I just don't know what the real story is today. Is it the guy who marched across the gym after my first set of big-plate squats to tell me "Tu es tres fort. Bravo!" ? Or adding a whole extra chin-up to EACH of my three sets? Or the fact that I can suddenly do dips? (Inspired by Josey, I decided to attempt unassisted dips for the first time. Josey should've come along sooner!)
I'll tell it as it happened, and let you decide. ;-)
Squats - 135 x 5, 5, 4 (wearing runners: very squishy and unstable! Chucks are official gym equipment now); 95 x 10, 45 x 20
Chins - 3, 3, 3
Presses - 62 x 2, 2, 1 +2 push press
Box jumps - 16", 5 sets of 10
Dips - 2, 2, 2, 2, 2, 1; with 45 lb offset - 3, 2
Hip raises (shoulders on bench) - 25 lb x 12, 12, 12
Incline sit-ups - 15, 15
Side planks - 40 count per side
And I still had time for a shower before picking up Tim. Who wanted to stay and play.
Friday, June 4, 2010
Tuesday, June 1, 2010
Easy Day
An easy day after a hard day is not as easy.
Some warm up jogs, A's B's etc, active warm up. 40 walking lunges (to measure the race course) = 53 yards.
5 sets of 2 runs at 2/3rds speed + 20 push ups and 20 reverse planks / + back and front bananas(?) / + squat and lunge complex, 3 times through each / + tower of power, 2 sets of 5 each, + 5 minute squat tabata (we pulled off 17's, 18's 19's and 20 per interval. Awesome.
2 runs to shake out the legs, 60%.
2 foot races. 50 yards. G won both by a step or two.
Some warm up jogs, A's B's etc, active warm up. 40 walking lunges (to measure the race course) = 53 yards.
5 sets of 2 runs at 2/3rds speed + 20 push ups and 20 reverse planks / + back and front bananas(?) / + squat and lunge complex, 3 times through each / + tower of power, 2 sets of 5 each, + 5 minute squat tabata (we pulled off 17's, 18's 19's and 20 per interval. Awesome.
2 runs to shake out the legs, 60%.
2 foot races. 50 yards. G won both by a step or two.
fighting through treadmill apathy
another 5k run in 31:02. Really picked it up in the last 1&1/2 and shaved almost 3 mins off the pace. Guess it's time to start faster and maintain.
finished with ab work:
sit ups: 30x 3,3,3
side crunches (knees up): 15, 15 x3,3,3
plank, side planks: 30 second holds x3 of each
5 sets of 5 pushups. seems 10 takes alot of rest to achieve for me.
On another note, bean burritos w/ guac and salsa for dinner! Inspired by dips all around.
finished with ab work:
sit ups: 30x 3,3,3
side crunches (knees up): 15, 15 x3,3,3
plank, side planks: 30 second holds x3 of each
5 sets of 5 pushups. seems 10 takes alot of rest to achieve for me.
On another note, bean burritos w/ guac and salsa for dinner! Inspired by dips all around.
Monday, May 31, 2010
Deadly Seven
Six out of seven won me the gym today, I'll tell ya that much. I attempted The Seven today, and I highly recommend that you hit this as soon as you can! It was so hard, but so good.
It's really a huge workout. Here's how I scaled it:
Seven rounds for time* (vs. prescribed amount)
7 push-ups, feet on Bosu ball (handstand push-ups)
7 thrusters, 52 lb (135 lb)
7 leg raises, straight legs (knees-to-elbows)
7 deadlifts, 95 lb (245 lb)
7 burpees, knees down starting at set #4
7 kettlebell swings, 35 lb db (70 lb)
7 pull-ups, 75 lb offset (I know, WIMPY!)
I "over-scaled" the knees-to-elbows, pull-ups, and possibly even the deadlifts. I was able to plow through those without stopping; they weren't hard enough! Next time I would do steeply inclined sit-ups for the K2E's, jumping pull-ups (or 60 lb offset), and 105 lb deadlifts. These changes would definitely add minutes to the workout.
