May 29, 2009

A handful of us got together and gave it hell.

Yesterday "J" kicked everybodies butts.

After warm ups we started with the 4x4 conditioning test -- run the width of the tennis court 2x, 16 burpees, 16 lunge walks, 16 pushups, 4 sets no rest. Then we did 5x5s using barbells from the weight room: 5 dead lifts, 5 bent rows, 5 cleans, 5 push press, 10 lunge walks, 2 sets -- rest only while the other guy has the weights. Then "J" set out 5 cones and we had to get the barball to the overhead position (any form, technique) and then walk to the next cone, set it down, pick it back up overhead, walk to the next cone, repeat. Then we did a "dead lift suicide" -- dead lift 5x, walk with the bar to the next cone, set the bar down, run to the end line and then back to the bar, etc. (stopping at each cone), finish with a full court "sprint", 2 sets. The Big Finish was the "team plank" shuttle run/relay race -- lowplank, right plank, left plank, low plank. Collapse.

I of course missed it and so was feeling spunky. So invited everybody to play with me today.

Typical warm up

We ran the indoor track as the trigger event.
Over head squats 89#
Kettle bell swing
farmers walk with kettle bells
sledgehammer
tornado ball slams
box jumps

3/4s of a Tabata cycle

push ups/v-ups
squats/lunges
jump and stick/1 legged hop

May 27, 2009

Linda's little sister.

Dead lift, 275#, 8, 6, 4, 2
Hang Squat Cleans, 135#, 8, 6, 4, 2
Bench Press, 185#, 8, 6, 4, 2

10 minutes

Core

Farmer's Walk, 100#, 90#, 80#
4 Way Neck Machine, 150#, 3x20
Cable Crunches, 150#, 3x36
Cable Push Pull, 60#, 3x24
Hyper-extensions, 3x15

Reverse Wrist Rollers, 3x10#
Forearm curls30#, 3x10

Bleachers 2x

Good Tutorials on doing Cleans

Catch up

Damn, I don't know where the last 2 weeks went. I was able to get regular workouts in, but, just about nothing else was normal. Rather like juggling running chain saws while doing a luge run.

Hopefully, things will settle down now for a while. And I can catch up on blogging a bit.

May 13, 2009

Warm Up

1 mile on the elliptical thing.

Work Out

"From Floor to Over head anyhow"

30 reps as fast as possible, 6 minutes for me -- I had to use a wall clock and so I'm not sure of the exact time. The CrossFitters call this "Grace" and it is described as "Clean and Jerk". But, when you read the forums they clarify that it is really floor to over head anyhow. So, I thought I'd try it their way first. So, I did power cleans and push jerks. I'm not all that impressed with this. Sure, I've got room to improve, but, ... I'm not really motivated to do so. I think 3x10, Hang Squat Cleans and Split Jerk, super setted with something like Bent over Rows is more interesting.

Core

Farmers Walk, 100, 90, 80
Cable Crunches, 36, 30, 30
Cable Push Pull, 20, 20, 20
Hyper-extensions, 15, 20, 20

May 12, 2009

Ran a sorry 5k. This time against the hills. I keep telling myself I'm doing better each time.

May 11, 2009

Work out group about a dozen.

Standard warm up and mobility.

Jump Monday.

6 rounds

vertical jump and squat, 20 seconds,
clock face lunges, 40 seconds
run 3 courts, and walk back
rest a bit

4-5 rounds

broad jump, 20 seconds
active rest, high, plank, or 10 pushups
30 seconds of rest
rocket girls, 40 seconds

3 rounds
Supine hip march, 20 seconds
1 leg squat and touch, 10 seconds each side
metabolic jumble, push ups, burpees, air squats, mountain climbers, etc. I think it wen 75 seconds, 60 seconds, 45 seconds

May 8, 2009

Beautiful day and so I went for a pathetic slog. I was lapped twice by another runner. I either look laughable or pathetic I'm sure. But what the hell. After yesterday and Wednesday I'm allowed to limp around the 5k loop.

Yeah! it is the weekend.

May 7, 2009

Work Out group easily a dozen.

Warm up and Mobility

Standard fare.

Pre-Work

2-3-4, Push up, Inch worms, lunges for 5 minutes

Work out

8 exercise barbell circuit,

Dead lift
RDL
Bent over Row
High Pull
Power clean
front squat
push press
front lunge
front lunge

as many rounds as you can in 15 minutes. At the end I was just doing Power Cleans and Split Jerks in order to be doing something. One thing that would really help this work out is a 1 minute timer that beeps. You could measure your rest, or conversely, pace your work.

Bleachers

Bear crawls, front and lateral, bunny hops, blast offs, push ups

"K's" miserable ab circuit

I'm feeling pretty baked after yesterday and today.

May 6 2009

Warm up

3-4 minutes on the treadmill, some push ups some OHS

Work out

3 Bars of Death

Dead lift 1.5x body weight, #275
Bench Press, body weight, 185#
Hang Clean Squats, .75x body weight, 135#

descending pyramid, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

"S" and I hit it as hard as we could. Compared to the folks at CFCM I guess we suck. I had to use straps to get the dead lift, otherwise, I would have been down to singles and it would have taken even longer. We did full hang Clean Squats, rather than Power Cleans, but I can't imagine how that adds so much time. It took us 40 minutes. I just don't get how they do it in 25 minutes. It isn't like we sat around between sets. Sets 8, 7, 6 are the toughest, and we did gasp for a little while between exercises, but, if it was as much as 2 minutes I'd be surprised. I guess I just have to take my hat of to those folks.

May 5 2009

Ran the 3.2 mile loop in 40 minutes, still pathetic, but, not as pathetic.

Core, 3 rounds

4 Way neck machine, 4x5, 150#
Standing Cable Crunches, 36x150#
Cable Push Pull, 12x60#
Hyper-extensions, 15

May 4 2009

Workout group about a dozen people.

Medi-ball warm up.

Pass and catch with rotation
pass with rotation static catch
lateral toss with rotation
ball slams
shot puts

Mobility standard fair, lunges, and twists, etc.

Weight Room

Super set Thrusters/Bent over Rows, 5x5, 135# rest 45 seconds between sets
Super set RDL/Drop lunges, 4x10, 30 seconds of rest between sets

20 Contra-lateral v-ups
20 push ups

back out side

ball plank 20 second hold, leg raises 6" to 90 degrees, 20 seconds, bicycle crunches 20 seconds
rest 30 seconds, for 3 rounds

egg toss the medi ball and jog to retrieve it length of the football field and back, and down and back

May 3, 2009

Ran the 3.2 mile loop non-stop today. Not fast mind you, but, I did the whole thing. YEAH for me. Next goal is to do it at a respectable speed. I suppose the goal after that is to run it the other direction so the hills are against me, but, that is a ways off.

May 1, 2009

Crappy overcast and rain so I ran on the treadmill. Basically, just another suck fest. Although I'm not proud of it I guess it is good to find the hole and start to fix it. Heart pounding sucking for air. I tried for 3 miles, started at 6 mph for the first mile, down to 5.5 for the second, and 5 for the third. Didn't make it all the way through the 3rd.

I guess I'll just have to try again.