February 2012
10 posts
4 tags
CFSB Day 173
Open gym. Kicked it off with a quick warmup of 10, 8, 6, 4, 2 pullups / pushups / squats, then started working on clean and jerks.
Clean & Jerks:
5 x 95lb
3 x 135lb
2 x 155lb
1 x 175lb
1 x 195lb
1 x 205lb
1 x 215lb *FAIL*
2 x 3 x 135lb
My left elbow started bothering me during some of the lighter sets and I knew I wasn’t gonna get too heavy today. Couldn’t even clean 215...
5 tags
CFSB Day 172
Did a short version of Nick’s rowing warmup today and then some group DROMs and the lovely pre-squat hip opener that I’ve been doing every day.
Squat:
5 x 235lb
3 x 265lb
4 x 295lb*
The rep-out felt pretty weak today. I actually failed on the 5th rep and had to bail, so I know there wasn’t any more in the tank.
DB Fran - 21, 15, 9:
Thrusters (40lb)
Pullups
Time: 4:10....
3 tags
CFSB Day 171
Nice little warmup of 3 sets of 20 KB swings (24kg) mixed in with some DROMs and stuff. Then some barbell drills to prep for the WOD.
The Chief
Max rounds in 3 minutes of:
3 Power Cleans (135lb)
6 Pushups
9 Squats
Repeat 5x, resting 1 min between rounds.
Score: 23 rounds + 6pc + 6p (5, 5, 5, 4 + 3pc, 4 + 3pc + 6pu). Was shooting for 5 rounds even throughout but it fell apart at the...
3 tags
Core Workout
A quiet, low-intensity home workout while the little one slept.
20 Bird-dogs
10 Supermans
20 Situps
Repeat 3x
Not for time, not for sweat. Just doing something every day.
4 tags
Sprint Intervals
On the turf field at Washington Park while the rest of the country was eating corn chips and watching TV:
Sprint 50m
Backwards jog 50m
10 V-ups
Repeat 8x
Not for time. I kept minimal rest after each interval to make sure I could hit the sprints at max intensity. Added the V-ups to give my upper body a rest.
5 tags
Hybrid Tabata Intervals
Out on the turf field at Washington Park. Originally intended to do some sprints, but it was jam packed so I found a corner and did Tabata intervals (20 seconds work/10 seconds rest) for the following exercises, circuit style:
Burpees (9, 9, 8, 8, 8, 8, 8, 8)
Mountain Climbers
Pushups (16, 15, 14, 12, 12, 12, 12, 11)
Squats (18, 16, 18, 18, 17, 18, 18, 18)
Chinnies
Repeat circuit 8x for 20...
6 tags
CFSB Day 170
Kicked things off with some good old fashioned rope skipping before some basic DROMs. Then competition warmup 2:
5 Muscle Up transitions (low rings)
10 GHD Situps
10 GHD Hip Extensions
10 One Legged Squats (alternating legs)
Repeat 3x. Only hit the MUs in the last round (no time)
Deadlifts:
3 x 300lb
3 x 345lb
1 x 390lb
3 x 375lb
Got called for back rounding after the first rep of my...
3 tags
Core Workout
As part of my “do something every day” goal, a quiet little home workout:
60 sec Front Plank
30 sec Side Plank (each side)
60 sec Supine Plank
Repeat 5x
6 tags
CFSB Day 169
With the 8pmers at the gym tonight. Warmed up with some DROMS and a run around the block, followed by warmup 1:
15 sec L-sit (rings)
10 Muscle Snatch to OHS (2 sec pause at bottom, pvc)
10 Games-standard Pushups
5 Strict pullups to 10 Kipping pullups
Repeat 2x (this got cut short)
Squat:
3 x 215lb
3 x 250lb
7 x 280lb*
The last set was a rep-out. It felt alright. I could have battled out...
1 tag
A New Paleo Challenge
My gym started another 60 day paleo challenge in Jan, but I didn’t sign up for a number of reasons. Yesterday I threw my hat into the paleo ring for 30 days so I’ll finish with everyone else at the end of February. The rules:
Strict 8 hour feeding window each day (usually around 1-9pm). I’m following the early morning fasted training protocol from Leangains when I get hit the 6am...
