SUNDAY 120115

Run 5K

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Compare to 110922.

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Big Dawgs and Pack:
as Rx’d

Puppies:
Run 1-2 miles depending on your ability

Buttercups:
Run 1-2 miles depending on your ability

3k run—- 20mins

was supposed to do a 5k but had a difficult time because of my cough and asthma. did 10 mins more just to burn more but i just came up to 4.55km. had to stop because my asthma was killing me.

Walk 2 miles with a 10kg weighted vest:
27:40PR

Mobility

I am going to start posting some of my WODs.

I messed up “Tabata This.” I thought the duration to do each exercise was 8 min. rather than 8 intervals. So until I figured this out (in the middle of doing push ups) I did most of the exercises 20 secs. work with 10 secs. rest for 8 min or so. I had to substitute rowing with sumo deadlift high pulls. I thought I could also do the squats with the bar overhead. I managed for most of my work sets, but lost form towards the end as I tried to maintain the speed and intensity. I noticed my shoulder rotating. Is this a sign (poor form, fatigue)? I put the bar down for about half of my work sets, did normal body weight squats, and then resumed the overhead squats to finish.

So I am going to wait to post until I do a WOD correctly.

A lot of work this morning. I hope I can recover for tomorrow…

2k x-country ski(machine) FT
11:26

shoulder press 3,3,3,3,3
30kg, 35kg, 37.5kg, 40kg, 42.2(1),f,1,f,1

i think i needed more time between sets at the higher weights, the last set was really hard.  However that is the most I’ve lifted on the strict overhead.  No knees, no pushing.
Quite happy with the lifts

Ibex: as far as I know, the squats in tabata this are air squats.  Not ohs.  As for the rotating shoulder, if you were doing them for time I would probably guess it was from fatigue.  Do you notice your shoulders rotate when you do them slowly? - of course this is just my opinion, I’m sure other more experienced members could give you better feed back

Thanks. I am a tall guy so I feel I lean in quite a bit when I do ohs. This may effect my shoulders- they could be rotating to adjust. Not sure though. I am going to post my WOD a little later so that I can receive some feedback

Proudly reprazzentin’ Salerno CrossFit !

Had a bit of an active rest day today, and am going back to a slightly more traditional bodybuilder-type weight workout for the next two weeks or so. 

W/U, then

Flat DB Bench press (3x10)
Inc DB Bench press (3x10)
Pec Deck (3x10)
all sets and reps performed at a faster pace than i normally go, in an effort to keep the HR up and force myself to adapt to less rest between sets.

$-out: 2 sets of BW dips to failure, and stretching.

i’m pleased with overall performance, but still lamenting how much relative strength i’ve lost over the past few months.

Hidalgo

Packish
Run 1 mile
Rest 2 minutes
17 kg db power clean, 20 reps
20 Box jump, 18” box
20 Walking lunge steps with 10 kg plate held overhead
20 Box jump, 18” box
17 kg db power clean, 20 reps
Rest 2 minutes
Run 1 mile

28:11

6K, snowy/icy roads, -4c, 32:44

Filthy Fifty (Pack Scale)
35 Box jump, 18-20 inch box
35 Jumping pull-ups
35 Kettlebell swings, 1 pood
Walking Lunge, 35 steps
35 Ab-Mat Sit-ups (sub’d incline situps as I have no abmat)
35 Push press, 45 pounds
35 Back extensions
35 Wall ball shots, 14-20 pound ball (used 20lb ball)
35 Burpees
35 Double unders (sub’d 3:1 single unders, so 105 SU’s)
22:08 (first attempt at this WOD - the burpees crushed me…took me 5 minutes to get through them)

Benchpress - 135x20, 185x10, 225x5,5,5
Chinups - 5 rounds of 10

Tabata This

Wu: 5 min row, 10 x excercises in todays wod, 3 x Bu Wu

Skill/strength: MU progression work, squated-seated-jumping. Close to get one in jumping. It´s the transition that fails!

Wod
Tabata Row 8/8/8/8/7/7/7/7
Rest 1 minute
Tabata Squat 12/13/11/10/10/10/10/10
Rest 1 minute
Tabata Pull-up 6/6/5/5/4/4/4/4
Rest 1 minute
Tabata Push-up 14/11/8/8/6/4/5/4
Rest 1 minute
Tabata Sit-up 10/10/10/8/8/8/7/7
32

Co: Stretch

Edit
Add my “tabata something else” from april 2011 as knowledge (haven´t done “Tabata this” before):
pullups: 8, 7, 4, 3, 3, 3. 3, 2=33
pushups: 16, 12, 11, 9, 7, 5, 5, 6=71
situp: 8, 9, 9, 8, 7, 7, 7, 7=62
squat: 12, 13, 12, 11, 12, 10, 12, 12=94

Up early before a 24-hour shift to work out.

Row 5K (can’t run long distance anymore due to knee problems)

26:29.0

Splits: 5:18.6/5:18.9/5:18.9/5:18.9/5:13.6. Happy w/ the consistency and the little “sprint” in the last 1000 m.

Tribal - 15 January 2012 04:22 AM

Proudly reprazzentin’ Salerno CrossFit !

Had a bit of an active rest day today, and am going back to a slightly more traditional bodybuilder-type weight workout for the next two weeks or so. 

W/U, then

Flat DB Bench press (3x10)
Inc DB Bench press (3x10)
Pec Deck (3x10)
all sets and reps performed at a faster pace than i normally go, in an effort to keep the HR up and force myself to adapt to less rest between sets.

$-out: 2 sets of BW dips to failure, and stretching.

i’m pleased with overall performance, but still lamenting how much relative strength i’ve lost over the past few months.

would you mind saying a little more about your relative strength decrease? are you regular with the WOD’s?
I’m new and too am wondering if at some point switching back to a more traditional strength routine would be prudent.

thanks

kansaiguy - 15 January 2012 03:01 AM

Ibex: as far as I know, the squats in tabata this are air squats.  Not ohs.  As for the rotating shoulder, if you were doing them for time I would probably guess it was from fatigue.  Do you notice your shoulders rotate when you do them slowly? - of course this is just my opinion, I’m sure other more experienced members could give you better feed back

Unless otherwise specified, squats in CF workouts are air squats.