Warm-up
Heavy bag (five minute rounds/one minute rest)
round 1 - light and easy combinations, slow kicks
round 2 - medium striking, footwork, some full chambered kicks
round 3 - footwork, medium blitzes, full kicks.
WOD
Hansen
Pack loading/puppie round count
3 rounds/20 reps each of
55 lb dumbbell swings
burpees
(round 1) GHD sit-ups (rounds 2 and 3) arms by the side sit-ups/shoulder blades down to ground and then up to 90 degrees
WOD time: 21:57
Very intense workout. The sit-ups were a nice break. I never though I would look forward to sit-ups as a “rest” period.
Quads were pretty sore from doing Tabata Something Else the day before so the burpees were an extra special “treat.” I intended to go five rounds, but it just wasn’t in me.
Very limited supply of equipment. Only have two 35 KBs and pull up bar.
Did Puppy Dawg:
30 reps of 1 pood KB swing
15 reps of Burpees
15 reps of regular situps.
Time: 8:46:5
I could really feel it in the legs, after my 10 mile run on Sunday.
I run about 30-35 miles a week training for a long distance trail race.
I am really looking for a workout that is a cardio challenge but is easy on the legs.
I like the added focus of swings on the hips and flexibility, but feel that I am going to put myself at risk for injury.
Looking for a KB swing substitute that uses the upper body.
Very limited supply of equipment. Only have two 35 KBs and pull up bar.
Yep, a lot of us start out that way.
Ua - 04 May 2009 05:15 AM
I could really feel it in the legs, after my 10 mile run on Sunday.
I run about 30-35 miles a week training for a long distance trail race.
I bet. Those burpees will kill you after a few.
Ua - 04 May 2009 05:15 AM
I am really looking for a workout that is a cardio challenge but is easy on the legs.
I like the added focus of swings on the hips and flexibility, but feel that I am going to put myself at risk for injury.
Looking for a KB swing substitute that uses the upper body.
Not sure what you’re asking for here, other than a straight sub for kb swings. Thing is, being a reformed runner myself, I’m inclined to think KB swings (and we do them on occasion but not every day) are a really cool thing for hip explosiveness, which will help your running. I’ve shaved a bunch of time off my 400 meter time and I"ve not been doing any running particularly. And frankly, in my opinion you’re more at risk for injury running constantly than you are from kb swings done with decent form 4-5 times a month, which is about all they come around.
There are lots of upper body things to do; they’ll be along shortly.
Didn’t get a chance to preview the exercise so figured I would just go for it.
Well…... when I tried what I thought must be a front squat (which was correct) my wrists felt like they would break off backward, so I figured that this must not be the correct form, so I put the weight on my shoulders behind my head. I think these are called back squats.
Anyway… here’s what I ended up doing:
15 minutes crossfit warmup
back squats?
55#x5
65#x5
75#x5
85#x5
95#x5
20 minutes on upright stationary bike, random hills, level 11.
Didn’t get a chance to preview the exercise so figured I would just go for it.
Well…... when I tried what I thought must be a front squat (which was correct) my wrists felt like they would break off backward, so I figured that this must not be the correct form, so I put the weight on my shoulders behind my head. I think these are called back squats.
You actually are describing a fairly common occurance: front squats hurting your wrists. You can work on flexibilty and also make sure your upper arms are parallel to the ground, bar is on your deltoids, the bar is going to feel like it’s against your throat at first . . . hold the bar with your fingertips, i.e., not gripped, up on your shoulders.
Experiment with where you hold the bar so that you can find something comfortable. It may take some work, but a lot of us go through the same thing.
Cori - 04 May 2009 05:48 AM
back squats?
55#x5
65#x5
75#x5
85#x5
95#x5
Ended up feeling like a pretty easy workout.
No fear of the bar yet, eh? Got down below parallel on the squats? Good. You get to go up in weight next time. Eventually you won’t think it’s easy. There will be bar staring in your future, as in “maybe if i just stare at it, it will lift itself.” Ha!
Day 22. Lower back is still sore from the Glute-ham sit-ups (probably all of Hansen in general). My first Front squats in at least 20 years. Guessed at a reasonable weight to start at and worked my way into it. My Squat form is really improving. I am really happy with it. Getting deeper into my squat in a controlled manner. No Squat rack at the Gym I workout at so I had to Dead-lift, Clean and then start my Front squat set. Not that big a deal but does constrain the weight a little. My Quadriceps are a little tight and sore after this. Added Biceps to the workout in between sets 3 sets Preacher curls and 3 sets Dumbbell curl peaks.
Monday 090504
WOD:
Front squat 3-3-3-3-3 reps
Post loads to comments.
Compare to 090325.
Did:
Pack (all WOD’s same today)
Front squat 3(95)-3(105)-3(115)-3(115)-3(115) reps - HAD TO DEALD-LIFT AND CLEAN AT BEGININNING OF EACH SET NO SQUAT RACK AT GYM I WORKOUT AT. THIS WAS A LITTLE BIT OF A CONSTRAINT TO THE WEIGHTS USED.
Added Bicep curls in between Front squat sets: Preacher curl 10(75), 8(85), 6(95) and Dumbbell bicep peak curl 10(25), 10(30), 8(35)
There will be bar staring in your future, as in “maybe if i just stare at it, it will lift itself.” 