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)
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