squats: 265 x5, 5, 5.
bench: 154 x5, 5, 5.
metcon -
10 95# thrusters/10 tgu's (5/side, 15#)/10 pushups x3 rounds.
16:33. (round 1=2.53; round 2=6.23; round 3=7:17)
Friday, April 9, 2010
Implicit core workout
As soon as I mentioned Turkish get-ups in a comment, I had to do them. And it turns out that burpees still win the "suck" prize. TGU's are way more fun. "Fun" being relative, of course.
Anyway. I did the heaviest squats ever in my life today! Plus some other stuff:
Squats: 115 x 7; 125 x 5, 5, 5 (Ready for the big plates!)
Chin-ups: 7 or 8 singletons (Time to try multiples, I think)
5 rounds:
10 Turkish get-ups (5/arm, 10 lb db)
12 box jumps (6 risers under the step - 16"?)
Pace run: 1 min at 6, 6.5, 7, 7.5, 8, 8.5, 6.5 mph (Hoped to get up to 9 mph, but ran out of steam.)
On vacation in NS next week, so I'm planning runs and BW tabatas (if Baba is willing to pitch in for childcare!)
Anyway. I did the heaviest squats ever in my life today! Plus some other stuff:
Squats: 115 x 7; 125 x 5, 5, 5 (Ready for the big plates!)
Chin-ups: 7 or 8 singletons (Time to try multiples, I think)
5 rounds:
10 Turkish get-ups (5/arm, 10 lb db)
12 box jumps (6 risers under the step - 16"?)
Pace run: 1 min at 6, 6.5, 7, 7.5, 8, 8.5, 6.5 mph (Hoped to get up to 9 mph, but ran out of steam.)
On vacation in NS next week, so I'm planning runs and BW tabatas (if Baba is willing to pitch in for childcare!)
lathered in spf 50 & no place to go
I got stood up today. By the time I cared to do anything about it, I felt more like a dip in the pool than a run on the treadmill. So, from the Crossfit Endurance WOD (minus the anaerobic Endurance & Strength WOD - common' it was supposed to be an *easy* cardio day).
1 Minute Ladder - All out effort
1 min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, you get the idea, and then back up until you end up back at 50 sec off, 1 min on.
I was consistent at 5ometres a round. Hard in a 10 metre pool but who am I to complain, it's +30 daily and I have a pool. And a bar. But those are different chinups.
1 Minute Ladder - All out effort
1 min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, you get the idea, and then back up until you end up back at 50 sec off, 1 min on.
I was consistent at 5ometres a round. Hard in a 10 metre pool but who am I to complain, it's +30 daily and I have a pool. And a bar. But those are different chinups.
Thursday, April 8, 2010
I Was Moist-ish At the End
Of the row, skip, burp WOD from crossfit yesterday.
Did everything as prescribed. Rowed a 1:42 500m, which I think is a PR. Did the double unders 20 at a time (7 minutes) and the Burpees 5 at a time. These suck.
Total time was 16:42. I was ~happy~, but that's about twice as long as the crossfit super people do it in. If there ever is an alien invasion or a maniacal mastermind bent on global domination plaguing our poor planet, those fuckers better step to bat for the rest of us poor twerps.
And Josey, if only we all had a bar at our disposal...
Did everything as prescribed. Rowed a 1:42 500m, which I think is a PR. Did the double unders 20 at a time (7 minutes) and the Burpees 5 at a time. These suck.
Total time was 16:42. I was ~happy~, but that's about twice as long as the crossfit super people do it in. If there ever is an alien invasion or a maniacal mastermind bent on global domination plaguing our poor planet, those fuckers better step to bat for the rest of us poor twerps.
And Josey, if only we all had a bar at our disposal...
Excuse me
I burpeed.
Ha. Ha ha ha.
Oh be quiet. I spent my days with a semi-verbal being who thinks it's hilarious when I make animal sounds.
