Active rest day per main page.
I went to the gym this morning and ran 3.5 miles in 40 minutes; 5k in 30:13 minutes; nice and easy pace of 6.0-6.5 mph.
I was more concerned with getting some calories burned than the time it took.
Left knee is really sore today, probably a combination of the push-jerks, squats, and sprints from the past 2 days.
Saturday, February 28, 2009
WOD 2/27/09
For time:
21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters
Post time to comments.
Total time: 20:13
Subbed Good Mornings with a 25# plate for the back extensions, couldn't modify any equipment in the globogym...but the GM felt great. Touched the plate to the floor each rep and extended all the way to upright position, concentrating on the lower back, tight glutes, and squeezing the hamstrings all the way up.
All runs were on the treadmill, almost all at 8.0-8.5 mph with the exception of the last 2 rounds, they were at 7.0-8.0 mph.
After the 2nd round of GM, I could really feel the lower back lumbar section tight as a drum. Pushed through the runs best I could, keeping a really good pace and holding form the best I could. This was another awesome work-out to get done in 20 minutes.
21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters
Post time to comments.
Total time: 20:13
Subbed Good Mornings with a 25# plate for the back extensions, couldn't modify any equipment in the globogym...but the GM felt great. Touched the plate to the floor each rep and extended all the way to upright position, concentrating on the lower back, tight glutes, and squeezing the hamstrings all the way up.
All runs were on the treadmill, almost all at 8.0-8.5 mph with the exception of the last 2 rounds, they were at 7.0-8.0 mph.
After the 2nd round of GM, I could really feel the lower back lumbar section tight as a drum. Pushed through the runs best I could, keeping a really good pace and holding form the best I could. This was another awesome work-out to get done in 20 minutes.
Wednesday 090225
Push Jerk 1-1-1-1-1-1-1 reps
Warm-up: 20 min power walk for 1.15 miles
Made up Wed's WOD of the Push Jerks first.
155/185/205/225fail/225fail/185x3/135x10
225# felt like 500#, I couldn't get under the bar, couldn't get an explosive push from the start, bar only moved a few inches over my head before I dropped to rack position. I tried twice, the second was brutal. I was pissed, more mental than anything else, so I jumped down to 185 and banged out 3 reps, the jumped down to 135 for 10 straight, great way to finish.
AND
Thursday 090226
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
Post time to comments.
WOD
Sub 25 squats for lunges-6 knee operations, lunges are a no go
Jumping Pull Ups
Abmat Situps
Total time: 15:23
This was an AWESOME WOD, one of my favorites so far, and there have been many. The squats really started off with getting the legs involved, good solid steady reps. Right to the jumping pull-ups, which was the first WOD in 2 months not using the gravitron. I like the jumping pull ups soo much better, I actually felt sore the following day. The next progression is to practice kipping, which will take some time, but it will happen. I think I might work a little more on the negatives on the jumping pull ups to build even more strength.
ABMAT sit up variation, rolled towel under my lower back, legs splayed butterfly style in front, really felt it all in the abs and no hip involvement at all. Touched toes or out in front of my feet each rep, felt great.
Push Jerk 1-1-1-1-1-1-1 reps
Warm-up: 20 min power walk for 1.15 miles
Made up Wed's WOD of the Push Jerks first.
155/185/205/225fail/225fail/185x3/135x10
225# felt like 500#, I couldn't get under the bar, couldn't get an explosive push from the start, bar only moved a few inches over my head before I dropped to rack position. I tried twice, the second was brutal. I was pissed, more mental than anything else, so I jumped down to 185 and banged out 3 reps, the jumped down to 135 for 10 straight, great way to finish.
AND
Thursday 090226
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
Post time to comments.
WOD
Sub 25 squats for lunges-6 knee operations, lunges are a no go
Jumping Pull Ups
Abmat Situps
Total time: 15:23
This was an AWESOME WOD, one of my favorites so far, and there have been many. The squats really started off with getting the legs involved, good solid steady reps. Right to the jumping pull-ups, which was the first WOD in 2 months not using the gravitron. I like the jumping pull ups soo much better, I actually felt sore the following day. The next progression is to practice kipping, which will take some time, but it will happen. I think I might work a little more on the negatives on the jumping pull ups to build even more strength.
ABMAT sit up variation, rolled towel under my lower back, legs splayed butterfly style in front, really felt it all in the abs and no hip involvement at all. Touched toes or out in front of my feet each rep, felt great.
