A1. 1&1/4 paused shoulder press, 4 x 6-8; :90 rest
A2. DB bent-over rows, 4 x 12-20, 2010; :90 rest
+
5 rounds for time of:
20 kettlebell swings, overhead tough
50 double-unders
:30 rest
A1. 65, 70(6), 70(5), 70(5)
A2. 20, 25(16), 25(15), 25(14)
+
60lb KB
Rounds ranged from 2:35 to 3:21, depending on the double unders.
29 November 2012
27 November 2012
Tuesday 27 November
A. High-bar BB Bulgarian split squats, 4 x 6-8/leg, 3011; :90 rest between legs
B1. Weighted pull-up, 3 x 1 tough; :10 rest
B2. Strict pull-ups, 3 x max, 1010; :10 rest
B3. Clapping push-ups, 3 x max; 2:00 rest
+
For time:
75 toes-to-bar, must be done in sets of at least 5
B1. Weighted pull-up, 3 x 1 tough; :10 rest
B2. Strict pull-ups, 3 x max, 1010; :10 rest
B3. Clapping push-ups, 3 x max; 2:00 rest
+
For time:
75 toes-to-bar, must be done in sets of at least 5
A. 95 for all sets (8R/7L, 7R/6L, 6R/6L, 6R/5L)
B1. 5, 7.5, 10 (mixed grip, used a miniature kip)
B2. 2, 2, 1 (mixed grip)
B3. 5, 4, 6 (really silly)
+
8:05, 15 sets of 5 (destroyed previous time of 22:57)
B1. 5, 7.5, 10 (mixed grip, used a miniature kip)
B2. 2, 2, 1 (mixed grip)
B3. 5, 4, 6 (really silly)
+
8:05, 15 sets of 5 (destroyed previous time of 22:57)
25 November 2012
Sunday 25 November
A. Squat snatch, build quickly to a tough single in just a few sets
+
“300FY”
105 (matches PR)
+
139 (11 cals less than last time… booo)
+
“300FY”
105 (matches PR)
+
139 (11 cals less than last time… booo)
24 November 2012
Saturday 24 November
A1. Clean-grip deadlift, 5 x 3-4, 22X1; 2:00 rest
A2. Weighted dips (ring or bar), 5 x 3-4, 21X1; 2:00 rest
B1. DB Russian step-up, 3 x 12 w/left leg; :00 rest
B2. DB Russian step-up, 3 x 12 w/right leg; :00 rest
B3. DB back extensions, 3 x 8-10; :60 rest
C. Front leaning rest on rings, accumulate 240 seconds w/perfect positioning
A2. Weighted dips (ring or bar), 5 x 3-4, 21X1; 2:00 rest
B1. DB Russian step-up, 3 x 12 w/left leg; :00 rest
B2. DB Russian step-up, 3 x 12 w/right leg; :00 rest
B3. DB back extensions, 3 x 8-10; :60 rest
C. Front leaning rest on rings, accumulate 240 seconds w/perfect positioning
A1. 175, 185, 195, 205, 225 - these felt a lot easier this week than they have in the last couple of weeks.
A2. Bar dips: 10, 15, 20, 25, 30(3) – PR+10 - really happy with how much better my dips have gotten.
B1/B2. 30s for all – much better than last week
B3. 20(8) for all. Rough combination - lower back was not happy.
C. Complete, 8x 0:30 - also happy with how much easier this is getting.
A2. Bar dips: 10, 15, 20, 25, 30(3) – PR+10 - really happy with how much better my dips have gotten.
B1/B2. 30s for all – much better than last week
B3. 20(8) for all. Rough combination - lower back was not happy.
C. Complete, 8x 0:30 - also happy with how much easier this is getting.
22 November 2012
Thursday 22 November
For 16 minutes:
On evens (0, 2, 4…): 7 ring dips (cut to 5 each round - but these are getting better!)
