But there ya go!
Warmed up then:
1 mile run, 7:02. Feeling strong running.
5 rounds of L-sit pull ups x 7, 15 27" box jumps, 10 push ups. 16 minutes and change.
Thursday, February 26, 2015
Wednesday, February 25, 2015
Pop Tart
Watching to see if I clanked the weights.
Warm up (barbell, lunges, pull ups, extensions and snatch practice). The the cross fit, scaled.
4 rounds 500m row + 10 over head squats (used 75 lbs, not 155 :-0). 16 minutes and change.
Power cleans 5 x 3 (95, 115, 135, 145, 115) and then 5 squat cleans at 115. 5 x deadlift at 225.
Running warm down, 800m in 4:02, walk 400m, then 3 x 400m runs at 10.5, 2.5 minutes est in between.
Long day!
Warm up (barbell, lunges, pull ups, extensions and snatch practice). The the cross fit, scaled.
4 rounds 500m row + 10 over head squats (used 75 lbs, not 155 :-0). 16 minutes and change.
Power cleans 5 x 3 (95, 115, 135, 145, 115) and then 5 squat cleans at 115. 5 x deadlift at 225.
Running warm down, 800m in 4:02, walk 400m, then 3 x 400m runs at 10.5, 2.5 minutes est in between.
Long day!
Sunday, February 22, 2015
Post Tart
Friday, 10 x 200m "sprints" on the treadmill. Incline at 0.5 and speed at 12.5.
Saturday; Cocktail CLub. Similar to Glee Club, more indulgence.
Today, squatty squat squat squats. Front squats x 5 (135, 155, 175, 185, 195 maxed at 3 reps) then back squats x5( 205, 225, 245, 225 225). "Fun"ishers 2 sets 20 x 135.
Saturday; Cocktail CLub. Similar to Glee Club, more indulgence.
Today, squatty squat squat squats. Front squats x 5 (135, 155, 175, 185, 195 maxed at 3 reps) then back squats x5( 205, 225, 245, 225 225). "Fun"ishers 2 sets 20 x 135.
Wednesday, February 18, 2015
Tart
Warm up, snatch practice at 95lbs and 10x 135 DL's then DL's, 5x225, 5x235, 5x245, 5x265, 5x 275 and 10 push ups in between.
Finishers: 2 rounds of 135 DLs x 20. After the last round a gym tart doing her spandex tightening cable cross overs told me I was bending the bar when the weights clanked at the bottom. I was told I did not have to do it like that. I told her gee thanks then did 5 squat cleans in her face without making a sound.
Mile run (8:15) then stretches. Beside the tart, unfortunately.
Finishers: 2 rounds of 135 DLs x 20. After the last round a gym tart doing her spandex tightening cable cross overs told me I was bending the bar when the weights clanked at the bottom. I was told I did not have to do it like that. I told her gee thanks then did 5 squat cleans in her face without making a sound.
Mile run (8:15) then stretches. Beside the tart, unfortunately.
Tuesday, February 17, 2015
Still at it
Getting ready for WCBU GM division Team Canada. And trying to beat back the clock.
Today: bar warm up + pull ups and front/back extensions then 5 rounds 80 lb walking lunges x12, 12 x 27" box jumps and 45 tiles of two step, like on an agility ladder 1-2 over, 1-2 over...
Finisher: 12 x 135lb front squat + 15 push ups, 2 sets.
Yesterday, Mile run (7:15) then 15,12,9 + 5 minutes rest, 12,9,6 + 5 minutes rest, 9,6,3 reps of 80lb thrusters and pull ups. 4:30, 4:15, 3:10. Pretty awful.
Saturday was a mile run (7:35) then power cleans, 6 sets of 5 up to to 140lbs. Practice snatches at 80lbs.
Friday was 10 x 200m (0.13 mile) runs at 0.5 incline on the treadmill. Speed at 12/12.5 mph. Rest in between 1:30 to 2:00. Finisher was 2 sets of 15 pull ups, 15 dips.
