May 2012
14 posts
3 tags
GPP Circuit
Headed to the turf field at Washington Park to work out some post-Murph soreness:
Burpees x 30 sec (11)
Grasshoppers x 30 sec
Jumping Jacks x 30 sec
Mountain Climbers x 30 sec
Repeat 6x, resting 30 sec between rounds.
This was just what I needed - got the blood flowing and the heart pumping.
4 tags
CFSB Day 208
Headed in for the first morning heat of Memorial Day Murph:
Run 1 mile
100 Pullups
200 Pushups
300 Squats
Run 1 mile
Time: 45:57. Just like last year, I partitioned the work as 5 pushups / 5 pullups / 5 pushups / 15 squats. This year I was smart enough NOT to wear a weighted vest though. I tried to only rest during the squats (taking a few breaths after each set of 5 when needed) and that...
3 tags
CFSB Day 207
8am class with coach Margie. Warmed up with a 400m jog, some DROMs and some barbell mashing/lax balling on the legs. Most of the crew is pretty beat up from crush week but I was fresh as a daisy.
WOD:
2 Deadlifts (315lb)
3 Handstand Pushups
4 Pullups (CTB)
5 Burpees
Repeat 5x
Time: 5:50. This is a slow time for me (sub 4 would have been a good goal) but I made sure to take my time setting...
4 tags
Beach Sprints
On the beach in Turks and Caicos:
15 x ~50m sprint in deep sand
Wheeeeew I love a beach sprint. Cooled down with a dip in the sea.
3 tags
Explosive Strength Training
Spent a week in Turks and Caicos with the fam and squeezed in a few official workouts, but mostly just swam and hung out. The gym at the resort had dumbbells up to 100lb but I only got to take advantage of them once. Did an explosive DB workout one day. Warmed up with a .5 mile run on the treadmill and 3 rounds of Cindy, then:
DB Snatch 5 x 3 x 65lb
Complex Pair - repeat 4x 3x One Arm Bench...
5 tags
Sequential Fatigue Challenge
Headed out to the turf on Washington Field and decided to do an oldie but a goodie from Ross Enamait. The Sequential Fatigue Challenge:
10 Burpees
Sprint 50 meters
10 Plyometric Pushups
Jog back to start
15 Diamond Pushups
Sprint 50 meters
10 Knee Tucks
Jog back to start
Repeat 5x
Total time: 18:09. This is a dismal time. The majority of time was spent on the damn pushups (mainly the...
4 tags
Sweatsy, Week 6
Another beautiful, sunny afternoon for a workout. We headed up to the Cadman Plaza park (all 6 of us!) and set up a workot in the style of Fight Gone Bad:
Double Unders x 60 sec (74, 62, 64)
Burpees x 60 sec (18, 12, 10)
Wall Jumps x 60 sec (24, 20, 18)
Wall Ball x 60 sec (16, 12, 8)
Repeat 3x, resting 60 sec between rounds.
All numbers are approximate estimates. We all spent too much time...
1 tag
“A ship is safe in harbor, but that’s not what ships are for.”
– William Shedd
1 tag
“People who watch you judge you on what you do, not how you feel.”
– Cus D’Amato
4 tags
CFSB Day 206
Warmed up with 6 min on the rower: 2 min @ 20s/m, 2 min @ 24 s/m, 2 min @ 28 s/m. This cooked my goose and got the sweat flowing. I left a big puddle during the hip openers and PVC work after this. Then we did some snatch drills with the barbell and worked up to a moderate weight snatch.
Snatch:
5 x 3 x 115lb
We were aiming to keep the speed high, working at 70% of 1RM. Felt alright....
4 tags
CFSB Day 205
Back in action at the 6am class with coach Nick. Some light DROMs and then warmup 1:
8 Lunges w/Hip Lift
8 High Hang Snatch into OHS (barbell)
8 Knees-to-Elbows (strict)
Repeat 3x
Front Squats:
2 x 225lb
2 x 245lb
2 x 265lb
The goal was to work up to a heavy double with no failing and no bailing. I wasn’t getting any bounce out of the hole today so 265 seemed like plenty.
WOD:
...
