During work, did a set of Tabata Push-ups with my ~7-lbs vest on.
15 Reps x 8 sets
Sunday, January 27, 2008
Friday, January 25, 2008
CrossFit - 25Jan (pm)
Pre: Overhead Squats
15 x 135-lbs
This was REALLY tough. I think I'm at the point now where I need to start adding only 5-lbs each day to keep the linear progression going. Still on track!
"Nasty Girls"
3 Rounds
- 50 Squats
- 7 Muscle-ups
- 10 Hang Power Cleans, 135-lbs
Alright, last time I did this WOD, it took 19+ minutes and I wasn't able to complete the last 2 MUs...I just had nothing left. I had to go over and finish them on the V-bar (much easier). This time, a 6 minute improvement and MUCH better muscle-ups. I didn't feel like they held me back today. I could've done them faster (I didn't do any consecutive because I didn't want to bomb), but I didn't have to rest at all really between reps. Now, I'm at the point where I can try to really turn up the intensity and really nail this. My goal for the next Nasty Girls is sub-10.
Time: 12:33
Post: Muscle-up practice about 4 hours later. Matt, Nate, and I decided to go for max consecutive MUs.
1st attempt: 5 (full open shoulder at the bottom)
2nd attempt: 5 (again with full ROM)
3 attempt: 8 (not hitting full extension at the bottom)
This was alot of fun, it's been awhile since I've played with MUs. I also did 2 consecutive strict (not kipping) MUs at the end. Craziness!
Nate also set a new MU record by hitting 4 consecutive MUs. Awesome!
15 x 135-lbs
This was REALLY tough. I think I'm at the point now where I need to start adding only 5-lbs each day to keep the linear progression going. Still on track!
"Nasty Girls"
3 Rounds
- 50 Squats
- 7 Muscle-ups
- 10 Hang Power Cleans, 135-lbs
Alright, last time I did this WOD, it took 19+ minutes and I wasn't able to complete the last 2 MUs...I just had nothing left. I had to go over and finish them on the V-bar (much easier). This time, a 6 minute improvement and MUCH better muscle-ups. I didn't feel like they held me back today. I could've done them faster (I didn't do any consecutive because I didn't want to bomb), but I didn't have to rest at all really between reps. Now, I'm at the point where I can try to really turn up the intensity and really nail this. My goal for the next Nasty Girls is sub-10.
Time: 12:33
Post: Muscle-up practice about 4 hours later. Matt, Nate, and I decided to go for max consecutive MUs.
1st attempt: 5 (full open shoulder at the bottom)
2nd attempt: 5 (again with full ROM)
3 attempt: 8 (not hitting full extension at the bottom)
This was alot of fun, it's been awhile since I've played with MUs. I also did 2 consecutive strict (not kipping) MUs at the end. Craziness!
Nate also set a new MU record by hitting 4 consecutive MUs. Awesome!
Thursday, January 24, 2008
MEBB - 24Jan (am)
Back Squat 255 x 3 x 5 (Bar Speed Slow)
Bench Press 195 x 3 x 5 (1st set very tough, Bar Speed Good after that)
Deadlift 285 x 1 x 5 (Lumbar good)
Afterwards ran 1.5 miles on a really hilly course with Stephan for his BUD/S screening test. Time was 11:15 and felt really easy.
Bench Press 195 x 3 x 5 (1st set very tough, Bar Speed Good after that)
Deadlift 285 x 1 x 5 (Lumbar good)
Afterwards ran 1.5 miles on a really hilly course with Stephan for his BUD/S screening test. Time was 11:15 and felt really easy.
Wednesday, January 23, 2008
CrossFit - 23Jan (am)
Overhead Squats
15 x 125-lbs
Very tough, shoulders still sore from last week. The lifting shoes REALLY helped though. 60-lbs away from the birthday goal...
WOD
Run 4 x 400m w/ 2:00 rest between intervals.
1:09
1:10
1:13
1:18 (OUCH!)
That last interval was U-G-L-Y! I was flailing all over the place. I hate this workout...just enough rest to allow me push myself into the ground harder than any other (except Fran...).
Total Time: 10:52
15 x 125-lbs
Very tough, shoulders still sore from last week. The lifting shoes REALLY helped though. 60-lbs away from the birthday goal...
WOD
Run 4 x 400m w/ 2:00 rest between intervals.
