Strength:
Deadlift - 355 x 1, 365 (F)
Shoulder Press - 155 x 1
No metcon today since my stomach still wasn't feeling 100%.
Sunday, January 31, 2010
Wednesday, January 27, 2010
Tuesday, 26 January 2010
Strength:
Bench Press - 225 x 1
(Wow, yesterday's trip around the track took alot out of me)
WOD:
"10 minutes of...KB"
As many reps as possible in 10 minutes:
- Kettlebell Swings, 1.5 pood (or 55 lbs DB)
You may not rest the 'bell on the ground or your body. The only rest is done while holding the 'bell by the handle in one or both hands. The event ends when you put down the 'bell or place it on any support surface. If you stop before the 10 minutes are up, the penalty is 10 burpees for every 30 seconds - rounding down - of uncompleted time (i.e., if you stop at 6:45 the penalty would be a total of 70 burpees: 10 for 6:30-7 and 60 for 7-10)
I lost count about halfway through, but total was around 150 reps in 10 minutes; no penalties.
Bench Press - 225 x 1
(Wow, yesterday's trip around the track took alot out of me)
WOD:
"10 minutes of...KB"
As many reps as possible in 10 minutes:
- Kettlebell Swings, 1.5 pood (or 55 lbs DB)
You may not rest the 'bell on the ground or your body. The only rest is done while holding the 'bell by the handle in one or both hands. The event ends when you put down the 'bell or place it on any support surface. If you stop before the 10 minutes are up, the penalty is 10 burpees for every 30 seconds - rounding down - of uncompleted time (i.e., if you stop at 6:45 the penalty would be a total of 70 burpees: 10 for 6:30-7 and 60 for 7-10)
I lost count about halfway through, but total was around 150 reps in 10 minutes; no penalties.
Tuesday, January 26, 2010
Monday, 25 January 2010
Strength:
Back Squat - 285 x 1 (Had a lot left in the tank, but wanted to stay conservative)
WOD:
"Litvinov"
3 Rounds:
- 8 Front Squats, 135 lbs
- Run 320 meters
Time: 6:21
For Fun:
Barbell Carry
1 Lap around the track (320 meters) with 135 lbs. About 3/4 was with the bar overhead, and the other quarter was in the back squat position.
Back Squat - 285 x 1 (Had a lot left in the tank, but wanted to stay conservative)
WOD:
"Litvinov"
3 Rounds:
- 8 Front Squats, 135 lbs
- Run 320 meters
Time: 6:21
For Fun:
Barbell Carry
1 Lap around the track (320 meters) with 135 lbs. About 3/4 was with the bar overhead, and the other quarter was in the back squat position.
Wednesday, January 20, 2010
24 - Day 8!!!
I just wanted to say that the first 4 episodes of Season 8 of 24 have been amazing. If you haven't been watching...go download it now! You really don't want to get on Jack Bauer's bad side...trust me.
Saturday, January 16, 2010
15 January 2010 (am)
Feeling much better today.
Strength:
Deadlift - Set a new 5RM
275 x 5
315 x 3
325 x 5
Strength:
Deadlift - Set a new 5RM
275 x 5
315 x 3
325 x 5
Thursday, January 14, 2010
13 January 2010 (pm)
Feeling pretty beat up today. Ugh.
WOD:
3 Rounds for time:
- Swim 100m
- 20 Push-ups
- 20 DB Swings, 35 lbs
Time: 14:15
Thoughts:
1) I absolutely suck at swimming. I really need to shore this up in the next few months before I do the Lanikai Tri.
2) The DB was WAAAAY too light. I should've used the 2 pood KB; in fact, from now on, I think I'm only going to use the 2 pood.
3) Coming back to CrossFit after 6 months off is a horrible experience. :-(
WOD:
3 Rounds for time:
- Swim 100m
- 20 Push-ups
- 20 DB Swings, 35 lbs
Time: 14:15
Thoughts:
1) I absolutely suck at swimming. I really need to shore this up in the next few months before I do the Lanikai Tri.
2) The DB was WAAAAY too light. I should've used the 2 pood KB; in fact, from now on, I think I'm only going to use the 2 pood.
3) Coming back to CrossFit after 6 months off is a horrible experience. :-(
13 January 2010 (am)
Helped out with a Mock PRT.
Ran 1.5 miles in 12:40 to help with pacing.
About 30 minutes later, decided it would be fun (why, oh why?!) to try the 12-minute stationary bike version of the PRT. I went at about 80% (at least I was able to show SOME restraint!) and barely managed the equivalent of a Good Medium...why anyone would CHOOSE to do the bike is beyond me. It's friggin' hard!
Mark my words...before I leave NCTAMS, I'm going to get an Outstanding score on the bike...just to prove to myself that it can actually be done. :-)
Ran 1.5 miles in 12:40 to help with pacing.
About 30 minutes later, decided it would be fun (why, oh why?!) to try the 12-minute stationary bike version of the PRT. I went at about 80% (at least I was able to show SOME restraint!) and barely managed the equivalent of a Good Medium...why anyone would CHOOSE to do the bike is beyond me. It's friggin' hard!
Mark my words...before I leave NCTAMS, I'm going to get an Outstanding score on the bike...just to prove to myself that it can actually be done. :-)
Wednesday, January 13, 2010
12 January 2010
Strength:
Bench Press - 215 x 5
WOD:
AMRAP in 20 minutes:
- 5 Chest-to-Bar Pull-ups
- 10 Clapping Push-ups
- 15 Squat Jumps
Rounds: 10 + 5 C2Bs.
This WOD was a smoker!
Bench Press - 215 x 5
WOD:
AMRAP in 20 minutes:
- 5 Chest-to-Bar Pull-ups
- 10 Clapping Push-ups
- 15 Squat Jumps
Rounds: 10 + 5 C2Bs.
This WOD was a smoker!
Tuesday, January 12, 2010
11 January 2010 (pm)
Strength:
Back Squat - 245 x 5
WOD:
- 10 Power Snatches, 115 lbs
- 50 Double Unders
- 8 Power Snatches, 115 lbs
- 40 Double Unders
- 6 Power Snatches, 115 lbs
- 30 Double Unders
- 4 Power Snatches, 115 lbs
- 20 Double Unders
- 2 Power Snatches, 115 lbs
- 10 Double Unders
Time: 9:28
Back Squat - 245 x 5
WOD:
- 10 Power Snatches, 115 lbs
- 50 Double Unders
- 8 Power Snatches, 115 lbs
- 40 Double Unders
- 6 Power Snatches, 115 lbs
- 30 Double Unders
- 4 Power Snatches, 115 lbs
- 20 Double Unders
- 2 Power Snatches, 115 lbs
- 10 Double Unders
Time: 9:28
11 January 2010 (am)
Had to run an impromptu FEP session.
Tabatas
- Push-ups
- Sit-ups
- Squats
I didn't count the reps, just kept moving at a steady pace.
Tabatas
- Push-ups
- Sit-ups
- Squats
I didn't count the reps, just kept moving at a steady pace.
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