Monday, June 30, 2008

Adrian led us into some dummbell swings, double-unders, and pushups.

Five rounds of

• 20 dumbell swings (50#)
• 20 double-unders
• 15 pushups

I was able to do the first 2 rounds and the swings of round 3 unbroken, then had to take a breather. When I heard Adrian say 'Anything under 10 minutes is a great time' I hustled to make it under the mark. I did, just barely, and paid the price of yakking behind the big steel container. This one was a good way to start the week.

Quarter Gone Bad

Saturday morning was an exposure to a workout that I hadn't done before.

Quarter gone bad is 15 seconds of work, 45 seconds rest each of

135# Thruster
50# Weighted pullup
Burpee

5 rounds

My performance:



Total Score: 76

* I dropped the thruster bar into my shins this round which obviously stopped me from completing that exercise for that round. I really enjoyed this one. It catered to my more initial explosive ability as opposed to my weaker endurance. Kelly told us that Adrian scored a 104. To shoot for a score of 100, I don't think it'd be possible for me to pick up any more repetitions in the burpees, maybe a couple more each round on the thrusters for 7s across the board. The big jump will have to come from weighted pullups. Squeezing a dumbell between my thighs while I double/triple kip up over the bar was a feat to learn in and of itself.

Thursday June 6, 2008

Pose Running.

Adrian went over the introduction to the pose method of running with us tonight. Leg placement drills, short jaunts across the lot, etc.

Then we ran 5 400s(ish). I still don't like running, but I know it's good for me to do things I'm not comfortable with.

Wednesday June 25, 2008

Kevin coached a team workout tonight. We paired off to do overhead squats.

As a team, we had to get 40 OHS, 40 box jumps, and a hydrant run. Three rounds. OHS suggested weight for men was 95#.

16:31

Tuesday June 24, 2008

Big crowd at 6pm. Larson was in town for work and came with me; first time to CF.

We worked up to a heavy deadlift single. I PR'd by 20lbs. Afterwards we ran some sprints and I tweaked my right ankle a bit. I took some ibuprofin and iced it the rest of the evening.

325#

The lift. Thanks to Adam for taking this for me. I'm glad I didn't know he was doing it at the time though. :)



Update:
Kelly posted some good thoughts on deadlifting on the main site.

Let's get a few things straight:

1) Deadlifting is vital for the development of the complete athlete. Period.
Typically the more you can deadlift, the better you move through the athletic world.

2) Deadlifting is as elemental a movement as exists. We pick things up off the ground all the time. Some of these things are heavy. You have to plan and train for this contingency.

3) Deadlifting packs an enormous neuroendocrine wallop. You brain and pituitary recognize this movement as important and flood your body with hormones and pre-hormones that reinforce this hip extension. And this chemical response makes you a younger, more healthy animal.

4) If you want a sexy, small, rock-hard butt that works you should be deadlifting.
(Who doesn't right?)

5) Deadlifting trains the athlete to maintain a neutral spine under load while extending the hip. This potentially prevents blown out discs and flexion related back injuries.

Helen

This morning was warm. It felt great to work out at 730. We did Helen, which I hadn't done in a while, but I'm pretty sure I improved my time.

3 rounds of:

• 400m Run
• 21 kettlebell swings (53#)
• 12 Pullups

9:03

It's not the best, but I went all out and know I performed my best for today. I did surprise myself on my first run coming in at 1:02.

Wednesday June 18, 2008

A welcomed night of a more mild workout after feeling a bit beat up the past few days.

Tabata style (20 seconds of all out work, 10 seconds rest) rotation of Pull-Ups, Jumping lunges, dips, and squats. 5 sets. There wasn't really a great way to score this one so it was more of a "you get out of it whatever you put in" kind of night.

We also worked on some handstands/hand walking.

Tuesday June 17, 2008

With two birthdays today, summing 54, we did a workout that was 5 pushpress and 4 dumbell/kettlebell swings in each hand. That cycle was to be repeated every minute on the minute; rest in whatever time you have left.

I used a 110# bar for the pushpress and 44# kettlebell for the one armed swings. I finished each round well under the minute mark. The idea was to make the minute cut-off each round until you couldn't any longer, and then you were "out." Kelly cut us off at 15 rounds. In hindsight I probably should've added weight, maybe 125 or 135. I felt charged up and wanted to keep going if I could get someone to time me to see how many more rounds I could do.

Iced right hand tonight to help with thumb/palm tissue bruising, cancelled my World Gym membership. With starting to run consistently now, and looking to add swimming, I can't find enough hours in the day to do it all. Somewhere there's a voice whispering "...sleep is a crutch..."

Fran

Either I'm in some type of self defeating funk as of late, or I'm really just not as accomplished as I thought I was. I hadn't done Fran in quite a while and expected to be in the 5-6 minute range. Eight min and thirty some odd seconds later I was done.

21-15-9

Thruster 95#
Pullups

Fight Gone Bad

I thought I was going to kill this workout this morning. Rested and ate well, hydrated. I gamed it poorly and chose to start on rowing, my weakest of the 5 stations. The rotation is one minute each of

SDHP
Box
PP
Row
WB

with a minute rest between rounds. Three rounds.

