Hang Clean and Press:
8 reps @ 65#, 85,#, 85#, 85#, 65#
Deadlift:
3 sets of 8 reps @ 135#
some ab work
I had a happy hour after work and felt like I had to workout. This was the best I could do on a full stomach.
Thursday, September 30, 2010
Tuesday, September 28, 2010
Ty - 9/28/2010
Jerk (tried split jerk but was ugly) - worked my way up to 185#. failed 185 twice. then i stuck it. went up to 195 and stuck that. stopped there. cleaned 185 to get it on the rack. was pretty easy.
Metcon:
400 meter sprint
20 pullups
Exactly 2 minute break between sets
15:27
gonna be seriously sore. didnt the first set of pullups unbroken. the second set was pretty quick also 3rd and 4th ssets were rough.
1st round: 1:50
2nd round: 2:18
3rd round: 2:36
4th round: 2:34
Metcon:
400 meter sprint
20 pullups
Exactly 2 minute break between sets
15:27
gonna be seriously sore. didnt the first set of pullups unbroken. the second set was pretty quick also 3rd and 4th ssets were rough.
1st round: 1:50
2nd round: 2:18
3rd round: 2:36
4th round: 2:34
9.28.10- Peter
"Chelsea Workout"
5 pullups
10 pushups
15 squats
-6 sets in 6:37
After 6 sets it felt like my legs doubled in weight.
5 minutes of rowing
5 mins of abs
5 pullups
10 pushups
15 squats
-6 sets in 6:37
After 6 sets it felt like my legs doubled in weight.
5 minutes of rowing
5 mins of abs
9.27.10 - Peter
3.5 miles on the treadmill
bench press:
3 sets @ 8 reps- 135#
1 set @ 8 reps - 145#
1 set @ 8 reps- 135#
* Should felt much better after todays work out (~3 weeks off)
5 mins of ab work
This wasn't too hard of a workout but it felt good to get back into it
bench press:
3 sets @ 8 reps- 135#
1 set @ 8 reps - 145#
1 set @ 8 reps- 135#
* Should felt much better after todays work out (~3 weeks off)
5 mins of ab work
This wasn't too hard of a workout but it felt good to get back into it
Wednesday, September 22, 2010
Ty - 9/22/2010
heavy fight gone bad modification. Having pretty bad knee pain so subbed squating movements.
Jerk - sets of 5. 75, 95, 115, 135
30-20-10 reps of:
Kettlebell swings - 1.5 pood (55#) - subbed for wallballs
power clean 85# - subbed for SDHP
box jump 20"
push press 85#
400 meter run - subbed for row - not enough rowers
23:15
Lacked a lot of intensity in this work out. not sure why. This was Eno's first hardcore workout. betting he'll be extremely sore for a few days.
Jerk - sets of 5. 75, 95, 115, 135
30-20-10 reps of:
Kettlebell swings - 1.5 pood (55#) - subbed for wallballs
power clean 85# - subbed for SDHP
box jump 20"
push press 85#
400 meter run - subbed for row - not enough rowers
23:15
Lacked a lot of intensity in this work out. not sure why. This was Eno's first hardcore workout. betting he'll be extremely sore for a few days.
Monday, September 20, 2010
Ty - 9/20/2010
Power Snatch - 1 rep max. **165#***. 155 was easy, barely squated. 165# caught it at the bottom and pressed up. Went for 175#. Failed twice. couldnt catch it. hurt my left knee pretty bad. Shouldnt have gone beyond 165.
Metcon:
400 meter Run
25 Kettlebell swings - 1.5 pood (55#)
50 double unders
400 meter run
25 Kettlebell swings - 1.5 pood (55#)
50 double unders
400 meter run
9:49
5x10 back extensions.
My knee is killing me. Need to give it rest but dont want to. I have full range of motion but pain in the lateral/back left side (of left knee). Don't think it's anything serious but a pain in the ass now.
Metcon:
400 meter Run
25 Kettlebell swings - 1.5 pood (55#)
50 double unders
400 meter run
25 Kettlebell swings - 1.5 pood (55#)
50 double unders
400 meter run
9:49
5x10 back extensions.
My knee is killing me. Need to give it rest but dont want to. I have full range of motion but pain in the lateral/back left side (of left knee). Don't think it's anything serious but a pain in the ass now.
Sunday, September 19, 2010
Ty - 9/18/2010
Crossfit Social competition:
Wod 1 - around 10:45am:
Max vertical reach - 22"
Max triplet of Power clean, squat clean then clean and jerk. 20 seconds to perform all three lifts with 2:40 rest to change weight. all three lifts in triplet preformed w/in 20 seconds total.
135# super easy
185# made first 2 lifts, failed on clean and jerk
185# made first 2 lifts, failed on clean and jerk.
I had 165# on teh bar but got cocky and went up to 185. big mistake.
