rest
no pm wod today either.
worked monday and did a double yesterday so taking today off.
plan is to hit the CFI 5pm tomorrow.
more rain. boo.
Wednesday, October 6, 2010
Tuesday 10-5 pm
CFI 5pm happy hour class
big crew. lotsa rx's on the board. get some!
warm up
run 800m
2 rounds
20 squats
20 kbs
10 hindu pushup
10 rollouts
front squat/l-sit
3rounds
5 front squats
30 sec l-sit
135
185
205
205 was heavy but from what i can see going thru my notes a pr. got all 5 . need to work on the depth a bit on the front squats.
l-sit were 30 sec torture sessions. arms shaking. guess these need a little work?
met-con
50 kbs
10 f.s.
40 kbs
8 f.s
30 kbs
6 f.s
20 kbs
4 f.s
10 kbs
2 f.s
155 on the front squat
55# on the bell
11:06 rx'd
hard as nails. first round of swings was unbroken. squats 5/5
second round of swings was 20/20 squats 4/4
swings were 10/10/10 squats 4/2
swings 20 squats 3/1
swings 10 squats 2
brutal.
would have loved to have gone at this unbroken. was loosing the bar off the front rack and had to reload. 155 for that many reps was a little heavy.
good to power thru though!
peace!
big crew. lotsa rx's on the board. get some!
warm up
run 800m
2 rounds
20 squats
20 kbs
10 hindu pushup
10 rollouts
front squat/l-sit
3rounds
5 front squats
30 sec l-sit
135
185
205
205 was heavy but from what i can see going thru my notes a pr. got all 5 . need to work on the depth a bit on the front squats.
l-sit were 30 sec torture sessions. arms shaking. guess these need a little work?
met-con
50 kbs
10 f.s.
40 kbs
8 f.s
30 kbs
6 f.s
20 kbs
4 f.s
10 kbs
2 f.s
155 on the front squat
55# on the bell
11:06 rx'd
hard as nails. first round of swings was unbroken. squats 5/5
second round of swings was 20/20 squats 4/4
swings were 10/10/10 squats 4/2
swings 20 squats 3/1
swings 10 squats 2
brutal.
would have loved to have gone at this unbroken. was loosing the bar off the front rack and had to reload. 155 for that many reps was a little heavy.
good to power thru though!
peace!
Tuesday, October 5, 2010
Tuesday 10-5
no pm wod at ignite yesterday. just couldn't make it happen. too much other stuff going on.
up and out into the morning chill again this am. actually kind of nice.
treadmill
run 1 mile
tempo run. warm up
8:30.
strength warm up
3 rounds
10 pullups
15 push ups
20 squats
kipping pullups, chest to deck push ups and fast squats
all rounds unbroken and done quickly. felt good.
CFE wod
3 rounds
run 5 minutes
rest 3
3x5 minute intervals
held a 6:40-6:30 pace thru all three. felt pretty good.
CFE actually called for 4 sets but i modified it to fit the time allowed.
good workout. really enjoy the interval running. like the longer runs as well but the intervals keep you really honest.
stretch
foam roll
yoga/plyo
rolled it out and stretched.
hitting up the 5pm today. going to be fun fun fun!
up and out into the morning chill again this am. actually kind of nice.
treadmill
run 1 mile
tempo run. warm up
8:30.
strength warm up
3 rounds
10 pullups
15 push ups
20 squats
kipping pullups, chest to deck push ups and fast squats
all rounds unbroken and done quickly. felt good.
CFE wod
3 rounds
run 5 minutes
rest 3
3x5 minute intervals
held a 6:40-6:30 pace thru all three. felt pretty good.
CFE actually called for 4 sets but i modified it to fit the time allowed.
good workout. really enjoy the interval running. like the longer runs as well but the intervals keep you really honest.
stretch
foam roll
yoga/plyo
rolled it out and stretched.
hitting up the 5pm today. going to be fun fun fun!
Monday, October 4, 2010
Monday 10-4
up and out into the chilly am. brrr. its was only high 40's low 50's but felt bitter. lol.
treadmill
20 minute tempo run
2.55 miles
nice pace for the first 5 minutes or so and then just kept creeping it up. good stuff.
felt good.
strength
modified cindy?
