AM: Interval Row
10 rounds
250m row
rest 2 minutes
time/average watts
1. 46.2/ 444
2. 45.6/ 461
3. 45.2/ 474
4. 45.6/ 461
5. 47.2/ 416
6. 45.2/ 474
7. 47.2/ 416
8. 47.5/ 408
9. 47.9/ 398
10. 46.6/ 432
So exhausting. These interval rowing workouts are so terrible. After a few rounds you pull and you push and nothing seems to have any power. Even for this short period of time, its pretty amazing. Before my last round I stood up to rest, this proved to be a great idea, wish I would have done it on my previous trials, better luck next time!
PM: "Lynne"
5 rounds
Max reps bodyweight bench press
Max reps pullups
rest as needed
BWT: 197#
BP: 200#
BP/ Pull ups
1. 10/ 50
2. 11/ 33
3. 8/ 31
4. 9/ 37
5. 9/ 40
Total: 47/ 191= 238
Well, I couldn't be more happy with this score. Everything was really hard. I lived up to my expectations of pullups and I did better then I expected benching 200#. I was completely drained throughout this workout, to the point, where not moving felt heavy. Un-racking the barbell to start each consecutive set of bench press was intimidating. I think this is a solid score, I hope I never do it again! Bring on the soreness!
Saturday, January 16, 2010
Thursday, January 14, 2010
How do you rest a tight and sore posterior chain?
With jumps, running and snatches!?
AM: 3 rounds
walking lunge, 50m
broad jump, 100m
run, 200m
14:32
I did this one early and it was cold outside. My breathing was impaired a bit due to the dry air and my body was not fully awake. This just made the suck more. The broad jumps were the worst. My back was tight as hell from CFT yesterday. I got better as the rounds went on as my body became warmer.
PM: AMRAP 15
3 power snatches, 60kg (134lb)
then
2 rounds
3 pull ups
6 push ups
9 box jumps
***the snatches plus the 2 rounds is one round, get it?***
7 rounds
Another great way to rest a tight back, snatches and more jumps. However, this workout was somewhat enjoyable. Although my snatch is not the greatest, being able to do 21 with this weight, with no real trouble is comforting. I powered them all from the floor. I used about a 4 inch knee bend on my catch. I used to be afraid of snatching this much weight, now I look forward to it. The pull ups and push ups were easy and the box jumps sucked. Especially when I had Maiko chirping at me every time I didn't fully open my hips at the top of the box. I needed it though, she forced me to overextend so there was no mistake that my hips were open.
AM: 3 rounds
walking lunge, 50m
broad jump, 100m
run, 200m
14:32
I did this one early and it was cold outside. My breathing was impaired a bit due to the dry air and my body was not fully awake. This just made the suck more. The broad jumps were the worst. My back was tight as hell from CFT yesterday. I got better as the rounds went on as my body became warmer.
PM: AMRAP 15
3 power snatches, 60kg (134lb)
then
2 rounds
3 pull ups
6 push ups
9 box jumps
***the snatches plus the 2 rounds is one round, get it?***
7 rounds
Another great way to rest a tight back, snatches and more jumps. However, this workout was somewhat enjoyable. Although my snatch is not the greatest, being able to do 21 with this weight, with no real trouble is comforting. I powered them all from the floor. I used about a 4 inch knee bend on my catch. I used to be afraid of snatching this much weight, now I look forward to it. The pull ups and push ups were easy and the box jumps sucked. Especially when I had Maiko chirping at me every time I didn't fully open my hips at the top of the box. I needed it though, she forced me to overextend so there was no mistake that my hips were open.
Wednesday, January 13, 2010
Crossfit Total
Well, today went better then expected to say the least. I certainly think that increasing the weight in my workouts has made me stronger. I have gained about 4# and I am pretty sure its all muscle. Although, when I look at myself in the mirror, it looks like I weigh about 135#, kinda pathetic.
My last Crossfit Total was on the 9th of November, last year. I scored a 910#.
