Saturday December 20, 2008

830am class w/ Diane

Every 2:00 mark for 7 rounds:

• 7 pullups
• 10 kettlebell swings (53#)
• Gate run

10 rounds of Hollow Rock

• 10 sec on
• 10 sec off

Wednesday December 17, 2008

"Cake Walk"

As a team of 5, carry 135# overhead for a mile. 10 burpees whenever the bar changes hands.

34 minutes and change.

Monday December 15, 2008

6pm

Warmup with 5 rounds of:

• 45 double-unders
• hydrant run

---------------------------------------------

Kettlebell swings (53#) 30-25-20-15-10-5
Wall ball (20#) 5-10-15-20-25-30

11:25

Saturday December 13, 2008

Crossfit Total

With the end of the year approaching, it's good to take a personal inventory and set a benchmark to help figure out new goals. The CFT is a great snapshot of where you're at strengthwise. My CFT score went up a bit this year from 695 in April when I last tried this. Although each effort wasn't a PR, I matched one and was within 90% or more of the other two.

Squat - 265/285(97%)/295(FAIL)
Deadlift - 300/315/335 (100%)
Press - 145/155 (91%)/165(FAIL)

CFT: 775

Wednesday December 10, 2008

McFlurry

This was a memorial workout for a great CrossFit athlete, and from the sound of it, an all around great guy. We apparently did an 'enhanced' version that was originally suggested, but was later scaled back for the official workout. Ours was as follows:

400m run
21 power cleans (185#)
21 thrusters (50# dumbells)
21 pullups
400m run
15 power cleans
15 thrusters
15 pullups
400m run
9 power cleans
9 thrusters
9 pullups
400m run



I used 175# for the PC and 50# for the dumbells.
29:19

Tuesday December 9, 2008

1030 O-lift w/ Kevin and Angel

I practiced some snatch balances before doing today's prescribed lifts. It's the one lift I am guilty of letting enough time lapse between each time I perform the movement where I feel like I lose any skill progress I make in becoming comfortable landing under the weight. I need to attempt a few reps each work even if it's a light weight.

3x1 Snatch @ 80% - 135#
2x1 C&J @ 80% - 175#

Monday December 08, 2008

10 -> 1 Burpee Pullups
2 Clean and Jerk

15:37 (145#)

Saturday December 6, 2008

730 am w/ Kelly

Work up to 1 rep max floor press then go immediately into a set of max pullups. Multiply two scores for total.

Floor Press: 205
Pullups: 21

Total: 4305

Wednesday December 3, 2008

12pm w/ Carl

Previous PR single - 245

Front Squats
7-7-5-5-5-3-3-1
155, 155, 185, 185, 185, 225, 225 (FAIL rep 2), 255 (FAIL)

AMRAP in 5 min of:

• 10 double unders
• 10 situps

9.5 rounds complete

Tuesday December 2nd, 2008

6pm class - Angel
On 6 minute intervals:

12 deadlift
3 Burpee-boxjumps
Hydrant Run

9 deadlift
6 Burpee-boxjumps
Hydrant Run

6 deadlift
9 Burpee-boxjumps
Hydrant Run

3 deadlift
12 Burpee-boxjumps
Hydrant Run

Round 1 - 185, 2:18
Round 2 - 225, 4:02
Round 3 - 275, 5:36
Round 4 - 315, DNF

Monday, December 1st, 2008

This was my first 'real' day back after mildly injuring my lower back on a failed clean, and coming back from the Thanksgiving holiday. My back feels great, but I can tell I lost some strength. Too much Thanksgiving food away from the NHE and being in the middle of a cold, it makes sense.

As many rounds as possible in 20 min of:

• 10 thrusters (65#)
• 10 pullups

9.5 rounds complete

Tuesday November 11, 2008

In teams of two, we competed in reps in 4 events for 30 seconds each, then 30 sec rest.
Each person's reps canceled the others in a virtual tug of war type of battle.