10 second rest into 90 seconds max burpees - 29.
WOD 2 around 1pm:
90 seconds max box jump 20" box - 51 reps
30 second rest into
20 rack position to overhead - 95#
40 pullups - broken into 5's and 4's etc.
3:55
14th or so overall.
Wod 1 - around 10:45am:
Max vertical reach - 22"
Max triplet of Power clean, squat clean then clean and jerk. 20 seconds to perform all three lifts with 2:40 rest to change weight. all three lifts in triplet preformed w/in 20 seconds total.
135# super easy
185# made first 2 lifts, failed on clean and jerk
185# made first 2 lifts, failed on clean and jerk.
I had 165# on teh bar but got cocky and went up to 185. big mistake.
10 second rest into 90 seconds max burpees - 29.
WOD 2 around 1pm:
90 seconds max box jump 20" box - 51 reps
30 second rest into
20 rack position to overhead - 95#
40 pullups - broken into 5's and 4's etc.
3:55
14th or so overall.
Friday, September 17, 2010
Ty - 9/17/2010
Crossfit
Bench Press - 170x5, 195x3, 225x1 (tried for 2)
5 rounds for time of:
400 meter run
20 pushups (lifting hands off ground at bottom of movement)
10 toes to bar
16:32 (3rd in RX group)
Bench Press - 170x5, 195x3, 225x1 (tried for 2)
5 rounds for time of:
400 meter run
20 pushups (lifting hands off ground at bottom of movement)
10 toes to bar
16:32 (3rd in RX group)
9.16.10- Peter
bench press:
4 sets of 10 @ 95#, 105, 115#, 135#
bat dips:
4 sets of 8
2.5 miles on the treadmil-- 19 minutes
ab work- crunches
still nursing the shoulder but starting to feel much better
4 sets of 10 @ 95#, 105, 115#, 135#
bat dips:
4 sets of 8
2.5 miles on the treadmil-- 19 minutes
ab work- crunches
still nursing the shoulder but starting to feel much better
Tuesday, September 14, 2010
Ty - 9/14/2010
Crossfit
Strict Press - 75x5, 95x3, 105x6
21-15-9 reps of:
front squat - 95#
Burpees
5:35
My left knee didnt feel so hot on these.
25 Handstand Pushups - w/ 2 abmats. Eno did this with me and matched (or better) my reps.
Strict Press - 75x5, 95x3, 105x6
21-15-9 reps of:
front squat - 95#
Burpees
5:35
My left knee didnt feel so hot on these.
25 Handstand Pushups - w/ 2 abmats. Eno did this with me and matched (or better) my reps.
9.14.10 - Peter
Still watching my shoulder carefully.
Pull ups:
3 sets of 8
1 set of hang cleans with bar (30 reps)
3 sets of deadlifts @ 135#
1 mile run (to get my car)
5 mins of ab work
*I feel better today, going to start to push it again
Pull ups:
3 sets of 8
1 set of hang cleans with bar (30 reps)
3 sets of deadlifts @ 135#
1 mile run (to get my car)
5 mins of ab work
*I feel better today, going to start to push it again
I'M Back! 9.13.10 - Peter
* I aggrevated my shoulder (rotator cuff I think) a couple weeks ago so I have been nursing it.
5x bench press & 95 (felt ok but nervous about it)
30 mins in eliptical level 9 and 10
5 mins of ab work
5x bench press & 95 (felt ok but nervous about it)
30 mins in eliptical level 9 and 10
5 mins of ab work
Monday, September 13, 2010
Ty - 9/13/2010
Crossfit
Deadlift (5,3,1, 70%/80%/90%) - w/ sufficient warm up - 225x5 (easy), 265x3, 305x1.
4 rounds of (exactly a 2 minute rest between rounds):
12 power snatch - 95#
400 meter run
15 pullups
19:26
Snatches and pullups went unbroken the first round. by the end i did 8+1 etc and 5, 5, 5, on the pullups. best number in the group by at least a minute.
Deadlift (5,3,1, 70%/80%/90%) - w/ sufficient warm up - 225x5 (easy), 265x3, 305x1.
4 rounds of (exactly a 2 minute rest between rounds):
12 power snatch - 95#
400 meter run
15 pullups
19:26
Snatches and pullups went unbroken the first round. by the end i did 8+1 etc and 5, 5, 5, on the pullups. best number in the group by at least a minute.
Saturday, September 11, 2010
Ty - 9/10/2010
Crossfit
Still having IT band issues. it helps a lot to warm up and stretch out w/ a foam roller.
Back Squats - 3x3, sufficient warm up. 135, 155, 175. 175 was heavy. havent done squats in a LONG time.
Metcon - as many rounds as possible in 10 minutes of:
3 power cleans - 135#
5 chest to bar pullups
7 wall balls - 20#
post wod: 3xmax time Lsit on rings. 20 seconds each. Just knees in air.
