10 rounds of...
10 Back Squat 135#
10 Burpees
Time: 13:57
*85% effort. This was a good one. Did this with no warmup. Had no time. I noticed that since the sectional I have decreased my intensity a little and doing less workouts for time. I am now ready to start to ramp up the volume and intensity for a month or two and see what happens. Looking forward to it. Now I am finally up to date. Time for bed. Out like a deaf kid in musical chairs!! cha ching. boom!
Wednesday, April 28, 2010
Shouler Strength
04/27/10
4 x 5 Press
135/135/145/145
4 x 3 Push Press
155/165/176/186
4 x 1 Push Jerk
198/198/208/220
Felt strong. Happy about my effort
4 x 5 Press
135/135/145/145
4 x 3 Push Press
155/165/176/186
4 x 1 Push Jerk
198/198/208/220
Felt strong. Happy about my effort
Til You Collapse (Literally)
04/26/10
50 power clean 95#
50 situps unanchored
25 pullups
50 kb swings 50#
25 pushups
50 ball slams 20#
25 kal row
50 bench press 95#
50 box jump 20"
25 back extension
50 wall ball
25 ghd situps
250m row
Time: 27:18
This was coming off a crappy weekend and no sleep. 85% effort. This was still a killer. I was out of it for hours after this. Miserable.
50 power clean 95#
50 situps unanchored
25 pullups
50 kb swings 50#
25 pushups
50 ball slams 20#
25 kal row
50 bench press 95#
50 box jump 20"
25 back extension
50 wall ball
25 ghd situps
250m row
Time: 27:18
This was coming off a crappy weekend and no sleep. 85% effort. This was still a killer. I was out of it for hours after this. Miserable.
Ouch. This one hurt!
04/21/10
25 pullups
50 squats
25 burpees
rest 4 minutes for a total of 4 cycles
1-2:20
2-2:58
3-3:14
4-2:35
*Good burn. Got cough
25 pullups
50 squats
25 burpees
rest 4 minutes for a total of 4 cycles
1-2:20
2-2:58
3-3:14
4-2:35
*Good burn. Got cough
run row AGAIN!?
04/16/10
6 mile run
Row Hard/Easy strokes pyramid
10 strokes hard then 10 easy
20/30/40/30/20/10/20/30/40/30/20/10
This was all done under a 1:40 split
6 mile run
Row Hard/Easy strokes pyramid
10 strokes hard then 10 easy
20/30/40/30/20/10/20/30/40/30/20/10
This was all done under a 1:40 split
Lift with Students
04/15/10
5 Deadlift 185#
5 Bench 155#
5 Squat 175#
10 toes to bar
finish wit 55 burpees as a class
AMRAP in 8 minutes at each station
Did this twice with two different groups
Worked up to 1RM Power Snatch 165#
5 Deadlift 185#
5 Bench 155#
5 Squat 175#
10 toes to bar
finish wit 55 burpees as a class
AMRAP in 8 minutes at each station
Did this twice with two different groups
Worked up to 1RM Power Snatch 165#
Grapplers Circuit
04/14/10
3/4 mile intervals- well just 2 of them
4:50
4:30
Grapplers circuit
hammer curs
upright row
snatch
push press
bent row
thruster
lunges
SDHP
Clean and press
with 35#db
10 reps of each
30 sec rest
3 rounds
3/4 mile intervals- well just 2 of them
4:50
4:30
Grapplers circuit
hammer curs
upright row
snatch
push press
bent row
thruster
lunges
SDHP
Clean and press
with 35#db
10 reps of each
30 sec rest
3 rounds
Semi Busy Day
04/13/10
100 squats for time: 1:25
50 pullups
150 pushups
200 squat
100 ghd situps
100 back extensions
10 minute jump rope
10 minute 1 power snatch every minute-don't remember the weight
100 squats for time: 1:25
50 pullups
150 pushups
200 squat
100 ghd situps
100 back extensions
10 minute jump rope
10 minute 1 power snatch every minute-don't remember the weight
Busy DAY!
04/12/10
10...1
pullups
Deadlift 225#
box jump 36"
ring dips
push press 50# db
no time-went hard
5 minute handstand practice.
