Row, Squat, Sit, Push Pull

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

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

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

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

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

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

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

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

Overhead Squats

Overhead Squats

3-3-3-3-3-3-3

45-50-55-65-75-85-95

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

Rowing 5K

Rowed 5K today as a workout...

21:18

jp

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

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

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

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

'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

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

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

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

For time:
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