10 rounds:
- 10 deadlift 135#
- 15 pushups
Saturday, August 30, 2008
Friday, August 29, 2008
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
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.
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
Wednesday August 27, 2008
Angel filled in for Adrian tonight.
Warmup - 3 rounds of:
20x ea.
The main workout after that was five rounds of:
With weighted barbell
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.
Warmup - 3 rounds of:
20x ea.
- Pullups
- Pushups
- Situps
- Squats
- Lunges
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
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:
16:22, 45# dumbell
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
Tuesday, August 26, 2008
Monday August 25, 2008
Monday 6pm with Angel. Three or five rounds of:
- 50 Box Jumps
- 40 kettlebell swings (53#)
- 30 situps
- Hydrant Run
Friday, August 22, 2008
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.
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.
Thursday, August 21, 2008
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#
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
Wednesday, August 20, 2008
Jack in Drag
Tonight was a twist on Jackie. There's always a way to make existing workouts just a little harder.
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.
- 1000m Row Uphill
- 50 Clean -> Thruster (clusters?)
- 30 Pullups (Deadhang)
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:
I only did 3 rounds but considering how quick my recovery was, I'm thinking I should've done more.
- 20 dumbell power cleans (35# dumbells)
- Hydrant Run
- 20 dumbell thrusters
I only did 3 rounds but considering how quick my recovery was, I'm thinking I should've done more.
Monday, August 18, 2008
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
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
Friday, August 15, 2008
Thursday August 14, 2008
Attempted to work on some muscle-ups with Matt. He found a great spot to hang rings from a branch a short walk from his house. After multiple failed attempts, the workout ended up being more pullups and a few dips than anything else. Now I have a new thing to work on.
Thursday, August 14, 2008
Wednesday August 13, 2008
Overhead weighted lunges and running.
The parking lot is segmented and had lines about every 10 to 15 feet which we used as our measuring marker. We would travel in a walking lunge for 2 lines, half of which the weight is overhead in the right hand, the other half in the left. We place our weight down, run back to the start and back to the weight, proceed 2 more lines, run back to start, etc. Each segment worked out to be about 5 lunge steps on each side. It was 6 or 7 segments with an increased distance of running each time. When we got to the end of the parking lot, we worked our way back in the same fashion.
The parking lot is segmented and had lines about every 10 to 15 feet which we used as our measuring marker. We would travel in a walking lunge for 2 lines, half of which the weight is overhead in the right hand, the other half in the left. We place our weight down, run back to the start and back to the weight, proceed 2 more lines, run back to start, etc. Each segment worked out to be about 5 lunge steps on each side. It was 6 or 7 segments with an increased distance of running each time. When we got to the end of the parking lot, we worked our way back in the same fashion.
Wednesday, August 13, 2008
Tuesday August 12, 2008
Kelly was back from tending to the new addition to the family. We did some interval work tonight.
On the 3 minute mark:
0:51 - 135#
1:20 - 135#
1:27 - 135#
1:30 - 135#
We did 5 rounds, and finished the evening off with some L hangs from the pullup bar (2:30 cumulative). I thought 135# was going to be too much so I started the first round with 115. I finished too quckly, per Kelly, and loaded up the extra weight on the bar. Cycling the cleans as fast as possible seemed to lighten the load. It's the standing there with the bar, or even spending too long under tension in the starting position that took its toll on me. A 'touch and go' approach worked much better in my opinion.
On the 3 minute mark:
- 9 squat cleans (135#)
- 9 pullups
0:51 - 135#
1:20 - 135#
1:27 - 135#
1:30 - 135#
We did 5 rounds, and finished the evening off with some L hangs from the pullup bar (2:30 cumulative). I thought 135# was going to be too much so I started the first round with 115. I finished too quckly, per Kelly, and loaded up the extra weight on the bar. Cycling the cleans as fast as possible seemed to lighten the load. It's the standing there with the bar, or even spending too long under tension in the starting position that took its toll on me. A 'touch and go' approach worked much better in my opinion.
Tuesday, August 12, 2008
Monday August 11, 2008
Team workout. Three different stations we'd feed through. Max rounds in 20 min of:
- 21 deadlift (155#)
- 15 OHS (115#)
- 9 thrusters (95#)
Chewing Gum Lake
Saturday morning I and 5 others set out for Chewing Gum Lake for the weekend. It turned out to be a nice getaway. The trail wasn't super strenuous, although there were a couple climbs that seemed to go on for a bit. For the most part, just a slight grade increase and rolling ups/downs.
We had a couple of first time backpackers with us so the pace we kept on the way in wasn't a quick one.
No one else wanted to go swimming so I was on my own in the water. The lake was cold at first but swimming across a couple times warmed me up enough.
When we left Sunday afternoon I got a little bit ahead of the group, and admittedly, I get into a 'zone' sometimes when I'm hiking and I don't realize my pace. After I realized I was a bit ahead, I knew it would take a while for them to catch up, so I decided to run the rest of the way out. It was a lot of fun. Foot placement was key so I didn't get too far ahead of myself and topple head first on the downhill stretches. I took a nice nap for an hour and a half at the trailhead until the rest of them arrived. The run was a good workout; something different than the usual.