1...10...1 toes to bar with partner
10 minutes alternating
Run at 8.0 speed and rope slam ball variations
Run 1 mile: 7:30
10...1
pullups
Deadlift 225#
box jump 36"
ring dips
push press 50# db
no time-went hard
5 minute handstand practice.
1...10...1 toes to bar with partner
10 minutes alternating
Run at 8.0 speed and rope slam ball variations
Run 1 mile: 7:30
ROW! ugh!
04/08/10
4 x 1k on a 12 minute center
These are 500m split times
1-1:48.8
2-1:45.8
3-1:45.0
4-1:44.5
4 x 1k on a 12 minute center
These are 500m split times
1-1:48.8
2-1:45.8
3-1:45.0
4-1:44.5
Just a strength day
04/07/10
Strength:
Bench Press 6 x 2
225/245/255/255/255/255
Clean 6 x 2
135 135 145 155 175 195
*definitely could have went heavier on clean. I wasn't planning on doing this until somebody else was doing it and i hopped in.
Strength:
Bench Press 6 x 2
225/245/255/255/255/255
Clean 6 x 2
135 135 145 155 175 195
*definitely could have went heavier on clean. I wasn't planning on doing this until somebody else was doing it and i hopped in.
Partner workout
04/06/10
5 x 5 OHS
95#
then...
20 mins of...
5 high pull 95#
5 ring dips
10 35# db rows
10 plyo pushups
14-17 rounds
5 x 5 OHS
95#
then...
20 mins of...
5 high pull 95#
5 ring dips
10 35# db rows
10 plyo pushups
14-17 rounds
Dumbbell RUN
04/05/10
10...1 Clean and jerk 45# DB
1...10 weighted pullups 45#
with partner. no time
Run 1 mile rest 3 mins
Run 3/4 mile rest 2 mins
Run 1/2 mile rest 1 min
Run 1/4 mile
Time: 23:59
*This was done at a 80% effort
finished with
8 x 25
pushups
situps
10...1 Clean and jerk 45# DB
1...10 weighted pullups 45#
with partner. no time
Run 1 mile rest 3 mins
Run 3/4 mile rest 2 mins
Run 1/2 mile rest 1 min
Run 1/4 mile
Time: 23:59
*This was done at a 80% effort
finished with
8 x 25
pushups
situps
Outdoor Track workout
04/01/10
5 rounds of...
20 double unders
10 pullups
20 pushups
30 squats
400m run
Time: 21:53
*Hard to keep the intensity up. Did alright. 85% effort here.
5 rounds of...
20 double unders
10 pullups
20 pushups
30 squats
400m run
Time: 21:53
*Hard to keep the intensity up. Did alright. 85% effort here.
THE ERG!
03/31/10
3x2k Row with 5 min rest
1-2:01.7 500m split
2-1:59.5 split
3-1:56.9 split
5x10 dips
*Trying to start rowing more. Today was a good workout. I enjoyed it
3x2k Row with 5 min rest
1-2:01.7 500m split
2-1:59.5 split
3-1:56.9 split
5x10 dips
*Trying to start rowing more. Today was a good workout. I enjoyed it
Soccer!
03/30/10
Played goalie and free kicks in the weightroom for a good half hour. It was good day!
Played goalie and free kicks in the weightroom for a good half hour. It was good day!
Hill Run!
03/24/10
8 ascents and descents at the hill on base with students.
Shuttle run
*Hamstrings Ass, and Low back ARE SHOT!!! OWW!
8 ascents and descents at the hill on base with students.
Shuttle run
*Hamstrings Ass, and Low back ARE SHOT!!! OWW!
Plate PT is Back!
03/23/10
15 minute Plate PT with students
Conditioning:
5 rounds of...
30 back extensions
25 ghd situps
Time: 11:23
*Back fatigued. Situps were consistent. Good effort
15 minute Plate PT with students
Conditioning:
5 rounds of...
30 back extensions
25 ghd situps
Time: 11:23
*Back fatigued. Situps were consistent. Good effort
BEOWULF!
