brent phillips crossfit journal

tough getting back into the routine after being in the mountains, even though I got a good bit of exercise up there. I grabbed a WO from last week to get things going- shoulder routine plus a very light jog. As Rx 5×1 Shoulder Press; 5×3 Push Press; 5×5 Jerk-Press. (Hopefully) slight problem on the last set – pinched something in left shoulder. Will watch this week.

• Shoulder Press: 1 x 95, 115, 135, 135, 135
• Push Press: 3x 135, 145, 145, 155, 155
• Jerk Press: 5x 95, 135, Shoulder Pinch
• Jog 3/4 mile. 

Found a gym near the cabin. Pulled out a workout from a few weeks back that I did not particularly enjoy – guess that means it works .
As Rx, 4x {dumbbell cleans x 15 @ 40lbs + 21 lat-pulls @100lbs}

• DB clean @40lb x 15
  lat-pull 21 x 100
• DB clean @ 40lb x 15
  lat-pull 21 x 100
• DB clean @ 40lb x 15
  lat-pull 21 x 85
• DB clean @ 40lb x 15
  lat-pull 7×3 x 85

Brutal forearm workout. The pull down and grip seemed particularly hard. Breathing like a freight train per usual…

On vacation this week with the family. No formal workout plan. Hit the trail this morning for a mountain run. Periodically stopped for jump rope. Not sure of distance.

• 20 minute brisk run
• 200 revs on jumprope (4×50)

In 20 minutes complete as many rounds as possible of: 5 thrusters, 7 hanging cleans, and 10 sumo deadlifts @ 95lbs.

- Total time 20:07, completed 5 rounds.

Forearm and grip were challenges. Had to pause mid-set on a few of the deadlift rounds. Form was going out the window toward the end

as prescribed 5 sets of 3 reps.  Posture was tricky, on heavier weight, felt myself leaning forward. Had to correct mid rep. Also need to work on locking the grip – used cross-arms for heavier lifts this time.

• 135 x 3
• 185 x 3
• 205 x 3
• 225 x 3
• 235 x 3

Overall good set.

The Rx called for 3x {400 meters, kettle bell swings at 21 x 55lb, and hand-stand push ups x 12}. I modded the routine to accomodate my location / comfort with movements as follows:

• 1200 meters (~ 3/4 mile): 9:30 minutes
• dumbbell swing: 35lb x 21
  standard push-up x 12

  - 2 minutes -

• dumbbell swing: 50lb x 21
  standard push-up x 12

  - 3 minutes -

• Dumbbell swing: 50lb x7 (30 seconds), x7 (30 seconds) , x7 (1 minute)
  standard push-up x 12

not fun.

Running is not my forte, so the 5k – at first – was a bit daunting. Decided to warm into it then jog as much as I could. Ended up doing ok. I ran on the ball of my feet (calves are burning) and took care not to pound too heavily. My left shin has historically been sensitive.

• 5k (3.1 miles) – 47:50, average = 15:43 minute mile. Range from 3.2 to 5 on treadmill.
• no shin pain, fairly comfortable running on the ball of my feet, although calves will pay tomorrow

I think weight plates get heavier at the end of the week …I combined a couple of WO’s today since I missed a couple of days this week. Back Squats were 7 x 1. Chest was a high rep to low rep stack followed by jogging a mile and change.

Squats:

• warmup: 135 x 3
• warmup: 185 x 3
• 185 x 1
• 225 x 1
• 275 x 1
• 315 x 1
• 365 x 1
• 405 x 1
• 425 x 1 (this was tough! I had a couple of guys help me re-rack this one)

Chest Press (Hammer Incline Machine – close grip) – quick pyramid on this set

• +90 lbs x 30
• +140 lbs x 5
• +180lbs x 3

Followed by: 1.12 miles (left calf cramped up).

deviating from the web program, decided to push my back a bit – 5×5’s on deadlifts.  This turned out to be pretty easy. I’m feeling an increase on my next 1RM…

• warm-up, 135×5
• 185 x 5
• 225 x 5
• 225 x 5
• 275 x 4 (grip started to slip)
• 275 x 5 (added straps )

A week off, so starting fairly heavy today. I opted for a combo of 5×5’s for squats and presses as seperate rounds (not supersets).

• Back squat:
  135 x 5
  225 x 5
  315 x 5
  365 x 3 F
  315 x 5
• Shoulder Press (strict)
  135 x 5
  135 x 5
  135 x 5
  135 x 4
  135 x 3