Quick post because I'm exhausted...which could either be because I"m (a) getting sick or (b) still feeling the effects of the WOD I just did + coming off of a 5 day sugar high...I vote for option b...
"Mike's 26" (created by my brother...with a little editing from me)
26 Ground to Overhead, 95lb
26 Double Unders
26 Box Jumps, 30"
26 DU
26 Deadlifts, 225lb
26 DU
26 Wall Ball, 20lb
26 Kettlebell Swings, 70lb
26 DU
26 Strict Pull-Ups
26 DU
26 Burpees
26 DU
19min 30sec
This sucked...but it got me to workout. Back to normal tomorrow...hopefully....
Thursday, February 24, 2011
Tuesday, February 22, 2011
Day of Birth
Happy Birthday to me...and George Washington!
I just watched the CrossFit Journal video on the mainpage and I am super excited to see that Reebok is developing new footwear and apparel with the help of CrossFit greats like Mikko Salo. It reassures me that the $10 million deal between CrossFit and Reebok was indeed a good idea.
The Opens are 3 weeks away. Starting tomorrow I'll be back to 100% paleo and tracking...until then, I'll continue to be as fat as Paul Potorti.
Today's workout was my birthday WOD at CF Durham....and it was brutal.
Muscle-Ups
x5/4/4/5/4
"Mike's Birthday WOD"
AMRAP 9 min
9 Deadlifts, 135lb
7 Squat Cleans, 135lb
5 Shoulder-to-Overhead, 135lb
4 Rounds + 9 Deadlifts
Rest 3 min
AMRAP 3 min
Burpees (jump to 6" above reach)
41 Burpees
Legs are toast. I really wanted five rounds, but alas it just did not happen today.
I just watched the CrossFit Journal video on the mainpage and I am super excited to see that Reebok is developing new footwear and apparel with the help of CrossFit greats like Mikko Salo. It reassures me that the $10 million deal between CrossFit and Reebok was indeed a good idea.
The Opens are 3 weeks away. Starting tomorrow I'll be back to 100% paleo and tracking...until then, I'll continue to be as fat as Paul Potorti.
Today's workout was my birthday WOD at CF Durham....and it was brutal.
Muscle-Ups
x5/4/4/5/4
"Mike's Birthday WOD"
AMRAP 9 min
9 Deadlifts, 135lb
7 Squat Cleans, 135lb
5 Shoulder-to-Overhead, 135lb
4 Rounds + 9 Deadlifts
Rest 3 min
AMRAP 3 min
Burpees (jump to 6" above reach)
41 Burpees
Legs are toast. I really wanted five rounds, but alas it just did not happen today.
Monday, February 21, 2011
NEW POST
"NEW POST"...I'm having a hard time finding that button lately. Not much to report. I had a pretty fun weekend even though my diet has been all over the place. Pasta, cookies, brownies, ice cream, alcohol, pancakes....it will all get better after my 26th tomorrow.....hopefully.
.
Still doing my normal workout schedule for the most part...here's the past few:
Thursday
Deadlift...worked up to 365x5
21-15-9
DB Squat Thruster, 35lb
KB Swing, 24kg
4min 7sec
Friday
Front Squats...up to 2 sets of 3 @ 195
AMRAP 12
10 Push Jerk, 115lb
20 Box jumps, 24"
30 Double Unders
4 Rounds + 35 reps
Wasn't happy after this one...had no energy.
Saturday
worked on snatches
Wittman
7 Rounds
15 KB Swings, 24kg
15 Power Cleans, 95lb
15 Box Jumpes, 24"
16min 49sec
Hamstrings were done after this one, which made today that much worse
Monday
Back Squats (deload) 205x3x5
C&J (deload) up to 185x1
Overhead Squat - up to 185x1 (PR)
9-15-21
Pull-Ups
Ring Dips
Power Cleans, 135lb
7min 19sec
Tomorrow is my birthday WOD...should be fun
Ultimate Conditioning - 2/21/2011
A. Work up to heavy set of 5 for deadlifts
B. Work on Chin-Ups or Body Rows
C. WOD
.
