February 2012
28 posts
3 tags
CFSB Day 181
Nearly empty gym at 6am today. Started with some DROMs and hip openers, then warmup 1:
20 sec L-sit
10 Muscle Snatch to OHS (2 sec pause at bottom, pvc)
10 Games-standard Pushups
10 Strict pullups
Repeat 3x
Then we warmed up for another barbell complex: 6 deadlifts, 3 hang power cleans, 1 push jerk all repeated 3x.
95lb
135lb
165lb *FAIL* (2)
165lb *FAIL* (2)
135lb
This isn’t...
4 tags
Double Under Intervals
Night time workout in the basement with my trusty leather everlast rope:
5 x 2 min Double Unders (152, 122, 112, 100, 93)
Total work time: 10 minutes, resting 1 minute between sets. Total score = 579 (PR). Got in a good rhythm in that first set and didn’t even start tripping up on the rope until the last set. I was hoping to get all sets over 100 but I couldn’t get it together at...
3 tags
Sprint Intervals
Outside on a crisp, clear night for some quick sprint work:
5 x 100m Sprint
5 x 50m Sprint
Rested as needed between runs to make sure I was fully recovered. I’ve found that I have to be really careful to warm up sufficiently for sprint work, so I spent a good amount of time warming up the gams (specifically the calves and hamstrings) and then spent some time stretching afterwards.
4 tags
CFSB Day 180
Jogged to the box for the Saturday noon class and did some DROMs to get loose for another crack at seven minutes of heaven.
Crossfit Open Workout 12.1: complete as many burpees as possible in 7 minutes.
Score: 102. Fucking hell. Tried a more complicated strategy of 20 OTM for the first 2 minutes, then 16 the rest of the way. Didn’t work out. I don’t think I would’ve even hit...
4 tags
CFSB Day 179
Warmed up on the rower before class and then hopped back on after intros and DROMs for 50 hard pulls. Got 645m. Then we did pushup 101 and burpee 101 in preparation for…
Crossfit Open Workout 12.1: complete as many burpees as possible in 7 minutes.
Score: 101. Stuck with my trusty strategy of 25/15/10/15/10… till the end. Really disappointed with this score considering I can knock...
3 tags
Core Workout
Short, simple one, just to make sure I’m doing something every day:
10 Kneeling Wheel Rollouts
10 Bird-dogs
Repeat 5x
5 tags
CFSB Day 178
8pm class with coach Noah. After some DROMs and intros, we got right into the standardized warmups. Today was WU2:
5 Muscle Up transitions (low rings)
10 GHD Situps
10 GHD Hip Extensions
10 One Legged Squats (alternating legs)
Repeat 3x, then spent some time on Starrett’s pre-squat hip openers.
Squats:
5 x 205lb
5 x 240lb
9 x 270lb*
Everything felt great today. Those hip openers...
3 tags
Field Workout
Headed out to the turf field in the morning sunshine. Thought about sprints, but I was short on time and it takes some time to warm up for them shits properly.
50 Burpees
100 Situps
100 Squats
50 Burpees
Time: 14:59. Finished the first 50 burpees in 2:17, which is decent. Situps took 5:04, which is crud. Squats took 3:31, which is also crud. Last burpees took 4:07, which was slow but expected...
3 tags
Basement Workout
Poached this one from those crazy kids at Gym Jones. A simple ladder of 1x pullups, 3x pushups from 1 to 10:
1 Pullup
3 Pushups
2 Pullups
6 Pushups
3 Pullups
9 Pushups
4 Pullups
12 Pushups
5 Pullups
15 Pushups
6 Pullups
18 Pushups
7 Pullups
21 Pushups
8 Pullups
24 Pushups
9 Pullups
27 Pushups
10 Pullups
30 Pushups
My phone died mid-workout so I don’t have a time. Maybe...
4 tags
CFSB Day 177
9am Sunday morning class with Fox. Started with some basic mobility and pvc work, then the warmup: 20, 15, 10 KB swings, strict pullups, pushups. After that we grabbed some barbells and started drilling the split jerk.
Rack Jerk:
5 x 95lb
3 x 115lb
2 x 135lb
1 x 155lb
1 x 165lb
1 x 175lb
1 x 185lb
1 x 195lb
Today’s goal was to keep the reps clean and the movement smooth, not...
3 tags
Basement Circuit
Was planning on a field workout but got rained out. Headed downstairs instead:
10 Toes to bar
20 Divebomber pushups
30 Reverse lunges (15/side)
Repeat 8x, NFT.
Everything unbroken save the last 2 reps of TTB - slipped off the damn bar. Felt really good after this one (and a shitload of mobility work).
5 tags
CFSB Day 176
6am with coach Nick today. We did some group DROMs and mobility work and I did 3 sets of 10 KB RDLs and leg swings to warm up the hammies. Then I hopped on a rower for one of Nick’s awful Crash-B prep workouts.
Row 10 min (2537m, 2511m, 2459m)
Repeat 3x, resting 5 min between sets. Stroke rating cap of 18-20.
That was grueling. My pace was just under 2:00/500m for the first two sets,...
3 tags
Flight Simulator
Been wanting another crack at this one since my poor performance during a crowded Crossfit class when I got a big old DNF. In the basement with my trusty leather everlast rope this time.
Flight Simulator WOD:
5, 10, 15, 20, 25, 30, 35, 40, 45, 50, 45, 40, 35, 30, 25, 20, 15, 10, 5 Reps of consecutive Double Unders
Time: 12:55. Only tripped up on the first set of 5 (nbd) and the set of 35...
3 tags
Core Workout
Couldn’t make it to the gym today and wanted to give my wonky elbow a rest so came up with this.
