08-11-2009 (local)
Warm Up:
Air Squats
Overhead Squats with PVC
20 Ab Wheel Push Ups
1 Rope Climb
WOD:
Overhead Squat 5-5-5-5-5 reps.
OK, the difficulty of this exersize was really hidden but once I started I was really surprised. I was only able to do 65lbs. This was my 1st time doing overheads. I learned real quick to lock out the shoulders. I also was extreamly tight from the all the workouts from the week and day prior so it took quite a but of time for me to warm up and do some good squats. I felt this workout for 3 days afterwards.
Saturday, August 15, 2009
Erin
08-10-2009 (local)
Alright, the trainer was pushing for me to complete all 5 rounds as perscribed. I had to kick the dumbbells down to 35lbs instead of 40lbs after round 1 or 2 and I was only able to complete 4 1/2 rounds due to two huge tears in my right hand and one in my left hand that developed in this workout. All and all I did approx 84 (attempts) at the pull ups and stopped at just under 30 minutes. Had my hands not have been torn up I would have completed all 5 rounds. Good times, now I have to continue to heal.
Warm Up:
Squat Clean Progression
Handstands
25 Double Unders
WOD:
“Erin”
Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups
If you are uncomfortable with split cleans or we run out of dumbbells, do 95 pound power cleans (every rep from the floor), women would use 65 pounds.
Alright, the trainer was pushing for me to complete all 5 rounds as perscribed. I had to kick the dumbbells down to 35lbs instead of 40lbs after round 1 or 2 and I was only able to complete 4 1/2 rounds due to two huge tears in my right hand and one in my left hand that developed in this workout. All and all I did approx 84 (attempts) at the pull ups and stopped at just under 30 minutes. Had my hands not have been torn up I would have completed all 5 rounds. Good times, now I have to continue to heal.
Warm Up:
Squat Clean Progression
Handstands
25 Double Unders
WOD:
“Erin”
Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups
If you are uncomfortable with split cleans or we run out of dumbbells, do 95 pound power cleans (every rep from the floor), women would use 65 pounds.
Punch to face....many times!
August 2-7th, 2009 (local)
Well that pretty much sums up last weeks training. It was a kick in the nutz, I definately got some great cardio training in and noticed a substantial increase in arm strength as well by the end.
Well that pretty much sums up last weeks training. It was a kick in the nutz, I definately got some great cardio training in and noticed a substantial increase in arm strength as well by the end.
Saturday, August 1, 2009
Saturday Crush Session
07-01-09
Hey kids! Well it's Saturday but I wasn’t going to let that stop me....kinda like Tuesday and Thursday stopped me....ehh...whatever. Yeah so at the gym, Saturdays are open to the public so the turnout was great. The workout had a lot of notable elements to it that made me really get into crossfit. One was it was over and done within 17 minutes, to include 2 one minute long breaks. How bout' that! The second was the workout was totally scalable to all the different fitness levels of the different members. Lastly I liked how despite the fitness levels all the participants in today’s workout rotated stations all at the same time. Basically we were all going to this hell together. Good times! I damn near puked but I held in there!
WOD:
3 rounds, 1 min at each station, after all rounds, you take a 1 minute break
Total WOD Time: 17 minutes
1. Farmers Carry
2. Tire Flip
3. Weighted Bar Squats
4. Pushup position to a squatting position & repeat with hands on a ball
5. Hands on dumbbells/pushup/1 arm row (each arm)/squating position with DB on shoulders/jump into push press/R leg lunge/L leg lunge
(Alright I varied my weights a bit depending on what DB's were available but I started with the 45lbs. I used the 210lbs tire. As far as numbers were concerned I walked the entire 1 min during the farmers carry as fast as I could. I was in the 5-8 tire flip range. 45lbs bar on my back during the squats for approx 15-17 reps per round. Push-up/squat on a ball I was did approx 11 per round and the last round which I believe they called man makers, I was lucky to get 3 full reps before the minute was up)
Hey kids! Well it's Saturday but I wasn’t going to let that stop me....kinda like Tuesday and Thursday stopped me....ehh...whatever. Yeah so at the gym, Saturdays are open to the public so the turnout was great. The workout had a lot of notable elements to it that made me really get into crossfit. One was it was over and done within 17 minutes, to include 2 one minute long breaks. How bout' that! The second was the workout was totally scalable to all the different fitness levels of the different members. Lastly I liked how despite the fitness levels all the participants in today’s workout rotated stations all at the same time. Basically we were all going to this hell together. Good times! I damn near puked but I held in there!
WOD:
3 rounds, 1 min at each station, after all rounds, you take a 1 minute break
Total WOD Time: 17 minutes
1. Farmers Carry
2. Tire Flip
3. Weighted Bar Squats
4. Pushup position to a squatting position & repeat with hands on a ball
5. Hands on dumbbells/pushup/1 arm row (each arm)/squating position with DB on shoulders/jump into push press/R leg lunge/L leg lunge
(Alright I varied my weights a bit depending on what DB's were available but I started with the 45lbs. I used the 210lbs tire. As far as numbers were concerned I walked the entire 1 min during the farmers carry as fast as I could. I was in the 5-8 tire flip range. 45lbs bar on my back during the squats for approx 15-17 reps per round. Push-up/squat on a ball I was did approx 11 per round and the last round which I believe they called man makers, I was lucky to get 3 full reps before the minute was up)
Thursday, July 30, 2009
5 k run and CrossFit Total
06-30-09
Ok so I missed two days in a row after only "one day in a row" of crossfit so I needed to get on the program. So it's not the best but I took todays WOD a 5k run and combined it with a quick version of yesterdays Crossfit Total.
