Bench Press:
5x5 @ 95#
WOD:
10-8-6-4-2
Push Press
Burpees
BD swing
Time 6:38
Knee raises
toe to bars
ab crunches
2 sets of free squats @10 reps
Now: party in CHI
Thursday, October 28, 2010
Ty - 10/27/2010
warmup: 20 back extenstions, 20 pullups, 20 pushups, 15 or so KB swings
Metcon: 19:03
Chipper
3 rounds for time of:
10 wall balls (20#)
15 KB swings (rx was 55#, i used 75#)
20 box jumps (20")
400 meter run
20 box jumps
15 kb swings
10 wall balls
rest exactly 2 minutes before starting the next round.
Anything with scheduled rest seems to end up being very difficult. It was busy w/ dudes today so we ran out of 1.5pood KBs. had to use 2kb so that added to the difficulty. My chest was burning for a while after. definitely lost form on the wall balls.
we had 5 penalty burpees for each time we broke a set. I went unbroken on everything except for 2 sets of wallballs. had to do 10 burpees at the end.
round 1: 4:25
2 minute rest
round 2: 5:15
2 minute rest
round 3: 5:23
Metcon: 19:03
Chipper
3 rounds for time of:
10 wall balls (20#)
15 KB swings (rx was 55#, i used 75#)
20 box jumps (20")
400 meter run
20 box jumps
15 kb swings
10 wall balls
rest exactly 2 minutes before starting the next round.
Anything with scheduled rest seems to end up being very difficult. It was busy w/ dudes today so we ran out of 1.5pood KBs. had to use 2kb so that added to the difficulty. My chest was burning for a while after. definitely lost form on the wall balls.
we had 5 penalty burpees for each time we broke a set. I went unbroken on everything except for 2 sets of wallballs. had to do 10 burpees at the end.
round 1: 4:25
2 minute rest
round 2: 5:15
2 minute rest
round 3: 5:23
Wednesday, October 27, 2010
Ty - 10/26/2010
Tom and I did 100 double unders for time. My time yesterday was 1:55 with the heavy rope. he brought out the speed rope and nailed it in 1:21. I tried it again with the speed rope. nailed 98 consecutive double unders and finished in 1:03 after having dropped the rope. Going to shoot for 100 straight in under 1 minute.
Metcon: 4:12
5 rounds for time of:
7 push press - 105#
7 burpees
best time in the class. Although, most of my push presses ended up being jerks. Derek said that was fine but pointed it out to me afterwards.
handstand holds (against the wall) 4x30 seconds.
Metcon: 4:12
5 rounds for time of:
7 push press - 105#
7 burpees
best time in the class. Although, most of my push presses ended up being jerks. Derek said that was fine but pointed it out to me afterwards.
handstand holds (against the wall) 4x30 seconds.
Monday, October 25, 2010
Ty - 10/25/2010
Deadlifts: 210x5, 240x5, 270x5
Metcon:
21-15-9 reps of
power clean RX at 115#
pullups
5:33
This one was tough on the grip. I strung most of the first round and it made the pullups hard.
Bent over rows: 75, 95, 105
Hanging knee raises 5x10
100 double unders for time 1:55
Metcon:
21-15-9 reps of
power clean RX at 115#
pullups
5:33
This one was tough on the grip. I strung most of the first round and it made the pullups hard.
Bent over rows: 75, 95, 105
Hanging knee raises 5x10
100 double unders for time 1:55
10.25.10- Peter
attempted WOD: pretty weak attempt. I wasn't feeling it today.
5x5x5+12 Deadlifts @ 175, 155,135, 135
3x10 bent over BB rows
21 power cleans.
8 pullups
I stopped because my 'manhood' becomes very uncomfortable when I do these, the same as burpees. Bummer
I left, wasn't in the zone today.
5x5x5+12 Deadlifts @ 175, 155,135, 135
3x10 bent over BB rows
21 power cleans.
8 pullups
I stopped because my 'manhood' becomes very uncomfortable when I do these, the same as burpees. Bummer
I left, wasn't in the zone today.
10.22.10- Peter
'WOD'
Deadlift: 205#
2 reps on the minute for 10 minutes
as many reps as possible:
5 pull ups
10 pushups
15 free squats
I did this w Tommy Yoon from work. It was fun having someone to go against. We finished the same amount, 10 reps in 9:40. we were spent. I was sore for 2.5 days.
