happy wednesday! short week so we have turned the corner! yeah! yesterday sucked by the way. rainy, crap at work, yada yada. so here we go with a new start!!
snoozed it once this am. just wasnt bounding out of bed this am but thats ok.
treadmill warmup
run 2 miles
1st mile was sluggish. legs tired. little stiff and sore. think the weather plays a role as well. 2nd mile much better. almost went for 3 but wanted to get into the strength workout as well. save some miles in the legs for later in the week.
strength warm up
3 rounds
10 pull ups
10 push ups
10 ghd sit ups
figured i would trade the sits for squats and finish off the core after yesterday. felt good all the way thru. did strict pull ups. no kip no butterfly, full extension and chest to bar.
wod warm up
split jerk
10-45
6-75
4-95
little hesitant on the split jerk. needed to get comfortable in the jump and land. felt better after these sets
wod
1-1-1-1-1-1-1
115
125
135
145
145
145
145
stuck with 145. could have pushed to 155 but the shoulders were feeling it and wanted to keep the form good. still not 100% comfortable.
cash out
shoulder press
10-95
7-95
4-95
just to blow out the shoulders completely.
looking at some good improvement in shoulder strength which is good.
happy wednesday!
bring on the sun. need to up my vitamin d!
Wednesday, March 31, 2010
Tuesday, March 30, 2010
tuesday
more rain this am and today. bummer. not liking this weather. supposed to turn nice by the end of the week though so that is a bonus.
woke up early and ready to go. checked out the mainsite wod and off i went.
treadmill warm up
run 1.25 miles
right heel was sore this am and didnt want to push it to much. ran enough to stretch it out and get warmed up. no further
strength warm up
3 rounds
10 push ups
10 ghd sit ups
10 squats
wanted to warm up some of the muscles that the wod was focused on so put the ghd sit ups in. subbed the push ups for the pull ups and always use the squats to open up the legs and hips.
wod warm up
front squats
10-45
6-95
4-135
used these to get the body ready for the heavier weight.
wod
7 rounds
3 185# front squats
7 l-pull ups
as rx'd 7 minutes +/-
moved from the squats to the pull ups quickly. had to walk across gym to get to the pull up bar. did l-pull ups as rx'd. they weren't as bad as i thought they might be. didn't get a strict lever position but held it steady.
this went faster than expected and felt good.
cash out
run 1.25 miles
right heel/foot felt better so i put a little more time in on the treadmill. nothing crazy.
peace
woke up early and ready to go. checked out the mainsite wod and off i went.
treadmill warm up
run 1.25 miles
right heel was sore this am and didnt want to push it to much. ran enough to stretch it out and get warmed up. no further
strength warm up
3 rounds
10 push ups
10 ghd sit ups
10 squats
wanted to warm up some of the muscles that the wod was focused on so put the ghd sit ups in. subbed the push ups for the pull ups and always use the squats to open up the legs and hips.
wod warm up
front squats
10-45
6-95
4-135
used these to get the body ready for the heavier weight.
wod
7 rounds
3 185# front squats
7 l-pull ups
as rx'd 7 minutes +/-
moved from the squats to the pull ups quickly. had to walk across gym to get to the pull up bar. did l-pull ups as rx'd. they weren't as bad as i thought they might be. didn't get a strict lever position but held it steady.
this went faster than expected and felt good.
cash out
run 1.25 miles
right heel/foot felt better so i put a little more time in on the treadmill. nothing crazy.
peace
Monday, March 29, 2010
Monday
back to the grind thru the monsoon rains. argh. this weather sucks!!
pouring like mad when i left for the gym.
felt good though. wasn't sure if i would feel the miles on the bike in my legs or not. they were ok this am.
warm up
run 2 miles
strength warm up
2 rounds
20 push ups
15 squats
wod
5 rounds for time
40 double unders
30 24" box jumps
20 kbs
had to switch this up a little. broke the jumprope so subbed 400m runs for the doubleunders. rx'd called for a 1.5 pood kb only have a 1 so used that.
this was perfect for this am. kept the intensity high but paced it slightly. lost a little time on the box jumps as i sort of reset at the bottom each time. swings were good.
24/25 minutes on wall clock.
good and cooked at the end.
happy monday!!
pouring like mad when i left for the gym.
felt good though. wasn't sure if i would feel the miles on the bike in my legs or not. they were ok this am.
warm up
run 2 miles
strength warm up
2 rounds
20 push ups
15 squats
wod
5 rounds for time
40 double unders
30 24" box jumps
20 kbs
had to switch this up a little. broke the jumprope so subbed 400m runs for the doubleunders. rx'd called for a 1.5 pood kb only have a 1 so used that.
this was perfect for this am. kept the intensity high but paced it slightly. lost a little time on the box jumps as i sort of reset at the bottom each time. swings were good.
24/25 minutes on wall clock.
good and cooked at the end.
happy monday!!
Sunday Sunday Sunday
early am mission on the bike to get the course set for singlespeed-a-polooza. brrrrrrr. cold out.
rolled out with the mayor to map out a complete lap. we were looking for 14 miles ended up with just under 13.
ran into the boys from the team and ended up doing the better part of another lap with them.
finished off with 25 miles on the comp.
big fun out there on the big wheels.
course is going to be sweet!!
rolled out with the mayor to map out a complete lap. we were looking for 14 miles ended up with just under 13.
ran into the boys from the team and ended up doing the better part of another lap with them.
finished off with 25 miles on the comp.
big fun out there on the big wheels.
course is going to be sweet!!
Saturday
so had to work early on Sat and planned to get into the gym around lunch time. turned out a had some time to kill in the pm and basically had 21/2 hours of gym time to do with what i please. this was quite a luxury that i wasn't used to. usually its a rush to get in and get done prior to work. so the question was what to do.....
the mainsite wod was a sweet thruster set so i wanted to work that.
warm up
treadmill
run 2 miles
good pace, just ease into it. felt good no issues.
strength warm up
3 rounds
10 pull ups
10 ghd sit ups
10 squats
moved thru this quickly. get the blood flowing. ghd sit ups done on the decline board at its highest setting and touching the floor behind head on each rep.
thruster wod
warm up
10-45
6-95
4 -115
work sets
3-3-3-3-3-3-3
135
145
155
165 fail-good-fail
155
155
155
wanted to get above 165 but it wasnt happening. shoulders were sore and the leg drive wasn't there. failed the first 165 rep. couldn't lock it out, got the 2nd and failed the 3rd. bummer
finished with 155 which was heavy but got them all locked out.
still with some time to kill figured i would set up a little met con
7 rounds w/30# weight vest
7 pull-ups
7 box jumps
7 kettlebell swings
used the weight vest which i finally weighed and its 30ish pounds.
used a 24" and 30" box and alternated between rounds
used the heaviest kettlebell they have which is 1 pood/37#
this was a fun little circuit. the 30" box seemed to get a little easier as my confidence in hitting went up. cruised thru this but the shoulders started to give out on the pull ups toward the end.
after doing the 30" jumps with the vest i set up the 36" box and hit that a bunch of times with just bodyweight. thats the biggest box they have otherwise i would have tried for something a little higher.
still had a little time to kill so....
strapped the vest back on and hit the treadmill
run 2 miles with vest
run 1 miles w/o
done. finished and cooked.
the mainsite wod was a sweet thruster set so i wanted to work that.
warm up
treadmill
run 2 miles
good pace, just ease into it. felt good no issues.
strength warm up
3 rounds
10 pull ups
10 ghd sit ups
10 squats
moved thru this quickly. get the blood flowing. ghd sit ups done on the decline board at its highest setting and touching the floor behind head on each rep.
thruster wod
warm up
10-45
6-95
4 -115
work sets
3-3-3-3-3-3-3
135
145
155
165 fail-good-fail
155
155
155
wanted to get above 165 but it wasnt happening. shoulders were sore and the leg drive wasn't there. failed the first 165 rep. couldn't lock it out, got the 2nd and failed the 3rd. bummer
finished with 155 which was heavy but got them all locked out.
still with some time to kill figured i would set up a little met con
7 rounds w/30# weight vest
7 pull-ups
7 box jumps
7 kettlebell swings
used the weight vest which i finally weighed and its 30ish pounds.
used a 24" and 30" box and alternated between rounds
used the heaviest kettlebell they have which is 1 pood/37#
this was a fun little circuit. the 30" box seemed to get a little easier as my confidence in hitting went up. cruised thru this but the shoulders started to give out on the pull ups toward the end.
after doing the 30" jumps with the vest i set up the 36" box and hit that a bunch of times with just bodyweight. thats the biggest box they have otherwise i would have tried for something a little higher.
still had a little time to kill so....
strapped the vest back on and hit the treadmill
run 2 miles with vest
run 1 miles w/o
done. finished and cooked.
