I had to workout at 6 pm today...between work and walking scout I was on my feet all day. Work for most people doesnt include flipping monster truck tires across a room or demonstrating countless pull ups, ring dips and burpees...so its hard to workout at the end of a day.
I did 100 double unders UNBROKEN..boy does that BURN! all over. shoulders, legs, forearms.
my favorite workout AGAIN. I wanted to reward myself after a long day
15 Deadlifts
12 Hang Cleans
9 Front squats
6 Push Jerks
4 rounds
97 pounds ( 2 more pounds added)
15:39 ..tireddddddd! but it was heavier..so I will try this again in three weeks.
By the way, if any of you who are reading this, have not tried any of these workouts, please do. they are the most deceiving looking critters that exist. On paper...sure..thats not too bad...but wait until you are 2 minutes into ANY of these. good luck :)
Sunday, December 21, 2008
Friday, December 19, 2008
SNOW DAY!
The snow day used to be a source of elation as a student...but now, it is just a source of dread.
Scout and I luckily sprinted 4 miles chasing squirrels in the trails before the storm arrived. I think she sensed my sense of urgency to get her "wiggles" out.
I had clients this morning, so I couldnt work out until later...after the storm hit! I wasnt going to risk driving back to the gym, so I busted out a little WOD in my apartment.
7 med ball squat cleans ( 20 lb)
7 burpees
15 rounds
15:21
I was drenched! I love how I can get shaky legs without even moving from a single spot.
I took Scout out of her cage when I was finished and she was licking me like I had been gone for months! I really dont know what she must have been thinking as I did this workout...
I threw the ball for her down our long hallway outside my apartment, and chased her all around...by accident, I nailed the suspended EXIT sign on the ceiling with the ball and it is now dangling by a wire..oops
We finished the night with some oven mitt wrestling. ( I have a cow shaped oven mitt that drives Scout up a wall). The other thing that really pushes her buttons is a shower cap at my parent's house. We cant figure out why she is so threatened by it! it has holes in it now ( because if her)..but my mom keeps it in the same place in her bathroom, just so we can watch the "Scout show" when I come over. As soon as we come into the house, Scout runs right upstairs and barks at the shower cap...if she gets a hold of it..you need the jaws of life to pry it away from her. The other night, I came up and she had pulled it off of the faucet, and turned the water on in the process. She was sitting there soaking wet wrestling with a shower cap...this is what goes on. :)
Scout and I luckily sprinted 4 miles chasing squirrels in the trails before the storm arrived. I think she sensed my sense of urgency to get her "wiggles" out.
I had clients this morning, so I couldnt work out until later...after the storm hit! I wasnt going to risk driving back to the gym, so I busted out a little WOD in my apartment.
7 med ball squat cleans ( 20 lb)
7 burpees
15 rounds
15:21
I was drenched! I love how I can get shaky legs without even moving from a single spot.
I took Scout out of her cage when I was finished and she was licking me like I had been gone for months! I really dont know what she must have been thinking as I did this workout...
I threw the ball for her down our long hallway outside my apartment, and chased her all around...by accident, I nailed the suspended EXIT sign on the ceiling with the ball and it is now dangling by a wire..oops
We finished the night with some oven mitt wrestling. ( I have a cow shaped oven mitt that drives Scout up a wall). The other thing that really pushes her buttons is a shower cap at my parent's house. We cant figure out why she is so threatened by it! it has holes in it now ( because if her)..but my mom keeps it in the same place in her bathroom, just so we can watch the "Scout show" when I come over. As soon as we come into the house, Scout runs right upstairs and barks at the shower cap...if she gets a hold of it..you need the jaws of life to pry it away from her. The other night, I came up and she had pulled it off of the faucet, and turned the water on in the process. She was sitting there soaking wet wrestling with a shower cap...this is what goes on. :)
Thursday, December 18, 2008
Wednesday, December 17, 2008
I went to the gym early this morning 5 am
warm up:
ladder drills 10 minutes
muscle up practice..my pecs have a deep soreness from this, but I am addicted to trying!
10 KB swings ( 35 lbs)
10 back extensions
3 rounds
Crossfit Games Deadlift Event:
5 rounds for time:
5 deadlifts 185 lbs
10 burpees
7:59
The deadlifts were brutal! I dont know if it was because I am still not strong enough for 185 to feel light...or if I am still burnt out from lifting heavy DLs the other night.
