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
Saturday, November 29, 2008
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
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