When Josey posted about burpees, I thought "Hmm." Or rather "Hmm!" And then the very next day, I checked out the WOD and there they were!
Plans for the gym fell through, so I had to wait until naptime to do this one. In lieu of the 150 double-unders, I did 75 tuck jumps plus regular skipping for the amount of time it took to do the 75 (4:15 min, it turned out).
So:
Row 500 m (2:04)
75 tuck jumps
4:15 min skipping
50 burpees
= 17:45
Man, I SUCK at burpees. Even going slow enough to attempt an adherence to proper form results in only a vague resemblance to the real thing. They were hard though, and I guess that's what counts. I did them pretty much 5 at a time, and the push-up part from the knees. Though next time I'd try regular push-ups for as long as possible.
I'm also very out of practice in the skipping department. But it's good therapy for certain muscles that are still recovering from that little incident we occasionally refer to as "childbirth".
Ha. Ha ha ha.
Oh be quiet. I spent my days with a semi-verbal being who thinks it's hilarious when I make animal sounds.
When Josey posted about burpees, I thought "Hmm." Or rather "Hmm!" And then the very next day, I checked out the WOD and there they were!
Plans for the gym fell through, so I had to wait until naptime to do this one. In lieu of the 150 double-unders, I did 75 tuck jumps plus regular skipping for the amount of time it took to do the 75 (4:15 min, it turned out).
So:
Row 500 m (2:04)
75 tuck jumps
4:15 min skipping
50 burpees
= 17:45
Man, I SUCK at burpees. Even going slow enough to attempt an adherence to proper form results in only a vague resemblance to the real thing. They were hard though, and I guess that's what counts. I did them pretty much 5 at a time, and the push-up part from the knees. Though next time I'd try regular push-ups for as long as possible.
I'm also very out of practice in the skipping department. But it's good therapy for certain muscles that are still recovering from that little incident we occasionally refer to as "childbirth".
more strength
chest: 13.5 x5, 18 x5, 18 x5, 22.5 x5, 27 x3, 31.5 x3,3,3,
single shoulder: 2.5 x5, 5 x5, 7.5 x 5, 10 x 2, 7.5 x5,5,5 with a finisher later of 5 x20
lats: 13.5 x5, 13.5 x5, 18 x5, 22.5 x3,3,3
(I'm gripping these wide, I am thinking of going to a shoulder grip as I can pull more weight and it is closer to a pull up, which ultimately will be my goal when I have a bar at my disposal, of course)
squats: BW x10, 5 x10, 10 x8,8,8 (these are feeling wonky still - holding the dumbell like a goblet - will stay at this weight and up the reps until I feel confident in my form)
warm up and cool down runs. Both shortened because (yes, you guessed it) the machine went dead. somebody better do something about the reliability of the power system around here.
single shoulder: 2.5 x5, 5 x5, 7.5 x 5, 10 x 2, 7.5 x5,5,5 with a finisher later of 5 x20
lats: 13.5 x5, 13.5 x5, 18 x5, 22.5 x3,3,3
(I'm gripping these wide, I am thinking of going to a shoulder grip as I can pull more weight and it is closer to a pull up, which ultimately will be my goal when I have a bar at my disposal, of course)
squats: BW x10, 5 x10, 10 x8,8,8 (these are feeling wonky still - holding the dumbell like a goblet - will stay at this weight and up the reps until I feel confident in my form)
warm up and cool down runs. Both shortened because (yes, you guessed it) the machine went dead. somebody better do something about the reliability of the power system around here.
Wednesday, April 7, 2010
nicole
i did nicole tonight but i don't like her.
400m run/max rep pull-ups As Many Rounds As Possible (AMRAP) in 20 minutes.
but first i worked on the cleans:
95x5, 115x5, 125x5, 130x5. next time add another set at 132.
nicole.
6 rounds. total of 18 pull-ups. 3 per round. i thought i could do more but somehow my third kip always killed the momentum.
my speeds were 10, 10, 9, 9, 8, 8 mph on the dreadmill.