I had to do single lifts at the end, with considerable rest in between
When I did the burpees, I felt like I was flying after lifting so much load!
I checked the crossfit games 2008 results..and the big girls hit this workout in 5 minutes.
got a lot of work to do..but we know this. :)
night!
warm up:
ladder drills 10 minutes
muscle up practice..my pecs have a deep soreness from this, but I am addicted to trying!
10 KB swings ( 35 lbs)
10 back extensions
3 rounds
Crossfit Games Deadlift Event:
5 rounds for time:
5 deadlifts 185 lbs
10 burpees
7:59
The deadlifts were brutal! I dont know if it was because I am still not strong enough for 185 to feel light...or if I am still burnt out from lifting heavy DLs the other night.
I had to do single lifts at the end, with considerable rest in between
When I did the burpees, I felt like I was flying after lifting so much load!
I checked the crossfit games 2008 results..and the big girls hit this workout in 5 minutes.
got a lot of work to do..but we know this. :)
night!
Tuesday, December 16, 2008
3 miles with Scouty girl in the rain/sleet/snow/rain/sleet..all within 40 minutes
99 Double unders unbroken
I was doing 79 pound stone pick ups..and I rolled the stone onto my shoulder too high, and it SMASHED my ear!! yikes..right into a diamond earing. My ear is really swollen...but thats what happens when perform caveman-like activities :)
"GRACE"
30 Power cleans + Push Jerks for time
95 lbs
4:13
PR! I had to adjust the collars two times. they moved when I threw the weight down from the jerk. Next time, I am going to try and control the weight as I lower it...so that I dont have to chase the bounce!
The last time I did this, I used 85 lbs and I finished in 5:15!
Clean and Jerk
3-3-3-3-3
110 lbs
99 Double unders unbroken
I was doing 79 pound stone pick ups..and I rolled the stone onto my shoulder too high, and it SMASHED my ear!! yikes..right into a diamond earing. My ear is really swollen...but thats what happens when perform caveman-like activities :)
"GRACE"
30 Power cleans + Push Jerks for time
95 lbs
4:13
PR! I had to adjust the collars two times. they moved when I threw the weight down from the jerk. Next time, I am going to try and control the weight as I lower it...so that I dont have to chase the bounce!
The last time I did this, I used 85 lbs and I finished in 5:15!
Clean and Jerk
3-3-3-3-3
110 lbs
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The squirrel hunter and I after a good chase.
Today I cranked out 6 250 meter hill sprints at Waveny Park. It loops around back to the start, and is about 400 meters around.
I walked Scout through town with my mom and looked at all of the incredible Christmas lights lining the streets, and the inspiring window displays in the stores.
I went back to the gym and cranked out some back squats and standing presses:
BS
50 kg x5
70 x 5
71 x 5
72 x 5
73 x 5
74 x 5
75 x 3
75 x 3
PR!
SP
20 kg x7
30 x 5
35 x 5
36 x 3
37 x 3
38 x 3
Sunday, December 14, 2008
ONE of my goals by my birthday ( Jan 23rd) is to be able to do a muscle up.
I practice every chance I get. As soon as my chest stops screaming from soarness and the bruises on my triceps subside, I am right back on the rings. The practice doesnt last long, because it burns me out so quickly! The movement really sucks the life out of your upper body.
I did 2 sets of 5 jumping muscle ups. It is getting easier to dig myself out of the deep dip.
I will work on sternum to bar pull ups tomorrow.
warm up
2 sets of each
5 jumping muscle ups
5 stone deadlifts to shoulder ( 80 lbs)
Deadlift
50 kg x 5
80 x 5
85 x 5
89 x3
89 x 3
89 x3
90 x 3
PR!!!!!!!!!!!!!!!!!!!!!!!!!!! I have never lifted over 190 lbs before..and I did 199 three times in a row!
I practice every chance I get. As soon as my chest stops screaming from soarness and the bruises on my triceps subside, I am right back on the rings. The practice doesnt last long, because it burns me out so quickly! The movement really sucks the life out of your upper body.
