Row 5k
Well, didn't have access to a rower so ran a 5k. Have really done no intensity with the exception of some short sand dune sprinting. Also, been eating all kinds of stuff during the holidays. So didn't expect much. But to my surprise, ran a new PR! CrossFit works!!! Should've warmed up before I started however. Might have gotten an even better time.
21:27
Mile splits:
6:39
7:00
7:06
Sunday, December 27, 2009
Saturday, December 26, 2009
12/26 WOD
Bench Press 1-10-1-20-1-30 reps
Well, didn't have access to a bench press for this so instead did weighted pushups.
1RM - daughter and niece on my back ~110#
10 reps - daughter on my back ~52#
1RM - same as above
20 reps - nephew on my back ~42#
1RM - same as above
30 reps - unweighted (probably should've put the 20# vest on)
So not exactly as prescribed, but a good workout still. The kids had fun too!
Well, didn't have access to a bench press for this so instead did weighted pushups.
1RM - daughter and niece on my back ~110#
10 reps - daughter on my back ~52#
1RM - same as above
20 reps - nephew on my back ~42#
1RM - same as above
30 reps - unweighted (probably should've put the 20# vest on)
So not exactly as prescribed, but a good workout still. The kids had fun too!
Friday, December 25, 2009
12/25 WOD
Did more moving heavy rocks at the beach and sand dune sprints. Mixed in some jumps onto some pretty high rocks too. Good fun!
Thursday, December 24, 2009
12/24 WOD
Well, away from the gym for the holidays so did a pseudo-workout at the beach:
- Lift heavy rocks and move while on uneven surfaces (bigger rocks) - heavy lifting
- Run sand dune 6x racing the kids - metcon
- Stack rocks to form a tower - precision
Not exactly he longest workout, but definitely work. No warmup to boot, simulating real world stuff. My tower was massive compared to the others (and actually presented a hazard if one got too close and the thing collapsed).
Happy holidays!!!
- Lift heavy rocks and move while on uneven surfaces (bigger rocks) - heavy lifting
- Run sand dune 6x racing the kids - metcon
- Stack rocks to form a tower - precision
Not exactly he longest workout, but definitely work. No warmup to boot, simulating real world stuff. My tower was massive compared to the others (and actually presented a hazard if one got too close and the thing collapsed).
Happy holidays!!!
Wednesday, December 23, 2009
12/23 WOD
Front Squat 1-10-1-20-1-30 reps
Post total load (add up all six barbell loads)
Okay, wasn't sure where to start here, but wished I had gone heavier for my 1RM lift.
208-132-208-88-208-64
Total 908
The third 208 was no problem even after the 20 rep set. Probably could've moved it up to 225. Next time...
Post total load (add up all six barbell loads)
Okay, wasn't sure where to start here, but wished I had gone heavier for my 1RM lift.
208-132-208-88-208-64
Total 908
The third 208 was no problem even after the 20 rep set. Probably could've moved it up to 225. Next time...
Sunday, December 20, 2009
12/20 WOD
Three rounds for time of:
15 foot rope climb, 5 ascents
21 Ring dips
50 Squats
I've got a 12' rope in the garage, so started from the seated position. I did not use my feet to help me climb so it was all arms (I don't know how to use my feet). The only other modification I did to this was to use gloves, as my 1.5" manila rope just destroys my hands. Could've used tape I suppose but I'm not going to go all elitist and say that it was any less because of the gloves. My hands were still toast and it was quite a grip test. You know it is rough when one looks forward to the ring dip station... :) My descents were initially controlled but as this WOD progressed it was don't kill yourself on the way down. Rope burn city sans gloves.
Everything else as RX'd. 27:44
15 foot rope climb, 5 ascents
21 Ring dips
50 Squats
I've got a 12' rope in the garage, so started from the seated position. I did not use my feet to help me climb so it was all arms (I don't know how to use my feet). The only other modification I did to this was to use gloves, as my 1.5" manila rope just destroys my hands. Could've used tape I suppose but I'm not going to go all elitist and say that it was any less because of the gloves. My hands were still toast and it was quite a grip test. You know it is rough when one looks forward to the ring dip station... :) My descents were initially controlled but as this WOD progressed it was don't kill yourself on the way down. Rope burn city sans gloves.
Everything else as RX'd. 27:44
Saturday, December 19, 2009
12/19 WOD
Squat clean 1-1-1-1-1-1-1 reps
Well, I missed this on Thursday and really wanted to do it. Since we were out later than usual and I ate pretty late I figured a non-metcon would be a good thing. This was fun, good pushing the limits. The form needs some work but overall I'm happy with moving that much weight at a 158 body weight.
134-154-164-174-183-193F-188F
Thank goodness for the bumper plates - bailed hard on the last two.
For future reference - CFWUx2, 6x42.5, 1x112
Well, I missed this on Thursday and really wanted to do it. Since we were out later than usual and I ate pretty late I figured a non-metcon would be a good thing. This was fun, good pushing the limits. The form needs some work but overall I'm happy with moving that much weight at a 158 body weight.
134-154-164-174-183-193F-188F
Thank goodness for the bumper plates - bailed hard on the last two.
For future reference - CFWUx2, 6x42.5, 1x112
Wednesday, December 16, 2009
12/16 WOD
For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.
Well this was a crazy one. I was able to do all the pullups in strict form (multiple sets of course). The handstand pushups were with my squat rack assist. Still working on the overhead strength.
20:45
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.
Well this was a crazy one. I was able to do all the pullups in strict form (multiple sets of course). The handstand pushups were with my squat rack assist. Still working on the overhead strength.
