constantly varied.....
thats the crossfit mantra and todays workout was definitely that... yikes!
ok so this was a little over my head and i was a little sleepy when i looked at it. i took a pass on the handstand walks/handstand hold/handstand push-ups.....yes i am a sally.....
i skipped over to crossfit endurance to see what was up over there. tempo. hmmm. 5 mile tempo run? lets see what else they have..... oh yesterday was 5x5 back squats. i need to train them and that sounded more appealing than a treadmill death march this am.
got home a little late last night and got to bed late again. knew it would happen but it starts to catch up in the wee hours of the morn.
treadmill warm up
1/4
3/4
1/4
same deal just cut the mile short. shins a little sore from the other day. figure give the legs a bit if a rest as i will most likely do a long run or some intervals tomorrow.
back squats
really want to work on these. want to up my max and dial in the form. deep and strong was the mission this am.
warm up
10x45
10x135
8x185
5 sets of 5
5x225 too light. should have considered this a final warm up round
5x255 felt good. good form.
5x265 getting a little heavier
5x275 got a spot on this but didnt need it. tried to explode off the bottom of the lift
5x285 got all these clean as well. last 2 were a little slow off the bottom
cash-out
10x135
10x135
worked these deep and fast. almost like air squats but with weight. really used them to cash out the legs and flush out after the heavy sets.
all in all happy with the sets. should have started higher and tried to either finish higher or done another couple sets in the 285 range.
all in all a good effort considering i was almost back into bed this am. glad i motivated and got it done!
Thursday, January 14, 2010
Wednesday, January 13, 2010
wednesday with Lynne
had a meeting last night and didn't get home till 10. argh. i really like my 9:00 bedtime! i am a loser!
anyway, slept ok and got up with the alarm at the crack of dark.....
felt a little slow this am and the hamstrings are definitely sore from yesterday.
run warm up
1/4
1
1/4
standard. kicked up the pace toward the end of the mile to stretch the legs a bit more.
strength warm up
2 rounds
15 push-ups
15 squats
just wanted to get the chest ready for lynne with the push-ups. no need for pull-ups as we would be working them in lynne as well.
bench warm-up
10x45
8x135
4x185
working the kinks out ans getting a feel for it. don't bench much these days but of course used to. always enjoyed it and have a good hold on form. bar to chest and all the way up etc...
LYNNE
5-rounds
max rep bodyweight bench press
max rep pull-ups
205 on the bench
9/16
7/13
6/14
5/11
5/12
had a spotter for the bench. didn't let him pull just make sure i didn't get stuck with a bar on my chest. most sets felt strong. started to get heavy in the 3rd round.
pull-ups felt good. moved right from the bench to the pull-up bar. 10-30 seconds between max. grip started to fail toward the end of the last few sets. may have been able to get a few more. pull-ups were pretty strict. no big kips. chest to bar. little butterfly on some of the last ones maybe.
overall a great workout. was thinking about benching this am before i looked at the workout. never let myself check the workout the night before. it is my morning surprise when i am already on the way to the gym. better that way. little mystery for the morning!
have another meeting this pm. probably will be home late again. argh. have to work a fiull day saturday as well so will most likely take that as a rest day. we'll see.
anyway, slept ok and got up with the alarm at the crack of dark.....
felt a little slow this am and the hamstrings are definitely sore from yesterday.
run warm up
1/4
1
1/4
standard. kicked up the pace toward the end of the mile to stretch the legs a bit more.
strength warm up
2 rounds
15 push-ups
15 squats
just wanted to get the chest ready for lynne with the push-ups. no need for pull-ups as we would be working them in lynne as well.
bench warm-up
10x45
8x135
4x185
working the kinks out ans getting a feel for it. don't bench much these days but of course used to. always enjoyed it and have a good hold on form. bar to chest and all the way up etc...
LYNNE
5-rounds
max rep bodyweight bench press
max rep pull-ups
205 on the bench
9/16
7/13
6/14
5/11
5/12
had a spotter for the bench. didn't let him pull just make sure i didn't get stuck with a bar on my chest. most sets felt strong. started to get heavy in the 3rd round.
pull-ups felt good. moved right from the bench to the pull-up bar. 10-30 seconds between max. grip started to fail toward the end of the last few sets. may have been able to get a few more. pull-ups were pretty strict. no big kips. chest to bar. little butterfly on some of the last ones maybe.
overall a great workout. was thinking about benching this am before i looked at the workout. never let myself check the workout the night before. it is my morning surprise when i am already on the way to the gym. better that way. little mystery for the morning!
have another meeting this pm. probably will be home late again. argh. have to work a fiull day saturday as well so will most likely take that as a rest day. we'll see.