I did 2 sets of 5 jumping muscle ups. It is getting easier to dig myself out of the deep dip.
I will work on sternum to bar pull ups tomorrow.
warm up
2 sets of each
5 jumping muscle ups
5 stone deadlifts to shoulder ( 80 lbs)
Deadlift
50 kg x 5
80 x 5
85 x 5
89 x3
89 x 3
89 x3
90 x 3
PR!!!!!!!!!!!!!!!!!!!!!!!!!!! I have never lifted over 190 lbs before..and I did 199 three times in a row!
Saturday, December 13, 2008
Worked all day today. lots of tire flipping, pull ups, and KB swings for demos and set up. Walked Scout 4 miles.
Warm up:
walked on my hands for 5 minutes
"Filthy Fifty"
As Rx'd for MEN ( except wall ball..dod 16, not 20)
50 reps of each:
Box Jumps
Jumping Pull ups
KB swings ( 1 pood)
walking lunges
knees to elbows
Push Press ( 45 lbs)
Back extension
wall ball ( 16 lbs)
burpees
double unders
22:12
Warm up:
walked on my hands for 5 minutes
"Filthy Fifty"
As Rx'd for MEN ( except wall ball..dod 16, not 20)
50 reps of each:
Box Jumps
Jumping Pull ups
KB swings ( 1 pood)
walking lunges
knees to elbows
Push Press ( 45 lbs)
Back extension
wall ball ( 16 lbs)
burpees
double unders
22:12
Friday, December 12, 2008
Friday
STILL sick. I managed to take a nap at 4, and I felt well enough to crank out a good workout after my last client at 7.
4 rounds
as fast as possible
40kg (88 lbs)
15 deadlifts
12 hang cleans
9 front squats
6 push jerks
12:12!!
PR by 8 minutes!
Thursday
Angie
100 pull ups
100 push ups
100 sit ups
100 squats
19:12
My shoulders were screaming from Freddys Revenge, my lats were tired from the weighted pull ups, and my les were shot from the squats...and I was sick. But I PRd!
3 miles in the rain with Scout..She is a tough little girl, but will do everything she can to avoid the puddles.
STILL sick. I managed to take a nap at 4, and I felt well enough to crank out a good workout after my last client at 7.
4 rounds
as fast as possible
40kg (88 lbs)
15 deadlifts
12 hang cleans
9 front squats
6 push jerks
12:12!!
PR by 8 minutes!
Thursday
Angie
100 pull ups
100 push ups
100 sit ups
100 squats
19:12
My shoulders were screaming from Freddys Revenge, my lats were tired from the weighted pull ups, and my les were shot from the squats...and I was sick. But I PRd!
3 miles in the rain with Scout..She is a tough little girl, but will do everything she can to avoid the puddles.
Wednesday, December 10, 2008
still sick
4 miles walk/run with scout..I think she was feeling sick too. I was up at 2 am! and I had her up with me..poor little girl!
ring dips
4 sets of 5
later
on the treadmill:
800 meters @6:45 mile pace
8x 30 seconds at 5:00 min mile pace ( 12..the highest it would go).
even later
squat
70x5
72x5
73x5
73x5
73x5
73x3
73x3
weighted pull up
5 kg on belt
5x4 reps
5 x 79 pound stone pick up
15 second L sit on parralettes
x 3
ring dips
4 sets of 5
later
on the treadmill:
800 meters @6:45 mile pace
8x 30 seconds at 5:00 min mile pace ( 12..the highest it would go).
even later
squat
70x5
72x5
73x5
73x5
73x5
73x3
73x3
weighted pull up
5 kg on belt
5x4 reps
5 x 79 pound stone pick up
15 second L sit on parralettes
x 3
Tuesday, December 9, 2008
hill work
I ran with Scout about 5 miles this morning
I did some hurdle work and ladder work later
one leg hops
6 x 250 meter hill SPRINT! with 200 meter recovery
deadlift:
82 kgx 2
84x3
85 x 3
86 x 3
86 x 3
86 x 3
86 x 3
PR!
I did some hurdle work and ladder work later
one leg hops
6 x 250 meter hill SPRINT! with 200 meter recovery
deadlift:
82 kgx 2
84x3
85 x 3
86 x 3
86 x 3
86 x 3
86 x 3
PR!
