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.