Complete as many rounds as possible in 20 minutes of:
25 Burpees
Body weight back squat, 15 reps
135# back squats
2 rounds plus 25 burpees and 10 back squats.
135 was pushing it but I did painful sets of 5 for most of the time. BW is 155 today.
Tuesday, November 24, 2009
Sunday, November 22, 2009
Sunday - 21-15-9 Push Jerks, KB Swings, Burpees
Shoulda done today’s workout but I made one up at home that sounded awful:
21-15-9
Push Jerk 65#
KB swings 37# (approx 1 pood)
Burpees.
All the Jerks and swings were unbroken…the Burpees were horrible.
12:17
21-15-9
Push Jerk 65#
KB swings 37# (approx 1 pood)
Burpees.
All the Jerks and swings were unbroken…the Burpees were horrible.
12:17
Thursday - Row 1k, 50 Power Snatch (45#), 30 pushups
Thursday -
Row 1k
50 Power Snatch (45#)
30 pushups
13:42
32 snatches unbroken!
I did this with single arm db snatch (32.5 lbs in about 15 minutes last time)
Row 1k
50 Power Snatch (45#)
30 pushups
13:42
32 snatches unbroken!
I did this with single arm db snatch (32.5 lbs in about 15 minutes last time)
Wednesday, November 18, 2009
Monday - Grace Scaled.
ince my last time with Grace was over 9 minutes (deconditioned or poorly motivated, not sure which) I scaled down this time:
clean & jerk 75# x 30 reps
5:45
10,5,5,5,5,7,3
My best time with 95# is 6:44. I wanted under 5 with this weight. One more time should do it.
clean & jerk 75# x 30 reps
5:45
10,5,5,5,5,7,3
My best time with 95# is 6:44. I wanted under 5 with this weight. One more time should do it.
Monday, November 16, 2009
Friday, Run 400m, 50 Squats (4 rounds)
@BrandX
4 rounds
Run 400M
50 Squats
18:30
Happy with that.
My fastest time is 17:35 at brand x. I can get back there.
4 rounds
Run 400M
50 Squats
18:30
Happy with that.
My fastest time is 17:35 at brand x. I can get back there.
Tuesday, November 10, 2009
Tuesday, Deadlifts and Bench Press
Deadlifts
5x135,
5x185,
3x195 ,
2x200(f 3rd rep).
1x200.
5x135 (felt light, but thumbnails too long for hook grip.
Bench Press
10x65
5x75
5x85
5x95
yelled "Don't touch it!" to girlfriend spotting me on last set. She said, I get nervous! I said, if it starts to go DOWN you can touch it.
Maybe 5x95 is a PR my 3 rep MAX is 105.
5x135,
5x185,
3x195 ,
2x200(f 3rd rep).
1x200.
5x135 (felt light, but thumbnails too long for hook grip.
Bench Press
10x65
5x75
5x85
5x95
yelled "Don't touch it!" to girlfriend spotting me on last set. She said, I get nervous! I said, if it starts to go DOWN you can touch it.
Maybe 5x95 is a PR my 3 rep MAX is 105.
Sunday, November 08, 2009
Sunday, Workout at Home - AMRAP Power Snatch/Push ups
WOD from Friday, November 6, 2009
Complete as many rounds in 20 minutes as you can of:
65 pound Power snatch, 12 reps
10 Push-ups
Post rounds completed to comments.
Compare to 070109.
I scaled it to 45#, assuming Coach Garddawg would want me to go fast and not be pigheaded.
Got 8 rounds, 12 power snatch + 5 push ups. Checked stopwatch at 19:58 so guessing I would not have gotten 5 more push ups in that time.
Complete as many rounds in 20 minutes as you can of:
65 pound Power snatch, 12 reps
10 Push-ups
Post rounds completed to comments.
Compare to 070109.
I scaled it to 45#, assuming Coach Garddawg would want me to go fast and not be pigheaded.
Got 8 rounds, 12 power snatch + 5 push ups. Checked stopwatch at 19:58 so guessing I would not have gotten 5 more push ups in that time.
Thursday, November 05, 2009
Wednesday, November 04, 2009
Wednesday - Snatch OHS Run
Three rounds for time of:
65 pound Snatch, 3 reps
65 pound Overhead squat, 15 reps
Run 400 meters
18:39
should have scaled down to 55 maybe. Horrid.