Sunday, December 7, 2008
snow!
Scouts first snow! There was snow blanketing the trails this morning, and I wasnt sure how Scout would react. She first shook her behind like a hoola dancer, trying to shake off the icy white substance...then she took off like a husky pulling a sled and she didnt stop for 40 minutes!! It wore me out! she literally slept for the rest of the day she was so tired.
I didnt get to work out until later in the day because I had clients all day. I was very tired by the time I got to my gym.
I did some running drills and ladder work
3 rounds of
250 meter row
40 jump squats with 45 pound bar
20 push ups
I didnt get to work out until later in the day because I had clients all day. I was very tired by the time I got to my gym.
I did some running drills and ladder work
3 rounds of
250 meter row
40 jump squats with 45 pound bar
20 push ups
Saturday, December 6, 2008
My mom worked her elbow magic in my shoulder/trap/lat area, and my injury feels a lot better already! its definitely a trigger point. I love having such an extreme body awareness..I can tell exactly wher emy kinetic chain went wrong and find the origin of pain!
morning:
long run/walk with Scout-squirrel chasing...aka interval training :) this is everyday, but I just decided to start adding it. We do about 4 miles..sprinting and walking. If you let dogs do the job that they are bred to do, then they are a lot happier. Scout and I go squirrel hunting together...so that she feels like she has accomplished her lifes purpose everyday. shes a happy pup. and fit. ;)
mid day:
Sprints: 4 x 250 meter hill-straight up! without scout..although I found myself aware of every single squirral in my line of vision. oh goodness.
evening:
500 meter row
Dead Lift-PR!
60kgx5
70x4
75x3
80x3
83x3
84x3
84x3
84x3!
4 rounds
50 double unders ( unbroken)
10 KB swings ( 56 pounds)
BRUTAL after the DLs...I feel really good.
morning:
long run/walk with Scout-squirrel chasing...aka interval training :) this is everyday, but I just decided to start adding it. We do about 4 miles..sprinting and walking. If you let dogs do the job that they are bred to do, then they are a lot happier. Scout and I go squirrel hunting together...so that she feels like she has accomplished her lifes purpose everyday. shes a happy pup. and fit. ;)
mid day:
Sprints: 4 x 250 meter hill-straight up! without scout..although I found myself aware of every single squirral in my line of vision. oh goodness.
evening:
500 meter row
Dead Lift-PR!
60kgx5
70x4
75x3
80x3
83x3
84x3
84x3
84x3!
4 rounds
50 double unders ( unbroken)
10 KB swings ( 56 pounds)
BRUTAL after the DLs...I feel really good.
Friday, December 5, 2008
took yesterday off, so I could hit the Olympic lifts again today.
My left lat was still a bit sore, and I really wrenched it after pulling a few snatches from the box. I continued to snatch, up to 35 kg..but I was in agony! I pulled the plug when I couldnt fire the muscle when I was warming up for the jerk. I was so PISSED!!!!!!!!! I went home and did some squats, to a PR for 5 reps! the lat even hurt when I had the bar on my back..maybe its a trigger point in my trap.
Squats:
70 kgx 5
71x 5
72x5
73x5
73x3
73x3
73x3
My left lat was still a bit sore, and I really wrenched it after pulling a few snatches from the box. I continued to snatch, up to 35 kg..but I was in agony! I pulled the plug when I couldnt fire the muscle when I was warming up for the jerk. I was so PISSED!!!!!!!!! I went home and did some squats, to a PR for 5 reps! the lat even hurt when I had the bar on my back..maybe its a trigger point in my trap.
Squats:
70 kgx 5
71x 5
72x5
73x5
73x3
73x3
73x3
Wednesday, December 3, 2008
sooner or LATer
MY LATS ARE SCREAMING!!
I took yesterday off, and just ran my dog three times through the trails...it was beautiful out! I couldnt lift a thing, because of the oly lifting the day before, so it was a good day to take off.
I went to Gary again today and hit some more PRs! Again, I lifted for 2 hours, and I didnt record my progression, but I ended with a 116 lb clean and jerk, and an 85 lb snatch. We did a lot of form work at the end with 45 kg clean and jerks, and my left lat was about to fall off...I could barely hold the stearing wheel on the way home...
