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.