Walk and Stretch

Today was a rest day.  I needed it.  Shoulders were shot from either the Push press or the Yoga.  Not sure which.  Walked and stretched in the gym for about an hour.

jp

Push Press and Back Squats

Warm-up

Three rounds of

10 Hip Extensions

10 Double Unders

10 Sit-ups

10 Squats

Workout

5 sets with Reps of 21-15-9-15-21 of

75# push press

75# back squat

Time: 13:57

First two sets were unbroken, but had to break the rest up in smaller groups for the push press and the back squats on the last two sets.

Cashed out with 50 double unders for time.  Took me 6:11, almost twice as long as yesterday.  Stupid double unders.

In the evening I went to a Yoga class.  It was a lot tougher then I thought and incredible stretchy.

jp

Lucy

Warm-up was light bear complex with some back extensions and GHDs.

Work out was Lucy.

5 Dead hang pull-ups

10 Burpees

400m Run

Five rounds finished in 18:49. 

Avg HR 156

Max HR 168

Cal 280

Pretty gassed due to burpees followed by running.  Never a good combo for me.

Cashed out with 50 Double-unders at 3:27.

HR shot up to 170.

jp

Murphy

Today's workout was a killer and I am totally sapped. I need a nap in a bad way.

"Murphy"

Run 1 mile
100 pull ups
200 pushups
300 squats
Run 1 mile

Time: 53:18
I broke the pull/push/squat into 10 blocks, doing 10, 20, & 30 of each. Monsters do it unbroken, but I'm not a monster.

I will be taking Saturday off completely. I'm zonked!

jp

Double Duty

AM:

Warm-up three rounds of
10 Sit-up, Run 200m, 10 Push-ups, Run 200m, 10 Squats run 200m

Heavy lift
Bench Press 7x1 max effort. I made 195#, which I think is a PR and failed on 205#. I 'think' I could have gotten the 200 if I tried it first.

Cash out with 50 double unders in 3:55... Best time yet!

PM:

Circuit training
30 seconds of work on the following with a 10 second transition
Plank, Dip of bench, Step up on bench, Sit-ups, Push-ups, Squats, Bear Crawl, Lunge
Then run 650 meters
Three times through. Runs were killer as they still tax me.

Then met up with my coach while he was prepping for his PM class and worked on double unders again.

That makes five workouts in three days...  Saturday I rest!

jp

Swim

Swam today as a rest activity.

20 minutes of laps followed by 10 minutes of 25 yard sprints and return to start by walking.

jp

Rowing

Got a second workout in today with rowing.

Interval training.

Row 250m (53 sec)
Rest 1 min
Row 500m (1:51)
Rest 2 min
Row 750m (3:11)
Rest 3 min
Row 1000m (4:13)
Rest 4 min
Row 1500m (6:40)

I'm pooped again.  Spent for the night I believe.

jp

Burp, Sit, Kettle, Pull, Handstand

Today was a killer! Coach stole it from the main site.

70 Burpees (That should have been a bad sign right there)
60 sit ups
50 Kettlebell swings 1.5 pood (I used a 50# dumbbell)
40 Pull-ups
30 Hand Stand Push-ups (I scaled using the band... Others scaled with a strict dumbbell press, but I wanted to 'feel' being upside down')
Time: 18:40

Cashed out with 50 double unders at 6 mins. Slower than last time, but I was pretty pooped from this workout.

jp

Front Squats, Pistols, Leg Machine thingies

Workout

Front Squats

5-5-3-3-1-1-1-1

Ended with fails on 185 and 180.  Last success was 175.

Then

3 rounds of

10 Pistols

10 Leg Ext

10 Leg Adductors

Then

I added 50 double unders because I suck at them.  Took me 4:14 to get them done.

jp

Open WOD 1

I did the Open WOD #1 today for the Crossfit Open.  No chance of me making the finals! :)

Open WOD 1

30 double unders

15 Power Snatches (75#)

Max rounds in 10 minutes.

I got only 2 full rounds plus 30 double unders and 5 Snatches.

It is a good thing they allowed the loose interpetation of 'Snatch' as ground to over head.  Most of mine turned into power cleans with a push press.  However, it was the double unders that really killed me.  I must be doing the equivalent of 50 double unders energy wise just to get my 30 done.  Need more practice!

After the WOD timed.  I completed the rounds for a total of five rounds that took me about 24 minutes or so...

Also - Warrior Dash is coming to KC.  Shorter road trip in July!  http://www.warriordash.com/register2011_kansas.php

jp

Muted Bench plus Rows

Today's workout

10 rounds of...

10 muted dumbbell press from the floor w/ 40# dumbbells

10 High dumbbell Rows with 25# dumbbells.

Time: 13:15

Ran two laps (about 1300 meters)

Time: 7:20

jp

Run, Snatch, Knees, Pull

22 months post-op

Warm-up was more of the same, but in different order...

Workout

Run 650m (1 lap in the gym)

20 dumbbell snatch (30#)

10 knees to elbows

5 pull-ups

10 knees to elbows

20 dumbbell snatch (30#)

Run 650m

Time: 12:26

This was a fun workout.  Legs started to be jello on the second run, but picked up afterwards.

Cals: 203

Avg HR: 164

Max HR: 180

jp

Tues = Donkey Kong and Wed = Swim

Tuesday:
Donkey Kong...

