"Lynne"
5 Rounds of max reps:
- Bodyweight Bench Press, 185-lbs
- Pull-ups
My bench press has really improved since starting the Starting Strength program, I couldn't believe it when I got 10 reps on the first set! My hands are still torn up from the pull-up workout a few days ago and my pull-ups today suffered badly from a lack of grip. I couldn't get any good momentum going because I was only able to hold onto the bar with my fingers. Oh well, at least the bench press was markedly improved.
10/15
10/11
9/12
9/13
7/10
Total: 45/61 (107)
Afterwards I did 3 sets of 15 Overhead Squats. They felt really good with the bar, slow and steady improvements...
45-lbs
55-lbs
95-lbs
Thursday, January 17, 2008
Wednesday, January 16, 2008
MEBB - 16Jan (am)
Back on the Starting Strength program. Workout "A"
- Back Squat 235 x 3 x 5 (Bar speed OK)
- Bench Press 165 x 3 x 5 (Bar speed good)
- Deadlift 275 x 1 x 5 (Good lumbar curve)
Felt good to get back into the program, I started off low enough that I should be able to get back to my previous weights fairly quickly.
- Back Squat 235 x 3 x 5 (Bar speed OK)
- Bench Press 165 x 3 x 5 (Bar speed good)
- Deadlift 275 x 1 x 5 (Good lumbar curve)
Felt good to get back into the program, I started off low enough that I should be able to get back to my previous weights fairly quickly.
Tuesday, January 15, 2008
CrossFit - 15Jan
"Filthy Fifty"
- 50 Box Jumps
- 50 Jumping Pull-ups
- 50 Kettlebell Swings, 35-lbs
- 50 Walking Lunges
- 50 Knees-to-Elbows
- 50 Push Press
- 50 Back Extensions
- 50 Burpees
- 50 Double Unders
Wow, talk about out of shape! I was about 4 minutes off my PR on this effort, and I was definately putting out. Oh well, it'll come back soon enough.
Total Time: 35:55
- 50 Box Jumps
- 50 Jumping Pull-ups
- 50 Kettlebell Swings, 35-lbs
- 50 Walking Lunges
- 50 Knees-to-Elbows
- 50 Push Press
- 50 Back Extensions
- 50 Burpees
- 50 Double Unders
Wow, talk about out of shape! I was about 4 minutes off my PR on this effort, and I was definately putting out. Oh well, it'll come back soon enough.
Total Time: 35:55
Monday, January 14, 2008
Rest Day - 14Jan
My hands definitely needed today off. Not like they'll heal anytime soon, but oh well.
CrossFit - 13Jan
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
My kipping pull-ups are coming along nicely. Definitely an improvement from last time. The only thing I hate about this workout is that it tears my hands to shreds every time. Oh well, hopefully they'll heal stronger so it doesn't happen as bad next time!Total: 14 Rounds + 10 Pull-ups (115 total)
CrossFit - 12Jan
Back on the rock...ugh!
Today's WOD:
"Elizabeth"
21-15-9
- 135-lbs Cleans
- Ring Dips
Ouch! Definately on my list of Top 10 hardest WODs. High rep cleans are devastating! And ring dips aren't exactly a picnic!
Total Time: 16:14
Today's WOD:
"Elizabeth"
21-15-9
- 135-lbs Cleans
- Ring Dips
Ouch! Definately on my list of Top 10 hardest WODs. High rep cleans are devastating! And ring dips aren't exactly a picnic!
Total Time: 16:14
Rest Day - 11Dec
Flew from San Jose back to Jacksonville...our vacation is almost officially over. :-(
Snowboarding - 10Jan
Nate and I drove to Lake Tahoe to try our hands at snowboarding for the first time.
We took a beginner class and then ended up boarding for 6+ hours straight. Great stuff...I took some pretty good falls, but I guess that one benefit of snow, things don't hurt nearly as bad!
We took a beginner class and then ended up boarding for 6+ hours straight. Great stuff...I took some pretty good falls, but I guess that one benefit of snow, things don't hurt nearly as bad!
