Author Topic: Kranks Log (Read 174432 times)

Krankenstein · « **Reply #100 on:** October 29, 2012, 06:10:25 PM »

Quote from: booty on October 29, 2012, 04:43:13 PM

I would say you more than earned the M&M's. Would a soak in the bath sooth your knees a little?

No clue on the bath....I am going to do some foam rolling. I think some of the knee issues can be traced to some hamstring imbalances.

I need to get a super deep massage on the quads and hamstrings...just dont have time.

Krankenstein · « **Reply #101 on:** October 31, 2012, 08:56:26 AM »

10/30

Was sort of a 'light' day...needed it after the day before (at least thats what I was told).

5 Rounds - for time

25 BW squats
20 Push ups (chest to deck)
10 Pull ups
50 Flutter kicks
30 Lunges
30 Jumping jacks
10 Supermans

23:00 ....the pullups sucked because of hands, the lunges sucked because the legs and hip flexors from the previous days were jacked up

Krankenstein · « **Reply #102 on:** November 01, 2012, 11:46:06 AM »

11/1

Due to by inability to make Wednesday an easy day...today was fucking hard as hell. Yesterday I did this :

7:00 (every 30 seconds on the 30 seconds - Start right when timer starts, do last set even at 0:00)

5 HSPU

I could only do this because the ripped up hands aren't fully healed and grabbing the bars sucked. Soooooooo today was this:

For time :

Thrusters (95#)
24" Lateral Box jumps (i.e. jump over box side to side)

21-18-15-12-9-6-3 (reps)

I finished in 21:06. Shoulders took a beating because of yesterday. I would love to see some of those that think the CF workouts are pussy workouts do this. Thats 84 reps of front squats + push press to extended arms. I went to the brazillian steak house again last night. I don't think I would have had I known what was being done today.

booty · « **Reply #103 on:** November 01, 2012, 05:25:38 PM »

I think CF training would be harder than conventional resistance weight training. You would have to have endurance, stamina, strength

Krankenstein · « **Reply #104 on:** November 01, 2012, 05:43:17 PM »

Quote from: booty on November 01, 2012, 05:25:38 PM

I think CF training would be harder than conventional resistance weight training. You would have to have endurance, stamina, strength

I have stamina....

booty · « **Reply #105 on:** November 01, 2012, 05:45:01 PM »

Quote from: Krankenstein on November 01, 2012, 05:43:17 PM

I have stamina....

You'd have all three components after doing CF.

Krankenstein · « **Reply #106 on:** November 01, 2012, 05:49:02 PM »

Ok then...I have all three

booty · « **Reply #107 on:** November 01, 2012, 05:53:17 PM »

Quote from: Krankenstein on November 01, 2012, 05:49:02 PM

Ok then...I have all three

Well if you didn't before, you do now.

Krankenstein · « **Reply #108 on:** November 01, 2012, 06:24:31 PM »

Quote from: booty on November 01, 2012, 05:53:17 PM

Well if you didn't before, you do now.

Getting there

njflex · « **Reply #109 on:** November 02, 2012, 04:48:56 PM »

epsom salt bath nice warm/hot lay for a while great for sore /tired muscles especially the training ur doing...

Krankenstein · « **Reply #110 on:** November 03, 2012, 08:58:16 AM »

Quote from: njflex on November 02, 2012, 04:48:56 PM

epsom salt bath nice warm/hot lay for a while great for sore /tired muscles especially the training ur doing...

Would literally have to force myself to stay in there. I am soooo not a bath person. HA HA

Krankenstein · « **Reply #111 on:** November 04, 2012, 05:35:26 PM »

11/2

Easy workout today due to hands still being fucked up

30 mins AMRAP

5 Pullups
10 Pushups
20 Bodyweight squats

I got 21 rounds...sweating like a pig.

Krankenstein · « **Reply #112 on:** November 04, 2012, 05:38:35 PM »

11/3

We are now going to break my workout up into skill + conditioning

Skill
Box Squat - powerlifting technique - started with just bar for a few and learning foot/knee/hip placement. Then did 5 x 5 with just 135 making sure the form is right

Conditioning

135# Power Clear x 5
(after the 5th rep, keep bar on shoulders)
135# Front Squat

Done for 8 mins - AMRAP - I got 6 rounds. BRUTAL

50 yds - Broad jump + burpee (for every 3 broad jump do 3 burpee until 50 yd is reached)

booty · « **Reply #113 on:** November 04, 2012, 07:14:53 PM »

Quote from: Krankenstein on November 03, 2012, 08:58:16 AM

Would literally have to force myself to stay in there. I am soooo not a bath person. HA HA

I never use to be, however once you start forcing yourself to lay in the bath you will start to enjoy it as the epsom salts really do help sooth aching muscles.

Krankenstein · « **Reply #114 on:** November 04, 2012, 07:34:03 PM »

Quote from: booty on November 04, 2012, 07:14:53 PM

I never use to be, however once you start forcing yourself to lay in the bath you will start to enjoy it as the epsom salts really do help sooth aching muscles.

If I had them, I would use them tonight...so damn exhausted. Work+training+put new floor in office.

booty · « **Reply #115 on:** November 04, 2012, 07:37:05 PM »

Quote from: Krankenstein on November 04, 2012, 07:34:03 PM

If I had them, I would use them tonight...so damn exhausted. Work+training+put new floor in office.