January 2012
12 posts
5 tags
CFSB Day 168
Started with some DROMs and jumping jacks this morning. Then a warmup of 3 rounds of :30 hollow hold, :30 handstand hold (from wall walk-up). Then to the bar:
Floor Press:
3 x 185lb
3 x 205lb
3 x 225lb
3 x 245lb
3 x 255lb *FAIL*
Just didn’t have it on the last set. Probably should have tried it again after a bit of rest. WOD:
15 KB Swings (24kg)
15 Box Jumps (24”)
AMRAP...
3 tags
CFSB Day 167
Got in a little bit early so I hit the erg warmup: start rowing at 3:00/500m pace; at 300m increase the intensity to 2:50/500m pace; at 600m go to 2:40/500m pace until 900m; until I hit 2:20 and the whistle blew. Then some DROMs, PVC dislocates, and a whole mess of barbell warmups for the snatch.
WOD:
40 Burpees
20 Power Snatches (95lb)
20 Pullups
20 Burpees
10 Power Snatches (95lb)
10...
3 tags
Density Training: Pushups
Getting back on track with improving my pushups. Goal is to get 80 in a row:
13 x 12 reps (+4)
Total of 160 pushups in 13 minutes. Started splitting em up into 6/6 after the 7th set. Not too bad.
6 tags
CFSB Day 166
Just me and coach Nick at the 6am today. We scrappd the standardized warmups in favor of Nick’s erg warmup: start rowing at 3:00/500m pace; at 300m increase the intensity to 2:50/500m pace; at 600m go to 2:40/500m pace until 900m; and so on and so forth until you get to 2:00/500m pace. The first few 300s felt excruciatingly slow, but they were great for getting really detailed feedback on my...
5 tags
CFSB Day 165
Good morning with the 6am crew today. Started with DROMS and warmup 2:
5 Muscle Up transitions (low rings)
10 GHD Situps
10 GHD Hip Extensions
10 One Legged Squats (alternating legs)
Repeat 3x. Got everything but the last set of OLS.
Squats:
5 x 200lb
5 x 235lb
9 x 265lb*
Since I hit all my reps for the last 3 weeks, I upped my estimated max 10lb to 345 and recalculated my work sets...
6 tags
CFSB Day 164
Quick DROMS and right into warmup 1 today:
15 sec L-sit (rings)
10 Muscle Snatch to OHS (2 sec pause at bottom, 45lb)
10 Games-standard Pushups
5 Strict pullups to 10 Kipping pullups
Repeat 3x (ran out of time on the OHS in round 3)
Deadlift:
5 x 315lb
3 x 360lb
3 x 1 x 400lb
We did three singles for our heaviest set in lieu of the rep-out. Everything felt good today.
WOD:
50 Double...
6 tags
CFSB Day 163
Squat day, baby! Started with some light foam rolling and then right into warmup 2:
5 Muscle Up transitions (low rings)
10 GHD Situps
10 GHD Hip Extensions
10 One Legged Squats (alternating legs)
Repeat 3x.
Squats:
5 x 225lb
3 x 255lb
7 x 285lb*
Last set was a rep-out. I gave up on the prescribed warmup sets (too much math) and just did 2 sets with the empty bar, then 135, and 185. Nice...
6 tags
CFSB Day 162
Got in a few minutes early so I rowed an easy 3 minutes (20 s/m) then did a little foam rolling. Once class started, I got sent back to the rower for another 3 min, but pushed it to 30 s/m for the last minute. Then we did some PVC drills to warm up the OHS. THEN, warmup 1:
15 sec L-sit (rings)
10 Games-standard Pushups
5 Strict pullups to 10 Kipping pullups
Repeat 3x.
Overhead...
6 tags
CFSB Day 161
Hit my first deadlift exposure for this Wender cycle. Competition warmup 2 for the first time:
5 Muscle Up transitions (low rings)
10 GHD Situps
10 GHD Hip Extensions
10 One Legged Squats (alternating legs)
Repeat 3x. Got everything but the last set of OLS.
Deadlift:
5 x 135lb
5 x 225lb
3 x 275lb
5 x 295lb
5 x 335lb
3 x 380lb
We’re not doing rep-outs on deadlifts for this...
