Monday:
AMRAP in 15 minutes of
5 Push Jerks or Split Jerks @ 100lbs/155lbs
7 Clapping Push Ups
Row 125m
6rds + clapping
Breakfast - Burger patty
Lunch - Publix chef salad (no dressing, removed cheese)
Dinner - Paleo Meatloaf, spinach (accidentally left the left overs out overnight, through off my whole end game plan)
Tuesday:
21-15-9
Overhead Squat @ 85lbs/135lbs
Deadlift @ 155lbs/225lbs
19:37
Breakfast - Tuna, pecans
Lunch - 3 eggs, bacon
Dinner - Lemon pepper chicken breast, spinach, pecans
Wednesday:
(At home)
Ran 1 mile
50 sit ups
5 30-second plank holds
Breakfast - (skipped)
Lunch - 4 eggs, bacon
Dinner - Garlic pork loin, broccoli
Deep thoughts by Stuntman Mike are coming soon!
Showing posts with label row. Show all posts
Showing posts with label row. Show all posts
Wednesday, March 31, 2010
Monday, January 4, 2010
Day 1 of the Foozball
SWOD:
Back Squat 5x1
Result: All 150 (85%)
Press 5x5. Set a new 5-RM
Result: 95-115 (3 then miss) - 95 - 105 - 115 (3 then miss)
DWOD:
Back Squat 5x1
Result: All 150 (85%)
Press 5x5. Set a new 5-RM
Result: 95-115 (3 then miss) - 95 - 105 - 115 (3 then miss)
DWOD:
10 rds of
Row for one minute rest for one minute.
Score total distance in meters.
3000 Meters Minimum!
Foul = 1 Burpee Pull-Up for every 5 meters under 3000!
Results: 2546m = 90 burpee pull ups punishment (totally weak)
Wednesday, October 7, 2009
The Results
Today's punishment:
As you can see from the this ass graph there is no correlation between fart intensity in proximity to shitting. Thus we can call this myth busted. I did learn from this experiment never follow anyone else's bowel movements... it is TMI. I don't know how proctologists do it.
Suck it.
--Stuntman Mike
"Fifteen"
AMRAP in 15 minutes of
15 Calorie Row
15 Push-Ups
15 Box Jumps
Results: 4 rounds + 2 jumps
Pukey scale: 3.8 of 5
Sadism scale: 3 of 5
I strolled into this one at 6:30 and ran heat 2 all by my lonesome. I ain't going to lie, this one sucked and kept me on the floor for a good while. I think if it had gone 5 more minutes it would have easily been a puker.
Anyways enough about that mumbo jumbo lets get to the subject you all have been dieing to know about. Do your farts smell worse before you have to take a shit. Since there was a volunteer fail from the Stuntman Mike Nation, the study was only conducted on two subjects.
Results: 4 rounds + 2 jumps
Pukey scale: 3.8 of 5
Sadism scale: 3 of 5
I strolled into this one at 6:30 and ran heat 2 all by my lonesome. I ain't going to lie, this one sucked and kept me on the floor for a good while. I think if it had gone 5 more minutes it would have easily been a puker.
Anyways enough about that mumbo jumbo lets get to the subject you all have been dieing to know about. Do your farts smell worse before you have to take a shit. Since there was a volunteer fail from the Stuntman Mike Nation, the study was only conducted on two subjects.
As you can see from the this ass graph there is no correlation between fart intensity in proximity to shitting. Thus we can call this myth busted. I did learn from this experiment never follow anyone else's bowel movements... it is TMI. I don't know how proctologists do it.
Suck it.
--Stuntman Mike
Monday, July 27, 2009
Mind fuck
Today's punishment:
Row Max Distance (Meters) in 4-minutes, then Max Poundage (Cumulative) "Anyway Overhead" in 4-minutes*
Result: 2716
Pukey scale: 3.5 (possibly a 5 if it lasted much longer)
Sadism scale: 5 of 5
Jason came up with a tricky work out today. Choose what weight to optimize your output. You create your own kind of personal punishment, thus the 5 on the sadism scale. For me this one wasn't that bad, except the slight wave of nausea from my last push at the end. I wish I had known about this before hand, so I could formulate my plan over the weekend. Hell, I kind of want to do this one again! Why? Because I am numbers nerd.
