warmup: 20 situps, 15 L-sits, 15 chin-ups
bench: 155×5, 165×5, 170×5, 170×5, 170×5
deadlift: 275, 295, 305, 315, 325
325 went up pretty smooth and is an old PR for me, 340 (2x bodyweight, a longtime goal of mine) should be in the cards for next time.
note to self: don’t plan on doing technical, explosive lifts like power cleans when you are feeling beat and worn down. tried to do 5×5 power cleans which sucked, form deteriorated rapidly so I called it a day.
warmup:
row 1k, 4:00.
20 squats, 20 back extensions, 20 situps, 15 Lsits.
power clean:
135×5, 145×4, 155×3.
back squat, 5×5 @ 185. my squat has stagnated for a long time so I’m going to do strict 5×5 with one weight and move up every workout for a while. today felt pretty good.
at crossfit, did:
5×1 press: 95, 105, 115, 120, 125
5×3 push press: 125, 130, 135, 140, 145
5×5 push jerk: 115, 125, 135, 140, 145×3
afterwards we did:
50 squats, run 620m, 50 squats, time was 4:03
on friday sarah and I went to crossfit nc to do a workout. the owner jason was really nice and the space is just awesome. they also have jiu-jitsu classes and they had a separate room with heavy bags and other stuff. the way they run the classes is a lot different than cfsbk, they basically run them every 1/2 hour for several hours and it’s just the WOD, people warm up before class on there own. you still get good coaching during the workout, the owner spotted by squat stance being too narrow immediately and corrected me, and he briefed sarah on rowing and wall balls really quickly beforehand, but the whole class is very fast as it’s basically just the WOD. the other interesting thing is crossfit is insanely popular there.
although I really enjoy a longer class as well, especially on the weekend, sometimes on the weekdays I think having a short in/out class like that could be very cool.
anyways, the wod was:
row 500m
30 wall balls, pushups, pullups
row 500m
20 wall balls, pushups, pullups
row 500m
10 wall balls, pushups, pullups
I did it with a 20lb ball, 17:39.
warmup was 3 rounds of 10 squats, 10 back extensions and 10 situps.
squats: 185×5, 195×3, 205×3, 215×1, 205×3
frustrating as this should be light weight for me by now, was planning on 5×5.
press: 95×5, 105×5, 115×5, 115×3, 120×3
15 chinups, 15 L-sits. at least L-sits are getting much better.
was in PA this weekend, did a workout in my inlaws enormous basement.
shadowboxing – 4 rounds (4 minute rounds, 1 minute rest)
100 pushups
tabata squats – 13
shadowboxing – 3 rounds
active shadowboxing was an awesome workout, I forgot how good it is. thinking of going back to boxing again next year, so trying to incorporate more traditional boxing training in with crossfit stuff.
new year’s resolution: be better about logging workouts. I’m going to try logging all my workouts here, instead of posting on crossfit south brooklyn as I think it’s easier for me to track progress.
squats: 135×5, 185×5, 205×3, 220×3, 220×2, 220×2
bench: 135×5, 185×5, 190×2, 190×2, 195×2
split jerk: 95×3, 95×3, 95×3. kept it light and just tried to dial in form.
10 chinups, 15 hanging L-sits
our final composition project this semester is to write a duet for soprano and piano, using whatever text we wanted. the only other time I did this was for a chorale and I used a walt whitman poem. since I got a bunch of shel silverstein books for my birthday, sarah suggested using one of those. I narrowed it down to two, and I wanted to post the one I didn’t use because it might be my favorite shel silverstein poem ever. capitals and linebreaks preserved because shel would have expected no less!
LISTEN TO THE MUSTN’TS
by Shel Silverstein
Listen to the MUSTN’TS, child,
Listen to the Don’ts
Listen to the SHOULDN’TS
The IMPOSSIBLES, the WONT’S
Listen to the NEVER HAVES
Then listen close to me -
Anything can happen, child,
ANYTHING can be.