Early Afternoon
WU: 3 Rounds
Shoulder dislocates, 10 Left legged pistols, Samson stretch
Workout:
25 Pushups
25 Pullups
25 Situps
50 Pushups
50 Pullups
50 Situps
75 Pushups
75 Pullups
75 Situps
35:23
Workout comments: I have been doing heavy loads of pullups lately. Without much access to a standard pullup bar to practice kipping pullups, I'm left with the pullup bar that I hang from my door frame. Most of the time I have to resort to semi-strict pullups, that being no swing and very little leg kick. During these long bouts, I can't seem to get more than 5 reps at a time. Hopefully this improves before long.
General comments: Ankle seems to have taken a slight turn for the worse. I was hoping it would be fully healed in 7-10 days. It's frustrating that these sorts of things go on this long. I'm going to serious lay off the lower body exercises until it is healed. Food consumption this weekend has been pretty solid. Almost entirely clean. I'm not going to track what I eat, just an overall estimate.
Sunday, February 28, 2010
Saturday, February 27, 2010
Thrusters and Double Unders
Early Evening
WU: 5 mins of steps
2 Rounds:
10 Squats, Samson Stretch, 10 Pullups, 10 Pushups, 10 Situps, Shoulder dislocates
Workout:
10 Thrusters (135#)
50 Double Unders
8 Thrusters
40 Double Unders
6 Thrusters
30 Double Unders
4 Thrusters
20 Double Unders
2 Thursters
10 Double Unders
9:59
5 min rest:
Timed dead hang: 59 seconds.
Workout comments: I finished all the thruster sets without dropping the weight except for the second set. I was having some real trouble finishing the double unders, something I usually don't struggle with. I would say this was the major limiting factor in this workout. I saw a video posted on the Crossfit main site of Chris Speal finishing this workout in 3:54. Another guy had finished the workout in 7:58. I always watch these videos and think, "I could hit that time." It's just funny how you notice 3:54 going by on your watch while you're only crawling through the second set. Still, I was happy with the time. I know I can improve my dexterity while in exhaustion.
General comments: Nothing to report. I felt rested. My diet has been pretty good during the week. Weekends are a different story, but I'm making every effort to control the content and quality of food I eat. Hopefully the volume will take care of itself.
WU: 5 mins of steps
2 Rounds:
10 Squats, Samson Stretch, 10 Pullups, 10 Pushups, 10 Situps, Shoulder dislocates
Workout:
10 Thrusters (135#)
50 Double Unders
8 Thrusters
40 Double Unders
6 Thrusters
30 Double Unders
4 Thrusters
20 Double Unders
2 Thursters
10 Double Unders
9:59
5 min rest:
Timed dead hang: 59 seconds.
Workout comments: I finished all the thruster sets without dropping the weight except for the second set. I was having some real trouble finishing the double unders, something I usually don't struggle with. I would say this was the major limiting factor in this workout. I saw a video posted on the Crossfit main site of Chris Speal finishing this workout in 3:54. Another guy had finished the workout in 7:58. I always watch these videos and think, "I could hit that time." It's just funny how you notice 3:54 going by on your watch while you're only crawling through the second set. Still, I was happy with the time. I know I can improve my dexterity while in exhaustion.
General comments: Nothing to report. I felt rested. My diet has been pretty good during the week. Weekends are a different story, but I'm making every effort to control the content and quality of food I eat. Hopefully the volume will take care of itself.
Thursday, February 25, 2010
Burpee Pullups
Early Evening
WU: 3 Rounds
10 Squats, Samson Stretch, 10 Pushups, 10 Situps, 10 Lunges
Workout: 100 Burpee Pullups
16:43
Workout comments: The burpee pullups were done without the jump at the top (ankle). The pullup bar was hanging from my door frame so I started from a hang on each one.