I took yesterday off, and just ran my dog three times through the trails...it was beautiful out! I couldnt lift a thing, because of the oly lifting the day before, so it was a good day to take off.
I went to Gary again today and hit some more PRs! Again, I lifted for 2 hours, and I didnt record my progression, but I ended with a 116 lb clean and jerk, and an 85 lb snatch. We did a lot of form work at the end with 45 kg clean and jerks, and my left lat was about to fall off...I could barely hold the stearing wheel on the way home...
Tuesday, December 2, 2008
Scout and I on a rainy day...
I had my first Olympic Lifting practice..officially..with Gary Valentine ( world record holder).
I didnt have time to record anything..but I lifted for two hours, on and off, completing both lifts to a PR!
snatch and clean and jerk
I ended with some front squats 3x3 at 132
and drop snatches to OHS 35 kg
Saturday, November 29, 2008
OHS! PB
100 double unders
3x4 ring dips
Fran
5:25
felt tired from the presses and pull ups yesterday, but I powered through to a PR!
worked up to a heavy single OHS
42kg!!
3x10 toes to bar
3x4 ring dips
Fran
5:25
felt tired from the presses and pull ups yesterday, but I powered through to a PR!
worked up to a heavy single OHS
42kg!!
3x10 toes to bar
push, pull, push, pull
1000 meter row
Back Squats
60 kg x3
70x3
70x3
70x3
70x3
Dead Lift
60x4
70x3
82x3
82x3
82x3
82x3
PR
Push Press
30kg x 5
35x 4
35x4
35x4
35x4
Weighted pull ups
5 kg
4-4-4
Back Squats
60 kg x3
70x3
70x3
70x3
70x3
Dead Lift
60x4
70x3
82x3
82x3
82x3
82x3
PR
Push Press
30kg x 5
35x 4
35x4
35x4
35x4
Weighted pull ups
5 kg
4-4-4
Friday, November 28, 2008
I ran 50 minutes with my best friend.
we used to run together in HS, when I was a sprinter, and she was a classic LSD( long, slow distance) runner.
I used to get passive aggressive during the long runs that she would put me through and then take it all out on the next track workout...in turn, making her passive aggressive for the next long run...it was a viscious cycle, that probably really helped us both become better runners.
With all of this heavy lifting and short metcons, I feel completely capable of cranking out a good mile ( 5:02 the other day). However, the longer run, really brought me back to when I was a soccer player/sprinter....I was having a hard time focusing for so long and just wanted to sprint the hills and be DONE! Neither of us wore a watch..I hate extraneous things...so we had to run back to the car to check the time every now and then. Her boyfriend left us at 25 minutes and went home...she told me that we had to go at least another 25 minutes. I wanted to scream...you arent going to burn off the pumpkin pie out here on the trails! You need to do some pull ups over there on the tree..100 for time....although, I know that if I told her to grip the branch, that may be exceeding her limits. I have to get her in the gym and throw some weight around now...I need redemtion :) I love her though....good thanksgiving :)
we used to run together in HS, when I was a sprinter, and she was a classic LSD( long, slow distance) runner.
I used to get passive aggressive during the long runs that she would put me through and then take it all out on the next track workout...in turn, making her passive aggressive for the next long run...it was a viscious cycle, that probably really helped us both become better runners.
With all of this heavy lifting and short metcons, I feel completely capable of cranking out a good mile ( 5:02 the other day). However, the longer run, really brought me back to when I was a soccer player/sprinter....I was having a hard time focusing for so long and just wanted to sprint the hills and be DONE! Neither of us wore a watch..I hate extraneous things...so we had to run back to the car to check the time every now and then. Her boyfriend left us at 25 minutes and went home...she told me that we had to go at least another 25 minutes. I wanted to scream...you arent going to burn off the pumpkin pie out here on the trails! You need to do some pull ups over there on the tree..100 for time....although, I know that if I told her to grip the branch, that may be exceeding her limits. I have to get her in the gym and throw some weight around now...I need redemtion :) I love her though....good thanksgiving :)
Wednesday, November 26, 2008
brick by brick
Note to self:
next time CJ: 51x3x5
DL:85x3x5
FS:63x3x5
my deadlift is still creeping up each week. My goal is to lift 280 by the summer.