Conditioning:
Beowulf-
800m run
1000m row
50 ring dips
100 pullups
150 ball slams
1000m row
800m run
Time: 33:15
*Constant pace. about 85% effort. partitioned 5/10/15
Strength:
Squats
135/155/185/210/240 3 reps each
275(max rep)x 7
Beowulf-
800m run
1000m row
50 ring dips
100 pullups
150 ball slams
1000m row
800m run
Time: 33:15
*Constant pace. about 85% effort. partitioned 5/10/15
Strength:
Squats
135/155/185/210/240 3 reps each
275(max rep)x 7
Way Late!
03/19/10
Strength:
Deadlift
145/185/215/235/275 5 reps each
305x7
*body beat up from the week. Had no desire.
Bench Press
100/125/150/165/185 5 reps each
215x13
Conditioning
This was done prior to the Strength.
Ran 7 miles at the pace our Runners run at. Blah. This definitely got me tired for deadlifts
Strength:
Deadlift
145/185/215/235/275 5 reps each
305x7
*body beat up from the week. Had no desire.
Bench Press
100/125/150/165/185 5 reps each
215x13
Conditioning
This was done prior to the Strength.
Ran 7 miles at the pace our Runners run at. Blah. This definitely got me tired for deadlifts
Wednesday, March 24, 2010
Thursday, March 18, 2010
Fun day Field Day
03/18/10
I was working outside all day today. We had set up a sweet obstacle course for the students. I did it 4 times through out the day. It was fun.
Sled Pull/Push 20 yards
Hurdle course 30 yards
Bear crawl 50 yards
Ladder
30 yard walking lunge
30 yard low army crawl
100 yard buddy carry
50 yard farmer's walk 45# each
10 Thruster 30# DB
25 Burpees
I was working outside all day today. We had set up a sweet obstacle course for the students. I did it 4 times through out the day. It was fun.
Sled Pull/Push 20 yards
Hurdle course 30 yards
Bear crawl 50 yards
Ladder
30 yard walking lunge
30 yard low army crawl
100 yard buddy carry
50 yard farmer's walk 45# each
10 Thruster 30# DB
25 Burpees
Wednesday, March 17, 2010
"Murph" St. Patrick's Day
03/17/10
"Murph"
1 mile Run
100 pullups
200 pushups
300 squats
1 mile run
Time: 33:20
Mile 1 was about 6:50
Partition 10 rounds of 10/20/30
Mile 2 was between 6:00-6:30
A military police officer came up in the middle of the workout and of course I had to stop. All he wanted was to talk about the kipping pullup. He was just getting into crossfit. I gave him a couple tips and then continued. I definitely lost several minutes there. I'm not making excuses, just saying... The last mile was painful. It's been awhile since I've felt that cardio/stamina burn. I wanted to throw up the last two laps but had nothing to throw up. I was moving pretty fast. i was amazed with how well I was hauling ass and it was enough motivation for me to keep it up and maintain the pace. This is always a good rough workout!
"Murph"
1 mile Run
100 pullups
200 pushups
300 squats
1 mile run
Time: 33:20
Mile 1 was about 6:50
Partition 10 rounds of 10/20/30
Mile 2 was between 6:00-6:30
A military police officer came up in the middle of the workout and of course I had to stop. All he wanted was to talk about the kipping pullup. He was just getting into crossfit. I gave him a couple tips and then continued. I definitely lost several minutes there. I'm not making excuses, just saying... The last mile was painful. It's been awhile since I've felt that cardio/stamina burn. I wanted to throw up the last two laps but had nothing to throw up. I was moving pretty fast. i was amazed with how well I was hauling ass and it was enough motivation for me to keep it up and maintain the pace. This is always a good rough workout!
Tuesday, March 16, 2010
Strength Cycle
03/16/10
I took friday off. The weekend was extremely rough. Went out to st. patricks day. I drank way too much. I am actually now just feeling better. Today will be the start of a 4 week strength cycle. I am going to keep it simple and use Squat, Deadlift, Press, and Bench Press. This week is based off of my "working 1RM=90%"
Squat 1RM=335
90%=301
% of 90%-the weight is actually is/how many reps to do
2-3 minutes rest between every set
Warmup
40%-135#/5
50%-155#/5
60%-185#/5
Workout
65%-195#/5
75%-225#/5
85%-255#/10 (last set is max rep set. I think I could have done a couple more. I was taking about 2 seconds at most at top before descending)
Press 1RM-175
90%=157
Warmup
40%-65#/5
50%-75#/5
60%-95#/5
Workout
65%-105#/5
75%-115#/5
85%-135#/10 (max rep set)
I thoroughly enjoyed doing today's workout. I do hope to see big strength gains.