Sunday, January 13, 2008
CrossFit - 9Jan
While we were in San Fransisco, Nate and I went to visit Adrian at CF San Fransisco. What a bad ass gym! It's outside in a parking lot with a connex box, a tent, and a bunch of fabricated equipment. CrossFit once again proves it's potency by having 17 people show up for a workout at 6am on a cold and wet morning.
Did a warm-up consisting of double unders, squats, push-ups, pull-ups, and GHD.
We then went on to do the WOD. It was an interesting mix of Time- and Task-Oriented goals. We worked in 3-man teams to complete as many 155-lbs Deadlifts as possible in 12-minutes. The Task oriented portion was 1 team member would have to complete 15 Burpees before the next team member could begin Deadlifts. So the rotation went Deadlift, Burpees, rest, repeat... for 12-minutes.
We ended up getting around 215 reps on the the Deadlift...a pretty good score.
Afterwards, we did a cool down with some stretches and called it a day. It was great getting to meet everyone and to see Adrian again. My only reservation is that we didn't get to meet Kelly S. from CF San Fran. Oh well...I guess I have a reason to go back to Cali now (as if I needed one).
Did a warm-up consisting of double unders, squats, push-ups, pull-ups, and GHD.
We then went on to do the WOD. It was an interesting mix of Time- and Task-Oriented goals. We worked in 3-man teams to complete as many 155-lbs Deadlifts as possible in 12-minutes. The Task oriented portion was 1 team member would have to complete 15 Burpees before the next team member could begin Deadlifts. So the rotation went Deadlift, Burpees, rest, repeat... for 12-minutes.
We ended up getting around 215 reps on the the Deadlift...a pretty good score.
Afterwards, we did a cool down with some stretches and called it a day. It was great getting to meet everyone and to see Adrian again. My only reservation is that we didn't get to meet Kelly S. from CF San Fran. Oh well...I guess I have a reason to go back to Cali now (as if I needed one).
Rest Day - 8Jan
What a rest day! Nate and I drove up to the Sonoma valley for some wine tasting. We ended up getting totally hooked up with a mad discount and a few free bottles of wine! I highly recommend it to all wine lovers!
Saturday, January 12, 2008
CrossFit - 7Jan
Before leaving Santa Cruz, Nate and I decided that we just couldn't leave the CrossFit Mecca without doing a workout at HQ. So I contacted Annie and she highly encouraged us to come out. We thought our workouts were sufficient, were we wrong!
We pull up to the gym and what's the first thing we see? Annie, doing Knees-to-Elbows. How cool is that?!
We started off with a 5 block run stopping at each street corner and doing 15 air squats. It wasn't an easy jog either, more like 10K pace.
When we got back into the gym, Annie told us to grab a kettlebell and we continued our "warm-up" by doing 5-10-15 of KB Swings, push-ups, and knees-to-elbows.
We then did a progression with SDHPs and Push Presses starting with the bar and working up to 95-lbs. Then Annie gave us the real WOD:
- 21 SDHP
- 21 Push Presses
- Fed-Ex run (~400 meters)
- 15 SDHP
- 15 Push Presses
- Fire Hydrant Run (~200 meters)
- 9 SDHP
- 9 Push Presses
- Fed-Ex Run
I finished 2nd in 13:05 and Nate finished 3rd in 13:22. Nate had me worried on the last run, he caught up to me and definitely kept my pace honest!
Another awesome experience: being privileged enough to be trained by Annie. She was super sweet and supportive - another class act; something we've just come to expect from everyone CrossFit.
We pull up to the gym and what's the first thing we see? Annie, doing Knees-to-Elbows. How cool is that?!
We started off with a 5 block run stopping at each street corner and doing 15 air squats. It wasn't an easy jog either, more like 10K pace.
When we got back into the gym, Annie told us to grab a kettlebell and we continued our "warm-up" by doing 5-10-15 of KB Swings, push-ups, and knees-to-elbows.
