Monday, December 24, 2007

Ow my upper body Kills

Today I did an interesting WOD. Try it!

#40db snatch (right arm) 21
21 Pull Ups
#40db snatch (left arm) 21
21 Pull Ups

Try it for 5 rounds. If the pull ups are too easy try L-Sit Pull Ups but I think 210 pullups might be enough. If not your abs will be killing along with the snatches. Mine are sore And I might have done 10 L-sit pullups in the whole complex.

Sunday, December 23, 2007

Saturday and Sunday

Cardio Day

CFWU x2
Then
400m
12 clean and press 70#
12 Burpees (push up and high jump)

x4

Sunday Body Flow (otherwise known as yoga)

Good stretching and relaxing was done. Joints needed a rest.

Friday, December 21, 2007

I love intensity, yes I am not normal.

Today was a great gym day. Partly because I think I scared some poor members of the gym I go to. The intensity at which I work out is crazy and I am just a beginner at this and can't go full out yet. By full out I mean complete a round without a break. If you can workout and read or watch TV at the same time, YOU ARE NOT WORKING HARD ENOUGH. If you don’t get a bit nervous before you workout, YOU ARE NOT WORKING HARD ENOUGH and if you are not working out with someone (me in particular), YOU ARE NOT WORKING HARD ENOUGH.

Time 9am 9/10 Effort
5 rounds of

25 double unders (changed to 125 regular skips after round 2)
10 one arm swings #30 left then right
25 air squats
15 pushups

GREAT workout! GREAT intensity!

Thursday, December 20, 2007

Feel the pain

Workout Time 9am Effort 8/10

Today I was more focused, the mind is clearing. Food is an amazing thing. I don't have a name for the workout I did today. Here it is: all work was done with a 30# db set. 5 reps each exercise for 5 rounds.

db squats
cleans
push press
front squat

For skill work I did L-sits, supermans and v-snaps.

The last 3 days have been killer for my shoulders. I am glad I get the day off today. I won't do skill work today.

Fran

Today I did Fran. For those who don't know it's push press and pullups for 3 rounds of 21-15-9. Push Press should be 95#. I did 75#. I improved on my last time in less than ideal conditions. I'm still tired. Drained. Have not been eating well and came off a weekend of drinking and still achieved a personal record by 12 seconds. My time? 9:55. Improvement by 12 seconds. Improvement still needs to be made for grip strength and muscle endurance/overall strength. Still is improvement.... I guess.

For skill work I did brugener warm up. It is still new and awkward. Skipping is always up there for practice and I also did thrusters just because I hate them w/ 95#.

Monday, December 17, 2007

Not into it

Today I am not into working it hard. Didn't even want to go to the gym. Last week has been brutal for the diet. Damn! Too much food. Can't complain about the holidays though. It was good to see some friends from Windsor. Drew and Troy came up to say hey. We did some drinking, like we always do when I see them!

Shoulder Press
Push Press
Push Jerk

all 5x5! I am going to be attempting Fran I think tomorrow just to punish! lol I am twisted. Time to beat is 10:07 which should be fun after a week of gorging and drinking!

Friday, December 14, 2007

Another M.E another PR

Today I spent some time with a personal trainer I have been talking about crossfit with. He told me about wave loading and I thought I would give it a go because it could help in other areas of my fitness. The principle is simple but I am tired and won't get into it right now, but maybe later.

bench press 3@ 85% 1rm
BP 2@90% 1RM
BP 1@100% 1RM
BP 3@90%
BP 2@ 100%
BP 1@ 100% +10lbs

My new PR bench =175

Thursday, December 13, 2007

M.E Day

Max effort today. Or should I say My ME day. It is official. My strength sucks. I am still making PR's but I still think I suck. I suppose there is a lesson in there like don't compare to other people... blah blah blah.
CFWU x3
Back Squat
5@ 95#
5@145#
5@195#
5@235#
3@ 255# sloppy!

Push Press
5@65#
3@115# (came up to much too soon)
5@115#
2@125#
2@125#
AM Practice moves were skipping and headstands

PM practice was skipping, headstands, cleans and Burgener Warm ups x3

Wednesday, December 12, 2007

The Rebellion

Effort 9/10 Time: 8am

You know you have pushed as hard as you can, when even after a day off, your muscles are still screaming at you. Usually this goes away after a light warm up for me but not today. I was dragging my ass through a warm up that was a struggle to get through. I will not let my body dictate what I do. Unless of course I have broken bones or am injured in some way. That would be just dumb. You can always modify a workout somehow. Like in today's case.

Angie is a hell of a workout
100 PullUps
100 PushUps
100 SitUps
100 Squats

24:47

Skill work on cleans and squats afterward

Monday, December 10, 2007

Deadly Metcon Reverse Ladder

This workout will definately kick your ass. It kicked mine. And my hammies that have been sore this whole 3 day complex. And my lungs. And my... you get the idea. Try it. heh heh heh.
1 burpee 14 squats (air)
2 burpee 13 squats
3 burpee 12 squats
4/11
5/10
6/9
7/8 and so on down to 1/14

But wait you aren't done yet, you have to go back up to where you started. Finish it and you will have done 225 burpees! Yay Burpees! AND 225 squats! Two exercises I hate. Complimented by a workout I also hate... ladders.

