100208

Warm up w/7min jump rope/double under practice

Pack:
30-25-20-15-10-5 rep rounds of:
GHD Situp Progression (45 degree incline bench long enough to do situps w/legs extended)
Back extension
Knees to elbow
95 pound Stiff legged deadlift

Time:  31:12

The Knees to elbows killed my time here, but I did them all.

The onslaught of snow and ice here in VA is really intruding on my CF time, and on my boxing training.  I’ve had enough snow for a decade .

cycle 2 week 6

Squats
some sort of warm up

5-5-3-3-3-1-1-1-1

95-105-120-130-140-150-165-180-195

then porch
scaling 5 RFT
7 power snatch @65
7 snatch balance @65
7 OHS @65

13:38

I was going to go to 7 rounds if I got to 5 rounds before 10.00 minutes, Well, that didn’t happen!!!

Warm-Up
DROMS
Plank Variations

Agility
W-Drill

CFS WOD 100208 - Ring Dips & Rowing
Ring Dips: 4 x 6 @ 30X1 tempo
6-6-6-6

MetCon
4 Rounds:
300m Row
3 Minutes Rest
Time: 0:49.3 - 0:51.4 - 0:53.4 - 0:52.9
Pace: 1:22.1 - 1:25.6 - 1:29.0 - 1:28.1
SPM: 40 - 40 - 38 - 39

Cool-Down
Foam Roll

The instruction here was not to pace and try to get the best overall time, but to beast out on every attempt and try to keep the splits as close to the same as possible.

It was an awesome workout.  Maybe I didn’t go as hard as I possibly could have in the first round.  I found it tough knowing that I had three more pieces to go.  I only beat my 500m pace by about a second… I think if I was more disciplined I could cut at least a couple more seconds off that pace.

Brand X

WOD: 5K Run

Time: 27:11

Cash out: 1hr CrossPit Class

Doing yesterday’s workout today . . .

CFWU minus situps/back extensions

30-25-20-15-10-5 sets of:
Abmat situps
Back extensions
Knees to chest
65# Stiff-legged deadlifts

23:22

Sets were kind of all over the place because the gym was so crowded; some unanchored situps, two different back extension pieces of equipment, two different places for knees to chest, etc. At least the muscleheads left my barbell alone between sets.

Happy with my time, though. Hammies barking at me. Squats should be loads of fun tomorrow.

10 min jump rope

Deadlift 5-5-5-5-5-5-5:
185-225-275-285-295-305-315

Warmup: 2k C2 @ 30 strokes/min

SDHP/Inverted hang

Puppies:
15-12-9-6 rep rounds of:
25-35 pound Sumo deadlift high-pull
Pull to inverted hang and lower as slowly as possible

I had something of a catch 22 with this WOD; at the gym, there’s no proper pull-up bar or rings, at home I have no barbell. I went to the gym and managed to do inverted hang progressions on a pull-up/dip station which I hate with a vengeance (it’s not even bolted to the floor.. utterly useless).

At office gym:

Warmup: Row 500m 2:29

Intended workout

50-40-30-20-10 squats
40-32-24-16-8 KB Swings (35# dumbbell)
20-16-12-8-4 Push ups

I ended up doing

60-50-40-30-20 squats
40-32-24-16-8 KB Swings
20-18-16-8-4 push ups

18:47

Lack of oxygen…the enemy of addition and subtraction.

I moved this from yesterday’s thread because I incorrectly posted it there last night.

2/8/10

“Stephen”, not a fun workout… still not feeling well.  Didn’t want to work out, had just about rationalized two rest days in a row, when a bad show came on tv and my body started moving.

Back hurts, so I subbed a lot, so it wasn’t even really Stephen anymore.

Total Workout Time 13min, 29 sec

Warm-up: Jump Rope (# of jumps): 12, 12, 13, 2, 12

20-15-10
Sit-ups
Supermans
Push-Ups (hands on 4th step, feet on floor)
Squats

Had to take a few second break in the middle of some of the activities.  Thank God that’s over.

WU: 3 x 10 push ups and GHD situps
500 m row (2:49)

CFE: 20 min time trial
Finished 2.3 miles in 20:03

Wasn’t feeling great; body felt pretty tired but I got it done.

3 rounds of
10 hamstring curls with exercise ball
1 min plank

Some walking around gym figuring out where to do inverted hangs tomorrow.  I suppose the Smith Machine can hold my weight and any swinging I may do?  I see some other people here have done it successfully, so I’ll give it a try!

DL 5x7

135,185,225,245,265,285,305,

66 burpees
had to skip everything else

Completed as Rx’d on 02/09/10

“Stephen”

30-25-20-15-10-5 rep rounds of:
GHD sit-up
Back extension
Knees to elbow
95 pound Stiff legged deadlift

Total Time = 29:26

CFWU (minus dips and pullups) x3
2x5 95 lb power cleans for technique.

10 minutes HSPU (feet anchored on bar at second highest notch on the squat rack), 80
5 minutes Squats, 160 (finished at 15:03, so may need to DQ 2 or 3 reps)
2 minutes Pullups, 25
1 minute pushups, 29

total score: 304 (301 if you subtract 3 squats for going over)

5 minutes on treadmill
stretching