5 rounds
3 OHS 65
6 FSq
9 BSq
12 Box jumps 24" box
Did three rounds. 24" box jumps still a bit intimidating. But I did then and only missed one rep. We had a cap of 15 minutes. Jeff said to "start with the 24" box".
Last time I did all five rounds in 14:56 using a 20" inch box. This workout intended for 36" tires.
Tuesday, July 29, 2008
Sunday, July 27, 2008
Wednesday, July 23, 2008
Monday, July 21, 2008
Monday, Sprints/FrontSquats and CrossPit
With GD’s 6:00pm class:
7 Rounds
run to the end of the building, sprint back
7 95# Front Squats (all sets unbroken - last set with GD and Logan coaching me not to look up.)
18:55
hmmm how did that happen. My Nike magic slippers must be working.
20 HSPU (knees on stack of mats ??")
CrossPit: Strking and Grappling work. Then
3 rounds
10 squats
sprint 240m
10 squats
Partner punches bag while you do the above for all three rounds.
Time about 13? min with Mark having to cut short his squat/run combo due to running out of time.
7 Rounds
run to the end of the building, sprint back
7 95# Front Squats (all sets unbroken - last set with GD and Logan coaching me not to look up.)
18:55
hmmm how did that happen. My Nike magic slippers must be working.
20 HSPU (knees on stack of mats ??")
CrossPit: Strking and Grappling work. Then
3 rounds
10 squats
sprint 240m
10 squats
Partner punches bag while you do the above for all three rounds.
Time about 13? min with Mark having to cut short his squat/run combo due to running out of time.
Thursday, July 17, 2008
6:30 @ Brand X
AMRAP in 20 min
15 pushups
12 ring dips (round one, full ring dips...second and third roundjumping with negatives)
9 push press 85#
Surprisingly the ring dips were the kicker. After the first round I was at 7 minutes, but I could not get a ring dip in second dip. Jeff said to do negatives.
Got to meet AxelBear (http://carpeferrum.blogspot.com) of our forum and he is really nice guy hopefully get to see him again tomorrow for our brand x dinner?
AMRAP in 20 min
15 pushups
12 ring dips (round one, full ring dips...second and third roundjumping with negatives)
9 push press 85#
Surprisingly the ring dips were the kicker. After the first round I was at 7 minutes, but I could not get a ring dip in second dip. Jeff said to do negatives.
Got to meet AxelBear (http://carpeferrum.blogspot.com) of our forum and he is really nice guy hopefully get to see him again tomorrow for our brand x dinner?
Wednesday, July 16, 2008
Wednesday - Denise 21:14
‘Denise’ in 6pm with Big D
3 rounds
19 pull ups
60 squats
48 kb swings 35 #
21:14
(I think)
3 rounds
19 pull ups
60 squats
48 kb swings 35 #
21:14
(I think)
Monday, July 14, 2008
Monday - Runs/Squats;CrossPit
I don’t believe I’ve done this one before.
4 rounds
run 400m
50 squats
17:35
Not entirely unhappy with this.
Then crosspit workout was
5 rounds
1 minute sprawls, push ups and squats
1 minute R+L punch + R Round Kick
Horrid.
4 rounds
run 400m
50 squats
17:35
Not entirely unhappy with this.
Then crosspit workout was
5 rounds
1 minute sprawls, push ups and squats
1 minute R+L punch + R Round Kick
Horrid.
Sunday, July 13, 2008
Today's a rest day...so went out shopping for family stuff. It's been a week since the games and I think I'm recovered now. What a blowout day that was. Wednesday's workout was really hard to do...the running made my stomach hurt and the lift were painful!
Friday I just basically walked through it...I just did not have the energy. Saturday FELT bad but my performance was good I think....so monday should see at least a return of previous energy.
I'm sorta zoning...trying to be honest about it and man it really is a calorie restricted method when you get down to it. If I stick to 10 blocks that's less than 1000 calories a day. But it's effective when you implement anywhere between 70 and 100 percent accuracy in my experience.
Still got a target date to hit the Brand X picnic in my two piece suit.
Friday I just basically walked through it...I just did not have the energy. Saturday FELT bad but my performance was good I think....so monday should see at least a return of previous energy.
I'm sorta zoning...trying to be honest about it and man it really is a calorie restricted method when you get down to it. If I stick to 10 blocks that's less than 1000 calories a day. But it's effective when you implement anywhere between 70 and 100 percent accuracy in my experience.
Still got a target date to hit the Brand X picnic in my two piece suit.
Saturday, July 12, 2008
Saturday - Connor
‘Connor’
AMRAP in 20 Minutes
5 deadlifts
5 Hang power Cleans
5 Front squats
5 Push Press
5 Back Squats
I used 65# and did 8 rounds plus 5 deadlifts. I don’t think I’ve sweated so much in any workout ever to date. I kept dripping from my forehead on to the middle of the bar when I was doing deadlifts. Just AWFUL humidity and that was a “metcon” hahah well the way Cerberus and IBEATU@XFIT were doing it, it was.
AMRAP in 20 Minutes
5 deadlifts
5 Hang power Cleans
5 Front squats
5 Push Press
5 Back Squats
I used 65# and did 8 rounds plus 5 deadlifts. I don’t think I’ve sweated so much in any workout ever to date. I kept dripping from my forehead on to the middle of the bar when I was doing deadlifts. Just AWFUL humidity and that was a “metcon” hahah well the way Cerberus and IBEATU@XFIT were doing it, it was.
Friday - Connor's birthday workout
Buy in 34 HSPU (or until GD tells you are too slow and makes you stop, I think I did 17 with feet on 36 in stack of tires.)
AMRAP 17 minutes
17 box jumps (I did 20")
17 Hang power snatch (55#)
17 Push ups
Cash out 17 HSPU knees on 20" box.
