friday am!
had a late meeting last night and didnt get to sleep till late. up on time anyway, no real issues. can sleep in tomorrow a little anyway. may end up snowed in depending on the storm track!
treadmill warm-up
1/4
1
1/4
good run warm up. legs felt sluggish till about halfway through the mile them they opened up and felt good. could have kept going. basically ran out the last 1/4. not much of a jog.
strength warm up
used SDHP for my strentgh warm up
10x45
10x75
8x95
wanted to get the feel prior to todays wod.
WOD
21,18,15,12,9,6,3
135# SDHP
pull to inverted hang
ok, so had to do a little thinking on this one.
i scaled the SDHP to 115. 135 would have been to heavy to keep the form clean. as it was 115 started to feel to bit spicy toward the end!
pull to inverted hangs were not happening at the gym this am so i subbed knees to elbows
haven't done those in a while and seemed like an appropriate sub.
21-18-15-12
ran out of time after the set of twelve. had to break the sdhp into groups. 21 at 115 was a bit rough.
broke down the k2e's because my grip was failing. sweaty hands on the bar.
this was a killer. not for time but tried to move through quickly as i knew i would be tight for time to get through all the rounds. shoulders are worked from the cleans yesterday so they protested a bit this am!
happy friday!
Friday, February 5, 2010
Thursday, February 4, 2010
Totally different
so mainsite rest day. no rest for the wicked though. the running wod's felt good the last couple of days so i figured i would hit some iron this am.
i missed the new style total last week while traveling so figured i would make it up.
need to work on some of these skills and figured this is as good a way as any. wanted to sort of set a benchmark for the clean and overhead squat as well.
treadmill warmup
1/4
3/4
kept it short. just to get the heart rate up and the blood flowing
strength warm up
3 rounds
10 dip
10 pull ups
10 air squats
same drill here. just wanted to get the blood flowing.
total.
cleans
these were full squat cleans
10x45
10x95
8x115
6x135
4x155
1x175 fail
1x165
couldn't get under the 175. should have tried it again after the 165 but i think i may have done a few to many reps leading up to this. live and learn. need faster elbows when the weight gets heavier.
overhead squat
threw this in next as i had to wait on a bench.
10x45
10x75
8x95
6x115
4x135
1x155 fail
lost the 155 while pushing it overhead. dropped the bar behind me and freaked me out a little. called it there as my confidence was shaken. i think i can easily get 155 but need to work my snatch balance to get the bar overhead. little bummed by this.
bench press
was running short on time here and was pretty well warm so moved through these fairly quickly
10x135
8x185
4x225
1x245
1x245
the second 245 was a little sluggish. had a spot but just to watch bar. dont think i would have gotten 255 today but i have it in me i'm sure.
all in all this was what i was looking for today. go heavy and see where the breaking point is. rumor has it we are getting a true powerlifting room at the gym. if so i will be focusing harder on some of these lifts.
chilly again today. supposedly big snow this weekend so expect shoveling repeats and snowblower 400m sets!
peace!
i missed the new style total last week while traveling so figured i would make it up.
need to work on some of these skills and figured this is as good a way as any. wanted to sort of set a benchmark for the clean and overhead squat as well.
treadmill warmup
1/4
3/4
kept it short. just to get the heart rate up and the blood flowing
strength warm up
3 rounds
10 dip
10 pull ups
10 air squats
same drill here. just wanted to get the blood flowing.
total.
cleans
these were full squat cleans
10x45
10x95
8x115
6x135
4x155
1x175 fail
1x165
couldn't get under the 175. should have tried it again after the 165 but i think i may have done a few to many reps leading up to this. live and learn. need faster elbows when the weight gets heavier.
overhead squat
threw this in next as i had to wait on a bench.
