Back in Monterey, and what do I do first thing Saturday morning? Go to CrossFit HQ of course!
Workout:
2 minutes medicine ball cleans (14 lbs)
2 minutes rowing (for calories)
2 minutes push press (30 lbs each hand)
2 minutes burpees
2 minutes rowing (for calories)
Total reps: 114
Jog 200m, rest a minute
Then:
One person rows 500m. Other four people do one of four stations (medicine ball cleans, parallel jumps, push press, box jumps) until that person is done.
I did:
Medicine ball cleans (14 lbs)
Parallel jumps (over parallete)
Push press (30 lbs each hand)
Box jump (24" box)
500m row
Didn't count reps for this one, but on the 500m row, I got 1:48 - my second best time ever (best is 1:47.5) and I did it at the end of a workout!
Then:
1:00 abmat situps
1:00 plank hold
0:45 abmat situps
0:45 plank hold
0:30 abmat situps
0:30 plank hold
I got 25, 15 and I think 9 or 10 situps, and I did not rest on any of the planks.
Tomorrow I'll probably hit it in the Warzone.
Saturday, March 31, 2007
Tuesday, March 27, 2007
Workout, 3/27/2007
5 rounds for time:
10 Goblet Squats, 55 lbs
10 Dumbbell Swings, 55 lbs
10 pullups
Time: 12:41
Rest
3 rounds for time:
10 Goblet Squats, 55 lbs
10 One Arm Snatch Pulls (5 each side), 55 lbs
10 dips
Time: 10:12
Handstand practice
Comments: Good stuff today. I had intended five rounds of the second circuit, but by the third round I had lost so much "zip" that I was losing metabolic stimulus. I decided to call it quits after that. Pullups went pretty well, done mostly in sets of 3 and 4 with a few doubles and one single. Glad I found that bar, though I pissed some people off keeping them from doing their retarded cable work - bonus! I haven't worked on handstands in a long time, but it went pretty well. I just did some supports against the wall and kick-to-handstands. I can't really hold the freestanding handstand, but when I do the kick-to-handstands for a while, I can feel my balance in the movement improving.
Rest tomorrow.
10 Goblet Squats, 55 lbs
10 Dumbbell Swings, 55 lbs
10 pullups
Time: 12:41
Rest
3 rounds for time:
10 Goblet Squats, 55 lbs
10 One Arm Snatch Pulls (5 each side), 55 lbs
10 dips
Time: 10:12
Handstand practice
Comments: Good stuff today. I had intended five rounds of the second circuit, but by the third round I had lost so much "zip" that I was losing metabolic stimulus. I decided to call it quits after that. Pullups went pretty well, done mostly in sets of 3 and 4 with a few doubles and one single. Glad I found that bar, though I pissed some people off keeping them from doing their retarded cable work - bonus! I haven't worked on handstands in a long time, but it went pretty well. I just did some supports against the wall and kick-to-handstands. I can't really hold the freestanding handstand, but when I do the kick-to-handstands for a while, I can feel my balance in the movement improving.
Rest tomorrow.
Monday, March 26, 2007
Workout, 3/26/2007
Squat Clean practice
6 rounds for time:
8 hang power cleans, 95 lbs
8 turkish get-ups (4 each side), 30 lbs
Time: 16:28
Weighted Back Extension
3x10 at 35 lbs
L-Hold Practice
1 minute of L-Hold in 5 holds
Pullup Practice, Deadhang and Kipping
Comments: I had wanted to do the CF workout with squat cleans, but I was worrying about my form to the point of it slowing me down. I did the first round with squat cleans, but switched to hang power cleans after that. I got the idea for doing some back extensions after my workout from Mike's Gym, he seems to do it a lot. And I finally found a working pullup bar - okay, it's neutral grip and it's attached to a cable machine, but it works, dammit! I may use it in my metcon workout tomorrow.
6 rounds for time:
8 hang power cleans, 95 lbs
8 turkish get-ups (4 each side), 30 lbs
Time: 16:28
Weighted Back Extension
3x10 at 35 lbs
L-Hold Practice
1 minute of L-Hold in 5 holds
Pullup Practice, Deadhang and Kipping
Comments: I had wanted to do the CF workout with squat cleans, but I was worrying about my form to the point of it slowing me down. I did the first round with squat cleans, but switched to hang power cleans after that. I got the idea for doing some back extensions after my workout from Mike's Gym, he seems to do it a lot. And I finally found a working pullup bar - okay, it's neutral grip and it's attached to a cable machine, but it works, dammit! I may use it in my metcon workout tomorrow.