Still doing my normal workout schedule for the most part...here's the past few:
Thursday
Deadlift...worked up to 365x5
21-15-9
DB Squat Thruster, 35lb
KB Swing, 24kg
4min 7sec
Friday
Front Squats...up to 2 sets of 3 @ 195
AMRAP 12
10 Push Jerk, 115lb
20 Box jumps, 24"
30 Double Unders
4 Rounds + 35 reps
Wasn't happy after this one...had no energy.
Saturday
worked on snatches
Wittman
7 Rounds
15 KB Swings, 24kg
15 Power Cleans, 95lb
15 Box Jumpes, 24"
16min 49sec
Hamstrings were done after this one, which made today that much worse
Monday
Back Squats (deload) 205x3x5
C&J (deload) up to 185x1
Overhead Squat - up to 185x1 (PR)
9-15-21
Pull-Ups
Ring Dips
Power Cleans, 135lb
7min 19sec
Tomorrow is my birthday WOD...should be fun
Ultimate Conditioning - 2/21/2011
A. Work up to heavy set of 5 for deadlifts
B. Work on Chin-Ups or Body Rows
C. WOD
WOD
9-15-21
DB Ground-to-Overhead Right Arm (40/25)
DB Ground-to-Overhead Left Arm (40/25)
Burpees
Tuesday, February 15, 2011
Reporting In
It's been awhile since I posted because I've been extremely busy. I'm going to try and update the past few days.
USAW Lv 1 Sports Performance Coach Certification
This cert. was by far the BEST coaching course I have ever taken. Right away, Glenn told us that he was going to skim through the book so we could go straight to hands-on coaching. We spent the first day reviewing and going over progressions for the snatch. Since this is arguably the hardest lift to master/coach we ended up running over and having to finish on Saturday. We also went over Jerk and Clean progressions (separately) and power assistance exercises. Overall, the weekend was awesome. I met some great people and had a lot of fun learning how to be a better coach.
Monday after the cert. I really wanted to work on some Olympic Lifting. I abandoned my CrossFit stuff for the day and instead focused on the Snatch. I used the progressions as my warm-up and then attempted to max out. The session went like this:
Snatch Progressions (OH Squat, Snatch Balance, High Hang Snatch, Above/Below Knee Snatch)
Snatch
75x3
95x1/1
115x1/1
135x1/1/1
145x1
155xF
155xF
160xF
165xF
165x1 (7.5lb PR)
Back Squat
225x3x3
Today I decided to work on the Clean&Jerk. I went through similar progressions as I used for the Snatch.
C&J
75 - singles
95 - singles
115 - singles
135x1
155x1
155x1
185x1
215xF
215xF
215xF
215x1 (10lb PR)
There's something to be said for persistence! I knew the biggest thing holding me back on this lift was my brain. Once I finally talked myself into proper set-up and execution it went up nicely...notice I didn't say easily.
CFNE WOD
12-9-6-3
Front Squat, 135lb
Chest-to-Bar Pull-Ups
Handstand Push-Ups
7m 51s
By far the hardest thing about this WOD was the HSPU. I need to get better at bodyweight gymnastics stuff (pistols, HSPU) if I stand any chance at sectionals....ugh
10 min Ladder
1 Power Clean, 155lb
1 Muscle-Up
2 PC
2 MU
etc.
6 Rounds + 3 PC
Legs are spent from the past 4 days. I don't think I'm going to do a double today....
USAW Lv 1 Sports Performance Coach Certification
This cert. was by far the BEST coaching course I have ever taken. Right away, Glenn told us that he was going to skim through the book so we could go straight to hands-on coaching. We spent the first day reviewing and going over progressions for the snatch. Since this is arguably the hardest lift to master/coach we ended up running over and having to finish on Saturday. We also went over Jerk and Clean progressions (separately) and power assistance exercises. Overall, the weekend was awesome. I met some great people and had a lot of fun learning how to be a better coach.