* Unfortunately, I had to bail after six sets in order to pick up Tim from the daycare on time. (Love the gym daycare! And so does Tim! Woot!) Time was 36 min, so I'd project that my time for the Full Seven would be in the 41 minute range. It was frigging hard, but I was on a roll and think I would've gained momentum on the last round...
It's really a huge workout. Here's how I scaled it:
Seven rounds for time* (vs. prescribed amount)
7 push-ups, feet on Bosu ball (handstand push-ups)
7 thrusters, 52 lb (135 lb)
7 leg raises, straight legs (knees-to-elbows)
7 deadlifts, 95 lb (245 lb)
7 burpees, knees down starting at set #4
7 kettlebell swings, 35 lb db (70 lb)
7 pull-ups, 75 lb offset (I know, WIMPY!)
I "over-scaled" the knees-to-elbows, pull-ups, and possibly even the deadlifts. I was able to plow through those without stopping; they weren't hard enough! Next time I would do steeply inclined sit-ups for the K2E's, jumping pull-ups (or 60 lb offset), and 105 lb deadlifts. These changes would definitely add minutes to the workout.
* Unfortunately, I had to bail after six sets in order to pick up Tim from the daycare on time. (Love the gym daycare! And so does Tim! Woot!) Time was 36 min, so I'd project that my time for the Full Seven would be in the 41 minute range. It was frigging hard, but I was on a roll and think I would've gained momentum on the last round...
Straight Line Running with a Push
Today in the smoke, G and I did the 16/12/8/4 hundred meter runs with 3, 2 and 1 minute rests in between each run respectively, and it was impressive. We pushed one another, and freaking G won 3 out of 4 runs! Times were 6:02 (G was 6:00), 5:09 (G was 5:22), 3:28 (G was 3:25) and 1:20 (1:15 for G). Hard but survivable. Kudos to G who ran his first timed mile in 6 minutes and toughed out the rest in winning style.
Wore my new birthday speedy Nike Frees. They are more comfortable than they are bright, but just barely...
Sunday, May 30, 2010
not guac nor salsa
but dips nevertheless! (it's a wonder there is no mexican food in africa - there should be, the ingredients are much the same. maybe this is an opportunity...)
anyway, workout. after a warm up of 800m ladders (7, 9.5,10.5,11.5 kms) i did:
dips: 1,1,1 (YAY! - guess this eccentric thing is working)
push-ups: 15
db push-up row combo: 10 x 2 (2.5kg weights, single arm - obviously - both arms btw each push-up). first few from toes, rest from knees
push-ups: 15 (knees)
bench dips: 15 x 3
db presses: 5k x 10, 10
winded down with an easy run listening to joel plaskett, until i thought of my little sis running her first marathon today (with a sinister IT band) and me not there to cheer her on. I couldn't breathe through the sobs. ahhhh, the tribulations of being a big sister.
anyway, workout. after a warm up of 800m ladders (7, 9.5,10.5,11.5 kms) i did:
dips: 1,1,1 (YAY! - guess this eccentric thing is working)
push-ups: 15
db push-up row combo: 10 x 2 (2.5kg weights, single arm - obviously - both arms btw each push-up). first few from toes, rest from knees
push-ups: 15 (knees)
bench dips: 15 x 3
db presses: 5k x 10, 10
winded down with an easy run listening to joel plaskett, until i thought of my little sis running her first marathon today (with a sinister IT band) and me not there to cheer her on. I couldn't breathe through the sobs. ahhhh, the tribulations of being a big sister.
Friday, May 28, 2010
Been Hot
Very hot. Like high 30's. Not a deterrent though.
Fellow frisby guy G-unit and I hit the fields behind our work hard this week.
First, I will mention that these sprints are preceded by a pretty vigorous warm-up that really helps develop the individual movements of running fast. We have both noticed an improvement in our technique over the past weeks.