400m run/max rep pull-ups As Many Rounds As Possible (AMRAP) in 20 minutes.
but first i worked on the cleans:
95x5, 115x5, 125x5, 130x5. next time add another set at 132.
nicole.
6 rounds. total of 18 pull-ups. 3 per round. i thought i could do more but somehow my third kip always killed the momentum.
my speeds were 10, 10, 9, 9, 8, 8 mph on the dreadmill.
Overhead Sq-Whats?
My new addiction. Effing hard.
5 x 5 x 5 x 5 x 5 Overhead squats as Rx'd on crossfit yesterday.
65, 85, 95, 105, 85. Did 20 BW squats in between each set.
5 x 5 x 5 x 5 x 5 Overhead squats as Rx'd on crossfit yesterday.
65, 85, 95, 105, 85. Did 20 BW squats in between each set.
Tuesday, April 6, 2010
abbreviated
couldn't do my metcon because had to meet the university mates.
but i did:
squats: 255 x5, x5, x5
bench: 151 x5, x5, x5 i had a spotter which is cool because there is a lot less stress. the view is hell though.
dips - 4, 2, 1. meh.
but i did:
squats: 255 x5, x5, x5
bench: 151 x5, x5, x5 i had a spotter which is cool because there is a lot less stress. the view is hell though.
dips - 4, 2, 1. meh.
not your primary school burpees
I was feeling a little agitated all morning. Not sure if it was due to the extra cup of extra strong coffee, being couped up in the hotel compound or the utter anticipation *dread* of today's (Daddy-O inspired) WOD.
10 burpees, 800m run x 5 - 36 mins give or take*
*I turned off the watch at one point to find something for my knees during the pushup part of the burpees, as the mini towel wan't cutting it on the tiled floor. The burpees were HELL. I concentrated on form rather than time (those darn cross fit demo's) and I still had trouble making it look good. I vow to work on getting these down, and through 10 without stopping to regain my momentum.
On another note - Happy Birthday to Mini Mac! And 'birth'day anniversary to mom. I say mini mac, although I snuck a peak as ms hedda's other blog and he seems to be a full on combo. Lucky little man.
10 burpees, 800m run x 5 - 36 mins give or take*
*I turned off the watch at one point to find something for my knees during the pushup part of the burpees, as the mini towel wan't cutting it on the tiled floor. The burpees were HELL. I concentrated on form rather than time (those darn cross fit demo's) and I still had trouble making it look good. I vow to work on getting these down, and through 10 without stopping to regain my momentum.
On another note - Happy Birthday to Mini Mac! And 'birth'day anniversary to mom. I say mini mac, although I snuck a peak as ms hedda's other blog and he seems to be a full on combo. Lucky little man.
Monday, April 5, 2010
Good Friday
Gone bad.
A weekend of crossfits with swe(a)etie.
Tabata something else on Saturday. Total reps; a shitty 315 by CF standards, but I was strict on the time, with no perceptible rests between tabatas. Go, go, go!
On Sunday a pretty awesome running workout that Ms Hedda posted. I think the sub-6 mile is not far off.
Today was another crossfit; 10, 1; 9,2; 8,3... 1,10 reps of db clean and jerk and weighted pull ups for time. I used 30lb db's for the clean 'n jerks, which was easy to be honest and I should have used 45's, and a 25lb db (held between my feet) for the weighted pull up. These were not easy, but I did straight sets up to 6, then 3,3,1 and all by 2's after that. Time was a pretty shitty 23:06. The pull ups killed me. I was weak, so as punishment I did 5 x 20 sit-ups with an 8lb ball under my chin.
Nice to see your posts Joseyposey!
A weekend of crossfits with swe(a)etie.
Tabata something else on Saturday. Total reps; a shitty 315 by CF standards, but I was strict on the time, with no perceptible rests between tabatas. Go, go, go!