On odds (1, 3, 5…): 3 power cleans @ 75% 1RM, drop & quick reset each rep - used 110
(rest exactly 3:00)
500m run @ 95%
(rest exactly 3:00)
AMRAP in 12:00 of:
10 box jumps, 24″ w/mandatory step-down
10 toes-to-bar
10 double-unders
= 4 rounds + 10 box jumps + 8 TTB (double unders still suck, but TTB wasn't so horrible, at least for the first few rounds)
On evens (0, 2, 4…): 7 ring dips (cut to 5 each round - but these are getting better!)
On odds (1, 3, 5…): 3 power cleans @ 75% 1RM, drop & quick reset each rep - used 110
(rest exactly 3:00)
500m run @ 95%
(rest exactly 3:00)
AMRAP in 12:00 of:
10 box jumps, 24″ w/mandatory step-down
10 toes-to-bar
10 double-unders
= 4 rounds + 10 box jumps + 8 TTB (double unders still suck, but TTB wasn't so horrible, at least for the first few rounds)
Thanksgiving measurements
measurements:
waist: 86cm (same)
hips: 101cm (same)
band: 90cm (-1)
bust: 108cm (same)
thigh: 62cm (-1)
calf: 40cm (same)
arm: 32cm (-1)
neck: 35cm (same)
weight: 165.6 (-0.4)
waist: 86cm (same)
hips: 101cm (same)
band: 90cm (-1)
bust: 108cm (same)
thigh: 62cm (-1)
calf: 40cm (same)
arm: 32cm (-1)
neck: 35cm (same)
weight: 165.6 (-0.4)
I've been feeling really good recently, and wanted to see if that reflected on the scale. Nope. Stupid machine. I'm trying not to care.
Wednesday 21 November
7 sets of:
300m row @ 95% effort (just barely shy of max each set)
rest 6:00 after first, 5:00 after second, then 4:00, 3:00, 2:00, & :60
1:04.9
1:04.7
1:04.1
1:04.0
1:04.2
1:06.9
1:09.5
The first 5 rounds felt really good. By the middle of the 6th my legs refused to work anymore. The 7th round was so horrible.
300m row @ 95% effort (just barely shy of max each set)
rest 6:00 after first, 5:00 after second, then 4:00, 3:00, 2:00, & :60
1:04.9
1:04.7
1:04.1
1:04.0
1:04.2
1:06.9
1:09.5
The first 5 rounds felt really good. By the middle of the 6th my legs refused to work anymore. The 7th round was so horrible.
20 November 2012
Tuesday 20 November
A. 1 clean-grip deadlift + 1 power clean + 1 squat clean, 6 x 1 @ 80% effort; :60 rest
115x4, 120x2
B1. Kettlebell swings, 5 x 15 tough overhead; :30 rest: 60 for all sets
B2. Ring push-ups, 5 x AMRAP continuous (no pauses at top or bottom); :30 rest: 11, 11, 9, 9, 7
C. Sandbag walking lunge, 3 x 20 steps (switch sandbag after 10); :60 rest: used the big sandbag (58lbs?)
+
AMRAP in 4:00 of:
AirDyne calories
= 55 calories – not my best effort. legs were super tired after the lunges.
(worked out at 5:30pm - definitely prefer mornings now)
18 November 2012
Sunday 18 November
5 rounds for time of:
10 pull-ups
10 push press, 65
20 squats
20 double-unders
10 pull-ups
10 push press, 65
20 squats
20 double-unders
14:45. Double unders were HORRIBLE today - the first round was composed of entirely singles. Pullups felt good, push press was easy.
17 November 2012
Saturday 17 November
A1. Clean-grip deadlift, 5 x 4-5, 22X1; 2:00 rest: 175, 185, 195, 205(4), 205(4) - really hard to hang on to the bar today.
A2. Weighted ring dips, 5 x 2-3, 21X1; 2:00 rest - unweighted (3), 2.5(3), 5(2), 5(2), 5(2) - these are getting better!