The events were:

• Knees to box jump
• Knees to elbows
• Kettlebell swings (53#)
• Pushups
  

We did 5 rounds. I won 3/5.

Saturday November 9, 2008

Carl coached the 830am class.

21 dumbell thrusters left
21 dumbell thursters right
21 burpees
gate run

repeat for 15 and 9 reps

15:36 (50/45#)



A little while after this I did the century club with Michael, but we added in a pullup on the minute as well. Success.

Thursday November 07, 2008

Deadlift

• 225x3
• 245x3
• 265x3
• 265x3
• 265x3
• 305x3
• 305x2

Tabata line touches

• 8 rounds

Wednesday November 5, 2008

Went to lift with Angel and Kevin @ Planet Granite, 12:30pm.

Clean and press

• 115x3
• 135x3
• 145x3
• 155x2
• 165x1
• 175x1 (fail)
  

We started to do some snatching for doubles @ 135#, but I wasn't feeling it at that point and was just muscle snatching instead of pulling myself under the bar.

6pm SFCF class with Adrian

5 rounds for time

• 25 double unders
• 12 pullups

7:32

Saturday November 1, 2008

730am class w/ Angel

Practiced snatch balance up to a heavy single. Only hit 145 today.

Isabel @ 115

• 30 snatches for time

6:08

Performance this morning was definitely affected by wearing my halloween costume from the party the night before. I didn't feel like I had the focus and speed to get under the bar quickly today and ended up muscle snatching most of the reps.

Thursday October 30th, 2008

6pm class w/ Adrian

Tabata kettlebell swings (53#), pushups, and boxjumps.

8, 10, and 12

Wednesday October 29, 2008

12pm class w/ Adrian

4 rounds for time of:

• 10 Push-press Right
• 10 Overhead Lunges
• 10 Push-press left
• 10 Overhead Lunges

6:40, 40#

I probably should've picked up the 50# instead.

Tuesday October 28, 2008

Fun w/o Air

21-15-9 of:

• Burpees
• KB swings (28kg)
  
• Box Jumps

Keep a mouth full of water the entire time to limit air intake to nose only.

10:18

We also used the remaining time to work on a max press. Previous was 170. Only got 160 tonight. I think a factor could've been my left arm still tweaked from the pullups a few days ago.

Monday October 27, 2008

Workout in Adam's garage. I don't know if it was because of how horrible my diet was on vacation, but this turned out to be a lot harder than I thought it would.

6 rounds for time:

• 5 deadlifts (185lbs)
• 7 dips (rings or w/ back extension machine)
• 14 dumbbell push press (7 left, 7 right @ 40lbs)

7:43

I Think Adam had it harder on the rings, but I was leary about how his garage ceiling would handle me cranking on it.



Results


Muggin'


185# Power clean

Friday October 24, 2008

I'm visiting Connecticut right now and attended the CrossFit Central CT affiliate. They let me drop in with Adam and Cheryl. The gym is a nice space upstairs in a factory / industrial type of building. I liked it a lot and the owner / coach gave me a warm welcome.

After warming up, the workout of the day was:

10 rounds

• 10 pullups
• 10 slam ball

10:40

On the board this didn't look too bad. I was wrong. The 100 pullups were the main course and the constant squatting and extension w/ the ball was enough to keep the heartrate up. This was a good one.

Wednesday, October 22, 2008

I went to work out at noon today to get to bed early tonight for my early flight tomorrow.

12pm class w/ Adrian:

• 10 thrusters, 50 Double-unders
• 8 thrusters, 40 Double-unders
• 6 thrusters, 30 Double-unders
• 4 thrusters, 20 Double-unders
• 2 thrusters, 10 Double-unders

115#, 7:12



We practiced some knees to elbows and "v-ups" on the pullup bar. My right hand it torn up from all the pullups the past 2 days. I need to give it a rest on those.