Saturday, March 24, 2007
Workout, 3/24/2007
Max rounds in 20 minutes:
10 jumping lunges (5 each side)
10 one armed snatches (5 each side), 20 lbs
10 turkish get-ups (5 each side), 20 lbs
Completed: 7 rounds + 10 lunges
Comments: Normally I would have liked a heavier weight for the snatches and TGUs, but 20 lb dumbbells are all I have. I'm very sore anyway, so I think it would have slowed me down and I would have lost some of the metcon benefit, which is what this workout was really shooting for. I ache now.
Having a bad day. Might have to go get in a fight later.
10 jumping lunges (5 each side)
10 one armed snatches (5 each side), 20 lbs
10 turkish get-ups (5 each side), 20 lbs
Completed: 7 rounds + 10 lunges
Comments: Normally I would have liked a heavier weight for the snatches and TGUs, but 20 lb dumbbells are all I have. I'm very sore anyway, so I think it would have slowed me down and I would have lost some of the metcon benefit, which is what this workout was really shooting for. I ache now.
Having a bad day. Might have to go get in a fight later.
Friday, March 23, 2007
Workout, 3/23/2007
Snatch practice
Five rounds for time:
10 Barbell Thrusters, 95 lbs
10 Renegade Rows, 25 lb dumbbells
Time: 17:34
For those who may not know, a Renegade Row is performed as such:
Place hands on two dumbbells on the ground
Do a pushup off of the dumbbells
As you come to the top of the pushup, pull one of the dumbbells to your chest. This consitututes one repitition. I switched the side that is rowing on each rep.
Comments: ...
. . .
. . .
Ow.
I had hoped to get this done in sub 15, possibly even as low as 13, but I am feeling a bit sick and my joints were really aching when I got in. I'm going to catch up on sleep tonight and hit it hard tomorrow. Time to go grocery shopping.
Five rounds for time:
10 Barbell Thrusters, 95 lbs
10 Renegade Rows, 25 lb dumbbells
Time: 17:34
For those who may not know, a Renegade Row is performed as such:
Place hands on two dumbbells on the ground
Do a pushup off of the dumbbells
As you come to the top of the pushup, pull one of the dumbbells to your chest. This consitututes one repitition. I switched the side that is rowing on each rep.
Comments: ...
. . .
. . .
Ow.
I had hoped to get this done in sub 15, possibly even as low as 13, but I am feeling a bit sick and my joints were really aching when I got in. I'm going to catch up on sleep tonight and hit it hard tomorrow. Time to go grocery shopping.
Wednesday, March 21, 2007
Workout, 3/21/2007
20-15-10
Jump Squat
Pushup
Sit-up
Squat Thrust
Mountain Climber
Time: 12:20
Immediately followed by
5 Jump Squats
5 Pushups
5 Sit-ups
5 Squat Thrusts
5 Mountain Climbers
Until 20 minutes is up
Completed: 5 rounds in 7:40
Jump Squat
Pushup
Sit-up
Squat Thrust
Mountain Climber
Time: 12:20
Immediately followed by
5 Jump Squats
5 Pushups
5 Sit-ups
5 Squat Thrusts
5 Mountain Climbers
Until 20 minutes is up
Completed: 5 rounds in 7:40
Tuesday, March 20, 2007
Workout, 3/20/2007
2x200m run at about 48 seconds each with 2 minute rest.
3 rounds for time:
Deadlift 185x10
15 Burpees
Time: 9:22
Rest 10 minutes
15 Back Extensions
5 Turkish Get-Ups right side, 5 left side, 25 lbs
15 Back Extensions
4 Turkish Get-Ups each side
15 Back Extensions
3 Turkish Get-Ups each side
Time: 7:25
3 rounds for time:
Deadlift 185x10
15 Burpees
Time: 9:22
Rest 10 minutes
15 Back Extensions
5 Turkish Get-Ups right side, 5 left side, 25 lbs
15 Back Extensions
4 Turkish Get-Ups each side
15 Back Extensions
3 Turkish Get-Ups each side
Time: 7:25
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