Friday, March 26, 2010
Friday!
hoorah. friday baby! going to be a long day. rainy and have a lot to do. argh.
so back at it this am. woke up ready to go. checked the mainsite and saw the muscle-up wod. ummm? the thought of doing 120 dips and 120 pull-ups didn't exactly thrill me. but i had a plan. i had scene a workout on the gunx crossfit blog that i liked. really dig the programming coming out of there. good stuff. so i poached their workout.
warm up
run 1.5 miles
could have gone 2 but wanted to get in a strength warm up and maybe have some time left in the end for a conditioning circuit. felt good. like to get a long run in this weekend. we'll see
strength warm up
3 rounds
10 dips
10 pull ups
10 squats
same old here. little tight but started to loosen up in the second round.
front squats
have been wanting to work these. very important lift. want a stronger back squat? want to rock thrusters? want to be able to clean your body weight? you need strong front squats. not saying anything about how much it improves core strength and mid line stabilization.
warm up
10-45
8-96
6-135
4-165
wod
3-3-1-1-1
3x185
3x225
1x225
1x245 pr
1x255 pr
255 is a new pr and felt good. heavy but under control. very stoked about that. good stuff!!
cash out
Cindy
5 rounds
5-p/u
10-push up
15-air squats
did 5 rounds in 4 minutes or so. easy. the pull ups flew, the push ups went fast and the squats were good. not sure if i could keep that pace for 10 or 20 minutes but felt good. probably still riding the endorphins from the front squat
happy friday!
wont get in to the gym in the am tomorrow so hoping to roll in after work.
peace
so back at it this am. woke up ready to go. checked the mainsite and saw the muscle-up wod. ummm? the thought of doing 120 dips and 120 pull-ups didn't exactly thrill me. but i had a plan. i had scene a workout on the gunx crossfit blog that i liked. really dig the programming coming out of there. good stuff. so i poached their workout.
warm up
run 1.5 miles
could have gone 2 but wanted to get in a strength warm up and maybe have some time left in the end for a conditioning circuit. felt good. like to get a long run in this weekend. we'll see
strength warm up
3 rounds
10 dips
10 pull ups
10 squats
same old here. little tight but started to loosen up in the second round.
front squats
have been wanting to work these. very important lift. want a stronger back squat? want to rock thrusters? want to be able to clean your body weight? you need strong front squats. not saying anything about how much it improves core strength and mid line stabilization.
warm up
10-45
8-96
6-135
4-165
wod
3-3-1-1-1
3x185
3x225
1x225
1x245 pr
1x255 pr
255 is a new pr and felt good. heavy but under control. very stoked about that. good stuff!!
cash out
Cindy
5 rounds
5-p/u
10-push up
15-air squats
did 5 rounds in 4 minutes or so. easy. the pull ups flew, the push ups went fast and the squats were good. not sure if i could keep that pace for 10 or 20 minutes but felt good. probably still riding the endorphins from the front squat
happy friday!
wont get in to the gym in the am tomorrow so hoping to roll in after work.
peace
Thursday, March 25, 2010
Rest. yeah yeah
yeah, i should have probably taken yesterday off. had to listen to the body this am. tired. not motivated. got good sleep last night but just didn't have it this am. rolled over. should have could have and all that but need a day off.
will try to eat clean and recover today.
back at it tomorrow!
will try to eat clean and recover today.
back at it tomorrow!
Wednesday, March 24, 2010
Wednesday rest?
nah! no rest here. figured i would get a run in and maybe work on a weakness.
trolled around for a workout and settled on one i checked out yesterday from gunx crossfit.
need to get my shoulders stronger if i have any hope of doing handstand push-ups. and also just to try to round out a weakness.
treadmill
run 2 miles
good 2 mile jaunt. not the fastest but solid. legs a little sluggish.
strength warm up
2 rounds
15 push ups
15 air squats
just to get the body ready.
push press warm up
10x45
8x75
6x105
push press
5-3-3-1-1-1
5x135
3x145
3x155
1x165
1x170 PR!
1X175 fail
1x155
these felt good. new pr! they were push presses, not true press but were are getting there! think i could get 175. 165 went up a little tough but 170 went up good. happy with the progress here.
fairly easy day.
back at the mainsite grind tomorrow!
trolled around for a workout and settled on one i checked out yesterday from gunx crossfit.
need to get my shoulders stronger if i have any hope of doing handstand push-ups. and also just to try to round out a weakness.
treadmill
run 2 miles
good 2 mile jaunt. not the fastest but solid. legs a little sluggish.
strength warm up
2 rounds
15 push ups
15 air squats
just to get the body ready.
push press warm up
10x45
8x75
6x105
push press
5-3-3-1-1-1
5x135
3x145
3x155
1x165
1x170 PR!
1X175 fail
1x155
these felt good. new pr! they were push presses, not true press but were are getting there! think i could get 175. 165 went up a little tough but 170 went up good. happy with the progress here.
fairly easy day.
back at the mainsite grind tomorrow!
Tuesday, March 23, 2010
Tuesday
didn't want to get up this am. really struggled. even changed the alarm over but then decided to just get up and get it done. raining like mad this am. yuck.
treadmill warm up
run 1.5
was a little behind so cut this a little short. got the pace high after the first 3/4 or so and kept it there. felt pretty good. could have pushed on but had other things to accomplish!
strength warm up
3 rounds
10 push ups
10 squats
just wanted to open up the muscles a little here. moved quickly through these so i could get into the real meat and potatoes!
wod
10-9-8-7-6-5-4-3-2-1
chest to bar pull ups
30" box jumps
ghd sit ups
i used a 24" box cause it was the tallest i could find and used the decline sit up rack for the ghd's. pull-ups as rx'd
10min +/- on the wall clock. this was a great triplet. the first four rounds were a little hard and then you start to see the light and i picked up the pace. all exercises felt good. need to get a taller box for next time.
finished this and actually had a few minutes to kill. thought about getting in another mile but that didn't really do it. looked around a little and came up with a fun little set.
cash out
12-9-6-9-12 reps
95# front squat
95# back squat
did this with one bar due to space. ideally i would have set up a second bar with a little more weight for the back squats.
worked on depth and power out of the hole on both the fronts and backs. after the sets of front squats i reset the bar and moved right into the backs. rested a minute or 2 between sets.
good little burner to work the legs, back and core. fun stuff!!
hopefully it stops raining at some point today! argh. at least its kind of warm out
treadmill warm up
run 1.5
was a little behind so cut this a little short. got the pace high after the first 3/4 or so and kept it there. felt pretty good. could have pushed on but had other things to accomplish!