On Sunday a pretty awesome running workout that Ms Hedda posted. I think the sub-6 mile is not far off.
Today was another crossfit; 10, 1; 9,2; 8,3... 1,10 reps of db clean and jerk and weighted pull ups for time. I used 30lb db's for the clean 'n jerks, which was easy to be honest and I should have used 45's, and a 25lb db (held between my feet) for the weighted pull up. These were not easy, but I did straight sets up to 6, then 3,3,1 and all by 2's after that. Time was a pretty shitty 23:06. The pull ups killed me. I was weak, so as punishment I did 5 x 20 sit-ups with an 8lb ball under my chin.
Nice to see your posts Joseyposey!
finding my groove
5k - 33 mins flat.
Had wanted to go to 6k, but the machine went dead. After some nice long stretches and a dip in the pool, my frustration evaporated away.
Had wanted to go to 6k, but the machine went dead. After some nice long stretches and a dip in the pool, my frustration evaporated away.
Easter crossfit run
We do like the run-based crossfit workouts because we can not only run them as prescribed, but also because our results are not far off what real crossfitters are posting (in fact we often find ourselves mid-pack0. Makes us feel like we're not as wimpy as our press numbers show. :-)
So, on Easter Sunday, Overunder and I took turns running this:
1600 m, rest 3 min
1200 m, rest 2 min
800 m, rest 1 min
400 m
We mapped the routes and came up with the following results:
Overunder:
6:26
5:19
3:17
1:37
Total = 22:37 (including rests)
Hedda
6:59 (I did NOT fudge that to come in under the wire!)
5:46
3:29
1:47
Total = 24:01
Then we had cocktails.
So, on Easter Sunday, Overunder and I took turns running this:
1600 m, rest 3 min
1200 m, rest 2 min
800 m, rest 1 min
400 m
We mapped the routes and came up with the following results:
Overunder:
6:26
5:19
3:17
1:37
Total = 22:37 (including rests)
Hedda
6:59 (I did NOT fudge that to come in under the wire!)
5:46
3:29
1:47
Total = 24:01
Then we had cocktails.
Sunday, April 4, 2010
Working for Strength
warm up: 2km (14:40)
one arm shoulder press: 5k x10, 7.5k x10, 10. finishers 5k x 20 to help get the weight up faster
chest: 18k x10, 22.5k x10, 10, 27.5k x 5 (much grunting)
lat pulldowns: 13.5k x10, 18k x10, 10, 22.5k x 5
max squats: 40k (20 in each hand) x 3 - I felt like I might really hurt myself if I kept going. Will have to revert to seated leg press until I am strong enough to carry these weights. Or one leg at a time?
In between (long rests) I did 20 crunches, 10 second holds, 15 finishers x 6
cool down: 11km bike (20 mins)
Happy Easter all! Enjoy your yummy meals with the families! Yesterday, I found some green curry paste, tofu and some decent fresh veggies (to be steamed to be safe) and a bottle of South African Chardonnay! Dining will not be the problem I had anticipated :) and with skype, the fam will be in my living room for dessert.
one arm shoulder press: 5k x10, 7.5k x10, 10. finishers 5k x 20 to help get the weight up faster
chest: 18k x10, 22.5k x10, 10, 27.5k x 5 (much grunting)
lat pulldowns: 13.5k x10, 18k x10, 10, 22.5k x 5
max squats: 40k (20 in each hand) x 3 - I felt like I might really hurt myself if I kept going. Will have to revert to seated leg press until I am strong enough to carry these weights. Or one leg at a time?
In between (long rests) I did 20 crunches, 10 second holds, 15 finishers x 6
cool down: 11km bike (20 mins)
Happy Easter all! Enjoy your yummy meals with the families! Yesterday, I found some green curry paste, tofu and some decent fresh veggies (to be steamed to be safe) and a bottle of South African Chardonnay! Dining will not be the problem I had anticipated :) and with skype, the fam will be in my living room for dessert.
