September 2011
28 posts
4 tags
CFSB Day 128
Ran around the block twice with the 6am crew (with David pedaling along like Doc) before jumping into warmup 1:
15 Hollow Rocks
16 Walking Overhead Lunges (45lb)
10 Ring Pushups
7 Strict Pullups
Repeat 3x, then some foam rolling on the tspine and lats. Then we had 15 minutes to work up to a heavy push press in prep for today’s WOD.
3 minute AMRAP:
3 Push Presses (155lb)
6 Pullups
9...
3 tags
CFSB Day 127
Made it in for 6am since had to schedule my normal Wednesday appt with Fox. Started with some line drills of toe taps, single leg bendovers, bear crawls, and backwards bear crawls. Fun stuff. Then warmup 2:
30 sec Front/Supine Plank (alternate each round)
16 Reverse Lunges
10 Ring Rows
Repeat 3x.
Then Box Squats, every minute on the minute:
2 x 185lb
NFT circuit after that:
10 V-Ups
...
5 tags
CFSB Day 126
First class back since my bout with Devil’s Grippe (no shit). I picked a helluva WOD to ease back in on. First, warmup 1:
15 Hollow Rocks
15 Air Squats
10 Ring Pushups
7 Strict Pullups
Repeat 3x, then the WOD:
Row 1000m (3:26)
Row 500m (1:38.9)
Row 500m (1:45.9)
Row 250m (:46.3)
Row 250m (:47.7)
Row 250m (:48)
Row 250m (:50)
Maintain a 2:1 rest:work ratio between intervals.
...
4 tags
CFSB Day 125
Back at it with Coach Fox tonight. Started with a bunch of mobility stuff for lower legs and hips.
Warmup:
6 Log Roll V-ups
6 Dips (2 sec pause at bottom)
6 Chest-to-bar pullups
Repeat 3x, NFT
Then we warmed up the clean and jerk and I started to feel pretty shitty, just like I had no wind today. Continued on anyway for the WOD:
3 Muscle-ups
6 Clean and Jerks (155lb)
9 Wall Balls
AMRAP...
3 tags
Home Workout
Continuing on my do something every day goal, even when I’m home alone with the small wonder:
20 Situps
20 Supermans
40 Squats
Repeat 5x
Not much to it, just wanted to get the old bones moving.
3 tags
GPP Circuit
Morning workout on the turf field:
Burpees x 30 sec (12)
Jumping Jacks x 30 sec
Mountain Climbers x 30 sec
Split Jumps x 30 sec
Grasshoppers x 30 sec
Repeat 6x, resting 30 sec between rounds.
Doing my best to squeeze in some workouts while the wife’s away this week. This felt pretty rough. I think my conditioning has taken a hit recently and some good old GPP is just what I need to...
3 tags
Density Training: Pushups
Third exposure to density training working towards 80 in a row:
13 x 12 reps (+4)
Total of 160 pushups in 13 minutes. Much, much tougher than the last time. I had to partition the pushups about halfway through, but still didn’t have any trouble finishing each set in the 60 second interval.
4 tags
CFSB Day 124
Today’s the big day: Fight Gone Bad 6! Although I only raised a paltry $115, Crossfit South Brooklyn was the number one fundraiser this year, mostly thanks to one dude who single-handedly raised like 35k. Lots of people and lots of mayhem. Anyway, onto the details.
Fight Gone Bad:
Wall Ball x 60 sec (30, 25, 20)
Sumo Deadlift High Pull (75lb) x 60 sec (30, 23, 16)
Box Jumps (20”) x 60...
3 tags
CFSB Day 123
Back at the 6am today without the 6am crew. Decided to make up Wednesday’s box squats cause I miss them. Started with warmup 1:
15 Hollow Rocks
15 Air Squats
10 Ring Pushups
7 Strict Pullups
Repeat 3x. Then I was subjected to another Sumo-Deadlift Highpull 101. I experimented with a slightly wider grip, which was no good, and treating the down portion of the movement as a 2-part thing,...
3 tags
Core Workout
Another quiet home workout:
5 Standing Wheel Rollouts
5 Kneeling Wheel Rollouts
30 sec Front/Supine Plank (alternate each round)
Repeat 4x
Then 50, 40, 30, 20, 10 situps.
6 tags
CFSB Day 122
Another awesome private session with Coach Fox tonight. Warmed up with 3 min on the rower and then we spent a fair bit of time on rolling out the legs, chesticles, and doing some couch stretch to prep for overhead squats. Then we did some scap pushups with my feet on a box (very small range of motion, but tough) and some mid-lat pullups (ditto). Did a few light sets of OHS and some basic running...
Pushup Density Training Plan →
Pushups…you are my density. 80 reps in ‘11!
3 tags
Density Training: Pushups
Back at density training for pushups. I’m shooting to get 80 in a set, so the magic number is 160. Every minute on the minute:
16 x 10 reps
Total of 160 pushups in 16 minutes. This was a big jump from last time and much harder. All sets were still unbroken, but it was tough. I’ll stick to my original plan and see if I can keep this up without failure. You’re really only supposed to...
