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!!!!!
Monday, March 8, 2010
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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