20:45
Tuesday, December 15, 2009
12/15 WOD
Back Squat 3-3-3-3-3 reps
Well, took some more time off, battling some allergies which were making me feel very tired. I think I've got it taken care of now so can focus again on training.
Oddly enough, haven't done this workout before but need to do it more to bump up my squat number. I think my max squat is 264 so that is pretty weak in comparison to my deadlift (374). BW about 158.
Wasn't sure where to start so started pretty light - too light so I did a 6th set.
156 - 176 - 196 - 216 - 231 - 241
Probably could've gone even a little heavier - maybe 10 more pounds, but probably more like 5. Anyhow, happy with the last two sets and I'll use those as reference points for the future. According to some of the max rep calculators, I was either a little short of what I should be at or right at where I should be at with a 1RM of 264. Next time I will plan a little better.
Well, took some more time off, battling some allergies which were making me feel very tired. I think I've got it taken care of now so can focus again on training.
Oddly enough, haven't done this workout before but need to do it more to bump up my squat number. I think my max squat is 264 so that is pretty weak in comparison to my deadlift (374). BW about 158.
Wasn't sure where to start so started pretty light - too light so I did a 6th set.
156 - 176 - 196 - 216 - 231 - 241
Probably could've gone even a little heavier - maybe 10 more pounds, but probably more like 5. Anyhow, happy with the last two sets and I'll use those as reference points for the future. According to some of the max rep calculators, I was either a little short of what I should be at or right at where I should be at with a 1RM of 264. Next time I will plan a little better.
Friday, December 11, 2009
12/11 WOD
Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups
Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings - one pair hung app. 8' off the ground and the second 4" off the ground.
Well, this was an interesting one. I have two sets of rings, however the high rings don't allow me to lower with a straight body - a wall and a built in desk get in the way. No big deal as I couldn't do it anyhow. Those were tough.
The ring pushups weren't so bad - all unbroken sets until the last one where I did 10 then 5. Some interesting core training. Clearly need work there.
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups
Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings - one pair hung app. 8' off the ground and the second 4" off the ground.
Well, this was an interesting one. I have two sets of rings, however the high rings don't allow me to lower with a straight body - a wall and a built in desk get in the way. No big deal as I couldn't do it anyhow. Those were tough.
The ring pushups weren't so bad - all unbroken sets until the last one where I did 10 then 5. Some interesting core training. Clearly need work there.
Wednesday, December 9, 2009
12/9 WOD
Run 5K
Well my running is sucking big time right now. Did the treadmill, too soft to run outside in sub-40 degree weather.
25:03
Well my running is sucking big time right now. Did the treadmill, too soft to run outside in sub-40 degree weather.
25:03
Tuesday, December 8, 2009
12/8 WOD
For time:
Run 800 meters
30 Hip/Back Extensions
30 GHD Sit-ups
30 Hip Extensions
30 Knees to Elbows
30 Back Extensions
30 AbMat Sit-ups
Holy crap who created this workout?! So evil slapping that 800m at the start. I overcooked myself on that (haven't run in awhile) and was struggle-llling (in drunken Joe Namath voice) doing the rest. Lots of partial sets. Fortunately the timer I'm beta testing crapped out on me so I couldn't see how pathetic my time was. I'm sure easily over 20 mins. Did it as RX'd though. Dang cold tonight too - 48 in the garage.
Run 800 meters
30 Hip/Back Extensions
30 GHD Sit-ups
30 Hip Extensions
30 Knees to Elbows
30 Back Extensions
30 AbMat Sit-ups
Holy crap who created this workout?! So evil slapping that 800m at the start. I overcooked myself on that (haven't run in awhile) and was struggle-llling (in drunken Joe Namath voice) doing the rest. Lots of partial sets. Fortunately the timer I'm beta testing crapped out on me so I couldn't see how pathetic my time was. I'm sure easily over 20 mins. Did it as RX'd though. Dang cold tonight too - 48 in the garage.
Monday, December 7, 2009
12/7 WOD
Split Jerk 1-1-1-1-1-1-1 reps
Well, never fails that when I take a little time off I come back to a max rep day. Haven't done this before max rep so wasn't sure where to start. Did pretty good I think for my bodyweight (158):
122 - 142 - 152 - 162 - 172 - 182(F) - 176
Will start off heavier next time.
Well, never fails that when I take a little time off I come back to a max rep day. Haven't done this before max rep so wasn't sure where to start. Did pretty good I think for my bodyweight (158):
122 - 142 - 152 - 162 - 172 - 182(F) - 176
Will start off heavier next time.
Friday, December 4, 2009
12/4 WOD
Row 1000 meters
Then three rounds, 21, 15, and 9 reps of:
GHD Situps
Back Extensions
Well, took some time off after Linda (again). Worked out that way since I was traveling on business. Allergies were acting up too so decided not to push it.
This one looked pretty decent until I saw the 3 rounds. Not sure why I think it will ever be just one round of anything.
Did the 1000m, then one set of the 21-15-9 GHD/Back Extensions. 10:14. Checked the scaling afterwards and after a short break did 21-15-9 x2 of situps (anchored) and on the Abmat back extensions.
Then three rounds, 21, 15, and 9 reps of:
GHD Situps
Back Extensions
Well, took some time off after Linda (again). Worked out that way since I was traveling on business. Allergies were acting up too so decided not to push it.
This one looked pretty decent until I saw the 3 rounds. Not sure why I think it will ever be just one round of anything.
Did the 1000m, then one set of the 21-15-9 GHD/Back Extensions. 10:14. Checked the scaling afterwards and after a short break did 21-15-9 x2 of situps (anchored) and on the Abmat back extensions.
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