Monday after the cert. I really wanted to work on some Olympic Lifting. I abandoned my CrossFit stuff for the day and instead focused on the Snatch. I used the progressions as my warm-up and then attempted to max out. The session went like this:
Snatch Progressions (OH Squat, Snatch Balance, High Hang Snatch, Above/Below Knee Snatch)
Snatch
75x3
95x1/1
115x1/1
135x1/1/1
145x1
155xF
155xF
160xF
165xF
165x1 (7.5lb PR)
Back Squat
225x3x3
Today I decided to work on the Clean&Jerk. I went through similar progressions as I used for the Snatch.
C&J
75 - singles
95 - singles
115 - singles
135x1
155x1
155x1
185x1
215xF
215xF
215xF
215x1 (10lb PR)
There's something to be said for persistence! I knew the biggest thing holding me back on this lift was my brain. Once I finally talked myself into proper set-up and execution it went up nicely...notice I didn't say easily.
CFNE WOD
12-9-6-3
Front Squat, 135lb
Chest-to-Bar Pull-Ups
Handstand Push-Ups
7m 51s
By far the hardest thing about this WOD was the HSPU. I need to get better at bodyweight gymnastics stuff (pistols, HSPU) if I stand any chance at sectionals....ugh
10 min Ladder
1 Power Clean, 155lb
1 Muscle-Up
2 PC
2 MU
etc.
6 Rounds + 3 PC
Legs are spent from the past 4 days. I don't think I'm going to do a double today....
Thursday, February 10, 2011
I Hate Spiders
After seeing what today's WOD was going to be I decided to ditch my much needed rest day. The workout appeared a week ago on the CF Mainpage and recently on CF New England's site as well (possibly the same day). I had no idea what time would be considered good, I just wanted to push myself and see what I could do.
Dave led today, as he usually does on Thursday, and the focus was on muscle-ups. He suggested I work on strict false grip MUs instead of adding weight to my kipping ones. He knows more than Paul Potorti...and me. I did a few strict MU, but my main focus was on mobility and warming-up.
I did:
mobility band and ball work
2x25 GHD Sit-Ups
Squat Thrusters 65x5, 95x5, 135x1 - just to feel out the weight
I also practiced weighted pull-ups with various methods (vest, dumbbell, weight plates, kettlebell)
"Tarantula" (as it's called by CF New England)
15 Squat Thrusters, 135lb
15 Weighted Pull-Ups, w/35lb
21 Squat Thrusters, 95lb
21 Weighted Pull-Ups, 2/20lb
36 Squat Thrusters, 65lb
36 Pull-Ups
The fastest time on the board prior to "3,2,1...GO" was around 14 minutes. My only goal was to go sub-14 and push as hard as I could.
The rounds went (to the best of my memory) like this:
[Paul Potorti inspired play-by-play]
15 Thrusters @ 135lb - managed to get all 15 in a row, although the last 2 were a struggle
15 W. Pullups @ 35lb - I used a belt with weight plates for this. The challenge was that too much kipping motion would make the plates swing too much. I had to abandon my kip and did all of these pretty strict. I believe broken into a set of 10 and 5.
21 Thrusters @ 95lb - My game plan was to hit 3 sets of 7 reps and move on. I did 7, 8, and 6 instead.
21 W. Pull-Ups @ 20lb - Used a weight vest for this. One of the 1lb weights fell out of the vest when I put it on so I quickly put it in my pocket and jumped on the bar. I did 11 Pull-Ups and then 2 quick sets of 5...butterfly kip, since it was doable.
36 Thrusters @ 65lb - My goal was 3 sets of 12 reps. I manged 12 in a row on the first set, but then broke the following sets into 8.