Saturday, April 3, 2010
Spirit of Tabata
Based on Tabata Something Else (back-to-back tabatas of pull-ups, push-ups, sit-ups and squats with no break in between), with multiple cheats.
My version:
Pull-ups = on the machine with 75 lb offset (7, 7, 6, 6, 5, 6, 5, 4) = 46
Push-ups = from the knees (16, 13, 11, 8, 8, 7, 6, 6) = 73
Sit-ups = feet hooked (is that cheating?) (11, 10, 9, 10, 9, 11, 11, 10) = 80
Squat = no cheating! (19, 17, 17, 15, 15, 16, 15, 16) = 130
Total reps - 329
I also took little 30 second or so breaks between each tabata. Still, ouch.
Overunder just finished this same workout, but without the cheating... I must go pick him up of the floor. (Kidding! He looks remarkably well for having just tasted the fire of hell!)
My version:
Pull-ups = on the machine with 75 lb offset (7, 7, 6, 6, 5, 6, 5, 4) = 46
Push-ups = from the knees (16, 13, 11, 8, 8, 7, 6, 6) = 73
Sit-ups = feet hooked (is that cheating?) (11, 10, 9, 10, 9, 11, 11, 10) = 80
Squat = no cheating! (19, 17, 17, 15, 15, 16, 15, 16) = 130
Total reps - 329
I also took little 30 second or so breaks between each tabata. Still, ouch.
Overunder just finished this same workout, but without the cheating... I must go pick him up of the floor. (Kidding! He looks remarkably well for having just tasted the fire of hell!)
Friday, April 2, 2010
karibu sana
welcome.
to a temporary home. back to the workouts. and also, time for an introduction to new workouts.
The first thing I did the morning after my arrival (actually second, I unpacked first - so unlike me) was check out the gym. I knew full well that I needed to find myself a routine, and fast, and the only sure bet of accomplishing this was to start working out again. So, with the help of Daddy-O, we have done our best to build a strength training program utilizing the minimal equipment available (no bars, no bench, single dumbells of limited weight, and a trojan power station 600 - likely how greek warriors were trained). Lucky for me, this crossfit thing you are all so enamoured with doesn't require much more than good old fashion hard work and will.
Here's how my first week shaped up (please forgive the method of record, I will get the hang of it)
Saturday
3 rounds: 10 min run, 20 pushups (knees), 20 sit ups
Sunday
3 rounds: Leg press: 18kg x12, 20 pushups (knees), 30 sit ups
a random grouping. none of the cardio machines were working, as we were experiencing a power outage. Hard to be annoyed, it's why I'm here I suppose.
Monday
100 squats, 50 pushups, 150 situps for time
13:48 (looked something like 25,13,40 x 4)
followed by a 12:36 mile. This is sad. Even just back at it. But I know it will soon improve.
Tuesday
5km run. 37:38
Wednesday
2km easy warm up
chest press 27kg x 5,5,5
Shoulder press (individual arms - no bar) 7.5kg x 5,5,5 This was very wonky, as I used a 5 and a 2.5 held in one hand as the 10 was just too much for my left shoulder to do. Will work on longer reps will the lighter weight and get this up fast.
Lat pull downs: 18kg x 5,5,5
the weights on the machine go up by 4.5kg at a time. Think I will work longer reps.
2km easy cool down
Thursday
20 min easy run, feeling wonky from breakfast (food is touch and go still) so jumped in the pool and did rounds, 1 minutes egg beater followed by ten laps x 3.
Friday
400m run & max rep pushups AMRAP in twenty minutes
22, 15, 15, 13, 10 all on knees. (I remember when I could do over 30 from my toes, but that was another time. A time when I was being chased by ms hedda on the fields - now there's motivation for ya.) Got one last 400 in just under the clock. A BIG thank you to dj champion and his g-strings setting for the pace.