10x45
10x75
8x95
6x115
4x135
1x155 fail
lost the 155 while pushing it overhead. dropped the bar behind me and freaked me out a little. called it there as my confidence was shaken. i think i can easily get 155 but need to work my snatch balance to get the bar overhead. little bummed by this.
bench press
was running short on time here and was pretty well warm so moved through these fairly quickly
10x135
8x185
4x225
1x245
1x245
the second 245 was a little sluggish. had a spot but just to watch bar. dont think i would have gotten 255 today but i have it in me i'm sure.
all in all this was what i was looking for today. go heavy and see where the breaking point is. rumor has it we are getting a true powerlifting room at the gym. if so i will be focusing harder on some of these lifts.
chilly again today. supposedly big snow this weekend so expect shoveling repeats and snowblower 400m sets!
peace!
Wednesday, February 3, 2010
Kelly
so many of the crossfit workouts have names. they are either heros, named after servicemen who have given the ultimate sacrifice for their county or girls names. much like hurricanes with girls names these will "mess you up"! this am i got to meet kelly!
woke up to 2 inches of snow on the ground so this slowed me down a little.
feeling pretty good after yesterdays run wod. right heel a little tender and have sore spot on back of my right foot. other than that feel all was well. had been a little stiff in the lower back but that is gone.
treadmill warm-up
1/4
1
1/4
back to ramping the pace on the mile. like working it up to a pretty quick pace for the last half. makes it go quicker mentally i think as well.
strength warm up
3 rounds
10 dips
10 pull ups
15 air squats
felt good through all of these. good rom on all exercises.
KELLY
5 rounds
run 400m
30 24" box jumps
30 20lb wall balls
so i cant do wall balls at the gym. or at least i haven't experimented with scuffing up their walls yet so i sub thrusters. i had been subbing dumbbell thrusters but instead today used a 35lb bar
this was a thin short bar with fixed plates. all else as rx'd
i made it thru 4 rounds and ran out of time. could have gotten the 5th round in but would have not been able to cool down enough and get to work on time. with the snow and all i will say this is ok.
man this was a tough one. all the box jumps and thrusters were unbroken which is good. kept the heart rate up and moved right through. kept the pace on the run high but not quite as high as yesterdays 400's.
a few people at the gym have asked about the workouts lately and inquired as to crossfit. maybe the addiction will spread a little? hmmm. be cool to get a few others hooked!!
love this stuff! it really is keeping me sane during a difficult time! for this i am very thankful!
woke up to 2 inches of snow on the ground so this slowed me down a little.
feeling pretty good after yesterdays run wod. right heel a little tender and have sore spot on back of my right foot. other than that feel all was well. had been a little stiff in the lower back but that is gone.
treadmill warm-up
1/4
1
1/4
back to ramping the pace on the mile. like working it up to a pretty quick pace for the last half. makes it go quicker mentally i think as well.
strength warm up
3 rounds
10 dips
10 pull ups
15 air squats
felt good through all of these. good rom on all exercises.
KELLY
5 rounds
run 400m
30 24" box jumps
30 20lb wall balls
so i cant do wall balls at the gym. or at least i haven't experimented with scuffing up their walls yet so i sub thrusters. i had been subbing dumbbell thrusters but instead today used a 35lb bar
this was a thin short bar with fixed plates. all else as rx'd
i made it thru 4 rounds and ran out of time. could have gotten the 5th round in but would have not been able to cool down enough and get to work on time. with the snow and all i will say this is ok.
man this was a tough one. all the box jumps and thrusters were unbroken which is good. kept the heart rate up and moved right through. kept the pace on the run high but not quite as high as yesterdays 400's.
a few people at the gym have asked about the workouts lately and inquired as to crossfit. maybe the addiction will spread a little? hmmm. be cool to get a few others hooked!!
love this stuff! it really is keeping me sane during a difficult time! for this i am very thankful!
Tuesday, February 2, 2010
Tuesday on the treadmill
tuesday am and i run WOD on the mainsite. hoorah!
so scoped out the mainsite WOD and the backwards running on the treadmill scared me. so over to CFE and they had a good interval workout posted, winner!
i like having the option to grab a workout from either site. not sure what it means in the big picture. does it mess with a set structure? not sure. but need to get some running in so away we go!
warm up
1/4
1
1/4
standard here except i kept the pace fixed on the mile. nice steady distance pace to get the legs warm.