Still having IT band issues. it helps a lot to warm up and stretch out w/ a foam roller.
Back Squats - 3x3, sufficient warm up. 135, 155, 175. 175 was heavy. havent done squats in a LONG time.
Metcon - as many rounds as possible in 10 minutes of:
3 power cleans - 135#
5 chest to bar pullups
7 wall balls - 20#
post wod: 3xmax time Lsit on rings. 20 seconds each. Just knees in air.
Wednesday, September 8, 2010
Ty - 9/8/2010
Crossfit
Nursing my left knee. i think it's the IT band. i went for a short jog and could feel the rubbing/pain on the lateral side of my knee up the side of the thigh. used the roller and my water bottle to loosen it up. seemed to work.
Metcon:
5 rounds (15 minute cap):
10 burpees
15 box jumps (24" (tire+35lb bumpers))
20 kettlebell raises (ears pass through arm hole)
15:14
SO FUCKING HARD. First time using heavey kettlebells. hoping that's the reason. some of the die hards doing it w/ me beat me by a round.
Hand stand pushups - 2 sets of 5 w/ 3 abmats, 1 set of 5 w/ 2 abmats.
Nursing my left knee. i think it's the IT band. i went for a short jog and could feel the rubbing/pain on the lateral side of my knee up the side of the thigh. used the roller and my water bottle to loosen it up. seemed to work.
Metcon:
5 rounds (15 minute cap):
10 burpees
15 box jumps (24" (tire+35lb bumpers))
20 kettlebell raises (ears pass through arm hole)
15:14
SO FUCKING HARD. First time using heavey kettlebells. hoping that's the reason. some of the die hards doing it w/ me beat me by a round.
Hand stand pushups - 2 sets of 5 w/ 3 abmats, 1 set of 5 w/ 2 abmats.
Tuesday, September 7, 2010
Ty - 9/7/2010
Crossfit
Knee actually felt fine tonight.
Bench Press (3x65%, 3x75%, 3x85% of 240) - several warm up sets - 155x3, 185, 205. They all felt good. probably could have squeezed out a few more lbs. worked on touching the bar to my sternum.
Metcon: 3 rounds of:
500 meter row
400 meter run
11:35
The rowing was difficult. Probably only my 2nd time doing a rowing workout ever.
Didnt do the post wod b/c of knee.
Knee actually felt fine tonight.
Bench Press (3x65%, 3x75%, 3x85% of 240) - several warm up sets - 155x3, 185, 205. They all felt good. probably could have squeezed out a few more lbs. worked on touching the bar to my sternum.
Metcon: 3 rounds of:
500 meter row
400 meter run
11:35
The rowing was difficult. Probably only my 2nd time doing a rowing workout ever.
Didnt do the post wod b/c of knee.
Monday, September 6, 2010
9/6/2010
Xsport
Nursing my left knee. The pain in the actual knee seems to be gone. the tendon/ligament on the back left side is still bothering me.
Strict press - 45# bar - 12, 10, 8, 6, 4, 2, 4, 6, 8, 10 (70)
10 rounds of:
5 pullups
10 pushups (lifted hands at bottom of pushup)
10 free squats holding the rack
15 situps
I went pretty slow and did it in 20 minutes.
30 ring pulls
Nursing my left knee. The pain in the actual knee seems to be gone. the tendon/ligament on the back left side is still bothering me.
Strict press - 45# bar - 12, 10, 8, 6, 4, 2, 4, 6, 8, 10 (70)
10 rounds of:
5 pullups
10 pushups (lifted hands at bottom of pushup)
10 free squats holding the rack
15 situps
I went pretty slow and did it in 20 minutes.
30 ring pulls
Wednesday, September 1, 2010
Ty - 9/1/2010
Crossfit
Kettlebell snatches - warmed up to 35#.
WOD:
3 rounds for time of (20 minute cap):
20 Wall balls - 20# ball
20 SDHP - 75# barbell
20 Box Jump - 20" (just under knee high)
20 push press - 75# barbell
23:37 ignored time limit.
This was really tough. I really lost it during the third round. The round took me the longest by far. just couldnt muster up the energy. going to try eating an apple/bananna on my way to the box. Also, i'm having some pretty serious IT band issues in my left knee. Maggie diagnosed it.
3x6 GHD situps
Signed up officially today.
Kettlebell snatches - warmed up to 35#.
WOD:
3 rounds for time of (20 minute cap):
20 Wall balls - 20# ball
20 SDHP - 75# barbell
20 Box Jump - 20" (just under knee high)
20 push press - 75# barbell
23:37 ignored time limit.
This was really tough. I really lost it during the third round. The round took me the longest by far. just couldnt muster up the energy. going to try eating an apple/bananna on my way to the box. Also, i'm having some pretty serious IT band issues in my left knee. Maggie diagnosed it.
3x6 GHD situps
Signed up officially today.
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