I took friday off. The weekend was extremely rough. Went out to st. patricks day. I drank way too much. I am actually now just feeling better. Today will be the start of a 4 week strength cycle. I am going to keep it simple and use Squat, Deadlift, Press, and Bench Press. This week is based off of my "working 1RM=90%"
Squat 1RM=335
90%=301
% of 90%-the weight is actually is/how many reps to do
2-3 minutes rest between every set
Warmup
40%-135#/5
50%-155#/5
60%-185#/5
Workout
65%-195#/5
75%-225#/5
85%-255#/10 (last set is max rep set. I think I could have done a couple more. I was taking about 2 seconds at most at top before descending)
Press 1RM-175
90%=157
Warmup
40%-65#/5
50%-75#/5
60%-95#/5
Workout
65%-105#/5
75%-115#/5
85%-135#/10 (max rep set)
I thoroughly enjoyed doing today's workout. I do hope to see big strength gains.
Laid back Friday
03/11/10
5 Rounds
30 Double Unders
25 GHD situps
Time:12:50
Definitely did 5 rounds, not sure if I did 6 by accident???
Double Unders were easy. GHD situps were rough but consistent. Got me sore for the following 2 days.
5 Rounds
30 Double Unders
25 GHD situps
Time:12:50
Definitely did 5 rounds, not sure if I did 6 by accident???
Double Unders were easy. GHD situps were rough but consistent. Got me sore for the following 2 days.
Main Site
03/10/10
10 Rounds...
Deadlift 135# 15 rep
Pushups 15 rep
Time: 9:37
*Felt good. Good pace. Kipping pushups are so easy. Definitely had another gear in there.
10 Rounds...
Deadlift 135# 15 rep
Pushups 15 rep
Time: 9:37
*Felt good. Good pace. Kipping pushups are so easy. Definitely had another gear in there.
All over the place
03/09/10
Skill Work Day
5 Rounds...
5 towel pullups
5 handstand pushups (ear below plyo box)
10 pistol squats (alt. leg)
50 Continuous Kipping pullups. Never did that before. Felt good. Think I could have gotten around 60 or 65 continuous.
65 Double Unders Consecutive!
100 paces lunges
Static squat 155# 20 secs
Static OH 155# 20 secs
Static Inverted row 20 secs
Skill Work Day
5 Rounds...
5 towel pullups
5 handstand pushups (ear below plyo box)
10 pistol squats (alt. leg)
50 Continuous Kipping pullups. Never did that before. Felt good. Think I could have gotten around 60 or 65 continuous.
65 Double Unders Consecutive!
100 paces lunges
Static squat 155# 20 secs
Static OH 155# 20 secs
Static Inverted row 20 secs
Monday, March 8, 2010
Helen of Troy!!!
03/08/10
"Helen"
3 Rounds...
400m Run (treadmill)
21 KB swings 50#
12 pullups
Time: 8:10
*Treadmill speed was kept @ 9.0 for all three. Unbroken sets for KB swings and pullups. Running has and still is always a challenge for me to push through. I wanted to slow the speed down, but I'd feel guilty. Gotta step up to the challenge! Swings were great. Pullups almost felt easy. I noticed that I started to not swing as much as I normally do and I was able to pull up with ease. I think what I did was a smaller swing with alot more force in my jerk motion. I will try it out the next time in a workout with pullups. Definitely felt fatigue in my forearms in the last round. Previous time was 8:34, so I am happy with my progress. I continue to look forward each day to new challenges and IWCABTAMD
"Helen"
3 Rounds...
400m Run (treadmill)
21 KB swings 50#
12 pullups
Time: 8:10
*Treadmill speed was kept @ 9.0 for all three. Unbroken sets for KB swings and pullups. Running has and still is always a challenge for me to push through. I wanted to slow the speed down, but I'd feel guilty. Gotta step up to the challenge! Swings were great. Pullups almost felt easy. I noticed that I started to not swing as much as I normally do and I was able to pull up with ease. I think what I did was a smaller swing with alot more force in my jerk motion. I will try it out the next time in a workout with pullups. Definitely felt fatigue in my forearms in the last round. Previous time was 8:34, so I am happy with my progress. I continue to look forward each day to new challenges and IWCABTAMD
Run day??