General comments: Resting heart rate: 44. Sleep: 7 hours. Diet was decent today. I've read a lot about Paleo diets, diets eliminating wheat, diets eliminating gluten, diets eliminating every combination of animal product. I think it's a good idea to start just by eating as "clean" as possible. As little processed foods as possible.
WU: 3 Rounds
10 Squats, Samson Stretch, 10 Pushups, 10 Situps, 10 Lunges
Workout: 100 Burpee Pullups
16:43
Workout comments: The burpee pullups were done without the jump at the top (ankle). The pullup bar was hanging from my door frame so I started from a hang on each one.
General comments: Resting heart rate: 44. Sleep: 7 hours. Diet was decent today. I've read a lot about Paleo diets, diets eliminating wheat, diets eliminating gluten, diets eliminating every combination of animal product. I think it's a good idea to start just by eating as "clean" as possible. As little processed foods as possible.
Wednesday, February 24, 2010
2009 Crossfit Games (HSPU, KB Swings, and Incline Situps)
Tuesday, February 23, 2010
Early Evening
WU: 3 rounds
Shoulder dislocates, KB Swings (35#), 10 Pullups, 10 Back Extensions
Workout: 2009 Crossfit Games Event, AMRAP in 8 minutes...
4 HSPU
8 KB Swings (2 pood-I modified this to a 55# DB)
12 GHD Situps (I used a decline bench on the highest setting)
6 full rounds and tried to get another HSPU in but could not complete.
Workout comments: I'm still nursing a sore ankle so I tried limiting the exercises I do involving it. KB swings seemed OK when I tried them in the WU and it didn't really bother me throughout the workout. This workout has several limiting factors, as I just can't
General comments: Resting HR: 44. Sleep: 7 hours.
Early Evening
WU: 3 rounds
Shoulder dislocates, KB Swings (35#), 10 Pullups, 10 Back Extensions
Workout: 2009 Crossfit Games Event, AMRAP in 8 minutes...
4 HSPU
8 KB Swings (2 pood-I modified this to a 55# DB)
12 GHD Situps (I used a decline bench on the highest setting)
6 full rounds and tried to get another HSPU in but could not complete.
Workout comments: I'm still nursing a sore ankle so I tried limiting the exercises I do involving it. KB swings seemed OK when I tried them in the WU and it didn't really bother me throughout the workout. This workout has several limiting factors, as I just can't
General comments: Resting HR: 44. Sleep: 7 hours.
Wednesday, February 24, 2010
Early Evening
WU: 2 rounds
5 OH Squats (45#), 5 Hang Clean and Jerks (45#), 20 Pushups, 20 Situps
Workout: Rolling Thruster-Grace
7:42
Crossfit Center City
5 min rest: AMRAP in 3 minutes (situps): 96
Workout comments: This workout was good. Defintely saving it for a rainy day. I would like to see how I do with 135#.
General comments: My ankle is almost healed. I'm defintely mad that I can't run at all. I'm not sure if overcompensating over the course of next week would be helpful or detrimental. I really wanted to run the Ugly Mudder race this Sunday, but I don't see how it will at all be successful with the my lack of running and and my ankle not fully healed.
Monday, February 22, 2010
BW Bench Press and Weighted Pullups
Early afternoon
WU: 3 rounds
Shoulder dislocates, 15 pushups, 15 situps, 15 back extensions
Workout: 5 rounds (record max reps)
BW Bench Press (195#)
Weighted Pullups (25#)
Bench Press: 6, 7, 6, 5, 5
Pullups: 4, 5, 5, 4, 4
Then, AMRAP (situps) in 3 minutes: 96
Equipment: Used a Smith machine for the bench press and a 25# DB for the weighted pullups. My feet were anchored during the situps.
