10 rounds:
- 10 deadlift 135#
- 15 pushups
Saturday, August 30, 2008
Friday, August 29, 2008
Thursday August 28, 2008
Kelly worked us through 5 sets of max body weight front squats, then max pullups without coming off the bar.
Front Squats (175#)/Pullups
Taking note of Kelly's cues from a few weeks ago to widen my grip as to not crush my hands/fingers on my shoulders, as well as focusing on reengaging the tension in my legs and chasing the bar on the way up helped me nail consistent squats across the board tonight.
As far as pullups are concerned, it's still my grip that is giving out before my upper body starts to become fatigued.
My energy levels are still high, and I haven't felt lethargic like I've heard happens this many days into the induction period of NHE, quite the opposite actually. During, and especially after working out I felt way more charged and amped up than usual.
Front Squats (175#)/Pullups
- 9 / 14
- 7 / 13
- 7 / 14
- 7 / 19
- 8 / 14
Taking note of Kelly's cues from a few weeks ago to widen my grip as to not crush my hands/fingers on my shoulders, as well as focusing on reengaging the tension in my legs and chasing the bar on the way up helped me nail consistent squats across the board tonight.
As far as pullups are concerned, it's still my grip that is giving out before my upper body starts to become fatigued.
My energy levels are still high, and I haven't felt lethargic like I've heard happens this many days into the induction period of NHE, quite the opposite actually. During, and especially after working out I felt way more charged and amped up than usual.
Wednesday, August 27, 2008
Wednesday August 27, 2008
Angel filled in for Adrian tonight.
Warmup - 3 rounds of:
20x ea.
The main workout after that was five rounds of:
With weighted barbell
I worked with 115#. HPC and lunges were the most difficult part in my opinion. There seemed to be an odd mood/attitude in the air @ class tonight. I got the impression of a lot of muttering/complaining during the workout. Some people didn't finish for one reason or another.
Today is day 4 of my experiment with the Natural Hormone Enhancement eating plan. My energy levels seemed fine, but I definitely notice a difference in how sharp/foggy my head is from time to time. I had a headache for a couple hours in the afternoon and took some ibuprofin. Lunch was a big piece of halibut and a few florets of broccoli. Around 3:30 I ate little block of sharp cheddar. From the anecdotal evidence I've read, the first couple weeks kinda feel sucky, but they're worth sticking it out.
Warmup - 3 rounds of:
20x ea.
- Pullups
- Pushups
- Situps
- Squats
- Lunges
The main workout after that was five rounds of:
With weighted barbell
- 10 deadlift
- 10 hang power clean
- 10 push press or push jerk if necessary (rack to overhead)
- 10 lunges with weight on back
I worked with 115#. HPC and lunges were the most difficult part in my opinion. There seemed to be an odd mood/attitude in the air @ class tonight. I got the impression of a lot of muttering/complaining during the workout. Some people didn't finish for one reason or another.
Today is day 4 of my experiment with the Natural Hormone Enhancement eating plan. My energy levels seemed fine, but I definitely notice a difference in how sharp/foggy my head is from time to time. I had a headache for a couple hours in the afternoon and took some ibuprofin. Lunch was a big piece of halibut and a few florets of broccoli. Around 3:30 I ate little block of sharp cheddar. From the anecdotal evidence I've read, the first couple weeks kinda feel sucky, but they're worth sticking it out.
Hammerfest
Tuesday 6pm with Kelly. He brough his daughter home from the hospital a couple days ago and named a workout after her that looks brutal. The overall idea is for it to get harder as it goes along, not taper off. Caroline earned the nickname 'the hammer' during her birth, so with all this in mind, tonight was Hammerfest.
Warm up with lunges and squats with a 45# bumper plate overhead for 2 min across the parking lot.
Main course:
16:22, 45# dumbell
Warm up with lunges and squats with a 45# bumper plate overhead for 2 min across the parking lot.
