December 2009
18 posts
1 tag
“We don’t stop playing because we grow old; we grow old because we stop...”
– George Bernard Shaw
3 tags
Quick Circuit
10 Burpees
1 Sumo Deadlift High Pull (95lb)
9 Burpees
2 Sumo Deadlift High Pulls (95lb)
8 Burpees
3 Sumo Deadlift High Pulls (95lb)
7 Burpees
4 Sumo Deadlift High Pulls (95lb)
6 Burpees
5 Sumo Deadlift High Pulls (95lb)
5 Burpees
6 Sumo Deadlift High Pulls (95lb)
4 Burpees
7 Sumo Deadlift High Pulls (95lb)
3 Burpees
8 Sumo Deadlift High Pulls (95lb)
2 Burpees
9 Sumo Deadlift High...
2 tags
Scattered Strength Training
I had a plan went I headed to the gym, but some doof was doing curls in the squat cage so I had to modify:
Squats
5 x 135lb
5 x 225lb
3 x 275lb
5 x 225lb
5 x 135lb
Weighted Chinups
5 x 50lb
5 x 80lb
2 x 110lb
5 x 80lb
5 x 50lb
Bleh.
3 tags
12 Days of Xmas Workout
Stole and modified the 12 Days of Christmas workout from Crossfit NYC. Did this in the basement, so had to keep it low-tech and used only bodyweight exercises:
1 Standing wheel rollout
2 Handstand pushups
3 Mountain climbers
4 Pushups
5 Burpees
6 Squats
7 V-ups
8 Knee tucks
9 Jumping Jacks
10 Pullups
11 Knees-to-elbows
12 Grasshoppers
Reps go just like the song: 1; 2,1; 3,2,1;...
3 tags
Who do you appreciate?
I figured I needed a heavy dumbbell workout to get the most out of my $5 day pass at the gym so I grabbed an 80lber and made this up on the fly:
2 Turkish Get Ups (each side)
4 DB Snatches (each side)
6 DB Rows (each side)
8 DB Swings
Repeat 3x
As even Zach knows, TGUs for time are unwise, so I made sure I took my time on them. I finished the whole thing in around 12 minutes. This one had me...
3 tags
Max Effort Power Cleans
Got a chance to head to the gym for a rare treat today so I thought I’d lift something heavy and make it count:
Power Cleans
3 x 135lb
3 x 155lb
3 x 175lb
3 x 185lb
2 x 195lb
1 x 205lb (PR)
I sure didn’t expect to walk in and hit a PR after all my time away but it felt pretty easy.
3 tags
Quick Finisher
Wanted a quick finisher after today’s Kung Fu class so I set up two stations for 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of the following:
DB Thrusters (35lb)
Knees-to-elbows
Untimed! The KTEs were difficult, the thrusters were not.
2 tags
Kung Fu class
Sifu put us through the paces today and had us do some medicine ball work after the warmup. Did some technique work after that - some good crane stuff.
The Secret Life of Cashews →
I used to be able to name every nut there was….
2 tags
Kung Fu practice
Worked through Tiet Sien Kuen with pretty light power to start. Felt sort of unfocused and overcharged, so I worked on my soft power afterwards. Drilled some crane techniques and ran through the crane section from Ng Ying Kuen/Fu Hok Seung Ying Kuen 10x.
3 tags
Double Under City
Inspired by a workout from Coach Keith:
Complete as many double unders as you can in 10 minutes. Every time you miss or stop, crank out 5 pullups.
Total DUs: 159 +12 fouls (60 pullups)
Couldn’t get into a good rhythm today and feel pretty crumby about this score. Also worth noting - I had to walk a bit to get to my pullup bar and back.
12 Days of Christmas Workouts - CrossFit... →
List of equipment-free travel friendly workouts for the holidays. It’s nice that there are ‘good, better, best’ times to shoot for.
2 tags
Kung Fu class
I made my official return last week, but today was my first class back since le bebe. Sat back and went through the paces with the fellas - standard warmup followed by some technique work. Ran through Tiet Sien Kuen with Sihing Malcolm after class but felt crappy connection due to a partly slippery, partly sticky floor.
4 tags
Jump Rope Intervals
Kicked things off with 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 pullups, not for time.
45 sec jump rope
Repeat 20x, resting 15 sec between sets. Tried to maintain high-knee-sprint-in-place skipping, but fatigue destroyed my form and I lost my rhythm in the later rounds.
1 tag
“Rivers know this: there is no hurry. We shall get there some day.”
– A. A. Milne
3 tags
Death by Burpees
Started by practicing handstands since they’re the only thing that’s gonna improve my handstand pushups. Then onto the main show:
With a continuously running clock do one burped the first minute, two burpees the second minute, three burpees the third minute…continuing as long as you are able.
My score: 14 full rounds + 11. Dreadful score, so I cranked out 3x10 pullups as penance. Bah.
Kung Fu practice
Today was my first day back at the school since the baby. Since I was the only one around for the second class, I just worked myself out after a quick warmup. Lots of space and a full weapons rack inspired me to work on the spear and sword, so I worked on Ng Lung Ba Gwa Cheung and Hang Yuet Darn Dao for most of the hour. Also mixed in a little forearm/grip training with the sandbags. Felt good to...