03/05/10
Ran 4 miles @ an easy pace with the students today. I really hadn't ran with them much because I wanted to maintain my power for the sectionals and after the sectional I had a calf strain that kept lingering for awhile after. Felt good today.
Ran 4 miles @ an easy pace with the students today. I really hadn't ran with them much because I wanted to maintain my power for the sectionals and after the sectional I had a calf strain that kept lingering for awhile after. Felt good today.
Skill Work
30 Muscle ups not for time.
sets were 5/5/4/4/5/4/3
4 Rounds Tabata intervals of...
Jumping lunges
Kettle Bell swings 50#
Jump Rope and Double under work. I probably forgot to mention that I actually got 41 consecutive double under reps the other day. I was happy with that. It just shows when you keep practicing something, it will eventually come.
sets were 5/5/4/4/5/4/3
4 Rounds Tabata intervals of...
Jumping lunges
Kettle Bell swings 50#
Jump Rope and Double under work. I probably forgot to mention that I actually got 41 consecutive double under reps the other day. I was happy with that. It just shows when you keep practicing something, it will eventually come.
Big Snatch
03/03/10
Strength: Power Snatch 3/3/3/3/3
135/135/135/135/135
*These felt pretty good. Could possibly have gone a tad bit heavier. I do need to work on Full snatches. Enough talking about it and need to DO IT!
Conditioning:
5 Rounds...
7 Burpee box jumps 24"
12 Overhead Squats @ 75#
Time: 5:55
*Didn't feel great to start with. Being in pool all morning probably drained me. Had no power left to jump up. Yesterday's workout and the snatches prior to this also had an effect on my burpee box jumps. Overhead squats were unbroken and felt good.
Strength: Power Snatch 3/3/3/3/3
135/135/135/135/135
*These felt pretty good. Could possibly have gone a tad bit heavier. I do need to work on Full snatches. Enough talking about it and need to DO IT!
Conditioning:
5 Rounds...
7 Burpee box jumps 24"
12 Overhead Squats @ 75#
Time: 5:55
*Didn't feel great to start with. Being in pool all morning probably drained me. Had no power left to jump up. Yesterday's workout and the snatches prior to this also had an effect on my burpee box jumps. Overhead squats were unbroken and felt good.
Tuesday, March 2, 2010
The "horrible hundred"
Strength: Deadlift 3/3/3/3 @ 82% 1RM with 120s rest in between
330/330/330/330
This were not touch and go. Controlled it both ways reset and lift. Only 1 sec between reps. Felt good doing these! Hands felt raw!
Conditioning: "horrible hundred" modified slightly
25 rep Deadlift 215#
25 rep Squat clean 125# (was supposed to be squat clean and jerk. Shoulder didn't feel right)
25 rep Thrusters 75#
25 rep OHS 45#
Set up one bar. throw on 15#, 25#, 45# on each side in that order, so all you have to do is strip off a plate for each exercise.
Time: 8:45
I was a little bitch with the squat cleans as usual. This type of workout is where I am mentally weak. I was not happy with my performance.
Finished with a 1-10-1 Toes to bar pyramid with a partner.
Right hip flexor was fatiguing faster than the left. It sucked but I found a weakness right there. Learning about my body does the body good!
Overall, I am feeling good. No soreness as of now except my neck and traps from the intense headbanging show I put on saturday night watching wedding banned rock out @ the cubby bear!! Good times! I think! : )
330/330/330/330
This were not touch and go. Controlled it both ways reset and lift. Only 1 sec between reps. Felt good doing these! Hands felt raw!
Conditioning: "horrible hundred" modified slightly
25 rep Deadlift 215#
25 rep Squat clean 125# (was supposed to be squat clean and jerk. Shoulder didn't feel right)
25 rep Thrusters 75#
25 rep OHS 45#
Set up one bar. throw on 15#, 25#, 45# on each side in that order, so all you have to do is strip off a plate for each exercise.
