July 2011
17 posts
5 tags
Hotel Workout
I’m in Berlin this week for work. I was excited because my hotel is right next to a giant soccer field, but when I headed over there for a sprint workout it was locked up tight. So I took a 1.5 mile jog to a huge outdoor track that I found nearby, which was also locked up tight. Also jogged by a bunch of playgrounds with pullup capabilities but they were all locked too. What the fuck is up...
4 tags
CFSB Day 108
Jogged to the box, then did a light 500m row before the official warmup.
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 280lb
NFT circuit after that:
15 Strict Toes-to-bar
15 Single Leg Romanian Deadlift / leg (1.5pood)
Those squats were harder than they should have been. Need to get better acquainted with...
5 tags
CFSB Day 107
Made it in for the good old 8pm class tonight. Since we’re sticking with two standard warmups for this cycle, alternating each workout, I hit warm up 1 today:
15 Hollow Rocks
15 Air Squats
10 Pushups
8 Strict Pullups
Repeat 3x, then onto the real WOD:
Bench Press
5 x 205lb
5 x 205lb
5 x 215lb
5 x 225lb *FAIL* (3)
Row to 25 calories
40 sec
40 sec
39 sec
42 sec*
Rows...
4 tags
CFSB Day 106
Warm up 2:
30 sec Front Plank
30 sec Supine Plank
10 Reverse Lunges / Leg
10 Ring Rows
Repeat 3x
Spent a bit playing with forward rolls from the floor, from standing, and from a handstand. Then got into some OHS prep.
Overhead Squats
10 x 45lb
5 x 75lb
10 x 95lb
20 x 115lb
The goal was to hit a heavy set of 20 reps. I think this weight was good because it was pretty difficult. My...
2 tags
Swim Intervals
Hit the Y for a dip as a reprieve from this crazy heat.
300m warmup
Intervals - repeat 15x 20m freestyle
20m breaststroke
300m cool down
Total distance: 1200m. Total time: 30 min. I rested for about a minute after each 5 intervals to make sure I could go full throttle for most of the freestyle laps.
3 tags
CFSB Day 105
Early morning workout to beat the heat on the hottest day of the year.
Warm up 1:
15 Hollow Rocks
15 Air Squats
10 Pushups
8 Strict L-Pullups
Repeat 3x, subbed strict non-L pullups for a few in each set once I hit failure. I hear we’re going to be doing this warmup a lot, so I’m shooting to complete all as strict unbroken L-pullups in the near future.
Then we spent about 20...
1 tag
“You don’t have to be a fantastic hero to do certain things — to compete....”
– Edmund Hillary
Fight Gone Bad VI →
Selling candy, making money!
4 tags
CFSB Day 104
I missed a good chunk of crush week workouts and now we’re into backoff week. Luckily today was an ass-kicker anyway. Some lax ball rolling to start, then:
5 min rowing
5 min jump rope practice
Repeat 3x
We did some ladders with stroke rate on the rower to make things more challenging. It was great to get some time to really focus on form. I was pretty wrecked from each rowing interval,...
5 tags
CFSB Day 103
Some foam rolling and stretching was just what the doctor ordered this morning. My legs are still sore from the DB Bear.
Then we did another version of the WOD from my very first day at CFSB:
8 x 250m Row
47.4 sec (29 s/m)
46.4 sec (29 s/m)
46.6 sec (29 s/m)
46.9 sec (30 s/m)
46.9 sec (29 s/m)
48.3 sec (28 s/m)
48.2 sec (28 s/m)
46.7 sec (31 s/m)
Rested...
3 tags
CFSB Day 102
The DB Bear left me so sore that I had to hobble over to the gym this morning. Tried to jog and just couldn’t make my legs work right. We warmed up with a low-intensity Tabata row, then some DROMS. Between my general sluggishness and the humidity, I was cooked before we even got to today’s WOD, which was a doozy.
10, 9, 8, 7, 6, 5, 4, 3, 2, 1:
Power Cleans (155lb)
Chest-to-bar...
3 tags
CFSB Day 101
Oh fuck, it’s the Dumbbell Bear!
Every minute on the minute for 20 minutes:
5 Deadlifts
5 Hang Cleans
5 Thrusters
Used 40lb dumbbells to hit 45% bodyweight. Things fell apart in round 15 and I skipped a few rounds. Completed 17 total rounds I think. Could have been 18. My brain was as fried as my body.
Previously: 6/24/09; 9/12/08
2 tags
Stars & Stripes Swim 2011
Participated in my first NYC Swim event since 2009 today. It was a 1.5km East River swim right off of Randall’s Island and it went alright - I finished in 31:27. Dave swam as well and I stayed on his tail for the entire course but he finished a few seconds ahead of me.
The course was weird because we started and finished in knee-deep mucky water that was really hard to swim in. I ended up...
4 tags
CFSB Day 100
Warmed it up with some DROMS, partner shoulder stretching, then a NFT circuit of 30 sec KB swings, 5 squat salutations, 60 sec plank x 3.
Front Squats:
1 x 275lb
1 x 285lb
1 x 295lb *FAIL*
1 x 295lb *FAIL*
WOD:
35 Double Unders
21 Chest-to-bar Pullups
35 Double Unders
5 Chest-to-bar Pullups
35 Double Unders
9 Chest-to-bar Pullups
35 Double Unders
Time: 4:23. Partitioned the pullups...
2 tags
Swim Intervals
Took a late night swim in preparation for this weekend’s race.
320m warmup
Intervals - repeat 4x 100m freestyle
40m breaststroke
340m cool down
Total distance: 1360m. Total time: 30 min. Really crowded in the pool today, but I still got some work in. Intervals were medium intensity due to the crowds.
4 tags
CFSB Day 99
Nice rainy Sunday morning class with Nick. Mobility-based warmup followed by this little ditty that’s pretty close to the interval challenge:
12 Pullups
24 Pushups
36 Squats
400m Run
Repeat 4x
Time: 18:13. I got the first 2 rounds of pushups unbroken, then they went downhill. Runs felt slow but the rain was really refreshing.
5 tags
CFSB Day 98
Shit, I haven’t been to the box in a dog’s age. Headed in for open gym and decided to do my own thang:
Turkish Getups
3 x 65lb
1 x 85lb
1 x 105lb
1 x 125lb *FAIL*
I actually failed 3x on that last attempt. Just couldn’t get the bar into that first position. More TGU practice is needed. Then I went for a max rep set of pullups to satisfy my curiosity. I got 37 (PR). The...