We had a couple of first time backpackers with us so the pace we kept on the way in wasn't a quick one.
No one else wanted to go swimming so I was on my own in the water. The lake was cold at first but swimming across a couple times warmed me up enough.
When we left Sunday afternoon I got a little bit ahead of the group, and admittedly, I get into a 'zone' sometimes when I'm hiking and I don't realize my pace. After I realized I was a bit ahead, I knew it would take a while for them to catch up, so I decided to run the rest of the way out. It was a lot of fun. Foot placement was key so I didn't get too far ahead of myself and topple head first on the downhill stretches. I took a nice nap for an hour and a half at the trailhead until the rest of them arrived. The run was a good workout; something different than the usual.
Friday, August 8, 2008
Friday August 8, 2008
I went to the AM class this morning since I will be up in the mountains this weekend.
8 rounds of:
14:29
The pushups were done in a way to push up and off the ground high enough to bring both hands in and touch the chest before coming back down. That seemed like the hardest part. The last couple rounds I couldn't get more than 2 or 3 at a time without falling down onto my forearms. In the picture, those with a 'S' next to their name are the ones who did the slapping pushups.
8 rounds of:
- 10 kettle bell swings (53#)
- 10 weighted lunges
- 11 'slapping' pushups
14:29
The pushups were done in a way to push up and off the ground high enough to bring both hands in and touch the chest before coming back down. That seemed like the hardest part. The last couple rounds I couldn't get more than 2 or 3 at a time without falling down onto my forearms. In the picture, those with a 'S' next to their name are the ones who did the slapping pushups.
Wednesday, August 6, 2008
Tuesday August 5, 2008
Angel subbed in for Kelly due to their recent addition to the family. The workout was a string of various activities, most of which were done on our own time until the last piece.
First
1/2 running Jackie.
Three sets, shooting for 5 or so reps at a heavy weight. Body weight+ is ideal.
Third
1/2 running Jackie
Fourth
7 rounds of:
On a technical note, the B-KTE were harder for me than the FS. Doing the FS unbroken I found helped tremendously. Putting down / picking up a barbell just makes more work.
My legs were shaking and felt pretty weak after all of this. I wanted to quit after the 2nd round of Burpee-KTEs, but didn't want to set a precedent of quitting when in the grand scheme of things it's comparatively easy, or quitting any time for that matter. It is the first time at CF I remember thinking to myself and actually considering "All you have to do is stop and it goes away." Then the justification starts, and I have to tell myself "This sucks, but I love it when it sucks. Give me more suck please." It was definitely a test of perseverance through a series of random physical hurdles. So... way to go Angel. You brought the 'fun'.
First
1/2 running Jackie.
- Hydrant run
- 25 barbell thrusters
- 15 pull ups
Three sets, shooting for 5 or so reps at a heavy weight. Body weight+ is ideal.
- Warm up 5x95#
- 5 x 135
- 4 x 165
- 1 x 180 (fail)
- 1 x 170
Third
1/2 running Jackie
Fourth
7 rounds of:
- 7 Front Squats (135#)
- 7 Burpee-Knees to elbows
On a technical note, the B-KTE were harder for me than the FS. Doing the FS unbroken I found helped tremendously. Putting down / picking up a barbell just makes more work.
My legs were shaking and felt pretty weak after all of this. I wanted to quit after the 2nd round of Burpee-KTEs, but didn't want to set a precedent of quitting when in the grand scheme of things it's comparatively easy, or quitting any time for that matter. It is the first time at CF I remember thinking to myself and actually considering "All you have to do is stop and it goes away." Then the justification starts, and I have to tell myself "This sucks, but I love it when it sucks. Give me more suck please." It was definitely a test of perseverance through a series of random physical hurdles. So... way to go Angel. You brought the 'fun'.
Friday, August 1, 2008
Thursday July 31, 2008
At 6pm we worked on backsquatting. Rep schemes of 12 - 8 - 5 - 3, with recovery between sets.
12 - 205
8* - 225
5 - 225
3 - 250
*I dropped the weight on the 3rd or 4th rep. After the fact, Matt told me that I was holding my breath which is probably why I got dizzy.
The set of 5 at 225 felt good, and I think a second go at 8 would've been just fine. My last backsquat PR was 265, but that was a while ago and may be more now. Three repetitions at 95% sure felt heavy although I felt room for a bit more. It amazes me sometimes at how charged up I feel after a few lifts near the limit of my capacity.
Aneel snapped this picture of me coming out of the hole.
12 - 205
8* - 225
5 - 225
3 - 250
*I dropped the weight on the 3rd or 4th rep. After the fact, Matt told me that I was holding my breath which is probably why I got dizzy.
The set of 5 at 225 felt good, and I think a second go at 8 would've been just fine. My last backsquat PR was 265, but that was a while ago and may be more now. Three repetitions at 95% sure felt heavy although I felt room for a bit more. It amazes me sometimes at how charged up I feel after a few lifts near the limit of my capacity.
Aneel snapped this picture of me coming out of the hole.
Subscribe to:
Posts (Atom)
