50 burpees
60 sit ups
50 kb swings, 1.5 pd
30 pullups
30 push press @ 135lbs
22:12
Friday, April 30, 2010
Wednesday, April 28, 2010
4/28/2010
For time
20 hand stand push ups
30 pull ups
40 kettlebell swings, 1.5 poof
50 situps
30 burpees
14:13
Burpees suck. Didn't finish hspu so just did handstand holds after 10
ugly reps.
Tuesday, April 27, 2010
4/26/2010
Back squats working up to new five rep max of 295. 315 next time.
25 wall ball shots
5 muscle ups
20 wall ball shots
4 muscle ups
15 wall ball shots
3 muscle ups
10 wall ball shots
2 muscle ups
5 wall ball shots
1 muscle ups
14:00
It was my first attempt at muscle ups since my injury, and I was happy to be able to do one. I was happier to ba able to do multiples and get this WOD done. They were pretty tough mixed in with the wall ball shots.
25 wall ball shots
5 muscle ups
20 wall ball shots
4 muscle ups
15 wall ball shots
3 muscle ups
10 wall ball shots
2 muscle ups
5 wall ball shots
1 muscle ups
14:00
It was my first attempt at muscle ups since my injury, and I was happy to be able to do one. I was happier to ba able to do multiples and get this WOD done. They were pretty tough mixed in with the wall ball shots.
Monday, April 26, 2010
Getting Caught Up
4/22/2010
5 rounds for time
3 back squats @ 275lbs
10 ring dips.
didn't write down time. It was was somewhere between 10-11 minutes, though.
4/23/2010
3 rounds for time
15 hang power cleans @ 135
10 burpees
7:41
4/25
5 rounds for time
30 double unders
20 knees to elbows
20 yard Overhead walk with 185.
Last 3 rounds scaled to 135. 27 minutes.
Each of this workouts were scaled. First workout, scaled from 15 to 10 reps on ring dips. Second, scaled from 15 to 10 reps on burpees. Paul: scaled down from 50 double unders and 35 knees to elbows.
5 rounds for time
3 back squats @ 275lbs
10 ring dips.
didn't write down time. It was was somewhere between 10-11 minutes, though.
4/23/2010
3 rounds for time
15 hang power cleans @ 135
10 burpees
7:41
4/25
5 rounds for time
30 double unders
20 knees to elbows
20 yard Overhead walk with 185.
Last 3 rounds scaled to 135. 27 minutes.
Each of this workouts were scaled. First workout, scaled from 15 to 10 reps on ring dips. Second, scaled from 15 to 10 reps on burpees. Paul: scaled down from 50 double unders and 35 knees to elbows.
Thursday, April 22, 2010
4/20/2010
Every minute on the minute do one clean for 15 minutes. Post lowest weight cleaned and highest weight cleaned.
185/225
185,205, then 5 reps at 225. Backed off to 205 and completed 3 more reps. Then failed the next two, and finished remaining reps at 185. I think I could have pushed myself higher than 225, but this was my first time doing heavy cleans in over a year.
Had a bit left in the tank, and a rest day coming up, so finished with 3 rounds of 6 double kettlebell push press, 2 pd, and 30 double unders.
185/225
185,205, then 5 reps at 225. Backed off to 205 and completed 3 more reps. Then failed the next two, and finished remaining reps at 185. I think I could have pushed myself higher than 225, but this was my first time doing heavy cleans in over a year.
Had a bit left in the tank, and a rest day coming up, so finished with 3 rounds of 6 double kettlebell push press, 2 pd, and 30 double unders.
Sunday, April 18, 2010
4/18/2010
Modified today's wod a bit. I'm a bit hungover after a crawfish boil yesterday, so I'm glad I got anything done.
AMRAP 12 minutes
Overhead press 135lbs, 3 reps
20 2 pood kettlebell swings
3 weighted pull ups 53 lbs
AMRAP 12 minutes
Overhead press 135lbs, 3 reps
20 2 pood kettlebell swings
3 weighted pull ups 53 lbs
Thursday, April 15, 2010
4/15/2010
McGhee
AMRAP in 30 minutes
275lb deadlift x 5
13 push ups
9 box jumps
Scaled down to 20 minutes. 5 rounds at 275, 4 rounds at 225.