36 Pull-Ups - I jumped on the bar as soon as I could breathe. I managed 12 Pull-Ups before dropping and then jumped up and did another 10. The last 14 were broken a bit since my arms were not cooperating.
Overall time for the WOD was 10min 10sec
Overall, this workout was actually pretty fun. I still hate spiders. Only slightly less than Paul Potorti.
Dave led today, as he usually does on Thursday, and the focus was on muscle-ups. He suggested I work on strict false grip MUs instead of adding weight to my kipping ones. He knows more than Paul Potorti...and me. I did a few strict MU, but my main focus was on mobility and warming-up.
I did:
mobility band and ball work
2x25 GHD Sit-Ups
Squat Thrusters 65x5, 95x5, 135x1 - just to feel out the weight
I also practiced weighted pull-ups with various methods (vest, dumbbell, weight plates, kettlebell)
"Tarantula" (as it's called by CF New England)
15 Squat Thrusters, 135lb
15 Weighted Pull-Ups, w/35lb
21 Squat Thrusters, 95lb
21 Weighted Pull-Ups, 2/20lb
36 Squat Thrusters, 65lb
36 Pull-Ups
The fastest time on the board prior to "3,2,1...GO" was around 14 minutes. My only goal was to go sub-14 and push as hard as I could.
The rounds went (to the best of my memory) like this:
[Paul Potorti inspired play-by-play]
15 Thrusters @ 135lb - managed to get all 15 in a row, although the last 2 were a struggle
15 W. Pullups @ 35lb - I used a belt with weight plates for this. The challenge was that too much kipping motion would make the plates swing too much. I had to abandon my kip and did all of these pretty strict. I believe broken into a set of 10 and 5.
21 Thrusters @ 95lb - My game plan was to hit 3 sets of 7 reps and move on. I did 7, 8, and 6 instead.
21 W. Pull-Ups @ 20lb - Used a weight vest for this. One of the 1lb weights fell out of the vest when I put it on so I quickly put it in my pocket and jumped on the bar. I did 11 Pull-Ups and then 2 quick sets of 5...butterfly kip, since it was doable.
36 Thrusters @ 65lb - My goal was 3 sets of 12 reps. I manged 12 in a row on the first set, but then broke the following sets into 8.
36 Pull-Ups - I jumped on the bar as soon as I could breathe. I managed 12 Pull-Ups before dropping and then jumped up and did another 10. The last 14 were broken a bit since my arms were not cooperating.
Overall time for the WOD was 10min 10sec
Overall, this workout was actually pretty fun. I still hate spiders. Only slightly less than Paul Potorti.
Wednesday, February 9, 2011
Cankles
My. Legs. Are. Tired.
It seems like my legs haven't had a break lately. I'm going to push through and workout out Thursday/Friday and take the weekend "off". I'll be at the USAW Level 1 Performance Coach Cert. and there is def. going to be some practical application of lifts and accessory movements.
Tuesday night I did 3x800m on the C2
1) 2:50.2 (24 s/m)
2) 2:55.6 (26 s/m)
3) 2:56.8 (29 s/m)
It took everything I had (mentally) not to quit after the first 800m...again, my legs were toast.
Lots of Squat Thrusters to look forward to Thursday and Front Squats Friday....YAY!
Quick workout today....finished off my legs (calves/ankles/feet)
Deadlift
worked up to 365x3
21 Deadlifts, 225
100 Lateral Bar Hops
18 Deadlifts, 225
100 Lateral Bar Hops
15 Deadlifts, 225
100 Lateral Bar Hops
12 Deadlifts, 225
100 Lateral Bar Hops
Lateral Bar Hop = Jump over barbell. Each jump over counts as one. This WOD sucked more than I initially thought it would. My legs/ankles/etc were burning and I had to break up the Deadlifts more than I had expected. My goal was sub-10, but I finished around 14:31....sigh
It seems like my legs haven't had a break lately. I'm going to push through and workout out Thursday/Friday and take the weekend "off". I'll be at the USAW Level 1 Performance Coach Cert. and there is def. going to be some practical application of lifts and accessory movements.