Time: 8:45
I was a little bitch with the squat cleans as usual. This type of workout is where I am mentally weak. I was not happy with my performance.
Finished with a 1-10-1 Toes to bar pyramid with a partner.
Right hip flexor was fatiguing faster than the left. It sucked but I found a weakness right there. Learning about my body does the body good!
Overall, I am feeling good. No soreness as of now except my neck and traps from the intense headbanging show I put on saturday night watching wedding banned rock out @ the cubby bear!! Good times! I think! : )
Monday, March 1, 2010
Row from Hell 2
03/01/10
Strength:
Back squat- 2/2/2 @ 92%
305/305/305
Squats felt good. I want to start doing more squats.
Press- 3/3/3/3
135/155/165/165
I am seeing increases in my shoulder presses. I am happy with this. I focus alot on keeping the entire core engaged when doing these heavy weight, low rep strength days.
Conditioning:
Row 250m
20 pullups
Row 250m
20 pullups
Row 250m
Rest 5 minutes and Repeat
Round 1: 4:12
Round 2: 5:08
Wallen did this workout with me. He helps me push hard since he is a rower. I finished 4 seconds behind him in the first one. I started off way to hard and died. I was dreading the 2nd round. I was almost a full minute behind. Had no power left and made weird grunting noises during the last 100m which caught everyone's attention. Hah. It was a good day overall. On we go...
Strength:
Back squat- 2/2/2 @ 92%
305/305/305
Squats felt good. I want to start doing more squats.
Press- 3/3/3/3
135/155/165/165
I am seeing increases in my shoulder presses. I am happy with this. I focus alot on keeping the entire core engaged when doing these heavy weight, low rep strength days.
Conditioning:
Row 250m
20 pullups
Row 250m
20 pullups
Row 250m
Rest 5 minutes and Repeat
Round 1: 4:12
Round 2: 5:08
Wallen did this workout with me. He helps me push hard since he is a rower. I finished 4 seconds behind him in the first one. I started off way to hard and died. I was dreading the 2nd round. I was almost a full minute behind. Had no power left and made weird grunting noises during the last 100m which caught everyone's attention. Hah. It was a good day overall. On we go...
Bodyweight Nausea
02/27/10
25 squats
25 pushups
25 situps
50 squats
50 pushups
50 situps
75 squats
75 pushups
75 situps
Pushups were mainly kipping. Situps were unanchored straight leg. Finished this one in 13:08. I did this workout with Courtney. She is actually competing next weekend in her sectional tournament in Columbus, OH. She will kick ass!
25 squats
25 pushups
25 situps
50 squats
50 pushups
50 situps
75 squats
75 pushups
75 situps
Pushups were mainly kipping. Situps were unanchored straight leg. Finished this one in 13:08. I did this workout with Courtney. She is actually competing next weekend in her sectional tournament in Columbus, OH. She will kick ass!
Saturday, February 27, 2010
Finishing the week
02/24/10
I was excited about today's workout. I enjoy heavy strength days. It was a two part workout.
Part 1: 10 sets of 3 @ 50% 1RM
Do each set @ top of the minute. Takes 10 minutes then right after
Part 2: Find a 3RM within 10 minutes
My previous 1RM was 400#, so I did 200# for Part 1. It was for speed and technique. This was quite fun. Then for part 1, I worked my way up to 375# for 3 reps. I did not do touch and go. I may have waited a lil too long between each rep. Was supposed to only take 1 or 2 secs before doing the next rep. I video taped this for form. For the most part I think my form was pretty good.
02/25/10
Today was going to be an off day but I saw this skills checklist that was too good to turn down. I had two other co workers do this with me. I really enjoyed it. I passed the challenge except I did not do the Rx weight for the snatches. Did 95#.
Here is the checklist. 32 skills. You had two attempts at each movement.