Thursday was a solid warm up then back squats, 8x205 ATG followed by a 400m run at 10.5/0.5 incline. Three rounds. Finisher was deadlifts, 5 x 205, 5 x 225, 5 x 245.
In the last month there have been work outs like this, all working around a complaining knee. Knee is now feeling better.
Today: bar warm up + pull ups and front/back extensions then 5 rounds 80 lb walking lunges x12, 12 x 27" box jumps and 45 tiles of two step, like on an agility ladder 1-2 over, 1-2 over...
Finisher: 12 x 135lb front squat + 15 push ups, 2 sets.
Yesterday, Mile run (7:15) then 15,12,9 + 5 minutes rest, 12,9,6 + 5 minutes rest, 9,6,3 reps of 80lb thrusters and pull ups. 4:30, 4:15, 3:10. Pretty awful.
Saturday was a mile run (7:35) then power cleans, 6 sets of 5 up to to 140lbs. Practice snatches at 80lbs.
Friday was 10 x 200m (0.13 mile) runs at 0.5 incline on the treadmill. Speed at 12/12.5 mph. Rest in between 1:30 to 2:00. Finisher was 2 sets of 15 pull ups, 15 dips.
Thursday was a solid warm up then back squats, 8x205 ATG followed by a 400m run at 10.5/0.5 incline. Three rounds. Finisher was deadlifts, 5 x 205, 5 x 225, 5 x 245.
In the last month there have been work outs like this, all working around a complaining knee. Knee is now feeling better.
Tuesday, January 6, 2015
Revival
Jan 4
5 rounds of row 500m for time. 1:47, 1:50, 1:55, 1:57, 1:58.
Jan 5
3 rounds 7x 95lb push press, 12x 115lb front squats.
5 rounds of row 500m for time. 1:47, 1:50, 1:55, 1:57, 1:58.
Jan 5
3 rounds 7x 95lb push press, 12x 115lb front squats.
Thursday, May 29, 2014
Frisbee: Go!
Always a busy time. Many things on the go. Had a birthday (46).
Have been doing the beep test. First time out, 9/6. Next time 10/3. Last time 8/3. Some sprints in the park, a few home WODs, 5K's (23:13 last time out) and games and practices.
Yesterday was a work out at home: 3 rounds of deadlifts (205) and a 450m run for time (1:30 or under). Walking rest in between rounds (finished walking the block). Then 3 rounds squat clean (135) + 5 front squats.
Have been doing the beep test. First time out, 9/6. Next time 10/3. Last time 8/3. Some sprints in the park, a few home WODs, 5K's (23:13 last time out) and games and practices.
Yesterday was a work out at home: 3 rounds of deadlifts (205) and a 450m run for time (1:30 or under). Walking rest in between rounds (finished walking the block). Then 3 rounds squat clean (135) + 5 front squats.
Wednesday, May 7, 2014
May now; cold
Tried to dive in hard on Monday:
Scaled the crossfit from 50 to 30 of: 30 calorie row, 30 24" over the box jumps, 30 deadlifts 135lbs (185), 30x 30lb thrusters, 30 dips, 30x 30lb thrusters, 30 deadlifts... see where this is going? I did, and at 19:35 after deadlift round 2, #15 I went right to a place to sit down and not throw up.
Started this with a mile run in 6:30. Borderline easy.
Today, a quick warm up then a 5K outside in 23:27. No stops.
Scaled the crossfit from 50 to 30 of: 30 calorie row, 30 24" over the box jumps, 30 deadlifts 135lbs (185), 30x 30lb thrusters, 30 dips, 30x 30lb thrusters, 30 deadlifts... see where this is going? I did, and at 19:35 after deadlift round 2, #15 I went right to a place to sit down and not throw up.
Started this with a mile run in 6:30. Borderline easy.
Today, a quick warm up then a 5K outside in 23:27. No stops.
Tuesday, April 29, 2014
Catch up
New routines are wreaking havoc...
