PL54 TWO vs WOD

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powerlifter54
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PL54 TWO vs WOD

Post by powerlifter54 » Mon Nov 05, 2007 11:49 pm

not planning on posting it all because i do that in other places. This is to contrast @fit WOD and reality. i respect the things some of the drones over there do, but if i waited by the computer to have somebody tell me what to do i would just go ahead and have the chip installed and become part of the borg.

What inspired this was "Isabel", where one was supposed to do 30 snatches with 135 and post a time. BUT you could do it with 95...or even a broomstick. Why not a magic wand or swagger stick? Not being certified i wouldn't know that stuff. What was amazing was in hundreds of posts, almost nobody used 135.

At least they tried? Sorry, don't buy it.
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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Post by powerlifter54 » Mon Nov 05, 2007 11:52 pm

WOD: 4x400 with 2 minute rest. Ballsy but useless if you aren't a runner and about 185 or less. This could get some pukey going. Yeah for them.

PL54 TWO:BP 135x5, 225x5, 315x5
speed bp add 52 F6 (very loose) 405x3x5 sets
4 board meet grip 455x5
shirt off
25 mins
hungry as hell and chili i made last night waiting at home.
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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Post by powerlifter54 » Tue Nov 06, 2007 11:09 pm

WOD: 7 singles in the back squat. Not on a hard schedule today so tried it myself. It is starting to appear to me that the WOD at @fit is a "virtually workout", because virtually nobody does it, but lots avoid it or oh and ah about it. Props to the three folks who squatted in the low 400s.


PL54 TWO:not feeling sharp in squat but not a bad workout
mobility
overhead squat barx5, 95x5, 135x5
raw squat 225x3, 315x1, 365x1, 405x1, 455x1x3, 405x1
close grip JM 135x7x2, 185x7, 225x7, 185x7
DL w/ fatter bar and regular plates 245x3, 335x3, 425x3, 495x3, 425x3
Hammer iso row 6 platesx10, 8 plates x10, 6, 4 DC style

later
GHRx8, +12x8
KB double C+P 53sx10x2
KB single C+P 88x5L+5R
KB row 88x15R+15L


then ate more awesome chili
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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Post by MonkeyJesus » Tue Nov 06, 2007 11:18 pm

powerlifter54 wrote: then ate more awesome chili
Recipe IMO - it's getting that time of year in the southeast.

Been enjoying your log on DD, thanks for putting it out there.

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Post by powerlifter54 » Wed Nov 07, 2007 10:49 pm

Danny,

You want a chile recipe? i got one!

anyway i digress.

some nutswinging from @fit:

"Coach I really enjoyed reading the new CrossFit journal. The article about how you design the program is incredible. I never realized how simple it is, and yet complex at the same time. A mathematician would probably call it "simplex". It was very well written and I thoroughly enjoyed reading it. The CFJ is one of the best resources out there, in my opinion.

- Tyler Hass"

my first pukey...

WOD: rest day

PL54 TWO: rest day 4x100 yard sled drags w/88
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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Post by powerlifter54 » Mon Nov 12, 2007 6:13 pm

monday

WOD:Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge

tough enough i guess

PL 54 TWO:
workout A at gym: BP 135x7, 225x5, 275x3, 325x3, 275x3, 325x3, 275x3, 325x3
4 board close grip 405x5, 5, 4
pulls to face 90x12, 110x12x2
workout B at home: 13" box squat 135x3, 225x3, 325x3, add loose denim briefs 325x3, add choked green bands (about 150 at top, about 65 at bottom) 325x3x5 sets
farmers walks with 88s around house to setup bands in garage.

like working out at home, stirred my meatballs and gravy between sets
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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Post by ab g-d » Mon Nov 12, 2007 6:23 pm

powerlifter54 wrote:like working out at home, stirred my meatballs and gravy between sets
If you do the WOD this can really mess up your time.
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Post by TomFurman » Mon Nov 12, 2007 6:32 pm

Jack you have a PM
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Post by powerlifter54 » Tue Nov 13, 2007 11:31 pm

WOD was sumo high pulls w/95??? but i bet ring dips are no joke.

PL 54 TWO:
raw squat 145x3, 235x3, 315x3
GHRx8x2 sets
Reverse hyper 295x10x2
double KB fs 53sx8, 88sx8
double KB C+J 53x10+10x2
sled drag 2x88x 4 trips of 50 yards
farmers walks w/88s

forgot how hard band squats were on entire body but yesterday reminded me. Right erector and glute fried today, and combined with pushing cycle an extra week decided to skip DLs today. Back feels great after workout, but i am falling asleep. Huge fajita burrito may have osmething to do with that too.
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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Post by powerlifter54 » Fri Nov 16, 2007 10:00 pm

WOD: Fran. 21 pullups are no joke.

PL54 TWO:mobility
raw squat 155x7, 245x3, 335x2, 425x2, 44 centurion and blet/loose wraps 515x2, 605xX from shaking on set up, then 565x2 easy. weird but will be OK soon with using gear every other week.
Speed DL 245x3, 335x3, 425x1x6, 475x1x2, 495x1
GM 135x5, 225x5, 275x5 easy and will push this back up
chinsx10x3
later KB double C+J 53sx7+7
KB row 88x20L+20R
KB single C+J 88x7+7 L and R

easy week next week, maybe extra work tommorow if not too sore.

Maybe we are not working toward the same goals?

i am getting ready for a PL meet. The @fit folks are getting ready for the @fit olympics i guess. From one cult sport to another i say salute.
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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Post by powerlifter54 » Tue Nov 20, 2007 9:09 pm

WOD: 3x5 sets in C+J

21 pullups is amazing but noteworthy that only 2 folks above 200x3 in C+J, perhaps more lifting of things heavier than PVC pipe and less "Richard Simmons", which is 5 alternate sets of patting each other on the back and group hugs for time.