5 tags
Sweatsy, Week 5
Twas a beautiful day in Dumbo, so we headed over to the little park near Cadman Plaza and did a hero WOD.
Griff:
Run 800m
Run 400m backwards
Run 800m
Run 400m backwards
Time: 15:00. Distance was approximate. Had Jason within striking distance for pretty much the whole thing, but he blew me away during the last backwards run. Good sweat though and I’m just happy to be able to workout...
4 tags
Sweatsy, Week 4
Another gloomy thursday, so we met up under the archway again. Set up a devilish little partner chipper workout.
50 Handstand Pushups
100 Burpees
200 Lunges
Time: 13:20. The plan was sets of 5 for HSPU, sets of 10 for burpees, sets of 20 for lunges. Everything went according to plan except the HSPU - got 5, 5, 5, 3, then singles and I definitely didn’t do my full share. Got teamed up...
4 tags
Sprints and Such
Late night at the turf field in Washington Park, or Rat Park as it should be called at night.
10 Situps
Sprint 50m
10 Pushups
Sprint 50m
Repeat 10x
Time: 12:20. I usually like to rest during these sprint workouts so I can make sure that the sprints are are max effort and fatigue doesn’t slow me down. Just wanted to mix it up this time.
April 2012
14 posts
3 tags
CFSB Day 204
9am Sunday morning with coach Fox and the parental crew. Did a little jumping jack/plank warmup then onto the new warmup 2:
10 DB Hang Clean Thrusters (35lb)
10 Plyometric Pushups
10 Ring Rows (supine)
Repeat 3x
WOD:
Row 1000m
10 Clean and Jerks (135lb)
3 Muscle Ups
10 Clean and Jerks (135lb)
3 Muscle Ups
10 Clean and Jerks (135lb)
3 Muscle Ups
Run 800m
Time: 16:23. Tougher than I...
3 tags
Sweatsy, Week 3
We met up under the archway of the Manhattan bridge for the third official Etsy workout club (I missed last week) and it was a doozy - the famous Deck of Cards workout. The card’s value determines the number of reps (Ace is 11, face cards are 10) and used the following exercises this time:
Hearts = Burpees
Diamonds = Pushups
Spades = Squats
Clubs = Box Jumps (around 18”)
Jokers = Run 2...
6 tags
CFSB Day 203
8pm Wednesday class with coach Noah. Warmed up with DROMs and a light jog, then some basic hip mobility work.
Box Squats:
12 x 2 x 180lb
The focus was speed - coming up fast off of the box and minimal rest between sets. Position felt pretty good throughout.
Helen:
Run 400m
21 KB Swings (24kg)
12 Pullups
Repeat 3x
Time: 8:47. This is a PR, but still kinda disappointed. I was gunning for...
4 tags
CFSB Day 202
6am with coach JFox. Basic DROMs and then a Tabata KB swing pre-warmup (24kg) before jumping into the new warmup 1:
8 Lunges w/Hip Lift
8 High Hang Snatch into OHS (barbell)
8 Knees-to-Elbows (strict)
Repeat 3x
The we did some group barbell drills to focus on the clean in preparation of this complex:
2 Power Cleans
1 Squat Clean
My weights: 135lb, 155lb, 175lb, 195lb. Really wanted a shot...
2 tags
Outdoor Circuit
Snuck outside during nap time to sweat a bit:
10 Pushups
20 Squats
30 Double Unders
Repeat 8x
Time: 14:15. The first round took just under 1 min, so things slowed down considerably after that. It was really nice to get a mid-day workout in the sun on such a lovely day.
4 tags
CFSB Day 201
Back in the habit of 6am classes like Sister Mary Clarence. After DROMs and basic stretches, we did a nice little warmup of:
20 Hollow Rocks
20 KB Swings (24kg)
10 Ring Rows (supine)
Repeat 4x
Then we did a whole mess of snatch drills with the PVC and eventually the barbell. Then we set up a snatch complex, working at light weight focusing on FORM:
High Hang Power Snatch
Mid Hang Power...
2 tags
Core Training
At home, wanted to do something. Made up a little core circuit.
16, 14, 12, 10, 8, 6, 4, 2:
Kneeling wheel rollouts
Bird-dogs
Lying hip swings
Not for time, just for fun.
