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.