Deadlifts in a metcon scare the crap out of me. Whenever i felt like my form was getting shaky, i dropped to 225. Should have done 30 minutes, but didn't want to overdo it on the deadlifts.
AMRAP in 30 minutes
275lb deadlift x 5
13 push ups
9 box jumps
Scaled down to 20 minutes. 5 rounds at 275, 4 rounds at 225.
Deadlifts in a metcon scare the crap out of me. Whenever i felt like my form was getting shaky, i dropped to 225. Should have done 30 minutes, but didn't want to overdo it on the deadlifts.
4/14/2010
Filthy Fifty
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Mods: Scaled to 35 reps. After 10 knees to elbows, subbed situps for final 25 reps. Only 25 reps on wall ball and only 15 burpees.
Time: 25:16
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Mods: Scaled to 35 reps. After 10 knees to elbows, subbed situps for final 25 reps. Only 25 reps on wall ball and only 15 burpees.
Time: 25:16
Monday, April 12, 2010
4-12-2010
I decided to skip the snatch balance, and work on my overhead squats. I can't snatch balance more than I can overhead squat anyway. I worked up to a 5 rep set at 95. This is up from my previous 5 rep set of 65. If I continue hitting these in my warmups and hit heavier sets once a week, I think they will come up fast. My goal is to get to a point where I can handle up to 15 reps at 95. This should get me through most WODs that feature overhead squats.
I mixed in sets of ring dips between sets of overhead squats. I did sets of 8 and then held support position for as long as possible after the last rep.
I finished with 75 double unders, followed by 4 500m intervals on the rower with 1 minute rest between each interval.
I mixed in sets of ring dips between sets of overhead squats. I did sets of 8 and then held support position for as long as possible after the last rep.
I finished with 75 double unders, followed by 4 500m intervals on the rower with 1 minute rest between each interval.
Weekend
Skipped Friday's back squat/ handstand walk WOD for a couple of reasons. The main reason was that I was feeling pretty sore still from DT, and had a bad knot under my right shoulder blade. The other reason was that I knew that high volume of squatting would have me limping around for 3 days. Not to mention I can't do handstand walks.
Sunday, i did some back squats. I kept it light and just worked on form. Then I did some yard work. After that was done, I did a modified version of Sunday's wod.
3 rounds
10 double 1.5pd kettlebell cleans
12 pullups.
I finished with 50 1.5pd kettlebell swings.
Sunday, i did some back squats. I kept it light and just worked on form. Then I did some yard work. After that was done, I did a modified version of Sunday's wod.
3 rounds
10 double 1.5pd kettlebell cleans
12 pullups.
I finished with 50 1.5pd kettlebell swings.
Friday, April 9, 2010
4/8/2010
DT
I was really looking forward to DT. It's one of my favorite Crossfit workouts. But I pussed out big-time. After completing my 3rd round, I called it quits.
DT
3 rounds
8:35
Its only my second 3 day cycle back on Crossfit, so I am still building up my work capacity. It is still disappointing. I don't have the ability to push through that wall when I hit it. I'm not unhappy with the pace I was keeping. I could have finished 5 rounds in under 15 minutes, which I would have taken. Oh well, next time.
I was really looking forward to DT. It's one of my favorite Crossfit workouts. But I pussed out big-time. After completing my 3rd round, I called it quits.
DT
3 rounds
8:35
Its only my second 3 day cycle back on Crossfit, so I am still building up my work capacity. It is still disappointing. I don't have the ability to push through that wall when I hit it. I'm not unhappy with the pace I was keeping. I could have finished 5 rounds in under 15 minutes, which I would have taken. Oh well, next time.
Thursday, April 8, 2010
DT
DT is a Crossfit "hero" workout prescribed as
5 rounds
12 reps deadlift 155lbs
9 reps hang power clean 155lbs
6 reps push jerks 155lbs
This is one of my favorite Crossfit WODs. I've only attempted it once, though. On 4/14/2009(prior to bicep injury) I completed 4 rounds in 15:40. My goal today: All 5 rounds in 15:40. I should be able to hit that.
