Long slow run (30 min =5.1k) at 1 degree incline. HR was ~145. Aerobic capacity work! Geeze this was pretty easy. For record keeping the pace was 10.5kmh.
After this, did the Crossfit total: 1RM Squat (275 today), 1RM press (105), 1RM deadlift (315) =695 lbs.
Friday, February 28, 2014
Thursday, February 27, 2014
Liked it
Scaled the WOD today:
4 minutes clean and jerks @ 95lbs (scaled) =20
4 minutes row (71 calories)
4 minutes burpees (39) (and a half fuck)
= 130
Liked this!
After: presses, 5x 65, 5 x 85, 5x 85, 5x 95 (push pressed 2), 5 x 85.
Stretch.
TRX bar was free so I worked on the kipping pull up. I think I have it now. But my left shoulder says, "Hey!" and then clicks.
4 minutes clean and jerks @ 95lbs (scaled) =20
4 minutes row (71 calories)
4 minutes burpees (39) (and a half fuck)
= 130
Liked this!
After: presses, 5x 65, 5 x 85, 5x 85, 5x 95 (push pressed 2), 5 x 85.
Stretch.
TRX bar was free so I worked on the kipping pull up. I think I have it now. But my left shoulder says, "Hey!" and then clicks.
Tuesday, February 25, 2014
800m Training
Started today.
Intervals (anaerobic capacity): 10 x 40-45 seconds at 10.6 mph /1 degree with 3 minutes walking / jogging rest in between.
After, box jumps, 20 inches up x 10, 20 inches down-up x 10 x 2sets.
Intervals (anaerobic capacity): 10 x 40-45 seconds at 10.6 mph /1 degree with 3 minutes walking / jogging rest in between.
After, box jumps, 20 inches up x 10, 20 inches down-up x 10 x 2sets.
3 Days of B.L.I.S.S.
And back to what used to be work.
Warm up stuff, 1 mile run (7:30) then 35 strict push ups followed by a 5k row. Had to pause to run and get water on the row...21:35 in the end.
Short rest / stretch then 3 x 10reps press @65lbs.
Currently "sleeping".
Warm up stuff, 1 mile run (7:30) then 35 strict push ups followed by a 5k row. Had to pause to run and get water on the row...21:35 in the end.
Short rest / stretch then 3 x 10reps press @65lbs.
Currently "sleeping".
Another 3 days of "rest" upcoming
Warm up, bar warm up then a scaled WOD.
AMRAP in 7 minutes of 5 1:38/500m pulls on the rower, 3 deadlifts of 245 lbs. completed 5. Tough, takes a while to ramp up the rower. It was supposed to be 1:30/500m pulls but I just don't see how that is possible with the rower at 4.
After a little rest, 1 x 800m in 3:20, 2 x 400 m in 1:20.
AMRAP in 7 minutes of 5 1:38/500m pulls on the rower, 3 deadlifts of 245 lbs. completed 5. Tough, takes a while to ramp up the rower. It was supposed to be 1:30/500m pulls but I just don't see how that is possible with the rower at 4.
After a little rest, 1 x 800m in 3:20, 2 x 400 m in 1:20.
Wednesday, February 19, 2014
Long Weekend of Throttled Debauchery.
I am a little chubby.
Monday
Tuesday: Bar warm up, run warm up then 3 rounds of 155# front squat x 8 and 400 m run (10.2MPH@ 1degree). Short rest in between rounds. Then 3 rounds single legged 18 inch box jumps (8xl, 8xr) and 1 minute planks.
Wednesday: warm up then the Crossfit WOD, scaled.
AMRAP in 7 minutes of 5 30" box jumps and 3 135lb cleans. managed 6 exactly. Afterward I did 115 squat cleans x 10 to work on form. After this was 1 minute skipping + 15 push ups x 3 rounds in 6 minutes.
Tuesday: Bar warm up, run warm up then 3 rounds of 155# front squat x 8 and 400 m run (10.2MPH@ 1degree). Short rest in between rounds. Then 3 rounds single legged 18 inch box jumps (8xl, 8xr) and 1 minute planks.
Wednesday: warm up then the Crossfit WOD, scaled.
AMRAP in 7 minutes of 5 30" box jumps and 3 135lb cleans. managed 6 exactly. Afterward I did 115 squat cleans x 10 to work on form. After this was 1 minute skipping + 15 push ups x 3 rounds in 6 minutes.
Wednesday, February 12, 2014
Peanut Chicken!
On Tuesday night. During the day however, 3 rounds for time of 95 85 lb push press x15, 15 pull ups, 27 GHD sit ups. 19:22. Pull ups are the weak link. I hate them.
Today (unknown supper) 5 k, 22:00 at 1 degree. Shitty run, felt terrible. First in a while though. Gotta go back and work on the basics (fast miles etc.)
Today (unknown supper) 5 k, 22:00 at 1 degree. Shitty run, felt terrible. First in a while though. Gotta go back and work on the basics (fast miles etc.)
Monday, February 10, 2014
Shrimp Night
Awesome supper tonight. Shrimp + Brocoli + Rice = Love
3 rounds 95 lb power clean x 15 (these are very easy as singles)
15 burpees
27 GHD sit ups.
16:28. Pretty OK workout.
3 rounds 95 lb power clean x 15 (these are very easy as singles)
15 burpees
27 GHD sit ups.
16:28. Pretty OK workout.
Thursday, February 6, 2014
PR3
Warm up, then front squat, 5x 135, 3x 185, 1x 205, 1x 215, 1x 220 (PR).
Row, 1K, 3:47 (PR)
Dips, 24 in a row (PR in this decade).
Row, 1K, 3:47 (PR)
Dips, 24 in a row (PR in this decade).
Wednesday, February 5, 2014
PR2
Dry-walling break on Tuesday.
1RM deadlift today: 135x 5, 225x 3, 275x 1, 295x 1, 305x 1
1K row, 3:50
Pullups: 10, 7, 4
Bench press 5 x 135 two times (while waiting for the rower).
1RM deadlift today: 135x 5, 225x 3, 275x 1, 295x 1, 305x 1
1K row, 3:50
Pullups: 10, 7, 4
Bench press 5 x 135 two times (while waiting for the rower).
Monday, February 3, 2014
PR1
warm ups, stuff, 5 x 5 @ 115 bench press then:
1RM for squats (135 x 5, 225 x 3 275 x 1, 285 x 1)
time for 1K row, 3:48
dips, 22
1RM for squats (135 x 5, 225 x 3 275 x 1, 285 x 1)
time for 1K row, 3:48
dips, 22
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