Tue & Wed Rest Days
I was traveling to Philadelphia and Harrisburg, PA for work, no gyn at hotel, so I took a few rest days, which were needed. Spent both days either in the car or sitting; ate well, no crap all week.
I was looking forward to going home...
I was looking forward to going home...
WOD 2/23/09
6:30am WOD
For time:
Row 500 meters
115 pound Push press, 21 reps
Row 500 meters
115 pound Push press, 18 reps
Row 500 meters
115 pound Push press, 15 reps
Row 500 meters
115 pound Push press, 12 reps
Post time to comments.
No row machine at Globo...I f'd up, didn't remember row subs were SDHP, so I ran .33 miles per row rd
.33 miles
115#PP 21
.33 miles
115#PP 18
.33 miles
115#PP 15
.33 miles
115#PP 12
Total time: 18:58
I think I would have rather done the SDHP...the runs sucked!
The push presses felt good, broke up the rounds into sets of 3 each time.
The runs were all done at 7.5-8.0 mph
Getting on a plane to Philly in a few hours for work...
For time:
Row 500 meters
115 pound Push press, 21 reps
Row 500 meters
115 pound Push press, 18 reps
Row 500 meters
115 pound Push press, 15 reps
Row 500 meters
115 pound Push press, 12 reps
Post time to comments.
No row machine at Globo...I f'd up, didn't remember row subs were SDHP, so I ran .33 miles per row rd
.33 miles
115#PP 21
.33 miles
115#PP 18
.33 miles
115#PP 15
.33 miles
115#PP 12
Total time: 18:58
I think I would have rather done the SDHP...the runs sucked!
The push presses felt good, broke up the rounds into sets of 3 each time.
The runs were all done at 7.5-8.0 mph
Getting on a plane to Philly in a few hours for work...
Sunday, February 22, 2009
Front Squats
Sunday 090222
Front squat 3-3-3-3-3 reps
Post loads to comments.
Warm up: 20 min walk on treadmill
135x3/175x3/200x3/230x3/250x3 PR/185x10/135x20
Cool down: Overhead squat 45x8
Form felt good, left knee is still a little tight, limited range of motion, but not too bad.
The toughest part about the front squat is racking the bar on the front delts, and keeping it from rolling down onto the chest at the bottom of the lift, causing the back to break forward and losing all support. I tried to concentrate on keeping the elbows high at the bottom, and drive them up on the raise. All in all it felt good. It's been almost 15 years since I had front squatted, so it will take sometime to get back to form.
Note, on the 230 & 250 weight, my shoulders were really tight and a throbbing soreness, almost like a pressure relief when I racked the weight. Holding the bar int he front with the arms at a weird angle puts a ton of stress on the wrists and should capsules, stretch a little more next time before the lift.
Front squat 3-3-3-3-3 reps
Post loads to comments.
Warm up: 20 min walk on treadmill
135x3/175x3/200x3/230x3/250x3 PR/185x10/135x20
Cool down: Overhead squat 45x8
Form felt good, left knee is still a little tight, limited range of motion, but not too bad.
The toughest part about the front squat is racking the bar on the front delts, and keeping it from rolling down onto the chest at the bottom of the lift, causing the back to break forward and losing all support. I tried to concentrate on keeping the elbows high at the bottom, and drive them up on the raise. All in all it felt good. It's been almost 15 years since I had front squatted, so it will take sometime to get back to form.
Note, on the 230 & 250 weight, my shoulders were really tight and a throbbing soreness, almost like a pressure relief when I racked the weight. Holding the bar int he front with the arms at a weird angle puts a ton of stress on the wrists and should capsules, stretch a little more next time before the lift.
Saturday, February 21, 2009
Weigh-in/Body Fat %
I started CrossFit on December 27, 2008.
Body weight was a tick over 260#, sans clothes. BF was over 22%.
I post these picture as a daily reminder as to why I need to do more, eat less, and train harder so I can live longer and enjoy life and all that it brings. I want the back fat gone. I want to see my abs. No more man boobs...
I started really watching what I ate on a daily basis, keeping it as tight as I could while allowing myself a cheat day once a week to keep me sane.
I purchased a digital scale and body fat analyzer to monitor during my journey to much improved physical fitness and health. My goal is to be at 10% BF on my 40th, 7/26/09. I figure I have to get down to a body weight of 232 lbs to be near my goal, so I will have to lose 28 lbs in 8 months.
