September 2011
28 posts
4 tags
Sprints and Shit
At the turf field in Washington Park, not even in workout clothes since I have no time:
Sprint 50m
10 Pike Pushups
Sprint 50m
9 Pike Pushups
Sprint 50m
8 Pike Pushups
Sprint 50m
7 Pike Pushups
Sprint 50m
6 Pike Pushups
Sprint 50m
5 Pike Pushups
Sprint 50m
6 Pike Pushups
Sprint 50m
7 Pike Pushups
Sprint 50m
8 Pike Pushups
Sprint 50m
9 Pike Pushups
Sprint 50m
10 Pike Pushups
...
August 2011
13 posts
3 tags
CFSB Day 115
Some joint rotations and the link before going into warm up 2:
30 sec Front/Supine Plank (alternate each round)
10 Reverse Lunges / Leg
10 Ring Rows
Repeat 3x
Then we spent some time reviewing the KB swing and the ring pushup before this little ditty:
AMRAP 15 min:
15 KB Swings (70lb)
10 Ring Pushups
I finished 7 rounds, but not quite in the allotted time. After that I did some GHD...
3 tags
Boat Workout #3
Had a less bumpy day at sea so I did some GPP:
Burpees x 30 sec (11)
Jumping Jacks x 30 sec
Mountain Climbers x 30 sec
Step Ups x 30 sec
Repeat 5x, resting 30 sec between rounds.
I used a beach chair on the sun deck to do the step ups.
3 tags
Boat Workout #2
The stationary bike seemed like a safer option than the treadmill at sea, so I did some timed intervals:
2 min biking
30 sec rest
Repeat 8x
I did a ladder with the resistance to keep things interesting. So nice to be able to take a dip in the pool to cool down after this one.
4 tags
Boat Workout #1
Catching up on posting some vacation WODs from my Bermuda cruise.
Run 1 mile (6:00)
Tabata Burpees (8, 8, 7, 6, 6, 5, 5, 6)
Half Tabata Pushups (10, 8, 8, 6)
It was a rough day at sea. I was sorta feeling odd when I ran the mile on the treadmill, but those burpees were crazy. Some jumps felt like I weighed 300lbs, some felt like I was on the moon. The numbers are my best estimate, but it was a...
4 tags
CFSB Day 114
Jogged to the 6am class and then did a 400m group run to pre-warm up. Also worked some hip stuff since I knew I’d be squatting.
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 290lb
I thought I made a 5lb jump from the ast heavy squat, but it was actually 10. The first two sets felt kinda wonky, the...
5 tags
CFSB Day 113
Had my second private training session with Coach Fox tonight. Started with a warmup of 8 reverse lunges with pvc disclocates/side, 8 shoulder blade-contracting mini pullups, 30 sec supine plank, 3x. This was to prep for the deadlift, which went under the microscope tonight. We really focused on form and slowly worked up to semi-heavy singles.
Deadlifts:
5 x 135lb
5 x 185lb
3 x 225lb
1 x...
3 tags
CFSB Day 112
Late night class tonight, started things off with warm up 1:
15 Hollow Rocks
15 Air Squats (band around knees)
10 Pushups
8 Ring Rows
Repeat 3x
Weighted Chinups:
5 x 50lb
3 x 80lb
1 x 120lb
1 x 120lb
5 x 80lb
Brought my trusty belt but still had a hard time loading enough weight. The sets at 120 were using an 80lb dumbbell and a 40lb vest. I wish I could have gone a bit heavier. Then...
6 tags
CFSB Day 111
Worked from home, so got a lunch break workout in today with Shane and the noon crew.
Warm up 2:
30 sec Front/Supine Plank (alternate each round)
10 Reverse Lunges / Leg
10 Ring Rows
Repeat 3x
Back Squats:
2 x 10 x 215lb
Double Half Jackie:
Row 500m
25 Thrusters (45lb)
15 Pullups
Repeat 2x
Time: 9:16. About 90 seconds slower than my plain old Jackie time! I went out way too hard on...
5 tags
CFSB Day 110
I booked a private session with Coach Fox to address some of my weaknesses. There are plenty of things that I need to practice, but I felt like I needed some dedicated one-on-one coaching on the deadlift, overhead squat, and muscle up. Tonight was the first session and we focused on the OHS. After some light warmup, Fox watched me do some PVC OHS from every angle, then rowed an easy 3 minutes...
4 tags
CFSB Day 109
Back at the gym for a 6am after my Berlin adventure. Started with warmup 1:
15 Hollow Rocks
15 Air Squats
10 Pushups
8 Strict Pullups
Repeat 3x, then onto the real WOD:
Diane - 21, 15, 9:
Deadlifts (225lb)
Handstand pushups
Time: 17:37. Possibly the worst performance of my crossfit career. All deadlifts were unbroken (easy peasy), but HSPUs were a total shitshow. Knocked out the first 16...
3 tags
Tempodrom Workout
Finally had a nice sunny morning in Berlin, so I headed outside to the Tempodrom, right outside my hotel for a stair-based workout:
Sprint up stairs
10 Pushups
Repeat 10x
Not for time. This wasn’t nearly as hard as I hoped it would be.
4 tags
Hotel Workout
I’ve been busy with too many long days at work, bad food, and free flowing beers on this trip. Made a late night date with the hotel gym at the Movenpick in Berlin.
Burpees x 60 sec (22, 20, 16, 15)
Row x 60 sec
Repeat 4x, resting 60 sec between rounds.
Felt like crud throughout most of this one. Gotta get my diet back on track when I come home from the land of beer, chocolate, bread,...