Main course:
- 10 dumbell split snatches L&R
- 400m run
- 15 dumbell split snatches L&R
- 800m run
- 25 dumbell split snatches L&R
- 1200m run
16:22, 45# dumbell
Tuesday, August 26, 2008
Monday August 25, 2008
Monday 6pm with Angel. Three or five rounds of:
- 50 Box Jumps
- 40 kettlebell swings (53#)
- 30 situps
- Hydrant Run
Friday, August 22, 2008
Thursday, August 21, 2008
In the 6pm class we focused on some squatting, progressing from overhead, to front, to back. Any weight that felt appropriate. for 3x5.
Overhead squat
5x135#
5x145#
5x145#
Front Squat
5x175#
5x180#
5x185#
Back Squat
2x225#
4x205#
Aneel looks on in disgust of how little weight I'm using.
From the pictures that Adrian took (thank you very much) I can tell my flexibility has greatly improved in my rack position for the front squat.
By the time I was at the back squat my legs were all wobbly and I was having a hard time handling anything close to what I'm usually able to. Cumulative work build-up in action.
Overhead squat
5x135#
5x145#
5x145#
Front Squat
5x175#
5x180#
5x185#
Back Squat
2x225#
4x205#
Aneel looks on in disgust of how little weight I'm using.
From the pictures that Adrian took (thank you very much) I can tell my flexibility has greatly improved in my rack position for the front squat.
By the time I was at the back squat my legs were all wobbly and I was having a hard time handling anything close to what I'm usually able to. Cumulative work build-up in action.
Thursday, August 21, 2008
Wednesday August 20, 2008
Wednesday night was a broken up version of Grace with a bunch of burpees thrown in.
Men's weight - 135#
Women's - 95#
Men's weight - 135#
Women's - 95#
- 10 Cleans
- 10 burpees
- 10 Jerks
- 10 burpees
- 10 Clean and Jerks
- 10 Burpees
- 10 Jerks
- 10 burpees
- 10 Cleans
Wednesday, August 20, 2008
Jack in Drag
Tonight was a twist on Jackie. There's always a way to make existing workouts just a little harder.
The uphill row was achieved by putting a 4" bumper plate under the front of the erg to lift it up. After 500m, part of the workout was to switch the weight from the front to elevate the rear, then continue on with the 2nd 500m. That transition took me about 25 seconds.
Adding a clean into the usual thruster movement was just enough to throw off the quick cycle rate that can be achieved if it was just a normal squat thrust. This was a fun one.
- 1000m Row Uphill
- 50 Clean -> Thruster (clusters?)
- 30 Pullups (Deadhang)
The uphill row was achieved by putting a 4" bumper plate under the front of the erg to lift it up. After 500m, part of the workout was to switch the weight from the front to elevate the rear, then continue on with the 2nd 500m. That transition took me about 25 seconds.
Adding a clean into the usual thruster movement was just enough to throw off the quick cycle rate that can be achieved if it was just a normal squat thrust. This was a fun one.
Monday August 20, 2008
Three to five rounds of:
I only did 3 rounds but considering how quick my recovery was, I'm thinking I should've done more.
- 20 dumbell power cleans (35# dumbells)
- Hydrant Run
- 20 dumbell thrusters
I only did 3 rounds but considering how quick my recovery was, I'm thinking I should've done more.
Monday, August 18, 2008
Saturday August 16, 2008
Four rounds of max body weight squats followed by a hydrant run. Kelly commented on the details of the setup of squatting on the main sfcf blog.
I'm more comfortable now with my flexability in the shoulders to keep a tight set up with the barbell in the low position. Squatting with the bar lower on my back has helped tremendously to keep the bar centered over the middle of my feet and keep a long torso as well as keep the bar pulled into myself. The open grip "...creates more relative supination of the forearm and subsequently more relative external rotation of the arm that further tightens up the upper back."
Squat/Run
-------------
14 / 1:14
11 / 1:14
10 / 1:25
16 / 1:06
I'm more comfortable now with my flexability in the shoulders to keep a tight set up with the barbell in the low position. Squatting with the bar lower on my back has helped tremendously to keep the bar centered over the middle of my feet and keep a long torso as well as keep the bar pulled into myself. The open grip "...creates more relative supination of the forearm and subsequently more relative external rotation of the arm that further tightens up the upper back."
Squat/Run
-------------
14 / 1:14
11 / 1:14
10 / 1:25
16 / 1:06
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