After we cleaned up, Adrian had me wear the weight vest and carry the both of the 50# sand bags out around the hydrant and back. I mixed it up with both over the shoulder, farmer's carry, one up one farmer carry, and bear hug. That was hard, but a lot of fun with something a bit different.

Tuesday October 22, 2008

I went climbing for a couple hours @ Planet Granite today. We did a few top rope routes as well as some bouldering. Climbing really highlighted how well (or not at times) I can lock off, dead hang pull-up my body to a hold that is out of reach, trusting my strength to hang off a horizontal while I navigate around it, etc. It was a ton of fun.
Afterwards, Angel and I did increasing # of pullups and burpees on the minute.

1st min - 1 burpee, 1 pullup
2nd min - 2 burpees, 2 pullups
...
Until I couldn't finish both the burpees and pullups in the 60 second round.

9 rounds completed

Later at the 6pm class I scaled the workout back in weight and in reps on the pullups. My pulling muscles were a bit smoked at that point.

• 21-15-9 dumbell split snatch (each L&R) - 35#
• pullup
• gate run between rounds

Scaled pullups back to 11 across all 3 rounds.

11:52

Monday October 20, 2008

Back squatted and did weighted dips (53#) w/ Angel this afternoon. We were shooting for 3s on the squats and 5s on the dips.

Squats / Dips
225 x 3 / 5
235 x 3 / 5
255 x 3 / 5
265 x 2 / 5
275 x 2 / 5
295 x 1 / 5

The 295 rep was a fluke. The bar was lopsided to the right. When I picked it up I thought something was wrong because I had to keep recorrecting my grip and pulling down on my left arm using my back as the fulcrum. Angel laughed because he realized by the end what I'd done. Nothing like PRing an unbalanced bar at the end of a workout.

Friday October 17th, 2008

12pm Class w/ Diane

I've decided I like how Diane runs her class. We focus a lot on flexability and stretching before we get into the main WOD.

Today was tabata thrusters and sumo-deadlift high pull (95#). Take the lowest scoring round of each.

Thrusters / SDHP
5 / 3

Eight rounds of each, thrusters first. I kind of screwed my score because my first round of sdhp was only 3 because I was still gassed from the 8 rnds of thrusters. I couldn't let myself do only 3 at a time so I typically did 6 after that. I think if the order was reversed, I would've had a better overall score since the sdhp are more anarobic and don't gas me out the way thrusters do.

We finished up w/ some hollow-rock and handstand hold practice.

Thursday October 16, 2008

Partner workout. I teamed up w/ John.

As a team, accumulate 120 pullups, and 100 overhead squats. Switch as often as necessary.

7:19 (95#)

He's a big guy, so I have to assume moving 95 pounds around for him is a piece of cake. I was feeling pretty strong that night, and was able to crank out the OHS in 15-20 rep groups. We didn't have squat racks to hold our barbell, so snatching it up seemed to save some time as well. My hands are a little raw from the pullups.

Wednesday October 15, 2008

I headed down to the noon class today. It was gorgeous weather outside. We may have some sunny and warm days left this year. Working out in the warmth might have had some effect on performance, but who knows.

Angel had us do 'Chief'.

As many cycles in 3 minutes of

• 3 power cleans (135#)
• 6 pushups
• 9 squats

You get 1 minute rest between rounds, and perform the 3 minute block 5 times, counting complete rounds only.

20 rounds.
4/4/4/3/5

Tuesday October 14, 2008

Worked on back squatting, trying for a new PR. Previous was 265.

New squat PR: 280#

One failed attempt at 285 before I stepped it back.

Monday October 13, 2008

I went to work out in the mid-afternoon. Angel, Kevin, and I did a deadlift and 'Koffin' jump workout. They used 275, I used 225. In hindsight I probably should've used 245 or 55. 225 didn't really do it.