strength warm up
3 rounds
10 push ups
10 squats
just wanted to open up the muscles a little here. moved quickly through these so i could get into the real meat and potatoes!
wod
10-9-8-7-6-5-4-3-2-1
chest to bar pull ups
30" box jumps
ghd sit ups
i used a 24" box cause it was the tallest i could find and used the decline sit up rack for the ghd's. pull-ups as rx'd
10min +/- on the wall clock. this was a great triplet. the first four rounds were a little hard and then you start to see the light and i picked up the pace. all exercises felt good. need to get a taller box for next time.
finished this and actually had a few minutes to kill. thought about getting in another mile but that didn't really do it. looked around a little and came up with a fun little set.
cash out
12-9-6-9-12 reps
95# front squat
95# back squat
did this with one bar due to space. ideally i would have set up a second bar with a little more weight for the back squats.
worked on depth and power out of the hole on both the fronts and backs. after the sets of front squats i reset the bar and moved right into the backs. rested a minute or 2 between sets.
good little burner to work the legs, back and core. fun stuff!!
hopefully it stops raining at some point today! argh. at least its kind of warm out
Monday, March 22, 2010
monday! argh
Monday baby! up early and off to the gym. little sluggish but off we go.
checked the mainsite and wasn't super psyched. double unders are one of my nemesis. argh. but figured you gotta suck it up to get better. so......
warm up
run 2 miles
strength warm up
3 rounds
10 push ups
10 squats
10 135lb deadlifts
figured i would mix the deads into my warm up to get ready for the wod.
after the 3 rounds i loaded up the bar with 225 and did a set of 6 to get the muscles ready for heavier weight.
wod.
3 rounds for time
10 275# deadlifts
50 double unders
yikes!
first of all i scaled the weight on the deads. my back was still a little tight on saturday from last weeks deads. 275 is 85/90% of my max so i took the weight down a bit to 225.
darm double unders. argh!
round 1
10 225 deads
30 double unders. my jump rope broke!! damn it! i missed a double and broke my rope.
major bummer
for the next 2 rounds i subbed 400m runs for the double unders.
wod went well all things considered. the last round of deads i strained my neck a little. kind of tight now and have a slight headache. argh. kept the run pace high to mimic the intensity of the double unders.
all in all a good monday am.
checked the mainsite and wasn't super psyched. double unders are one of my nemesis. argh. but figured you gotta suck it up to get better. so......
warm up
run 2 miles
strength warm up
3 rounds
10 push ups
10 squats
10 135lb deadlifts
figured i would mix the deads into my warm up to get ready for the wod.
after the 3 rounds i loaded up the bar with 225 and did a set of 6 to get the muscles ready for heavier weight.
wod.
3 rounds for time
10 275# deadlifts
50 double unders
yikes!
first of all i scaled the weight on the deads. my back was still a little tight on saturday from last weeks deads. 275 is 85/90% of my max so i took the weight down a bit to 225.
darm double unders. argh!
round 1
10 225 deads
30 double unders. my jump rope broke!! damn it! i missed a double and broke my rope.
major bummer
for the next 2 rounds i subbed 400m runs for the double unders.
wod went well all things considered. the last round of deads i strained my neck a little. kind of tight now and have a slight headache. argh. kept the run pace high to mimic the intensity of the double unders.
all in all a good monday am.
Trail work
with our first race of the season approaching rapidly and the crap-tacular weather we had the past few weeks it was time to get out and clear the trails a bit.
met up sunday am and got out to do some work. hand saws, clippers, loppers, shovels were the order of the day.
worked on some existing trails and opened up a new one.
didn't bother to check mileage. rode with a easy 30lbs worth of tools on my back so that was fun!!
good day, great weather, and a lot of work done!
met up sunday am and got out to do some work. hand saws, clippers, loppers, shovels were the order of the day.
worked on some existing trails and opened up a new one.
didn't bother to check mileage. rode with a easy 30lbs worth of tools on my back so that was fun!!
good day, great weather, and a lot of work done!
Saturday
got up early to get this in on saturday. had a busy day planned and needed to get it done.
mainsite rest day so grabbed a wod from the crossfit nyc site and modified it slightly.
treadmill warm up
run 2 miles
strength warm up
3 rounds
10 dips
10 pull ups
10 squats
felt good on these. really tried to get deep on the dips.
wod
run 800m
21 95# thrusters
18 kb swings
run 800m
18 kb swings
21 95# thrusters
run 800m
i modified this a little to get some more run time in.
the thrusters were hard. my shoulders were worked. kb swings were ok and the run was fast but not crazy.
this was a good wod. i was a little tired and not feeling a little sluggish. second round of thrusters was a bear. shoulders were shot.
cash out
run 1 mile
off to a busy saturday!
mainsite rest day so grabbed a wod from the crossfit nyc site and modified it slightly.
treadmill warm up
run 2 miles
strength warm up
3 rounds
10 dips
10 pull ups
10 squats
felt good on these. really tried to get deep on the dips.
wod
run 800m
21 95# thrusters
18 kb swings
run 800m
18 kb swings
21 95# thrusters
run 800m
i modified this a little to get some more run time in.
the thrusters were hard. my shoulders were worked. kb swings were ok and the run was fast but not crazy.
this was a good wod. i was a little tired and not feeling a little sluggish. second round of thrusters was a bear. shoulders were shot.
cash out
run 1 mile
off to a busy saturday!
Friday, March 19, 2010
Friday
off. rest.
not a scheduled rest day but was tired this am and unmotivated. figured i would roll over and let it be. let the internal fires get stoked up again.
will hit it tomorrow am.
happy friday!
peace
not a scheduled rest day but was tired this am and unmotivated. figured i would roll over and let it be. let the internal fires get stoked up again.
will hit it tomorrow am.
happy friday!
peace
Thursday, March 18, 2010
Thursday pulls
happy post st pats!
no hangover here. those were the days though! or were they!
woke up looking for something heavy. figured we were due to move some weight and i was disappointed! deadlifts baby!
been making some progress on my deads and was psyched to give this a go.
warm up
treadmill
run 1 mile
good steady pace, built up to a pretty quick run by the end. get the blood flowing and clean out the legs.
strength warm up
after yesterdays bodyweight fest i couldn't see doing my normal warm up. i had read an article about using powercleans to warm up for heavy deads so i figured i would give it a go.
powercleans
10x45
6x95
4x135
focused on explosive power from the floor. felt good.
deadlifts
warm up
10x135
6x225
4x275
wod
1-1-1-1-1-1-1
285
295
305
315
325
330 fail
325 fail
got up to 315 with relative ease. not straps all raw. 325 the first time was a little ugly. still no straps and i got it up and locked out
330 i couldnt get. form fell apart and i started to round my back. went back to the bar and focused on keeping my butt down but couldn't get it above shin height. as i got tired my form started to break down
325 for the last rep was a fail as well. tried to keep the form strong on that lift but couldnt finish it. just wiped out at that point
still, up a good 10+ pounds and lifting 315 easy for 1 which used to be a real challenge. happy with this. considering the amount of work done yesterday this was a good show.
cash out
8x225 working form, keeping them slow and steady
10x135 just to clear the head and body
good day. still need to work on form when it gets heavy. might try to grab a pair of chuck taylors. i think the running shoes might be sending me forward a bit.
happy thursday!!
no hangover here. those were the days though! or were they!
woke up looking for something heavy. figured we were due to move some weight and i was disappointed! deadlifts baby!
been making some progress on my deads and was psyched to give this a go.
warm up
treadmill
run 1 mile
good steady pace, built up to a pretty quick run by the end. get the blood flowing and clean out the legs.
strength warm up
after yesterdays bodyweight fest i couldn't see doing my normal warm up. i had read an article about using powercleans to warm up for heavy deads so i figured i would give it a go.
powercleans
10x45
6x95
4x135
focused on explosive power from the floor. felt good.
deadlifts
warm up
10x135
6x225
4x275
wod
1-1-1-1-1-1-1
285
295
305
315
325
330 fail
325 fail
got up to 315 with relative ease. not straps all raw. 325 the first time was a little ugly. still no straps and i got it up and locked out
330 i couldnt get. form fell apart and i started to round my back. went back to the bar and focused on keeping my butt down but couldn't get it above shin height. as i got tired my form started to break down
325 for the last rep was a fail as well. tried to keep the form strong on that lift but couldnt finish it. just wiped out at that point
still, up a good 10+ pounds and lifting 315 easy for 1 which used to be a real challenge. happy with this. considering the amount of work done yesterday this was a good show.
cash out
8x225 working form, keeping them slow and steady
10x135 just to clear the head and body
good day. still need to work on form when it gets heavy. might try to grab a pair of chuck taylors. i think the running shoes might be sending me forward a bit.
happy thursday!!