I got in two rounds but that was not my best effort...box jumps daunting, and just not all in yesterday. Still recovering I think.
AMRAP 17 minutes
17 box jumps (I did 20")
17 Hang power snatch (55#)
17 Push ups
Cash out 17 HSPU knees on 20" box.
I got in two rounds but that was not my best effort...box jumps daunting, and just not all in yesterday. Still recovering I think.
Wednesday, July 09, 2008
Wednesday --Sprints/Push Jerks
7 rounds
Run to end of second building /about 150M
sprint back /about 150M
7 95# Push Jerks
27:47
Really tough. Broke the jerks 4/3 each set. Runs excruciatingly slow.
Tuesday, July 08, 2008
Saturday, July 5th. Crossfit Games
Briefly...here are my results for the Crossfit Games Workout:
Round 1: 09:00 am
21-15-9
65lb thrusters, chest to bar pullups
DNF 12:01- didn’t even finish first round. I couldn’t get my chest to the bar after the 8th counted rep. I pulled higher than ever but couldn’t get my chest in close enough. I’ll be working that...oh yeah.
Round 2: 1:00 pm
5 rounds for time
deadlift 185lb
10 burpees, chest and thighs to deck, full extension and clap overhead.
DNF 12:00- completed 4 full rounds of this and really happy about that. Never lifted that heavy of a deadlift for so many reps.
Round 3: 5:00 pm
750 meter trail run.
7:17 this is ok. I know I’m slow. And by the time 5pm rolled around I wasn’t even concerned about what my time might be. No chance of not completing it in 20 though. Estimated completion of 08:00 and so that is better than I hoped.
Total official time: 31:18
I'll try to write up something a bit more colorful tomorrow.
Round 1: 09:00 am
21-15-9
65lb thrusters, chest to bar pullups
DNF 12:01- didn’t even finish first round. I couldn’t get my chest to the bar after the 8th counted rep. I pulled higher than ever but couldn’t get my chest in close enough. I’ll be working that...oh yeah.
Round 2: 1:00 pm
5 rounds for time
deadlift 185lb
10 burpees, chest and thighs to deck, full extension and clap overhead.
DNF 12:00- completed 4 full rounds of this and really happy about that. Never lifted that heavy of a deadlift for so many reps.
Round 3: 5:00 pm
750 meter trail run.
7:17 this is ok. I know I’m slow. And by the time 5pm rolled around I wasn’t even concerned about what my time might be. No chance of not completing it in 20 though. Estimated completion of 08:00 and so that is better than I hoped.
Total official time: 31:18
I'll try to write up something a bit more colorful tomorrow.
Thursday, July 03, 2008
CF Games 2008
Off to the CrossFit Games
Events for Saturday...default order is my preferred order.
1)Fran
2)Deadlifts and burpees
3)Hill Run
Sundays event will be a surprise and starting times based on your placement in the overall time taken to perform the first three events.
Glad for the hill sprints at Brand X. 750m = 7 hill sprints...right?
Events for Saturday...default order is my preferred order.
1)Fran
2)Deadlifts and burpees
3)Hill Run
Sundays event will be a surprise and starting times based on your placement in the overall time taken to perform the first three events.
Glad for the hill sprints at Brand X. 750m = 7 hill sprints...right?
Wednesday - Hill Sprints and DB hang squat clean
Workout at 6pm...warmup 1 minute jump rope, 30 seconds squats....
4 rounds
1 hill sprint
15 db hang squat cleans 35# db (ie 1/2 body weight)
23:40
That was hard. Big thanks to Kempie and Julie (LRH) for coaching me through. Really really difficult.
I got the best ever sweat angel after assuming the position for about 10 minutes. As soon as Kempie gets it on the computer, I'll post it.
4 rounds
1 hill sprint
15 db hang squat cleans 35# db (ie 1/2 body weight)
23:40
That was hard. Big thanks to Kempie and Julie (LRH) for coaching me through. Really really difficult.
I got the best ever sweat angel after assuming the position for about 10 minutes. As soon as Kempie gets it on the computer, I'll post it.
Tuesday, July 01, 2008
Monday, 6/30
I: 6pm with Jeff
2 min OHS = 39 reps
Then rest max 5 minutes..I think it was about 3 minutes
50 burpees
rest up to 5 minutes - started after about 2 minutes
50 pull ups
14:01 for burpees and pull ups
II: CrossPit workout with Connor after working on a punching, takedown, kimura combo for 30 minutes.
2 rounds:
1 Minute each
punches
Partner takedowns/defense
sprawls
push ups
pull ups
(looks easy on paper)
Cool down was 5 minutes of submission grappling with partner, Bobbi.
2 min OHS = 39 reps
Then rest max 5 minutes..I think it was about 3 minutes
50 burpees
rest up to 5 minutes - started after about 2 minutes
50 pull ups
14:01 for burpees and pull ups
II: CrossPit workout with Connor after working on a punching, takedown, kimura combo for 30 minutes.
2 rounds:
1 Minute each
punches
Partner takedowns/defense
sprawls
push ups
pull ups
(looks easy on paper)
Cool down was 5 minutes of submission grappling with partner, Bobbi.
I believe I must have blacked out...
I missed an entire week of workouts there somwhere...
Saturday 6/28
2 rounds of
21 36 tire jump progressions
21 KB swings (53# for 1 round, 36# for the other)\
21 65# thrusters
21 Pull ups
34: somethign...hehe I will have to look it up.
Saturday 6/28
2 rounds of
21 36 tire jump progressions
21 KB swings (53# for 1 round, 36# for the other)\
21 65# thrusters
21 Pull ups
34: somethign...hehe I will have to look it up.
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