I went 85 bumping up to 75 at the very last minute. 75 felt too light and 85 felt "good" albeit still a little light. I pumped out 1016 on the row and then moved on to the CNJs. FUCK ME. That felt way heavier than it did before. Maybe Jason secretly has lead rubber weights he switches out to just fuck with me but no, it is probably just because I rowed for 4 minutes. My goal was 15 CNJs, I hit 20. (20 x 85 = 1700) + 1026 = 2716. Right at the end a quick wave of pukey started to come on but time was out and I retreated to my fan. After I began to return to general consciousness I started to evaluate my performance. I really think I could have done 25 @ 75 which would have landed me at 1875, an extra 175 to my score. Although we didn't discuss numbers, Sarah had came to the same conclusion.
Since I am such a nice guy and I hate Jason and want to foil his evil plans of sadism; my friends in the PM crews, I will give you a game plan for today.
Now from my experience with this, I think you should warm up and get to a comfortable weight from which you guess you can bang out 25-30 reps in 3 to 3 1/2 minutes (the first minute is kind of a wash) then immediately take 10 lbs off of that because the row will make it suck more.
Looking at the table, I really think 30 should be the optimum target. At the right weight, it is a reasonably obtainable. Breaks are really the enemy here (which I took too many of). If I had dropped down to 65 and hit 31 reps, I would have broken the 3000 mark on my overall score. I am not really sure if I could have hit 27 at 75 beat that threshold.
****UPDATE****
Being the selfish prick that I am, I realized that 30 was optimum for my target weight range. There is an equation for a the optimum output for each weight but I really don't feel like spending time trying to find those numbers for you. Anyways if you are using lighter weights. 35/45 you are better off going heavier if you think it is a difference of only 5 reps. 30 @ 35lbs = 1050 < 25 @ 45lbs = 1125. So if you are trying to decide between 45 and 35 go with 45 because more weight equals more points. Other than that shot for the lighter weight at more reps for more points. But really just look at the chart because and figure it out yourself.
****END UPDATE***
****UPDATE NUMBER 2****
I added the point of diminishing returns to the chart. When the number is red that means that you would get less points for doing 5 more reps at 10lbs lighter. You don't want this. So if you think you going to do 55 or 65 and are aiming for 30 reps, I would almost say go ahead and do 65 because if you make 35 or more then you are actually doing more work for less points.
****END UPDATE ****
Anyways, sorry to the rest of the AMs that this wasn't out in time. Good luck PM! You bitches better appreciate that chart. Blogger gave me all kinds of hell trying to add in the pretty table.
Suck it.
-Stuntman Mike
Row Max Distance (Meters) in 4-minutes, then Max Poundage (Cumulative) "Anyway Overhead" in 4-minutes*
Result: 2716
Pukey scale: 3.5 (possibly a 5 if it lasted much longer)
Sadism scale: 5 of 5
Jason came up with a tricky work out today. Choose what weight to optimize your output. You create your own kind of personal punishment, thus the 5 on the sadism scale. For me this one wasn't that bad, except the slight wave of nausea from my last push at the end. I wish I had known about this before hand, so I could formulate my plan over the weekend. Hell, I kind of want to do this one again! Why? Because I am numbers nerd.
I went 85 bumping up to 75 at the very last minute. 75 felt too light and 85 felt "good" albeit still a little light. I pumped out 1016 on the row and then moved on to the CNJs. FUCK ME. That felt way heavier than it did before. Maybe Jason secretly has lead rubber weights he switches out to just fuck with me but no, it is probably just because I rowed for 4 minutes. My goal was 15 CNJs, I hit 20. (20 x 85 = 1700) + 1026 = 2716. Right at the end a quick wave of pukey started to come on but time was out and I retreated to my fan. After I began to return to general consciousness I started to evaluate my performance. I really think I could have done 25 @ 75 which would have landed me at 1875, an extra 175 to my score. Although we didn't discuss numbers, Sarah had came to the same conclusion.
Since I am such a nice guy and I hate Jason and want to foil his evil plans of sadism; my friends in the PM crews, I will give you a game plan for today.
|
Now from my experience with this, I think you should warm up and get to a comfortable weight from which you guess you can bang out 25-30 reps in 3 to 3 1/2 minutes (the first minute is kind of a wash) then immediately take 10 lbs off of that because the row will make it suck more.
Looking at the table, I really think 30 should be the optimum target. At the right weight, it is a reasonably obtainable. Breaks are really the enemy here (which I took too many of). If I had dropped down to 65 and hit 31 reps, I would have broken the 3000 mark on my overall score. I am not really sure if I could have hit 27 at 75 beat that threshold.