Wednesday, March 17, 2010
"Murph" for St Pat's
in honor of US Navy Lt Michael P Murphy, KIA 6/28/05, medal of honor recipient, US Navy Seal.
HOORAH! Lt Murphy!
Happy St Patrick's day!
so, i wondered about Murph yesterday. figured it would be a fitting wod for st pats. woke up this am a little sluggish but not so bad and what do you know! there he was!
i skipped the weight vest for this one. my vest is currently set up at 40# and i didn't want to mess with it this am, plus i figured the first time i tackle this it should be straight up. was figuring 50-55 minutes but wanted to pace it and feel it out. been a little sore last few days. abs/chest feeling it.
wod
run 1 mile
100 pull ups
200 push ups
300 squats
run 1 mile
i set it up like this.
started my mile run and used the 1st quarter to warm up then set a similar pace to yesterday. slow i know but i figured i had a long march ahead of me.
moved right to the pull up bar from the treadmill.
partitioned as below
10 rounds of
10 pull-ups
20 push ups
30 squats
all the squats were unbroken which was excellent as they have been a weakness of mine. all puul ups and push ups unbroken except for the last set. pull ups 8/2 push ups 15/5
the first 5 rounds were hard and the last 5 were a count down. just do a round, check it off and move to the next. rested after the squats. tried to move from one exercise to the next and only rest after the round. i kept a decent pace. the last few rounds dragged a little but i "pushed em out"! kept thinking about Marcus Luttrell's Book about his experience with Murph and the other 2 seals in Afghanistan. it fired me up a bit.
the last mile was brutal. jogged the first 10th to get my wind back after the last round of squats and then ran it at the same pace as the first. slow, but got it done.
47:00 min on the clock. wall clock so plus or minus a few.
goal for next time is to use the vest and beat this time. i think its possible!
great way to start St Pats!
RIP Lt Murphy. thank you for your service and sacrifice. "all gave some, some gave all"
hoorah!
were's my Guinness?
HOORAH! Lt Murphy!
Happy St Patrick's day!
so, i wondered about Murph yesterday. figured it would be a fitting wod for st pats. woke up this am a little sluggish but not so bad and what do you know! there he was!
i skipped the weight vest for this one. my vest is currently set up at 40# and i didn't want to mess with it this am, plus i figured the first time i tackle this it should be straight up. was figuring 50-55 minutes but wanted to pace it and feel it out. been a little sore last few days. abs/chest feeling it.
wod
run 1 mile
100 pull ups
200 push ups
300 squats
run 1 mile
i set it up like this.
started my mile run and used the 1st quarter to warm up then set a similar pace to yesterday. slow i know but i figured i had a long march ahead of me.
moved right to the pull up bar from the treadmill.
partitioned as below
10 rounds of
10 pull-ups
20 push ups
30 squats
all the squats were unbroken which was excellent as they have been a weakness of mine. all puul ups and push ups unbroken except for the last set. pull ups 8/2 push ups 15/5
the first 5 rounds were hard and the last 5 were a count down. just do a round, check it off and move to the next. rested after the squats. tried to move from one exercise to the next and only rest after the round. i kept a decent pace. the last few rounds dragged a little but i "pushed em out"! kept thinking about Marcus Luttrell's Book about his experience with Murph and the other 2 seals in Afghanistan. it fired me up a bit.
the last mile was brutal. jogged the first 10th to get my wind back after the last round of squats and then ran it at the same pace as the first. slow, but got it done.
47:00 min on the clock. wall clock so plus or minus a few.
goal for next time is to use the vest and beat this time. i think its possible!
great way to start St Pats!
RIP Lt Murphy. thank you for your service and sacrifice. "all gave some, some gave all"
hoorah!
were's my Guinness?
Tuesday, March 16, 2010
tuesday and no rest for the wicked
so, mainsite rest day and i had no plan. trolled around to see if anything stood out but was uninspired. grabbed the weight vest and figured i would play with that. kind of make it up on the fly.
treadmill.
started with a 1 mile warm up run that sparked an idea.
run 1 mile
run 1 mile w/40# vest
run 1 mile
run 1 mile w/40# vest
run 1 mile
set the treadmill at 2% incline and a distance pace. basically 8:45 mile. goal was to keep that pace regardless of vest or not.
this was a great workout. the first weighted run was hard and the vest gets a little floppy. had to hold onto it to keep it from bouncing around. the second weighted run seemed a little bit easier, mostly perception i would imagine. knew what i was in for!
foot felt good. little sore after but solid during the run even with the vest. was a little concerned.
i liked this and will definitely be doing variations of this again.
hoping for something heavy on the mainsite tomorrow. maybe cleans? need to work those.
treadmill.
started with a 1 mile warm up run that sparked an idea.
run 1 mile
run 1 mile w/40# vest
run 1 mile
run 1 mile w/40# vest
run 1 mile
set the treadmill at 2% incline and a distance pace. basically 8:45 mile. goal was to keep that pace regardless of vest or not.
this was a great workout. the first weighted run was hard and the vest gets a little floppy. had to hold onto it to keep it from bouncing around. the second weighted run seemed a little bit easier, mostly perception i would imagine. knew what i was in for!
foot felt good. little sore after but solid during the run even with the vest. was a little concerned.
i liked this and will definitely be doing variations of this again.
hoping for something heavy on the mainsite tomorrow. maybe cleans? need to work those.
Monday, March 15, 2010
Monday double up
monday hooray! hey its a new week!
still raining after 3 days. yuck. this weather really gets me down.
figured since i took yesterday off i would double up this am.
warm up
run 1 mile
on treadmill. decent pace. right foot still not right but better.
strength
wanted to make up the weighted pull-up wod from Sunday some moved right into that.
couldn't find the belt to hang plates from in the gym. argh. somebody must have pilfered it. little bastards! figured i would use dumbbells between the legs. old school style baby!
10- body weight- warm up
5- 35lb
1 -45
1-55
1-65
1-70
1-75
1-80
1-90
should have started higher. nest time i will bring in the vest so i can get 80# in the vest and then use dumbbells up from there. should be able to get over 100. these felt good.
wod #2
figured i would squeeze in this am's wod as well
amrap 20 minutes
15- back extensions
15- knees to elbows
15- 95# overhead squats
used a 90# bar for the ohs only cause it was convenient. otherwise rx'd
got 5 rounds. might have been a minute over but was using wall clock. got blocked a few times on a piece of equipment so lost a few seconds there.
this was a blaster. a real scorcher! really enjoyed it. the last couple rounds were full on mental grinders. all the OHS were unbroken as were the back extensions. had to drop off the bar on the last 2 sets of k2e right around 10. just fatigue.
i was wiped when i finished this. soaked and destroyed. awesome wod! glad i was able to sneak it in.
monday. new week. hoorah!
still raining after 3 days. yuck. this weather really gets me down.
figured since i took yesterday off i would double up this am.
warm up
run 1 mile
on treadmill. decent pace. right foot still not right but better.
strength
wanted to make up the weighted pull-up wod from Sunday some moved right into that.
couldn't find the belt to hang plates from in the gym. argh. somebody must have pilfered it. little bastards! figured i would use dumbbells between the legs. old school style baby!