Tuesday was a brutal tabata like set of sprints. Cover 50 yards (25 there and back) in 10 seconds, rest 10, repeat for 4 minutes. Then do it all over again after a rest. Oh it seemed fine at run #4, but f*ck it went downhill fast. All mental.
Wednesday was even hotter. So we did even more. We set up a 25-20-25 yard course and did hollow runs (all out for the 1st 25, coast the 20, all out for the last 25. We did 2 runs + 20 push ups, 2 runs + 20 contra-planks, 2 runs + 10 burpees, 2 runs + 20 bridges, 2 runs + tower of power (contra planks, side dip, backward contra planks, side dip). We rested then followed up with 3 sets of 2 runs each of hard start, 60%, all out for the 20 yards, 60% for the last 25. This was hard.
Thursday was at the gym. Five rounds of 155lb bench press (9,8,5,7,4), max reps pull ups (17*, 11, 6, 8, 5) and 20 sit ups.
Friday G-unit and I did Heiden, a low impact leg intensive workout, and then we threw the frisbee.
Yesterday Sweetie and I did a brutal crossfit of many rounds of kettle bell activities. We subbed in a dumbell and plates and adjusted the weight (Overunder / Ms Hedda):
-21 right handed Turkish get ups (25lb / 10lb)
-50 DB swings (35 / 25)
-21 Left handed overhead squats (35 / 10)
-50 DB swings
-21 right handed overhead squats
-50 DB swings
-21 left handed Turkish get ups.
Brutal. Ms Hedda did all that in 23:16 and I managed 26:44 (with some adjustments for weight changing.)
Fellow frisby guy G-unit and I hit the fields behind our work hard this week.
First, I will mention that these sprints are preceded by a pretty vigorous warm-up that really helps develop the individual movements of running fast. We have both noticed an improvement in our technique over the past weeks.
Tuesday was a brutal tabata like set of sprints. Cover 50 yards (25 there and back) in 10 seconds, rest 10, repeat for 4 minutes. Then do it all over again after a rest. Oh it seemed fine at run #4, but f*ck it went downhill fast. All mental.
Wednesday was even hotter. So we did even more. We set up a 25-20-25 yard course and did hollow runs (all out for the 1st 25, coast the 20, all out for the last 25. We did 2 runs + 20 push ups, 2 runs + 20 contra-planks, 2 runs + 10 burpees, 2 runs + 20 bridges, 2 runs + tower of power (contra planks, side dip, backward contra planks, side dip). We rested then followed up with 3 sets of 2 runs each of hard start, 60%, all out for the 20 yards, 60% for the last 25. This was hard.
Thursday was at the gym. Five rounds of 155lb bench press (9,8,5,7,4), max reps pull ups (17*, 11, 6, 8, 5) and 20 sit ups.
Friday G-unit and I did Heiden, a low impact leg intensive workout, and then we threw the frisbee.
Yesterday Sweetie and I did a brutal crossfit of many rounds of kettle bell activities. We subbed in a dumbell and plates and adjusted the weight (Overunder / Ms Hedda):
-21 right handed Turkish get ups (25lb / 10lb)
-50 DB swings (35 / 25)
-21 Left handed overhead squats (35 / 10)
-50 DB swings
-21 right handed overhead squats
-50 DB swings
-21 left handed Turkish get ups.
Brutal. Ms Hedda did all that in 23:16 and I managed 26:44 (with some adjustments for weight changing.)
Bang for my buck
For the record, Tim did NOT repeat his sleeping performance from the other night. Oh, no no no. But we moved on from there and went to the gym TOGETHER this morning. The excursion was a complete success! I booked a VirtuCar (er, CommunAuto here in QC), dropped Tim off at the daycare -- where he headed straight for the wall of toys without looking back -- and had a great workout. He's still sleeping in the car seat, and I've eaten my lunch!