WOD
6x400m
2min rest between
started these out a little slow i think. used to doing 400's mixed into a met-con and coming at them much more gassed. continually upped the pace thru all 6 sets. found a pretty good benchmark at about the 6:30 pace or so. not sure what that works out to in 400m time but that felt pretty good. so now i have an idea where to work.
overall felt good on this.
cash out
1.5 mile jog out at a distance pace. 8:30 pace for the final 1.5 and felt good holding that.
needed to get a run workout in and with the warm up, 400's, walking rest periods and the jog out i was at 5.5 miles.
so scoped out the mainsite WOD and the backwards running on the treadmill scared me. so over to CFE and they had a good interval workout posted, winner!
i like having the option to grab a workout from either site. not sure what it means in the big picture. does it mess with a set structure? not sure. but need to get some running in so away we go!
warm up
1/4
1
1/4
standard here except i kept the pace fixed on the mile. nice steady distance pace to get the legs warm.
WOD
6x400m
2min rest between
started these out a little slow i think. used to doing 400's mixed into a met-con and coming at them much more gassed. continually upped the pace thru all 6 sets. found a pretty good benchmark at about the 6:30 pace or so. not sure what that works out to in 400m time but that felt pretty good. so now i have an idea where to work.
overall felt good on this.
cash out
1.5 mile jog out at a distance pace. 8:30 pace for the final 1.5 and felt good holding that.
needed to get a run workout in and with the warm up, 400's, walking rest periods and the jog out i was at 5.5 miles.
Monday, February 1, 2010
Monday!
ok so its monday. hooray!
was a little slow getting to the gym this am. no real reason just a few minutes behind.
mainsite WOD was a heavy thruster, muscle up and run triplet. oops. did that yesterday. so, went fishing over at CFE. run rest day there but they had a sweet C&J and front squat wod posted.
treadmill warm up
almost cut this short but instead ran the standard
1/4
1
1/4
same old here. felt good though. almost thought about a full run day but decided to move a little weight.
strength
clean and jerk's
build to 85%max 1x5
5 sets of 1 once you get to 85% of max
10x45
10x65
10x95
8x105
6x125
4x135
155 x1x5
felt great on the 155's. could have gone higher but wanted to keep the confidence level high and on the 4th and 5th the press was a little harder.
very psyched about these. i realize the weight isn't super but much more confidence in getting under the bar and up out of the hole.
front squats
build to 90%max 2x2
8x135
6x155
2x185
2x185
10x135
was running out of time and was pretty warm already from the c&j's so worked up on these pretty quick.
the 185's felt good. had pushed 205 for singles a week or 2 ago so 185 was right at 90%.
no time for the double under cash out unfortunately but this was a great workout. very pleased with my lifts. will definitely be looking to get a much heavier clean in the future.
saw sub 200 on Sunday. 198.5 was 201 this am but am psyched with the progress. ate like a king last night too so that's fine. looking for a solid 195/190 with a increase in overall strength. we'll see. just need to stay focused
was a little slow getting to the gym this am. no real reason just a few minutes behind.
mainsite WOD was a heavy thruster, muscle up and run triplet. oops. did that yesterday. so, went fishing over at CFE. run rest day there but they had a sweet C&J and front squat wod posted.
treadmill warm up
almost cut this short but instead ran the standard
1/4
1
1/4
same old here. felt good though. almost thought about a full run day but decided to move a little weight.
strength
clean and jerk's
build to 85%max 1x5
5 sets of 1 once you get to 85% of max
10x45
10x65
10x95
8x105
6x125
4x135
155 x1x5
felt great on the 155's. could have gone higher but wanted to keep the confidence level high and on the 4th and 5th the press was a little harder.
very psyched about these. i realize the weight isn't super but much more confidence in getting under the bar and up out of the hole.
front squats
build to 90%max 2x2
8x135
6x155
2x185
2x185
10x135
was running out of time and was pretty warm already from the c&j's so worked up on these pretty quick.
the 185's felt good. had pushed 205 for singles a week or 2 ago so 185 was right at 90%.
no time for the double under cash out unfortunately but this was a great workout. very pleased with my lifts. will definitely be looking to get a much heavier clean in the future.