10- body weight- warm up
5- 35lb
1 -45
1-55
1-65
1-70
1-75
1-80
1-90
should have started higher. nest time i will bring in the vest so i can get 80# in the vest and then use dumbbells up from there. should be able to get over 100. these felt good.
wod #2
figured i would squeeze in this am's wod as well
amrap 20 minutes
15- back extensions
15- knees to elbows
15- 95# overhead squats
used a 90# bar for the ohs only cause it was convenient. otherwise rx'd
got 5 rounds. might have been a minute over but was using wall clock. got blocked a few times on a piece of equipment so lost a few seconds there.
this was a blaster. a real scorcher! really enjoyed it. the last couple rounds were full on mental grinders. all the OHS were unbroken as were the back extensions. had to drop off the bar on the last 2 sets of k2e right around 10. just fatigue.
i was wiped when i finished this. soaked and destroyed. awesome wod! glad i was able to sneak it in.
monday. new week. hoorah!
weekend wrap-up
saturday brought the monsoon rains. had to work all day so got to the gym late. wasn't bad. not really crowded but i was a little off my game.
ran 2 miles and felt pretty good. thought about running a few more but wanted to hit the wod and then maybe throw in a couple more miles.
did strength warm up
3 rounds
10 dips
10 pull ups
10 air squats
no issue here but a little sluggish.
saturday wod
amrap 20 mins
run 400m
40 wall ball shots w/20# ball
can't do wall balls so subbed 45#bar thrusters
3 rounds. very disappointed. suffered like a dog on these. the first run was ok but the thrusters really hurt. second 400m was torture. started to get tunnel vision. had to take a 30sec break before the thrusters and then broke them into a set of 30/10. 3rd run a had to back off a little and then broke the thrusters into 20/20. completely cooked after the 3rd round. felt awful
just didn't have it.
ran 1 mile fairly slow. then did a 1/2 mile cool down.
totally shot. not my best performance. argh.
sunday-
took sunday off.
guess my body needed a reset.
ran 2 miles and felt pretty good. thought about running a few more but wanted to hit the wod and then maybe throw in a couple more miles.
did strength warm up
3 rounds
10 dips
10 pull ups
10 air squats
no issue here but a little sluggish.
saturday wod
amrap 20 mins
run 400m
40 wall ball shots w/20# ball
can't do wall balls so subbed 45#bar thrusters
3 rounds. very disappointed. suffered like a dog on these. the first run was ok but the thrusters really hurt. second 400m was torture. started to get tunnel vision. had to take a 30sec break before the thrusters and then broke them into a set of 30/10. 3rd run a had to back off a little and then broke the thrusters into 20/20. completely cooked after the 3rd round. felt awful
just didn't have it.
ran 1 mile fairly slow. then did a 1/2 mile cool down.
totally shot. not my best performance. argh.
sunday-
took sunday off.
guess my body needed a reset.
Friday, March 12, 2010
Freestyle friday
mainsite rest day.
thought about making up yesterdays wod but wasn't really into it. trolled around to see what other sites had going on and decided to freestyle it.
figured i would get a run in and then go a strength warm up and maybe a barbell complex
treadmill
run 5k
so a little run turned into a 5k. felt good once i got going and the foot seemed to loosen up. there was minor discomfort but it wasnt bad. we'll see how it holds up for the rest of the day. hopefully we should be good. 27:00 even for the 5k which for not really being focused was pretty good. i used the first 1/4 to get warmed up as well so that was a walk/jog. interested to see what i can do for a actual all out 5k effort. 25? maybe. we'll see.
strength
skipped the strength warm-up circuit in favor of incorporating it into my barbell complex sets.
barbell complex
power clean
front squat
push press
back squat
behind head press
7 rounds 5 reps per round
55
65
75
85
95
105
115
used the 55 and 65 rounds as basic warm ups. these were light but i wanted to stretch out a little and get into the movements. things get interesting at 95. the 105 round was heavy but good and unbroken. moved into the 115 fairly confident. i have done heavier rounds. got 4 good reps and then failed on the 5th. couldnt get the push press and had to put the bar down. done.
good workout. glad that the foot is feeling better. barbell complex was hard but not nearly as hard as it had been in the past. need to start heavier.
good start to a friday!
weather looks like shit for the weekend but we will see. have to work all day tomorrow so will most likely get in in the pm.
peace
thought about making up yesterdays wod but wasn't really into it. trolled around to see what other sites had going on and decided to freestyle it.
figured i would get a run in and then go a strength warm up and maybe a barbell complex
treadmill
run 5k
so a little run turned into a 5k. felt good once i got going and the foot seemed to loosen up. there was minor discomfort but it wasnt bad. we'll see how it holds up for the rest of the day. hopefully we should be good. 27:00 even for the 5k which for not really being focused was pretty good. i used the first 1/4 to get warmed up as well so that was a walk/jog. interested to see what i can do for a actual all out 5k effort. 25? maybe. we'll see.
strength
skipped the strength warm-up circuit in favor of incorporating it into my barbell complex sets.
barbell complex
power clean
front squat
push press
back squat
behind head press
7 rounds 5 reps per round
55
65
75
85
95
105
115
used the 55 and 65 rounds as basic warm ups. these were light but i wanted to stretch out a little and get into the movements. things get interesting at 95. the 105 round was heavy but good and unbroken. moved into the 115 fairly confident. i have done heavier rounds. got 4 good reps and then failed on the 5th. couldnt get the push press and had to put the bar down. done.
good workout. glad that the foot is feeling better. barbell complex was hard but not nearly as hard as it had been in the past. need to start heavier.
good start to a friday!
weather looks like shit for the weekend but we will see. have to work all day tomorrow so will most likely get in in the pm.
peace
Thursday, March 11, 2010
Thursday- off
rest day.
yeah. just wasn't feeling it this am. oh well. foot still needs a little time.
will hit it hard tomorrow and saturday afternoon.
peace
yeah. just wasn't feeling it this am. oh well. foot still needs a little time.
will hit it hard tomorrow and saturday afternoon.
peace
Wednesday, March 10, 2010
Wednesday already?
had a meeting last night and didn't get in till around 10. little groggy this am but only snoozed it once!
foot felt much better after yesterday so wanted to try it out this am and see if it could handle some miles.
checked out the mainsite and was stoked by today's wod. yeah it was gonna hurt!
treadmill warm-up
run 1.5 miles
good pace. started easy to see how the foot felt and then moved it up from there. all went well. little sore/stiff but major pain seems to have passed. still will take it easy on it and let it fully recover.
strength warm up
3 round
10 dips
10 40# overhead squats
feeling the squats from yesterday and shoulders a little sore so skipped the pull ups in the warm up this am. felt good on the dips though.
