I decided to do the crossfit.com WOD today, it looked good and my shoulder was a little tender from yesterday so I didn't think I needed anything too shoulder demanding. This was a GREAT core workout!
6pm
Warm up
-circuit
-2k row (7:57)
WOD - "Stephen"
30-25-20-15-10-5 rep rounds of:
GHD sit-up
Back extension
Knees to elbow
95 pound Stiff legged deadlift
Time: 33:53
I definitely didn't have it in me to fly through this wod, I watched the superbowl and just went through it at a regular pace. Like I said, great core wod, perfect for today. My shoulder even feels 10 times better than it did earlier.
Sunday, February 7, 2010
Saturday, February 6, 2010
OHS and Franlike WOD
I am about to head up to the box and do this, I have a busy day so I might not post weights, time and comments until later -
10:30am
Warm up
-circuit
-pvc stretch x 10
-kb swing x 10 (53#)
-pull ups x 10
-overhead squat x 10 (pvc and barbell)
Overhead Squat
115# x 15
125# x 15
135# x 15
5 rounds of:
10 x Thrusters (95#)
20 x Pull ups
rest 2 minutes in between each set, ended up doing 20 burpees instead of 20 pull ups on the last set
Final Time - 17:44
I definitely felt this one get harder, my first round was 1:21, second round was 1:46, 3rd round 2:07, 4th round 2:00 and 5th round with burpees instead of pull ups was 2:29. I really liked this workout, the 2 minutes rest allowed me to really push. This is a great Fran trainer.
Oh yea, and the 15 rep overhead squats were brutal!
10:30am
Warm up
-circuit
-pvc stretch x 10
-kb swing x 10 (53#)
-pull ups x 10
-overhead squat x 10 (pvc and barbell)
Overhead Squat
115# x 15
125# x 15
135# x 15
5 rounds of:
10 x Thrusters (95#)
20 x Pull ups
rest 2 minutes in between each set, ended up doing 20 burpees instead of 20 pull ups on the last set
Final Time - 17:44
I definitely felt this one get harder, my first round was 1:21, second round was 1:46, 3rd round 2:07, 4th round 2:00 and 5th round with burpees instead of pull ups was 2:29. I really liked this workout, the 2 minutes rest allowed me to really push. This is a great Fran trainer.
Oh yea, and the 15 rep overhead squats were brutal!
Friday, February 5, 2010
Active Recovery - Run
Thanks for the advice Daren, I think you are right. It felt good to get away from the weights today.
3 mile run
24:30
Garmin stats -
8:10 minute pace/mile
486 calories burned
3 mile run
24:30
Garmin stats -
8:10 minute pace/mile
486 calories burned
Thursday, February 4, 2010
Heavy Squat Clean & Press/Diane
8am
warm up
-circuit
-3 rounds of 10 push ups
Strength - Squat Clean & Press
65 x 2
95 x 2
135 x 2
185 x 1
195 x 1
135 x 1
155 x 1
175 x 1
195 x 1
205 x 1 (3 sets)
Met Con - Diane
21,15,9 of:
225# Deadlifts
Hand Stand Pushups (feet on the wall and tapping head on 2 abmats stacked)
Time: 9:15
I think the jump from 135# to 185# was too much, if you look at my weights I went back down after my first set of 195#, I don't think I was accustomed to the heavier weight with just one set at 135#. I list all of my sets because I want people to see that it takes quite a bit of reps to get accustomed to the movement. If I were to only list actual working sets, I would only list the 2 sets at 195# and 3 sets at 205#. So I actually only did 5 sets of one rep.
As for Diane, man...that was a challenge. I need to be able to do my deadlifts unbroken. Surprisingly I felt better on the set of 15 and 9 reps, I felt much better with the two exercises than I did on the 21. I have not done handstand push ups in a really long time either. The first set of 21 of each took me too long. IO really enjoyed todays workout but my body is telling me I need a rest day.....but I don't want to listen! What should I do based on this weeks workouts? Coach Daren? Or anyone else who has a comment?
warm up
-circuit
-3 rounds of 10 push ups
Strength - Squat Clean & Press
65 x 2
95 x 2
135 x 2
185 x 1
195 x 1
135 x 1
155 x 1
175 x 1
195 x 1
205 x 1 (3 sets)
Met Con - Diane
21,15,9 of:
225# Deadlifts
Hand Stand Pushups (feet on the wall and tapping head on 2 abmats stacked)
Time: 9:15
I think the jump from 135# to 185# was too much, if you look at my weights I went back down after my first set of 195#, I don't think I was accustomed to the heavier weight with just one set at 135#. I list all of my sets because I want people to see that it takes quite a bit of reps to get accustomed to the movement. If I were to only list actual working sets, I would only list the 2 sets at 195# and 3 sets at 205#. So I actually only did 5 sets of one rep.
As for Diane, man...that was a challenge. I need to be able to do my deadlifts unbroken. Surprisingly I felt better on the set of 15 and 9 reps, I felt much better with the two exercises than I did on the 21. I have not done handstand push ups in a really long time either. The first set of 21 of each took me too long. IO really enjoyed todays workout but my body is telling me I need a rest day.....but I don't want to listen! What should I do based on this weeks workouts? Coach Daren? Or anyone else who has a comment?