4 tags
CFSB Day 200
Back in the Wednesday 8pm class and feeling good after a week of miserable sickness. Warmed up with DROMs, jumping jacks, hip openers, hollow holds, hip bridges, and a whole mess of stuff.
Box Squats:
2 x 225lb
2 x 245lb
2 x 265lb
2 x 275lb
The last set went down a little quicker than I would have liked (and went up a little slower too). I really enjoy box squatting though - taking out the...
5 tags
Field Workout
Headed out to Washington Park before work since it was such a beautiful morning. I’ve been itching to get a workout in but I’ve had a terrible cough for the past week.
10 Pushups
Sprint 50m
10 Situps
Jog backwards 50m
Repeat 5x, not for time.
Originally planning on 10x through this circuit, but I had a coughing fit and had to call it at 5. Oh well, nice to get some exercise in...
4 tags
CFSB Day 199
Sunday morning 10am class with coach Nick. Did an odd partner warmup that included a 400m run, double under practice, and some basic DROMs. Then we set up for today’s crush week hero WOD.
Bradshaw:
3 Handstand Pushups
6 Deadlifts (225lb)
12 Pullups
24 Double Unders
Repeat 10x
Time: 23:47. Oof. All HSPU were unbroken except one set where I had a bad kick up. All deadlifts were...
4 tags
Sweatsy, Week 1
Today we held the inaugural Sweatsy - the underground, unsanctioned workout club at my office. Since we’re unofficial and the weather was beautiful, we headed outside to the park at Cadman Plaza and set up a fun little partner workout.
AMRAP 10 minutes of Partner A holding a front plank while Partner B completes the following circuit:
Sprint ~40m
Bear Crawl 20m
Crab Walk 20m
Peter and I...
4 tags
CFSB Day 198
6am on a friday morning with coach Nick. I haven’t been nearly as faithful to training the press as the squat during these past two Wendler cycles, but I still wanted to test my 1RM. After 5 min of easy rowing and some foam rolling love, got to business.
Press:
1 x 155lb
1 x 165lb
1 x 175lb
1 x 180lb *FAIL*
1 x 177.5lb (PR)
175 was a grind. 177.5 was a fucking battle. It was stalled...
3 tags
CFSB Day 197
After lots of Wendlering, we’re testing our 1RMs all week at CFSB. Today is squat day, my favorite day, so we started with some DROMs and I mixed in hip openers during my warmup sets.
Squats:
1 x 315lb
1 x 335lb
1 x 355lb
1 x 375lb *FAIL*
1 x 365lb *FAIL*
Well, shit. I was hoping to jump on the PR train. After last week’s rep out I felt really confident that I’d hit 375,...
3 tags
Burpees and Double Unders
Had to get outside and get moving. On the deck in the beautiful spring air:
20 Burpees
50 Double Unders
Repeat 5x
Time: 14:27. Wow. This should be about a 10 minute workout but I just had no gas today and couldn’t link my DUs. Good to do something though.
March 2012
18 posts
4 tags
CFSB Day 196
Headed in for open gym to make up the squats I missed while I was away. Did some light rope skipping to warm up then did a bunch of hip openers before getting to work.
Squats:
5 x 245lb
3 x 280lb
8 x 310lb*
Really happy with my rep out today. Everything felt strong and the weight felt easy. I forgot my shorts so I did this in jeans. Maybe I should always squat in jeans?
NFT WOD:
10 GHD...
5 tags
CFSB Day 195
Back from vacation so I made it in for a 5pm class with coach Josh. Warmed up by mixing some light kettlebell swings with some hip and shoulder mobility prep with the PVC. Then we got to our Wendler work.
Press:
5 x 120lb
3 x 135lb
6 x 150lb*
Deadlift:
5 x 325lb
3 x 365lb
3 x 1 x 410lb
Presses felt strong today, happy with my rep out there. No rep outs on deadlifts, so I did 3 heavy...
4 tags
Vacation Workout
Squeezed in a quick vacation workout between naps and play time. Found a nice stone wall ~38” high and did some wall jumps:
Wall Jumps x 30 sec (10, 10, 10, 9, 9, 9)
Incline Pushups x 30 sec (24, 22, 19, 18, 16, 16)
Repeat 6x
The numbers are all approximate since I didn’t write anything down. Fun to mix in high jumps.
