Metcon

Late Afternoon

3 Rounds (1 minute on, 30 seconds off)

Jumping Lunges 52, 50, 52
KB Swings (50#) 28, 27, 25
Pushups (Hands off the floor at the bottom) 27, 26, 30


AMRAP in 12 minutes

15 V-ups
5 Man-Makers (30# DBs)
* A Man-Maker is a modified Thruster/Clean/Squat Thrust/Renegade Row. Start with Dumbbells at your sides. Drop down into a squat thrust and perform 1 Renegade Row per arm. Bring feet towards chest and accelerate upwards, shrugging the weights up and catching in clean position. Straighten up while pressing weights overhead. 1 rep.

6 Rounds + 2 Reps

Bench Press, Central Bucks Cross fit

Late afternoon

Strength
Bench Press 5, 5, 5, 3, 3, 3

Loads: 155, 175, 195, 215, 220, 225

Metcon

4 Rounds
Push Press (75#)
Double Unders
Box Jumps (24in)
KB Swings (50#)
Burpees

23, 53, 16, 22, 14 = 128
22, 56, 13, 14, 13 = 118
24, 46, 13, 16, 11 = 110
26, 41, 10, 16, 11= 104

Total: 460

Workout comments: I was talking to Mike from Central Bucks Crossfit today and this workout basically is modelled after the "Fight Gone Bad" workout. This workout was one of the first few in the Crosfit era, given to a ultimate fighter who, after finishing the workout, said it was like a fight gone bad. The Fight Gone Bad workout consists of3 rounds of SDHP, Push Press, Wall Ball, Rower and Box Jumps. A good score is around 300 and Mike's best was 315. Since Malvern has a rower, maybe I'll give this workout a try soon. They are hosting this workout at CBC on Sunday at 11. If I didn't have tickets for the Phillies game, then I would defintely want to go to this.

PR for the 3RM in the bench press today. This follows a PR in the 3RM in the squat on Monday. Honestly, I was loading the bar without thinking and put 215 on the bar as if I were performing the squat, where I continuously move up in 20lb increments. I didn't realize I had 215 on the bar until the 3rd rep and by then it didn't matter. So I figured I'd go for it, adding 220 and then 225 to the bar. 225 was a struggle, but I got pressed out.

Deadlift, Pullups, Back to Back Couplets

Early afternoon


Workout


Strength: Deadlift 5, 5, 5, 3, 3, 3


Loads: 207, 257, 277, 297, 307, 317


3 X 10 Pullups


Metcon 1: AMRAP in 12 minutes
SDHP (77#)
Thrusters (77#)


5 + 13


Metcon 2: AMRAP in 12 minutes
25 Situps
25 Double Unders

8 + 19

Workout comments: I felt considerably better than I did during yesterday's workout. Even after the deadlifts and pullups, I still had a lot of energy to do both metcons. It was probably the best consistent strings of double unders I have ever put together. I only faulted on a few of the rounds, and it was only 1 fault per round. I honestly think the difference was the Vibrams I was wearing for the workout today. I felt like wasn't losing any momentum by landing on the cushioning of a normal sneaker. The situps were defintely the limiting factor on this workout.

A double whammy metcon

Late afternoon

AMRAP in 12:00

10 Pushups
10 Renegade Rows (40#)
20 Mountain Climbers

14 + 2 reps

5 rounds for time: 45# DBs

5 Deadlifts
5 Hang Power Cleans
5 Push Press
5 Squats

25 Situps

*If the weight touches the ground in the middle of a round, 5 burpee fault.

7:26

Workout comments: I tried a similar workout a few weeks back with increasing weight, but still with the idea that you could not drop the dumbbells. I made it up to 65# I think, so 45 seemed like a good place to start. I usually make it a point to go hard during the first round, gauge the estimated time to finish, and try to beat that time. In this case, I finished the first round in approx. 1:34 and the second round in 1:30. I could feel it getting tougher, but wanted to beat 7:30 for the 5 rounds. I really had to push it out at the end. The last round of situps killed me.

The first metcon was tough. I should have gone for lighter weight if I wanted to get a more cardio-focused workout. The pushups were all unbroken, but the mountain climbers are tough towards the end because you are forced to hold your body in basically a plank position. Felt good for both workouts.

Central Bucks Crossfit, run (April 7th, 9th)

Bit of a late post, but I've been on vacation in Naples, Florida for the past week. Here's a few workouts since then:

Wednesday, April 7th (afternoon)

WU: air squats, SDHP practice

Workout: Central Bucks Crossfit

21, 18, 15, 12, 9, 6, 3 SDHP (65#)

3, 6, 9, 12, 15, 18, 21 KB Swings (53#)

Shuttle Runs (4 cones, set every 12 meters)*

* Done before each round of SHDP and KB swings, 7 total.

17:30

Friday, April 9th (morning)

An easy run down in Boca Raton, Florida while waiting for Brigid to get out of some training sessions. Spent the morning drinking coffee with this view:

Not to mention the fact the route I took was pretty much right down A1A Beach Front Avenue:

I didn't see Vanilla Ice, not all the Lamborginis, but I'm sure I wasn't far enough south for this.

Central Bucks Crossfit

Late Afternoon

WU: Ladder agility training, Parallete practice: 3 rounds max hold L-sit, 3 rounds max reps pushups, DB Squat clean thruster practice

Workout: 21, 18, 15, 12, 9, 6, 3

Dumbbell Squat Clean Thrusters (45# X 2 = 90#)
Renegade Rows (45# X 2 = 90#)
Situps X 2

• Workout comments: This is like the 4th or 5th workout in a row that I have done that has lasted at or over 30 minutes. It was hard to tell whether the DBSQT were taking more out of my muscles or lungs. Both were burning like a Southern California wildfire. It's tough to gauge whether I am doing these in a respectable time or not, since most other people are finishing before me, albeit with lighter weights. Either way, I don't think I could have physically taken less rest during the workout. Mike made a comment that using those weights and finishing the workout in under 15 minutes should be my ultimate goal. I hope there's no one out there that can finish that workout that fast.
• Body: Tight hamstrings, Sore lower back
• Nutrition: Needed improvement

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.