9/30/2009

Have been battling a really bad cold/allergies. About 50% today.

Dynamic stretching

15 x 45lb overhead squats (bar)
15 x 24kg KB deadlift
300m row
10reps-10reps-200m row
5reps-5reps-100m row

hang power snatch movement breakdown w/ PVC

Hang power snatch:
1x5x45
1x3x95
3x3x135
1x145
1x155
1x165 (PR)

Tried unassisted ring dips and got my first one ever. Yeah!

Metcon:
AMRAP in 12 mins (15 mins?)
200m run
10 ring dips (band assisted for me)
10 kipping pullups (did all these... probably my highest volume of pullups to date!)
4 rounds + 200m run and 5 dips

9/26/2009

Dynamic stretching, 10 squats, 10 pushups
Then...

Fight Gone Bad!

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. This event calls for 3 rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point. The stations are:

1. Wall-ball, 10 ft target (Reps)
2. Deadlift high-pull (Reps)
3. Box jump on 20″ box (Reps)
4. Push-press (Reps)
5. Row (Calories)

Mens Rx'd
20lb wallball
75lb SDLHP
20" Box Jump
75lb Push Press
Row

I started with SDLHP, then went onto box jump, push press, row then wallball.

213

I didn't get into or out of the rower quickly at all. The display was messed up and I probably missed 15 or so points on that. Regardless, it was a good and very tough WOD.

9/24/2009

Warmup:
dynamic stretching
20 air squats
10 chinups (7 chinups + 3 ring rows)
3x5 pistols each leg
10 chinups (5 chinups + 5 ring rows)

WOD:
For time: 18-12-6
Deadlift, 225lb (155lb)
Wall Ball, 20lb (14lb)

5:29
Definitely started very quickly then really slowed down significantly. Have to make sure I'm getting full ROM when doing those quick DLs.

9/22/2009

Warmup:
5 squats
400m run
6-5-4-3-2-1
45lb back squat, pushups

WOD:
Back Squat 1 x 10
Back Squat 1 x 8
Back Squat 1 x 6
Back Squat 1 x 4

Warmed up with 1x5x135

Work sets:
1x10x185
1x8x215
1x6x235
1x4x265

Then AMRAP in 10 mins of 15 situps, 20 jumping lunges, 15 pullups
I got 3 rounds and 10 situps.
Round 1 of pullups I did as Rx'ed (kipping), round 2 I did jumping pullups, round 3 I did 10 kipping and 5 jumping.

9/21/2009

Had poor sleep the night before, so took this day off and just took a longer, 3-4 mile walk.

9/19/2009

Golfed 18 holes... with a cart. I don't really think this was exercise, but hey.

9/18/2009

Warmup:

10 reps of each (I think I have it all here)
Pullups
Situps
Burpees
Squats
24kg KB swings
KB Deadlifts
Pushups
Medicine Ball Cleans

Broke down snatch and hang snatch movements 30-40 reps or so.

Hang Snatch 3-3-3
Hang Snatch 1-1-1

3x3x115
1x125
1x130
1x135

Then 3 rounds:
400m run
15 reps 105lb Clean and Jerk (pick weight so that you can complete both the run and the C&Js in max 5 mins)
2 min rest

I think my time was around 4:30 for each round, and a total time of just over 17mins.

9/17/2009

Warmup:

15-12-9
Burpees
PVC Overhead Squats

stretching of hamstrings using 1) sit/straddle a 15lb plate, holding static for 5 seconds then stretching further 2) stretching with a partner holding leg up

Push press
3-3-3
1-1-1

3x3x155, prob should have worked higher but wasn't sure where I was at... dumb.

1x175 (easy)
1x205 (medium)
1x225(F) (hard)

Did 4x3 deadhang pullups at the end of the workout.

9/13/2009

Rode from Evanston, IL to Kenosha, WI and back in the North Shore Century. Very tough!

Left at about 8am and returned at 6pm. Our total was about 105.3 miles, and we probably stopped/rested for about 2-3 hours between rest stops and two flat tires that April had.

I really felt sick for two days after this, and I would not recommend it!

9/11/2009

Don't recall warmup, as once again I am slacking and writing this log a week later...