6 tags
CFSB Day 160
New warmups, y’all! These even have modifications geared toward more competitive athletes. Warmup 1 for the first time:
15 sec L-sit (rings)
10 Muscle Snatch to OHS (2 sec pause at bottom) with PVC
10 Games-standard Pushups
5 Strict pullups to 10 Toes-to-bar
Repeat 3x 2x. Started late and ran out of time. Not sure about going right from those TTB to the L-sits - might make more sense to...
4 tags
CFSB Day 159
Back from a few days of snowboarding at Mt. Tremblant in Canada and feeling good despite beer consumption and shitty diet (poutine). Cindy/Mary came up today and the coaches suggested the competition kids do Mary, so I did just that. DIY warmup of some easy rowing, DROMS, and then right to work:
Mary:
5 Handstand Pushups
10 One-Legged Squats (alternating)
15 Pullups
AMRAP 20 min.
Score: 8 +...
6 tags
CFSB Day 158
Today was the first day of the new Wendler 5/3/1 squat cycle, which is exciting. Started with warmup 1:
20 Hollow rocks
15 Squats
10 Pushups
10 Strict pullups
Repeat 3x
Squats:
5 x 120lb
5 x 155lb
3 x 185lb
5 x 195lb
5 x 225lb
10 x 255lb*
First three sets were warmup sets. All numbers were calculated using a handy 5/3/1 iphone app and based off of a 335lb 1RM (which is the heaviest...
4 tags
CFSB Day 157
Hopped on the rower for 3 easy minutes before class and then went through the day’s warmup with the class: skipping rope, bird-dogs, and basic mobility work. Then we warmed up our back squats to set up a 10RM (estimated at 75% of 1RM):
Back Squat:
10 x 260lb
This was a good weight for me. It was tough but I didn’t really have to battle any reps out. My bar position felt good...
December 2011
17 posts
6 tags
CFSB Day 156
Warmed up with an easy 3 min on the rower followed by some DROMS with the class. Then we did a mini barbell complex of deadlift, hang power clean, push press. After that we spent 20 minutes working up to a heavy single rack jerk.
Rack Jerk:
3 x 135lb
3 x 155lb
1 x 175lb
1 x 195lb
1 x 205lb *FAIL*
1 x 205lb (PR)
First time I’ve ever got more than 200lb overhead but I had way more in...
4 tags
CFSB Day 155
No standard warmup again today. We did some mobility work, triceps mashing on the bar again, some rack position stretching to prep for front squats. Sort of like Monday, we had 20 minutes to find a 3RM on the front squat.
Front Squat:
5 x 135lb
3 x 185lb
3 x 225lb
3 x 245lb
3 x 265lb
Then a NFT WOD:
30 Unbroken KB Swings (1, 1.5, 1.5 pood)
15 DB Bench Press (40, 50, 50lb)
1 Rope Climb
...
6 tags
CFSB Day 154
Warmed up by running a quick 400m then doing some mobility work: triceps mashing, rack stretch, and a whole bunch of empty bar drills to warm up the clean. Then we had 20 minutes to find a 1RM on the clean.
Power Clean:
5 x 135lb
3 x 185lb
1 x 205lb
1 x 225lb
1 x 235lb (PR)
1 x 245lb *FAIL*
1 x 245lb *FAIL*
This was my first time cleaning with the weightlifting shoes and it felt good. I...
5 tags
Crossfit Limitless Drop-in
I was happy to see a Crossfit gym opened up right near my mom’s house in Huntington so I swung by for a drop-in. It’s a really new place - opened just a month ago I think - and their outfitted with all the new hot Rogue gear. I started in on CFSB’s standard warmup #1 before I realized that there was a WOD-specific warmup posted on the board (there was no class intro - people just...
4 tags
CFSB Day 153
Started off the morning with an easy 2 min row followed by lots of foam rolling and lax balling on the hamstrings. Then I did a less sessile warmup:
10 Back extensions on the GHD (10lb)
10 Front leg swings/side
Repeat 3x, followed by even more rolling and stretching for the hips and hamstrings.
WOD:
15 minute row for max distance with a 16 s/m cap. I went 3540m, which is shorter than the...
2 tags
December goals check in, week 3
3 weeks into the 6 day savage™ plan and feeling good. Still no issues sticking to the diet M-Sa, though my latest cheat day was pretty disappointing. I also made the mistake of doing a night workout after a day of shitty eating, which I won’t do again. Gonna keep it rolling through the holiday season, honey.