5 tags
CFSB Day 194
Made it in for a 6am before heading away on vacation for a few days (where there will be plenty of time for naps). Started off on the erg for 2 min easy rowing (20 s/m) and then did a mess of hip openers, some calf mashing, and then tricep mashery. Then we grabbed our barbells and did a bunch of drills emphasizing the brush on the clean, loaded up our bars and got to work.
EMOTM for 15...
3 tags
CFSB Day 193
Headed in during a quiet morning for the final workout of the open. Started with DROMs, hip openers, and then lots of mobility prep for the rack position. Crossfit Open Workout 12.5:
3 Thrusters (100lb)
3 Chest-to-bar pullups
6 Thrusters (100lb)
6 Chest-to-bar pullups
9 Thrusters (100lb)
9 Chest-to-bar pullups
12 Thrusters (100lb)
12 Chest-to-bar pullups
15 Thrusters (100lb)
15...
4 tags
CFSB Day 192
Wednesday night 8pm class with coach Josh. Snuck in early to do some hip openers then class started with a ‘round the block run and warmup 1:
10 Muscle Snatch to OHS (2 sec pause at bottom, pvc)
10 Pushups
10 Strict Pullups
Repeat 3x. Didn’t get to the pullups in the last round.
Squats:
3 x 230lb
3 x 260lb
4 x 295lb*
Went for 5 on the rep-out and had to bail. Just...
3 tags
CFSB Day 191
6am with coach J Fox and the regular morning crew. Started with a quick jog and some DROMs and 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. Didn’t get the OLS in the last set.
Turkish Get Ups:
2 x 55lb
1 x 75lb
1 x 95lb
1 x 120lb *FAIL*
1 x 120lb *FAIL*
Bah! Was pushing for a PR...
4 tags
CFSB Day 190
Sunday morning with Coach Fox. Started with some foam rolling and some awful quad and hip stretches, then warmup 1:
20 sec L-sit (rings)
10 Muscle Snatch to OHS (2 sec pause at bottom, pvc)
10 Dips
10 Strict Pullups
Repeat 2.5x
Deadlifts:
5 x 280lb
5 x 325lb
5 x 365lb
I haven’t been hitting the deadlift days consistently so I’m still using 470 for my deadlift training max for...
3 tags
CFSB Day 189
Headed in to open gym this evening. Luckily there were a couple of other people doing Crossfit Open Workout 12.4:
Complete as many reps as possible in 12 minutes:
150 Wall Balls (20lb)
90 Double Unders
30 Muscle Ups
Score: 245. This is the number I was shooting for (5 muscle ups), but I had time to get plenty more and was just too cooked to make it happen. I was really happy with my pacing...
4 tags
CFSB Day 188
8pm class with coach Noah - this is becoming a regular thing on Wednesdays. We ran an easy 400m, did some basic DROMs, then into warmup 2:
5 Muscle Up transitions (low rings)
10 GHD Situps
10 GHD Hip Extensions
10 One Legged Squats (alternating legs)
Repeat 3x. Only got the MUs on the last round. Also did an abbreviated version of Starrett’s pre-squat hip openers mixed in with my squat warmup...
4 tags
CFSB Day 187
A bit sore from the 12.3 games workout, but happy to make it to the noon class with Coach Fox today since I worked from home. Fun, sunshiney warmup of 5 wall balls, 270m run with the med ball x 3 (resting while partner goes), then a bunch of barbell drills to get ready for today’s cleaning.
Power Clean:
3 x 135lb
3 x 155lb
3 x 175lb
3 x 195lb
3 x 205lb
The goal was to hit these...
4 tags
CFSB Day 186
Welp, I procrastinated as much as humanly possible, but headed in to the gym to hit this one before the deadline on Sunday - Crossfit Open Workout 12.3.
Complete as many reps as possible in 18 minutes:
Box Jumps (24”)
Push Presses (115lb)
Toes-to-Bar
Score: 6 rounds + 1 PP (232). Dismal, dismal score. I’d been feeling really beat up (elbow, knee, and back were all cranky) and...
