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