PL 54 TWO:
back off week
pullupsx5x3 alternated with RH 295x12x 3 sets
KB snatch 53x15L+15R, 88x15Rx15L PR!
sled drag 88x150 yards x 2 trips.

NFL combine bench day after thanksgiving in Florida with the Bros
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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Post by powerlifter54 » Sun Nov 25, 2007 9:27 pm

A Brutal Day
Workout A at home
13" box squat 235x3x3, 325x3, add denim briefs 325x3, add choked greens and loose belt 325x3x4, 375x3x2 sets

Workout B at Gym
BP 135x7x2, 225x5x2, 315x3, add 52 F6 405x3, 5,5,5
JM 225x5x3, 245x5, 255x5
overhead squat barx5, 95x5, 135x5

extra later
renegade row 88x7L+7Rx2
band pull apartx35

felt a bit out of sorts after holiday and backoff week and a long drive yesterday and my daughter in a car accident last night and have to go out of town tommorow night so routine is messed up and my head and groove is still out of town.

Important part is my daughter is OK. Blessing in a big way because she shouldn't be.

Dl tommorow before i leave
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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Post by The Venerable Bogatir X » Mon Nov 26, 2007 12:47 pm

powerlifter54 wrote:
Important part is my daughter is OK
Good to know all is well.

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Post by Dazed » Tue Nov 27, 2007 1:53 pm

Good to hear your girl is OK...it would be very tough to focus indeed.
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Post by seeahill » Tue Nov 27, 2007 2:31 pm

Good to know your daughter is OK.

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Post by grey » Wed Nov 28, 2007 12:36 am

powerlifter54,
When you do the overhead squats are you going ass to grass, maintain the same stance as pl squat or something entirely different? Do you ever throw in non pl style squats?

I'm glad your daughters ok.
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Post by powerlifter54 » Thu Nov 29, 2007 4:58 pm

11/28
on road in fort worth, but gym has Forza bench so life is good.
speed BP 135x7, 225x5, add green bands connected and run under bench support, 225x3x8 sets close and meet grips, close grip 275x4, 225x7x2 sets
dumbell row 120x20R+20R PR!
coming down with cold i think.

GS, when i do overhead i use my Pl stance and go all the way down to ass on calves.
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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Post by Mickey O'neil » Thu Nov 29, 2007 5:59 pm

PL54-

Do you get much rounding of the lower back when you squat A2G? My lower back tends to round and I'm wondering if I need to get some oly shoes or put my heels on some plates. Thanks!

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Post by powerlifter54 » Thu Nov 29, 2007 11:34 pm

Mickey O'neil wrote:PL54-

Do you get much rounding of the lower back when you squat A2G? My lower back tends to round and I'm wondering if I need to get some oly shoes or put my heels on some plates. Thanks!
Yep, when i get all the way down. Work on hip flexor, calf, and lowback mobility, and try turning feet out a bit more.
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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Post by powerlifter54 » Sat Dec 01, 2007 2:00 am

11/30 me sq and re dl

caught a cold in texas( i also suspect from immune overload from heavier weight ramp up) so not feeling so hot today but really wanted to see if body adapted to heavier weigths and if heavy renegade rows paid off.

mobility
squat 155x7x2, 245x5, 335x3, 425x2, add 44 cent w/ straps down and loose belt 515x2, add wraps, straps down, and tightened belt 565x2, 605x2 very solid, about an inch or so high but this is exactly where 605 should get me. raw 335x5 paused
speed dl 245x3, 335x3, 425x1x8 sets in 4 mins.

out of gas from cold symptoms, went home to eat and sleep.

the @fitters today did a pullup ladder on the clock. Nice enough i guess but they are now also doing a running cert. Will walking be next? i look forward to the napping cert.
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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Post by Mickey O'neil » Sat Dec 01, 2007 12:20 pm

powerlifter54 wrote:
Mickey O'neil wrote:PL54-

Do you get much rounding of the lower back when you squat A2G? My lower back tends to round and I'm wondering if I need to get some oly shoes or put my heels on some plates. Thanks!
Yep, when i get all the way down. Work on hip flexor, calf, and lowback mobility, and try turning feet out a bit more.
Thanks for the advices Jack! I'll work on it.

Glad your daughter is okay.

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Post by ab g-d » Sat Dec 01, 2007 4:36 pm

powerlifter54 wrote:the @fitters today did a pullup ladder on the clock. Nice enough i guess but they are now also doing a running cert. Will walking be next? i look forward to the napping cert.
There's already a controversy brewing about whether it's better to one long nap or many short naps.
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Post by powerlifter54 » Mon Dec 03, 2007 1:04 am

ab g-d wrote:
powerlifter54 wrote:the @fitters today did a pullup ladder on the clock. Nice enough i guess but they are now also doing a running cert. Will walking be next? i look forward to the napping cert.
There's already a controversy brewing about whether it's better to one long nap or many short naps.
No shit, they are now having a jump rope cert.

Double dutch rhabdo anybody?
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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Post by nafod » Mon Dec 03, 2007 11:16 am

powerlifter54 wrote:Tyler: "A mathematician would probably call it "simplex".
Simpleton comes to mind.

A mathematician would cosh him over a log with a big $%#-ing square root and then truncate his places for abusing mathematical terminology.

Glad the D's OK.

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Post by powerlifter54 » Tue Dec 04, 2007 1:02 am

de bp 12/3
BP 135x7, 225x5x2, 325x3 add 52 F6 425x3, 5, 5. 4 board 465x5

later
chinsx10x2
renegade row 88sx8
green bad pushdownx50
green band pull apartx50

note:5 worksets in BP
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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