65 pound Snatch, 3 reps
65 pound Overhead squat, 15 reps
Run 400 meters
18:39
should have scaled down to 55 maybe. Horrid.
Tuesday, November 03, 2009
Monday, 11/2 Annie PR 17:46
I did Annie at work gym last night.
50-40-30-20-10
Double Unders
Sit ups
I was really happy with my muscles remembering how to do multiple d/u. I did mostly sets of 4 or 5 but I got a set of 11, and a couple of 8 & 9s. Didn’t have an abmat, so used a fold up mat with my back on the mat and my behind and feet on the floor. Seems to have kept me from getting the dreaded “monkey butt.”
Was very happy when I finished to find my time at 17:46. A PR even better than when I was working out 5 days a week. I hurt today. Abs and hamstrings.
50-40-30-20-10
Double Unders
Sit ups
I was really happy with my muscles remembering how to do multiple d/u. I did mostly sets of 4 or 5 but I got a set of 11, and a couple of 8 & 9s. Didn’t have an abmat, so used a fold up mat with my back on the mat and my behind and feet on the floor. Seems to have kept me from getting the dreaded “monkey butt.”
Was very happy when I finished to find my time at 17:46. A PR even better than when I was working out 5 days a week. I hurt today. Abs and hamstrings.
Friday, October 30, 2009
Thursday - Row 2k 9:17
1 second faster than last time.
Nowhere near my 2006 ? time of 8:52...
Had intended to do Annie, but got to gym after 6pm and the jumpropes were locked up for the night.
Nowhere near my 2006 ? time of 8:52...
Had intended to do Annie, but got to gym after 6pm and the jumpropes were locked up for the night.
Wednesday, October 28, 2009
Wednesday - Backquats 5x145
Back Squats 5-5-5-5-5
Warm ups
75,85
Work sets
95-115-125-130-145 (PR)
edit: the last set was bar (45)+ 2x25 + 4x10 + 2x5 = 145, right?
Warm ups
75,85
Work sets
95-115-125-130-145 (PR)
edit: the last set was bar (45)+ 2x25 + 4x10 + 2x5 = 145, right?
Friday, October 23, 2009
Friday Jackie
Been off my workouts due to back pain that seems to be from nothing.
Today had to do a workout to break the monotony!
Jackie as rx’d. Non-gender adjusted RX’d.
Row 1000M
50 thrusters 45#
30 pull ups (Flat pullup grip on cable machine)
15:00
Today had to do a workout to break the monotony!
Jackie as rx’d. Non-gender adjusted RX’d.
Row 1000M
50 thrusters 45#
30 pull ups (Flat pullup grip on cable machine)
15:00
Friday, October 16, 2009
Griff 800 m run 400
Griff
800 m run
400 m run backwards
800 m run
400 m run backwards
800 m run
400 m run backwards
800 m run
400 m run backwards
23:25 with Bradley
Last recorded 21:20
Frustrated
My current schedule:
0630: wake up
0700-0715: get in car
0715-0800: coffeeshop in town
0800-0915: drive
0915-1230: work
1220-1300: eat
1300-1800: work
1800-1900: drive
1900-2000: dinner (pick up or cook)
2000-2100: decompress
2100-2200: bedtime routine for boy
2200-2230: shower
2230-2300: some chore while watching tv
2330-0030: bedtime routine for laura
Clearly this is not optimal.
I have to be in office at 9am and reuired to stay til 6pm.
I don't have a good place to work out at home becuase my spaces have been appropriated by storage, and I can't stay in Ramona til the 830 Brand X class is over or it will 9:30 or later when I get to work. I can't get to bed earlier, and I won't wake up to go to BX at 0600 or 0630.
Also I won't give up coffee shop because I don't have an alternative social time anymore.
I could skip lunch to workout but that is difficult unless I go at a light time.
Maybe I will take my lunch at 2pm and workout. It's not as nice as being able to go to the gym at 530 (which was nixed by boss) and leave for home and be there by seven.
0630: wake up
0700-0715: get in car
0715-0800: coffeeshop in town
0800-0915: drive
0915-1230: work
1220-1300: eat
1300-1800: work
1800-1900: drive
1900-2000: dinner (pick up or cook)
2000-2100: decompress
2100-2200: bedtime routine for boy
2200-2230: shower
2230-2300: some chore while watching tv
2330-0030: bedtime routine for laura
Clearly this is not optimal.
