@Brand X
Michael
3 rounds
run 400m
50 Back extensions
50 sit ups
29:56
Runs were 960m
Friday, January 08, 2010
Thursday, January 07, 2010
Food 010610
2 Eggs,1c cherries, 2 pc Bacon, espresso
2 oz Chicken, 1 apple, almonds, espresso
2 oz Chicken, 2 salami sticks, almonds
1 rubios Mahi Mahi taco and small salad
2 Eggs, 1c pineapple, tbsp butter
Drank water through day.
salami stick info
2 oz Chicken, 1 apple, almonds, espresso
2 oz Chicken, 2 salami sticks, almonds
1 rubios Mahi Mahi taco and small salad
2 Eggs, 1c pineapple, tbsp butter
Drank water through day.
salami stick info
Wednesday, January 06, 2010
Tuesday, January 05, 2010
Tuesday, Pull ups and Thrusters
Workout at office Gym
Warmup
3 rounds
Double unders (2/3/5 minutes)
Squats x 20
Workout
3 rounds
15 thrusters 65#
15 pull ups (on cable machine, flat narrow bar, closer grip than normal)
13:09
Not unhappy with it as I have never been able to kip properly on it before and I got many sets of multiples and started with a damned good set of five, chin way over bar.
Set of 5 double unders with my buddy lee rope, but mostly sets of 3&4.
Warmup
3 rounds
Double unders (2/3/5 minutes)
Squats x 20
Workout
3 rounds
15 thrusters 65#
15 pull ups (on cable machine, flat narrow bar, closer grip than normal)
13:09
Not unhappy with it as I have never been able to kip properly on it before and I got many sets of multiples and started with a damned good set of five, chin way over bar.
Set of 5 double unders with my buddy lee rope, but mostly sets of 3&4.
Saturday, January 02, 2010
saturday - Cindy 11 rounds
Cindy 11 rounds
with single kipped pull ups. Need grip tape on bar or hands. Too slippery.
with single kipped pull ups. Need grip tape on bar or hands. Too slippery.
Friday, January 01, 2010
Thursday, Half Angie 15:01
50 pullups, 6:57:03
(- :59 but not a good comparison with previous pull ups)
50 pushups 4:53:08 (-:50)
50 squats 1:49:03 (-:14)
50 sit ups 1:19:03 (-:31)
Previous:
Pull ups 07:56.27
Push ups 05:43.17
Sit ups 02:03.25
Squats 01:50.44
Total 17:33.15
(- :59 but not a good comparison with previous pull ups)
50 pushups 4:53:08 (-:50)
50 squats 1:49:03 (-:14)
50 sit ups 1:19:03 (-:31)
Previous:
Pull ups 07:56.27
Push ups 05:43.17
Sit ups 02:03.25
Squats 01:50.44
Total 17:33.15
Monday, December 28, 2009
Saturday, December 26, 2009
Before and After Christmas workouts
Thursday:
3 rounds
20 doubleunders
30 20# KB snatches
50 squats
17:15
Saturday:
100 burpees - 45 degrees outside
14:50
(Best time 14:38)
3 rounds
20 doubleunders
30 20# KB snatches
50 squats
17:15
Saturday:
100 burpees - 45 degrees outside
14:50
(Best time 14:38)
Monday, December 21, 2009
Sunday, December 20, 2009
Saturday, December 19, 2009
Saturday - Annie
Annie with B LEE rope... 20:15. No more than two DU in a row. I'll get better.
50-40-30-20-10
Double Unders
Sit ups
50-40-30-20-10
Double Unders
Sit ups
Friday, December 18, 2009
Tuesday, December 08, 2009
Row 5K PR 22:36.
Rowed 5K in 22:36
Broke my Previous PR by 30 seconds. I will break 22. IF. IT. KILLS. ME.
Correction: My PR is by about 30 seconds, not a minute as I first thought. However, the PR of 23:07 was in July and my time for this last week was 24:23.
Broke my Previous PR by 30 seconds. I will break 22. IF. IT. KILLS. ME.
Correction: My PR is by about 30 seconds, not a minute as I first thought. However, the PR of 23:07 was in July and my time for this last week was 24:23.
Sunday, December 06, 2009
Saturday - LumberJack 20 fundraiser.
Lumberjack 20 Memorial Workout as a partner workout at Brand X.
20 Deadlifts (165lb)
Run 400m
20 KB swings (16kg/35lb)
Run 400m
20 OH Squats (65lb)
Run 400m
20 Burpees
Run 400m
20 Pullups
Run 400m
20 Box steps (24”)
Run 400m
20Power Cleans 30lb dbs
Run 400m
40:52, with Alison as my partner. She smoked me in the runs and burpees! I probably slowed her down overall. We used lower weight than RX'd.
20 Deadlifts (165lb)
Run 400m
20 KB swings (16kg/35lb)
Run 400m
20 OH Squats (65lb)
Run 400m
20 Burpees
Run 400m
20 Pullups
Run 400m
20 Box steps (24”)
Run 400m
20Power Cleans 30lb dbs
Run 400m
40:52, with Alison as my partner. She smoked me in the runs and burpees! I probably slowed her down overall. We used lower weight than RX'd.
