Played in the Godzilla bowl last night. Lost, hurt my foot, but kicked a little ass.
Today, from the crossfit site:
For time, 25 Walking Lunges, 20 Pull ups, (box jumps and double unders replaced with 500M row because of sore foot), 25 dips, 20 Knees to elbows, 30x 45 lb DB swings, 30 sit ups, 20x 30 kg hang squat cleans, 25 back extensions, 30x 20 kg thrusters, 3 x 20m bear crawl (subbed for rope climbs). 23:26. Youch.
Wednesday, August 29, 2012
Friday, August 24, 2012
Death by...
...100 cuts.
Today I set up 5 cones 5 yards apart. Starting in the middle: cut to 5 yards, back across the middle to 5 yards, across to 10 yards, across to 10 yards, back to middle, to 5, across to 5, across to 10 across to 10, back to middle. It takes 30 seconds. Rest 90 seconds. Repeat 10 times. Its fucking brutal.
Yesterday was a light day of power cleans. First with the barbell warm (65lbs) 10 x deadlifts, squats, hangs, presses, sumo's, OHS. Then 3 x 95/115/125/135/115. Easy and I kept good form. Did 5 knees to elbows in between. Finished with 20KG hip-ups (20 with both feet on the ground, 15 right, 15 left 20 both).
Today I set up 5 cones 5 yards apart. Starting in the middle: cut to 5 yards, back across the middle to 5 yards, across to 10 yards, across to 10 yards, back to middle, to 5, across to 5, across to 10 across to 10, back to middle. It takes 30 seconds. Rest 90 seconds. Repeat 10 times. Its fucking brutal.
Yesterday was a light day of power cleans. First with the barbell warm (65lbs) 10 x deadlifts, squats, hangs, presses, sumo's, OHS. Then 3 x 95/115/125/135/115. Easy and I kept good form. Did 5 knees to elbows in between. Finished with 20KG hip-ups (20 with both feet on the ground, 15 right, 15 left 20 both).
Wednesday, August 22, 2012
mountain time
press: 110x5,5,3
squats: 235x5,5,5
chins: 5,4,4 (use a stricter form like i think i'm supposed to)
curly curls: 70x8,6,8 (did the first set immediately following the chins so maybe that's why the second set fell off).
also, i think it was 5 years ago today that i wandered into the Cognos gym and started this oddyssey.
squats: 235x5,5,5
chins: 5,4,4 (use a stricter form like i think i'm supposed to)
curly curls: 70x8,6,8 (did the first set immediately following the chins so maybe that's why the second set fell off).
also, i think it was 5 years ago today that i wandered into the Cognos gym and started this oddyssey.
The mess
Every year after Nationals (10!) I feel quite the bio-mechanical mess. This year is not quite the exception, but close. With scabby knees and one of them quite sore on the inside I went out at lunch to burn off some work despair.
1600m- 6:06, rest 3 minutes
1200m- 4:45, rest 2 minutes
800m - 3:25, rest (a really short) 1 minute
400m - 1:25
1600m- 6:06, rest 3 minutes
1200m- 4:45, rest 2 minutes
800m - 3:25, rest (a really short) 1 minute
400m - 1:25
Monday, August 20, 2012
Post nationals
by some coincidence i was purging my old and superfluous and small clothes yesterday. as nationals marched on, i purged old team shirts (but i still have a box of swag - shhh).
today -
(I was still walking funny from my squats on Thursday so I did the deadlift instead today)
bench: 150x5 finding the base
cleans: 135x3,3,3,3,3
deadlift: 255x5
and some wrist curly things because I find stronger forearms really help with the DL, chins, and bench.
My wife isn't letting me do cardio because of my walking issues from Thursday.
today -
(I was still walking funny from my squats on Thursday so I did the deadlift instead today)
bench: 150x5 finding the base
cleans: 135x3,3,3,3,3
deadlift: 255x5
and some wrist curly things because I find stronger forearms really help with the DL, chins, and bench.
My wife isn't letting me do cardio because of my walking issues from Thursday.
Thursday, August 16, 2012
back in the saddle again
finding the base on squats & presses
squats: 235x5
press: 110x5
chins: 5,4,4
phone curls: 65x8,8,8
finisher: suitcase walks (1 handed farmer's walk?) 95 x3. 1:28, 1:03, 1:33. Walk 30m, switch hands, walk back. Hard with barbell. Off by the slightest and it starts pointing towards the floor. Rest period was equal to work but I might change that to 60s for simplicity's sake.
<some time later>
20 minute-ish jog.
squats: 235x5
press: 110x5
chins: 5,4,4
phone curls: 65x8,8,8
finisher: suitcase walks (1 handed farmer's walk?) 95 x3. 1:28, 1:03, 1:33. Walk 30m, switch hands, walk back. Hard with barbell. Off by the slightest and it starts pointing towards the floor. Rest period was equal to work but I might change that to 60s for simplicity's sake.
<some time later>
20 minute-ish jog.
Wednesday, August 8, 2012
Of late
Getting ready for Nationals.
G and I created a brutal conditioning workout: Death by 100 cuts. Five cones, 5 yards apart, start in the middle then cut to 5, 10, 15, 20, middle, 5,10,15, 20 middle. Rest 90 sec. Repeat 10x.
On the weekend I ran 5K on the hottest day of the century. 23:50. Lots of stops. Frisbee practice Sunday night.
Tuesday was a loner work workout: Run 1 mile (5:58) 50 squats, 50 push ups, 50 sit ups (by 10's) and then run 400M (1:11). Also pretty brutal.
Today with Scales we lived the goodlife: 150 thrusters with 30kg. Fug. Lightened the load to 20KG at 100; 17:05.
G and I created a brutal conditioning workout: Death by 100 cuts. Five cones, 5 yards apart, start in the middle then cut to 5, 10, 15, 20, middle, 5,10,15, 20 middle. Rest 90 sec. Repeat 10x.
On the weekend I ran 5K on the hottest day of the century. 23:50. Lots of stops. Frisbee practice Sunday night.
Tuesday was a loner work workout: Run 1 mile (5:58) 50 squats, 50 push ups, 50 sit ups (by 10's) and then run 400M (1:11). Also pretty brutal.
Today with Scales we lived the goodlife: 150 thrusters with 30kg. Fug. Lightened the load to 20KG at 100; 17:05.
Subscribe to:
Posts (Atom)