100 Double Unders
Clean and Jerk
44kgx3
46x3
47x3
48x3
Front Squat
50x5
55x5
60x5
60x4
60x4
Dead Lift
70x3
80x3
81x3
82x3
83x3
PR!
KB side bends
Glute ham back extensions
2x10
next time CJ: 51x3x5
DL:85x3x5
FS:63x3x5
my deadlift is still creeping up each week. My goal is to lift 280 by the summer.
100 Double Unders
Clean and Jerk
44kgx3
46x3
47x3
48x3
Front Squat
50x5
55x5
60x5
60x4
60x4
Dead Lift
70x3
80x3
81x3
82x3
83x3
PR!
KB side bends
Glute ham back extensions
2x10
Tuesday, November 25, 2008
I win
beat Rob and Andrew in a little Sarah special..
20 minutes AMRAP ( as many rounds as possible)
7 pull ups
7 squats
7 burpees
19 2/3 rounds
20 minutes AMRAP ( as many rounds as possible)
7 pull ups
7 squats
7 burpees
19 2/3 rounds
Monday, November 24, 2008
always push jerks... :) ( ha)
100 Double unders
20 backsquats
60 kg
Hang Cleans
4x40kg
5x40
5x40
5x40
5x40
Push Jerk
5x40
5x42
5x43
5x44
3 times through
10 kb swings ( 56 lbs)
15 glute ham sit ups
later...
500 m row TT
1:54
3 rounds for time:
body weight deadlift
10 pull ups
4:00
I was wiped from the morning's workout...the squats!
20 backsquats
60 kg
Hang Cleans
4x40kg
5x40
5x40
5x40
5x40
Push Jerk
5x40
5x42
5x43
5x44
3 times through
10 kb swings ( 56 lbs)
15 glute ham sit ups
later...
500 m row TT
1:54
3 rounds for time:
body weight deadlift
10 pull ups
4:00
I was wiped from the morning's workout...the squats!
Saturday, November 22, 2008
going up
100 Dus
Bergener Warm up
Power Clean
5x40 kgs
5x45
4x50
4x50
4x50
3x51
4x51
Dead Lift
5x80kg
3x81
3x82
3x82
3x82
3x82
Standing Press
5x30kg
3x35
3x35
3x35
3x35
3x35
Weighted Pull-ups
5kg
4-4-4-3
Bergener Warm up
Power Clean
5x40 kgs
5x45
4x50
4x50
4x50
3x51
4x51
Dead Lift
5x80kg
3x81
3x82
3x82
3x82
3x82
Standing Press
5x30kg
3x35
3x35
3x35
3x35
3x35
Weighted Pull-ups
5kg
4-4-4-3
Friday, November 21, 2008
"TIRE"d?
150 burpees, jump to tire for time
15:00
later:
clean and jerk 4-4-4-4-4
100.5, 100.5, 100.5, 100.5, 102
Front squat 3-3-3-3-3
132-132-132-132-132
15:00
later:
clean and jerk 4-4-4-4-4
100.5, 100.5, 100.5, 100.5, 102
Front squat 3-3-3-3-3
132-132-132-132-132
Tuesday, November 11, 2008
My latest article in Running Times Magazine
http://runningtimes.com/Article.aspx?ArticleID=14312
I also have an article in the December issue, and also one coming up in the January issue!!
I also have an article in the December issue, and also one coming up in the January issue!!
frozen mile
100 double unders
400 meter run
3 position snatch @85%
from the hip crease, hang snatch, from the floor
55x3
65, 65, 65
power clean @85%
85 x 3
3x2
100,100, 100
Push Press
3x5 @85%
75x5
85,85,85
Mile Run
5:26 FREEZING OUTSIDE! ( well, if you are wearing a little shirt and shorts)
2 pm: LATER today...
400 meter run
3 position snatch @85%
from the hip crease, hang snatch, from the floor
55x3
65, 65, 65
power clean @85%
85 x 3
3x2
100,100, 100
Push Press
3x5 @85%
75x5
85,85,85
Mile Run
5:26 FREEZING OUTSIDE! ( well, if you are wearing a little shirt and shorts)
2 pm: LATER today...