WOD
10 rounds for time
15 135# deadlift
15 push ups
this looked like a hurter and moved to be. the first 5 rounds were hard but manageable. all the deads and push ups were unbroken. for the 6th thru 10th round i did 10/5 on the deads and it took a lot longer to get thru the last 5 rounds. really wasnt sure i would make it all the way thru at about 5 but sucked it up and worked them out. focus on the task at hand, not on what is ahead. tried to keep up the form on the deads and may have sacrificed a little speed for thsat. all push ups were unbroken.
very hard and crushed after this. perfect!
loved it!
great way to start the day.
peace!
foot felt much better after yesterday so wanted to try it out this am and see if it could handle some miles.
checked out the mainsite and was stoked by today's wod. yeah it was gonna hurt!
treadmill warm-up
run 1.5 miles
good pace. started easy to see how the foot felt and then moved it up from there. all went well. little sore/stiff but major pain seems to have passed. still will take it easy on it and let it fully recover.
strength warm up
3 round
10 dips
10 40# overhead squats
feeling the squats from yesterday and shoulders a little sore so skipped the pull ups in the warm up this am. felt good on the dips though.
WOD
10 rounds for time
15 135# deadlift
15 push ups
this looked like a hurter and moved to be. the first 5 rounds were hard but manageable. all the deads and push ups were unbroken. for the 6th thru 10th round i did 10/5 on the deads and it took a lot longer to get thru the last 5 rounds. really wasnt sure i would make it all the way thru at about 5 but sucked it up and worked them out. focus on the task at hand, not on what is ahead. tried to keep up the form on the deads and may have sacrificed a little speed for thsat. all push ups were unbroken.
very hard and crushed after this. perfect!
loved it!
great way to start the day.
peace!
Tuesday, March 9, 2010
tuesday hybrid
woke up pretty motivated. still feeling the foot. its 100% better than yesterday but still not perfect.
checked the mainsite wod and it had rope climbs, hspu's and single leg squats. don't have a rope and the single leg squats seemed like they might be pushing the foot. so i went hybrid this am.
stole a little from crossfit endurance and a little from gunx crossfit. hey, adapt and overcome right!
warm up
treadmill
walked for 5 mins at 8% incline to waerm up the foot and get a feel for it. felt better. not 100 but better. didn't want to run on it yet. argh. so frustrating!
strength warm up
3 rounds
20 push-ups
15 air squats
used this one again. will switch it out tomorrow. need to find a few new exercises to work in here. gonna put something together with overhead squats.
crossfit endurance wod.
backsquats 3x8 at 80%
warm-up
10x45
10x135
8x185
8x225
work sets
8x255
8x255
8x255
kept these deep and powerful. felt good. started to get heavy toward the end put pushed them out with no problem. good work sets and felt good to work them deep.
cashed out with 10x135
met-con
from gunx crossfit
this was a amrap in 20 mins but i modified it to fit my time constraints
15 pull-ups
15 push-ups
15 back ext
15 ghd sit-ups
did 5 rounds in 12 minutes. the 4th and 5th round were hard. 4th round i had to break up the pull ups in 8 and 7 all else unbroken. the 5 round i broke the pull-ups into 10 and 5 and the sit ups into 10 and 5.
did the sit ups similar to yesterday and felt it.
good way to end the workout. happy with it overall. hopefully the foot will be back to 95% tomorrow and we can put a couple miles on it.
checked the mainsite wod and it had rope climbs, hspu's and single leg squats. don't have a rope and the single leg squats seemed like they might be pushing the foot. so i went hybrid this am.
stole a little from crossfit endurance and a little from gunx crossfit. hey, adapt and overcome right!
warm up
treadmill
walked for 5 mins at 8% incline to waerm up the foot and get a feel for it. felt better. not 100 but better. didn't want to run on it yet. argh. so frustrating!
strength warm up
3 rounds
20 push-ups
15 air squats
used this one again. will switch it out tomorrow. need to find a few new exercises to work in here. gonna put something together with overhead squats.
crossfit endurance wod.
backsquats 3x8 at 80%
warm-up
10x45
10x135
8x185
8x225
work sets
8x255
8x255
8x255
kept these deep and powerful. felt good. started to get heavy toward the end put pushed them out with no problem. good work sets and felt good to work them deep.
cashed out with 10x135
met-con
from gunx crossfit
this was a amrap in 20 mins but i modified it to fit my time constraints
15 pull-ups
15 push-ups
15 back ext
15 ghd sit-ups
did 5 rounds in 12 minutes. the 4th and 5th round were hard. 4th round i had to break up the pull ups in 8 and 7 all else unbroken. the 5 round i broke the pull-ups into 10 and 5 and the sit ups into 10 and 5.
did the sit ups similar to yesterday and felt it.
good way to end the workout. happy with it overall. hopefully the foot will be back to 95% tomorrow and we can put a couple miles on it.
Monday, March 8, 2010
Monday
main site rest day.
i missed saturday so wanted to get in a workout and had thought about doing a make up.
fished around to see what else was out there.
still had a good deal of pain in my right foot so wanted to avoid anything that would stress it.
figured a strength day was in order.
need to build some press strength in the shoulders so wanted to work that.
no run warmup.
resting injured foot.
strength warm up
3 rounds
20 push ups
15 air squats
shoulder press
warm up
10x45
8x65
6x85
5-5-5-5-5
95
105
115
125
135
the 135 had a little dip to get it started but felt good thru the range of motion. making progress
push press
5-5-5
145
155
165
the 145 and 155 went up good with the hip drive. focused on transfer of power thru the push.
165 i failed rep 1, got rep 2, and failed rep 3
i think i was just blown at at that point
cash out
2 rounds
max rep pull-ups
decline sit-ups in ghd fashion
22-20
13-15
first round of pull-ups was great. think i might be able to get close to 30 or over when fresh.
i used the decline set as high as it would go and worked with a ghd motion. touching the floor behind my head at the bottom. very difficult. whole new avenue here.
second round was short from fatigue. shoulders tired. sit-ups were hard but didn't push thru for more reps as i want to see how these will affect me.
all in all a good day considering my foot is pretty fubar. took more advil and will stay off of it today. it didn't feel bad while i was working out and the sneaker seemed to help. hopefully by tomorrow a little light running.
i missed saturday so wanted to get in a workout and had thought about doing a make up.
fished around to see what else was out there.
still had a good deal of pain in my right foot so wanted to avoid anything that would stress it.
figured a strength day was in order.
need to build some press strength in the shoulders so wanted to work that.
no run warmup.
resting injured foot.
strength warm up
3 rounds
20 push ups
15 air squats
shoulder press
warm up
10x45
8x65
6x85
5-5-5-5-5
95
105
115
125
135
the 135 had a little dip to get it started but felt good thru the range of motion. making progress
push press
5-5-5
145
155
165
the 145 and 155 went up good with the hip drive. focused on transfer of power thru the push.
165 i failed rep 1, got rep 2, and failed rep 3
i think i was just blown at at that point
cash out
2 rounds
max rep pull-ups
decline sit-ups in ghd fashion
22-20
13-15
first round of pull-ups was great. think i might be able to get close to 30 or over when fresh.
i used the decline set as high as it would go and worked with a ghd motion. touching the floor behind my head at the bottom. very difficult. whole new avenue here.
second round was short from fatigue. shoulders tired. sit-ups were hard but didn't push thru for more reps as i want to see how these will affect me.
all in all a good day considering my foot is pretty fubar. took more advil and will stay off of it today. it didn't feel bad while i was working out and the sneaker seemed to help. hopefully by tomorrow a little light running.