Anyway. Here's what $5 worth of daycare got me:
Easy-ish 1000m row (4:50 min)
4 rounds:
400 m run (all at 9 mph)
10 thrusters (20 lb dbs)
15 incline sit-ups
Not for time because I didn't have a watch and didn't check the clock, though I really didn't pause to rest -- just the time it took to get from one area of the gym to the next.
Finished with:
15 presses (45 lb)
15 squats (45 lb)
1/2 mile run at 7 mph
Superset of 3 rounds:
12 hamstring rollouts/hip raises on the ball
10 knee tucks on the ball
Plus, one happy, sleepy kidlet.
I brought down two pairs of black socks from the laundry basket this morning, one destined for Ben's drawer, one for my gym bag. Guess which pair I ended up wearing for my workout?
Anyway. Here's what $5 worth of daycare got me:
Easy-ish 1000m row (4:50 min)
4 rounds:
400 m run (all at 9 mph)
10 thrusters (20 lb dbs)
15 incline sit-ups
Not for time because I didn't have a watch and didn't check the clock, though I really didn't pause to rest -- just the time it took to get from one area of the gym to the next.
Finished with:
15 presses (45 lb)
15 squats (45 lb)
1/2 mile run at 7 mph
Superset of 3 rounds:
12 hamstring rollouts/hip raises on the ball
10 knee tucks on the ball
Plus, one happy, sleepy kidlet.
I brought down two pairs of black socks from the laundry basket this morning, one destined for Ben's drawer, one for my gym bag. Guess which pair I ended up wearing for my workout?
je reve de dehors
Yesterday the treadmill and I exchanged words. well, exchanged is not really accurate, but I sure gave it a piece of my mind (everytime I would gear up for a faster pace, it would shut down and I would lose my momentum - I quit after the third time). I finished with some ab work in my room.
crunches(feet in the air): 30 x 3 (love the way these feel both the stomach & back)
side crunches (feet in the air): 20,20 x 3
30 second V-sits x 3
Today, the treadmill cooperated. Warmed up with a 3k in 18mins then,
reverse twisting lunges: 10,10 x 5
bridges: 10 sec holds x 5
45lb goblet squats: 10 x 5
finished with a 4k run in 26 mins or so.
For fun, I tried barbell squats with 45lbs in each arm and did three. They felt all awkward with the barbells hanging out low to the ground (that's the way you're meant to do them right?) so I stopped for fear of hurting myself. But leads me to believe i may be starting my squat practice around 90lbs. OK, maybe not quite that heavy but certainly something to look forward to finding out!
crunches(feet in the air): 30 x 3 (love the way these feel both the stomach & back)
side crunches (feet in the air): 20,20 x 3
30 second V-sits x 3
Today, the treadmill cooperated. Warmed up with a 3k in 18mins then,
reverse twisting lunges: 10,10 x 5
bridges: 10 sec holds x 5
45lb goblet squats: 10 x 5
finished with a 4k run in 26 mins or so.
For fun, I tried barbell squats with 45lbs in each arm and did three. They felt all awkward with the barbells hanging out low to the ground (that's the way you're meant to do them right?) so I stopped for fear of hurting myself. But leads me to believe i may be starting my squat practice around 90lbs. OK, maybe not quite that heavy but certainly something to look forward to finding out!
Thursday, May 27, 2010
Instead of coffee
It was hard to go to the gym this morning: Tim SLEPT THROUGH THE NIGHT, and there was a celebratory latté waiting for me when I came downstairs in the morning after getting him up... But I took a few slurps, sucked it up, and headed out.
Superset:
Squats - 135 x 5, 5, 5
Bench press - 75 x 8, 7, 6; 45 x 15
Chin-ups - 2, 2, 1, 1
Cleans - 65 x 7; 75 x 5, 5, 5
Mile run - 7:25
I'm also on Day 3 of No Sugar. I mean, no obvious refined sugar: no honey in my latté, no chocolate after lunch, no dessert after dinner. No sneaking chocolate chips. I had to do a little something to initiate the attack on those last 5 lbs, and giving up sweets is way easier than giving up booze.