I have tracked it weekly so far:
2.27.09 253.2 lbs 20.9% (woo hoo, under 21%!!!)
*** Started low carb diet this week Monday 2/23/09 ***
2.21.09 255.3 lbs 21.6%
2.15.09 253.8 lbs 21.0%
2.8.09 255.0 21.0%
2.1.09 256.8 21.1%
I can definitely feel and see the difference so far in the past 2 months, especially in my clothes/pants. I want/need to be able to get into the size 36 pants I used to many years ago. Increasing my protein intake will be the key, fueling muscle growth and enabling recovery. After 2 months of CrossFit my strength, speed, and overall fitness have really improved, but depending on the WOD I will still need to add 20-30 of calorie burning walking to my daily routine.
Have Fun! 3-2-1 GO!
Body weight was a tick over 260#, sans clothes. BF was over 22%.
I post these picture as a daily reminder as to why I need to do more, eat less, and train harder so I can live longer and enjoy life and all that it brings. I want the back fat gone. I want to see my abs. No more man boobs...
I started really watching what I ate on a daily basis, keeping it as tight as I could while allowing myself a cheat day once a week to keep me sane.
I purchased a digital scale and body fat analyzer to monitor during my journey to much improved physical fitness and health. My goal is to be at 10% BF on my 40th, 7/26/09. I figure I have to get down to a body weight of 232 lbs to be near my goal, so I will have to lose 28 lbs in 8 months.
I have tracked it weekly so far:
2.27.09 253.2 lbs 20.9% (woo hoo, under 21%!!!)
*** Started low carb diet this week Monday 2/23/09 ***
2.21.09 255.3 lbs 21.6%
2.15.09 253.8 lbs 21.0%
2.8.09 255.0 21.0%
2.1.09 256.8 21.1%
I can definitely feel and see the difference so far in the past 2 months, especially in my clothes/pants. I want/need to be able to get into the size 36 pants I used to many years ago. Increasing my protein intake will be the key, fueling muscle growth and enabling recovery. After 2 months of CrossFit my strength, speed, and overall fitness have really improved, but depending on the WOD I will still need to add 20-30 of calorie burning walking to my daily routine.
Have Fun! 3-2-1 GO!
"Joshie"
In honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th, 2007.First posted 22 December 2007
Copied from the CrossFit main page:
"A "Hero" WOD is an event. Each one. Every time they come up, whether they are new or not. These WOD's are special. WE should treat them as such. This is what I wrote when "Joshie" was introduced.
'Another "Hero" WOD. Another knot in the stomach. Another pain, that nauseous feeling that comes with the posting and the reading, unavoidable and untreatable. Another "Hero" WOD.
For some reason the appearance of "Badger" the other day had a lasting effect on me; it stuck with me for a couple of days (the posting, not the WOD from which I'm still recovering). And now "Joshie" arrives and I am nearly doubled over, alone at my computer, alone chez Bingo save for the pet menagerie.
We celebrate primarily the Special Forces heroes here at CF, but what I couldn't shake was all of the other heroes I've read about, regular forces, grunts, jarheads, and swabbies. The soldier killed by the IED; the marine killed by the suicide bomber; the troubled soul, son of a special forces father, lost and unable to find himself who took his own life. I couldn't, and can't, shake the feeling that there is really no way that I can adequately express my gratitude, my respect, my awe for the contribution that these men and women who we have lost, their brothers and sisters now serving, and their predecessors (like my Dad) make and have made."
Man...another "Hero" WOD...Comment #28 - Posted by: bingo at December 21, 2007 6:04 PM'
Ditto...I couldn't have said it better.
WOD 2/21/09:
Completed three rounds for time of:
30 pound Dumbbell snatch, 21 reps, right arm
21 Pull-ups Pull-ups-gravitron 70# assist
30 pound Dumbbell snatch, 21 reps, left arm
21 Pull-ups-gravitron 70# assist
Six rounds of 21 reps: hanging leg raises
Total time: 33:33
Did the WOD with my brother-in law Jeff, it was awesome having a partner run through the WOD with me. Big props for joining in...He scaled it back since it was his first experience with CrossFit, but he went to the main site and liked what he saw. Hopefully he'll get a sip of the Kool-Aid :)
My pull-ups brutally SUCKED today from the pull-up progression WOD I made up yesterday; the reason why I hate missing WOD’s! You NEVER know what will come tomorrow, though I look forward to it daily!