We then did a progression with SDHPs and Push Presses starting with the bar and working up to 95-lbs. Then Annie gave us the real WOD:
- 21 SDHP
- 21 Push Presses
- Fed-Ex run (~400 meters)
- 15 SDHP
- 15 Push Presses
- Fire Hydrant Run (~200 meters)
- 9 SDHP
- 9 Push Presses
- Fed-Ex Run
I finished 2nd in 13:05 and Nate finished 3rd in 13:22. Nate had me worried on the last run, he caught up to me and definitely kept my pace honest!
Another awesome experience: being privileged enough to be trained by Annie. She was super sweet and supportive - another class act; something we've just come to expect from everyone CrossFit.
CrossFit Level 1 Cert Day 2 - 6Jan
Another great day! After reviewing all of our fundamental movements from yesterday, the trainers hit us hard before lunch with this WOD:
Max rounds in 20 minutes
- 95 lb thrusters, 10 reps
- 10 pull-ups
- 200 M run
Everybody's name was put up on the white board, they broke us into three heats, then it was 3...2...1... GO!
Nate and I went in separate heats and both completed 8 rounds. Of the 55ish people there at the Cert, we were among only 6 guys who finished 8 rounds or better. Ian Carver of Sacramento owned the day though with a sickening 10 rounds!
After lunch and a few more lectures, the final ___ for the certification was a series of round robin stations, each focusing on a different skillset. The Burgener warm-up showed me how deficient my hamstring flexibility really is; it was almost impossible to get into a solid "below the knees" position. The L-sits were a definite eye opener into real ab strength. Adrian from CrossFit San Fransisco gave a great progression to teach the kipping pull-up and Robbie Miller gave some solid teaching points into the finer aspects of the muscle-up.
I just can't say enough of the entire experience! Was it worth the money? Absolutely...every penny. Did I learn anything? Hell yes, I only wish I could've gone sooner...I need to get back to the basics! Will I do a Level 2 cert? Count on it!
Max rounds in 20 minutes
- 95 lb thrusters, 10 reps
- 10 pull-ups
- 200 M run
Everybody's name was put up on the white board, they broke us into three heats, then it was 3...2...1... GO!
Nate and I went in separate heats and both completed 8 rounds. Of the 55ish people there at the Cert, we were among only 6 guys who finished 8 rounds or better. Ian Carver of Sacramento owned the day though with a sickening 10 rounds!
After lunch and a few more lectures, the final ___ for the certification was a series of round robin stations, each focusing on a different skillset. The Burgener warm-up showed me how deficient my hamstring flexibility really is; it was almost impossible to get into a solid "below the knees" position. The L-sits were a definite eye opener into real ab strength. Adrian from CrossFit San Fransisco gave a great progression to teach the kipping pull-up and Robbie Miller gave some solid teaching points into the finer aspects of the muscle-up.
I just can't say enough of the entire experience! Was it worth the money? Absolutely...every penny. Did I learn anything? Hell yes, I only wish I could've gone sooner...I need to get back to the basics! Will I do a Level 2 cert? Count on it!
Tuesday, January 8, 2008
CF Cert Day 1 - 5Jan
Welp, Nate and I made it to down to CrossFit North Santa Cruz for the first day of the Level 1 Certification seminar.
We got to meet all the CrossFit celebrities: Coach Glassman, Nicole, Robbie Miller, Robb Wolfe, Adrian from CF San Fran, Brendan, Tony, Andy, Dave...the list goes on and on. Getting to meet everyone at the cert was totally cool. It's great being part of the live community instead of just the virtual CF community.
We covered the 9 fundamental movements: Air Squat, Front Squat, Overhead Squat, Shoulder Press, Push Press, Push Jerk, Deadlift, Sumo Deadlift Highpull, and Medicine Ball Clean. The trainers worked us hard with the dowels and PVC pipe. Technique technique technique! Butt out, chest up, maintain that lumbar curve!
