November 2011
13 posts
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...
Nov 1st
12 notes
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...
Oct 31st
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...
Oct 27th
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...
Oct 27th
19 notes
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 ...
Oct 25th
Oct 23rd
2 notes
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...
Oct 22nd
4 notes
“My doctor recently told me that jogging could add years to my life. I think he...”
– Milton Berle
Oct 21st
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.
Oct 20th
13 notes
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,...
Oct 19th
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...
Oct 15th
12 notes
Oct 15th
4 tags
CFSB Day 131
Finally got back in the gym this morning. Some light DROMS then warmup 1: 15 Hollow Rocks 15 Front Squats (45lb) 10 Pushups 7 Strict Pullups Did a few clean drills with a light bar to get ready for today’s lady. Elizabeth - 21, 15, 9: Squat Clean (135lb) Ring Dips Time: 13:54. It turns out that squat cleans are quite a bit harder than power cleans. Who knew? Tried to stick to...
Oct 14th
3 tags
Rainy Day Workout
In the basement on this rainy morning: 10, 8, 6, 4, 2: Handstand Pushups* Pullups Time: 7:59. Was originally planning on doing 21, 15, 9 to mimic the rep scheme of Fran/Diane, but my HSPUs died too quick so I improvised. After the first round I had to scale them down to pike pushups. Not sure if it’s fatigue from last night’s pushups or what, but I just didn’t have em today. ...
Oct 14th
36 notes
3 tags
Density Training: Pushups
Stuck at home? Time for some pushups, still working towards 80 in a row: 11 x 14 reps (+6) Total of 160 pushups in 11 minutes. Yup, this was rough. First four or so sets were unbroken, then I did some 7/7 but finished the last few sets at 5/5/4 starting at 20 second increments. The plan is to keep going until I stall, then stick at that rep scheme until I can complete it, then move on until I...
Oct 13th
9 notes
3 tags
Turf Workout
Out on the field for a morning workout in the sun. I recently installed a pretty solid HIIT timer for my phone and used one of the pre-loaded timers for this workout: Handstand x 45 sec Burpees x 45 sec (18, 16, 14, 14) Front Plank / Supine Plank x 45 sec (alternating each round) Repeat 4x, resting 15 sec between exercises. The handstand in the first round was unbroken, the others were not....
Oct 11th
40 notes
5 tags
Hybrid Tabata Intervals
Dug an old workout out of the archives cause it’s just so damn nice out. 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 (20, 18, 14, 12, 11, 12, 14, 13) Squats (20, 20, 20, 20, 20, 20, 20, 20) Chinnies Repeat circuit 8x for 20 minutes total. Argh, burpees and squats were almost...
Oct 10th
47 notes
1 tag
“The heights by great men reached and kept Were not attained by sudden flight,...”
– Henry W. Longfellow
Oct 7th
5 tags
Sprints and Stuff
Good old turf field. Good old autumn air. 10 Pushups Sprint 50m 10 V-ups Sprint 50m Repeat 10x I rested a bit between each set so I could really hit each sprint with max intensity. All pushups were unbroken and relatively easy. Felt good.  
Oct 7th
42 notes
3 tags
CFSB Day 130
Nice little 6am with just one other fella today. Started with 2 min on the rower and then warmup 1: 15 Hollow Rocks 15 Front Squats (45lb) 10 Pushups 7 Strict Pullups Did some clean drills after that and started warming up the clean. The goal was to find a heavy single. Here’s an approximation of my work sets. Cleans 3 x 135lb 3 x 155lb 1 x 175lb 1 x 195lb 7 x 1 x 215lb There...
Oct 3rd
4 tags
CFSB Day 129
Noon class on this fine, autumnal Saturday. Kicked things off with warm up 2: 30 sec Front/Supine Plank (alternate each round) 10 Reverse Lunges / Leg 10 Ring Rows Repeat 3x Back Squats: 5 x 3 x 285lb Had a few reps that were borderline depth on the first couple of sets, but I felt like I settled down and felt solid by the last two sets. The accessory WOD was 3 rounds, NFT: 30 sec...
Oct 2nd
1 note