Tomorrow. Rest. And explore.
to a temporary home. back to the workouts. and also, time for an introduction to new workouts.
The first thing I did the morning after my arrival (actually second, I unpacked first - so unlike me) was check out the gym. I knew full well that I needed to find myself a routine, and fast, and the only sure bet of accomplishing this was to start working out again. So, with the help of Daddy-O, we have done our best to build a strength training program utilizing the minimal equipment available (no bars, no bench, single dumbells of limited weight, and a trojan power station 600 - likely how greek warriors were trained). Lucky for me, this crossfit thing you are all so enamoured with doesn't require much more than good old fashion hard work and will.
Here's how my first week shaped up (please forgive the method of record, I will get the hang of it)
Saturday
3 rounds: 10 min run, 20 pushups (knees), 20 sit ups
Sunday
3 rounds: Leg press: 18kg x12, 20 pushups (knees), 30 sit ups
a random grouping. none of the cardio machines were working, as we were experiencing a power outage. Hard to be annoyed, it's why I'm here I suppose.
Monday
100 squats, 50 pushups, 150 situps for time
13:48 (looked something like 25,13,40 x 4)
followed by a 12:36 mile. This is sad. Even just back at it. But I know it will soon improve.
Tuesday
5km run. 37:38
Wednesday
2km easy warm up
chest press 27kg x 5,5,5
Shoulder press (individual arms - no bar) 7.5kg x 5,5,5 This was very wonky, as I used a 5 and a 2.5 held in one hand as the 10 was just too much for my left shoulder to do. Will work on longer reps will the lighter weight and get this up fast.
Lat pull downs: 18kg x 5,5,5
the weights on the machine go up by 4.5kg at a time. Think I will work longer reps.
2km easy cool down
Thursday
20 min easy run, feeling wonky from breakfast (food is touch and go still) so jumped in the pool and did rounds, 1 minutes egg beater followed by ten laps x 3.
Friday
400m run & max rep pushups AMRAP in twenty minutes
22, 15, 15, 13, 10 all on knees. (I remember when I could do over 30 from my toes, but that was another time. A time when I was being chased by ms hedda on the fields - now there's motivation for ya.) Got one last 400 in just under the clock. A BIG thank you to dj champion and his g-strings setting for the pace.
Tomorrow. Rest. And explore.
1/2 a murph
squats: 245x5, x5, x5. someone suggested i use a belt - wow, what a difference. i used it in the third set and my issues of rolling forward on to my toes went away. mostly.
bench: 148 x5, x5, x5.
1/2 murph
(run a 1/2 mile, 50 pullups, 100 pushups, 150 squats, run a 1/2 mile)
ran a 1/4 mile because i'm bad at math (9mph)
50 pullups/126 pushups/189 squats (started with sets of 3/6/9, dropped to 2/6/9 after 7 rounds, maintained that 'til the end - 21 rounds + 1 last pull up) (i arbitrarily chose to start a new round when my heart rate dipped to 155 again)
ran 3/4 of a mile to make up for my start (6mph)
48:45/165bpm
bench: 148 x5, x5, x5.
1/2 murph
(run a 1/2 mile, 50 pullups, 100 pushups, 150 squats, run a 1/2 mile)
ran a 1/4 mile because i'm bad at math (9mph)
50 pullups/126 pushups/189 squats (started with sets of 3/6/9, dropped to 2/6/9 after 7 rounds, maintained that 'til the end - 21 rounds + 1 last pull up) (i arbitrarily chose to start a new round when my heart rate dipped to 155 again)
ran 3/4 of a mile to make up for my start (6mph)
48:45/165bpm
Thursday, April 1, 2010
Smelling the roses
It was suggested that I run a series of 800m, but the weather was so nice and I had a whole hour to myself, so I wanted to maximize the enjoyment factor and just relax.
So I ran for 45 minutes and covered 7.5 km.
It was nice.
So I ran for 45 minutes and covered 7.5 km.
It was nice.
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