Saturday, December 05, 2009
Friday - Row 1K, 21-15-9 Back ext, Situps
Row 1000 meters
Then three rounds, 21, 15, and 9 reps of:
GHD Situps
Back Extensions
Post time to comments.
10:10 but with reg sit ups.
Then three rounds, 21, 15, and 9 reps of:
GHD Situps
Back Extensions
Post time to comments.
10:10 but with reg sit ups.
Wednesday, December 02, 2009
Wednesday Front Squats
Ring dips - six 1-2-3 catch up for some challenge I only know about via Fiona Muxlow's facebook status.
Front Squat 3-3-3-3-3
# 95, 115, 125, 135, 145
145 was difficult. I refused to fail, mostly because if I couldn't stand up I wouldn't be able to rack the bar and dropping it is not an option within earshot of my mother.
Front Squat 3-3-3-3-3
# 95, 115, 125, 135, 145
145 was difficult. I refused to fail, mostly because if I couldn't stand up I wouldn't be able to rack the bar and dropping it is not an option within earshot of my mother.
Tuesday, December 01, 2009
Row 5K - 24:23 and some rowing mechanics rambling.
Ok so I'm getting slower on this, which pisses me off. Because it's still a metcon hell.
However, I think playing around with my mechanics is starting to teach me something: There are no gains to be made up in increasing power output through the legs on this sombitch. They appear mostly to be made in stroke length and arm pull explosiveness.
Maybe this is obvious to some of you but I have very short legs so they somewhat limit my stroke range of motion. I thought by getting more explosive hip extension (ie not collapsing all the way into knees at the bottom) I could get more power output. Which I did but this has not improved my times.
During the first 3.5k I was getting 40-43 s/m (which really I am not sure what that means, just that when I work harder, it goes up.) because on my last attempt at this, the 48 s/m number seemed a wasted effort. The 500M pace was around 2:30. This of course didn't translate to a faster row.
(Epiphany - S/M = strokes per minute.)
On the last 1500M of this row, I let my hip and knee angles collapse and didn't try to get power out of the extension, rather I leaned a bit forward so that my feet were forced to come up of the heel to the toe, and I got a bit longer arm pull which brough my 500M pace to about 2:15-2:20. My strokes per minute still hovered around 40.
I am going to repeat the 5K row next week, I think to test this again. I know I can row it in 22:00. I just know it.
However, I think playing around with my mechanics is starting to teach me something: There are no gains to be made up in increasing power output through the legs on this sombitch. They appear mostly to be made in stroke length and arm pull explosiveness.
Maybe this is obvious to some of you but I have very short legs so they somewhat limit my stroke range of motion. I thought by getting more explosive hip extension (ie not collapsing all the way into knees at the bottom) I could get more power output. Which I did but this has not improved my times.
During the first 3.5k I was getting 40-43 s/m (which really I am not sure what that means, just that when I work harder, it goes up.) because on my last attempt at this, the 48 s/m number seemed a wasted effort. The 500M pace was around 2:30. This of course didn't translate to a faster row.
(Epiphany - S/M = strokes per minute.)
On the last 1500M of this row, I let my hip and knee angles collapse and didn't try to get power out of the extension, rather I leaned a bit forward so that my feet were forced to come up of the heel to the toe, and I got a bit longer arm pull which brough my 500M pace to about 2:15-2:20. My strokes per minute still hovered around 40.
I am going to repeat the 5K row next week, I think to test this again. I know I can row it in 22:00. I just know it.
Sunday, November 29, 2009
Saturday, Brand X workout.
Got in late so while the first group of victi...I mean athletes did the workout below I did the buy in:
Buy in:
Jumprope
side to side jumps
plank hold
Then I worked out in the second group.
Workout: 15 minute cap to complete the following.
15 thrusters (pack, women 65#)
5 rounds of cindy
10 thrusters
4 rounds of cindy
5 thrusters
3 rounds of cindy.
(1 round of cindy = 5 pull ups, 10 push ups, 15 squats)
I got through to the second set of cindy rounds but completed only 1 round of it I think...plus 5 pull ups and 6 push ups.)
When you think about it my record for RX'd cindy is 12 rounds... so doing 6 rounds plus 25 thrusters isn't horrible.
Buy in:
Jumprope
side to side jumps
plank hold
Then I worked out in the second group.
Workout: 15 minute cap to complete the following.
15 thrusters (pack, women 65#)
5 rounds of cindy
10 thrusters
4 rounds of cindy
5 thrusters
3 rounds of cindy.
(1 round of cindy = 5 pull ups, 10 push ups, 15 squats)
I got through to the second set of cindy rounds but completed only 1 round of it I think...plus 5 pull ups and 6 push ups.)
When you think about it my record for RX'd cindy is 12 rounds... so doing 6 rounds plus 25 thrusters isn't horrible.
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