saw sub 200 on Sunday. 198.5 was 201 this am but am psyched with the progress. ate like a king last night too so that's fine. looking for a solid 195/190 with a increase in overall strength. we'll see. just need to stay focused
sunday sunday sunday
sunday
woke up early and got to the gym when they opened. freezing outside so no way was i doing a long outside run. figured i would make up a heavy met-con from the week.
treadmill w/u
1/4
1
1/4
same as saturday. calves a little sore from the d/u's so used his to loosen them up a bit.
strength warm up
3 round
10 dips
10 pull ups
10 squats
just used this to get the body back in the swing
wod
row 500m
7 thrusters 135#
don't have a rower so used the 50 45# sdhp and 400m run as sub
thruster warm up
10x45
10x65
10x85
8x105
6x125
wod
50sdhp
7 thrusters
400m run
7 thrusters
50sdhp
7 thrusters
400m
7 thrusters
50sdhp
7 thrusters
the dark sdhp's were freaking hard man! would have rather rowed. keep the pace high on the runs and tried minimal rest between sets. very difficult wod.
cashed out with a few light thruster sets.
woke up early and got to the gym when they opened. freezing outside so no way was i doing a long outside run. figured i would make up a heavy met-con from the week.
treadmill w/u
1/4
1
1/4
same as saturday. calves a little sore from the d/u's so used his to loosen them up a bit.
strength warm up
3 round
10 dips
10 pull ups
10 squats
just used this to get the body back in the swing
wod
row 500m
7 thrusters 135#
don't have a rower so used the 50 45# sdhp and 400m run as sub
thruster warm up
10x45
10x65
10x85
8x105
6x125
wod
50sdhp
7 thrusters
400m run
7 thrusters
50sdhp
7 thrusters
400m
7 thrusters
50sdhp
7 thrusters
the dark sdhp's were freaking hard man! would have rather rowed. keep the pace high on the runs and tried minimal rest between sets. very difficult wod.
cashed out with a few light thruster sets.
Weekend update
so, no blogging over the weekend so here is the wrap-up
Saturday
went to the office early and got to the gym a little after 12. very crowded, but that's the breaks.
treadmill warm up
1/4
1
1/4
standard run warm up. again used a progressive pace on the mile to really push the last 1/4 and then jogged out the 1/4 at the end.
strength warm up
3 round
15 dips
10 p/u
15 as
moved through these in a fairly relaxed manor but with minimal rest. wasn't racing them but was moving through fairly quickly.
Saturday wod
snatches!
7 rounds
7 power snatches
7 snatch balance
7 oh squats
rx'd at 95 lbs
warm up
7x45
7x65
realized that 95 was probably a bit heavy for me on this so went with 75 and tried to keep the form good. work through the movements
7x75
7x75
7x75
7x75
7x75
7x75
7x75
these were very difficult. didn't keep a clock on it but tried to recover a little between sets and then work straight through. the 5th set i had to stop prior to the oh squats and reset. 6th and 7th were unbroken.
finished off the day with some double under practice
worked sets of 20 d/u's trying to get them unbroken. got close a bunch.
cashed out after this.
Saturday
went to the office early and got to the gym a little after 12. very crowded, but that's the breaks.
treadmill warm up
1/4
1
1/4
standard run warm up. again used a progressive pace on the mile to really push the last 1/4 and then jogged out the 1/4 at the end.
strength warm up
3 round
15 dips
10 p/u
15 as
moved through these in a fairly relaxed manor but with minimal rest. wasn't racing them but was moving through fairly quickly.
Saturday wod
snatches!
7 rounds
7 power snatches
7 snatch balance
7 oh squats
rx'd at 95 lbs
warm up
7x45
7x65
realized that 95 was probably a bit heavy for me on this so went with 75 and tried to keep the form good. work through the movements
7x75
7x75
7x75
7x75
7x75
7x75
7x75
these were very difficult. didn't keep a clock on it but tried to recover a little between sets and then work straight through. the 5th set i had to stop prior to the oh squats and reset. 6th and 7th were unbroken.
finished off the day with some double under practice
worked sets of 20 d/u's trying to get them unbroken. got close a bunch.
cashed out after this.
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