B1. DB Russian step-ups, 3 x 15 w/left leg; :00 rest: used 30lb dumbbells; needed a break between legs
B2. DB Russian step-ups, 3 x 15 w/right leg; :00 rest
B3. DB back extensions, 3 x 8-12, 2022; :60 rest: used 20lb dumbbell, 3 sets of 8. these were really hard after B1/B2.
C. Front leaning rest on rings, accumulate 300 seconds w/perfect positioning: complete, 10 sets of 0:30 with lots of rest between sets.
A2. Weighted ring dips, 5 x 2-3, 21X1; 2:00 rest - unweighted (3), 2.5(3), 5(2), 5(2), 5(2) - these are getting better!
B1. DB Russian step-ups, 3 x 15 w/left leg; :00 rest: used 30lb dumbbells; needed a break between legs
B2. DB Russian step-ups, 3 x 15 w/right leg; :00 rest
B3. DB back extensions, 3 x 8-12, 2022; :60 rest: used 20lb dumbbell, 3 sets of 8. these were really hard after B1/B2.
C. Front leaning rest on rings, accumulate 300 seconds w/perfect positioning: complete, 10 sets of 0:30 with lots of rest between sets.
16 November 2012
Thursday 15 November
15:00 @ 90% aerobic of [150m row + 5 push-ups + 5 kettlebell swings @ 35 + 5 push-ups + 5 box jumps, 20"]
5:00 walk rest
15:00 @ 90% aerobic of [35 double-unders + 5 toes-to-bar + 5 ring push-ups + 5 toes-to-bar + 10 squats]
5:00 walk rest
15:00 @ 90% aerobic of [20 AirDyne calories + 5 burpees + 10 walking lunge steps + 5 burpees + 10 back extensions]
5:00 walk rest
15:00 @ 90% aerobic of [35 double-unders + 5 toes-to-bar + 5 ring push-ups + 5 toes-to-bar + 10 squats]
5:00 walk rest
15:00 @ 90% aerobic of [20 AirDyne calories + 5 burpees + 10 walking lunge steps + 5 burpees + 10 back extensions]
15 November 2012
Wednesday 14 November
SHE
5 sets of:
AMRAP perfect push-ups: 15, 15, 12, 10, 10
:00 rest
400m row @ 95% effort: all between 1:30.6 and 1:33.6
3:00 active rest (stay moving)
+
5 set of:
6 kettlebell swings, tough: 70, 70, 70, 79, 79
:00 rest
200m run, no turn-around
easy walk back
5 sets of:
AMRAP perfect push-ups: 15, 15, 12, 10, 10
:00 rest
400m row @ 95% effort: all between 1:30.6 and 1:33.6
3:00 active rest (stay moving)
+
5 set of:
6 kettlebell swings, tough: 70, 70, 70, 79, 79
:00 rest
200m run, no turn-around
easy walk back
everything was a struggle today. felt super nauseous on the rower, but was 3-6 seconds faster than the last time we did this…
13 November 2012
Tuesday 13 November
A. Squat clean, 15 minutes of technique work: worked on fast elbows, several at 85, 95, 105, 115
B1. Push press, 5 x 3-4, 12X2; :90 rest: 105, 115, 125, 135(2), 135(2)B2. Weighted pull-ups, mixed grip, 5 x 2-3, 22X0; :90 rest: all unweighted sets of 3; all strict until the last rep on the last 2 sets
+
5 sets of:
12 ring dips (cut to 6)
24 walking lunge steps
36 double-unders
0:60 rest
=18:28 (including rest time)
11 November 2012
Saturday 10 November
Fall Brawl competition at CrossFit Perrysburg:
Event 1: 2.5 mile run. Felt good. No idea of pace or time.
Event 2: 7 minute AMRAP of:
15 wallballs (14 to 9')
10 covp pull-ups
= 3 rounds + 8 wall balls.