Tuesday, January 12, 2010
tired tuesday
little off my game this am.
lower back is sore and my right heel is bothering me. have to believe it may be related to freezign my ass off yesterday in a cold basement for work. standing on the freezing concrete for a few hours in work shoes probably didn't do me any favors.... but i digress
run warm up
1/4
1
1/4
same old. 8:30 pace on the run. felt ok after yesterdays run wod. heel bothered me at first but loosened up and felt ok after.
strength warm-up
3-round
10 dip
10 pullups
15 squats
did strict pullups. no kip no butterfly and felt good about that. may start adding some weight to a round or 2 of this warm up. hopefully going to score a weight vest so this might help in the future.
WOD
50m walking lunge
100m standing broad jump
200m run
3 round for time
i scaled this back a little. did the same distance for the lunges and broad jumps. roughly 40m. the broad jumps were brutal. very explosive but brutal. after about 15 reps or so i was gassed.
took 13mins to do the scaled version. this was very difficult!
here's another wod that looks docile on paper and turns around to bite your hand off! oh the fun!!
cooled down after. stretched out the shoulders a bit and hit the shower.
back felt good during the workout. its a little tight now. will see how it goes during the day. should be fine. think it was a little over stressed the other day from push-presses. will monitor it for the next few days.
lower back is sore and my right heel is bothering me. have to believe it may be related to freezign my ass off yesterday in a cold basement for work. standing on the freezing concrete for a few hours in work shoes probably didn't do me any favors.... but i digress
run warm up
1/4
1
1/4
same old. 8:30 pace on the run. felt ok after yesterdays run wod. heel bothered me at first but loosened up and felt ok after.
strength warm-up
3-round
10 dip
10 pullups
15 squats
did strict pullups. no kip no butterfly and felt good about that. may start adding some weight to a round or 2 of this warm up. hopefully going to score a weight vest so this might help in the future.
WOD
50m walking lunge
100m standing broad jump
200m run
3 round for time
i scaled this back a little. did the same distance for the lunges and broad jumps. roughly 40m. the broad jumps were brutal. very explosive but brutal. after about 15 reps or so i was gassed.
took 13mins to do the scaled version. this was very difficult!
here's another wod that looks docile on paper and turns around to bite your hand off! oh the fun!!
cooled down after. stretched out the shoulders a bit and hit the shower.
back felt good during the workout. its a little tight now. will see how it goes during the day. should be fine. think it was a little over stressed the other day from push-presses. will monitor it for the next few days.
Monday, January 11, 2010
monday
monday am back at in at the crack of dark and cold......
mainsite rest day.
pretty shot from the strength focus over the last three days. feels good.
did the crossfit endurance mainsite wod this am
warm-up
1/4 jog
1/2 run
1/4 jog
CFE WOD
3x7 minutes intervals with 3 minutes recoverys
sub 8:00 mile pace for all three with a walk/jog recovery period
these were not easy. the last 2 minutes of each was pretty tough.
need to get more of these type of workouts in. really want to be able to get the pace higher for this type of interval. will continue to work on this.
back to the grind. going to be a busy week..
mainsite rest day.
pretty shot from the strength focus over the last three days. feels good.
did the crossfit endurance mainsite wod this am
warm-up
1/4 jog
1/2 run
1/4 jog
CFE WOD
3x7 minutes intervals with 3 minutes recoverys
sub 8:00 mile pace for all three with a walk/jog recovery period
these were not easy. the last 2 minutes of each was pretty tough.
need to get more of these type of workouts in. really want to be able to get the pace higher for this type of interval. will continue to work on this.
back to the grind. going to be a busy week..
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.
Friday, January 8, 2010
tgi......whatever
ah.....power cleans.
figured we would be back to some weight after the bodyweight blast from the last few WOD's.
i had figured deadlifts yesterday but it came up as powercleans. even better! very cool movement and i need practice on the heavier ones.
warm-up
typical run warm-up
1/4
1
1/4
same it ever was. picked up the pace on the mile.
watched the end of the bama/texas game. roll tide!!!!
strength warm-up
2 rounds
10 dips
10 pull-ups
15 squats
felt good. didn't do the 3rd round as i wanted to spend more time on the power cleans.
power cleans
1-1-1-1-1-1-1
basically 7 sets of 1. you should warm up to close to 1 rep max and then build using the single rep sets from there.
not sure when i have ever worked to a 1 rep max on powercleans. pretty comfortable up to 135 for reps. comfortable being a relative term.....they hurt bad.....
