got out for a run/park workout on monday.
had the day off for labor day. woohoo!
headed down to kennedy dells park for a trail run and pullup/pushup wod
wod.
Severin
hero wod for a special forces soldier KIA in Afghanistan.
50 pullups
100 push ups
run 5 k
i changed it up a little.
run approx 1.5 miles
50 pull ups
100 push ups
partitioned as sets of 15/25, 15/25, 10/25, 10/25
run 2+ miles
didn't have a watch.
worked thru the pull/pushes fairly quickly and headed back out on the run.
felt pretty good.
good to be out on the trail.
Tuesday, September 7, 2010
weekend wrap up
saturday and sunday
active rest
played outside with the kids for the better part of both days.
walked to the park. played on the swings etc. walked around the pond.
played soccer and jumped on the trampoline at home.
good times.
needed the mental break.
active rest
played outside with the kids for the better part of both days.
walked to the park. played on the swings etc. walked around the pond.
played soccer and jumped on the trampoline at home.
good times.
needed the mental break.
Friday, September 3, 2010
Friday am
active recovery
almost slept in this am.
glad i didn't.
warm up
jump rope.
15 minutes alternating singles, running, double unders
just getting loose and working up a bit of a sweat.
ankles a little stiff but felt good after a few minutes.
turkish get up practice
yes my new favorite exercise!!!
5 reps rh
5 reps lh
used the 16kilo kettlebell. largest at the gym and worked the movement.
felt pretty good. getting it down. forearms a little sore from the bell leaning on it. not muscle sore but a little banged up.
3 rounds
15 ghd situps
15 ghd back extensions
Mobility work
roll
stretch
roll
stretch
etc.....
thats was it. good productive morning. active recovery!!
long weekend coming up.
box will be closed due to a rowing cert. maybe a park wod.
might go to kennedy dells and make my own park wod. maybe a little weight vest work?
peace!!
almost slept in this am.
glad i didn't.
warm up
jump rope.
15 minutes alternating singles, running, double unders
just getting loose and working up a bit of a sweat.
ankles a little stiff but felt good after a few minutes.
turkish get up practice
yes my new favorite exercise!!!
5 reps rh
5 reps lh
used the 16kilo kettlebell. largest at the gym and worked the movement.
felt pretty good. getting it down. forearms a little sore from the bell leaning on it. not muscle sore but a little banged up.
3 rounds
15 ghd situps
15 ghd back extensions
Mobility work
roll
stretch
roll
stretch
etc.....
thats was it. good productive morning. active recovery!!
long weekend coming up.
box will be closed due to a rowing cert. maybe a park wod.
might go to kennedy dells and make my own park wod. maybe a little weight vest work?
peace!!
Thursday pm
part 2
so went back to crossfit ignite for the 6pm wod.
got there a little early so i could get some pointers on the turkish get up.
way cool working thru the progression and big props to Steve for helping me out!!
WOD
turkish get up progression
1 right side
1 left side
4 rounds
1 turkish get up right hand
1 turkish get up left hand
3 rh kb windmills
3 lh kb windmills
45 sec plank hold
use heavier bell each round
12kg-16kg-20kg-24-kg
finished with the big green beast that i was swinging the other night.
53lbs on that bad boy.
stoked to get the movement down and put some weight up on it. looking forward to joining in on the turkish getup challenge. see what kind of weight i can get!
WOD part 2
run 1.5 miles for time
9:57
this was a out and back, out and back run on the street. wicked hot. felt pretty good and tied to keep a steady high tempo. faded a little at the 1+ mark but kicked it up for the last 200m or so.
happy with this time. good stuff.
that was the afternoon wod.
happy to learn a few new skills! having fun!
so went back to crossfit ignite for the 6pm wod.
got there a little early so i could get some pointers on the turkish get up.
way cool working thru the progression and big props to Steve for helping me out!!
WOD
turkish get up progression
1 right side
1 left side
4 rounds
1 turkish get up right hand
1 turkish get up left hand
3 rh kb windmills
3 lh kb windmills
45 sec plank hold
use heavier bell each round
12kg-16kg-20kg-24-kg
finished with the big green beast that i was swinging the other night.
53lbs on that bad boy.
stoked to get the movement down and put some weight up on it. looking forward to joining in on the turkish getup challenge. see what kind of weight i can get!
WOD part 2
run 1.5 miles for time
9:57
this was a out and back, out and back run on the street. wicked hot. felt pretty good and tied to keep a steady high tempo. faded a little at the 1+ mark but kicked it up for the last 200m or so.
happy with this time. good stuff.
that was the afternoon wod.
happy to learn a few new skills! having fun!