Deadlift: 205#
2 reps on the minute for 10 minutes
as many reps as possible:
5 pull ups
10 pushups
15 free squats
I did this w Tommy Yoon from work. It was fun having someone to go against. We finished the same amount, 10 reps in 9:40. we were spent. I was sore for 2.5 days.
Sunday, October 24, 2010
Ty - 10/23/2010
15-12-9-6-3
Over head squats - 75#
Hang Power Cleans - 75#
24" box jumps
6:05
Killed this one. knee felt good.
Did another wod after:
5x5 ring pullups - short rests - had to kip eventually
5x5 ring pushups - short rests - 3 second tempo work
5x5 strict toe to bars
5 L sits
5x5 ring rows - 3 second tempo on the negative - body near parallel to the ground
max pullups - 15 - kinda half assed this.
max pushups - same deal - half assed, not sure on Number.
Over head squats - 75#
Hang Power Cleans - 75#
24" box jumps
6:05
Killed this one. knee felt good.
Did another wod after:
5x5 ring pullups - short rests - had to kip eventually
5x5 ring pushups - short rests - 3 second tempo work
5x5 strict toe to bars
5 L sits
5x5 ring rows - 3 second tempo on the negative - body near parallel to the ground
max pullups - 15 - kinda half assed this.
max pushups - same deal - half assed, not sure on Number.
Wednesday, October 20, 2010
Ty - 10/20/2010
Crossfit Total and Cindy Challenge. Will repeat this in December sometime.
we got 20 minutes for each of the 3 movements to find our 1 rep max:
Back Squat - 225
Strict Press - 125
Deadlift - 355
Actually pretty happy w/ my squat. that's the most weight i've tried in a LONG time. kept my knees out and got pretty deep. the knee felt pretty good. I wasn't happy w/ my strict press. thought i'd get at least 135. i need to work on all of these lifts. Rounded my back a little on the last deadlift
Cindy: as many rounds as possible in 10 minutes of:
5 pullups
10 pushups
15 squats
11 full rounds + 6 pushups. Felt good about time. i think it's the 2nd or 3rd best in the whole group today. The pushups were the limiting factor. i was doing 2 at a time for the last few rounds.
we got 20 minutes for each of the 3 movements to find our 1 rep max:
Back Squat - 225
Strict Press - 125
Deadlift - 355
Actually pretty happy w/ my squat. that's the most weight i've tried in a LONG time. kept my knees out and got pretty deep. the knee felt pretty good. I wasn't happy w/ my strict press. thought i'd get at least 135. i need to work on all of these lifts. Rounded my back a little on the last deadlift
Cindy: as many rounds as possible in 10 minutes of:
5 pullups
10 pushups
15 squats
11 full rounds + 6 pushups. Felt good about time. i think it's the 2nd or 3rd best in the whole group today. The pushups were the limiting factor. i was doing 2 at a time for the last few rounds.
Monday, October 18, 2010
Ty - 10/18/2010
3 rounds of:
400 meter run
30 Kettlebell swings 55#
8:42
exhausting. tried to string together as many KBs as possible. think i did 25 in a row the first rounds
100 double unders 1:57
2x30sec games standard pushups
20 strict pullups in sets of 3 (need work on these, feel pulling in my left bicep)
400 meter run
30 Kettlebell swings 55#
8:42
exhausting. tried to string together as many KBs as possible. think i did 25 in a row the first rounds
100 double unders 1:57
2x30sec games standard pushups
20 strict pullups in sets of 3 (need work on these, feel pulling in my left bicep)
Saturday, October 16, 2010
Ty - 10/16/2010
AMRAP 10 minutes:
5 front squat (used 75#, very light, b/c of knee)
10 pullups
15 power wall balls 20#
6 full rounds, 5 front squats.
5 front squat (used 75#, very light, b/c of knee)
10 pullups
15 power wall balls 20#
6 full rounds, 5 front squats.