20, 15, 10, 5:
Kneeling Rollouts
Supermans
Lying Hip Swings
Not for time, just to do something while I’m doing nuthin.
3 tags
CFSB Day 175
With the 6am crew today for the much-dreaded Bear! Did some basic DROMs and light barbell warmups, then right to it. The Bear Complex is: a power clean, to a front squat, to a push press, a back squat, and a push press. Repeat that complex 7x for one round without putting the bar down. My attempts:
95lb
135lb
155lb *FAIL* (3)
155lb *FAIL* (2)
95lb
No wonder this thing is so feared among...
3 tags
Core Workout
At home, doing something every day:
20 Bird-dogs
20 Situps
20 Hollow Rocks
Repeat 4x
4 tags
CFSB Day 174
Packed 9am class on Sunday. After intros and DROMs, went for warmup 1:
15 sec L-sit (rings)
10 Muscle Snatch to OHS (2 sec pause at bottom, pvc)
10 Games-standard Pushups
5 Strict pullups
Repeat 3x
Rohoi:
12 Box Jumps (24”)
6 Thrusters (95lb)
6 Bar-facing Burpees
AMRAP 12 min
Score: 7 rounds + 6 BJ. Those box jumps got tough, fella. I stuck with my strategy of not resting between...
3 tags
15 under 15 and in 15
I mentally bookmarked this “15’s” workout from Theory to Practice a while ago and tonight seemed like a good night to give it a go — a cold, windy Saturday night on the field at Washington Park.
Every minute on the minute for 15 minutes:
Sprint 100m
Must complete every interval in under 15 seconds OR ELSE. I stayed surprisingly consistent and finished each one in 12-13...
4 tags
CFSB Day 173
Open gym. Kicked it off with a quick warmup of 10, 8, 6, 4, 2 pullups / pushups / squats, then started working on clean and jerks.
Clean & Jerks:
5 x 95lb
3 x 135lb
2 x 155lb
1 x 175lb
1 x 195lb
1 x 205lb
1 x 215lb *FAIL*
2 x 3 x 135lb
My left elbow started bothering me during some of the lighter sets and I knew I wasn’t gonna get too heavy today. Couldn’t even clean 215...
5 tags
CFSB Day 172
Did a short version of Nick’s rowing warmup today and then some group DROMs and the lovely pre-squat hip opener that I’ve been doing every day.
Squat:
5 x 235lb
3 x 265lb
4 x 295lb*
The rep-out felt pretty weak today. I actually failed on the 5th rep and had to bail, so I know there wasn’t any more in the tank.
DB Fran - 21, 15, 9:
Thrusters (40lb)
Pullups
Time: 4:10....
3 tags
CFSB Day 171
Nice little warmup of 3 sets of 20 KB swings (24kg) mixed in with some DROMs and stuff. Then some barbell drills to prep for the WOD.
The Chief
Max rounds in 3 minutes of:
3 Power Cleans (135lb)
6 Pushups
9 Squats
Repeat 5x, resting 1 min between rounds.
Score: 23 rounds + 6pc + 6p (5, 5, 5, 4 + 3pc, 4 + 3pc + 6pu). Was shooting for 5 rounds even throughout but it fell apart at the...
3 tags
Core Workout
A quiet, low-intensity home workout while the little one slept.
20 Bird-dogs
10 Supermans
20 Situps
Repeat 3x
Not for time, not for sweat. Just doing something every day.
4 tags
Sprint Intervals
On the turf field at Washington Park while the rest of the country was eating corn chips and watching TV:
Sprint 50m
Backwards jog 50m
10 V-ups
Repeat 8x
Not for time. I kept minimal rest after each interval to make sure I could hit the sprints at max intensity. Added the V-ups to give my upper body a rest.
5 tags
Hybrid Tabata Intervals
Out on the turf field at Washington Park. Originally intended to do some sprints, but it was jam packed so I found a corner and did Tabata intervals (20 seconds work/10 seconds rest) for the following exercises, circuit style:
Burpees (9, 9, 8, 8, 8, 8, 8, 8)
Mountain Climbers
Pushups (16, 15, 14, 12, 12, 12, 12, 11)
Squats (18, 16, 18, 18, 17, 18, 18, 18)
Chinnies
Repeat circuit 8x for 20...
6 tags
CFSB Day 170
Kicked things off with some good old fashioned rope skipping before some basic DROMs. Then competition warmup 2:
5 Muscle Up transitions (low rings)
10 GHD Situps
10 GHD Hip Extensions
10 One Legged Squats (alternating legs)
Repeat 3x. Only hit the MUs in the last round (no time)
Deadlifts:
3 x 300lb
3 x 345lb
1 x 390lb
3 x 375lb
Got called for back rounding after the first rep of my...
3 tags
Core Workout
As part of my “do something every day” goal, a quiet little home workout:
60 sec Front Plank
30 sec Side Plank (each side)
60 sec Supine Plank
Repeat 5x
6 tags
CFSB Day 169
With the 8pmers at the gym tonight. Warmed up with some DROMS and a run around the block, followed by warmup 1:
15 sec L-sit (rings)
10 Muscle Snatch to OHS (2 sec pause at bottom, pvc)
10 Games-standard Pushups
5 Strict pullups to 10 Kipping pullups
Repeat 2x (this got cut short)
Squat:
3 x 215lb
3 x 250lb
7 x 280lb*
The last set was a rep-out. It felt alright. I could have battled out...
1 tag
A New Paleo Challenge
My gym started another 60 day paleo challenge in Jan, but I didn’t sign up for a number of reasons. Yesterday I threw my hat into the paleo ring for 30 days so I’ll finish with everyone else at the end of February. The rules:
Strict 8 hour feeding window each day (usually around 1-9pm). I’m following the early morning fasted training protocol from Leangains when I get hit the 6am...