5 rounds
12 reps deadlift 155lbs
9 reps hang power clean 155lbs
6 reps push jerks 155lbs
This is one of my favorite Crossfit WODs. I've only attempted it once, though. On 4/14/2009(prior to bicep injury) I completed 4 rounds in 15:40. My goal today: All 5 rounds in 15:40. I should be able to hit that.
Wednesday, April 7, 2010
4/7/2010
Crossfit Warmup
Worked up to new 5 rep max on overhead press of 155. Previously, 145 my was 5 rep max and 155 was my 3 rep max. Thought about attempting 3 reps at 165 but backed off.
For time:
Row 500 meters
100 Double-unders
30 Burpees
11:47
Finished the row at 1:41. Double unders started to get ugly, so scaled down to 100 (rx'd was 150) and did 30 burpess(rx'd 50). This time was low enough that I probably should have trudged through. Another concern was on the double unders, I felt like I was pounding my knees. I come down pretty hard, which isn't good in vibram five fingers on concrete.
Worked up to new 5 rep max on overhead press of 155. Previously, 145 my was 5 rep max and 155 was my 3 rep max. Thought about attempting 3 reps at 165 but backed off.
For time:
Row 500 meters
100 Double-unders
30 Burpees
11:47
Finished the row at 1:41. Double unders started to get ugly, so scaled down to 100 (rx'd was 150) and did 30 burpess(rx'd 50). This time was low enough that I probably should have trudged through. Another concern was on the double unders, I felt like I was pounding my knees. I come down pretty hard, which isn't good in vibram five fingers on concrete.
Tuesday, April 6, 2010
Overhead Squats
4/6/2010
Overhead Squats 5,5,5,5,5
45,65,85(3),65(6)
Back Squat 5,5
225, 275
Muscle up practice - false grip hangs, false grip pull ups, muscle up transition practice
40 kettlebell snatches, 1.5 pood
I am very weak at overhead squats. Strength isn't the problem. Its more of a balance and flexibility issue. I tossed in a couple of sets of back squats just to get a bit of strength work in. Continueing to hit the overhead squats in the warmup should eventually fix the problem.
Overhead Squats 5,5,5,5,5
45,65,85(3),65(6)
Back Squat 5,5
225, 275
Muscle up practice - false grip hangs, false grip pull ups, muscle up transition practice
40 kettlebell snatches, 1.5 pood
I am very weak at overhead squats. Strength isn't the problem. Its more of a balance and flexibility issue. I tossed in a couple of sets of back squats just to get a bit of strength work in. Continueing to hit the overhead squats in the warmup should eventually fix the problem.
Easter weekend
Due to lots of family obligations, I didn't get all of my workouts in over the weekend. I managed a couple of mile and a half runs, which for me isn't too bad. Too days of running in Vibram Five Fingers has my calves a bit sore today, though. I also did about half of the clean and jerk/pull up WOD, but it was all pretty uninspired.
I'll be back at it today with overhead squats. Overhead squats are a big weakness for me. The good news is anything over 45lbs will be a PR.
I'll be back at it today with overhead squats. Overhead squats are a big weakness for me. The good news is anything over 45lbs will be a PR.
Thursday, April 1, 2010
3-31-2009
Row 1000m
Crossfit Warmup
Split Jerk 1-1-1-1-1-1-1
135
155
185
185
205
Definitely need some practice at the oly lifts. In general, anything requiring holding the bar in the rack position is a bit uncomfortable. It's a wrist flexibility issue.
After the workout I did a little bicep rehab. GASP! Yep, curls. I'm not a fan of curls, but I feel the weakness in my bicep during any pulling activity, like the 1000m row. I just need to toss in some additional bicep work so the injured arm catches up.
Crossfit Warmup
Split Jerk 1-1-1-1-1-1-1
135
155
185
185
205
Definitely need some practice at the oly lifts. In general, anything requiring holding the bar in the rack position is a bit uncomfortable. It's a wrist flexibility issue.
After the workout I did a little bicep rehab. GASP! Yep, curls. I'm not a fan of curls, but I feel the weakness in my bicep during any pulling activity, like the 1000m row. I just need to toss in some additional bicep work so the injured arm catches up.
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