1. Front squat 155# 5 reps
2. OHS 95# 5 reps
3. Deadlift 225# 5 reps
4. KB swing 50# 5 reps
5. Thruster 135# 3 reps
6. Wall Ball 20# 15 reps
7. Squat Clean 135# 5 reps
8. Push Jerk 135# 5 reps
9. Squat Snatch 135# 3 reps
10. One arm DB snatch 50# 3 each arm
11. DB hang squat clean 50# 5 reps
12. Press 95# 5 reps
13. Push Press 135# 5 reps
14. SDHP 95# 5 reps
15. Ball Slam 20# 15 reps
16. Bench Press BW# 5 reps
17. Kipping Pullups 10 reps
18. Strict Pullups 5 reps
19. 1 Rope climb 15'
20. L Pullups 3 reps
21. Muscle up 3 reps
22. Pushup 25 reps
23. Slapping Pushups 5 reps
24. Bar dips 10 reps
25. Ring dips 5 reps
26. HSPU 5 reps
27. Burpees 10 reps
28. GHD situps 10 reps
29. Kipping K2E on Rings 10 reps
30. Box jump 20" 10 reps
31. One leg squat 3 reps per leg
32. Double Unders 10 consecutive reps
02/26/10
Did not know what to do today so I just found a 1RM for Bench.
1RM Bench: 275#
I was happy with this since I never bench and if i do it is only bodyweight @ 170#
Then I found a 60-65% of 1RM for 5 x 5
5-5-5-5-5 @ 185#
Practiced butterfly kip pullups.
I was excited about today's workout. I enjoy heavy strength days. It was a two part workout.
Part 1: 10 sets of 3 @ 50% 1RM
Do each set @ top of the minute. Takes 10 minutes then right after
Part 2: Find a 3RM within 10 minutes
My previous 1RM was 400#, so I did 200# for Part 1. It was for speed and technique. This was quite fun. Then for part 1, I worked my way up to 375# for 3 reps. I did not do touch and go. I may have waited a lil too long between each rep. Was supposed to only take 1 or 2 secs before doing the next rep. I video taped this for form. For the most part I think my form was pretty good.
02/25/10
Today was going to be an off day but I saw this skills checklist that was too good to turn down. I had two other co workers do this with me. I really enjoyed it. I passed the challenge except I did not do the Rx weight for the snatches. Did 95#.
Here is the checklist. 32 skills. You had two attempts at each movement.
1. Front squat 155# 5 reps
2. OHS 95# 5 reps
3. Deadlift 225# 5 reps
4. KB swing 50# 5 reps
5. Thruster 135# 3 reps
6. Wall Ball 20# 15 reps
7. Squat Clean 135# 5 reps
8. Push Jerk 135# 5 reps
9. Squat Snatch 135# 3 reps
10. One arm DB snatch 50# 3 each arm
11. DB hang squat clean 50# 5 reps
12. Press 95# 5 reps
13. Push Press 135# 5 reps
14. SDHP 95# 5 reps
15. Ball Slam 20# 15 reps
16. Bench Press BW# 5 reps
17. Kipping Pullups 10 reps
18. Strict Pullups 5 reps
19. 1 Rope climb 15'
20. L Pullups 3 reps
21. Muscle up 3 reps
22. Pushup 25 reps
23. Slapping Pushups 5 reps
24. Bar dips 10 reps
25. Ring dips 5 reps
26. HSPU 5 reps
27. Burpees 10 reps
28. GHD situps 10 reps
29. Kipping K2E on Rings 10 reps
30. Box jump 20" 10 reps
31. One leg squat 3 reps per leg
32. Double Unders 10 consecutive reps
02/26/10
Did not know what to do today so I just found a 1RM for Bench.
1RM Bench: 275#
I was happy with this since I never bench and if i do it is only bodyweight @ 170#
Then I found a 60-65% of 1RM for 5 x 5
5-5-5-5-5 @ 185#
Practiced butterfly kip pullups.
Tuesday, February 23, 2010
Strict Pullups!?
02/23/10
Felt good today.
Pullups in this workout were ALL STRICT! Wall balls need to be done unbroken. If dropped, start all over.
15 pullups
10 pushups
15 wall balls
12 pullups
10 pushups
15 wall balls
9 pullups
10 pushups
15 wall balls
6 pullups
10 pushups
15 wall balls
3 pullups
10 pushups
15 wall balls
Time: 7:27
Fatigued on the pullups a couple times. Should have dropped off bar after each tough one rather than hanging on and trying for one more. Pushups were relatively easy. Wall balls were smokin' fast!!!