Superset:
Squats - 135 x 5, 5, 5
Bench press - 75 x 8, 7, 6; 45 x 15
Chin-ups - 2, 2, 1, 1
Cleans - 65 x 7; 75 x 5, 5, 5
Mile run - 7:25
I'm also on Day 3 of No Sugar. I mean, no obvious refined sugar: no honey in my latté, no chocolate after lunch, no dessert after dinner. No sneaking chocolate chips. I had to do a little something to initiate the attack on those last 5 lbs, and giving up sweets is way easier than giving up booze.
Wednesday, May 26, 2010
un-finished.
Tried to step up the early morning runs and mix in a crossfit w/o, but sucked wind.
10 burpees, 800M x5. burpees felt great (they did, but they still suck!) first 6 from toes. then a combo of toes knees (mostly knees) for the rest. runs looked liked this:
3:38
4:00
4:32
5:00
--
(couldn't do the last 800. ran out of steam (guts?) but my arms just wouldn't pump and I thought it better to walk it out then to fall off the treadmill). no idea total time. i lost my watch during the 'week from hell' so used the cellphone stop watch for the runs and relied on the treadmill for the total time. well, we all know how reliable that old treadmill is....
finished with 50 situps.
I have realized that lazy runs are about all I can muster before breakfast, as crossfit (for me at least) requires a couple of good meals and part of the day to dust off the cobwebs. The morning runs fit well into my new schedule, and leave me filled with energy through the day. So running it is for a little while (with finishing exercises) and I will try and throw in some crossfits on the weekend.
10 burpees, 800M x5. burpees felt great (they did, but they still suck!) first 6 from toes. then a combo of toes knees (mostly knees) for the rest. runs looked liked this:
3:38
4:00
4:32
5:00
--
(couldn't do the last 800. ran out of steam (guts?) but my arms just wouldn't pump and I thought it better to walk it out then to fall off the treadmill). no idea total time. i lost my watch during the 'week from hell' so used the cellphone stop watch for the runs and relied on the treadmill for the total time. well, we all know how reliable that old treadmill is....
finished with 50 situps.
I have realized that lazy runs are about all I can muster before breakfast, as crossfit (for me at least) requires a couple of good meals and part of the day to dust off the cobwebs. The morning runs fit well into my new schedule, and leave me filled with energy through the day. So running it is for a little while (with finishing exercises) and I will try and throw in some crossfits on the weekend.
Tuesday, May 25, 2010
another lazy 5k
31:05 (it sure takes a while to get up to a good cruising speed in the early hours)
followed by 50, 50 standing lunges.
followed by 50, 50 standing lunges.
Monday, May 24, 2010
Credit where credit is due
Ms. Hedda deserves a big high five (that's code talk) for making the best of the scraps of time our demanding life serves up to her. It is unfair, at best. But she has made awesome progress and her fitness is really, really impressive. In her first game of frisbee she owned her mark every time and was not at all the worse for wear after the game. She is about to squat more than her bodyweight, do full on pull ups and all this on a ad hoc schedule that has to meet everyone else's (and there are a few of us) first.
She was a glistening goddess coming in from the heat today after a brutal set of runs and within 15 seconds had a rugrat clinging on her legs and chores to do. She should be on Opra, I think.
And she looks reaaaaalllllllyy good. Check out this casual pose (I think she is lifting a free range, bow hunted organic chicken out of the freezer): I do like dinner time...
I have too
Been working out, just unable to post. Here is a catch up.
In the last 3 weeks I have been doing sprints with G-unit and another fella from work. Fully cleated, we have been going pretty hard doing a variety of sprints, conditioning and agility circuits. Pretty barfy all in all but we have progressed and are up to top speed action. My NO ACL knee sure aches after 3 of these in a row. I think we have managed to do 7 or 8 altogether.