It was an honor doing the Hero WOD; with sincere gratitude Joshie, Thank You.
Copied from the CrossFit main page:
"A "Hero" WOD is an event. Each one. Every time they come up, whether they are new or not. These WOD's are special. WE should treat them as such. This is what I wrote when "Joshie" was introduced.
'Another "Hero" WOD. Another knot in the stomach. Another pain, that nauseous feeling that comes with the posting and the reading, unavoidable and untreatable. Another "Hero" WOD.
For some reason the appearance of "Badger" the other day had a lasting effect on me; it stuck with me for a couple of days (the posting, not the WOD from which I'm still recovering). And now "Joshie" arrives and I am nearly doubled over, alone at my computer, alone chez Bingo save for the pet menagerie.
We celebrate primarily the Special Forces heroes here at CF, but what I couldn't shake was all of the other heroes I've read about, regular forces, grunts, jarheads, and swabbies. The soldier killed by the IED; the marine killed by the suicide bomber; the troubled soul, son of a special forces father, lost and unable to find himself who took his own life. I couldn't, and can't, shake the feeling that there is really no way that I can adequately express my gratitude, my respect, my awe for the contribution that these men and women who we have lost, their brothers and sisters now serving, and their predecessors (like my Dad) make and have made."
Man...another "Hero" WOD...Comment #28 - Posted by: bingo at December 21, 2007 6:04 PM'
Ditto...I couldn't have said it better.
WOD 2/21/09:
Completed three rounds for time of:
30 pound Dumbbell snatch, 21 reps, right arm
21 Pull-ups Pull-ups-gravitron 70# assist
30 pound Dumbbell snatch, 21 reps, left arm
21 Pull-ups-gravitron 70# assist
Six rounds of 21 reps: hanging leg raises
Total time: 33:33
Did the WOD with my brother-in law Jeff, it was awesome having a partner run through the WOD with me. Big props for joining in...He scaled it back since it was his first experience with CrossFit, but he went to the main site and liked what he saw. Hopefully he'll get a sip of the Kool-Aid :)
My pull-ups brutally SUCKED today from the pull-up progression WOD I made up yesterday; the reason why I hate missing WOD’s! You NEVER know what will come tomorrow, though I look forward to it daily!
It was an honor doing the Hero WOD; with sincere gratitude Joshie, Thank You.
Friday, February 20, 2009
Progressions
Made up WOD from Wednesday 02/18/09
Pull-up progressions:
With a continuously running clock do 1 pull-up the 1st minute, 2 pull-ups the 2nd minute, 3 pull-ups the 3rd minute… continuing as long as you are able. Use as many sets each minute as needed.Post number of minutes completed to comments.
Gravitron 55# assisted: 9 rds & 8 pull-ups - 53 total pull-ups (I was hoping to get 5!!!!)
Immediately into Dip Progression w/55# assist:
12 rds and 8 dips-86 total dips
1 minute rest
Tabata sit-ups - 126 total reps
1 minute rest
Tabata squats - 98 reps
20 minute cool down on treadmill
I was really happy, and mostly surprised, because I had used 70# assist on the gravitron in almost all of my previous dip/pull-up WODs, so I can definitely feel improvement. Now I am pulling/pushing almost a 200# net. Pretty soon I’ll be able to work my way over and get a free kipping PU. Biggest hold back is still the shoulder, but my strength is really coming along. I had spent the past 8 yrs or so abandoning the heavy lifts/weight, which I lost 75% of all of my strength after 18 years of weight training. This sh@t works!
I got an awesome upper body workout; back and biceps with the pull ups; chest, shoulders, and triceps with the dips; ab work with the sit-ups; legs and glutes with the squats; cardio on the treadmill. All done in less than 55 minutes!!!!!
Pull-up progressions:
With a continuously running clock do 1 pull-up the 1st minute, 2 pull-ups the 2nd minute, 3 pull-ups the 3rd minute… continuing as long as you are able. Use as many sets each minute as needed.Post number of minutes completed to comments.
Gravitron 55# assisted: 9 rds & 8 pull-ups - 53 total pull-ups (I was hoping to get 5!!!!)