I have to be in office at 9am and reuired to stay til 6pm.
I don't have a good place to work out at home becuase my spaces have been appropriated by storage, and I can't stay in Ramona til the 830 Brand X class is over or it will 9:30 or later when I get to work. I can't get to bed earlier, and I won't wake up to go to BX at 0600 or 0630.
Also I won't give up coffee shop because I don't have an alternative social time anymore.
I could skip lunch to workout but that is difficult unless I go at a light time.
Maybe I will take my lunch at 2pm and workout. It's not as nice as being able to go to the gym at 530 (which was nixed by boss) and leave for home and be there by seven.
Tuesday, October 13, 2009
Tuesday, Box Steps and Push Press
At home…remind me never to use my iPod for timing a workout using lap meter at same time as using for music.
5 rounds
25 box step ups to bench
25 push press 55#
Hit the stop button instead of lap button at end of lap two and didn’t notice til end of round three it was stopped.
Total for rounds 1,2,4,5 12:04, so evenly completed at about 3 min per round so about 15 if you add 3 min for round 3.
Thursday, October 08, 2009
Thursday
SDPD DTAC obstacles.
30 pull ups, flat bars
Climb walls 4', 5', 6'.
Did 6' wall 3 times then
Stair runs 5 x 63 steps each way
Climb 6 wall again
Traverse monkey bars.
Fun.
30 pull ups, flat bars
Climb walls 4', 5', 6'.
Did 6' wall 3 times then
Stair runs 5 x 63 steps each way
Climb 6 wall again
Traverse monkey bars.
Fun.
Wednesday: An old couplet of my invention
I need to do the strength days but I decided to do this old “metcon”’ of mine:
21-15-9
Thrusters 65#
Push ups
The first time I did this couplet, it took me 20:39. The second time it took me 9:57 a year later, and todayit took me about8:30 but the time is an estimate because I stopped the timer before I realized I had 9 more push ups to do! CURSES!
I did the first 21 thrusters in 1:59. 16/5
21 push ups, 15 thrusters, 15 push ups, 9 thrusters in 6:44.
9 push ups done after the timer. grrrr.
I have to do it again now.
21-15-9
Thrusters 65#
Push ups
The first time I did this couplet, it took me 20:39. The second time it took me 9:57 a year later, and todayit took me about8:30 but the time is an estimate because I stopped the timer before I realized I had 9 more push ups to do! CURSES!
I did the first 21 thrusters in 1:59. 16/5
21 push ups, 15 thrusters, 15 push ups, 9 thrusters in 6:44.
9 push ups done after the timer. grrrr.
I have to do it again now.
Tuesday, October 06, 2009
Monday - Thruster/HPC/SDHP
Did a WOD from a week or so ago in my work gym:
Complete as many rounds as possible 20 minutes of:
65 pound Thruster, 5 reps
65 pound Hang Powercleans, 7 reps
65 pound Sumo Deadlift High-pull, 10 reps
6 rounds + 5 thrusters (Exactly the same as last time)
At about 5 minutes in, some woman actually lay down with her head off the end of the bench press bench (the one you can’t move because it’s bolted to the floor) to do dumbbell exercises about 8 inches from where my bar was traveling from ground to chin 60 times during SDHP. I told her not to worry it would help me make sure I kept a very narrow path of bar travel.
Complete as many rounds as possible 20 minutes of:
65 pound Thruster, 5 reps
65 pound Hang Powercleans, 7 reps
65 pound Sumo Deadlift High-pull, 10 reps
6 rounds + 5 thrusters (Exactly the same as last time)
At about 5 minutes in, some woman actually lay down with her head off the end of the bench press bench (the one you can’t move because it’s bolted to the floor) to do dumbbell exercises about 8 inches from where my bar was traveling from ground to chin 60 times during SDHP. I told her not to worry it would help me make sure I kept a very narrow path of bar travel.
Friday @ BX, Oct 2 - Run a Mile
Ran a mile 10:42 (door to door, big loop mile around BX block)
Thruster singles, 85, 95, 105
Sprints
Thruster singles, 85, 95, 105
Sprints
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