I have also revisited the 800 m run where the first 400 m is at top speed and the last 400 m is for a good 800 m time. That one sucked, but I improved.
There were a few crossfits thrown in. One was a pretty brutal 3 rounds of 10x 95 clean and press, 15 pull ups and 800 m run. 31:00 shitty minutes. The other was Ms. Hedda's 4 rounds of 400m run and 50 squats (12:28).
Also went for an MRI and the tech, when pressed afterward on the condition of the knee in question, giggled and said, "Just take it easy". I see a surgeon in Montreal soon. AWESOME.
Today I hit the park with Benno and kicked some soccer ball ass. Then I did 10 rounds for time of 5 pull ups, 10 push ups and 15 situps (19:44).
In the last 3 weeks I have been doing sprints with G-unit and another fella from work. Fully cleated, we have been going pretty hard doing a variety of sprints, conditioning and agility circuits. Pretty barfy all in all but we have progressed and are up to top speed action. My NO ACL knee sure aches after 3 of these in a row. I think we have managed to do 7 or 8 altogether.
I have also revisited the 800 m run where the first 400 m is at top speed and the last 400 m is for a good 800 m time. That one sucked, but I improved.
There were a few crossfits thrown in. One was a pretty brutal 3 rounds of 10x 95 clean and press, 15 pull ups and 800 m run. 31:00 shitty minutes. The other was Ms. Hedda's 4 rounds of 400m run and 50 squats (12:28).
Also went for an MRI and the tech, when pressed afterward on the condition of the knee in question, giggled and said, "Just take it easy". I see a surgeon in Montreal soon. AWESOME.
Today I hit the park with Benno and kicked some soccer ball ass. Then I did 10 rounds for time of 5 pull ups, 10 push ups and 15 situps (19:44).
Ugh, barf.
With this heatwave, I think we are getting a sense of how Josey feels during her workouts.
As I did my workout, I toyed with possible titles for my post. At first, the title said something about "run", then I changed it to something highlighting "heat"... but finally settled on a more visceral description. The workout was extremely, er, taxing.
I did this before, at Easter. I think my total time is comparable, a few runs faster (the mile), one was slower (1200m), though I have a nagging feeling I misremembered the route on that one. Anyway (previous results in parentheses):
Run
1600 m = 6:56 (6:59)
rest 3 min
1200 m = 5:52 (5:46)
rest 2 min
800 m = 3:25 (3:29)
rest 1 min
400 m = 1:43 (1:47)
Total = 23:56 (24:01)
I'm not sure if 5 seconds total faster than last time is actually true... That tiny margin can certainly be attributed to human error. Nonetheless, given that the temperature was in the neighbourhood of 15 degrees hotter today than last time (plus beating sun and humidity), shall we give me the benefit of the doubt and call it an improvement?
Oh yeah, and I finished with 56 push-ups (in leisurely sets of 8) while Tim played naked in the backyard.
As I did my workout, I toyed with possible titles for my post. At first, the title said something about "run", then I changed it to something highlighting "heat"... but finally settled on a more visceral description. The workout was extremely, er, taxing.
I did this before, at Easter. I think my total time is comparable, a few runs faster (the mile), one was slower (1200m), though I have a nagging feeling I misremembered the route on that one. Anyway (previous results in parentheses):
Run
1600 m = 6:56 (6:59)
rest 3 min
1200 m = 5:52 (5:46)
rest 2 min
800 m = 3:25 (3:29)
rest 1 min
400 m = 1:43 (1:47)
Total = 23:56 (24:01)
I'm not sure if 5 seconds total faster than last time is actually true... That tiny margin can certainly be attributed to human error. Nonetheless, given that the temperature was in the neighbourhood of 15 degrees hotter today than last time (plus beating sun and humidity), shall we give me the benefit of the doubt and call it an improvement?
Oh yeah, and I finished with 56 push-ups (in leisurely sets of 8) while Tim played naked in the backyard.
there was sweat on a hot day
cleans: 135 x3, x3, x2, x1, -.
press: 105 x5, x5, x5.
chins: 6, 5, 4.