On the minute for 15 min:

• 3 DL (225#)
• 3 Koffin box jumps

The first 6 rounds were on the 0 peg. The next 6 on the first peg, and the last 2 on the 3rd. Raising the box height made a big difference. The workout would've been more challenging if we did the whole thing at 2 or 3 pegs high.

I came back for 6pm group class and we did a workout that the noon class earlier in the day performed.

Five rounds for time of:

• 15 kettlebell swings (53#)
• 10 push press (95# barbell)
• 5 burpees

7:06

Saturday October 11, 2008

Saturday morning was a fun one. At the 730 class we had a team workout involving

• 65# snatch x3
• Run with the yellow steel tube (approx 50/60#?)
  
• Box Jump x5
• "Rest"

Our teams of 4 would rotate through the tasks continuously. When the person ahead of you finished their station, you could step in and start. A complete cycle ended up taking just about a minute. The workout time was open ended, so we didn't know when it was going to end. No pacing. The final clock time was 18 minutes and we think we got in 15 or 16 rounds.

Wednesday October 08, 2008

Adrian had us work on some POSE running technique drills after we warmed up. The main workout was:

• Hydrant run x2 (800m approx)
• Alternating tabata squats & pullups (8 ea)
• Hydrant run x2

2:52 / 15 squats / 6 pullups / 3:50

Still have some mild discomfort in my calves/shins, most likely still getting used to running. I've been on the foam roller daily.

Tuesday October 07, 2008

I did 7 rounds of:

• Front squat x2
• 40m sprint

205, 185, 185, 185, 185, 185, 185

The goal was to load up the tension in the hamstrings then to unwind with the fast sprint. Minute or 2 recovery between rounds.

Monday October 06, 2008

Noon class with Adrian.

10 rounds of:

• 7 dumbell hang squat cleans
• 7 pushups

8:17 / 40# dumbells

Afterwards I went to the track w/ Matt and ran 400m repeats. 1/1 work/rest interval. I was shooting for 8 work laps but ended up doing 7. My slowest (and first) lap was 1:53. Quickest was 1:42.

Saturday October 4, 2008

This is the 6th day in a row for me this week. Sunday will be a rest day for sure. I felt like I busted my tail on this one. There was an odd moment in the middle of the workout I realized I thought I was tired, but when I thought about it I was just expecting to be beat down and fooling myself into a slower pace. I picked it up the pace at that point to knock out a few more rounds. Normally I would've been able to do all the PU unbroken but my arms were a bit smoked from the past couple days of burpees/pushups. The workout was:

Max rounds in 15 minutes of:

• 15 double unders
• 10 pushups
• 3 dumbell pushpress each arm (50#)

I finished 8 of the pushups of my 14th round when time was called.

Friday October 3, 2008

Today was Diane's first class coaching SFCF. She does a good job articulating movements and the reasoning behind them. I think she'll turn out to be a great coach. She had us do a 'buddy burpee' workout where one person would do 5, then the partner does 5, alternating until we each have 100 completed. Corinne was my buddy for this one.

10:36

We also did 5 rounds of L hangs from the bar. Twenty sec on, twenty off.

Thursday October 02, 2008

On Thursdays it looks like I'm back to the 7pm class. Adrian is taking over that time slot again.

Five rounds for time of:

• 20 kettlebell swings
• 20 pushups

7:48

I used the 32kg bell (70#). I was a bit intimidated by it at first since the last time I used it in some sprint rounds of Helen my back spazzed out but I performed better than I thought I would.

Wednesday October 01, 2008

Three rounds for time of:

• 13 hang dumbell cleans (40#)
• 13 thrusters
• 13 knees to elbows

6:54

I was chasing Bernard's time from the 6am class, but he got me by 4 seconds.

Tuesday September 30, 2008

Hips are tight from yesterday.

I warmed up with:

3x {Muscle Snatch x1 -> 2 OHS}

• 95, 115, 115

Worked up to a heavy single snatch balance.