5 tags
CFSB Day 185
6am with coach Josh. We skipped the standardized warmups and jumped into some movement practice for the 12.3 open workout. Worked on games-standard box jumps, push presses/jerks/split jerks, and toes to bar. The first two were just review for me, but the TTB practice was a revelation. I finally get it and can kip these bastards efficiently. After that practice, we moved on to our Wendler...
5 tags
CFSB Day 184
Another 8pm class with coach Noah. I did 3 easy minutes on the erg before class, then jogged around the block with the crew after some overly brief DROMs. 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. Did an abbreviated version of Starrett’s pre-squat hip openers mixed in with my squat warmup...
1 tag
February '12 Paleo Challenge Recap
Finished off my February paleo challenge a couple of days ago and hit most of my goals pretty solidly:
I stuck to the diet and avoided gluten, sugar, and alcohol.
I swallowed up a whole bunch of fish oil and supplements.
There were a few days when I didn’t stick to my strict scheduled feeding window of 1-9pm, but I’m ok with thatl.
I did some sort of exercise every day except for...
4 tags
CFSB Day 183
Today was the big event at CFSB for Crossfit Open Workout 12.2.
Complete as many reps as possible in 10 minutes:
30 Snatches (75lb)
30 Snatched (135lb)
30 Snatches (165lb)
Max Snatches (210lb)
Score: 61. Not sure if I should be happy with this or really disappointed. I had never snatched 165 before, so it was a PR and totally unchartered territory but there was a lot of failing. I think I...
3 tags
Field Workout
Short on time this morning and wanted to do something pretty basic, so headed to the freezing cold turf field.
10 Pushups
10 Squats
10 Situps
Repeat 10x
Time: 7:50. The only thing that slowed down at all were the pushups - last 5 sets were broken 5/5. Squats and situps were too easy. Should’ve done 10 pushups, 15 situps, 20 squats maybe. Next time.
5 tags
CFSB Day 182
Bright and early today after a late night drinking with the work crew. Oh boy. Warmed up with some light rowing and then hopped into WU2:
5 Muscle Up transitions (low rings)
10 GHD Situps
10 GHD Hip Extensions
10 One Legged Squats (alternating legs)
Repeat 3x, then spent some time on Starrett’s pre-squat hip openers.
Squats:
3 x 225lb
3 x 255lb
5 x 285lb*
First two sets felt solid as a...
February 2012
28 posts
3 tags
CFSB Day 181
Nearly empty gym at 6am today. Started with some DROMs and hip openers, then warmup 1:
20 sec L-sit
10 Muscle Snatch to OHS (2 sec pause at bottom, pvc)
10 Games-standard Pushups
10 Strict pullups
Repeat 3x
Then we warmed up for another barbell complex: 6 deadlifts, 3 hang power cleans, 1 push jerk all repeated 3x.
95lb
135lb
165lb *FAIL* (2)
165lb *FAIL* (2)
135lb
This isn’t...
4 tags
Double Under Intervals
Night time workout in the basement with my trusty leather everlast rope:
5 x 2 min Double Unders (152, 122, 112, 100, 93)
Total work time: 10 minutes, resting 1 minute between sets. Total score = 579 (PR). Got in a good rhythm in that first set and didn’t even start tripping up on the rope until the last set. I was hoping to get all sets over 100 but I couldn’t get it together at...
3 tags
Sprint Intervals
Outside on a crisp, clear night for some quick sprint work:
5 x 100m Sprint
5 x 50m Sprint
Rested as needed between runs to make sure I was fully recovered. I’ve found that I have to be really careful to warm up sufficiently for sprint work, so I spent a good amount of time warming up the gams (specifically the calves and hamstrings) and then spent some time stretching afterwards.
4 tags
CFSB Day 180
Jogged to the box for the Saturday noon class and did some DROMs to get loose for another crack at seven minutes of heaven.
Crossfit Open Workout 12.1: complete as many burpees as possible in 7 minutes.
Score: 102. Fucking hell. Tried a more complicated strategy of 20 OTM for the first 2 minutes, then 16 the rest of the way. Didn’t work out. I don’t think I would’ve even hit...