8x95 for warm up. get loose and feel the movement
6x115 felt good. tried to be explosive off the floor
4x135 starts to feel a little heavy. adds some resistance. feels good though
2x155 heavy but not real issue
1x175 failed on this rep. didn't get good explosion from the floor. died just over the knees
1x155
1x165
1x175 got it this time. lots of it is mental i think. need to focus and drive up from the floor
1x175
1x185 fail. close but not quite
1x165
1x165
1x165 probably could have done these last 3 a little heavier but wanted to keep the form.
cashed out with 10x95. working on getting the bar moving quick from the floor up and getting quick elbows under the bar.
overall felt good.
snowing here today. inch or 2 by the time i left the gym. kiddies might get themselves a delayed start today. we'll see.
be back at it tomorrow. hopefully more heavy bar work...
figured we would be back to some weight after the bodyweight blast from the last few WOD's.
i had figured deadlifts yesterday but it came up as powercleans. even better! very cool movement and i need practice on the heavier ones.
warm-up
typical run warm-up
1/4
1
1/4
same it ever was. picked up the pace on the mile.
watched the end of the bama/texas game. roll tide!!!!
strength warm-up
2 rounds
10 dips
10 pull-ups
15 squats
felt good. didn't do the 3rd round as i wanted to spend more time on the power cleans.
power cleans
1-1-1-1-1-1-1
basically 7 sets of 1. you should warm up to close to 1 rep max and then build using the single rep sets from there.
not sure when i have ever worked to a 1 rep max on powercleans. pretty comfortable up to 135 for reps. comfortable being a relative term.....they hurt bad.....
8x95 for warm up. get loose and feel the movement
6x115 felt good. tried to be explosive off the floor
4x135 starts to feel a little heavy. adds some resistance. feels good though
2x155 heavy but not real issue
1x175 failed on this rep. didn't get good explosion from the floor. died just over the knees
1x155
1x165
1x175 got it this time. lots of it is mental i think. need to focus and drive up from the floor
1x175
1x185 fail. close but not quite
1x165
1x165
1x165 probably could have done these last 3 a little heavier but wanted to keep the form.
cashed out with 10x95. working on getting the bar moving quick from the floor up and getting quick elbows under the bar.
overall felt good.
snowing here today. inch or 2 by the time i left the gym. kiddies might get themselves a delayed start today. we'll see.
be back at it tomorrow. hopefully more heavy bar work...
Thursday, January 7, 2010
tempo
mainsite rest day. thankfully. needed it. body is feeling it.
needed to get some tempo running in and this was the perfect morning for it. was looking at maybe 10k as the outside goal.
warm-up
1/4 mile jog to get loose
tempo run
set treadmill at 2% grade and at a 9:10 pace and just let it go.
first 5 k wasn't so bad but started to watch the clock after that. can be difficult on the treadmill to stay focused on the task and not on the time. it starts to get into my head. much more than outside.
called it a quits at 5 mile mark. did a 1/2 mile cool-down.
felt ok. not great and not that bad. just ok. like i said sort of lost the inspiration at the 3 mile mark and slogged thru mile 4 and then upped the pace a bit for the last mile. more as a distraction than anything else.
basically need to incorporate some more longer tempo runs into the routine. need to condition the body and mind. will be adding some of the crossift endurance workouts into the menu as well as maybe a few other running focused workouts.
haven't been on the bike in a long while. no inspiration to put it on the trainer. once it warms up a little i will get the road bike out and put some mileage in. it will be a nice distraction. maybe get some commuting mileage in next month. very dependent on temps. tough when its 14 degress. need to get closer to 30!!
back to mainsite tomorrow. maybe a heavy day? that would be cool. guesses? how about heavy deadlifts? thats my prediction today. we'll see if it pans out.
needed to get some tempo running in and this was the perfect morning for it. was looking at maybe 10k as the outside goal.
warm-up
1/4 mile jog to get loose
tempo run
set treadmill at 2% grade and at a 9:10 pace and just let it go.
first 5 k wasn't so bad but started to watch the clock after that. can be difficult on the treadmill to stay focused on the task and not on the time. it starts to get into my head. much more than outside.
called it a quits at 5 mile mark. did a 1/2 mile cool-down.
felt ok. not great and not that bad. just ok. like i said sort of lost the inspiration at the 3 mile mark and slogged thru mile 4 and then upped the pace a bit for the last mile. more as a distraction than anything else.
basically need to incorporate some more longer tempo runs into the routine. need to condition the body and mind. will be adding some of the crossift endurance workouts into the menu as well as maybe a few other running focused workouts.
haven't been on the bike in a long while. no inspiration to put it on the trainer. once it warms up a little i will get the road bike out and put some mileage in. it will be a nice distraction. maybe get some commuting mileage in next month. very dependent on temps. tough when its 14 degress. need to get closer to 30!!
back to mainsite tomorrow. maybe a heavy day? that would be cool. guesses? how about heavy deadlifts? thats my prediction today. we'll see if it pans out.
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