May 2011
17 posts
6 tags
CFSB Day 87
Today was Memorial Day Murph: Run 1 mile 100 Pullups 200 Pushups 300 Squats Run 1 mile Time: 1:06:00. This is my least favorite kind of workout and I was dumb enough to wear a 20lb weighted vest, which made it even worse. Partitioned the work as 5 pushups / 5 pullups / 5 pushups / 15 squats. The pushups and pullups weren’t bad at all, but those squats killed me. I was also out in the...
May 29th
2 tags
Swim Intervals
Just joined up at the Prospect Park YMCA to get my ass back in a pool. They have a pretty nice 20m lap pool with good morning and night hours. For my first swim back: 280m warmup 240m kick Intervals - repeat 6x 40m freestyle sprint 20m breaststroke 320m cool down Total distance: 1200m. Total time: 35 min. Also did my standard knee circles, front kicks 3 x 10 each side afterwards to cool...
May 28th
May 27th
4 notes
3 tags
CFSB Day 86
Warmed up with the group class, which included some wrist prep, hamstring stretching, and some hip opening. Then I went for yesterday’s squats: Back Squats     3 x 5 x 290lb These felt heavy. I only had a set of eyes on my depth for the first set, but it was legit. Still struggling to hit the proper depth for each rep. No time for the accessory WOD, but I’ll make up for it at kung...
May 26th
4 tags
CFSB Day 85
A day late and a dollar short. 4 min of DIY DROMS followed by 4 min on the rower with a progressively higher stroke rate each minute (18, 20, 22, 24). Handstand Pushups: 7, 6, 4, 3 The first set was hair-to-ground, not full depth (I was wearing my tall hair). After I got called out, all the rest were skull-to-ground. WOD, every minute on the minute for 10 minutes: 2 Power Clean and Jerks...
May 24th
3 tags
CFSB Day 84
Jump rope and hip stretch warmup, then: Back Squats 3 x 10 x 255lb This felt so much better than my previous 10 rep day. My warmups were a little ugly (too low, pronounced butt wink) and I got some good coaching about hitting the proper depth. All reps in my work sets felt strong and legit. It helped to have a few sets of eyes on my back too. After all that squatting, we did some odd object...
May 22nd
3 tags
CFSB Day 83
Back in the box at 6am today for lots of hip DROMS and some kettlebell madness. 30 1-Arm Russian KB Swings (16kg) Repeat 10x, resting 1 min between sets. We had 1 minute to complete all 30 reps for each interval. The penalty for missed reps (anything under 30) was 10m of rowing for each rep at the end of the workout. No one in the 6am class rowed. I did all the swings 1 handed, with my...
May 19th
2 tags
Squats
Life keeps preventing me from getting to the box, so I had to head to the 5th Ave Gym after hours tonight to makeup the squat exposure: Back Squats 3 x 5 x 285lb First two sets felt like warm gravy, but the third set was tough stuff. Rested about 5 min between sets, which was more than enough. Then couldn’t find a spot for a conditioning workout, so I did some more lifting: 1-Arm DB...
May 19th
3 tags
CFSB Day 82
We started with a quick NFT warmup circuit: 4 pullups, 8 pushups, 12 box jumps, 30 sec samson stretch/leg, repeated 3x. Then we warmed up our deadlifts for this awful creation: Deadlifts (35lb) x 60 sec (15, 8, 4, 5) Ring Dips x 60 sec (16, 8, 7, 4) Double Unders x 60 sec (65, 55, 59, 60) Repeat 4x, resting 60 sec between rounds. Total score: 306. Both deadlifts and dips took a serious...
May 14th
3 tags
Running and Stuff
Got out in the beautiful spring air for a night-time mini-Murph workout: Run ~1 mile Repeat 5x: 10 Pullups 10 Pushups 10 Squats Run ~1 mile Untimed. Ran to the pullup bar next to Harmony Playground and back home. Runs took around 7 minutes, the other junk took about 10 minutes.
May 14th
4 tags
CFSB Day 81
Jogged to the gym to warm my feathers, then after a quick group barbell warmup, got to squatting: Back Squats 3 x 5 x 280lb Load is 85% 1RM (330). This felt pretty heavy since I was still feeling Monday’s squats in my legs. Tried 3 sets of 5 reps with just the bar to warmup today and think it was a good idea. The last set was fugly and David said that 2 reps weren’t deep enough. My...
May 12th
4 tags
CFSB Day 80
Quick warmup of 75 single unders, 10 dislocate lunges/leg, 10 ring rows 3x. Then I went for yesterday’s squat workout: Back Squats 3 x 10 x 245lb This was supposed to be 75% of my current 1RM, but I rounded down. It was tough and I had to battle a bit in each set. Took plenty of rest between sets too. Super quick WOD afterwards: 42 Double unders 21 Pullups 30 Double unders 15 Pullups ...
May 10th
4 tags
CFSB Day 79
Hit up open gym today to get a little sweat in my life. Warmed up with some thrusters but they were feeling really crummy. Then, Annie: 50, 40, 30, 20, 10: Double Unders Situps Total time: 6:17, unanchored abmat situps. All DUs were unbroken, but situps were really slow. I’ve done this much faster before but haven’t really been working situps lately. After that: 5 Weighted...
May 7th
11 notes
Lack of regular physical exercise or too much... →
As Uncle Rico said, “you might as well do something while you’re doing nothin!”
May 3rd
Hard Work vs. Long Work →
“Hard work is frightening. We shy away from hard work because inherent in hard work is risk. Hard work is hard because you might fail. You can’t fail at long work, you merely show up.”
May 3rd
5 tags
CFSB Day 78
Back-off week continues! We had three stations to work through today, spending around 15 minutes at each. First we did some foam rolling and mobility work. I focused on getting the hips, wrist, and shoulders ready for some heavy thrusters, which was station two. The second 15 min station was for finding a heavy single: Thrusters: 10 x 45lb 5 x 95lb 1 x 135lb 1 x 165lb 1 x 185lb 1 x 200lb...
May 3rd
3 tags
CFSB Day 77
No real structured WOD today since it’s back-off week. We had three stations set up and got some work in on: Sled Drags. Worked these first with 1 45lb plate, then added a 25lb. Did about a 30m sprint a bunch of times, also tried dragging it backwards. Good stuff. Turkish Get Ups (barbell) 1 x 45lb 1 x 65lb 1 x 95lb 1 x 115lb (PR*) 1 x 135lb *FAIL* 1 x 127lb *FAIL* Zercher...
May 1st