I scored a 245, which is pretty much bullshit garbage performance for myself. I was really mad at myself for not doing what I know I'm capable of. I wanted to do it again after the 830 class finished up just to try to save face, but I know it wouldn't have gone well. I know it's not that big a deal in the grand scheme of things and keeping perspective is important, I just feel like I didn't rise to the challenge. Metabolic workouts are [one of] my weaknesses. Thanks to a running program I'm undertaking, my hope is that it will extend my endurance significantly. Time will tell.

The scoreboard

Wednesday June 11, 2008

6pm dumbell workout:

5 deadlift
5 hang squat clean
5 push press
10 pullups
15 box jumps

5 rounds

15:56

According to Adrian, 50# dumbells were rx'd, so that was the weight of the day. My legs are smoked. I think thursday is a rest day. Here's how everyone else fared:

Tuesday June 10, 2008

I couldn't stay away (but maybe I should've) and came to the 6pm class as well. It was an interesting session because you had to guage yourself on how many squats you could do, but standing and resting w/ the weight racked on the shoulders was wasting the parnter's time if done w/ the burpee box jumps. It went like this:

5 rounds of

Max reps backsquat
7 Burpee Box jumps

or the reverse for the partner.

My first couple of rounds were pretty good, but the output dropped off pretty quickly after that. Aneel and I got 123 (63 for him, 60 for myself) reps between us in 11:02. We finished off the night w/ 10 rounds of hollow rock. After this morning and tonight, my hips and legs are smoked.

Fight gone bad on Saturday.

Tuesday June 10, 2008

6am class... yawn.

I got up to go running w/ Matt this morning at Kezar stadium but he wasn't feeling up to a track workout so I went to CF instead. I think I like getting up early, although working out that early first thing is definitely different when the body has been still for a few hours.

In teams of 4, the workout was 15 minutes of

Row
Wall Ball
Burpee
Push press a barbell

Rotating on the minute, the team score was total wall balls. I don't recall how my team performed, but I had 4 attempts at the wall ball for a total of 88 reps. I'm pleased with that output because my fight gone bad has been limited by a low wall ball score. The first couple rounds were in the high 20s as well. I'd like to get a FGB in soon; it's been a while since I attempted it.

Monday June 9, 2008

Tonight's 6pm workout involved lunges with weight overhead and burpee box jumps. I used a 53# kettlebell (ran out of 45# dumbells). I noticed a large difference in my ability to keep weight locked out overhead right vs. left. Right is much stronger.

Lunges: 20-15-10-5
Burpee Box-Jumps: 3-6-9-12

The rounds looked like :

20 walking lunges w/ weight in right hand
3 BBJ
20 lunges w/ weight in left hand
3 BBJ

15 lunges
6 BBJ
15
6
...
5 lunge
12 BBJ
5
12

13:56

It was a great workout that had enough volume to make my legs weak and lungs heave. I'm setting my alarm for 530am to run w/ Matt tomorrow.

Thursday June 6, 2008

Kevin coached the 6pm class tonight. The workout was:

Gate Run
1 Squat Clean 95#
10 Pull-ups

Run
2 Squat Cleans
9 Pull-ups

...

Run
10 Squat Cleans
1 Pullup

18:20

Rogue Do-Win

Happy belated birthday to me. My Rogue Do-Win weightlifting shoes showed up via UPS today. I'm hoping the difference in stability is noticable.

Wednesday June 4, 2008

A smaller group showed up for 6pm class tonight, which was nice because that typically gives us a chance to work on some technical lifting w/ a bit more attention from the coach if we need/want it. The consensus tonight was to work on the snatch. We moved through a heaving snatch balance first to get some repetition with getting the weight overhead and down into the squat correctly. Josh and I started into the snatch, and I realized it's way harder to do it from a hang when you don't have the momentum from the ground. He pointed out that I was going super deep, and almost doing a negative with the bar overhead. I would catch it above, lower myself deeper into the squat, then come up and out. We put up 125 a few times but sorta ran out of time. Kelly wanted to get some metcon in so we did 3 rounds of 2 minutes of boxjumps. Josh called me out for grabbing the low box and made me do the higher one w/ him. Felt ok tonight.

Monday, June 2, 2008

We started off w/ a warmup of tabata pullups and knees to elbows, then a mile run. I now have a quantitative idea of how horrid my running is. Time to really put those new shoes to use.

The main workout was to count total reps of

5 min clean and jerk 75#
5 min double unders

2 min rest

3 min clean and jerk
3 min double unders

2 min rest

1 min clean and jerk
1 min double unders

Saturday May 31, 2008

Crowded today. Today we worked up to a heavy single back squat and overhead squat. It felt a little rushed, which may or may not have had an effect on my slightly lower than last PR scores.

BS: 255# (PR is 265)
OHS: 145#

The backs of my arms are still pretty tender today. I'm not sure if its from the little swimming I did the other day, or if it's residual from that overhead workout on Wednesday.