Sunday, December 9, 2007

Max Effort DeadLift

Effort 9/10

2x CFWU and Burgener WarmUp

deadlift 135# x3, 135# x3, 225# x3, 245#x1, 255# x1

255# is actually a PR for me so it was a good day. Didn't help the hams much as they were still sore today. I can only imagine what they will be like tomorrow. As it is a metcon tomorrow I have a feeling I will mod it somehow or it will be a lower effort day.

My poor Hammies

This is for Saturday
METCON workout.

Effort 9/10

400m
75# SDHP (sumo Deadlift High Pull) x21
75# Thruster x21

x4

Time 29:34
Great work for me. Pumped up the treadmill to 8.5 The highest it's been for me ever for that distance. I almost met Pukie and my hamstrings are feeling it!

Thursday, December 6, 2007

Metcon

Time 8:00 Effort 8/10

Unfortunately I forgot the stopwatch so I don't have time on this one.

30 push press @85#
40 Pull Ups
50 DB Swing @25#
60 Burpess
70 Overhead Sit Ups @10#

I definitely hate burpees. That is why I'll be seeing a whole lot more of them. Great for a metcon workout. I will be working in some Tabata workouts as well. These are killer effective. I may even do an experiment for the blog but I haven't decided yet. I'll keep you posted.

Wednesday, December 5, 2007

The Wolf


Today was to be a 5x5 front squat. Something I have never really done. After doing this W.O.D I felt I could do more if I had more rest. The PR effort running yesterday really did my ass and hammies in.

Doing my warmup as usual I had an elder gentleman tell me I was going VEEEEERRRRY deep on my dips. I didn't know what to say so I said thanks! That's what I wanted. He then told me he was afraid I was going to injure myself. I explained to him about full range of motion and ring work and I actually got him to do a few. He is a believer now. I was impressed with him overall. A 68 year old man that can do 60 consecutive pushups and 10 consecutive pullups is impressive. Considering my consecutive pushup total is a mere 29 and pullups at 8! He told me he is an avid climer/hiker and is going to New Zealand to hike and climb mountains. Screw the tourist stuff he said. Good for him. That is the exact reason I do crossfit. To be able to do what this man can do. Cheers to all the 68 year olds of the world who are still active. His name is Wolf. I think I will name a WOD after him someday. I am just glad I could help him.

Front Squat Time 7:45 Effort: 7/10

5@95#
5@145#
4@165#
4@165#
3@165#
After the WOD I did double under practice as well as alternate foot skipping. It is coming along quite well.

Tuesday, December 4, 2007

Kind of Michael

Kind of because of the messed up rounds. I have a big hate on for running and I went to the gym with this mindset. Instead of the the 3 rounds Michael is supposed to be, I did 5. I am a sucker for pain and am really wanting to turn my weakness to my strength. This work out is a drain mentally and the last 2 rounds were torture. Had I realized I could have stopped at 3 rounds I probably would have so I am kind of glad I pushed through 5 rounds. I was hoping to have a PR for this benchmark but since I did it improperly I can't put it down. I could average the rounds and x by 3 but it would still be inaccurate. My times in the last 2 rounds were severley slower. On a good note I was able to pump up the treadmill to 8 where usually it sits about a 7, so that is good. I am improving. Now I just have to dial in to the zone more. I found out I am 197lbs with 15.2% body fat. I'd like it be lower 10% or under.

CFWU x2 Effort 8/10 Time: 8:30 am

Michael

800m
50 goodmornings (bar)
50 sit-ups (any style)

5 rounds Time:49:07


Monday, December 3, 2007

Skipping Metcon/Rest Day


Time: 10am Sunday Effort:7/10

5min. double unders
5min. 85# clean and jerk
3min double unders
3min. 85# c&j
1min. double unders
1min. 85# c&j

Skill Development: Tuck Sit 3 x 30 seconds
DeadLift for rep/form 95#

Time: 8:15 Rest day- not much to do but I managed the CFWU x2, stretches whole body 10 minutes. Practiced Turkish get ups w 35# dumbell 12 reps each side. Nice and slow. Headstand Practise 5 rounds/30 sec.

Overall it was a good active rest day. Not too intense but got it done.

Saturday, December 1, 2007

Deadlift


Today was a good workout.
CFWU x2
95# deadlift x3
145# x3
235# x2
255# x2
275# failed attempt
235# x2
Total Weight 2170#

Drills: 50 double unders
Hang Tucks 3 sets 30 sec. each

I gotta say, today was a good day! I am starting to get the hang of the double under and when I'm not, I'm whipping myself with the rope because it's rotating so damn fast. I have the welts to prove it too. The price you pay I guess. I'm happy with the lifts as well. I can tell I'm getting stronger. Not as strong as I'd like but it's progress.