Tuesday July 1, 2008

B-School Nasty

Tonight, in honor of Josh Cunningham's last day at SFCF before heading off to Cornell for business school, Kelly threw together something named b-school nasty. In teams of 3, we'd each see

5 Zercher Squats (135#)
10 Box Jumps
10 Pushups

Then we'd all do a run to the gate together.

The two not squatting would lift the bar up for the third person. The goal was max rounds in 20 minutes.

Josh, Phil, and myself finished 9 rounds total.

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