I sprained my ankle on Saturday while snowboarding in the Poconos. It didn't hurt that bad at first. In fact, I continued snowboarding on it for the rest of the day. It sounds weird, but it hurt more to take weight off of it than it does to put weight on it. Once I start walking, I forget my ankle is sprained. Still, I did not want to risk delaying the healing process, so I did no further workouts on Saturday and Sunday, and I focused on upper body today. This is also a poor excuse for not working out on Friday, but we spent nearly 5 hours driving up to the Poconos after GPS failed us miserably. I don't know if I'll throw in another workout today. It's tough to come up with stuff when you have to exclude your lower body.
WU: 3 rounds
Shoulder dislocates, 15 pushups, 15 situps, 15 back extensions
Workout: 5 rounds (record max reps)
BW Bench Press (195#)
Weighted Pullups (25#)
Bench Press: 6, 7, 6, 5, 5
Pullups: 4, 5, 5, 4, 4
Then, AMRAP (situps) in 3 minutes: 96
Equipment: Used a Smith machine for the bench press and a 25# DB for the weighted pullups. My feet were anchored during the situps.
I sprained my ankle on Saturday while snowboarding in the Poconos. It didn't hurt that bad at first. In fact, I continued snowboarding on it for the rest of the day. It sounds weird, but it hurt more to take weight off of it than it does to put weight on it. Once I start walking, I forget my ankle is sprained. Still, I did not want to risk delaying the healing process, so I did no further workouts on Saturday and Sunday, and I focused on upper body today. This is also a poor excuse for not working out on Friday, but we spent nearly 5 hours driving up to the Poconos after GPS failed us miserably. I don't know if I'll throw in another workout today. It's tough to come up with stuff when you have to exclude your lower body.
Thursday, February 18, 2010
Central Bucks Crossfit, 30s Intervals, and the 2009 Crossfit Games Chipper
Wednesday 2-17-2010
Early Evening
Warmup: minimal
Workout: Central Bucks Crossfit
50 DUs
100 Situps
90 Walking Lunges
80 Ball Jacks (12#)
70 Renegade Rows (20#)
60 Wall Balls (20#)
50 DB Snatches (40#)
40 KB Swings (40# for the first 20, 50# for the second 20)
30 Box Jumps (24-in box)
20 Burpees
23:42
This workout came with some built in breaks in order to initial next to the set after completion. Still, I was breathing very heavy throughout. Competition is the easiest way to train.
Thursday 2-18-2010
Early afternoon
Warmup: 2 rounds
Shoulder dislocates
5 reps OH Squats (77#)
5 reps Squat Clean (77#)
10 Pushups
10 Situps
1 mile run
Workout: 30 sec on: 30 sec off
Treadmill workout with 12% grade 0-30 sec slower than 5K pace. Do not decrease the pace.
Pace was set to 6:27
1 mile cool down
Shoes: Asics Cumulus 9 (pretty old)
This workout felt decent. I thought the pace felt a little too quick too hold after the first rep, but I increased my stride length and my heart rate seemed to drop slightly. The last three intervals were tough to make it through.
Early Evening
Warmup: 2 rounds
10 Squats
10 Pushups
10 Situps
10 Back Extensions
Workout: 2009 Crossfit Games Chipper
15 squat cleans (157#)
30 Knees to elbows
30 Box Jumps
30 Muscle Ups (Sub 45 Pullups, 45 Dips)
30 DUs
30 Push Press (40# DBs)
30 Thrusters (135#, sub 117#)
30 Pullups
30 Burpees
300 feet OH walking lunges (45# sub 35#)
39:50
Felt pretty wiped after doing the chipper this afternoon. Could not get the motivation to continue through the workout and the 157# squat cleans felt especially heavy.
Early Evening
Warmup: minimal
Workout: Central Bucks Crossfit
50 DUs
100 Situps
90 Walking Lunges
80 Ball Jacks (12#)
70 Renegade Rows (20#)
60 Wall Balls (20#)
50 DB Snatches (40#)
40 KB Swings (40# for the first 20, 50# for the second 20)
30 Box Jumps (24-in box)
20 Burpees
23:42
This workout came with some built in breaks in order to initial next to the set after completion. Still, I was breathing very heavy throughout. Competition is the easiest way to train.
