chilly, rainy, yeah!
so little sluggish rolling over today. but got up and got going....
treadmill
run 1.5
7:30 pace. nice and steady state to get moving.
warm up
50 squats
40 kbs
30 45# thrusters
20 pushups
10 pullups
used this to get ready for what was to come. yikes.
FRAN!
21-15-9
95# thruster
pull-ups
3-2-1-go! yeah i wasn't super psyched for this... just saying.. its a nasty workout.
went at it today without a clock. focused on the movement and being fluid and consistent. mission accomplished. 1st round unbroken on the thrusters and the pullups. the 15 was 10/5 on thrusters and 10/5 on pullups, the 9 was unbroken thrusters but 5/4 pullups only cause i lost my rhythm and had to get off the bar to reset.
no time as that wasn't the goal. took a few seconds between rounds and a couple seconds under the pull ups bar. moved thru pretty quick and kept it solid. definitely kicked my ass but i was feelign much stronger than the last time this came up so that goes to show we are moving in the right direction.
stretch
roll
plyo
little stiff/sore in the shoulders today. imagine it will be similar tomorrow so i tried to roll them out well.
rainy thursday! yippee!
peace
Showing posts with label fran. Show all posts
Showing posts with label fran. Show all posts
Thursday, November 4, 2010
Tuesday, May 25, 2010
Tuesday
feels like the squat workout was effective even if i had to alter my plan weight wise. legs a little spongy this am. back seems 100% better. not totally off the hook but much better. no cause for alarm this am.
checked out the mainsite and well ain't it a bitch.....of a workout that is. yikes. FRAN!
so we start the morning with a benchmark workout. a real ball breaker. looks so simple on paper. but well you know how that goes.
warm up
run 2 miles
gotta get the legs ready. steady pace. endurance pace. felt good.
strength warm up
3 rounds
10 push ups
10 squats
10 sit ups
felt good here. little stiff at the start but got loose. the sets served their purpose.
FRAN
21-15-9
95# thrusters
pull-ups
6:41 as rx'd
this is a good time. first time i hardcore timed it. used the stopwatch on my blackberry.
i felt i could have gotten a better time but was really suffering.
the first round was unbroken 21 thrusters/21 pullups
second round was 10/5 on the thrusters and 8/7 on the pullups
needed a break before the last set. 10 sec? 20 sec? not sure
third set 6/3 thrusters and 6/3 pullups
form was well speed form. not great. thrusters got heavy toward the end. pullups were done on the straight bar and my hand spacing was a little off i think. need to use this bar more. and need to work on the kipping pullups in this wod. need to get more comfortable with them
room for improvement!
i was totally cashed after this. i left it all out there. which is what you are supposed to do with this.
foam rolled after. god that hurts! seems to help though. rolled out the back and that helped a lot. IT bands are still the worst. quads and hams were sore from yesterday.
what a way to start a tuesday.
peace!
checked out the mainsite and well ain't it a bitch.....of a workout that is. yikes. FRAN!
so we start the morning with a benchmark workout. a real ball breaker. looks so simple on paper. but well you know how that goes.
warm up
run 2 miles
gotta get the legs ready. steady pace. endurance pace. felt good.
strength warm up
3 rounds
10 push ups
10 squats
10 sit ups
felt good here. little stiff at the start but got loose. the sets served their purpose.
FRAN
21-15-9
95# thrusters
pull-ups
6:41 as rx'd
this is a good time. first time i hardcore timed it. used the stopwatch on my blackberry.
i felt i could have gotten a better time but was really suffering.
the first round was unbroken 21 thrusters/21 pullups
second round was 10/5 on the thrusters and 8/7 on the pullups
needed a break before the last set. 10 sec? 20 sec? not sure
third set 6/3 thrusters and 6/3 pullups
form was well speed form. not great. thrusters got heavy toward the end. pullups were done on the straight bar and my hand spacing was a little off i think. need to use this bar more. and need to work on the kipping pullups in this wod. need to get more comfortable with them
room for improvement!
i was totally cashed after this. i left it all out there. which is what you are supposed to do with this.
foam rolled after. god that hurts! seems to help though. rolled out the back and that helped a lot. IT bands are still the worst. quads and hams were sore from yesterday.
what a way to start a tuesday.
peace!
Monday, January 11, 2010
weekend wrap-up
no posts over the weekend. left the laptop at work and didn't feel like posting from home anyway....