Tuesday night I did 3x800m on the C2
1) 2:50.2 (24 s/m)
2) 2:55.6 (26 s/m)
3) 2:56.8 (29 s/m)
It took everything I had (mentally) not to quit after the first 800m...again, my legs were toast.
Lots of Squat Thrusters to look forward to Thursday and Front Squats Friday....YAY!
Quick workout today....finished off my legs (calves/ankles/feet)
Deadlift
worked up to 365x3
21 Deadlifts, 225
100 Lateral Bar Hops
18 Deadlifts, 225
100 Lateral Bar Hops
15 Deadlifts, 225
100 Lateral Bar Hops
12 Deadlifts, 225
100 Lateral Bar Hops
Lateral Bar Hop = Jump over barbell. Each jump over counts as one. This WOD sucked more than I initially thought it would. My legs/ankles/etc were burning and I had to break up the Deadlifts more than I had expected. My goal was sub-10, but I finished around 14:31....sigh
Tuesday, February 8, 2011
10 Minutes to Save the World...
10 minutes...600 seconds...it doesn't seem that long. More on that later.
My legs were pretty stiff today. Not one of those I-can't-walk-down-the-stairs feelings, but the now-that-I'm-trying-to-squat-I-can-tell-my-legs-hurt feeling. I foam rolled my glutes and stretched out for a bit before I started my workout. I normally try to work up to a heavy front squat single, but today decided to stop short due to my legs and lower back still feeling awkward from Sunday (super cushy couch = bad for backs).
Front Squat
up to 185x1
Power Snatch
75x3
95x3
105x2
115x2
135x2x3
Power C&J
135x2
165x2x3
10 min. MAX Muscle-Ups
40 total reps (30 @ 6:43 - 2min PR)
My. Shoulders. Are. Fried. My strategy going into the 10 minutes was to try and hit 5 muscle-ups every min/on the min. That would have successfully landed me 50 reps in the allotted time. 10 minutes didn't seem that long at the start and it actually went well initially. I think I managed to maintain that for the first 4 minutes (20 reps), but then missed number 5 on minute 5. After that it was a struggle to string more than 2-3 together at a time. My plan fell apart and I ended up just doing as many as I could, when I could muster the strength. In any event, I hit a 30 muscle-up PR so I'm happy.
My legs were pretty stiff today. Not one of those I-can't-walk-down-the-stairs feelings, but the now-that-I'm-trying-to-squat-I-can-tell-my-legs-hurt feeling. I foam rolled my glutes and stretched out for a bit before I started my workout. I normally try to work up to a heavy front squat single, but today decided to stop short due to my legs and lower back still feeling awkward from Sunday (super cushy couch = bad for backs).
Front Squat
up to 185x1
Power Snatch
75x3
95x3
105x2
115x2
135x2x3
Power C&J
135x2
165x2x3
10 min. MAX Muscle-Ups
40 total reps (30 @ 6:43 - 2min PR)
My. Shoulders. Are. Fried. My strategy going into the 10 minutes was to try and hit 5 muscle-ups every min/on the min. That would have successfully landed me 50 reps in the allotted time. 10 minutes didn't seem that long at the start and it actually went well initially. I think I managed to maintain that for the first 4 minutes (20 reps), but then missed number 5 on minute 5. After that it was a struggle to string more than 2-3 together at a time. My plan fell apart and I ended up just doing as many as I could, when I could muster the strength. In any event, I hit a 30 muscle-up PR so I'm happy.
Monday, February 7, 2011
Squat and Throw...and Duck
Ah, motivation. It's the one thing you can't buy...not really. You can pay a personal trainer to help keep you "motivated" and on track, but at the end of the day it has to come from within. Well folks, today was most certainly not my day.
If I had to pinpoint my issue to one thing I would probably blame my weekend diet. An entire pizza, cake, alcohol, cookies, chips...none of it is conducive to energy levels or decent sleep...both of which I was lacking today.