1:09
1:10
1:13
1:18 (OUCH!)
That last interval was U-G-L-Y! I was flailing all over the place. I hate this workout...just enough rest to allow me push myself into the ground harder than any other (except Fran...).
Total Time: 10:52
Tuesday, January 22, 2008
Rest Day - 22Jan
Shoulders are a bit sore today. The last week was pretty shoulder intensive, even without the OHS. My abs are pretty wrecked from the L-Pull-ups as well. Good times...!
Monday, January 21, 2008
CrossFit - 21Jan (pm)
In my continuing pursuit of 15 bodyweight Overhead Squats, I did 15 x 115-lbs. It is definitely getting harder, imagine that! Ha! I would love to get the 15 BW OHS by my birthday, March 16. We'll see how that goes.
Today's WOD:
Max rounds in 20 minutes
- 5 Handstand Push-ups
- 10 L-Pull-ups (were more like "W" pull-ups)
- 15 Walking Lunges
Total Rounds: 9
Today's WOD:
Max rounds in 20 minutes
- 5 Handstand Push-ups
- 10 L-Pull-ups (were more like "W" pull-ups)
- 15 Walking Lunges
Total Rounds: 9
Running - 21Jan (am)
8 x 200 @ 800m pace w/ 200m jog recovery (1:20) 1:2 work/rest ratio
:38
:40
:41
:41
:41
:40
:39
:38
Wasn't blazing fast, but felt smooth. With WU and CD, total distance was 3.5 miles.
:38
:40
:41
:41
:41
:40
:39
:38
Wasn't blazing fast, but felt smooth. With WU and CD, total distance was 3.5 miles.
Sunday, January 20, 2008
MEBB - 20Jan (pm)
Starting Strength "B" workout
Back Squat 245 x 3 x 5 (Bar speed slow)
Shoulder Press 105 x 3 x 5 (Bar speed good)
Cleans 185 x 5 x 3 (Bar speed good)
Felt pretty good today. The squats were kinda tough, but not too bad yet. Shoulder press felt really smooth, and the Cleans weren't great, but were solid.
Back Squat 245 x 3 x 5 (Bar speed slow)
Shoulder Press 105 x 3 x 5 (Bar speed good)
Cleans 185 x 5 x 3 (Bar speed good)
Felt pretty good today. The squats were kinda tough, but not too bad yet. Shoulder press felt really smooth, and the Cleans weren't great, but were solid.
Saturday, January 19, 2008
CrossFit - 19Jan (pm)
Only got about 4 hours of sleep before I had to get up. Will try to take a nap later...
"Nancy"
5 Rounds for time
- 400m run
- 15 Overhead Squats, 95-lbs
Decided to play it smart and limit my runs to 1:45 each. It definately paid off, all sets of OHS were unbroken and each run was between 1:43-1:45 and this didn't feel nearly as bad as last time. My previous PR was 21:25...a 4+ minute improvement in 2 months. Not too bad.
Total Time: 17:07
Afterwards, I did an additional set of 15 OHS with 105-lbs. At the end of every 1 and 3 day I plan on adding 10-lbs to the OHS and shooting for 15 reps. Eventually, I'll be up to 15 reps of bodyweight OHS.
"Nancy"
5 Rounds for time
- 400m run
- 15 Overhead Squats, 95-lbs
Decided to play it smart and limit my runs to 1:45 each. It definately paid off, all sets of OHS were unbroken and each run was between 1:43-1:45 and this didn't feel nearly as bad as last time. My previous PR was 21:25...a 4+ minute improvement in 2 months. Not too bad.
Total Time: 17:07
Afterwards, I did an additional set of 15 OHS with 105-lbs. At the end of every 1 and 3 day I plan on adding 10-lbs to the OHS and shooting for 15 reps. Eventually, I'll be up to 15 reps of bodyweight OHS.
Running - 19Jan (am)
Did a 3.23 mile run this morning with 8 sets of Tabata intervals (20 seconds sprinting/10 seconds light jogging). It felt pretty good, the last 3 intervals always hurt, but I felt like I was able to keep a quick cadence until the end.
Total Time: 26:19 (Avg pace - 8:08 mpm)
Total Time: 26:19 (Avg pace - 8:08 mpm)
Thursday, January 17, 2008
CrossFit - 17Jan
"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
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
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!
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