I think there was a gym outing a while back... 8x front squats @135, 155, 175 with a 400m run and 10 pull ups in between each set. Ten 135 squat cleans afterward.
A 5K last week, outside. 23:12. Not awesome. Then 5 rounds 20 walking lunges and 10 push ups to finish it.
Last Thursday, jog, warm up then the 20m beep test (9/8).
Friday, unhappy with Thursday, longer jog, better warm up, 10/3. I have big dreams. 10x 20M sprints and 5 x 20M bounding afterward.
Saturday I played a volleyball TOURNEMENT. Sunday was hurt. All day.
Monday, at home park sprints:
10 x 80/20, rest.
12x 25m for time (1:48), rest.
25/30/25 hollow run x2 every 2 minutes then 2 all out 80 m sprints.
30 seconds squat + 25 m 'sprint' + 30m coast x 4.
80 walking lunges for time: 2:20 ish.
Today:
In 8 minutes run 1 mile and then do max reps 225lb DL's (6:35 and 7)
In 10 minutes run 1 mile and then do max reps 135lb power cleans (6:55 and 7)
In 12 minutes run 1 mile and then do max reps 75lb overhead squats(7:40 and 12)
Squat cleans, 135lb x 5
Deadlift finishers, 135 lbs x 20 x 2.
I think there was a gym outing a while back... 8x front squats @135, 155, 175 with a 400m run and 10 pull ups in between each set. Ten 135 squat cleans afterward.
A 5K last week, outside. 23:12. Not awesome. Then 5 rounds 20 walking lunges and 10 push ups to finish it.
Last Thursday, jog, warm up then the 20m beep test (9/8).
Friday, unhappy with Thursday, longer jog, better warm up, 10/3. I have big dreams. 10x 20M sprints and 5 x 20M bounding afterward.
Saturday I played a volleyball TOURNEMENT. Sunday was hurt. All day.
Monday, at home park sprints:
10 x 80/20, rest.
12x 25m for time (1:48), rest.
25/30/25 hollow run x2 every 2 minutes then 2 all out 80 m sprints.
30 seconds squat + 25 m 'sprint' + 30m coast x 4.
80 walking lunges for time: 2:20 ish.
Today:
In 8 minutes run 1 mile and then do max reps 225lb DL's (6:35 and 7)
In 10 minutes run 1 mile and then do max reps 135lb power cleans (6:55 and 7)
In 12 minutes run 1 mile and then do max reps 75lb overhead squats(7:40 and 12)
Squat cleans, 135lb x 5
Deadlift finishers, 135 lbs x 20 x 2.
Thursday, April 17, 2014
dribs,drabs
Monday, 30,20 10 reps of 135lb squats, 95lb bench press (dips after 30) and pull ups.Time was 20 min. and change with a lot of chatting. 2 k row to finish.
Wednesday, 1 mile run (6:56), 10 x115lb squat cleans, 800m run,10 x 115lb squat cleans, 400m run,10 x 115 squat cleans, all in 29:00, which is pathetic. Then 4 x 5 reps of 45 lb snatch and overhead squats. Then 3 x 5reps of 225 deadlifts. For fun, 20 pullups in a row.
Wednesday, 1 mile run (6:56), 10 x115lb squat cleans, 800m run,10 x 115lb squat cleans, 400m run,10 x 115 squat cleans, all in 29:00, which is pathetic. Then 4 x 5 reps of 45 lb snatch and overhead squats. Then 3 x 5reps of 225 deadlifts. For fun, 20 pullups in a row.
Tuesday, April 8, 2014
Re-connect
With an old acquaintance at the gym, Andrew. Very rich stories to be shared.
Warm up then squats. 135 x 5 then 185 x 3, 205 x 3, 225 x 3, 245 x 3,225 x 3. Very low, I was proud of myself. Finishers 155 x 15 times 2.
Warm up then squats. 135 x 5 then 185 x 3, 205 x 3, 225 x 3, 245 x 3,225 x 3. Very low, I was proud of myself. Finishers 155 x 15 times 2.
