30 hops for me!

WOD 2/13: gorilla wod: plyo

Back in the Heezy!

took 9 days off and felt ready to hit it again! refreshed!

had so much energy - bounced around for an hour and a half doin my normal template.

legs were feelin it as i was walkin out so i must have done something right... :) didn't add any weight onto bar...high reps everywhere, bouncey plyo.

2/14: rest day

WOD 2/15: gorilla wod: plyo

ding ding ding you guessed it. ply-zizzle.

got to keep breaking myself in after week and a half of recovery.

to all the faithful gorilla watchers (FGW) - you know the drill! ;)

2/16: rest day

WOD 2/17: gorilla wod: plyo

i am so predictable? am i really that predictable????

yes - apparently i am. more plyo for my poor old bones.

actually had a college football player ask me, genuinely, why i didn't put weight on the olympic bar when i use it. i was wondering if that would ever happen - haha. i've been throwing an empty bar around like a mad man...you FGW's know why!

extremely nice guy tho. props to him and i'm sorry about your girl, man...if my girl tried to pull me away from a conversation (total duration of under 5m) with someone in the gym, i'd give her the "see ya!!!" out the do'!

Babble and Dabble

2/2: rest day

WOD 2/3: gorilla wod: plyo

today i didn't focus on anything in particular. i mainly dabbled around, did some plyo, nautilus, oly warmup, and hopped on the rower a couple times.

i'm going to take this week off - body seems to be asking for it.

i also started grad classes so my brain has been getting a serious workout; which in turn, drains me physically. :)

all right end excuses! :)

Oly-Plyo!

1/31: rest day

WOD 2/1: gorilla wod: oly-plyo

i concentrated on oly-plyo today - specifically snatch/snatch balance complexes.
oly-plyo is my term for doing light weight high-rep olympic lifts.
there is a HUGE value here!
i generally perform many different variations of the clean, jerk and snatch. sometimes i only use the bar (today was one of those days). rep'ing it out this way virtually turns the workout into a high skill plyometric routine. has anyone caught onto this yet???!!!?!
the value here is off the chart!

You push me, I pull you?

1/28: rest day

1/29: rest day

WOD 1/30: gorilla wod: snatch pulls

• 95lbs x 10 reps x 1 set
• 135lbs x 8 reps x 1 set
• 155lbs x 7 reps x 1 set
• 155lbs x 8 reps x 1 set

pretty good workout. settled on 155lbs again (like front squats).
155 seems to be the point where the bar starts actually feeling heavy again, so i decided to cap it off there. must ease the body back in. :)
i've also started to pattern my workouts after a push/pull split...in that i alternate between push days and pull days (1 push, 1 pull, 1 push, 1 pull...). i may change this up, but it seems to be working for the time being.

You could hang a coat on that rack!

1/26: rest day

WOD 1/27: gorilla wod: front squats

• 95lbs x 12 reps x 1 set
• 115lbs x 10 reps x 1 set
• 135lbs x 8 reps x 1 set
• 155lbs x 6 reps x 1 set
• 135lbs x 8 reps x 1 set

happy with the workout. i haven't put that much weight on the bar in a long time (with the exception of deads). got the rack on w/no problem. form was on, everything was good. the 155lbs did feel heavy to me tho. gotta get back into it.

Gorilla to the rescue...?

1/24: rest day

WOD 1/25: gorilla wod: snatch

• worked up to: snatch (full, squat) 80lbs x 1 rep x 2 sets
  

gorilla wods (workout of the day) are wods that l and i have designed for ourselves, based on a system of picking and choosing exercises and exercise methodologies from our pasts.
in other words, they are a culmination of what we consider some of the best exercises. we both have a systematic way in which we implement them, and they are very different, but seem to work best for our individual needs.
we both work out at a corporate gym now (don't even ask!), so all these exercises can be done at any gym out there.

l's typical wod template:

• elliptical 20m
• treadmill run 10m
• treadmill walk uphill (incline=15, ~3.4mph) 10m total
• treadmill intervals (sprint 30s, walk 50s) 10m total
• rower 10m or spin bike 10m
• olympic bar warmup:
• - thrusters
• - cleans & jerks
• - deadlifts
• - squats
• air squats x 50 reps x 1 set
• plyometrics 3-4 rounds of any of the following:
• - jumping lunges elevated
• - jump squats
• - lateral jumps
• - plyo pushups
• - elevated pushups
• - tuck jumps / box jumps
• - burpees
• - divebomber pushups
• - clap pushups
• stability ball pushups
• pullups
• knees2elbows/toes2bar
• L-sits (occasionally)
• planks / lateral planks
• plyometrics 1 round

e's typical wod template:

• joint mobility warmup 10m
• rower 4m
• olympic bar (45lbs) warmup:
• - deadlift x 10 reps
• - snatch pull x 10 reps
• - back squat x 15 reps
• - jump squat (bar - 1 inch) x 20 reps
• - snatch balance x 7 reps
• - push press / push jerk x 12-15 reps
• - cleans (squat) x 8 reps
• nautilus incline chest press (low weight) x 20 reps
• nautilus shoulder press (low weight) x 20 reps
• nautilus row (low weight) x 12 reps
• plyometrics - 1-2 sets of:
• - jumping lunges x 15-20 reps
• - clap pushups x 10-15 reps
• - jump squats x 10 reps
• a focus on one of the following:
• - 1.) one compound movement (powerlifting or oly exercise)
• - 2.) olympic lifts (lightweight - plyo focus)
• - 3.) plyometrics consisting of any of the following:
• -----*- tuck jumps
• -----*- box jumps
• -----*- lateral jumps
• -----*- fast feet
• -----*- box plyo pushups
• -----*- box plyo lateral pushups
• -----*- elevated clap pushups
• -----*- clap pullups
• pullups/chinups
• knees2elbows/toes2bar
• dips (occasionally)
• L-sits (occasionally)
• nautilus machine of choice x 20 reps
• stretching - 5-10m

so, i think from now on when i post, i'll just put up whatever focus i have for that workout day. i do all the other stuff each time i work out, so it's not worth mentioning every single time.
i'll keep going this way until i find another program to do...for now, i'm diggin my own methods. :)

Boo Yea!

WOD 1/23: gorilla wod: deadlifts

• 95lbs x 20 reps x 1 set
  
• 135lbs x 20 x 1
  
• 185lbs x 15 x 1
  
• 205lbs x 12 x 1
  

it's been a hella long time.

thanks sizz for linking me to your blog, as it inspired me to throw up another post.

i haven't been doing any specific programs since my last post (9/24)!

i've basically designed my own program - which is to have fun! but i have incorporated some, if not all the elements from the past - i just do whatever the heck i want to do each day. it's kind of nice, as i've been locked into the crossfit/catalyst world for a long time.

i've also been stressing high reps (15-20) in all my exercises, as this is essentially the opposite of
the lifting i've done in the past (though crossfit of course incorporates this like no other). it's nice, because i'm hitting up some of the muscle fibers that have been neglected.

i am, however, slowly going back to low reps, heavy weight, as i've been doing high reps for 2-3 months, and i'm starting to hit a plateau.

i also have gotten heavy into plyo. i've discovered that, for mesomorphs (like moi!), plyo works wonders.