• 115, 125, 135, 145, 155, 155, failed twice at 165

Snatch PR attempt

• 2x 125#
• 2x 135#
• 2x 145#
• Failed on attempt at 155 twice

I planned on deadlifting and throwing in some met-con too but ran out of time and had to get going.

Monday September, 2008

Worked out with Angel and Kevin today. We did 4x5 backsquat. I used 225#.

Then we did 5 rounds of a parking lot sprint, rope climb up to the bar sitting from the floor into 5 knees to elbows. It worked out to be around 38-45 sec of work. We took 90 seconds between rounds. My legs felt heavy after the squatting.

Friday September 26, 2008

I went for a run past Crissy Field down to Fort Point and back. It's 2.5 mi round trip.

17:07

6:51/mi average.

After I got back to my car I felt like I could have run a lot more and was finally getting warmed up. I need to scout a longer route for next time.

Thursday September 26, 2008

Adrian had us do a team workout. We had 4 stations:

• Row 250m
• Clean and Jerk 135#
• Box Jump
• Rest

The rowing station was the pace setter, and the goal was to get as many c&j as a team in 15 minutes as we could.

We ended up w/ 76. The 250m row took about 50sec to a minute each time, and I typically got in a bout 6-7 cleans each round, and made it through the cycle 3 times.

Wednesday September 24, 2008

Today I worked out w/ Angel around lunch time. I warmed up w/ some ring dips, pullups, and burpee -> knees to elbows, and muscle snatches.

Snatched 3x1 at about 90%. I ended up using 135#.

Clean and jerk 3 singles again at 90%. I was using 155 because for some reason the lift just wasnt coming together in my head. No focus.

Then we back squatted 2x2. 245#.

I had never tried to work through a few reps at close to max for various lifts before. It really charges up the nervous system.

Monday September 22, 2008

We warmed up w/ a crossfit version of the kids game 'simon says'. If simon didn't say, there was a 20 burpee penalty. We went around and each rattled off some type of warmup activity. Sort of fun.

Angel wanted us to PR in something tonight; preferably the squat, shoulder press, or deadlift (or all 3 if you had it in you). I hadn't worked on a strict press in a while so I went for that one. Warmed up w/ a few at 135, then to my previous of 155, then up to 165 (PR) and made it just fine. I shot for 170 a few times but couldn't get it.

New press PR: 165#

Saturday September 20, 2008

Warmup w/ 5 rounds of 7 burpees and 7 situps.

Kelly was teaching a seminar under the tarps, so we made our way out to the beach by lunge walking out to the trail holding our weight (53#) to finish warming up our hips.

Angel had us do 6 rounds of:

• 7 Kettlebell swings
• Sprint (approx 50 yards)
• 7 Box Jumps
• Sprint back to start

We rested for 30 seconds after the last person finished their round. The 6th round was a surprise round. Because my last one was so much better than the others, it shows me I was holding back and incorrectly pacing myself. We finished off with 3 minutes of plank holding.

Round / Time
1 / 0:55
2 / 0:58
3 / 1:02
4 / 0:59
5 / 0:58
6 / 0:44

Thursday September 18, 2008

Kevin lead the 6 and 7pm classes tonight.

We completed 4 rounds of:

• Sprint to the gate and back
• 7 dumbell thrusters
• 3 rope climbs

Round / Time
1 / 1:27
2 / 1:19
3 / 1:11
4 / 1:04



We had a couple minutes of rest between the rounds. As the rounds progressed my times steadily improved, probably because I was finishing the sprints a bit quicker each time. I wonder where the cumulaive work load would've started a decrease in performance. My shoulders and grip were smoked on this one for sure. After we cleaned up we practiced handstands/hspu. He timed us for a cumulative 1 minute of handstand holding. I got the entire minute unbroken.