Reps of 21-15-9 of the following:
Burpees
Kettlebell Swings at 1.5 pood (used 50# dumbbell)
Boxjump (24")

Time: 9:58


Wednesday:
Swam laps for 20 minutes then did 10 minutes of sprints in the pool... One length down and walk back. 

Good workout, but it always makes me sleepy to swim.  Plus I found out the heart rate monitor doesn't work in the water...  It is water resistant, but does not transmit through the water.


jp

Deadlift and Handstands

Warm-up (2 Min jump rope, 10 back ext, 10 knees to elbows) x3

Work out

5 rounds of

10 deadlifts at 50% (155#)

5 Handstand Push-ups (Subbed two hand stands at max time since I don't have HSPU yet)

Time is a bit odd: 10:20 ish, but the Handstands were not for time.

Cash out: Ran for a few laps

jp

AMRAP

As many rounds as possible in 20 minutes of

15 Kettlebell Swings (35#)
10 Overhead Squats (45#)
5 Burpees

I got 9 full rounds plus the Kettlebell and Overheads. Should have had the burpees but the heart monitor malfunction took me out for about a minute trying to get it to work before I gave up and took it off.


Knee was a little sore on the last few sets of overheads as well.


jp

Wed and Thur

How the heck did I forget to put Wednesday up?

5 dumbbell snatches each hand with 25#
10 Burpees
20 Sit-ups
5 rounds
Time: 22:08
Cal: 286
Avg HR: 145
Max HR: 167



Thursday

100 Burpees for time. Completed in 10:42

Cal: 150

Avg HR: 154

Max HR: 167

- I had some heart rate monitor issues early.  Slowed down the Burpees.  Don't know if/how it affected the HR.  The damn band slipped off my chest to my tummy and wasn't picking up the HR.

Rested 5 mins.

100 squats for time. Completed in 3:25

Cal: 46

Avg HR: 149

Max HR: 160

Rested 5 mins.

Jump Rope for 10 mins. Trying to get the occasional double under. I think I only strung three together as my best today.

Cal: 143

Avg: 151

Max: 160

jp

Second go around

Did a run in the rain.   Not a good idea.  Ran for 32 minutes.  Not sure of distance...  Knee is killing me.

Cal Burn: 457
Avg HR:152
Max HR: 161

jp

Hotel Gym for a week

I'm in Nashville for a week of Symposiums.

Went to the gym at 4am because the bozo next store had his tv on at 330 and I couldn't sleep.  Piss me off.

The gym does have a pull-up bar and even for 4am it was pretty crowded.  Mostly east coast folks on central time, but the hotel is HUGE and the gym seemed to be able to accommodate it pretty well.    Saw a modified version of this from Carrissa over at TT.  Thought it would be great for on the road.


14 Pull-ups, 1 Push-up, 15 Sit-ups
13 Pull-up, 2 Push-ups, 15 Sit-ups
12 Pull-ups, 3 Push-ups, 15 Sit-ups
...
1 Pull-up, 14 Push-ups, 15 Sit-ups
Time: 23:50

Those counting at home that is 210 sit-ups and 105 pull-ups and push-ups.

Then did some jump rope for about 15 mins.  Mostly singles.

jp

Row, Kettlebell, Deadlift

Four rounds of the following exercises:

Row 500 meters
30 kettlebell swings with 35# 
10 deadlifts with 135#

Time: 20:26

I ting'ed my back just a tad on the Kettlebells by not lifting it into position correctly, but I muscled through the rest of the workout.

Off for a week long road trip so it is most likely body weight workouts for me from the hotel for the rest of the week. Here is to hoping for a pull-up bar!



jp

AMRAP - Core Lifts

In 20 minutes conduct as many rounds as possiable of

4 Deadlifts
3 Hanging Power Cleans
2 Front Squats
1 Push Press

I used 95# because the listed 135# was a bit heavy for me. Still not strong enough.

I got 21 full rounds of the lifts.

Cal: 280

Avg HR : 145

Max HR: 166

jp

Bench and metcon

We had a Bench Press with a very short MetCon today.

I maxed out the Bench Press at 185, with a little assistance.

MetCon was Three rounds of 10x Lat Pull Downs (32.5#), 10x Triceps Ext. (60#), 10 Push-ups
Time: 3:24

Total Cal: 336
Max HR: 143
Avg HR: 104

Farmer's Walk and Thrusters

400m of Farmer's walk with 40# dumbbells. Stopping every 10m to do one thruster with said dumbbells.

Time: 22:57
Cal: 308
Avg HR: 148
Max HR: 169 

Then did 50 single jump ropes and then 50 double-unders. They go slow. 
Total time 5:45


jp 

Max Effort

Warm-up

A bit different with a timed station warm-up.  Two minutes each station for two rounds of pass through (shoulder stretch), sit-ups, jump rope (singles), short box jump. 

Work Out

Max Effort

Complete as many reps as possible without stopping of pull-ups, squats, & push-ups.  Count total number of reps for all three items in a single count.  Rest two minutes after a full set.  Do three sets.

Set One: 180

Set Two: 120

Set Three: 128

Squats were the in the majority with 20-15 of each pull-ups and push-ups on each set.

Although not counted for time, I went for about 20 minutes

Cal: 362

Avg HR: 143

Max HR: 172

jp