Monday, April 7, 2014
Shitty cold on the wane
Went out for road intervals around the block:
80% up the Oakwood rd. hill for 250M (40-45 seconds) then continue huffing and puffing around the block (3 - 4 minutes). Repeat x 8.
80% up the Oakwood rd. hill for 250M (40-45 seconds) then continue huffing and puffing around the block (3 - 4 minutes). Repeat x 8.
Tuesday, April 1, 2014
Monday, March 31, 2014
Friday, March 28, 2014
14.5
My own version, scaled for hangover.
Quick bar warm up then 21-15-9-5 thrusters (75lbs) and bar facing burpees. Time was 12:03. Unpleasant.
After 5 x 135 squat cleans.
Quick bar warm up then 21-15-9-5 thrusters (75lbs) and bar facing burpees. Time was 12:03. Unpleasant.
After 5 x 135 squat cleans.
Leggy
Met up with Fabien before an expat-BB lunch.
Warm up then 5 x front squats (135,155,185,195,185).
Deadlifts: 5 x 135, 185, 205, 225, 245.
Pullups: 3 rnds x 10.
Warm up then 5 x front squats (135,155,185,195,185).
Deadlifts: 5 x 135, 185, 205, 225, 245.
Pullups: 3 rnds x 10.
Tuesday, March 25, 2014
Double
Short run of intervals (6 x 45 seconds at 11.5 mph every 3 minutes, jogging in between) then a barbell warmup. Then on to crossfit WOD for Monday, scaled.
AMRAP in 20 min of
10 push presses, 30kg
10 DB swings, 45lb
10 x 24 inch box jumps.
7 rounds. not awesome, but feeling it.
AMRAP in 20 min of
10 push presses, 30kg
10 DB swings, 45lb
10 x 24 inch box jumps.
7 rounds. not awesome, but feeling it.
Sunday, March 23, 2014
Friday
30 minute run,~150 bpm heart rate (aerobic capacity).
More warm up, then power cleans:
3x 95
3x 115
3x 135
3x 145
3x135.
Deadlift finishers: 2 x 20 reps @135.
Big stretch.
More warm up, then power cleans:
3x 95
3x 115
3x 135
3x 145
3x135.
Deadlift finishers: 2 x 20 reps @135.
Big stretch.
Thursday, March 20, 2014
Crushed
By a tank.
With a (25 lb DB for get-ups, 35lb for swings and squats)
21 Turkish get-ups, right arm
50 swings
21 overhead squats, left arm
50 swings
21 overhead squats, right arm
50 swings
21 Turkish get-ups, left arm
Time was 31:52, which included a chat with a trainer I know.
With a (25 lb DB for get-ups, 35lb for swings and squats)
21 Turkish get-ups, right arm
50 swings
21 overhead squats, left arm
50 swings
21 overhead squats, right arm
50 swings
21 Turkish get-ups, left arm
Time was 31:52, which included a chat with a trainer I know.
Tuesday, March 18, 2014
Shitcanned
Monday: Intervals (anaerobic capacity) 6 x 1 minute at 11.5mph, 2 minutes rest between. hurt my calf.
Bench: 135 x 5, 5 sets.
Pullups, 21,15, 9 one break each set.
Today- New Gym.
For time 30 pull ups, 500 row, 21 thrusters @ 75lbs, 800 m run, 21 thrusters @ 75lbs, 400m run, 30pull ups. Grueling 23:22. Its a long way from the weights to the running area.
My anger for my former company will not serve it well in the future.
Bench: 135 x 5, 5 sets.
Pullups, 21,15, 9 one break each set.
Today- New Gym.
For time 30 pull ups, 500 row, 21 thrusters @ 75lbs, 800 m run, 21 thrusters @ 75lbs, 400m run, 30pull ups. Grueling 23:22. Its a long way from the weights to the running area.
My anger for my former company will not serve it well in the future.
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