Wednesday September 17, 2008

First workout back from Tahoe vacation. Kelly coached the 6pm class tonight. We warmed up playing around on the pullup bar with windshield wipers, l-sits, rope pull-ups, etc.

Some people were pretty beat up from Mon/Tues, so the main piece was a team workout of four stations where we would rotate through when the last person was done with their station.

The progression for me was double-unders -> knees to elbows -> handstand pushups -> sumo deadlift-highpull (75#).

21-15-9

Thursday Sepember 11, 2008

Adrian - 6pm

After warmup, Adrian led us through some kipping review, breaking it down into various elements.

The workout was short and sweet.

21-18-15-12-9-6-3 reps of

• Burpee
• Pullup

7:47

Wednesday September 10, 2008

Adrian @ 6pm class.

We alternated tabata squats and double unders (8 of each), then immediately went into 4 minutes of hang clean to push press, switching arms as often as necessary. I used a 40# dumbell. I knew I could get quite a few reps w/ the dumbell and double unders, so I played it safe on the squats and saved my legs.

Tuesday September 9, 2008

Kelly's 6pm class warmed up with some two-handed anyhows using kettlebells, dumbells, and anything else that was an awkward shape or weight. Then we messed around with some tug of war.

The main workout was one of the 5 fitness tests from crossfit days past. These tests were outlined in the CrossFit journal in April of 2003, and some of the named girls workouts came out of this testing. We did test number 5 tonight which was:

800m run
21 thrusters (75#)
21 L-pullups

After the workout I ran down to Fort Point and back which works out to 2.5mi. I know what playlist I used on my iPod and totalled the song lengths from the beginning until where I stopped and figured I did it in 18:32. That works out to a 7:24/mi pace if my math is right.



Scoring slower than six minutes gets you zero points. I got zero points. The tests are described below.

Looking at the ten general physical adaptations to exercise (cardiorespiratory endurance, strength, stamina, power, speed, flexibility, agility, accuracy, coordination, and balance) we saw that advanced calisthenic and weightlifting movements present an excellent opportunity to advance neurological skills like agility, accuracy, coordination, and balance. We realized early that any test that pushed the envelope for gymnastics movements was going to eliminate a large segment of the exercising public and indeed some of our dedicated athletes.
In the end we decided that improving these neurological skills and thereby encouraging a greater level of fitness in our participants was more important than offering a test that was universally inclusive. We are, ultimately, a program of elite fitness, and any test of elite fitness will contain elements that cannot be performed by everyone. We also felt that many of our best athletes while among the fittest people on earth needed additional motivation for improvements in absolute strength, relative strength, and gymnastic foundations.
While we make no apologies for offering a fitness test that best serves the already very fit, we have developed several strategies whereby others can participate and, more importantly, benefit from practicing for and working towards completion of the test. For every phase of our test we have suggested adaptations for women, juniors, seniors, or anyone else who may not yet be able to complete all of this competition.
Similarly vexing was the difficulty of testing for various capacities simultaneously rather than separately. The origins of this concern arise, you may have guessed, from our oft-repeated contention that the blending and mixing of demands most clearly replicates the demands of nature.
One aspect of athlete testing that remains tricky is balancing elements favorable to larger and smaller athletes. We referee debates between our bigger and smaller athletes almost daily. The big guys want to deadlift, bench press, and throw. The smaller guys want to run, jump, and do pull-ups.
Our design requirements included but were not limited to the following: quantifiable results; consistency with the CrossFit fitness concept; raising our commitment to improving absolute strength, relative strength and gymnastic foundations; balancing intrinsic abilities of smaller and larger athletes; emphasizing exercises critical to and foundational to advanced training; mixing training demands within each test and, of course, over the total competition; a design that would identify an athlete’s weaknesses and possibly stand as a workout plan for improving overall fitness; and, finally, we wanted to design a competition that would be “hard as hell.”
The competition that we’ve designed is comprised of five tests. One test is performed for each of five days in the order given.
We’ve listed within each test description a possible workout that would test for and consequently improve the performance of that test. We asked ourselves while designing each test, what kind of fitness might develop from turning the tests into workouts that were repeated to the exclusion of other work and with the sole purpose of improving the tests? The answer in the case of this final product is “elite fitness.”