****UPDATE****
Being the selfish prick that I am, I realized that 30 was optimum for my target weight range. There is an equation for a the optimum output for each weight but I really don't feel like spending time trying to find those numbers for you. Anyways if you are using lighter weights. 35/45 you are better off going heavier if you think it is a difference of only 5 reps. 30 @ 35lbs = 1050 < 25 @ 45lbs = 1125. So if you are trying to decide between 45 and 35 go with 45 because more weight equals more points. Other than that shot for the lighter weight at more reps for more points. But really just look at the chart because and figure it out yourself.
****END UPDATE***
****UPDATE NUMBER 2****
I added the point of diminishing returns to the chart. When the number is red that means that you would get less points for doing 5 more reps at 10lbs lighter. You don't want this. So if you think you going to do 55 or 65 and are aiming for 30 reps, I would almost say go ahead and do 65 because if you make 35 or more then you are actually doing more work for less points.
****END UPDATE ****
Anyways, sorry to the rest of the AMs that this wasn't out in time. Good luck PM! You bitches better appreciate that chart. Blogger gave me all kinds of hell trying to add in the pretty table.
Suck it.
-Stuntman Mike
Friday, July 10, 2009
Good bye 20s
Today's punishment:
TGIF - Triple Modality
For total reps:
3 minutes Max Rep CNJ @ 83/135
3 minutes Rest
3 minutes Max Rep Burpees
3 minutes Rest
3 minutes Max Calorie Row
Done!
Result: 93 @ 115 lbs
Pukey Scale: 3.5 of 5
Total suck. My next CF WOD will be at age 30. Good to work out with Mariel one last time. Good luck in Tampa! I will see all you bitches tonight. And over the weekend.
Suck it
--Stuntman Mike
Result: 93 @ 115 lbs
Pukey Scale: 3.5 of 5
Total suck. My next CF WOD will be at age 30. Good to work out with Mariel one last time. Good luck in Tampa! I will see all you bitches tonight. And over the weekend.
Suck it
--Stuntman Mike
Friday, June 19, 2009
Two shitty workouts 12 hours apart
Yesterday's punishment (my lazy ass didn't get up at 6am so I hit up 6pm):
Courtesy of J.Gilson @ CrossFit "Again Faster"
AMRAP in 10 minutes:
10 Hang Power Clean [63/95]
10 Burpees
- - - - - - - - - -
Extra Work:
50 GHD Sit-Ups
50 GHD Hypers
Result: 4 rounds + 1 burpee
Pukey Scale: 3
Hey J.Gilson... FUCK YOU! Thanks for the horrible workout asshole. Did you and Jason become sadistic pen pals over craigslist or something? Had this one been a 5 min amrap I would have done fine and it wouldn't have been so bad but I started cracking at about 7 mins in and my cleans went to shit. Total failure the last 3 mins, that sucked. I cooled off in the hurricane that hit us right when the workout started. Felt good. Krock and Rob both felt pukey but didn't quite pop. (Just feeling pukey for Kristin is like a 6 on the normal pukey scale.) If you ain't puking you ain't trying. Had my cleans not failed me I would have been right there with them. The extra work sucked too. Thanks Jason, you dick.
Today's punishment (12 hours later):
Result: @125 (We'll have to find out this from Jason, he had some crazy math scribbled down that was supposed to be my time)
Pukey scale: 3.5 (No barf thanks to the breaks)
6AM was all slow getting going this morning, me included. Sarah and Jason tried to trick me into thinking we would skip the WOD and hit up Bennett's for some donuts... its too early for such pranks. The two paleos almost got me to believe it. By the time we actually got to this bitch of a WOD it was already 6:40. I weighed in this morning at 160 and for some stupid reason I thought that is what I was going to bench that. I have never even tried to bench that much before but fuck it, its Friday right? I quickly came to my senses as mixing the row would severely hinder my ability to push out 21 reps over my 5-rep max. No, I did 125 instead (78.125%). Man, it still sucked. Performance-wise I think I did ok. I hope Jason's CF football workout is extra hard today.
Suck it.
