Jay's Road from Strong and Powerful to Strong, Powerful and FIT!

[Jay Ashman]

Started this back up this week.... Thursday to be exact.

My reasons were several. I've boxed, did numerous martial arts, played rugby and did strongman contests, and when I was younger I did crossfit to get ready for athletic competitions. Well since I am "retired" from official competition I have let my fitness level slack. Plus having developed lower back arthritis and being only 33 means that I cannot push myself to the limit anymore on heavy squats on deadlifts. So..... time to adjust the program.

I'm planning to drop from 255 to 240/245 in bodyweight and become more fit while trying to maintain a level of strength and power. My fast-twitch fibers have been neglected as well so time to get them back in the game... By no means am I badly out of shape, but I'm not in "combat shape".

All in all one week of crossfit and one week of compound lifts (without the bench press but doing overhead presses and inclines) should do the trick for me.

Thursday did a "starter" workout of 20 reps at 135 with the power clean followed by 20 pushups for 5 cycles. Was able to do this rep range: 15/20. 12/20. 12/20. 10/20. 10/20.

Todays WoD I did (modified to fit my fitness level, crossfit level and equipment available):

12 walking lunges
10 full floor situps (awkward using the glute-ham for these, gotta get used to them)
10 hip extensions
5 chins
5 dips

did 6 cycles in 30 minutes....

Good start to this program.

[Jay Ashman]

WoD today..

HSPU's are hard for me for balance so I did them against a wall for support for my legs... L-Chins not a problem, but I can't do too many chins in a row yet so I have to work on that...

as follows:
15/1
13/3
11/5
9/7
7/9
5/7
3/6
1/7

did this in 13:46

not too shabby

[Jay Ashman]

I cannot do a full-on 400m sprint yet without wanting to commit myself so I knocked it down to 200m because I want to sprint these and not jog...

as follows:
200m/50 BW Squats
200m/50 BW Squats
200m/50 BW Squats
200m/30 BW Squats
200m/30 BW Squats

in 19:45

my running cardio needs work....

[Jay Ashman]

Recovering from a pinched sciatic nerve that happened a couple weeks ago so I was taking it very easy doing deads and concentrating on form. Usually I am about 350-375 for 5's on deads but working it light until I feel 100%.

5 x 275 for all 5 sets.

added in bicep curls for 2 sets 8 x 70
and then 10 minutes on level 8 on stepmill.

[Jay Ashman]

couldn't make the WoD today due to an insane after-work schedule... so I used my rest day today and will do Thurs WoD Friday and Friday's Sat...

Next week I will start the ME Black Box to further diversify my training with crossfit so I can keep my power while getting in great shape.

[Jay Ashman]

did thurs WoD today...

15 pushups
12 dips (no rings yet)
135# push press (my strength all over is very high - with the exception of the healing back - so I bumped this up a bit)

7 rounds in 20 minutes

[Jay Ashman]

Fridays was done today...

Weighted Chins 1 rep for 7 sets...

did the following weighing at 247:

45# x 2 reps
70# x 1 reps x 7 sets

[Jay Ashman]

My first filthy fifty but I made it a trying thirty because I know I am not in "50 rep" shape yet so I don't want to murder myself..

stats - 6'3"/245

30 Box jump, 24 inch box
30 Jumping pull-ups
30 Kettlebell swings
Walking Lunge, 30 steps
30 Knees to elbows
50 Push press, 45 pounds
30 Back extensions
30 thrusters 20 pound ball
30 Burpees
30 jump ropes - gotta practice double unders

29:30

[Jay Ashman]

ME Black Box day - Push Press
225 x 5 x 3
245 x 3 x 3

then I hit the heavy bag for 6 rounds of 3 minutes each. combo work...

[Jay Ashman]

my form is horrible with a full clean, power cleans are fantastic, but I REALLY need to work on the flip and drop so I did power clean and jerk and spent an hour after working form very light... my wrists aren't very flexible and I have a hard time with the form when going to the squat position... ugh

3 x 135
3 x 185
3 x 205
3 x 205
3 x 225