Enough whining...
Mobility work for adductors
Back Squats
75x5
95x5
115x5
135x3
165x3/3
185x3
215x3
235x3x5
Clean & Jerks
135x1
165x1/1
175x1
Squats felt REALLY good this week and I had very little trouble keeping my knees out (which was an issue the last time I was at this weight). C&J were rushed due to conditioning. I had to stretch out/roll my glutes because my lower back was giving a bit of grief...I def. could have gone heavier on the C&J...175 is starting to feel easy.
So now we arrive at the part of my workout that was devoid of any motivation, effort, or energy. The WOD today was Karen (150 wall ball for time). I sincerely hate wall ball....with a passion. Ask anyone what I constantly bitch about and it's wall ball...and ab work. I wasn't particularly thrilled to do the workout after squatting, but decided to give it a go nonetheless....
Karen
150 Wall Ball, 20lb @ 10ft target
8min 53sec (~ 1 min PR)
Yay, PR...lame (I should have been sub-7). To give you some sort of idea of where I'm coming from, I wasn't even breathing heavy at the end of the workout. I took a lot of breaks, for longer than was necessary and was constantly only stringing 3-5 wall ball shots at a time...pathetic. Why am I being so hard on myself? So that it doesn't happen again. You may be sick of reading about all my whining (I know Paul is...if he's read this far), but I need it so that it doesn't reoccur. My diets back to normal now and I don't foresee another chance to blow it to hell for awhile (Birthday dinner on the 19th...eesh).
Anyway, rainbows and butterflies and happy things. I don't want you to leave my blog depressed. Tomorrow Gabe and I are doing max muscle-ups in 10 minutes...my goal is 50 and I'm going to push hard to hit it, so stay tuned.
Ultimate Conditioning - Monday 2/7/2011
Deadlifts 5-5-5
AMRAP 12
6 Burpees w/ lateral hop over hurdle
12 KB Swings (52/35)
18 Squats
If I had to pinpoint my issue to one thing I would probably blame my weekend diet. An entire pizza, cake, alcohol, cookies, chips...none of it is conducive to energy levels or decent sleep...both of which I was lacking today.
Enough whining...
Mobility work for adductors
Back Squats
75x5
95x5
115x5
135x3
165x3/3
185x3
215x3
235x3x5
Clean & Jerks
135x1
165x1/1
175x1
Squats felt REALLY good this week and I had very little trouble keeping my knees out (which was an issue the last time I was at this weight). C&J were rushed due to conditioning. I had to stretch out/roll my glutes because my lower back was giving a bit of grief...I def. could have gone heavier on the C&J...175 is starting to feel easy.
So now we arrive at the part of my workout that was devoid of any motivation, effort, or energy. The WOD today was Karen (150 wall ball for time). I sincerely hate wall ball....with a passion. Ask anyone what I constantly bitch about and it's wall ball...and ab work. I wasn't particularly thrilled to do the workout after squatting, but decided to give it a go nonetheless....
Karen
150 Wall Ball, 20lb @ 10ft target
8min 53sec (~ 1 min PR)
Yay, PR...lame (I should have been sub-7). To give you some sort of idea of where I'm coming from, I wasn't even breathing heavy at the end of the workout. I took a lot of breaks, for longer than was necessary and was constantly only stringing 3-5 wall ball shots at a time...pathetic. Why am I being so hard on myself? So that it doesn't happen again. You may be sick of reading about all my whining (I know Paul is...if he's read this far), but I need it so that it doesn't reoccur. My diets back to normal now and I don't foresee another chance to blow it to hell for awhile (Birthday dinner on the 19th...eesh).
Anyway, rainbows and butterflies and happy things. I don't want you to leave my blog depressed. Tomorrow Gabe and I are doing max muscle-ups in 10 minutes...my goal is 50 and I'm going to push hard to hit it, so stay tuned.
