Played a furious 1.5 hours of badminton with colleagues on Tuesday. Fun! You'd think the racket weighed 35 pounds my arm is so sore.
Wednesday I lifted 515 dollars out of my pocket...
Thursday, from the crossfit world: consecutively 1 min squats (49), 2 min double unders (38), 3 minutes push ups (45), 4 minutes back extensions (75), 5 minutes pull ups (couldn't do them because of BADminton, ran 400m fast instead).
Presses, 45 x 20/15/10/5
Today, warm up, then squats: 135x 5 to get ready, then 205x 5, 225x 5, 245x 5, 255x 5, 225x 5. Then 155 x 20. Skipping: 1 minute + 1 minute rest x 4. Dips, 12 slow in a row.
Friday, January 31, 2014
Monday, January 27, 2014
Suffered a little
All those snatches and rows a while back... pinched something nasty between my shoulder blades and couldn't breathe when laying down for a week and a half. Serious sleep deprivation.
Anyway, that is hopefully done with.
Last Thursday I went pain free to the gym to try 4 rounds of 20x 45lb DB swing, 20x 20 inch reverse box jumps (down-up, down-up...), 20 walking lunges, 20 sit ups. The time was 12:48. Sat in the sauna after to try to burn out a cold.
Today, still with cold/cough/ phlegm from hades, barbell warm up, 800 m sprint then a WAY SCALED crossfit of 4 rounds 15 back extensions, 15 GHD sit ups, 5 thrusters @ 95 lbs, 5 clean and jerks @ 95 lbs. Time was 16:54. That was tiring. Finishers: 5 x 95LB strict press, 20 x 45 press, 3x 1 minute with 30 sec. rest in between skipping.
Anyway, that is hopefully done with.
Last Thursday I went pain free to the gym to try 4 rounds of 20x 45lb DB swing, 20x 20 inch reverse box jumps (down-up, down-up...), 20 walking lunges, 20 sit ups. The time was 12:48. Sat in the sauna after to try to burn out a cold.
Today, still with cold/cough/ phlegm from hades, barbell warm up, 800 m sprint then a WAY SCALED crossfit of 4 rounds 15 back extensions, 15 GHD sit ups, 5 thrusters @ 95 lbs, 5 clean and jerks @ 95 lbs. Time was 16:54. That was tiring. Finishers: 5 x 95LB strict press, 20 x 45 press, 3x 1 minute with 30 sec. rest in between skipping.
Friday, January 10, 2014
Wednesday, January 8, 2014
Looked Pretty Stupid
With 5lb plates on the bar at the squat rack. A fellow gym guy giggled at me and told me to watch my form. I grunted back, "its the volume".
Scaled the WOD from the mainsite:
For time:
95 pound Back squat, 35 reps
50 Sit-ups
75 pound Back squat, 35 reps
50 Back extensions
55 pound Back squat, 35 reps
25 GHD Sit-ups + 25 Sit-ups
12:05. Happy with that.
Scaled the WOD from the mainsite:
For time:
95 pound Back squat, 35 reps
50 Sit-ups
75 pound Back squat, 35 reps
50 Back extensions
55 pound Back squat, 35 reps
25 GHD Sit-ups + 25 Sit-ups
12:05. Happy with that.
Tuesday, January 7, 2014
Snatch Master
That's what she said. Actually I sucked at them. But I did them:
9x 75lb snatch, 2k row
15x 75lb snatch, 1k row
21x 75lb snatch, 500m row.
31:15 includes walks to/from the rower. Rows were 8:04, 4:08, 1:59. The snatches were...technical.
9x 75lb snatch, 2k row
15x 75lb snatch, 1k row
21x 75lb snatch, 500m row.
31:15 includes walks to/from the rower. Rows were 8:04, 4:08, 1:59. The snatches were...technical.
Monday, January 6, 2014
2014
The year I become a ghost, at work at least.
Hard Cindy: AMRAP in 20 min of
5 Weighted pull-ups, 25 pounds
10 Push-ups with feet on 24" box
15 Squats holding a 45 pound plate
6 rounds + 4 pull ups.
Hard Cindy: AMRAP in 20 min of
5 Weighted pull-ups, 25 pounds
10 Push-ups with feet on 24" box
15 Squats holding a 45 pound plate
6 rounds + 4 pull ups.
Subscribe to:
Posts (Atom)