Back Squat
1x5 135#
1x4 185#
1x3 225#
1x2 275#
1x1 325# (PR)
1x1 335# (fail)
1x1 330# (fail)
Shoulder Press
1x8 95#
1x5 135#
1x1 155#
1x1 175# (PR)
1x1 185# (PR)
Deadlift
1x5 135#
1x4 225#
1x3 315#
1x1 405#
1x1 450# (PR)
1x1 460# (PR)
1x1 470# (PR)
CFT = 980#
I am stoked at our performance. My brother also crushed PR's in all lifts. It was just a great day. We really kept each other motivated. My weakness is still my squat. I know I can make up for some ground with that and get over 1000#. My posterior chain is gone.
My last Crossfit Total was on the 9th of November, last year. I scored a 910#.
Back Squat
1x5 135#
1x4 185#
1x3 225#
1x2 275#
1x1 325# (PR)
1x1 335# (fail)
1x1 330# (fail)
Shoulder Press
1x8 95#
1x5 135#
1x1 155#
1x1 175# (PR)
1x1 185# (PR)
Deadlift
1x5 135#
1x4 225#
1x3 315#
1x1 405#
1x1 450# (PR)
1x1 460# (PR)
1x1 470# (PR)
CFT = 980#
I am stoked at our performance. My brother also crushed PR's in all lifts. It was just a great day. We really kept each other motivated. My weakness is still my squat. I know I can make up for some ground with that and get over 1000#. My posterior chain is gone.
Monday, January 11, 2010
Catching Up
So I have been computer-less for my last cycle. Here are my workouts for the last three days.
Friday
AM: 6.77 mile run (10,895 meters), in the snow, wind and cold
1:08:00
PM: Power Cleans
1x5 135#
1x5 155#
1x3 175#
1x3 185#
1x3 195#
1x2 205#
1x1 215#
*15 minute rest*
5 rounds
10 push ups
10 ring dips
10 toes to bar
7:52
This may have been the most exhausting day of my life. This is the furthest I have ever run by nearly 4 miles. My heart rate was low the whole time and I was able to control my breathing quite well. I never felt too tired to continue, in fact, if it wasn't for the disgust for running that I kept dwelling on, I probably could have ran more. Oh, and the fact that I rolled each ankle twice during the run due to the inability of seeing where the path dropped off. Thanks snow. Luckily, only one roll was bad enough to actually bruise and cause discomfort, and that was during the last mile. It pays to have played hockey my whole life.
I think that a 225# power clean would not have been surprising to complete, I wanted to save something for the met-con that I knew would be tougher then it looked. I have the kip on the toes to bar down well so those didn't take me very long, I basically can do them until my grip fails, usually around 16 or so.
Saturday
Shoulder Press
1x8 95#
1x5 115#
1x5 120#
1x5 125#
1x5 135#
1x5 145# (PR)
*15 minute rest*
"Randy"
75 power snatches, 75#
4:46 (PR)
I felt strong on the shoulder press. I have gained about 4lbs and I know its all muscle, I feel stronger on all my lifts. The 145# press was the first time I established a PR, again, I think I could have gone up to 150#. "Randy" sucked. We forgot chalk and wound up foraging through cracks in the wall where chalk was once kept. We found enough to chalk up once, but if we needed chalk during the WOD, too bad. This almost caused me to quit! I got to 30 reps and my hands were sliding on the bar. We also did this WOD at a big box gym, so, we had to use 10# plates that were about 7 inches in diameter. We just brought the bar to mid shin. Unfortunately, I think this made it more difficult because we were not given that instant of rest at the bottom of each rep, or a bounce! We were forced to use our back to lower the bar and snatch it. Regardless of all my excuses, I set a PR by 14 seconds. When I did this WOD several months ago, it was done with ideal equipment, in ideal conditions, with plenty of chalk. Another sign that my training is working
Sunday
AMRAP 10 minutes
1 rope climb
10 burpees
9 rounds in 9:42 (I should have climbed one more time but I am a bitch)
*15 minute rest*
AMRAP 10 minutes
2 muscle ups
4 head to floor HSPU
8 kettlebell swings, 2 pood
5 rounds + 2 muscle ups
It was extremely cold in Balance Gym for some reason today. I usually like it cooler then normal but it was damn near the same temp inside as it was outside! Needless to say, it was hard to get the body warm. The first WOD went well, I was shooting for 9 rounds and I could have got another climb if I wasn't such a chump. Within five minutes of completing the first AMRAP, I was ready to do the next, I decided to wait the entire 15 minutes (an let my body get cold again, idiot). I could tell my muscles were a bit fatigued in this WOD. The muscle ups were harder then normal, I even failed on one. The HSPU's, again, were the time consumers. I am much better at them n then I was say, a month ago, but I am not good enough to excel if I am not fresh. The KB swings were cake and done all unbroken.