Monday, November 10, 2008
Week #2 beast
100 Double unders
1000 m row 4:09
Back Squat 5x5 at 85%
135
Dead Lift 3X5 @85%
170
Should press with KBs: 4X6 with 5 second hold ( each arm seperately)
started with 36 each arm first set
dropped to 26 lbs for the subsequnet sets, except I did one rep with the 36s on the last set
Metcon:
5 rounds
5 kipping pull ups
5 slam balls 20lbs
2:08
1000 m row 4:09
Back Squat 5x5 at 85%
135
Dead Lift 3X5 @85%
170
Should press with KBs: 4X6 with 5 second hold ( each arm seperately)
started with 36 each arm first set
dropped to 26 lbs for the subsequnet sets, except I did one rep with the 36s on the last set
Metcon:
5 rounds
5 kipping pull ups
5 slam balls 20lbs
2:08
MAX OUT
1000 meter row 4:09
Snatch: heavy single
drop to 85% and do 3x1
45x2
55x2
65x1
75x1
80x1
68,68,68
Clean and Jerk: heavy single
drop to 85% and do 3x1
85x3
95x2
105x1
110x1
115x1
98,98,98
30 total of each:
push ups
side bends weighted ( 35 lbs)
lunges ( 35 lbs each hand)
revers hypers
knees to elbows
Snatch: heavy single
drop to 85% and do 3x1
45x2
55x2
65x1
75x1
80x1
68,68,68
Clean and Jerk: heavy single
drop to 85% and do 3x1
85x3
95x2
105x1
110x1
115x1
98,98,98
30 total of each:
push ups
side bends weighted ( 35 lbs)
lunges ( 35 lbs each hand)
revers hypers
knees to elbows
Saturday, November 8, 2008
Never request to do SIT UPS ever again.
"Athletically, the abdominals primary role is midline stabilization, not trunk flexion. They are critical to swimming, running, cycling, and jumping, but never is their stabilizing role more critical than when attempting to drive loads overhead, and, of course, the heavier the load the more critical the abs role becomes. We train our athletes to think of every exercise as an ab exercise but in the overhead lifts it’s absolutely essential to do so. It is easy to see when an athlete is not sufficiently engaging the abs in an overhead press – the body arches so as to push the hips, pelvis, and stomach ahead of the bar. Constant vigilance is required of every lifter to prevent and correct this postural deformation." Coach Greg Glassman
PLEASE DONT ASK ME TO HELP YOU LOSE WEIGHT AROUND YOUR STOMACH BY WORKING YOUR STOMACH!!
Spot reduction refers to the desire to pick a spot on the body and exercise that spot in order to reduce fat from that spot. Spot Reduction is the WORST myth.
Much of the energy and calories to fuel exercise are brought to the muscles through our blood. The great travesty of exercise is that our body does not take calories directly from the spot you are exercising.
What does this mean? This means that a lower abdominal exercise by itself is not enough to disintegrate all the fat around your stomach.
Doing stomach exercises is a very positive thing (burns calories, builds strength and coordination, improves posture, increases endurance, and can aid flexibility) in the quest for weight loss and a toned waist, but it is only a piece of the puzzle.
In order to get the best abs, you must do two things… Develop your core and stomach muscles & Lose weight &/ or decrease your body fat percentage
PLEASE DONT ASK ME TO HELP YOU LOSE WEIGHT AROUND YOUR STOMACH BY WORKING YOUR STOMACH!!
Spot reduction refers to the desire to pick a spot on the body and exercise that spot in order to reduce fat from that spot. Spot Reduction is the WORST myth.
Much of the energy and calories to fuel exercise are brought to the muscles through our blood. The great travesty of exercise is that our body does not take calories directly from the spot you are exercising.
What does this mean? This means that a lower abdominal exercise by itself is not enough to disintegrate all the fat around your stomach.
Doing stomach exercises is a very positive thing (burns calories, builds strength and coordination, improves posture, increases endurance, and can aid flexibility) in the quest for weight loss and a toned waist, but it is only a piece of the puzzle.
In order to get the best abs, you must do two things… Develop your core and stomach muscles & Lose weight &/ or decrease your body fat percentage
you have to be flexible to reach your goals...