Monday September 8, 2008

Angel - 6pm

Warmup
5 rounds
30 Double unders
Hydrant Run

Workout
21-15-9 of:

• 95# OHS
• Burpees

6:14

I attribute my time to Angel's music choice of Metallica's Master of Puppets.

Thursday September 4, 2008

Kevin's class:

On the minute for 20 minutes

• 10 double unders
• 1 pushup
• 1 air squat

Each minute the pushups and squats increase by 1 while the DU remain constant.

Wednesday September 3, 2008

Five rounds of:

• 10 Dumbell snatch - Right
• 10 Overhead Lunge - Right
• 10 Dumbell snatch - Left
• 10 Overhead Lunge - Left

9:34

I think I came out of the gate a little too quick on this one and had to stop to take a breather a couple times. Workouts like this are easier for me to 'sprint' through a couple of rounds, recover, and go again, versus a slower pace sustained throughout.

Tuesday September 02, 2008

Six pm class we did tabata rounds of five different movements, resting one minute between each. Take the lowest rep count out of the 8 rounds as the score for each movement.

8 rounds, 20 sec work/10 sec rest each of:

• Knees to elbows
• Row (counted calories)
• Pushups (w/ chest touch)
• Seated press - unweighted barbell
• Burpees

KTE - 7
Row - 6
PU - 7
Press - 10
Burpee - 5

Total - 35

Monday September 1, 2008

This labor day, I and some friends went for a bike ride from my house, across the city, through the Marin Headlands loop, back into San Francisco and back home. I knew this was going to be a challenging ride, at least the part north of the Golden Gate, and boy was I correct. For someone who doesn't go on rides too often, I feel like I did about average. I was with some fairly advanced people (a couple of whom compete in endurance events). My recovery when I returned home was fast. On the wat back, my right leg started to cramp near AT&T park and I had to stop and give it some stretching. Overall I had a GREAT time. Riding in scenic places is a blast.

Distance: Approx 30 miles

Saturday August 30, 2008

Sat. 730am - Kelly

10 rounds:

• 10 deadlift 135#
• 15 pushups

10:36

Thursday August 28, 2008

Kelly worked us through 5 sets of max body weight front squats, then max pullups without coming off the bar.

Front Squats (175#)/Pullups

• 9 / 14
• 7 / 13
• 7 / 14
• 7 / 19
• 8 / 14

Taking note of Kelly's cues from a few weeks ago to widen my grip as to not crush my hands/fingers on my shoulders, as well as focusing on reengaging the tension in my legs and chasing the bar on the way up helped me nail consistent squats across the board tonight.

As far as pullups are concerned, it's still my grip that is giving out before my upper body starts to become fatigued.

My energy levels are still high, and I haven't felt lethargic like I've heard happens this many days into the induction period of NHE, quite the opposite actually. During, and especially after working out I felt way more charged and amped up than usual.

Wednesday August 27, 2008

Angel filled in for Adrian tonight.

Warmup - 3 rounds of:

20x ea.

• Pullups
• Pushups
• Situps
• Squats
• Lunges

Then we did a 5 minute double under test. (Max DU in 5 min). - 171

The main workout after that was five rounds of:

With weighted barbell

• 10 deadlift
• 10 hang power clean
• 10 push press or push jerk if necessary (rack to overhead)
• 10 lunges with weight on back

16:02



I worked with 115#. HPC and lunges were the most difficult part in my opinion. There seemed to be an odd mood/attitude in the air @ class tonight. I got the impression of a lot of muttering/complaining during the workout. Some people didn't finish for one reason or another.

