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
Tuesday, June 3, 2008
Sunday, June 1, 2008
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.
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.
Friday, May 30, 2008
Pool Time
Not to be confused with business time. I mixed it up a bit and went to the Olympic Club to experience some of the water confidence training that PJs are exposed to. My comfort level in the water wasn't near where I thought it would be. I'm definitely impressed with those who have the resolve to last through that type of training. Swimming is one aspect of athleticism that I frequently forget about, mostly because I don't have regular access to a pool. Matt suggested I look into a Master's swim team if I want to improve my swimming and overall skills in the water. I know I'm not a very dynamic athlete when I can crush a workout like yesterday's and feel like a drowned kitten the next. Always room for improvement.
Wednesday, May 28, 2008
Wednesday May 28, 2008
When Adrian says we're doing his favorite workout, I know exactly what's coming.
5 rounds of:
Men's prescribed weight is 95#. Something felt right tonight because I cut quite a bit of time off of the last time we did this. Granted, I had a hard time washing my hair when I got home, but it still felt good.
5 rounds of:
- 5 press
- 10 push-press
- 15 push-jerk
Men's prescribed weight is 95#. Something felt right tonight because I cut quite a bit of time off of the last time we did this. Granted, I had a hard time washing my hair when I got home, but it still felt good.
Tuesday, May 27, 2008
Play on the beach
Because it was great weather out on the beach near Crissy Field, we headed out across the street, heavy dumbell (50#) in tow. Kelly had us play around with some different movements. First he set up a distance in the sand that we would be moving back and forth across, cleaning and heaving the weight forward in a 'shotput-like' movement, breaking up each trip with 15 pushups. Next we did walking lunges with weight locked out overhead, sprint, and lunge back with weight overhead again on the other arm. Then we finished up with 3 rounds of sprints.
Sprinting on sand is hard, and fun in a weird sort of way. Doing all this with a sunset and the Golden Gate in the background probably made it a bit easier. I forget how much I love this place sometimes.
Sprinting on sand is hard, and fun in a weird sort of way. Doing all this with a sunset and the Golden Gate in the background probably made it a bit easier. I forget how much I love this place sometimes.
Saturday May 24, 2008
I was unsure of what to post here for this day, mainly due to my performance.
Kelly had us run some 'sprint' rounds of Helen (3x {400m run, 21 kettlebell swings 53#, 12 pullups}). It was modified down to a short sprint distance, probably around 40-50 yards or so, 10 swings, and 6 pullups. For most, the work round was right around a minute. The alternating group setup gave us a minute's rest between rounds. We'd go until our performance began to drop off considerably. That ended up at 7 rounds total.
I'd never swung the 2 pood (32kg/70lbs) bell before so I thought I'd give it a try. Part of me wants to think that was a mistake, the other part knows it was time to step up the weight, despite whatever might occur.
Rounds 1-5 I was consistantly able to keep my time between 49 sec and 54 sec. The problem was just that though. I only completed rounds 1-5. Halfway through the rest period after round 5 my lower back siezed up and I couldn't stand. I layed down before I fell over, and started spazzing out. It felt like someone took a cane and snuck up behind me and beat me a few times across my back. I know I was already a bit worn out from some heavy deadlifting a couple days prior, and I think the heavy swings I wasn't used to pushed me over the line. It made me more upset that I had to accept a big DNF. Personal pride check I suppose. I don't know what the lesson learned is, but I think there's one in there somewhere about limits our bodies imposed on us. One thing I think I've learned/taught myself through CF'ing for a while now is to ignore certain aches and discomfort because it's just that. Maybe there's a balance the other way as well?
Kelly had us run some 'sprint' rounds of Helen (3x {400m run, 21 kettlebell swings 53#, 12 pullups}). It was modified down to a short sprint distance, probably around 40-50 yards or so, 10 swings, and 6 pullups. For most, the work round was right around a minute. The alternating group setup gave us a minute's rest between rounds. We'd go until our performance began to drop off considerably. That ended up at 7 rounds total.
I'd never swung the 2 pood (32kg/70lbs) bell before so I thought I'd give it a try. Part of me wants to think that was a mistake, the other part knows it was time to step up the weight, despite whatever might occur.
Rounds 1-5 I was consistantly able to keep my time between 49 sec and 54 sec. The problem was just that though. I only completed rounds 1-5. Halfway through the rest period after round 5 my lower back siezed up and I couldn't stand. I layed down before I fell over, and started spazzing out. It felt like someone took a cane and snuck up behind me and beat me a few times across my back. I know I was already a bit worn out from some heavy deadlifting a couple days prior, and I think the heavy swings I wasn't used to pushed me over the line. It made me more upset that I had to accept a big DNF. Personal pride check I suppose. I don't know what the lesson learned is, but I think there's one in there somewhere about limits our bodies imposed on us. One thing I think I've learned/taught myself through CF'ing for a while now is to ignore certain aches and discomfort because it's just that. Maybe there's a balance the other way as well?
Friday, May 23, 2008
Thursday May 22, 2008
We 'sprinted' three rounds, with a little recovery between rounds, attempting to match or better our time for each.
Row 300m
12 Deadlift 225#
9 Pullups
You could use whatever weight you wanted for the lift, I went for 225. One thing I didn't expect was to have my grip taken away from me for the pullups immediately after the lift. Tricky Kevin. I was pleased with my consistant output.
Round 1: 3:04
Round 2: 3:01
Round 3: 3:04
Row 300m
12 Deadlift 225#
9 Pullups
You could use whatever weight you wanted for the lift, I went for 225. One thing I didn't expect was to have my grip taken away from me for the pullups immediately after the lift. Tricky Kevin. I was pleased with my consistant output.
Round 1: 3:04
Round 2: 3:01
Round 3: 3:04
Wednesday, May 21, 2008
Frankenchipper
Take all your favorite or otherwise miserable building blocks of various crossfit workouts and throw them all together. Behold Frankenchipper. Tuesday night's abomination was:
500m row
Hydrant run
21 kettlebell swings (53#)
12 pullups
50 unweighted barbell thrusters
3 rounds of Cindy (5 pullups, 10 pushups, 15 squats)
30 box jumps
21 handstand pushups
30 knees to elbows
30 double unders
14:13
500m row
Hydrant run
21 kettlebell swings (53#)
12 pullups
50 unweighted barbell thrusters
3 rounds of Cindy (5 pullups, 10 pushups, 15 squats)
30 box jumps
21 handstand pushups
30 knees to elbows
30 double unders
14:13
Tuesday, May 20, 2008
Monday May 19, 2008
6 pm class
We worked on front squatting a bit; up to a moderate weight for 3x3. I ended up just doing 205, and regretting it afterwards after having a lot left in the tank.
A follow-up met-con piece to round out the night:
5 rounds of
We worked on front squatting a bit; up to a moderate weight for 3x3. I ended up just doing 205, and regretting it afterwards after having a lot left in the tank.
A follow-up met-con piece to round out the night:
5 rounds of
- Hydrant run
- 30 double unders
Saturday, May 17, 2008
Saturday May 17, 2008
Kevin was coaching this morning at 745. We did a partner workout that stepped down from 9 reps to 1 of push-pressing, with a series of increasing distance sprints and backpedaling. Matt and I used 135#. I thought the barbell would be the limiting factor for me, but it turned out to be the opposite.
14:28
14:28
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