SATURDAY
got up and went to the office so skipped the am gym session. went after i left the office at noon. usually when i do this it's a pretty busy but not so bad. i can usually do what i have to do. so long as there aren't too many meat heads curling with the oly bars.....
it was a total zoo. full on packed. crazy. this is good. as obviously the gym is doing well and will survive and it's good to see people out exercising. no matter what you think of the globo gym at least its getting people off the couch. maybe a 1/3 of them will stick with it and see the light. oh to be hopeful. anyway.....
so it was Fran..... and i was psyched.
w/u
treadmill run
1/4
1 mile
1/4
standard non sense but felt pretty springy in the legs and picked up the pace a bit.
strength warm up
3 rounds
10 dips
5 pull ups
15 air squats
had to get the body ready for fran. needed to work out the kinks and this warm-up worked really well.
took up a post at a power rack and got to it.
thrusters
10x45
5x95
to get the body ready.
FRAN
21-15-9
thrusters/pull-ups
3-2-1-go
the first set of thrusters was unbroken
jog to the pull up bar and get 15/6
jog back to the bar
had to rest for a few seconds after 10 so 10/5
jog to pull-up bar and its is unavailable, use alternate 10/5
jog back to bar and rip out the last 9 thrusters
jog back to alternate pull-up bar and get 5/4
look at clock.......
6 minutes. didn't bring the stopwatch so had to use the wall clock. 6 minutes +/-
could have been 6:30 could have been 5:50
need to set up a true fran station and rock this out one day. want sub 5!
still a pr by at least 1:30/2:00 so very happy.
cooled down and went back to treadmill
did 3 miles of 1/2run 1/4mile walk/jog
SUNDAY
warm-up on treadmill
1/4
1
1/4
standard fair felt good
strength warm up
3 rounds
10 dip
10 pull-ups
15 air squats
PUSH JERK
warm up
these were more push presses than jerks as i am still a little shaky on that lift
10x45
8x65
6x85
6x105
4x125
3x135
these were all cleaned from the floor
1x155
175 fail bit off too much
1x165
175 fail
165 fail starting to fatigue
1x155
1x155
1x155
1x155
1x155
cash out
10x95
10x95
need to work shoulder strength. always have so this was good. will work on the true push jerk as well as these were more presses.
SATURDAY
got up and went to the office so skipped the am gym session. went after i left the office at noon. usually when i do this it's a pretty busy but not so bad. i can usually do what i have to do. so long as there aren't too many meat heads curling with the oly bars.....
it was a total zoo. full on packed. crazy. this is good. as obviously the gym is doing well and will survive and it's good to see people out exercising. no matter what you think of the globo gym at least its getting people off the couch. maybe a 1/3 of them will stick with it and see the light. oh to be hopeful. anyway.....
so it was Fran..... and i was psyched.
w/u
treadmill run
1/4
1 mile
1/4
standard non sense but felt pretty springy in the legs and picked up the pace a bit.
strength warm up
3 rounds
10 dips
5 pull ups
15 air squats
had to get the body ready for fran. needed to work out the kinks and this warm-up worked really well.
took up a post at a power rack and got to it.
thrusters
10x45
5x95
to get the body ready.
FRAN
21-15-9
thrusters/pull-ups
3-2-1-go
the first set of thrusters was unbroken
jog to the pull up bar and get 15/6
jog back to the bar
had to rest for a few seconds after 10 so 10/5
jog to pull-up bar and its is unavailable, use alternate 10/5
jog back to bar and rip out the last 9 thrusters
jog back to alternate pull-up bar and get 5/4
look at clock.......
6 minutes. didn't bring the stopwatch so had to use the wall clock. 6 minutes +/-
could have been 6:30 could have been 5:50
need to set up a true fran station and rock this out one day. want sub 5!
still a pr by at least 1:30/2:00 so very happy.
cooled down and went back to treadmill
did 3 miles of 1/2run 1/4mile walk/jog
SUNDAY
warm-up on treadmill
1/4
1
1/4
standard fair felt good
strength warm up
3 rounds
10 dip
10 pull-ups
15 air squats
PUSH JERK
warm up
these were more push presses than jerks as i am still a little shaky on that lift
10x45
8x65
6x85
6x105
4x125
3x135
these were all cleaned from the floor
1x155
175 fail bit off too much
1x165
175 fail
165 fail starting to fatigue
1x155
1x155
1x155
1x155
1x155
cash out
10x95
10x95
need to work shoulder strength. always have so this was good. will work on the true push jerk as well as these were more presses.
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