Immediately into Dip Progression w/55# assist:
12 rds and 8 dips-86 total dips
1 minute rest
Tabata sit-ups - 126 total reps
1 minute rest
Tabata squats - 98 reps
20 minute cool down on treadmill
I was really happy, and mostly surprised, because I had used 70# assist on the gravitron in almost all of my previous dip/pull-up WODs, so I can definitely feel improvement. Now I am pulling/pushing almost a 200# net. Pretty soon I’ll be able to work my way over and get a free kipping PU. Biggest hold back is still the shoulder, but my strength is really coming along. I had spent the past 8 yrs or so abandoning the heavy lifts/weight, which I lost 75% of all of my strength after 18 years of weight training. This sh@t works!
I got an awesome upper body workout; back and biceps with the pull ups; chest, shoulders, and triceps with the dips; ab work with the sit-ups; legs and glutes with the squats; cardio on the treadmill. All done in less than 55 minutes!!!!!
Body Weight done 2/19/09
Thursday 090219
For time:
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-upsRun 400 meters
Push-ups are honest push-ups. Handstand push-ups are “nose to floor”.
Post time to comments.
Compare to 071028.
WOW, is all I have to say…my shoulders were crushed, absolutely done!
50 bar dips w/55# assist
400m run
50 push-ups
400m run
50 HSPU-subbed shoulder press with 135#, got 6,4,3,2,2 the mostly singles after that, took forever. Went heavy, didn’t want to wuss -out since I couldn’t do a single HSPU.
400m run
Subbed overhead presses once I couldn’t get my body moving on the first HSPU. I will defintely have to work on these, but the shoulder joint just can’t candle my weight anymore, but I’ll take baby steps. 1 will turn into 2, and so on. Push-ups were all good, tough as hell. 3 weeks ago I was still doing the PU from my knees, so they are getting better. Dips were gravitron, but I think I learned how to kip dip from watching Greg A.‘s videos, much improved. As long as I continue to improve and progress like I have been, I will hit my goals before the target date of my 40th, very excited about that.
Total WOD time: 22:25
Cash-out: 2.0 HIIT miles, 2:00 at 7:30 pace then 1 min of walking for a total of 22:43 min
For time:
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-upsRun 400 meters
Push-ups are honest push-ups. Handstand push-ups are “nose to floor”.
Post time to comments.
Compare to 071028.
WOW, is all I have to say…my shoulders were crushed, absolutely done!
50 bar dips w/55# assist
400m run
50 push-ups
400m run
50 HSPU-subbed shoulder press with 135#, got 6,4,3,2,2 the mostly singles after that, took forever. Went heavy, didn’t want to wuss -out since I couldn’t do a single HSPU.
400m run
Subbed overhead presses once I couldn’t get my body moving on the first HSPU. I will defintely have to work on these, but the shoulder joint just can’t candle my weight anymore, but I’ll take baby steps. 1 will turn into 2, and so on. Push-ups were all good, tough as hell. 3 weeks ago I was still doing the PU from my knees, so they are getting better. Dips were gravitron, but I think I learned how to kip dip from watching Greg A.‘s videos, much improved. As long as I continue to improve and progress like I have been, I will hit my goals before the target date of my 40th, very excited about that.
Total WOD time: 22:25
Cash-out: 2.0 HIIT miles, 2:00 at 7:30 pace then 1 min of walking for a total of 22:43 min
Thursday, February 19, 2009
Wednesday 2/18/2009 Rest Day
Had to take a rest day, left the house at 6:30am for Fort Wayne, IN to do a demo at 1:00pm. The drive sucked, boring as all hell for just over 4 hours...Indiana is a bad drive. Nice people, but anything south of I-80 is terribly brutal. The demo lasted 3 hours; another 3 hours on my ass. My legs and glutes were screaming from the previous nights Power Squat Cleans and being stuffed in the Dodge Avenger all morning.
I left Fort Wayne at 2:55pm cst to run into the snow/ice storm in NW Indiana, not good. Got a phone call from my sister letting me know Mom was in the ER with a blood clot in her left arm, which made the 3 hour balance of my drive even that much worse worrying about her. Mom is ok, she was sent home last night with some meds, not a deep vein clot, Thank God. I pulled into the driveway at 8:45pm; a long, almost 6 hour ride home. Northeast Illinois was a complete sheet of ice. I must have seen a dozen cars stuck in the ditches, but that's what you get when you are in a hurry to go nowhere, bitches.
No WOD, looking forward to today's!!!!