Thursday, October 14, 2010
Ty - 8/14/2010
AMRAP in 12 minutes:
15 double unders
15 box jumps - 20"
10 deadlifts at body weight - 180#
7 full rounds + 5 deadlifts
I was able to do most of the double unders unbroken. Also, was able to string together the box jumps really well. The deadlifts got to be pretty tough at the end. I used the plastic clips to hold the weights...big mistake. they release when you drop the bar.
Screwed around with hand stand pushups and ring dips after.
15 double unders
15 box jumps - 20"
10 deadlifts at body weight - 180#
7 full rounds + 5 deadlifts
I was able to do most of the double unders unbroken. Also, was able to string together the box jumps really well. The deadlifts got to be pretty tough at the end. I used the plastic clips to hold the weights...big mistake. they release when you drop the bar.
Screwed around with hand stand pushups and ring dips after.
Tuesday, October 12, 2010
10.12.10-Peter
Free Squats: 20 seconds on 10 seconds off. 4 minutes worth
5 rounds of:
7 pullups
10 Thrusters
some ab work after. Pretty tired
5 rounds of:
7 pullups
10 Thrusters
some ab work after. Pretty tired
10.11.10- Peter
'Crossfit' workout suggested by Tyler:
5x5 bench press @ 135#
10-8-8-5-2 Reps of:
Push Press
Burpees
BD swing - 50#
10X100m sprints
5x5 bench press @ 135#
10-8-8-5-2 Reps of:
Push Press
Burpees
BD swing - 50#
10X100m sprints
Monday, October 11, 2010
Ty - 10/11/2010
Tabata squats - 20 seconds on, 10 seconds off for 4 minutes.
21, 20, 21, 21, 20, 19, 16, 14. These sucked. my legs gave out on me after the 7th set. litterally fell on the concrete and could barely get back up.
5 rounds for time of:
7 strict dead hang pullups
10 wall balls 20#
5:52
The knee felt all right on these squats. tried to really sit back on my heels on the wall balls. Need to work on my flexibility.
21, 20, 21, 21, 20, 19, 16, 14. These sucked. my legs gave out on me after the 7th set. litterally fell on the concrete and could barely get back up.
5 rounds for time of:
7 strict dead hang pullups
10 wall balls 20#
5:52
The knee felt all right on these squats. tried to really sit back on my heels on the wall balls. Need to work on my flexibility.
Saturday, October 9, 2010
Ty - 10/8/2010
Bench press Tempo work. 5x5, 3 seconds down to chest, 0 up, 0 rest. first 3 sets used 115, last 2 sets used 125. Haven't benched in a while. this was pretty easy.
Metcon: 7:36
10-8-6-4-2
Jerk - 115#
Burpees
Kettlebell Swings - 70#/2 pood
Post wod: 10x100 meter rows w/ 30 second rests (5 damper setting). this is a good one. each 100 meters took around 20 seconds....about 12-13 pulls.
Metcon: 7:36
10-8-6-4-2
Jerk - 115#
Burpees
Kettlebell Swings - 70#/2 pood
Post wod: 10x100 meter rows w/ 30 second rests (5 damper setting). this is a good one. each 100 meters took around 20 seconds....about 12-13 pulls.
Thursday, October 7, 2010
10.7.10-Peter
10 sets of:
5 pullups
10 squats
10 push ups
did this in 12:18.
some ab work and then sprint @ 8.5 mph on treadmil..... .5 miles
* had to get home to watch the twins game
5 pullups
10 squats
10 push ups
did this in 12:18.
some ab work and then sprint @ 8.5 mph on treadmil..... .5 miles
* had to get home to watch the twins game
10.4.10- Peter
Bench Press:
5x5 @ 145#
*Shoulder feels better, still working up the weight
Cable Flies:
3 sets of 10 @ 50#
30 minutes on the eliptical, talked to katie Paulson the whole time. I felt like a housewife doing this.
5 mins of ab work
5x5 @ 145#
*Shoulder feels better, still working up the weight
Cable Flies:
3 sets of 10 @ 50#
30 minutes on the eliptical, talked to katie Paulson the whole time. I felt like a housewife doing this.
5 mins of ab work
Wednesday, October 6, 2010
Ty - 10/6/2010
Tabata squats (20/10) rest at the bottom of squat. 3 rounds
Turkish Get Ups - 20 or so each side w/ 25lb kettle bell. I like these. Definitly a full body workout. Knee started to hurt.
