January 2012
9 posts
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...
5 tags
CFSB Day 139
Made it in for open gym today. Started with a little mobility work and then warmup 1:
20 Hollow Rocks
15 Squats
10 Pushups
10 Strict Pullups
Repeat 3x
WOD - AMRAP 7 minutes:
2 Deadlifts (335lb)
2 Muscle Ups
Score: 3 rounds + 1 MU. Bloody hell. I finished two rounds inside of a minute but I lost my muscle ups in the fourth round. I probably had about 10 failed attempts. If all went well I...
4 tags
CFSB Day 138
Early morning class again. Pre-warmup was 21, 15, 9 wall balls with a 130m med ball carry run after each round. Then, warmup 1:
20 Hollow Rocks
15 Squats
10 Pushups
10 Strict Pullups
Repeat 2x (short on time)
Back Squats:
3 x 5 x 255lb
Tougher than I expected today. I need more squatting in my life.
The accessory WOD was 3 rounds, NFT:
10 Romanian Deadlifts (135lb)
10 Paloff Press each...
3 tags
CFSB Day 137
Kicked things off this morning with warmup 2:
16 Reverse Weighted Lunges (30lb)
12 Single Arm DB Press (30lb)
12 Ring Rows
Repeat 3x
The, we spent 10 minutes working up to a heavyish single for thrusters. I worked up to 185lb, all in prep for the WOD.
Fight Gone Fran:
Thrusters (135lb) x 60 sec (10, 9, 8)
Weighted Pullups (45lb) x 60 sec (11, 8, 6)
Repeat 3x, resting 60 sec between...
October 2011
21 posts
4 tags
CFSB Day 136
Sunday early birds class with coach Fox. Started with warmup 1, 3x:
5 Gillies
10 Leg Swings/leg
20 Hollow Rocks
15 Squats
10 Pushups
2 Muscle Ups
5 Strict Pullups
Then the WOD:
Run 400m
35 Burpees
Run 270m
25 Burpees
Run 130m
15 Burpees
Time: 9:00. Took the runs very slow and the burpees slowed down way more than I anticipated. Should have finished in under 8 min. Glad I was able...
4 tags
CFSB Day 135
I missed some of the pre-warm up, but then got a crack at the new standard warmup 2 for the first time:
16 Reverse Weighted Lunges (30lb)
12 Single Arm DB Press (30lb)
12 Ring Rows
Repeat 3x
WOD:
15 minute row for max distance. I went 3771m, 127m short of last time, but that’s ok since we were working with a stroke rate cap of 23 s/m. I stayed around 20 s/m and kept a pretty...
3 tags
Angie
In the basement, since I couldn’t get to the gym:
100 Pullups
100 Pushups
100 Situps
100 Squats
Time: 19:38. Lots of room for improvement.
Finished the pullups in 7:12. I started with a set of 20, then hit 5s throughout until the last 2 sets, which were 3/2, 3/2. Got a small rip on one hand at around 85, but I think I just took too much rest between sets. Didn’t really hit...
3 tags
CFSB Day 134
It’s officially back-off week and we’ve got a new standardized warmup. Here’s version 1, done 3x:
20 Hollow Rocks
15 Squats
10 Pushups
2 Muscle Ups
10 Strict Pullups
I added the MUs to get more exposure to these bastards on a regular basis. Today’s back-off WOD was 20 minutes, not for rounds:
8 Reverse Spiderman Lunges (each leg)
10 Prone Angels
12 Hollow Rocks
...
3 tags
CFSB Day 133
We ditched the standard warmup today in favor of some mobility work and partner medicine ball drills. I used to do a fair bit of these types of drills in kung fu class, so it was easy peasy for me (and not much of a warmup). After that, just prepped for some OHS and got to it.
WOD:
10 Overhead Squats (135lb)
50 Double Unders
Repeat 3x
Time: 12:54. The good news is that my foot felt fine. The...
“My doctor recently told me that jogging could add years to my life. I think he...”
– Milton Berle
3 tags
Density Training: Pushups
Night-time pushup session at home.
10 x 16 reps
Total of 160 pushups in 11 minutes. I didn’t even attempt to hit any sets unbroken and went for 8 reps every 30 seconds. The last three minutes or so were 4 reps every 15 seconds. This was tough, but I got it done.
3 tags
CFSB Day 132
Finally got back on track with my private training sessions with coach Fox. My foot was still slightly effed from that damn half marathon, so we avoided any jumping or running. Started with some mobility work to prep for a whole mess of muscle ups.
Warmup, 3 rounds NFT:
10 Wall Ball (20lb)
10 KB Swings (1.5 pood)
WOD:
30 Muscle-ups for time. Boom. The strategy was 2 reps every 30 sec,...
3 tags
Hartford Half Marathon 2011
I had an unexpected day off from daddy duties this weekend, so I thought I’d head up to Connecticut to see my long lost friend Zach. Turns out he was running the Hartford Half Marathon with my great pal Dave. I had nothing better to do, so I figured I’d run it with them. The last time I’d run farther than a mile was last December (also with Zach and Dave) so I wasn’t...