Didn't make it down to Chris' for the workout so I ran through the assessment after warming up.
Row 500m
Squat 40
Sit-up 30
Push-up 20
Pull-up 10
Time: 5:46
Better then last time!
jp
Monday, May 31, 2010
Thursday, May 27, 2010
Crossfit Total
Today was a benchmark day using the Crossfit Total.
1 Rep Max of
Back Squat
Deadlift
Bench Press
My totals were
Back Squat 205
Deadlift 225
Bench Press 185
Total: 615
The Back Squat is a PR, but the others were lighter then my other bests, especially the Deadlift. Not sure what happen on those but it sort of ticks me off.
jp
1 Rep Max of
Back Squat
Deadlift
Bench Press
My totals were
Back Squat 205
Deadlift 225
Bench Press 185
Total: 615
The Back Squat is a PR, but the others were lighter then my other bests, especially the Deadlift. Not sure what happen on those but it sort of ticks me off.
jp
Labels:
Back Squat,
Bench Press,
Crossfit Total,
Deadlifts
Wednesday, May 26, 2010
Active Rest - Row 5K
Rowed 5K this morning as my active rest.
21:37
I 'tried' to do a sprint for the final 150m of each 1000 split.
jp
21:37
I 'tried' to do a sprint for the final 150m of each 1000 split.
jp
Tuesday, May 25, 2010
Snatch Balance
Today was a long warm-up and then
Snatch Balance at 3-3-3-3-3-3-3
I did the following weights:
45-50-55(F)-50-50-55-60
Then I did one at 65 for good measure.
The Snatch is a very complex lift, I like that we break it down to the Balance for the top half.
jp
Monday, May 24, 2010
Burpees, Overhead Squats, Double-unders
Tough workout today… When are they not!
30 Burpees
Then 3 x
10 Overhead Squats (I did 65#, 95# was Rx)
30 Double-unders
Then 30 more Burpees…
It took me 23 mins to get this one done. The Overhead Squats were slow, but I really couldn’t get my rhythm going for the Double-unders which is where I had hoped to make up some of the time.
jp
Friday, May 21, 2010
Deadlift and Push-ups
Today’s work out was solid. Basic warm-up followed by
10-9-8-7-6-5-4-3-2-1
75% PR Deadlifts
Push-ups
My 75% of PR on Deadlifts was 210, but I stuck with 205. You now it is going hard when the push-ups are the ‘easy’ part of the work out.
Time: 11:37
jp
Thursday, May 20, 2010
Chipper: Sit-ups, Squats, Burpees, Kettlebell Swings, Ring Push-ups
Today was a 15 min chipper.
One min round of the following, complete the circuit three times.
Sit-ups,
Squats,
Burpees,
Kettlebell Swings,
Ring Push-ups
Reps: 253
jp
Labels:
Burpees,
Chipper,
Kettlebell,
Ring Push-ups,
Sit-ups,
Squats
Wednesday, May 19, 2010
Active Rest - Running
Today wasn’t very resting… We did about a 3.5 mile trail run and my knees definitely feel it. Time: 45:50
jp
Tuesday, May 18, 2010
Monday, May 17, 2010
Monday - Hanging Power Clean, Burpees, Sit-ups
Standard Warm Up
10-9-8-7-6-5-4-3-2-1
of
Hanging Power Cleans (65#)
Burpees
Sit-ups x2 (so 20-18-16...)
Time: 15:15ish
jp
10-9-8-7-6-5-4-3-2-1
of
Hanging Power Cleans (65#)
Burpees
Sit-ups x2 (so 20-18-16...)
Time: 15:15ish
jp
Saturday, May 15, 2010
Friday, May 14, 2010
One Surgery Anniversary update...
I posted my last weight loss update on my game site. Here are the pics I included for the lazy and completeness.
Big changes!
jp
I posted my last weight loss update on my game site. Here are the pics I included for the lazy and completeness.
Big changes!
jp
Wednesday, May 12, 2010
Tuesday = Deadlifts and Wednesday = 5K
I'm a day behind.
Did Deadlifts on Tuesday at Chris' garage.
3-3-3-3-3
245-255-255-265-275(F)
Wednesday 5K (well 3.2 miles) was 31:55 which I thought was pretty good for not having the treadmill pace me out. Next one is sub 30 on the road.
jp
Did Deadlifts on Tuesday at Chris' garage.