You're going to need them, so get some tomorrow and force yourself to lay there in the bath.

Krankenstein · « **Reply #116 on:** November 05, 2012, 05:56:25 AM »

This is one of the big problems I have with some of the CF people...check this bullshit out. I occasionally look up what other people do for their workout to compare what I do and see how good/bad I did. I came across this twats recorded time (Rx = he did it "as prescribed"). This guy says he did the workout (or each round) 244 times in 10 mins. That would mean that this lying POS did ALL THREE things in 2.45 seconds each round. WOW...worse than bodybuilding

booty · « **Reply #117 on:** November 05, 2012, 03:28:01 PM »

Liars with sloppy form. The ones that lie are only cheating themselves.

Krankenstein · « **Reply #118 on:** November 05, 2012, 05:36:42 PM »

Want a hell of a chest/back pump?

11/5

"Lynne" workout today..

5 Rounds for total reps, no time limit (i.e. do a set of bench to failure, then pullups to failure, take as much time as needed before next round)

Bodyweight Bench press
Pull ups.

I got 145 total reps.

Krankenstein · « **Reply #119 on:** November 07, 2012, 05:40:59 AM »

11/6

Had to do an easy one. Not feeling very good. In fact, should probably have taken off because I am feeling more and more like shit.

5 Rounds of :

9 Thrusters (95# - they are actually getting easier)
9 Wall Ball (20# ball - 10ft toss to squat)
9 Pistol Squats (per leg)
9 TRX rows
9 35# 1-Leg RDL (per leg)
9 Push ups

I finished in 17:08

Then did 3 x 30 lunges (total steps) holding 25lb plate overhead with straight arms.

booty · « **Reply #120 on:** November 07, 2012, 06:06:11 AM »

Listen to your body Krank. If you need a day off from training, take it.

Krankenstein · « **Reply #121 on:** November 11, 2012, 05:20:27 AM »

11/10

Finally over flu and able to go 100%

- Deads with more hip drive. Deads really haven't been a huge problem for me, would love to get a 550...don't ask me why
- Dead Squats with 18" box. This is helping me tremendously. Driving through with the hips rather than bodybuilding type. Hard to untrain 20+ yrs of squatting
- Power Cleans

Well, everyone was talking shit to each other so we decided to play a game. The two girls had 55lbs, my buddy and I just used 135lbs. Each would do 135lb power clean x 3 reps and just keep going one after another until there was only one left standing. He dropped out after 15 rounds. Me and the girls would not quit. At last count we managed about 30 rounds. I started talking and playing around with the the 135 for a clean and jerk. Added more weight. Ended up almost "pez-dispensering" my head with 185. Quickly learned which direction the hips should go when doing the C&J. I finished off with a 205 that was easy, but looking at the video I had very little hip drive and my legs split only about 2ft. Soooo, we talked and I probably have a 265 with relative ease if I would ever get my hips and legs more into it.

Overall, pretty happy with the first time doing that movement.

Krankenstein · « **Reply #122 on:** November 14, 2012, 05:11:56 AM »

11/11

I know it was supposed to be an off day, but I am finding that I want to do something on Sundays. Sooooo I went to the gym and tried one of the more cardio based workouts.

Using a rowing machine, go for 30 secs, then rest for 30 secs. Do this 30 times (basically 30 mins total) and check 'distance'.

I managed to get 4320m. Had I not done so much of the lower back stuff the day before, I believe I would have gotten farther. Then I went and did some kipping pullups. I am getting better...managed 17 in a row before I looked like a douche (well, a bigger one than normal)

Krankenstein · « **Reply #123 on:** November 14, 2012, 05:16:07 AM »

11/12

Had to go through some BS with an employee so I missed joining in with the group. I just did two things on my own.

"Death by _____". You get two random exercises and do in the following manner :

Starting with one rep, every minute on the minute you add one rep (i.e. minute 2 : 2 reps, minute 8 would be 8 reps). Take as long as you want to finish them, as long as you finish before the one minute is up. Once you can not finish in the allotted time, you are done.

I had pullups and burpees (fuck me...was practicing pullups the day before)

I managed 12 minutes of pullups followed by 11 minutes of burpees. You don't think they are hard the first few...but slowly into it...you realize that your rest period is sooooo limited.

Krankenstein · « **Reply #124 on:** November 14, 2012, 05:27:59 AM »

11/13

Fuck employees!!! Fired them today. Hate that shit. Was all bent out of shape because it turned into me telling them to grab their stuff, give me their key and get out of my office, IMMEDIATELY. They went to the computer and I yanked the cord out of the wall. Did not have me in the mood for a workout...thats for sure. On top of it, hell awaited me.

40 mins...AMRAP

15 reps - 65# Overhead squat - I SUCK AT THESE (should have used 95#, just couldnt get the hang of them)
50yds - 1/2 BW farmers walk (I used 55lb DB's)
15 reps - 1/4 BW KB SLDL (just used the same 55lb DB)
10 reps - 24" box deficit jumps
10 reps (per leg) - 24" box step ups
10 reps - wall ball toss (14lb mush ball)

I got 7 rounds + farmers walk. Absolutely drenched in sweat. A couple of people did ask why I was so quiet, and I mentioned that I hate drama and work bled over. I hate it when that happens. Anyone know of a good book on managing employees or handing stressful situations like that?