3 tags
CFSB Day 121
I love that there are 8pm classes on Monday now. Kicked things off with some PVC SDLHPs and then warmup 2:
10 PVC Sumo Deadlift High-Pulls
30 sec Front/Supine Plank (alternate each round)
10 Reverse Lunges / Leg
10 Ring Rows
Repeat 3x
WOD:
30 Box Jumps
20 Sumo Deadlift High-Pulls (75lb)
15 Burpees
Repeat 3x, resting 1 min between rounds.
Time: 8:48, including rest. Those SDLHPs got...
5 tags
CFSB Day 120
Made it in for the 9am class on Sunday and started with warmup 1:
15 Hollow Rocks
15 Air Squats
10 Ring Pushups
8 Strict Pullups
Repeat 3x. Then we had Sumo-Deadlift Highpull 101, which was hugely helpful. A slightly wider stance, a slightly wider grip, and thinking of it as a 2 part movement (like the clean) made a huge difference in my stability and overall confidence with this movement....
3 tags
Density Training: Pushups
Using the principles of density training to increase my pushup numbers. I’m shooting to get 80 in a set, so the magic number is 160. Every minute on the minute:
20 x 8 reps
Total of 160 pushups in 20 minutes. This wasn’t too challenging. Next time 16 sets of 10.
4 tags
Sprint Intervals
Late night workout on the turf field. Keeping it simple, keeping it real:
Sprint 100m
10 V-ups
Repeat 8x, resting ~30 sec between rounds. I love a sprint workout.
“I wish I could have a fricken 180 pound body full of built muscle.”
– Tyler from Teen Mom
4 tags
CFSB Day 119
Third private session with coach Fox tonight. After some hip capsule and chest mobility work with the lax ball, we got down to business. Started by practicing some muscle-up kips swings using a true (non-false) grip. I had a really hard time putting this together, but when we switched back to false grip, I got a few tips to really make this movement more efficient. I need to pull my knees to my...
Fundraising with Sweat →
On September 17, 2011, I’ll be doing what I do best - sweating. I’m joining CrossFitters from around the world to tackle one of our most grueling workouts and raising money for charity while I’m at it. Give a little!
4 tags
Home Workout
I asked my lovely wife to design a quiet home workout. Here’s what she came up with:
Front/Supine Plank x 60 sec (alternate each round)
Squats x 30 sec
Lunges x 15 sec
Repeat 10x, resting 15 sec between rounds.
The planks got difficult near the end and the squats got my heart pumping, but the lunges were kinda lame since 15 seconds is nothing and I had to be careful not to make too...
3 tags
Death By Pushups
No time for a proper workout today, so I squeezed in a quiet home-based workout after putting the little one to bed.
With a continuously running clock do one pushup the first minute, two pushups the second minute, three pushups the third minute…continuing as long as you are able.
Score: 18 rounds + 12. Oh lord.
1 tag
September Goals
I kicked these off officially at the start of September but I’m just getting around to posting them now. Keeping things super simple:
Eat paleo. Back on the bandwagon. Going Paleo 2.0 more than strict by-the-book paleo and not shooting for 100% compliance. I will be avoiding sugar, alcohol, wheat, and grains completely, but will take in some rice and corn when unavoidable. The big...
3 tags
Quick Home Workout
As part of my September goals, did a quick little ditty at home this evening:
5 Standing Wheel Rollouts
20 Pike Pushups
20 Squats
Repeat 5x
Not for time, just to do something.
4 tags
CFSB Day 118
I got to the gym for a rare Saturday appearance today at 8am. Back to warm up 1, but we did it 5x today:
15 Hollow Rocks
15 Air Squats
10 Pushups
8 Strict Pullups
6 Kip Swings
Repeat 5x. Then we were tasked to complete 1,000 rope turns with a cut-off at 7 min. I finished 913, which was disappointing. I wonder how many people finished in the allotted time.
Box Squats
5 x 155lb
5 x 165lb
...
4 tags
CFSB Day 117
Made it in for open gym today and decided to stick with the standard warmup (#2 today):
30 sec Front/Supine Plank (alternate each round)
10 Reverse Lunges / Leg
10 Ring Rows
Repeat 3x
Deadlifts
5 x 135lb
5 x 225lb
3 x 5 x 315lb
Just wanted to do some submaximal deadlifts to reinforce the new cues that I got from coach Fox. After that I practiced some Sumo Deadlift High-Pulls, which are...
3 tags
CFSB Day 116
Good to be back at the 6am class. Started with warm up 1 today:
15 Hollow Rocks
15 Air Squats
10 Pushups
8 Strict Pullups
Repeat 3x, then onto the back-off week workout:
Dumbbell Press
5 x 35lb
5 x 35lb
5 x 35lb
10 x 35lb
10 x 40lb
10 x 45lb
Partner Workout
Row 25 Calories
20 Overhead Walking Lunges (45lb plate)
10 Strict Toes-to-Bar
20 sec hold Inverted Pike on Box
Repeat 3x....