Wednesday, April 25, 2007

Workout, 4/25/2007

2 rounds:

Max rounds in 6 minutes of:

5 squat cleans (2 20lb dumbbells)
4 thrusters (2 20lb dumbbells)
3 snatches (2 20lb dumbbells)
2 overhead squats each arm (20 lb dumbbell)
1 burpee

2 minute rest

Max rounds in 4 minutes of:
10 pushups
15 situps
20 squats
50 jump rope

2 minute rest

Scores: 4 complexes + 5 squat cleans, 1 circuit + 10 pushups, 15 situps, 15 squats, 3 complexes + 5 squat cleans, 4 thrusters, 1 circuit + 10 pushups, 10 situps

Comments: Felt pretty good. Need to lose the damn weight. Going to an MMA class tonight.

Tuesday, April 24, 2007

Workout, 4/24/2007

4 rounds for time:

10 burpees
60m shuttle run (30m each way)
20 situps

Time: 10:26

Did some jump rope and handstands. Yesterday did a Tang Soo Do class. Last few days have been insanity.

Monday, April 16, 2007

I'M BACK BITCHES. Workout, 4/16/2007

I was going fucking insane. I needed to work! When I work out, it's easier to eat right, it's easier to get up in the morning and I sleep better at night - thank God, because I have been tossing and turning like crazy the last few nights.

I could squat. I could do pushups. I could work out.

3 minutes max squats: 90
3 minutes max pushups: 55
2 minutes max squats: 45
2 minutes max pushups: 20
1 minute max squats: 30
1 minute max pushups: 15

Comments: So my numbers sucked. I fatigued quickly. My form was imperfect. But I did it, and mother fuckers, I feel like a fucking CHAMP. Tomorrow, we'll see - I may be too sore after doing a high rep bodyweight workout (this is my bane when it comes to muscle soreness) after so long off, but I may be up to some kind of work. For now, it's time for a shower and a zone meal.

I'm fucking back, bitches.

I hate injuries.

Last Thursday my back took a turn for the worse. I tightened up very badly and spent the entire day in excruciating pain. I could hardly stand, or sit, or lie down, and I collapse several times. I skipped class on Friday because I didn't want to get out of bed, and had to have an emergency chiropractic appointment. I had a massage yesterday and am feeling somewhat better, and have another chiropractic adjustment today. I have no idea how much longer I will be out for. I am not a happy camper - I want to train.

Tuesday, April 10, 2007

The Zone

I have a love/hate relationship with the Zone diet. I love the results. I hate the diet. I suppose it's a matter of priorities, and my priority is to be the best athlete and healthiest person I can - so Zone it is. If I want to open a CF Affiliate one day and coach athletes, I have to practice what I preach - it's time to man up about it. I bought a cooler so I can make it easier to eat in the Zone throughout the day (thanks to Brendan Gilliam from CF Santa Cruz for the suggestion). The issue right now, however, is money. It's not cheap eating in the Zone. Does anyone have any suggestions for cutting costs? The only things I have thought of are eating more grain products (not ideal, I'd rather eat fruit and veggies, but it's better than not eating in the Zone at all) and eating more Zone bars. Anything else?

Workout, 4/8/2007

Went to HQ and basically did a bunch of play, including some 400m runs, tabata situps and tabata kettlebell pullups (as in hanging from a kettlebell), barbell walk (about 190 lbs), handstand and cartwheel practice, tire flipping, and some other stuff. It was a lot of fun, but unfortunately I tweaked an old back injury a bit during the barbell walk (my fault - should have kept my torso tighter), so I'll be out for a couple of days.

Friday, April 06, 2007

Workout, 4/6/2007

CrossFit HQ


750m row
10 shoulder press behind neck with dowel
10 OHS with dowel
10 good mornings
10 shoulder dislocates with dowel
5 of each

For time:

21 hang power cleans, 115 lbs
3 pullups
100m row
3 hang power cleans
21 pullups
100m row
18 hang power cleans
6 pullups
100m row
6 hang power cleans
18 pullups
100m row
15 hang power cleans
9 pullups
100m row
9 hang power cleans
15 pullups
100m row
12 hang power cleans
12 pullups
100m row

Time: 27:36

5 rounds:
30 seconds situps
30 seconds pushups

Comments: My pullups sucked today, I had to do them jumping - BUT. The next highest weight in the hang power cleans was 65 (yes, it was a guy). So, my pullups sucked, but I was moving close to double anyone else's weight in the cleans. Not a bad day.

Workout, 4/4/2007

Warm up: Lots of Olympic lifting work with dowel, bar and 95 lbs

Clean and Jerk

Tabata Rowing

Score: 5

Comments: Eh. Clean and jerks were okay. 5 was my lowest calorie count in the rowing, the other intervals were all 6 and two were 7. I was feeling crappy.

Wednesday, April 04, 2007

Workout, 4/3/2007

25 bag shoulders (75-100 lbs, not sure)
10 burpees
4 one arm snatches (2 each side, with a 18.9 lb water cooler jug thing)
20 bag shoulders
8 burpees
6 one arm snatches
15 bag shoulders
6 burpees
6 one arm snatches
10 bag shoulders
4 burpees
8 one arm snatches

Time: 18:40

Comments: Would have liked to do this faster, but I was tired. Haven't done bag shouldering in a while, and the snatches were awkward - very light, but the water moving around in the jug (it's one of those things that you put on a water cooler) did not help stabilization.

Sunday, April 01, 2007

Workout, 4/1/2007

Warm up:

15 OHS with rope
15 situps
10 OHS
10 situps
5 situps

5 rounds for time:

10 burpees
10 log toss (70 lb log)
10 pullups

Time: 17:34

Comments: OW. This was a killer. I dry heaved afterwards. Hopefully I will have some pictures up later. The log toss is basically clean grip power snatching one end of a log off the ground and throwing it end-over-end. Great exercise.