--Stuntman Mike
Courtesy of J.Gilson @ CrossFit "Again Faster"
AMRAP in 10 minutes:
10 Hang Power Clean [63/95]
10 Burpees
- - - - - - - - - -
Extra Work:
50 GHD Sit-Ups
50 GHD Hypers
Result: 4 rounds + 1 burpee
Pukey Scale: 3
Hey J.Gilson... FUCK YOU! Thanks for the horrible workout asshole. Did you and Jason become sadistic pen pals over craigslist or something? Had this one been a 5 min amrap I would have done fine and it wouldn't have been so bad but I started cracking at about 7 mins in and my cleans went to shit. Total failure the last 3 mins, that sucked. I cooled off in the hurricane that hit us right when the workout started. Felt good. Krock and Rob both felt pukey but didn't quite pop. (Just feeling pukey for Kristin is like a 6 on the normal pukey scale.) If you ain't puking you ain't trying. Had my cleans not failed me I would have been right there with them. The extra work sucked too. Thanks Jason, you dick.
Today's punishment (12 hours later):
3 rds of:
Row 750/500/250 Meters
SB Bench Press 21-15-9 [@ 75%/100% of Body Weight]
KTE 21-15-9
*Rest as needed between rounds
Result: @125 (We'll have to find out this from Jason, he had some crazy math scribbled down that was supposed to be my time)
Pukey scale: 3.5 (No barf thanks to the breaks)
6AM was all slow getting going this morning, me included. Sarah and Jason tried to trick me into thinking we would skip the WOD and hit up Bennett's for some donuts... its too early for such pranks. The two paleos almost got me to believe it. By the time we actually got to this bitch of a WOD it was already 6:40. I weighed in this morning at 160 and for some stupid reason I thought that is what I was going to bench that. I have never even tried to bench that much before but fuck it, its Friday right? I quickly came to my senses as mixing the row would severely hinder my ability to push out 21 reps over my 5-rep max. No, I did 125 instead (78.125%). Man, it still sucked. Performance-wise I think I did ok. I hope Jason's CF football workout is extra hard today.
Suck it.
--Stuntman Mike
Monday, June 15, 2009
Stuntman Mike Diet
Monday morning punishment:
3 rds:
60 seconds, Max Rep Pull-Ups
Run 200-M
Row 60 seconds, Max Cals
*Rest 3 min. between rds
*Score total # of Pull-Ups + Calories
Result: 107
Pukey Scale: 2 (had there been no rest it would have been a 5)
I am really surprised Jason let us rest between rounds. If it wasn't for those short three minutes, pukeyness definitly would have ensued. I actually did ok for a 6 AM Monday. My target was to average 20 across the board but that didn't happen after the first round. After last week's overall suckfest, I still think I started this week pretty strong.
I noticed a lot of you blogging the food, after last week I got to thinking maybe my nutrition isn't where it should be at. So I concocted a plan that I started this weekend:
The Stuntman Mike Diet
The Stuntman Mike diet works similar to the zone. We focus on three macro nutrients but I call them chunks instead of blocks. The three main macro nutrients are saturated fat, sugar, and alcohol. Two grams of sat. fat, ten grams of sugar, and a half an alcoholic drink each total for one chunk (the sugars in beer are included into the alcohol). So lets see how I did this weekend:
Saturday -
8:00 AM Calistoga - Bacon egg and cheese croissant sandwich and coffee with half & half and sugar 7-4-0
9:30 AM Golf - Four Coors Lights 0-0-8
1:00 PM Beef O'Brady's - Five Hot Wings dipped in blue cheese and one beer 6-0-0
4:00 PM Rob's pool - One Mojito, two Coors Lights 0-0-8 (Rob makes strong Mojito, that bitch counts as two)
6:30 PM Leeroy Selmon's - Eight BBQ wings dipped in ranch, 1/3 plate of nachos, and two sweet teas 15-9-0
8:30 PM Reserve and the Buddah - One Jager Bomb, five pints of Guinness, two Pints of Black & Blues, one Yingling straight from the pitcher. 0-0-18
2:45 AM IHOP - Stuffed french toast, two eggs, hash browns, and bacon. (also I stole two onion rings from my friend Brian when he wasn't looking. those were the bestest onion rings ever... because I stole them) 10-12-0
Sunday -
8:30 AM Bennett's - Boston cream donut and coffee with half & half and sugar. 4-8-0
(If you haven't been to Bennett's in Downtown Fort Myers, I highly recommend it! best.donuts.ever.)