3 tags
CFSB Day 152
Today marked the start of back-off week, with programming designed for lower intensity skill work. Rowed an easy 2 minutes then jumped into standardized warmup 1:
20 Hollow rocks
15 Squats
10 Pushups
10 Strict pullups
Repeat 3x
Then we did some ring work. Started with a few simple inversions, then did a few skin the cats, then progressed on those a bit to try incorporating linked reps and...
4 tags
CFSB Day 151
Glad to make it in for another crush week workout. We skipped the standard warmups again and did this little number instead:
7 1-Arm DB Hang Snatches (35lb) each side
7 Ring Rows
Repeat 3x
Then, the WOD:
3 Muscle Ups
7 Thrusters (95lb)
Repeat 7x
Time: 11:03. I had two goals for this one: all thrusters unbroken and no failed MUs. I hit the first goal, but had two failed attempts near...
4 tags
Sprints and Pushups
Cold, night workout on the turf field at Washington Park. Crossed paths with a kindred spirit doing some sprints, which was cool. Started with my old standby, the official TWBS warmup:
15 Burpees
15 sec Samson Stretch (each side)
Repeat 3x, then:
20 Pushups
Sprint 100m
Walk back to start
Repeat 5x, not for time. Low sweat index due to the cold, but I came pretty close to puking. Note: on...
3 tags
CFSB Day 150
No standard warmup again this am, but we did a fair bit of rope skipping, joint rotations, and foam rolling. Then we warmed up a few of the movements from today’s WOD and got to work:
70 Double Unders
600m Row
50 KB Swings (24kg)
40 Burpees
30 Overhead Squats (95lb)
20 Pullups
10 Ring Dips
Time: 14:44. This workout played well to my strengths but I didn’t do as well as I...
2 tags
December goals check in
I’ve been sticking to my 6 day savage™ diet plan for 2 weeks now: strict paleo combined with intermittent fasting 6 days a week, anything goes on day 7. Feeling pretty good so far. Sticking to the 8 hour feeding window hasn’t been difficult at all. I’ve had cravings, but it’s a lot easier to wait a few days to go nuts than it was during my 60 day no-cheat paleo challenge....
3 tags
CFSB Day 149
Good to be back with the 6am crew. It’s the start of crush week, so I’m hoping to hit the bulk of these workouts and ramping up the intensity this week. We started with an easy 3 min row followed by lots of foam rolling since most people totaled yesterday. Then we did some barbell warmups for the hang power cleans and thrusters to come.
WOD:
270m Sandbag run (45lb)
15 Hang power...
3 tags
CFSB Day 148
I’m not cleared to do anything as intense as the Crossfit Total, which was happening today, so I went in for coach Nick’s rowing workshop instead. I’d really like to improve my stroke and get more comfortable on the erg, so these should be great.
Today we focused on the recovery portion of the stroke. We warmed up with a 500m row, which I finished in 1:40, nice and easy. Then we...
3 tags
CFSB Day 147
Modified version of warmup 1 to start:
20 Hollow rocks
15 Squats
45 sec plank hold
10 Strict pullups
Repeat 3x
Yesterday’s WOD was the week 2 CF Games open workout from last year. Since my doc advised me not to do much deadlifting just yet and to keep the intensity submaximal, I modified it:
9 Ball Slams (30lb)
12 Pushups
15 Box Jumps (24”)
AMRAP 10 min
Finished 5 rounds +...
3 tags
December Goals
A long overdue post, but here are my December goals:
Strict 8 hour feeding window each day (usually around 1-9pm). I’m following the early morning fasted training protocol from Leangains when I get to train, supplementing with BCAAs as needed.
Strict paleo 2.0 diet, which essentially means no wheat, no sugar, no alcohol, no processed foods. I’m allowing small amounts of rice and...
4 tags
CFSB Day 146
First day back at the box since I decided my back needed some serious rest and chiropractic care. Luckily there’s an awesome Dr. who trains at the gym and straightened me right out. I’m going to continue with some adjustments and massage and make some changes to my work station, but I already feel much better. I’m keeping things low-intensity and scaled down until I get the green...
November 2011
13 posts
3 tags
Sprints and Pushups
On the Washington Park turf field this morning:
10 Pushups
Sprint 50m
Repeat 10x
Rested as needed between sets. Pushups felt strong.