I left Fort Wayne at 2:55pm cst to run into the snow/ice storm in NW Indiana, not good. Got a phone call from my sister letting me know Mom was in the ER with a blood clot in her left arm, which made the 3 hour balance of my drive even that much worse worrying about her. Mom is ok, she was sent home last night with some meds, not a deep vein clot, Thank God. I pulled into the driveway at 8:45pm; a long, almost 6 hour ride home. Northeast Illinois was a complete sheet of ice. I must have seen a dozen cars stuck in the ditches, but that's what you get when you are in a hurry to go nowhere, bitches.
No WOD, looking forward to today's!!!!
Tuesday, February 17, 2009
Squat Cleans
Tuesday 090217
Squat clean 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 081028.
Buy in: 2.5 miles in 28 minutes
5 min @ 3.0mph followed by 5 min @7.0mph
4 min @ 3.0mph/4 min @7.5mph
3 min @ 3.0mph/3 min @8.0mph
2 min @ 3.0mph/2 min @8.5mph
WOD: Squat cleans135/155/185/200/215(PR)/225f/225f, very close-I’ll get it next time!
Pissed at missing 225 twice, immediately dropped to 185x5
First time ever doing this exercise, but I used to front squat a ton about 20 yrs ago.
6 knee operations don’t help, but I’m comfortable with the exercise. I think I might start going back to what I did in the past; after a full warm-up, go right into the heavier PR weights closer to the beginning when I am more fresh, might pick up a few more pounds…we’ll see what happens. Not looking forward to the 8 hours in the car tomorrow, damn.
The pull felt really strong, my issue was getting under the bar far enough to catch it. The arm position wasn't an issue either, just kept telling myself to keep the elbows high. Being it was in the globo, I think I was a little concern about dropping the eight too, but that is another story.
I cracked myself in the chin on the 185, classic, and loved the looks I got/get at the globo…awesome. I cruise around like a man man drenched with sweat while the other 90+% stand and talk, or look at themselves in the mirror. I wish I could afford the local affiliate…
Have fun!
Squat clean 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 081028.
Buy in: 2.5 miles in 28 minutes
5 min @ 3.0mph followed by 5 min @7.0mph
4 min @ 3.0mph/4 min @7.5mph
3 min @ 3.0mph/3 min @8.0mph
2 min @ 3.0mph/2 min @8.5mph
WOD: Squat cleans135/155/185/200/215(PR)/225f/225f, very close-I’ll get it next time!
Pissed at missing 225 twice, immediately dropped to 185x5
First time ever doing this exercise, but I used to front squat a ton about 20 yrs ago.
6 knee operations don’t help, but I’m comfortable with the exercise. I think I might start going back to what I did in the past; after a full warm-up, go right into the heavier PR weights closer to the beginning when I am more fresh, might pick up a few more pounds…we’ll see what happens. Not looking forward to the 8 hours in the car tomorrow, damn.
The pull felt really strong, my issue was getting under the bar far enough to catch it. The arm position wasn't an issue either, just kept telling myself to keep the elbows high. Being it was in the globo, I think I was a little concern about dropping the eight too, but that is another story.
I cracked myself in the chin on the 185, classic, and loved the looks I got/get at the globo…awesome. I cruise around like a man man drenched with sweat while the other 90+% stand and talk, or look at themselves in the mirror. I wish I could afford the local affiliate…
Have fun!
Monday, February 16, 2009
Active Rest Day
Monday 090216
Rest Day
Active Rest Day for me...still feel guilty from missing so many WOD's before last week.
WOD:
2000 single under jump ropes
21-18-15-12-9-6-3
Push-ups
Squats
Total time: 26:12
Cool Down
21-15-9
Tuck jumps
Single leg lunges each side
Rest Day
Active Rest Day for me...still feel guilty from missing so many WOD's before last week.
WOD:
2000 single under jump ropes
21-18-15-12-9-6-3
Push-ups
Squats
Total time: 26:12
Cool Down
21-15-9
Tuck jumps
Single leg lunges each side
Sunday, February 15, 2009
Lung Burner
SUNDAY 090215
3 rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters
Post time to comments.
Compare to 040501.
Today was tough, brutal, after a few too many Blue Moon's last night...ugh.