<some time later>
4.33 miles, 47:51, 155bpm.
press: 105 x5, x5, x5.
chins: 6, 5, 4.
<some time later>
4.33 miles, 47:51, 155bpm.
morning run
5k - 31:26 (started slow, ended fast)
3 x 30 crunches
side planks
11 push-ups (little shaky so avoided more sets)
like the early morning run, the gym doesn't feel like a sauna at that hour. may try to adopt this schedule while the weight training is on hold (ie, until I return to Calgary and join the Y).
3 x 30 crunches
side planks
11 push-ups (little shaky so avoided more sets)
like the early morning run, the gym doesn't feel like a sauna at that hour. may try to adopt this schedule while the weight training is on hold (ie, until I return to Calgary and join the Y).
Sunday, May 23, 2010
milestone
When I first tried this workout gig back on for size, I thought a reasonable goal for pushups would be 10 (from toes) before the end of my three month stint over here. Well today, I did better. After a 4km run, I did:
5 sets max rep pushups: 10, 10, 10, 8, 3
eccentric dips: 10 (I almost feel like I can push myself back up on the first two reps - perhaps my next goal)
was going to do bench dips but had no bench and was too hot to come up to my room when the pool was right there calling my name. so I swam. leisurely.
Guess the *rest* did me some good. And by rest I mean being very ill, not sleeping, two 12 hour drives on the scariest highway I've ever been on, mild whiplash (received on said hwy), lots of work, and entertaining my boss for a week. oh, and after all that there was a four day safari :)
5 sets max rep pushups: 10, 10, 10, 8, 3
eccentric dips: 10 (I almost feel like I can push myself back up on the first two reps - perhaps my next goal)
was going to do bench dips but had no bench and was too hot to come up to my room when the pool was right there calling my name. so I swam. leisurely.
Guess the *rest* did me some good. And by rest I mean being very ill, not sleeping, two 12 hour drives on the scariest highway I've ever been on, mild whiplash (received on said hwy), lots of work, and entertaining my boss for a week. oh, and after all that there was a four day safari :)
Friday, May 21, 2010
back at jack purcell
squats: 225 x5, x5, x5.
cleans: 135 x3, x2, x1.
bench: 145 x3; 135 x5, x5.
Last week I did a couple of lunchtime runs with the frisbee boys. These weren't to taxing but they were hard. Sprints and other stuff.
cleans: 135 x3, x2, x1.
bench: 145 x3; 135 x5, x5.
Last week I did a couple of lunchtime runs with the frisbee boys. These weren't to taxing but they were hard. Sprints and other stuff.
Cherry picked WOD
I check the Crossfit site regularly to get ideas for workouts, but rarely do them full-on, and even only occasionally do them carefully scaled. I admit to cherry picking the ones that suit me. Like today. It was just what I like!
4 rounds for time:
Run 400 m
50 squats
My time: 14:20.
(I like that my time is within the range of what people are posting on the crossfit site.)
I want to try to remember to come back to this one, because I think I can do it faster. I was able to do each set of 400's at about the same speed (1:43 give or take a couple seconds); same with each set of squats (1:10). I took 15-20 seconds off between each exercise, and I wonder what would happen if I didn't. In other words, I could've tried harder!
Also, I did 30 or 35 push-ups afterward in sets of 5, superset with gardening.
4 rounds for time:
Run 400 m
50 squats
My time: 14:20.
(I like that my time is within the range of what people are posting on the crossfit site.)
I want to try to remember to come back to this one, because I think I can do it faster. I was able to do each set of 400's at about the same speed (1:43 give or take a couple seconds); same with each set of squats (1:10). I took 15-20 seconds off between each exercise, and I wonder what would happen if I didn't. In other words, I could've tried harder!
Also, I did 30 or 35 push-ups afterward in sets of 5, superset with gardening.
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