Ultimate Conditioning - Monday 2/7/2011
Deadlifts 5-5-5
AMRAP 12
6 Burpees w/ lateral hop over hurdle
12 KB Swings (52/35)
18 Squats
Saturday, February 5, 2011
Keep Your Chin Up
What a crappy day to have to drive to Durham. I'm not a huge fan of rain, especially when it's cold outside. I also like complaining...so I will.
Today's strength portion was supposed to be 50 strict chin-ups, but I decided to stretch out instead. I then decided to ADD to the 50 chin-ups into the WOD, as I thought they fit nicely.
50 Box Jumps, 20"
50 Pull-Ups
50 KB Swings, 52lb
50 Sit-Ups (Abmat)
50 DB Hang Power Cleans, 40lb
800m Run
50 GHD Back Extensions
17m 34sec
Post WOD Strength Work
2 Position Snatch
elbow was bothering me (prob. from snatches and OH Squats yesterday)
just worked with 75lb
2 Position Clean
135 x 4sets
Push Jerk + Jerk
135 x 4sets
Today's strength portion was supposed to be 50 strict chin-ups, but I decided to stretch out instead. I then decided to ADD to the 50 chin-ups into the WOD, as I thought they fit nicely.
50 Box Jumps, 20"
50 Pull-Ups
50 KB Swings, 52lb
50 Sit-Ups (Abmat)
50 DB Hang Power Cleans, 40lb
800m Run
50 GHD Back Extensions
17m 34sec
Post WOD Strength Work
2 Position Snatch
elbow was bothering me (prob. from snatches and OH Squats yesterday)
just worked with 75lb
2 Position Clean
135 x 4sets
Push Jerk + Jerk
135 x 4sets
Friday, February 4, 2011
Power Up
Lots of workout updates for today, as I worked out twice.
Workout 1 - 3pm
Front Squats
warm-up sets up to 155
190x3x5
Snatch
singles w/ 115, 125
Workout 2 - 5pm
Overhead Squats
95x5
115x5
135x5
145x5
155x3
9-7-5
Deadlifts, 315
Muscle-Ups
6min 58sec
Messing around:
Ring Handstand Push-ups - 2 sets of 3 reps
Workout 1 - 3pm
Front Squats
warm-up sets up to 155
190x3x5
Snatch
singles w/ 115, 125
Workout 2 - 5pm
Overhead Squats
95x5
115x5
135x5
145x5
155x3
9-7-5
Deadlifts, 315
Muscle-Ups
6min 58sec
Messing around:
Ring Handstand Push-ups - 2 sets of 3 reps
Thursday, February 3, 2011
The off day that never was...
Paul Potorti shout out! I feel like Paul, who never takes a much needed rest day.
I'm going to start ramping up my training over the next few weeks in preparation for CF Sectionals...I think I said that last time (expect to hear it a lot more over the next few weeks). Anyway, I had planned tonight to be active rest, but decided to do a WOD with my weaknesses....after a little strength fun of course!
Mobility warm-up for hips and back
Max Weight Squat Thruster
75x5
95x3
115x1
145x1
165x1
175x1
185xF
Got 185 to just above my head, but couldn't lock it out. Since I intended today to be rest I just decided to stop there...
Row warm-up
500m - 1:39.85 (PR by 6 sec...and I don't ever row)
Row Your Rope
100 Double Unders
1000m row
100 Double Unders
8m 11sec
I'm going to start ramping up my training over the next few weeks in preparation for CF Sectionals...I think I said that last time (expect to hear it a lot more over the next few weeks). Anyway, I had planned tonight to be active rest, but decided to do a WOD with my weaknesses....after a little strength fun of course!
Mobility warm-up for hips and back
Max Weight Squat Thruster
75x5
95x3
115x1
145x1
165x1
175x1
185xF
Got 185 to just above my head, but couldn't lock it out. Since I intended today to be rest I just decided to stop there...