Sunday
woke up and felt good. got to the gym early and had plenty of time so decided to kick a bit of a long one.
mainsite wod was helen. i dig this wod. we only have a 1 pood kettlebell but otherwise done as rx'd.
treadmill
run 5k
started out just to warm up but felt good and figured i would get some miles under my legs. not a record breaker but a solid endurance pace 5k.
strength warm up
3 rounds
20 push-ups
20 air squats
just to get the muscles ready
mainsite wod
"helen"
3 rounds for time
run 400m
21 kb swings
12 pull-ups
used a treadmill set at 1% incline
used a 1 pood kettlebell
pull-ups were kipped a little but more strict
9-10 minutes. used wall clock so not exact
felt great thru this entire workout. just moved from station to station. all kb swings and pullups were unbroken. very happy with this.
cash out run
run 5k
figured i would push the mileage up and did another 5k. slightly faster than the first only cause i was warmed up and started at a higher pace. felt good and pushed it out.
excellent work out.
problem.
my right foot feels like i pulled a muscle in it. have some heel pain as well which i expected from the mileage. the muscle pain is in the side of my foot and quite sharp. took some advil and iced it down good. hoping it gets better. argh.
read Marcus Luttrels book over the weekend. OUTSTANDING!!!!!
mainsite wod was helen. i dig this wod. we only have a 1 pood kettlebell but otherwise done as rx'd.
treadmill
run 5k
started out just to warm up but felt good and figured i would get some miles under my legs. not a record breaker but a solid endurance pace 5k.
strength warm up
3 rounds
20 push-ups
20 air squats
just to get the muscles ready
mainsite wod
"helen"
3 rounds for time
run 400m
21 kb swings
12 pull-ups
used a treadmill set at 1% incline
used a 1 pood kettlebell
pull-ups were kipped a little but more strict
9-10 minutes. used wall clock so not exact
felt great thru this entire workout. just moved from station to station. all kb swings and pullups were unbroken. very happy with this.
cash out run
run 5k
figured i would push the mileage up and did another 5k. slightly faster than the first only cause i was warmed up and started at a higher pace. felt good and pushed it out.
excellent work out.
problem.
my right foot feels like i pulled a muscle in it. have some heel pain as well which i expected from the mileage. the muscle pain is in the side of my foot and quite sharp. took some advil and iced it down good. hoping it gets better. argh.
read Marcus Luttrels book over the weekend. OUTSTANDING!!!!!
Friday, March 5, 2010
Friday
friday! yippee!
kiddies b-day yesterday so had some of their friends and parents over. good times were had by all. good food! steak and salmon, brussel sprouts with bacon. yes i had a piece of cake. it was good. too sugary but still good. couple beers.
up early this am and ready to go. slept pretty good and woke up early.
checked the mainsite for a wod and found a real burner!!!
treadmill
run 1 mile
casual pace. just to get the blood flowing
strength warm up
3 rounds
10 dips
10 pull ups
10 ohs w/35# bar
subbed the ohs for air squats to get warmed up for the wod but might leave these in there for a while. good for shoulder flexibility and core stability. think i will move the weight to maybe a 55# bar and leave them in.
wod
21-15-9
225# deadlift
135# ohs
the 135 ohs were a little out of my range so i scaled them to 95# this allowed me to push the reps out and keep good form. deep squats between legs with stable core.
deadlifts went well. broke them up a little due to my right hand slipping. didnt want to use straps as i need to build a better grip. pace was good on deads and felt strong with 225. no issue pulling the weight and form stay pretty true.
ohs were a bear especially after the deads. broke the first set in 2 but did the 15 and 9 unbroken. probably should have used 115. but the 95 was still tough. we'll see how it feels tomorrow!
12 minutes on wall clock +/-
that was a smoker of a wod. good stuff
that was basically it for the day. had a few minutes to kill at the end but just decided to call it at that.
happy friday all!
peace
kiddies b-day yesterday so had some of their friends and parents over. good times were had by all. good food! steak and salmon, brussel sprouts with bacon. yes i had a piece of cake. it was good. too sugary but still good. couple beers.
up early this am and ready to go. slept pretty good and woke up early.
checked the mainsite for a wod and found a real burner!!!
treadmill
run 1 mile
casual pace. just to get the blood flowing
strength warm up
3 rounds
10 dips
10 pull ups
10 ohs w/35# bar
subbed the ohs for air squats to get warmed up for the wod but might leave these in there for a while. good for shoulder flexibility and core stability. think i will move the weight to maybe a 55# bar and leave them in.
wod
21-15-9
225# deadlift
135# ohs
the 135 ohs were a little out of my range so i scaled them to 95# this allowed me to push the reps out and keep good form. deep squats between legs with stable core.
deadlifts went well. broke them up a little due to my right hand slipping. didnt want to use straps as i need to build a better grip. pace was good on deads and felt strong with 225. no issue pulling the weight and form stay pretty true.
ohs were a bear especially after the deads. broke the first set in 2 but did the 15 and 9 unbroken. probably should have used 115. but the 95 was still tough. we'll see how it feels tomorrow!
12 minutes on wall clock +/-
that was a smoker of a wod. good stuff
that was basically it for the day. had a few minutes to kill at the end but just decided to call it at that.
happy friday all!
peace
Thursday, March 4, 2010
Thursday qualifier complex
mainsite rest day. boo! well not really but needed to do something else.
didn't feel like a long run, trying to let the heel recover. much better this am than last. not 100% but better. might be my work shoes are aggravating it? not sure. need to stretch it out more as well. we'll see.
checked the CFE site for a weight workout an passed. moved over to cfnyc and checked out the blackbox wod. bingo!!
treadmill
run 2 miles
first 1/4 warmup and then pace the rest of the first mile. kicked it up in the last mile. felt good.
strength warm up
3 rounds
20 push-ups
15 air squats
just used it as a little change from the dips, pull-up, squat triple. like it. nice change. moving bodyweight in a different way. may start to load up some burpees for warm ups as well. we'll see.
black box wod.
from aussie qualifiers
7 deadlifts
7 hang power cleans
7 front squat
7 chest to overhead press
amrap 10mins
qualifier was 40kg so i used 85lbs
holy smoker batman!
did a 5 rep round with a 45#bar just to feel the movement and the rested a minute and loaded up with 85#
long story short was 5 rounds plus 7 dl's. finished the 6th round just to "round" it out. haha!
this was a smoker. really took more out of me than i thought. the first 2 rounds were not bad. the 3rd round of hpc smoked my grip and i suffered on the front squats. had to drop the bar and regrip/rack for the presses. i'm sure all the pressing yesterday didnt help but they were not exactly easy.
i had some illusions of how many rounds i might actually get but i think this was a fair effort. might have been able to get thru the 6th round clean in time if i had been really racing it. tried to pace it out a little.
very hard. liked it alot!!! will do this again. this is up there with the bear complex in my book of barbell complex lovers. the snatch complex was harder skill wise but this was a smoker.
kiddies b-day today!! will be eating cake later! yes i am cool with that!!
didn't feel like a long run, trying to let the heel recover. much better this am than last. not 100% but better. might be my work shoes are aggravating it? not sure. need to stretch it out more as well. we'll see.
checked the CFE site for a weight workout an passed. moved over to cfnyc and checked out the blackbox wod. bingo!!
treadmill
run 2 miles
first 1/4 warmup and then pace the rest of the first mile. kicked it up in the last mile. felt good.
strength warm up
3 rounds
20 push-ups
15 air squats
just used it as a little change from the dips, pull-up, squat triple. like it. nice change. moving bodyweight in a different way. may start to load up some burpees for warm ups as well. we'll see.
black box wod.
from aussie qualifiers
7 deadlifts
7 hang power cleans
7 front squat
7 chest to overhead press
amrap 10mins
qualifier was 40kg so i used 85lbs
holy smoker batman!
did a 5 rep round with a 45#bar just to feel the movement and the rested a minute and loaded up with 85#
long story short was 5 rounds plus 7 dl's. finished the 6th round just to "round" it out. haha!
this was a smoker. really took more out of me than i thought. the first 2 rounds were not bad. the 3rd round of hpc smoked my grip and i suffered on the front squats. had to drop the bar and regrip/rack for the presses. i'm sure all the pressing yesterday didnt help but they were not exactly easy.
i had some illusions of how many rounds i might actually get but i think this was a fair effort. might have been able to get thru the 6th round clean in time if i had been really racing it. tried to pace it out a little.
very hard. liked it alot!!! will do this again. this is up there with the bear complex in my book of barbell complex lovers. the snatch complex was harder skill wise but this was a smoker.
kiddies b-day today!! will be eating cake later! yes i am cool with that!!