Thursday 2-18-2010
Early afternoon
Warmup: 2 rounds
Shoulder dislocates
5 reps OH Squats (77#)
5 reps Squat Clean (77#)
10 Pushups
10 Situps
1 mile run
Workout: 30 sec on: 30 sec off
Treadmill workout with 12% grade 0-30 sec slower than 5K pace. Do not decrease the pace.
Pace was set to 6:27
1 mile cool down
Shoes: Asics Cumulus 9 (pretty old)
This workout felt decent. I thought the pace felt a little too quick too hold after the first rep, but I increased my stride length and my heart rate seemed to drop slightly. The last three intervals were tough to make it through.
Early Evening
Warmup: 2 rounds
10 Squats
10 Pushups
10 Situps
10 Back Extensions
Workout: 2009 Crossfit Games Chipper
15 squat cleans (157#)
30 Knees to elbows
30 Box Jumps
30 Muscle Ups (Sub 45 Pullups, 45 Dips)
30 DUs
30 Push Press (40# DBs)
30 Thrusters (135#, sub 117#)
30 Pullups
30 Burpees
300 feet OH walking lunges (45# sub 35#)
39:50
Felt pretty wiped after doing the chipper this afternoon. Could not get the motivation to continue through the workout and the 157# squat cleans felt especially heavy.
Monday, February 15, 2010
70 min tempo run
Workout: 70 min tempo run (85%)
Took the Vibrams out again despite some soreness in my calves from the interval workout I did with them on Saturday. I thought the soreness would dissipate within the first few miles of the workout as they had a chance to loosen up. But you can't really mask a problem you're having with your feet, legs, hips, or back while you are wearing these things. Without the cushioning of normal modern running shoes, you simply have nowhere to hide. I found myself gingerly easing downhill, while uphills felt almost a welcome reprieve. I figured I would take the SRT for the last few miles home starting at Hart's Lane, but the path was still snow covered. Luckily, there was a snowmobile path that had been worn down earlier this week and I found it made for a perfect running trail. The packed snow made for a perfect cushioned break from the asphault, and after rubbing some snow on my exposed calves, they started to feel great. Only took about 8 miles to work out the tension, but I'll take what I can get.
Although I was open to the idea of a tempo run today, it just wasn't happening. My calves were too sore at the start of the run to consider pushing the pace for any longer than 10 minutes. I may have to start working these Vibrams into the training plan more gradually.
Equipment: Ipod, running hat, sunglasses, 16 oz. Accelerade, Vibrams, tech shirt and fleece top, mesh shorts.
Took the Vibrams out again despite some soreness in my calves from the interval workout I did with them on Saturday. I thought the soreness would dissipate within the first few miles of the workout as they had a chance to loosen up. But you can't really mask a problem you're having with your feet, legs, hips, or back while you are wearing these things. Without the cushioning of normal modern running shoes, you simply have nowhere to hide. I found myself gingerly easing downhill, while uphills felt almost a welcome reprieve. I figured I would take the SRT for the last few miles home starting at Hart's Lane, but the path was still snow covered. Luckily, there was a snowmobile path that had been worn down earlier this week and I found it made for a perfect running trail. The packed snow made for a perfect cushioned break from the asphault, and after rubbing some snow on my exposed calves, they started to feel great. Only took about 8 miles to work out the tension, but I'll take what I can get.
Although I was open to the idea of a tempo run today, it just wasn't happening. My calves were too sore at the start of the run to consider pushing the pace for any longer than 10 minutes. I may have to start working these Vibrams into the training plan more gradually.
Equipment: Ipod, running hat, sunglasses, 16 oz. Accelerade, Vibrams, tech shirt and fleece top, mesh shorts.