Event 3: snatch + 2 OH squat ladder.
= Got 105 fairly easily. 115 wasn't even close. 30 dead lifts at 115 in the remaining time.
Event 4: 5 rounds for time of:
30' OH KB walking lunge (35lbs)
15 burpees
other hand lunge back
50 double unders
= Finished 4 rounds + 1 burpee before the 17:00 time cap. Lunges were super easy. Burpees sucked. Could not string together double unders for the life of me.
Event 5: 6 rounds of 1:15 on/ 0:45 off of:
4x40m shuttle run, then in the remaining time:
24" box jumps (rounds 1,3,5)
or
170lb dead lifts (rounds 2,4,6)
= 8 reps each round
Event 6:
2:00 AMRAP handstand push-ups
2:00 AMRAP muscle ups
2:00 to establish a 7rm back squat
= 3 + 0 + 175lbs. Super fatigued on the handstand push-ups. Could have gone heavier on the back squats.
Overall a fun day full of learning opportunities. Worked at a steady pace on events 1, 2, 4 and 5.
Event 1: 2.5 mile run. Felt good. No idea of pace or time.
Event 2: 7 minute AMRAP of:
15 wallballs (14 to 9')
10 covp pull-ups
= 3 rounds + 8 wall balls.
Event 3: snatch + 2 OH squat ladder.
= Got 105 fairly easily. 115 wasn't even close. 30 dead lifts at 115 in the remaining time.
Event 4: 5 rounds for time of:
30' OH KB walking lunge (35lbs)
15 burpees
other hand lunge back
50 double unders
= Finished 4 rounds + 1 burpee before the 17:00 time cap. Lunges were super easy. Burpees sucked. Could not string together double unders for the life of me.
Event 5: 6 rounds of 1:15 on/ 0:45 off of:
4x40m shuttle run, then in the remaining time:
24" box jumps (rounds 1,3,5)
or
170lb dead lifts (rounds 2,4,6)
= 8 reps each round
Event 6:
2:00 AMRAP handstand push-ups
2:00 AMRAP muscle ups
2:00 to establish a 7rm back squat
= 3 + 0 + 175lbs. Super fatigued on the handstand push-ups. Could have gone heavier on the back squats.
Overall a fun day full of learning opportunities. Worked at a steady pace on events 1, 2, 4 and 5.
08 November 2012
Thursday 8 November
5:00 @ 90% aerobic of [25m bear crawl + 25m farmer's walk @ 70/hand]
2:00 rest
5:00 row @ 90% aerobic effort (tried to keep 2:10-2:15 pace)
2:00 rest
5:00 @ 90% aerobic of [5 push-ups + 5 deadlifts @ 85 + 10 double-unders]
2:00 rest
5:00 row @ 90% aerobic effort (tried to keep 2:10 pace)
+
3:00 AMRAP AirDyne calories: 52 (PR +2)
2:00 rest
5:00 row @ 90% aerobic effort (tried to keep 2:10-2:15 pace)
2:00 rest
5:00 @ 90% aerobic of [5 push-ups + 5 deadlifts @ 85 + 10 double-unders]
2:00 rest
5:00 row @ 90% aerobic effort (tried to keep 2:10 pace)
+
3:00 AMRAP AirDyne calories: 52 (PR +2)
Wednesday 7 November
A. Front squat, build to a tough triple (not max) in 15:00: 175, 185(2) - not bad, considering my last 1RM was 185!
+
For time:
30 pull-ups
10 front squats, tough
20 pull-ups
10 front squats, tough
10 pull-ups
10 front squats, tough
=10:32. Used 125 for the front squats. First set of 10 unbroken, then sets of 5. Pull-ups felt good for the round of 30, but fell apart by the round of 10.