3-3-3-3-3
245-255-255-265-275(F)
Wednesday 5K (well 3.2 miles) was 31:55 which I thought was pretty good for not having the treadmill pace me out. Next one is sub 30 on the road.
jp
Monday, May 10, 2010
Back Squat and Team Metcon
Did some standard warm-up and a light buy-in before doing Back Squats.
5 -5 - 5- 5- 5
135 - 145 - 155 - 175 - 185
Team Metcon was sprint 100m, push-ups, kettlebell swings with each member doing one of the exercises and switching to the next when the runner returned. 10 mins on the clock. Lots of push-ups and Swings were done.
jp
5 -5 - 5- 5- 5
135 - 145 - 155 - 175 - 185
Team Metcon was sprint 100m, push-ups, kettlebell swings with each member doing one of the exercises and switching to the next when the runner returned. 10 mins on the clock. Lots of push-ups and Swings were done.
jp
Saturday, May 8, 2010
Half a Tabata
Chris preprogrammed for me since I usually won't make Saturday workouts.
1/2 a Tabata
20:10
Squats
Sit-ups
Min Effort on each
Squats: 16
Sit-ups: 12
Short and sweet, well short and done anyways!
jp
1/2 a Tabata
20:10
Squats
Sit-ups
Min Effort on each
Squats: 16
Sit-ups: 12
Short and sweet, well short and done anyways!
jp
Friday, May 7, 2010
'Jen'
So Jen asked for a hard work out and Chris provided…
Our little club’s ‘Jen’
11 Burpees
50 Double-unders
12 Burpees
40 Thrusters (Rx: 95, Done: 65)
13 Burpees
30 Pull-ups (three sets of 10)
14 Burpees
20 Overhead Squats (Rx: 95, Done 45)
15 Burpees
10 Handstand Push-ups (Done 10 Push-press at 45)
Time: 32:15
Pretty ugly workout… We were all pretty spent.
jp
Labels:
Burpees,
Double-unders,
Handstand Push-ups,
Jen,
Overhead Squat,
Press,
Pull to Inverted,
Thrusters
Thursday, May 6, 2010
Deadlifts and partner run
Howdy,
Chris has done another good day of programming.
Warm-up:
- Shoulder Pass Through x5
- Squats x10
- Double-unders x10
Buy-In
Dead hang pull-ups 1 – 2 – 3 – 4 – 5 (F@3)
WOD
Deadlifts
3-2-2-2-1-1-1-1
165 – 195 – 225 – 235 – 255 – 265 – 275 (F) – 275 (F)
Partners
1 holds plank position the other runs 100m
Three times for time
Teamed with Allison and we did it in 2:45
Cash-out
2 Handstand holds
Stretch
Go…
The Deadlifts were PR’s I think. I’ll check tonight.
jp
Tuesday, May 4, 2010
Press, Hanging Power Clean
Today was a good work out.
Warm up was a bit modified: 2x (10 Pull-ups, 10 Sit-ups, Good Morning & Shoulder rotations with PVC pipe)
Buy-In: 3x(5 Inch Worm Push-ups, 10 Kettlebell swings /45#, 10 lunges)
Work Out in two parts:
3-3-3-3-3 Press: (95, 100, 105, 110 (F on 3), 105 (F on 3))
30 Hanging Power Clean at 65# for time: 1:48
Cash Out: Stretch
jp
Monday, May 3, 2010
New Gym, New Program
Today started the first day of workouts at Chris' Gym in his Garage. He has put together a nice outfit with lots of bumper plates and stuff. He is stretching his legs and is going to start programming. Today was interesting.
Team Work Out
10 Air Squats
10 Push-ups
2 person teams, only one works at a time
AMRAP in 25 minutes
Must complete a full set, but can do multiple sets
Jen and I teamed up and together I think we completed 35 or 36 rounds in the time frame
Cash Out: Shoulder Rolls.
jp
Team Work Out
10 Air Squats
10 Push-ups
2 person teams, only one works at a time
AMRAP in 25 minutes
Must complete a full set, but can do multiple sets
Jen and I teamed up and together I think we completed 35 or 36 rounds in the time frame
Cash Out: Shoulder Rolls.
jp
Saturday, May 1, 2010
For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups
Pull ups on the I-Beam suck no room to kip... had to asst.
35 lbs plate for Kettlebell swings..
HSPU on the table L-style
Other wise...
Time: 21:10
need full pull-up bar at home!!!!
jp
Labels:
Burpees,
Handstand Push-ups,
Kettlebell,
Pull-ups,
Sit-ups
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