Saturday, February 13, 2010
9 X 1 min ON, 1 min OFF
WU: 4 rounds
5 Pullups
10 Pushups
15 Squats
1 mile run
Workout:
9 X 1 min ON, 1 min OFF
Total distance covered: 2.23 miles with light jogging in between sprints.
*Original Rx called for consistent distances. No accurate way to judge distances. Wore Vibrams with some ice and snow on the roads, which made cornering somewhat tricky. Calve muscles felt sore towards the end of the workout.
5 Pullups
10 Pushups
15 Squats
1 mile run
Workout:
9 X 1 min ON, 1 min OFF
Total distance covered: 2.23 miles with light jogging in between sprints.
*Original Rx called for consistent distances. No accurate way to judge distances. Wore Vibrams with some ice and snow on the roads, which made cornering somewhat tricky. Calve muscles felt sore towards the end of the workout.
Thursday, February 11, 2010
This past week...
Monday (2-8-10)
Main site WOD
"Stephen"
30-25-20-15-10-5
GHD Situps (Incline Situps)
Back Extensions
Knees to Elbows
Stiff Legged Deadlift 95#
28:59
Tuesday (2-9-10)
Boot camp
WU: 1 mile run, Jumping jacks, squats, shuffle
5 Rounds
Alt. Shoulder Press 30# DBs
Box jump (24-in box)
OH walking lunges (45# plate)
Squat thruster w/ mountain climber
Situps
Could not keep track of the number of reps in each station. 1 minute spent at each station with 1 minute rest in between rounds.
Wednesday (2-10-10)
"Angie"
100 Pullups-13:48
100 Pushups
100 Situps
100 Squats-2:40
25:01
Snowed in today by the third major snowstorm of the season. Over 18 inches of snow hit Conshohocken and it was enough for work to give us the day off. I was confined to the house and figured I would try this workout again.
Thursday (2-11-10)
WU:
2 rounds
10 Shoulder dislocates
10 OH Squats 20#
5 Power cleans 27#
5 Thrusters 27#
5 Pullups
Main site WOD
400m run
12 Power cleans 135#
15 Thrusters 95#
33:47
I've been having some trouble with the Olympic lifts. I really didn't think I had the shoulder and wrist flexibility to properly execute these lifts. But today felt pretty good. I was getting through all the power cleans and thrusters without having to stop much for air. Same didn't really go for the later rounds. Overall, felt really good about this workout.
Main site WOD
"Stephen"
30-25-20-15-10-5
GHD Situps (Incline Situps)
Back Extensions
Knees to Elbows
Stiff Legged Deadlift 95#
28:59
Tuesday (2-9-10)
Boot camp
WU: 1 mile run, Jumping jacks, squats, shuffle
5 Rounds
Alt. Shoulder Press 30# DBs
Box jump (24-in box)
OH walking lunges (45# plate)
Squat thruster w/ mountain climber
Situps
Could not keep track of the number of reps in each station. 1 minute spent at each station with 1 minute rest in between rounds.
Wednesday (2-10-10)
"Angie"
100 Pullups-13:48
100 Pushups
100 Situps
100 Squats-2:40
25:01
Snowed in today by the third major snowstorm of the season. Over 18 inches of snow hit Conshohocken and it was enough for work to give us the day off. I was confined to the house and figured I would try this workout again.
Thursday (2-11-10)
WU:
2 rounds
10 Shoulder dislocates
10 OH Squats 20#
5 Power cleans 27#
5 Thrusters 27#
5 Pullups
Main site WOD
400m run
12 Power cleans 135#
15 Thrusters 95#
33:47
I've been having some trouble with the Olympic lifts. I really didn't think I had the shoulder and wrist flexibility to properly execute these lifts. But today felt pretty good. I was getting through all the power cleans and thrusters without having to stop much for air. Same didn't really go for the later rounds. Overall, felt really good about this workout.
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