1RM on push press
5 x 95
5 x 115
5 x 135
2 x 145
1 x 155
1 x 165
1 x 175http://www.afboard.com/forum/images/smilies/pr12[1].gif
0 x 180

3 rounds
2 push press @ 145
15 situps
15 box jumps @ 22 inches

informal sandbag clean and squat with 90lb sandbag.

Not really in the mood for anything else. Ate bad today too.

[BigJimcalhoun]

March 16, 2009

No AM crossfit due to lack of sleep from the previous night


PM workout fro Military Athlete

BLOODY '68

Obj: Work Capacity

Warm up: 15-10-5
Burpees
Weighted Situps @45# (did 25lb instead)

Training:

(1) 30 reps-20 reps-10 reps for Time
Dead Lift @ 115% bodyweight (dead stop, no bouncing)
Push Press @ 50% Dead Lift load
(dropped down to 185dl and 95pp for bodyweight of 195 so as to complete workout - I am not in Green Beret shape)

(2) 7 Rounds (Grind, not for time) - only got 5 rounds in
30x Step ups @ 40# pack (15x each leg) - used 25lb pack on 22 inch box
10m Dumbbell Crawl @ 45# dumbbells - used 40lb db as that is all I had
10 Ankles-to-Bar - did as prescribed - how odd
5x Slasher (10x total - 5x each side) - 35lb kb
60 sec. Ab Bridge Complex (20 sec each: side, front, other side) - tried this and failed


Total time 1:11, calories burned 990

[BigJimcalhoun]

Went to the doctor again today - no more crossfit for now, just upper body and walking, no running.

Today's workout

Warm-up 15 min run on treadmill including some sprints.

Work up to 1RM on Bench

5 x 135
5 x 165
5 x 195
3 x 225
1 x 255 new PRhttp://www.afboard.com/forum/images/smilies/pr12[1].gif
Triple set
5 sets of

2 reps bench at 205
8-10 reps of incline DB press @ 65lb
10 reps 40lb db hammer curl
finished with some pull-ups and dips