Today is day 4 of my experiment with the Natural Hormone Enhancement eating plan. My energy levels seemed fine, but I definitely notice a difference in how sharp/foggy my head is from time to time. I had a headache for a couple hours in the afternoon and took some ibuprofin. Lunch was a big piece of halibut and a few florets of broccoli. Around 3:30 I ate little block of sharp cheddar. From the anecdotal evidence I've read, the first couple weeks kinda feel sucky, but they're worth sticking it out.

Hammerfest

Tuesday 6pm with Kelly. He brough his daughter home from the hospital a couple days ago and named a workout after her that looks brutal. The overall idea is for it to get harder as it goes along, not taper off. Caroline earned the nickname 'the hammer' during her birth, so with all this in mind, tonight was Hammerfest.

Warm up with lunges and squats with a 45# bumper plate overhead for 2 min across the parking lot.

Main course:

• 10 dumbell split snatches L&R
• 400m run
• 15 dumbell split snatches L&R
• 800m run
• 25 dumbell split snatches L&R
• 1200m run

16:22, 45# dumbell

Monday August 25, 2008

Monday 6pm with Angel. Three or five rounds of:

• 50 Box Jumps
• 40 kettlebell swings (53#)
• 30 situps
• Hydrant Run

18:42 for 3 rounds. I didn't think I could finish 2 more rounds in the cutoff of 30 min. This was a reminder that I don't have the ability to sustain high metabolic loads for much longer than 20 minutes.

Thursday, August 21, 2008

In the 6pm class we focused on some squatting, progressing from overhead, to front, to back. Any weight that felt appropriate. for 3x5.

Overhead squat
5x135#
5x145#
5x145#

Front Squat
5x175#
5x180#
5x185#

Back Squat
2x225#
4x205#




Aneel looks on in disgust of how little weight I'm using.

From the pictures that Adrian took (thank you very much) I can tell my flexibility has greatly improved in my rack position for the front squat.

By the time I was at the back squat my legs were all wobbly and I was having a hard time handling anything close to what I'm usually able to. Cumulative work build-up in action.

Wednesday August 20, 2008

Wednesday night was a broken up version of Grace with a bunch of burpees thrown in.

Men's weight - 135#
Women's - 95#

• 10 Cleans
• 10 burpees
• 10 Jerks
• 10 burpees
• 10 Clean and Jerks
• 10 Burpees
• 10 Jerks
• 10 burpees
• 10 Cleans

Jack in Drag

Tonight was a twist on Jackie. There's always a way to make existing workouts just a little harder.

• 1000m Row Uphill
• 50 Clean -> Thruster (clusters?)
• 30 Pullups (Deadhang)

10:48



The uphill row was achieved by putting a 4" bumper plate under the front of the erg to lift it up. After 500m, part of the workout was to switch the weight from the front to elevate the rear, then continue on with the 2nd 500m. That transition took me about 25 seconds.

Adding a clean into the usual thruster movement was just enough to throw off the quick cycle rate that can be achieved if it was just a normal squat thrust. This was a fun one.

Monday August 20, 2008

Three to five rounds of:

• 20 dumbell power cleans (35# dumbells)
• Hydrant Run
• 20 dumbell thrusters

15:22

I only did 3 rounds but considering how quick my recovery was, I'm thinking I should've done more.

Saturday August 16, 2008

Four rounds of max body weight squats followed by a hydrant run. Kelly commented on the details of the setup of squatting on the main sfcf blog.

I'm more comfortable now with my flexability in the shoulders to keep a tight set up with the barbell in the low position. Squatting with the bar lower on my back has helped tremendously to keep the bar centered over the middle of my feet and keep a long torso as well as keep the bar pulled into myself. The open grip "...creates more relative supination of the forearm and subsequently more relative external rotation of the arm that further tightens up the upper back."

Squat/Run
-------------
14 / 1:14
11 / 1:14
10 / 1:25
16 / 1:06