Wednesday, March 3, 2010
Pressing wednesday
weds am. snow rain mix! ahh where is spring?
felt good this am. slept good and got up with a little spark. dig it.
mainsite wod was just what i needed too. figured it would be something fairly heavy seeing how we ran yesterday and the hero wod on monday.
treadmill
run 1.5 miles
first 1/4 was warm up. picked up the pace thru the next mile and a 1/4. having some heel pain in the right foot. need to look into this. thought i had it sorted out but maybe not.
strength warm up
mini-cindyish
3 rounds
5 pull-ups
10 push ups
10 air squats
only did 10 on the air squats as i had a little twinge in the left knee the other day and wanted to give it a little rest.
mainsite wod
shoulder press
3-3-3-3-3-3-3
warm-up
10-45
8-65
6-85
3-95
work sets
115
125
130
135
140
145
150
felt good across the work sets. the 150 was a confidence booster. shows me that i can definitely get higher on my 1 rep max. really need to work the press and felt great doing it this am. little knee/hip drive on the last heavy sets just to get it off the chest but kept it minimal. building some good strength here. dig it!
good day in the gym and really wanted more. thought about trying a 3 rep set at 155/160 but ran out of time. bummer of having to get to work after is that you are always watching the clock. keeps you moving though. gone are the days where i could spend 2 hours at the gym. oh well.
really believe in crossfit. it has definitely changed my fitness philosophy and helped me to transform my fitness. weighed 196 this am and keep getting stronger. probably looking for 185-190 and continued strength gains. think that is a reasonable goal for summer. then we can re-evaluate and see what direction i want to go in.
peace!
felt good this am. slept good and got up with a little spark. dig it.
mainsite wod was just what i needed too. figured it would be something fairly heavy seeing how we ran yesterday and the hero wod on monday.
treadmill
run 1.5 miles
first 1/4 was warm up. picked up the pace thru the next mile and a 1/4. having some heel pain in the right foot. need to look into this. thought i had it sorted out but maybe not.
strength warm up
mini-cindyish
3 rounds
5 pull-ups
10 push ups
10 air squats
only did 10 on the air squats as i had a little twinge in the left knee the other day and wanted to give it a little rest.
mainsite wod
shoulder press
3-3-3-3-3-3-3
warm-up
10-45
8-65
6-85
3-95
work sets
115
125
130
135
140
145
150
felt good across the work sets. the 150 was a confidence booster. shows me that i can definitely get higher on my 1 rep max. really need to work the press and felt great doing it this am. little knee/hip drive on the last heavy sets just to get it off the chest but kept it minimal. building some good strength here. dig it!
good day in the gym and really wanted more. thought about trying a 3 rep set at 155/160 but ran out of time. bummer of having to get to work after is that you are always watching the clock. keeps you moving though. gone are the days where i could spend 2 hours at the gym. oh well.
really believe in crossfit. it has definitely changed my fitness philosophy and helped me to transform my fitness. weighed 196 this am and keep getting stronger. probably looking for 185-190 and continued strength gains. think that is a reasonable goal for summer. then we can re-evaluate and see what direction i want to go in.
peace!
Tuesday, March 2, 2010
Tuesday sprints
got home from work last night and had a pounding headache. argh. sinuses? maybe? monday? definitely. yuck. went to bed early and woke up a little unmotivated but fought the urge to roll over and went in to get it done!
mainsite wod this am.
run warmup
run 1 mile
strength warm up
3 rounds
10- dips
10- pull-ups
10- air squats
felt good thru all three rounds. only did sets of 10 on the squats after yesterdays squat fest.
WOD
8 rounds for time
run 800m
rest 90sec
hit the treadmill for this. set a little incline and away we went.
first 400 at 8.5mph all others at 9 or faster
walked the 90sec rest. din't want to stop cold
25:55 total and just under 3 miles covered. the sprints felt good. after doing the 400's yesterday i was thinking about incorporating more sprint work into my routine. like it a lot better than the LSD stuff. figure it will be a good way to prep the legs for the 1/2 in april.
for a morning where i would have rather stayed in bed i got some good work done!
hoorah! tuesday!
peace!
mainsite wod this am.
run warmup
run 1 mile
strength warm up
3 rounds
10- dips
10- pull-ups
10- air squats
felt good thru all three rounds. only did sets of 10 on the squats after yesterdays squat fest.
WOD
8 rounds for time
run 800m
rest 90sec
hit the treadmill for this. set a little incline and away we went.
first 400 at 8.5mph all others at 9 or faster
walked the 90sec rest. din't want to stop cold
25:55 total and just under 3 miles covered. the sprints felt good. after doing the 400's yesterday i was thinking about incorporating more sprint work into my routine. like it a lot better than the LSD stuff. figure it will be a good way to prep the legs for the 1/2 in april.
for a morning where i would have rather stayed in bed i got some good work done!
hoorah! tuesday!
peace!
Monday, March 1, 2010
Monday makeups
snow day Friday, and again on Saturday. worked both days and had planned to get a workout in Saturday afternoon. alas, life got in the way. worked out for the best as i wasn't really feeling on my game.
had a cub scout commitment on Saturday night and got home late. slept in Sunday and had breakfast with the kids. spent the day around the house.
needed the rest. felt great this am.
make up wod.
saw the hero wod this am and decided to do a make up from last week.
treadmill warm up
run 1 mile
just getting the body back into it.
strength warm up
3 rounds
15 pushups
15 squats
just to get the blood flowing
overhead squat warmup
10-45
8-75
6-95
loosen up the shoulders and get the body used to having weight overhead
wod
overhead squats
1-1-1-1-1
front squat
1-1-1-1-1
back squat
1-1-1-1-1
increase weight on each rep
ohs
105
115
125
135
135
front squat
185
195
205
215
225
back squat
255
265
275
285
295
the last back squat rep wasn't great. little shallow. otherwise tried to keep good form. the 135 on the overhead is limited by what i can push overhead. need to work my snatch balance.
felt good after this and wanted more. little short on time so decided on a run wod
run wod
4x400m
30secs rest btwn sets
increased speed on each 400.
felt good to be back in the gym. needed a little rest and the body responded well to it.
happy Monday.
peace!
had a cub scout commitment on Saturday night and got home late. slept in Sunday and had breakfast with the kids. spent the day around the house.
needed the rest. felt great this am.
make up wod.
saw the hero wod this am and decided to do a make up from last week.
treadmill warm up
run 1 mile
just getting the body back into it.
strength warm up
3 rounds
15 pushups
15 squats
just to get the blood flowing
overhead squat warmup
10-45
8-75
6-95
loosen up the shoulders and get the body used to having weight overhead
wod
overhead squats
1-1-1-1-1
front squat
1-1-1-1-1
back squat
1-1-1-1-1
increase weight on each rep
ohs
105
115
125
135
135
front squat
185
195
205
215
225
back squat
255
265
275
285
295
the last back squat rep wasn't great. little shallow. otherwise tried to keep good form. the 135 on the overhead is limited by what i can push overhead. need to work my snatch balance.
felt good after this and wanted more. little short on time so decided on a run wod
run wod
4x400m
30secs rest btwn sets
increased speed on each 400.
felt good to be back in the gym. needed a little rest and the body responded well to it.
happy Monday.
peace!
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