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...