Deadlifts and Pushups

Early Afternoon

WU: 1 mile run, Shoulder dislocates, Samson stretch, 2 X 10 Deadlifts (117#)

Workout: Deadlift (1, 1, 1, 1, 1, 1, 1)

Loads: 277#, 297#, 307#, 317#, 327#, 337# (failed 1st attempt but made second), 347# (failed first attempt but made second attempt)

200 Pushups for time: 11:23

Late afternoon

WU: About a mile of trails before starting the hill repeats.
Workout: 8 X Hill Repeats

30, 28, 30, 30, 30, 27, 29, 26

My workout was going to be 30 seconds on, 20 seconds off using the treadmill, but who wants to rot away on one of those things when the sun is out and the trails are begging to be traversed. I made my way to a monster hill at the intersection of Bells Mill Road and Forbidden Drive. I took the first interval for about 30 seconds at my max pace and tried to lower my time on each subsequent interval.

• Workout comments: A new PR for the deadlift. I wouldn't say my form was great on the last two repetitions, but I tried to keep my back as flat as possible. I realize this will become the major limiting factor as the weights increase, so I'll try and work on keeping myself as "in-line" as possible. I can feel my form start to fail as soon as I move through the first few inches of the move, probably a sign that I need to strengthen my legs a whole lot more before I can expect any significant gains.
• My workout was going to be 30 seconds on, 20 seconds off using the treadmill, but who wants to rot away on one of those things when the sun is out and the trails are begging to be traversed. I made my way out to a monster hill at the intersection of Bells Mill Road and Forbidden Drive. I took the first interval for about 30 seconds at my max pace and tried to lower my time on each subsequent interval. Rest time was between 60 and 90 seconds, closer to the latter just before the last interval.
• Gear: iPhone, Vibrams, tech shirt/short
  Body: I felt some slight soreness in my lower back this morning but defintely better than I have most of this week.


• Nutrition: Good

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.