WOD:
3 rounds
No row machine, subbed 500m run in addition to the 400m, 900m total/rd
21 squats and 21 push-ups/rd
Total time: 20:25
1st rd run 900m @ 8.0 mph
2nd rd run 900m @ 7.0-8.0 mph
3rd rd run 900m started @ 8.0 mph for 1:20, then 7.0 mph for 1:00, the balance at 6.0 mph
Cool down: 10 minute walk on the treadmill, heart rate still didn't get below 130 bpm
3 rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters
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Compare to 040501.
Today was tough, brutal, after a few too many Blue Moon's last night...ugh.
WOD:
3 rounds
No row machine, subbed 500m run in addition to the 400m, 900m total/rd
21 squats and 21 push-ups/rd
Total time: 20:25
1st rd run 900m @ 8.0 mph
2nd rd run 900m @ 7.0-8.0 mph
3rd rd run 900m started @ 8.0 mph for 1:20, then 7.0 mph for 1:00, the balance at 6.0 mph
Cool down: 10 minute walk on the treadmill, heart rate still didn't get below 130 bpm
Saturday, February 14, 2009
Ups and Downs
Saturday 090214
Seven rounds for time of:
95 pound Sumo-deadlift high-pull 10 reps
10 Ring dips
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Compare to 080228.
Buy in
30 minutes of cardio: walked 5 minutes at 3.3 mph with 3.0% incline to keep heart rate at 118 bpm, then ran 5 minutes at 6.0 mph at 0% incline. Last rd of running was at 6.0/6.5/7.0/7.5 mph. Total distance was 2.35 miles.
WOD:
7 rounds; 10 reps per exercise per round
95# SDHP
70# assisted gravitron dips
Total time: 9:51
Calves were sore from yesterdays run, so I took it easy trying to stay active, yet burn some calories. The WOD felt great, a real ass-kicker. I tried reminding myself to start with a nice steady pace, but I had to break up the sets after the 3rd rd of SDHP and 1st rd dips. I blew right through the 6th rd of SDHP, got my second wind.
Diet has been going well, seeing a big difference in how clothes fit. Weigh-in tomorrow, see what the progress is.
Last weeks weigh-in 2/8/09 255# @ 21.0% BF
2/1/09 256.8 @ 21.1% BF
Seven rounds for time of:
95 pound Sumo-deadlift high-pull 10 reps
10 Ring dips
Post time to comments.
Compare to 080228.
Buy in
30 minutes of cardio: walked 5 minutes at 3.3 mph with 3.0% incline to keep heart rate at 118 bpm, then ran 5 minutes at 6.0 mph at 0% incline. Last rd of running was at 6.0/6.5/7.0/7.5 mph. Total distance was 2.35 miles.
WOD:
7 rounds; 10 reps per exercise per round
95# SDHP
70# assisted gravitron dips
Total time: 9:51
Calves were sore from yesterdays run, so I took it easy trying to stay active, yet burn some calories. The WOD felt great, a real ass-kicker. I tried reminding myself to start with a nice steady pace, but I had to break up the sets after the 3rd rd of SDHP and 1st rd dips. I blew right through the 6th rd of SDHP, got my second wind.
Diet has been going well, seeing a big difference in how clothes fit. Weigh-in tomorrow, see what the progress is.
Last weeks weigh-in 2/8/09 255# @ 21.0% BF
2/1/09 256.8 @ 21.1% BF
Friday, February 13, 2009
Fran 2/13/09
Friday 090213
"Fran"
Three rounds, 21-15- and 9 reps, for time of:95 pound ThrusterPull-ups
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Compare to 081203.
WOD
1st time with Fran, she kicked my ass!!
Buy in: 20 min run, 2.22 miles
Fran 21-15-9
90# Thrusters
70# assisted Pull Ups
Time: 9:14
My pull-ups are brutal, by far the weakest movement or exercise, ever. My arms are too long, I weigh too much, and my shoulder just won't cooperate. Not excuses, just facts as to why I cannot do the f'ing exercise and it pisses me off.
"Fran"
Three rounds, 21-15- and 9 reps, for time of:95 pound ThrusterPull-ups
Post time to comments.
Compare to 081203.
WOD
1st time with Fran, she kicked my ass!!
Buy in: 20 min run, 2.22 miles
Fran 21-15-9
90# Thrusters
70# assisted Pull Ups
Time: 9:14
My pull-ups are brutal, by far the weakest movement or exercise, ever. My arms are too long, I weigh too much, and my shoulder just won't cooperate. Not excuses, just facts as to why I cannot do the f'ing exercise and it pisses me off.
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