10 minutes
AMRAP
20 pull ups
20 wall balls
20 squats
200 m sprint
3 x 25 Glute Ham sit ups
3x5 box jumps 25 inches
AMRAP
20 pull ups
20 wall balls
20 squats
200 m sprint
3 x 25 Glute Ham sit ups
3x5 box jumps 25 inches
Tuesday, November 4, 2008
Monday, October 20, 2008
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Excerpt from my training partner's blog:
Sarah Scholl (SS Minnow)
is one in a million.
Literally! Ever since childhood all this young lady has wanted to be is an athlete. She gives everything she touches in life 110%.
Seeing her rip through any workout is something to behold and this morning at 6 am she went nuts with the 'Filthy Fifty''
In this vid she is at the 22nd minute and at 45 reps of her burpees. Check out her form for the last 5 reps.. Unreal! Then the following 50 Double-Unders when under intense duress was very, very solid.
Knowing her she will be working on knocking out 50 non stop next time.
The SS Minnow........strong enough to sink a ship!
Sarah Scholl (SS Minnow)
is one in a million.
Literally! Ever since childhood all this young lady has wanted to be is an athlete. She gives everything she touches in life 110%.
Seeing her rip through any workout is something to behold and this morning at 6 am she went nuts with the 'Filthy Fifty''
In this vid she is at the 22nd minute and at 45 reps of her burpees. Check out her form for the last 5 reps.. Unreal! Then the following 50 Double-Unders when under intense duress was very, very solid.
Knowing her she will be working on knocking out 50 non stop next time.
The SS Minnow........strong enough to sink a ship!
CLICK ON THE PLAY BUTTON and watch the Video!
I am 22 minutes into a workout called the Filthy Fifty. It included:
50 Box jump, 24 inch box50 Jumping pull-ups50 Kettlebell swings, 1 pood (or 35lbs dumbbell)50 Walking Lunges50 Knees to elbows50 Push press, 45 pounds50 Back extensions50 Wall ball shots, 20 pound ball50 Burpees (with pushup and jump)50 Double unders
Crossfit Games Champion
I recently won the Crossfit Competition, the East Coast 'Fight Gone Bad' Challenge. Among other men, I beat the entire 80 members of the Yale men's crew team...and one of the events was the erg!
the competition was:
3 sets with one minute in between of:
Wall ball ( the photo of me in the lower left of the poster-a little butt shot!): 14 lb ball, 8 feet
Dead Lift High Pull ( 55 lbs)
Push Press ( 55 lbs)
Box Jump ( 20 inches)
Row ( calories)
I scored 363 points-only one man beat me, my training partner, Ben ( in the photo with me in the center).
This poster is hanging up in Robek's in Fairfield!
My next competition is in Boston, the last week in November, cant wait!
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the competition was:
3 sets with one minute in between of:
Wall ball ( the photo of me in the lower left of the poster-a little butt shot!): 14 lb ball, 8 feet
Dead Lift High Pull ( 55 lbs)
Push Press ( 55 lbs)
Box Jump ( 20 inches)
Row ( calories)
I scored 363 points-only one man beat me, my training partner, Ben ( in the photo with me in the center).
This poster is hanging up in Robek's in Fairfield!
My next competition is in Boston, the last week in November, cant wait!
Sunday, October 19, 2008
Squat Cleans and Jerk
Im just going to dive right into this blogging...approach it like a WOD ( workout of the day). 3...2...1...GO!
This is a workout from a couple of weeks ago, but I just love it, and wanted to put it up! 95 lbs 1 squat clean and jerk on the first minute, 2 on the second, 3 on the third, etc...got to the 6th round!
I went to the crossfit level 1 certification today in Brooklyn, NY. It was held inside the Lycium ( a huge warehouse). We cranked out a WOD of 7 squat cleans and 7 push ups, 15 rounds. I used the mens RXd weight of 20 lbs and beat all of the girls ( who used less weight) by over a minute!
I was a bit tired from a long week of training ( it was supposed to be my day off), so I was feeling kind of sleepy as I tried to listen to the lectures...
First attempt at a muscle up...I can do pull ups with my sternum to the bar, but for some reason couldnt get myself high enough on the rings. I need to work on getting higher on the pull ups and also on the depth dips. I want to get the muscle up by the end of the year.
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