5 rounds
5 pullups
10 push ups
15 squats
5 rounds
5 pullups
10 push ups
15 decline situps
worked right thru this with no rest. felt pretty solid. pullups were good. pushups felt good considering how sore my left tri was last friday. squats ok. knees a little stiff this am. cold maybe? situps were a nice change.
stretch
foam roll
yoga/plyo
spent some time working out the kinks. good to get stretched and roll. should have rolled it out last night while i watched the game. oh well.
hoping to get to the 5pm workout at ignite!!
treadmill
20 minute tempo run
2.55 miles
nice pace for the first 5 minutes or so and then just kept creeping it up. good stuff.
felt good.
strength
modified cindy?
5 rounds
5 pullups
10 push ups
15 squats
5 rounds
5 pullups
10 push ups
15 decline situps
worked right thru this with no rest. felt pretty solid. pullups were good. pushups felt good considering how sore my left tri was last friday. squats ok. knees a little stiff this am. cold maybe? situps were a nice change.
stretch
foam roll
yoga/plyo
spent some time working out the kinks. good to get stretched and roll. should have rolled it out last night while i watched the game. oh well.
hoping to get to the 5pm workout at ignite!!
10-1/2 weekend wrap up
mellow weekend.
had to work Saturday am.
headed up to the folks for the the afternoon and dinner. all good there.
Sunday had intended to get in a run but between kids parties and errands that didn't happen.
oh well.
feeling good. getting close to day 30 on the paleo challenge and pretty sure i'm going to go for another 30.
peace
had to work Saturday am.
headed up to the folks for the the afternoon and dinner. all good there.
Sunday had intended to get in a run but between kids parties and errands that didn't happen.
oh well.
feeling good. getting close to day 30 on the paleo challenge and pretty sure i'm going to go for another 30.
peace
Friday, October 1, 2010
Friday 8-1
holy tropical storm.
yikes.
rain coming down in sheets didn't do anything for my motivation this am.
rolled over.
this week was not so super. oh well. combo of the weather and everything else thats going on putting a downer on the whole week.
no biggee.
yikes.
rain coming down in sheets didn't do anything for my motivation this am.
rolled over.
this week was not so super. oh well. combo of the weather and everything else thats going on putting a downer on the whole week.
no biggee.
Thursday 9-30 pm
hit up the Crossfit Ignite 5pm class.
warm up
run 800m
2 rounds of
20 squats
20 overhead squats
20 jumping pullups
10 hindu pushups
liking the new style warm up. really gets the motor running and more what i am used to doing on my own.
Squat
7x135 as a opened
5-5-5-5-5
165
195
215
245
255 (2)
only got 2 at 255. failed on rep 3 and decided to call it there.
felt pretty strong. good depth. worked in the cage so no fear of getting stuck in the bottom.
nice to see a little improvement here. happy to be doing real squats!! lol
met-con
5 rounds
10- 95# sumo deadlift high pull
10- knees to elbows
10- burpees
10:30
argh. little slow on this. the burpees slow me down i think. i pushed them out but had to take a few seconds before getting to the bar for the next round of sumos.
sumis weren't bad. first 3 rounds unbroken. 4 and 5 sets of 5. was able to kip the knees to elbows for most sets and powered thru them.
overall felt a little slow and not super powerful but a good time none the less for an rx'd asskicker.
home for dinner.
still rocking the paleo and think i may continue with it for a little while. we'll see.
peace
warm up
run 800m
2 rounds of
20 squats
20 overhead squats
20 jumping pullups
10 hindu pushups
liking the new style warm up. really gets the motor running and more what i am used to doing on my own.
Squat
7x135 as a opened
5-5-5-5-5
165
195
215
245
255 (2)
only got 2 at 255. failed on rep 3 and decided to call it there.
felt pretty strong. good depth. worked in the cage so no fear of getting stuck in the bottom.
nice to see a little improvement here. happy to be doing real squats!! lol
met-con
5 rounds
10- 95# sumo deadlift high pull
10- knees to elbows
10- burpees
10:30
argh. little slow on this. the burpees slow me down i think. i pushed them out but had to take a few seconds before getting to the bar for the next round of sumos.
sumis weren't bad. first 3 rounds unbroken. 4 and 5 sets of 5. was able to kip the knees to elbows for most sets and powered thru them.
overall felt a little slow and not super powerful but a good time none the less for an rx'd asskicker.
home for dinner.
still rocking the paleo and think i may continue with it for a little while. we'll see.
peace
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