Row warm-up
500m - 1:39.85 (PR by 6 sec...and I don't ever row)
Row Your Rope
100 Double Unders
1000m row
100 Double Unders
8m 11sec
Wednesday, February 2, 2011
Smoked
Today was rushed, as are all Wednesdays due to the craziness of my schedule. I got in a quick workout (with minimal warm-up).
Deadlifts
335x3x5
Press
115x3x5
AMRAP 8min
1 KB Swing/1 Squat thrusters, 2 KBS/2SQT, etc. etc.
70lb KB, 95lb barbell
Only made it to 8 rounds + 9 KB Swings...my legs and lower back are fried after the past few days (whine)
Deadlifts
335x3x5
Press
115x3x5
AMRAP 8min
1 KB Swing/1 Squat thrusters, 2 KBS/2SQT, etc. etc.
70lb KB, 95lb barbell
Only made it to 8 rounds + 9 KB Swings...my legs and lower back are fried after the past few days (whine)
Tuesday, February 1, 2011
Double Double
Tuesday is my double day and I decided to try out the WOD I created for my Ultimate Conditioning classes tomorrow. The WOD was put together by having my class vote on random numbers (1-20) that were linked with an exercise. Using what they picked, I put together what I think is a pretty "good" workout.
Weights are as follows: (mine/class men/class women)
100m run
10 Deadlifts (275/225/155)
100m run
20 Weighted Hand Release Push-Ups (45/25/15)
100m run
30 Squats (45/25/15)
100m run
40 Dumbbell Clean & Jerks (50/40/25)
100m run
50 Overhead (single arm) Walking Lunges (50/40/25)
100m run
This little cutie took me 14:07
Tomorrow should be fun. At least now I can be empathetic with my clients...
Weights are as follows: (mine/class men/class women)
100m run
10 Deadlifts (275/225/155)
100m run
20 Weighted Hand Release Push-Ups (45/25/15)
100m run
30 Squats (45/25/15)
100m run
40 Dumbbell Clean & Jerks (50/40/25)
100m run
50 Overhead (single arm) Walking Lunges (50/40/25)
100m run
This little cutie took me 14:07
Tomorrow should be fun. At least now I can be empathetic with my clients...
Muscle Up, Up, and Away
I've been feeling strong lately. Like super freakin' fantastic awesome strong. I thank paleo for that and I will NOT be going back to my old eating habit anytime soon. I will introduce a cheat meal+dessert on Saturdays, however, but only after thoroughly running myself into the ground first.
Paul came to the 11:30 class today (dog troubles, I'm told) and did the WOD. He was his normal charming self...I only cried once.
Today's strength was sort of a "recovery day"...
Front Squat (heavy single)
135x1
165x1
185x1
205x1
215x1
230x1
Power Snatch
95x3
115x2
115x2
135x2
135x2
Power C&J
135x2
155x2
155x2
I was planning on doing a Muscle-Up WOD today and then saw that Spencer Hendel (CF Charlotte/games competitor) had posted one on his facebook status with MU's in it....so I did that one instead.
3 Rounds:
30 Double Unders
7 Muscle Ups*
35 Push Presses (45# dumbbells)
..........
*For every MU you get without coming off the rings, subtract 5 PP.
Paul came to the 11:30 class today (dog troubles, I'm told) and did the WOD. He was his normal charming self...I only cried once.
Today's strength was sort of a "recovery day"...
Front Squat (heavy single)
135x1
165x1
185x1
205x1
215x1
230x1
Power Snatch
95x3
115x2
115x2
135x2
135x2
Power C&J
135x2
155x2
155x2
I was planning on doing a Muscle-Up WOD today and then saw that Spencer Hendel (CF Charlotte/games competitor) had posted one on his facebook status with MU's in it....so I did that one instead.
3 Rounds:
30 Double Unders
7 Muscle Ups*
35 Push Presses (45# dumbbells)
..........
*For every MU you get without coming off the rings, subtract 5 PP.
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