Back Squat 3-3-3
Back Squat 1-1-1

305x2 (fail on 3rd rep),255,255

1x315, gassed so didn't even attempt further

I'm not sure what was going on today - maybe it was because I was tired or it was the end of a long week, but I was spent.

Metcon was 3 rounds of 10 power snatch (I did 65lbs because I was so tired, Rx'ed was 95lbs iirc) and 10 lunges on each leg (20 total)... I scaled to 16 total as my hip was giving me problems... about 7 minutes.

Tired day and bad workout!

9/9/2009

Warmup:
400m light run
10 squats holding 45lb plate
walk ~200m with 45lb plate overhead
form work on sumo deadlift high pull (SDHP)
form work on hang power clean

WOD:
Hang power clean:
1x3x135

work sets:
1x3x145
2x3x150

singles:
1x1x185
1x1x195
1x1x205(PR)

rest, then metcon:

Sort of a "Fight Gone Bad" minus rowing broken down into individual components...

75lb SDHP
75lb Push Press
20" box jump
20lb wall ball

Do 8 rounds of each before moving on to next exercise. 1 round is 20 seconds of constant work, 10 seconds of rest (Tabata sequences).

I didn't count, but I think for the SDHPs I averages about 7-8 reps, for push press 6-7 resp, box jump 6 reps, wall ball 5-6 reps. These are all movements from "Fight Gone Bad".

9/8/2009

Warmup:
light run 100m
10 squats
light run 100m
10 pushups
light run 100m
10 jumping squats
light run backwards 100m
sprint 100m

Deadlift form warmup
then deadlift
1x5x135
1x5x185
1x3x235
1x2x275

Then, with a partner, as many reps as possible of 295lb (~80% 1RM for both of us) in 8 minutes.

We got 46 reps, and I think my partner got 2 or 3 more reps than I did.

Then:
5 rounds for max reps:
ring dips
pull-ups

*record max reps each round

I alllllllmost got my first ring dip, but subbed jumping ring dips. I am close. I did kipping pullups rather than jumping (would be higher numbers otherwise).

dips/pullups
10/6
8/3
10/3
10/3
12/2

9/7/2009

Took off a couple of days because my hip is bothering me...

Light bicycle ride today of about 2 hours, fast spinning to make sure I can bike with my hip hurting. Probably went ~25 miles or so, all in the city.

Took a break in the middle at the pullup and dip bars and did ~15-20 pullups and dips.

9/4/2009

Don't recall warm up, as I've slacked and am late putting this up.

WOD:
Hang Snatch 3-3-3
Hang Snatch 1-1-1

3x3x115
1x125,1x135,1x135

Turns out my injury is more of a hip issue... so didn't push the full snatches as I was trying to watch that.

Metcon:
2 sequences of 95lb power snatch, Overhead Squat, (keep bar OH and) lunge with right leg, lunge with left.
4 clapping pullups (did clapping pullups for round 1, subbed ring dips after)
6 burpee-24" box jumps

I believe it was AMRAP in 12 mins... but I could be off. I got 4 rounds and a round of the first sequence.

9/3/2009

First time back to Crossfit since I tweaked something in my lower left back, a new injury for me. Going to try to keep things light for a bit.

Warmup:
5x20lb wallball - bear crawl 30ft - 5xlight KB (24kg?) deadlift
2 rounds
Hopping/burpee exercise with group

WOD:
For time: ladder to 10
overhead squat, 95lb (65lb)
ring dip
handstand push-ups

Used 45lbs for OHS to take it easy.
Subbed ring pushups (still hard!) for ring dips
used box for HSPUs

18:18

LOTS of stretching post workout, and ice

8/29/2009

Played some pickup basketball. I moved really well and felt good at the time, but I shredded my feet with large and painful blisters from wearing the cushy basketball shoes, and may have hurt my lower left back (in a new spot). Didn't hurt that much at the time, but I'm getting sciatica from that area as of 2-6 days after playing and as of this writing.

8/27/2009

Forgot to record this workout, don't recall warmup.

For time:
10-9-8-7-6-5-4-3-2-1
Thruster, 95lb (65lb)
Knees to Elbows

Did thrusters as Rx'ed. Knees made it to elbows for maybe rounds of 10 and 9, then went about halfway.

15:06