+
For time:
30 pull-ups
10 front squats, tough
20 pull-ups
10 front squats, tough
10 pull-ups
10 front squats, tough
=10:32. Used 125 for the front squats. First set of 10 unbroken, then sets of 5. Pull-ups felt good for the round of 30, but fell apart by the round of 10.
06 November 2012
Tuesday 6 November
A. Squat snatch, 15 minutes of technique work: worked on catching in the bottom, then built up to a very ugly 105 (power) in preparation for the competition on Saturday
B1. Push press, 4 x 4-5, 12X2; :90 rest: 95, 110, 125, 135(3)
B2. Weighted pull-ups, mixed grip, 4 x 2-3, 22X0; :90 rest: unweighted (3, all strict!!), 2.5(2), 2.5(2), 2.5(2)
+
5 rounds for time:
5 ring dips
10 kettlebell swings, overhead 70
10 box jumps, 26" w/mandatory step-down
=15:00 exactly
B1. Push press, 4 x 4-5, 12X2; :90 rest: 95, 110, 125, 135(3)
B2. Weighted pull-ups, mixed grip, 4 x 2-3, 22X0; :90 rest: unweighted (3, all strict!!), 2.5(2), 2.5(2), 2.5(2)
+
5 rounds for time:
5 ring dips
10 kettlebell swings, overhead 70
10 box jumps, 26" w/mandatory step-down
=15:00 exactly
05 November 2012
Friday November 2
60:00 row for max meters: 12355.
-Tried to hold 2:25 for the first 50 minutes (between 2:19 and 2:30)
-Took first water/chalk break at 30:00 - really helped get the pace back on track
-From 50:00 to 55:00 tried to hold 2:15
-From 55:00 to 58:00 tried to hold 2:05-2:10
-Last 2 minutes were all sub-2, finished holding 1:50 pace
Probably should have picked up the pace earlier. Not nearly as bad as I expected.
-Tried to hold 2:25 for the first 50 minutes (between 2:19 and 2:30)
-Took first water/chalk break at 30:00 - really helped get the pace back on track
-From 50:00 to 55:00 tried to hold 2:15
-From 55:00 to 58:00 tried to hold 2:05-2:10
-Last 2 minutes were all sub-2, finished holding 1:50 pace
Probably should have picked up the pace earlier. Not nearly as bad as I expected.
01 November 2012
Thursday 1 November
A. Scap pull-up practice, just a few minutes
B1. Front squat, 3 x 4-5, 30X1; 2:00 rest: 115, 135, 145(3) - could have done 5, but the bar slipped out of my hand
B2. Pull-ups, strict supinated, 3 x max unweighted, 1010 (be perfect here); 2:00 rest - 1, 1, 2 (kinda disappointed - the first one was pretty easy, but the second one was really challenging on all sets)
C1. Russian kettlebell swings, 3 x 21 unbroken tough; :20 rest - 70, 88, 88
C2. DB push press, 3 x 10-15 touch-and-go; 2:00 rest - 30, 35(11), 35(10) - these were really challenging today
D. Front leaning rest on rings, accumulate 7 minutes w/perfect torso positioning; rest and break as needed - really, really broken (first several at 0:30 each, the rest at 0:15 increments)
B1. Front squat, 3 x 4-5, 30X1; 2:00 rest: 115, 135, 145(3) - could have done 5, but the bar slipped out of my hand
B2. Pull-ups, strict supinated, 3 x max unweighted, 1010 (be perfect here); 2:00 rest - 1, 1, 2 (kinda disappointed - the first one was pretty easy, but the second one was really challenging on all sets)
C1. Russian kettlebell swings, 3 x 21 unbroken tough; :20 rest - 70, 88, 88
C2. DB push press, 3 x 10-15 touch-and-go; 2:00 rest - 30, 35(11), 35(10) - these were really challenging today
D. Front leaning rest on rings, accumulate 7 minutes w/perfect torso positioning; rest and break as needed - really, really broken (first several at 0:30 each, the rest at 0:15 increments)
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