Wednesday, February 3, 2010
Two a Day
10am -
Warm up -
Circuit
Strength - Squats
Bar x 5
115 x 5
165 x 5
225 x 3
245 x 3
260 x 3
275 x 3 x 4 sets
21,15,9 of:
Glute Ham Back Ext.
Glute Ham Sit ups
Got a good stregth workout this morning and planning to go to the 5:45pm CS CrossFit class this afternoon.
5:45pm CS CrossFit class
Warm up
-circuit
-10 DB Push Press
-10 Double Unders
Strength - Push Press
Bar x 5
95 x 5
135 x 5
155 x 5
175 x 5
185 x 5
205 x 5
Met Con -
Double Unders 20,18,16,14,12,10,8,6,4,2
Wall Ball 10,9,8,7,6,5,4,3,2,1
Time 6:01
Post W.O.D. - worked on pull ups - butterfly and kipping
My push presses felt really good, I liked the 5 rep count. As for the met con, I didn't really blast myself so it was a good conditioning session.
Warm up -
Circuit
Strength - Squats
Bar x 5
115 x 5
165 x 5
225 x 3
245 x 3
260 x 3
275 x 3 x 4 sets
21,15,9 of:
Glute Ham Back Ext.
Glute Ham Sit ups
Got a good stregth workout this morning and planning to go to the 5:45pm CS CrossFit class this afternoon.
5:45pm CS CrossFit class
Warm up
-circuit
-10 DB Push Press
-10 Double Unders
Strength - Push Press
Bar x 5
95 x 5
135 x 5
155 x 5
175 x 5
185 x 5
205 x 5
Met Con -
Double Unders 20,18,16,14,12,10,8,6,4,2
Wall Ball 10,9,8,7,6,5,4,3,2,1
Time 6:01
Post W.O.D. - worked on pull ups - butterfly and kipping
My push presses felt really good, I liked the 5 rep count. As for the met con, I didn't really blast myself so it was a good conditioning session.
Tuesday, February 2, 2010
Cardio Recovery Day
4pm
Warm up-
800 m run
circuit
Met Con -
5 rounds for time:
400 m run
500 m row
Time: 19:59
This was the perfect workout for today, my body was blasted from yesterday. I was aiming for under 20 minutes and barely made it.
Warm up-
800 m run
circuit
Met Con -
5 rounds for time:
400 m run
500 m row
Time: 19:59
This was the perfect workout for today, my body was blasted from yesterday. I was aiming for under 20 minutes and barely made it.
Monday, February 1, 2010
Two a Day
10am
Warm up -
Circuit
Bergenger warm-up with Barbell
-snatch shrug x 10
-snatch shrug elbows out x 10
-muscle snatch x 10
-hang snatch x 10
-snatch balance x 10
-power snatch x 10
3 rounds of:
Glute Ham Back Ext. x 10
Glute Ham Sit-ups x 10
Met. Con.
4 rounds for time:
95# Power Snatch x 7
95# Snatch Balance x 7
95# Overhead Squat x 7
Time: 17:30
This workout kicked my butt, my traps were toast. I intended on doing 7 rounds but felt like if I kept going it would just be torcher on my shoulders and risking injury due to sloppy form. I'm a little bummed, I am going to come back and try the full 7 rounds in 3-4 weeks.
6pm - CS CrossFit class
Warm up
-rushed through the circuit b/c I was late to class
5 burpees
Met. Con.
"300"
25 Pullups
50 Deadlifts (135 lbs )
50 Pushups
50 Box jumps
50 Floor wipers (135 lbs )
50 Kb Clean and Press (16Kg)
25 Pullups
Time 17:49
I was a little hesitant to do this workout after doing the snatch workout earlier, my traps/shoulders were still feeling it. But the 300 workout is not that heavy, just metabolically challenging so I thought it would be ok. I definitely need to improve on this WOD.
Warm up -
Circuit
Bergenger warm-up with Barbell
-snatch shrug x 10
-snatch shrug elbows out x 10
-muscle snatch x 10
-hang snatch x 10
-snatch balance x 10
-power snatch x 10
3 rounds of:
Glute Ham Back Ext. x 10
Glute Ham Sit-ups x 10
Met. Con.
4 rounds for time:
95# Power Snatch x 7
95# Snatch Balance x 7
95# Overhead Squat x 7
Time: 17:30
This workout kicked my butt, my traps were toast. I intended on doing 7 rounds but felt like if I kept going it would just be torcher on my shoulders and risking injury due to sloppy form. I'm a little bummed, I am going to come back and try the full 7 rounds in 3-4 weeks.
6pm - CS CrossFit class
Warm up
-rushed through the circuit b/c I was late to class
5 burpees
Met. Con.
"300"
25 Pullups
50 Deadlifts (135 lbs )
50 Pushups
50 Box jumps
50 Floor wipers (135 lbs )
50 Kb Clean and Press (16Kg)
25 Pullups
Time 17:49
I was a little hesitant to do this workout after doing the snatch workout earlier, my traps/shoulders were still feeling it. But the 300 workout is not that heavy, just metabolically challenging so I thought it would be ok. I definitely need to improve on this WOD.
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