Feasting on Fitness
Good Stuff!
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!
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