Friday
AM: 6.77 mile run (10,895 meters), in the snow, wind and cold
1:08:00
PM: Power Cleans
1x5 135#
1x5 155#
1x3 175#
1x3 185#
1x3 195#
1x2 205#
1x1 215#
*15 minute rest*
5 rounds
10 push ups
10 ring dips
10 toes to bar
7:52
This may have been the most exhausting day of my life. This is the furthest I have ever run by nearly 4 miles. My heart rate was low the whole time and I was able to control my breathing quite well. I never felt too tired to continue, in fact, if it wasn't for the disgust for running that I kept dwelling on, I probably could have ran more. Oh, and the fact that I rolled each ankle twice during the run due to the inability of seeing where the path dropped off. Thanks snow. Luckily, only one roll was bad enough to actually bruise and cause discomfort, and that was during the last mile. It pays to have played hockey my whole life.
I think that a 225# power clean would not have been surprising to complete, I wanted to save something for the met-con that I knew would be tougher then it looked. I have the kip on the toes to bar down well so those didn't take me very long, I basically can do them until my grip fails, usually around 16 or so.
Saturday
Shoulder Press
1x8 95#
1x5 115#
1x5 120#
1x5 125#
1x5 135#
1x5 145# (PR)
*15 minute rest*
"Randy"
75 power snatches, 75#
4:46 (PR)
I felt strong on the shoulder press. I have gained about 4lbs and I know its all muscle, I feel stronger on all my lifts. The 145# press was the first time I established a PR, again, I think I could have gone up to 150#. "Randy" sucked. We forgot chalk and wound up foraging through cracks in the wall where chalk was once kept. We found enough to chalk up once, but if we needed chalk during the WOD, too bad. This almost caused me to quit! I got to 30 reps and my hands were sliding on the bar. We also did this WOD at a big box gym, so, we had to use 10# plates that were about 7 inches in diameter. We just brought the bar to mid shin. Unfortunately, I think this made it more difficult because we were not given that instant of rest at the bottom of each rep, or a bounce! We were forced to use our back to lower the bar and snatch it. Regardless of all my excuses, I set a PR by 14 seconds. When I did this WOD several months ago, it was done with ideal equipment, in ideal conditions, with plenty of chalk. Another sign that my training is working
Sunday
AMRAP 10 minutes
1 rope climb
10 burpees
9 rounds in 9:42 (I should have climbed one more time but I am a bitch)
*15 minute rest*
AMRAP 10 minutes
2 muscle ups
4 head to floor HSPU
8 kettlebell swings, 2 pood
5 rounds + 2 muscle ups
It was extremely cold in Balance Gym for some reason today. I usually like it cooler then normal but it was damn near the same temp inside as it was outside! Needless to say, it was hard to get the body warm. The first WOD went well, I was shooting for 9 rounds and I could have got another climb if I wasn't such a chump. Within five minutes of completing the first AMRAP, I was ready to do the next, I decided to wait the entire 15 minutes (an let my body get cold again, idiot). I could tell my muscles were a bit fatigued in this WOD. The muscle ups were harder then normal, I even failed on one. The HSPU's, again, were the time consumers. I am much better at them n then I was say, a month ago, but I am not good enough to excel if I am not fresh. The KB swings were cake and done all unbroken.
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