They then sent us through a round of Bottom-to-Bottom Tabata Squats. OUCH! The same 20s/10s protocol is followed, but the 10 seconds of rest are done in the "tight" bottom position. Nicole did them with us and did 20 squats each round. It's one thing to see it done on the videos, but to see it in person and try to keep up, yeah right! Talk about fast!
After lunch and some more lectures, we got to the "real" workout.
Today's workout was a 3-man team workout of:
60 Deadlifts 155-lbs
60 Assisted Handstand Push-ups
40 Deadlifts 155-lbs
40 Assisted Handstand Push-ups
20 Deadlifts 155-lbs
20 Assisted Handstand Push-ups
Nate and I were paired with another guy and ended up with the fastest time of the day! 6:18...almost a minute faster than the nearest team. Barbarian Fitness representing!
We got to meet all the CrossFit celebrities: Coach Glassman, Nicole, Robbie Miller, Robb Wolfe, Adrian from CF San Fran, Brendan, Tony, Andy, Dave...the list goes on and on. Getting to meet everyone at the cert was totally cool. It's great being part of the live community instead of just the virtual CF community.
We covered the 9 fundamental movements: Air Squat, Front Squat, Overhead Squat, Shoulder Press, Push Press, Push Jerk, Deadlift, Sumo Deadlift Highpull, and Medicine Ball Clean. The trainers worked us hard with the dowels and PVC pipe. Technique technique technique! Butt out, chest up, maintain that lumbar curve!
They then sent us through a round of Bottom-to-Bottom Tabata Squats. OUCH! The same 20s/10s protocol is followed, but the 10 seconds of rest are done in the "tight" bottom position. Nicole did them with us and did 20 squats each round. It's one thing to see it done on the videos, but to see it in person and try to keep up, yeah right! Talk about fast!
After lunch and some more lectures, we got to the "real" workout.
Today's workout was a 3-man team workout of:
60 Deadlifts 155-lbs
60 Assisted Handstand Push-ups
40 Deadlifts 155-lbs
40 Assisted Handstand Push-ups
20 Deadlifts 155-lbs
20 Assisted Handstand Push-ups
Nate and I were paired with another guy and ended up with the fastest time of the day! 6:18...almost a minute faster than the nearest team. Barbarian Fitness representing!
Rest Day - 4Jan
Flying to CALLLIIIFOOORRNIAAA! WOOT! Nice storm in the bay area led to an interesting landing. I thought California was supposed to be sunny?!
Wednesday, January 2, 2008
CrossFit - 2Jan (am)
150 Burpees for time.
I paced myself at 10/min. I finished 100 in 9:45, right on pace. Ended up taking 2 extra 15-second breaks.
Time: 15:30
I paced myself at 10/min. I finished 100 in 9:45, right on pace. Ended up taking 2 extra 15-second breaks.
Time: 15:30
Tuesday, January 1, 2008
CrossFit - 1Jan (am)
Happy New Year!
Started off with a set of Tabata Push-ups then did a 3 mile run with a Tabata set in the middle. On the push-ups I really focused on full ROM and touching ONLY my chest on every rep.
Push-ups:
15, 15, 15, 15, 15, 9, 6, 6
Run Time: 23:49
Started off with a set of Tabata Push-ups then did a 3 mile run with a Tabata set in the middle. On the push-ups I really focused on full ROM and touching ONLY my chest on every rep.
Push-ups:
15, 15, 15, 15, 15, 9, 6, 6
Run Time: 23:49
CrossFit - 31Dec (am)
Made my own workout today since I'm at my parents' house and don't have kettlebells or a roman chair. Nate got me a Buddy Lee Hyper-rope, so what better time to make use of it?!
3 Rounds
- 50 Double Unders
- 25 Burpees
Rounds 1 and 2 took 8 minutes each. Double unders are definitely getting better, towards the end I managed to get 10 DUs straight a couple of times.
Time: 22:14
3 Rounds
- 50 Double Unders
- 25 Burpees
Rounds 1 and 2 took 8 minutes each. Double unders are definitely getting better, towards the end I managed to get 10 DUs straight a couple of times.
Time: 22:14
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