3 tags
CFSB Day 145
9am Sunday class with coach DO. Started with some light rope skipping and stretching, then warmup 1:
20 Hollow Rocks
15 Squats
10 Pushups
10 Strict Pullups
Repeat 3x
Every minute on the minute for 8 minutes:
2 Power Cleans (185lb)
1 Jerk (185lb)
The jerk was the limiting factor here. My jerk just isn’t a hell of a lot stronger than my push press (which isn’t that much...
3 tags
GPP Circuit
Still feeling crumby, but got a late workout in the basement in:
Burpees x 30 sec (10)
Jumping Jacks x 30 sec
Mountain Climbers x 30 sec
Pushups x 30 sec (12)
Squats x 30 sec (22)
Repeat 5x, resting 30 sec between rounds.
Felt really sluggish. Numbers look really sluggish.
5 tags
Basics in the Basement
In the basement for a late-night quickie. Messed around with some HSPU practice but didn’t do any heavy volume. Then I tried to mix up some basic movements in a different way. Testing out a new timer app, which seems pretty solid:
Pullups x 30 sec (13, 16, 15, 13, 13)
Pushups x 45 sec (26, 22, 18, 16, 16)
Squats x 60 sec (48, 40, 38, 36, 38)
Repeat 5x, resting 45 sec between sets
...
4 tags
CFSB Day 144
Made it in for the 10am class today. We started with a jog around the block (.3 mi) and then did some foam rolling on the psoas and quads in prep for today’s work. No time for standardized warmup, Dr. Jones.
Front Squats:
3 x 3 x 185lb
Kept it nice and light since my back still isn’t 100%. These felt good though.
WOD - 21, 15, 9:
Row (calories)
Squat Clean Thrusters (95lb)*
...
4 tags
CFSB Day 143
6am Wednesday class with coach Josh. Did some group warmups with jump rope and hollow holds, then onto warmup 2:
16 Reverse Weighted Lunges (35lb)
12 Single Arm DB Press (35lb)
12 Ring Rows
Repeat 3x
Worked some of the ring rows with the false grip as per Josh’s suggestion. Good idear.
Back Squats:
5 x5 x 95lb
Was gunning for 275, but my back just didn’t feel right during the...
4 tags
CFSB Day 142
9am Sunday morning. A fine way to start the day…even if you’ve been up for 3 hours. Started with warmup 1:
20 Hollow Rocks
15 Squats
10 Pushups
10 Strict Pullups
Repeat 3x
Press:
3 x 135lb
3 x 145lb
3 x 155lb
Had to battle a bit on the last set, but not too bad.
The accessory WOD was 21, 15, 12, 9, 6, 3:
Strict Knees-to-Elbows
KB Swings (53lb)
Time: 5:23. This was a low...
2 tags
CFSB Day 141
Private sessions with coach Fox today. I tweaked my back from yesterday’s RDLs or something, so wasn’t sure how much I’d be able to do. Warmed up with 3 min on the rower, then:
3 Strict Muscle Ups (assisted)
10 Hollow Rocks
20 Hand-to-Hand KB Swings (1 pood)
Repeat 3x
Started to warm up for some deadlifting, but my back was not having it. We tried doing some squat cleans...
4 tags
CFSB Day 140
Nice early 6am class with the morning crew. Started with warmup 2 today:
16 Reverse Weighted Lunges (30lb)
12 Single Arm DB Press (30lb)
12 Ring Rows
Repeat 3x
Back Squats:
3 x 5 x 265lb
I borrowed some weightlifting shoes and felt really solid today. Didn’t have to worry about my feet at all, so the only cue I had to focus on was knees out. Will pick up a pair for sure.
The...
4 tags
Field Workout
Out on the turf field on this crisp autumn evening:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1:
Burpees
Sprint 50m
V-ups
Backwards jog 50m
Time: 11:32. Funny how the backwards running always gets tough when it seems like it should be active rest. This took way too long.
3 tags
Basement Workout
In the basement to squeeze in a quickie:
5 Handstand Pushups
10 V-ups
15 Squats
20 Jumping Jacks
AMRAP 10 minutes.
Finished 6 rounds + 5 squats. Also finished out that 7th round for good measure. I was pleased with the HSPUs tonight - many sets were unbroken. I think I really need to focus on positioning of my hands (fingers angled out slightly and wider than shoulder width) to keep...