Felt good today.
Pullups in this workout were ALL STRICT! Wall balls need to be done unbroken. If dropped, start all over.
15 pullups
10 pushups
15 wall balls
12 pullups
10 pushups
15 wall balls
9 pullups
10 pushups
15 wall balls
6 pullups
10 pushups
15 wall balls
3 pullups
10 pushups
15 wall balls
Time: 7:27
Fatigued on the pullups a couple times. Should have dropped off bar after each tough one rather than hanging on and trying for one more. Pushups were relatively easy. Wall balls were smokin' fast!!!
Monday, February 22, 2010
Row from Hell
02/22/10
Got a good warmup in. I will try harder to get a good warmup in no matter what. After my warmup, which consisted of a mini version of the workout, my low back felt fatigued. It could still be from the row workout on Friday or the effects of a drunken saturday night. I was hurting bad on sunday doing nothing at all. After all, it is called lazy sunday. Today's workout was...
5 Rounds of...
500m Row
Overhead Squats 95# 15 reps
Time: 19:12
Cardiovascular endurance and stamina is definitely a weakness for me. This workout was done a moderate pace. I was just trying to finish it. I wanted to stop in the middle because low back was fatiguing badly but I said "FUCK IT, I'M FINISHING THIS!" The body is a machine that the mind controls. On we go.
Got a good warmup in. I will try harder to get a good warmup in no matter what. After my warmup, which consisted of a mini version of the workout, my low back felt fatigued. It could still be from the row workout on Friday or the effects of a drunken saturday night. I was hurting bad on sunday doing nothing at all. After all, it is called lazy sunday. Today's workout was...
5 Rounds of...
500m Row
Overhead Squats 95# 15 reps
Time: 19:12
Cardiovascular endurance and stamina is definitely a weakness for me. This workout was done a moderate pace. I was just trying to finish it. I wanted to stop in the middle because low back was fatiguing badly but I said "FUCK IT, I'M FINISHING THIS!" The body is a machine that the mind controls. On we go.
Friday, February 19, 2010
2/19/10
Row 250m
Bench 135# 21 rep
Row 500m
Bench 135# 15 rep
Row 750m
Bench 135# 9 rep
Time: 7:04
Felt good doing this. Had a rower competing next to me. He had to scale the bench down to 100# He finished in 8:05. I think I went much harder since he was doing it with me. I put out hard and went really out of it for the next hour. Glad I was able to get a high intensity workout in.
Row 250m
Bench 135# 21 rep
Row 500m
Bench 135# 15 rep
Row 750m
Bench 135# 9 rep
Time: 7:04
Felt good doing this. Had a rower competing next to me. He had to scale the bench down to 100# He finished in 8:05. I think I went much harder since he was doing it with me. I put out hard and went really out of it for the next hour. Glad I was able to get a high intensity workout in.
Monday, February 15, 2010
Midwestern Sectional
I will start to try to post on here as much as possible. It will document what I have done each day to try to achieve my goal. It will also keep me honest with myself. I will post videos when I can. The first two videos are from the midwestern sectional in which I competed this past weekend. It is WOD 1 and WOD 3. I forgot to give my friend the camera for the 2nd one. Workout 1- 95# 20 thrusters, 20 Sumo Deadlift High Pull, 20 Push Jerks, 20 Overhead squats, 20 Front squats. Had to start with 4 burpees and do 4 burpees everything. There was also a 20 minute cap. I finished in 7:40. Workout 2 was as many reps as possible of 155# Clean and Jerk in 5 minutes. I got 33 done. Workout 3 was 5 minutes of rowing, counting calories, 4 minutes of box jumps at 24", 3 minutes of hang squat snatch, 2 minutes of wall ball @ 10 foot target, and 1 minute of handstand pushups. Each rep and calorie counted as 1 rep. I got a total of 237. I finished 23rd overall out of about 130 male competitors. It qualified me for the regionals which will take place in May in Denver, CO. I have not decided whether I will compete or not. Comments are most welcome.
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