Thursday, September 2, 2010
Thursday
am workout. going to pull the double again today.
up early and felt pretty good.
figured i would get in a CFE workout
treadmill warm up
run 1 mile
8:30 pace
get the blood flowing
strength warm up
3 rounds
5 pull ups
10 push ups
15 mountain climbers
switched it up a little
CFE wod
run
4mins on 2off
5 mins on 2 off
6 mins on 2 off
5mins on 2 off
ran all of these at a 7:30 pace. felt pretty good. comfortable fast. good pace. the 6 and the last 5 where a little long maybe... but overall felt pretty good.
stretch
foam roll
looking forward to heading into the CFI box again tonight for a pm wod.
woohoo!!
up early and felt pretty good.
figured i would get in a CFE workout
treadmill warm up
run 1 mile
8:30 pace
get the blood flowing
strength warm up
3 rounds
5 pull ups
10 push ups
15 mountain climbers
switched it up a little
CFE wod
run
4mins on 2off
5 mins on 2 off
6 mins on 2 off
5mins on 2 off
ran all of these at a 7:30 pace. felt pretty good. comfortable fast. good pace. the 6 and the last 5 where a little long maybe... but overall felt pretty good.
stretch
foam roll
looking forward to heading into the CFI box again tonight for a pm wod.
woohoo!!
Wednesday, September 1, 2010
Wednesday
up before the alarm and a little slow moving.
but after yesterdays double it was to be expected.
got out and went to get some work down.
treadmill
run 5k
tempo run
8:30 pace. just stretching the body out. never in the red zone.
felt pretty good. but a little tired.
strength
3 rounds
10 pullups
10 push ups
10 squats
moved thru these steady. not for speed but good form and to loosen up.
was going to throw down the mainsite amrap but decided to just roll and stretch and recover a little.
think it was a wise choice as i was a little tired and could use a recovery day.
looking to hit it hard again tomorrow and maybe do the CFI 6pm class.
peace
but after yesterdays double it was to be expected.
got out and went to get some work down.
treadmill
run 5k
tempo run
8:30 pace. just stretching the body out. never in the red zone.
felt pretty good. but a little tired.
strength
3 rounds
10 pullups
10 push ups
10 squats
moved thru these steady. not for speed but good form and to loosen up.
was going to throw down the mainsite amrap but decided to just roll and stretch and recover a little.
think it was a wise choice as i was a little tired and could use a recovery day.
looking to hit it hard again tomorrow and maybe do the CFI 6pm class.
peace
Tuesday part 2
2 a day tuesday?
so, i got a pass for crossfit ignite in westwood nj from my sis. i called and talked to Steve and he invited me to come on down and check it out. well off i went.
after a little wod this am an 11 hours at work plus the 90degree heat and 400% humidity i was a little leery on how the body would respond.
it went pretty good!
skill wod
4 rounds
2 power cleans
2 front squats
2 back squats
superset with 2 muscle ups
95-115-125-145
worked on a jumping muscle up and was getting it on the higher rings. still need to work it out but made some progress and was way happy about that!
barbell complex felt good. maybe a little light. kind of conservative with the weight. feeling out the atmosphere a bit.
met-con
3 rounds
run 400m
30 box jumps 24" box
30 kettlebell swings 53#
16:20
this was great. the box jumps slowed me down a bit and the humidity took its toll into the 3rd round but felt pretty good all things considered. thats the heaviest bell i have swung and got it moving and felt good.
had a blast meeting everybody at the box. Steve was super nice and gave me some killer tips!
so, i may have found a box to work at. we'll see. gotta work out the scheduling.
woohoo!!
so, i got a pass for crossfit ignite in westwood nj from my sis. i called and talked to Steve and he invited me to come on down and check it out. well off i went.
after a little wod this am an 11 hours at work plus the 90degree heat and 400% humidity i was a little leery on how the body would respond.
it went pretty good!
skill wod
4 rounds
2 power cleans
2 front squats
2 back squats
superset with 2 muscle ups
95-115-125-145
worked on a jumping muscle up and was getting it on the higher rings. still need to work it out but made some progress and was way happy about that!
barbell complex felt good. maybe a little light. kind of conservative with the weight. feeling out the atmosphere a bit.
met-con
3 rounds
run 400m
30 box jumps 24" box
30 kettlebell swings 53#
16:20
this was great. the box jumps slowed me down a bit and the humidity took its toll into the 3rd round but felt pretty good all things considered. thats the heaviest bell i have swung and got it moving and felt good.
had a blast meeting everybody at the box. Steve was super nice and gave me some killer tips!
so, i may have found a box to work at. we'll see. gotta work out the scheduling.
woohoo!!
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