Metcon: 13:04
10 Chest to bar pullups
30 power wall balls 20# (subbed this in for 20 wall balls)
30 box jumps 24"box
40 walking lunges
400 meter run holding a 20 lb medicine ball
40 walking lunges
30 box jumps 24" box
30 power wall balls 20#
10 Chest to bar pullups
Not very happy w/ my time. The two other guys in the class finished in 9:45 and 10:45. The box jumps and walking lunges killed me.
did 20 strict dead hang pullups after. strung 2-3 together at a time. need to work on these. tough after a hard metcon.
Turkish Get Ups - 20 or so each side w/ 25lb kettle bell. I like these. Definitly a full body workout. Knee started to hurt.
Metcon: 13:04
10 Chest to bar pullups
30 power wall balls 20# (subbed this in for 20 wall balls)
30 box jumps 24"box
40 walking lunges
400 meter run holding a 20 lb medicine ball
40 walking lunges
30 box jumps 24" box
30 power wall balls 20#
10 Chest to bar pullups
Not very happy w/ my time. The two other guys in the class finished in 9:45 and 10:45. The box jumps and walking lunges killed me.
did 20 strict dead hang pullups after. strung 2-3 together at a time. need to work on these. tough after a hard metcon.
Monday, October 4, 2010
Ty - 10/4/2010
skipped back squats.
weighted dead hang pullup 1 rep max - 55lb kettlebell. added a 5 lb chain to the plate but didnt get it. need to work on my dead hangs.
AMRAP in 10 minutes of
6 cleans (I subbed power cleans in for squat cleans and bumped up the weight significantly) 145#
12 pullups
24 double unders
4 rounds + 6 pullups.
100 sit ups
Just wasnt feeling it today. i dont like having to modify my workouts. The last couple times i did it i didnt do as well. lose intensity.
Getting better at my butterfly kipping pullups.
weighted dead hang pullup 1 rep max - 55lb kettlebell. added a 5 lb chain to the plate but didnt get it. need to work on my dead hangs.
AMRAP in 10 minutes of
6 cleans (I subbed power cleans in for squat cleans and bumped up the weight significantly) 145#
12 pullups
24 double unders
4 rounds + 6 pullups.
100 sit ups
Just wasnt feeling it today. i dont like having to modify my workouts. The last couple times i did it i didnt do as well. lose intensity.
Getting better at my butterfly kipping pullups.
Friday, October 1, 2010
Ty - 10/1/2010
Power Cleans - 2 reps at the start of each minute for 10 minutes. Used 185# for the first 8 sets and was ripping through them. Bumped it up to 195# for the last 2 sets. Nailed them fairly easily but dipped a bit more.
Metcon:
5 rounds for time of
10 Kettlebell swings 55#
20 air squats past parallell
4:42
1K row - was either 3:54 or 3:34. More than likely 3:54. Got some pointers from Derek to pull hard and take my time coming back to the wheel. get more of a pull. worked well and wasn't so gassed.
Did a couple sets of toes to bars to practice the Kip. My hands/calluses are killing me. might need to shave them off w/ a womens foot exfoliator.
Metcon:
5 rounds for time of
10 Kettlebell swings 55#
20 air squats past parallell
4:42
1K row - was either 3:54 or 3:34. More than likely 3:54. Got some pointers from Derek to pull hard and take my time coming back to the wheel. get more of a pull. worked well and wasn't so gassed.
Did a couple sets of toes to bars to practice the Kip. My hands/calluses are killing me. might need to shave them off w/ a womens foot exfoliator.
Ty - 9/30/2010
200 double unders for time - 4:18. Used my Buddy Lee speed rope for the first time. Got 55 or so un broken off the bat. then went to shit.
metcon -
21-15-9 reps of
Power clean 115#
Burpees
7:12
My form was pretty nasty on the cleans. going for time just does that to me.
Post wod:
max pushups in 5 minutes (using games standards - lift your hands off the floor when your chest touches) - 85 reps
metcon -
21-15-9 reps of
Power clean 115#
Burpees
7:12
My form was pretty nasty on the cleans. going for time just does that to me.
Post wod:
max pushups in 5 minutes (using games standards - lift your hands off the floor when your chest touches) - 85 reps
Subscribe to:
Comments (Atom)