12:00 PM Chili's - Three boneless chicken wings, two sliders, half a quesadilla, two sweet teas, one margarita. 18-9-2
3:00 PM Beach - Two Coors Lights 0-0-4
5:30 PM Abbot's - Black Raspberry Frozen Custard with gummy bears on top. 4-15-0
(Also have to give a recommendation to Abbot's this was my first time and I was really impressed although the gummy bears were a bit much, that's what happens when left to my vices)
8:00 PM Wendy's - Single combo with cheese (Coke) and a small Frosty. 8-9-0
Ok, all kidding a side this was seriously a bad weekend for me eating wise. Back to zone bars and protein shakes, joy oh joy.
Suck it.
--Stuntman Mike
3 rds:
60 seconds, Max Rep Pull-Ups
Run 200-M
Row 60 seconds, Max Cals
*Rest 3 min. between rds
*Score total # of Pull-Ups + Calories
Result: 107
Pukey Scale: 2 (had there been no rest it would have been a 5)
I am really surprised Jason let us rest between rounds. If it wasn't for those short three minutes, pukeyness definitly would have ensued. I actually did ok for a 6 AM Monday. My target was to average 20 across the board but that didn't happen after the first round. After last week's overall suckfest, I still think I started this week pretty strong.
I noticed a lot of you blogging the food, after last week I got to thinking maybe my nutrition isn't where it should be at. So I concocted a plan that I started this weekend:
The Stuntman Mike Diet
The Stuntman Mike diet works similar to the zone. We focus on three macro nutrients but I call them chunks instead of blocks. The three main macro nutrients are saturated fat, sugar, and alcohol. Two grams of sat. fat, ten grams of sugar, and a half an alcoholic drink each total for one chunk (the sugars in beer are included into the alcohol). So lets see how I did this weekend:
Saturday -
8:00 AM Calistoga - Bacon egg and cheese croissant sandwich and coffee with half & half and sugar 7-4-0
9:30 AM Golf - Four Coors Lights 0-0-8
1:00 PM Beef O'Brady's - Five Hot Wings dipped in blue cheese and one beer 6-0-0
4:00 PM Rob's pool - One Mojito, two Coors Lights 0-0-8 (Rob makes strong Mojito, that bitch counts as two)
6:30 PM Leeroy Selmon's - Eight BBQ wings dipped in ranch, 1/3 plate of nachos, and two sweet teas 15-9-0
8:30 PM Reserve and the Buddah - One Jager Bomb, five pints of Guinness, two Pints of Black & Blues, one Yingling straight from the pitcher. 0-0-18
2:45 AM IHOP - Stuffed french toast, two eggs, hash browns, and bacon. (also I stole two onion rings from my friend Brian when he wasn't looking. those were the bestest onion rings ever... because I stole them) 10-12-0
Sunday -
8:30 AM Bennett's - Boston cream donut and coffee with half & half and sugar. 4-8-0
(If you haven't been to Bennett's in Downtown Fort Myers, I highly recommend it! best.donuts.ever.)
12:00 PM Chili's - Three boneless chicken wings, two sliders, half a quesadilla, two sweet teas, one margarita. 18-9-2
3:00 PM Beach - Two Coors Lights 0-0-4
5:30 PM Abbot's - Black Raspberry Frozen Custard with gummy bears on top. 4-15-0
(Also have to give a recommendation to Abbot's this was my first time and I was really impressed although the gummy bears were a bit much, that's what happens when left to my vices)
8:00 PM Wendy's - Single combo with cheese (Coke) and a small Frosty. 8-9-0
Ok, all kidding a side this was seriously a bad weekend for me eating wise. Back to zone bars and protein shakes, joy oh joy.
Suck it.
--Stuntman Mike
Thursday, June 4, 2009
Rob vs the Rower
Rob is supposed to write a guest blog entry for today.
Suck it.
--Stuntman Mike
Without further ado....
----------------------------------------------------------------------------------
Suck it.
--Stuntman Mike
Without further ado....
----------------------------------------------------------------------------------
I was going to give you a little Stuntman Mike style history of the rower, but Vikings were real men and didn’t have time after raping and pillaging to keep records (Plus records can be upheld in a court of law, and Vikings didn’t liked being fucked with by The Man).
So I like to express myself today using the modern and sophisticated art of the nursery rhyme (that's right mother fuckers, I said nursery rhyme).
Prepare to have your faces melted:
Row, Row, Row the Rower
You will lose your spleen
Hurling, Hurling, Hurling, Hurling
Jason will make you scream
No seriously Jason will make you scream... haven’t you ever seen that dude in Friday the 13th??! Scary shit...
F-EVERYONE!
Big Rob
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