WOD #1
5k run. (Now I did this on a treadmill that times out after 30 minutes so I did 3.1 miles in 30 minutes flat....whatever. It was a decent run and a little point of note here. Usually at this point in my time home I'm struggling to get back up to this cardio level.....well I still have it. CrossFit kicks ass, nuf said.)
WOD #2
“CrossFit Total”
Back squat, 1 rep - 200lbs'ish
Shoulder Press, 1 rep - 195lbs
Deadlift, 1 rep - 275lbs
(Alright, reference the crossfit total I was outside the crossfit gym with a lousey floor and no one to spot me so I kept the weight within reason but I wanted to give it a shot to make up for the day prior. The deadlift was right on the line for me. I want to give that another shot later on. I totally forgot the weight I had on the back squat but it was in the 200 or more range and the shoulder press was spot on. I could maybe add a slight more weight but since I was at the local rec center I didnt want to add any more on because I couldnt step out of it like at a crossfit gym.)
Ok so I missed two days in a row after only "one day in a row" of crossfit so I needed to get on the program. So it's not the best but I took todays WOD a 5k run and combined it with a quick version of yesterdays Crossfit Total.
WOD #1
5k run. (Now I did this on a treadmill that times out after 30 minutes so I did 3.1 miles in 30 minutes flat....whatever. It was a decent run and a little point of note here. Usually at this point in my time home I'm struggling to get back up to this cardio level.....well I still have it. CrossFit kicks ass, nuf said.)
WOD #2
“CrossFit Total”
Back squat, 1 rep - 200lbs'ish
Shoulder Press, 1 rep - 195lbs
Deadlift, 1 rep - 275lbs
(Alright, reference the crossfit total I was outside the crossfit gym with a lousey floor and no one to spot me so I kept the weight within reason but I wanted to give it a shot to make up for the day prior. The deadlift was right on the line for me. I want to give that another shot later on. I totally forgot the weight I had on the back squat but it was in the 200 or more range and the shoulder press was spot on. I could maybe add a slight more weight but since I was at the local rec center I didnt want to add any more on because I couldnt step out of it like at a crossfit gym.)
Michael
06-27-09 (local)
WOD: “Michael”
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Time: 29 minutes and some change. I did the sit ups on the ground.
WOD: “Michael”
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Time: 29 minutes and some change. I did the sit ups on the ground.
Thursday, July 23, 2009
Run/Squats (x 4) and a 20 mile bike ride
07-23-2009
Alright, I couldnt wait for todays work out. Not because it is such a great work out but because after yesterdays work out I was on cloud nine. I'm feeling good. I'm very motivated, I ate well, it was just a great day all the way around. So here goes for today...
WOD:
Four rounds for time of:
Run 400 meters
50 Squats
Time: 16:48
Alright I completed the work out as prescribed. It wasnt the worlds best time but I felt like I put out. I'm just a lousey runner any way you cut it, adding squats in between runs just makes me worse, ha! No biggie. Afterwards I was smoked. When I got home I grabbed a quick bite to eat and decided to continue with that earlier motivation and go for a bike ride. I rode from Ashburn to Reston, over 20 miles. As I got off the bike in front of my house a nearly threw up.....good times!
Weight: 201.8 - Work out clothes and shoes on. So in reference to my weight, I'm up just a few pounds or so in recent week(s). In a phrase, "who cares". When I'm home I have certain social obligations and friendships to maintain, more often then not that means drinking and eating not the best of foods. Additionally when I'm at work I dont have the luxury to eat whatever I want then I want too, so when I'm home, I do have some fun. But this trip home I have made a concerted effort to eat right when I can and I have stayed hard on my crossfit program. To have been home this long and to still be this close to 200 to me is actually pretty great. This may also be the longest I've been in this weight range in years. Aside from all that patting of myself on the back, I think I should be in the 178-185 pound range in order to be at an athletic build. We will see, when I get there!
Alright, I couldnt wait for todays work out. Not because it is such a great work out but because after yesterdays work out I was on cloud nine. I'm feeling good. I'm very motivated, I ate well, it was just a great day all the way around. So here goes for today...
WOD:
Four rounds for time of:
Run 400 meters
50 Squats
Time: 16:48
Alright I completed the work out as prescribed. It wasnt the worlds best time but I felt like I put out. I'm just a lousey runner any way you cut it, adding squats in between runs just makes me worse, ha! No biggie. Afterwards I was smoked. When I got home I grabbed a quick bite to eat and decided to continue with that earlier motivation and go for a bike ride. I rode from Ashburn to Reston, over 20 miles. As I got off the bike in front of my house a nearly threw up.....good times!
Weight: 201.8 - Work out clothes and shoes on. So in reference to my weight, I'm up just a few pounds or so in recent week(s). In a phrase, "who cares". When I'm home I have certain social obligations and friendships to maintain, more often then not that means drinking and eating not the best of foods. Additionally when I'm at work I dont have the luxury to eat whatever I want then I want too, so when I'm home, I do have some fun. But this trip home I have made a concerted effort to eat right when I can and I have stayed hard on my crossfit program. To have been home this long and to still be this close to 200 to me is actually pretty great. This may also be the longest I've been in this weight range in years. Aside from all that patting of myself on the back, I think I should be in the 178-185 pound range in order to be at an athletic build. We will see, when I get there!
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