Mike Covert loves to program his training sessions. He does his and Tori’s for days and weeks in advance. Mike also enjoys doing metcon workouts. He is one fit dude, so when he asks me to train with him during one of those metcons, I always have something else to do. Yesterday he showed me what he planned for today and asked me to train with him. This one was “reasonable”, so I accepted and it was a good moderate intensity session which is exactly what I was looking for. It was nice to simply “show up” and have the workout already planned.
We did bench presses, overhead presses and dumbbell jerks and after that we departed and he resumed his metabolic insanity by doing a Tabata using rings. (I think Mike, who is “celebrating” his 35th birthday today is addicted to extremely high heart rates)!
We started with Bench Presses:
135×5/175×3/175×3/190×2/190×2/205×2/215×1/215×1/235×1/250×1 (I think the 250 is a new 1RM).
On to Overhead Pressing:
4×5 @ 95#40# each arm. 3 x 6 with 8 Dan John-style press-ups on the last rep of each set. I did one set with mini-bands.
Next, was Dumbbell Jerks with .
My finisher was 2 x 100 meter Slosh Pipe Zercher Carries.
This was a nice change-up with a moderately strenuous effort. Happy birthday, Mike!
February 12th, 2008
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MarkFu |
People, Training Log |
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It has been long while since I tested myself with the CFT; October of 2007, now that I think of it. I have set a few deadlift PR’s since then and even “acquired” a couple new injuries since then.
As I mentioned another time, I enjoy Saturday mornings at the gym but seldom enjoyed getting my ass kicked in something like “Fight Gone Bad” or the “Filthy Fifty” at Crossfit Marina. At Met-Rx on Saturday morning there is a good mix of the regular AM crowd and the PM crowd and that makes for some good energy.
Today was different. It is a beautiful day and the temperatures are in the 70’s so I think many went to the beach or maybe had to get some chores done that have been put off since the start of football season last year.
After my opening lift in each of the 3 exercises, I knew I was going to have difficulty rising to the occasion. Last time with the CFT I had a combined score of 890 and my goal today was 900 or higher.
I opened with the back squat, my weakest lift. I had already done sufficient lighter lifts to prepare for my 3 “money” lifts. I set the bar at 225 and it did not seem all the easy. Getting below parallel is a must so I set the safety bars in the cage accordingly. The squat scored 245/285/305/305. I did the 4th lift to cover for not quite getting as low as I wanted in the third lift and got lower.
The overhead press hasn’t seen any progress for a while and this one was a little tougher than it has been in the past. I completed two lifts, but failed at the third. 165/175/180f.
The last, my favorite and the one I have the most success with, the deadlift was the third leg of the trifecta. To get a score over 900 lbs I needed a pull of at least 420 lbs. With the way the lifts were going, it would prove to be difficult. When I made the first pull at 365 lbs I knew this would be difficult. I did get it though, with 5 lbs to spare and my last lift was at 425 lbs, 10 off the recent PR of 435 set recently. 365/405/425.
I am writing this several hours after I completed the CFT. After 1 hour, I was really hungry. After the second hour, I am really tired! Before, during and after the session, I drank BCAA’s in water for it’s anabolic and anti-catabolic effects. I’ll have another drink before bedtime for recovery.
Oh yeah, my CFT scored 905; 15 lbs above my last PR of 890. This was the first time, I PR’ed the total without PRing any individual lifts.
Nap time!
Technorati Tags:Crossfit Total, Back Squat, Deadlift, Overhead Press
February 9th, 2008
Posted by
MarkFu |
Training Log |
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What started off as a quiet warm-up in the “heavy lifting” corner of the gym ended up as a “party” of sorts, with a lot of different folks congregating in the northwest corner. I had the rings hanging from the power rack and one of the older guys said the last time he saw that was in the monkey cage at the zoo. My response was, “Well, meet the monkey!” We had ring work going on, deadlifts, squats, miscellaneous banter, personal trainers and their clients passing through.
While it got a little busy, I got in a nice combo of deadlifts and GHD sit-ups with minimal rest in between. My deadlifts were seven singles of 75% of 1RM which is 305#. In between each single, I did 15 reps of GHD sit-ups.
I added some overhead presses, starting with 45×10/95×5. I then added mini bands to the 95# and did 1 set of five with the bands wrapped on the top horizonal bar of the squat rack and then did 5×5 with the same weight but tougher with the bands wrapped around the lower horizontal bar to increase the tension.
November 17th, 2007
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MarkFu |
Training Log |
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