10-8-6-4-2 reps of 135lb squat clean
Interlace 150 single under jump ropes after each set of cleans
Sub 15 min, for got my watch.
CFWU x 2
Aaron, a staff member at the gym, has started Crossfit. He has thrown up twice during his workouts, which tells me he is working hard. I introduced him to CF a month ago before I left, so I can't wait to see how well he has progressed for his first ever month. That's exciting. Slowly spreading the dark side of weight training!
EVV airport firefighters never fail to impress me with how low their IQ's continue to drop. I wonder how dumb a person can get before we can classify them as primate. If they ever had a real rescue situation, instead of chasing the Wile E. Coyote around the airport, I would not want to be the rescuee.
I don't have the watch yet, so let's hope this weekend turns out to be a good one. Then it's time to "man up" and bite the bullet.
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Thursday, July 31, 2008
Tuesday, July 29, 2008
Tuesday 080729
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
CFWU x 2
14:25
My favorite WOD. I have to admit though, that when this came up on the Crossfit website, my heartrate jumped by 30 bpm and I had to DRAG my ass outta the rack this morning. What is it with women and suffering? Of course, Helen is the closest I have been to a woman in almost a year! I must be a sado-masochist. Analyze that, Doc! Of course, I had to drag my big kettlebell, appropriately named "Helen," down to the basement gym here at the Academy and then drag her back up. More punishment for the retarded.
Phil, my future self and an athlete 10 times my ability, is leaving today. He gave me his card and some info. I thought I might put it in here, as a reminder for me since I lose anything I am given, and for any other masochistic bastards out there:
www.beastskills.com
www.fatalfitness.com
www.rosstraining.com
www.exrx.net
http://www.intense-workout.com/
Steve R. is leaving for good today to Charleston where he is promoted and going to manage a system support center. I feel safe flying into Charleston, and will miss my brother. Smooth tailwinds, my friend.
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"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
CFWU x 2
14:25
My favorite WOD. I have to admit though, that when this came up on the Crossfit website, my heartrate jumped by 30 bpm and I had to DRAG my ass outta the rack this morning. What is it with women and suffering? Of course, Helen is the closest I have been to a woman in almost a year! I must be a sado-masochist. Analyze that, Doc! Of course, I had to drag my big kettlebell, appropriately named "Helen," down to the basement gym here at the Academy and then drag her back up. More punishment for the retarded.
Phil, my future self and an athlete 10 times my ability, is leaving today. He gave me his card and some info. I thought I might put it in here, as a reminder for me since I lose anything I am given, and for any other masochistic bastards out there:
www.beastskills.com
www.fatalfitness.com
www.rosstraining.com
www.exrx.net
http://www.intense-workout.com/
Steve R. is leaving for good today to Charleston where he is promoted and going to manage a system support center. I feel safe flying into Charleston, and will miss my brother. Smooth tailwinds, my friend.
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Monday, July 28, 2008
In honor of "Jeremy"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Overhead squats
Burpees
CFWU x3 less dips and OHS
15:44
Jump rope 10 min
10 min consult with a real Crossfit trainer named Phil. You can spot a Crossfit athlete in a Globogym. They are leaner, more cut, and faster. Phil has actually been to a few certs, which is cool. So he gave me some more tips, and that's fantastic, cause my form breaks down considerably when I get tired.
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Three rounds, 21-15- and 9 reps, for time of:
95 pound Overhead squats
Burpees
CFWU x3 less dips and OHS
15:44
Jump rope 10 min
10 min consult with a real Crossfit trainer named Phil. You can spot a Crossfit athlete in a Globogym. They are leaner, more cut, and faster. Phil has actually been to a few certs, which is cool. So he gave me some more tips, and that's fantastic, cause my form breaks down considerably when I get tired.
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Saturday, July 26, 2008
New P.R.!
Previous 5k time from June 14th run in Boonville: 22:25
Midnight Streak 5k time: 21:16 unofficially.
Should get the place results soon enough! I'd like to thank Robert for coaching my form, Greg Glassman for coaching my way of life, and let's see...oh, Jamie-for putting up with me before the run. I can't wait to meet you in person! And who says doing 3 practice 5ks in a day is such a bad thing?
There were some times during the race that I could have pushed things harder. I'm looking for a sub 20 min P.R. by next summer. I think that's enough time, especially if I invest the time and money into better shoes and better form.
I ran neck to neck the first 4k with some latino fella. You gotta give this guy credit. He was overweight (even kinda smelly). At 4k, I picked up pace for time and he said, "Take it, Bro." And to which I replied, "There's enough road for both of us." Well, he came in a few seconds behind me, but still working hard. I know it was a good finish, cause I almost threw up with mine.
The only thing I regret, besides the laziness in some of the run, was that it is over. I really didn't think that I was going to make a good time since I have never ran at night and it was past my bedtime. They had beer and an awards ceremony, I usually don't stick around for that.
Someone took some pics, so I will see if they are online tomorrow and try to post them.
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Thursday, July 24, 2008
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
CFWU x 2 less pull ups and dips
1:10:33
2:16:03
3: Yeah right..
I think the higher intensity level that I have reached, while not near being elite, is taking it's toll on my body. I really thought that I tore my bicep so hopefully tomorrow will not be so intense.
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Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
CFWU x 2 less pull ups and dips
1:10:33
2:16:03
3: Yeah right..
I think the higher intensity level that I have reached, while not near being elite, is taking it's toll on my body. I really thought that I tore my bicep so hopefully tomorrow will not be so intense.
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Wednesday, July 23, 2008
Punish it!
Just kidding! Gonna listen to Coach and take it easy today.
This guy has a strong back. Most Crossfit athletes derive alot of their strength from their backs, and it shows. The major portion of this muscle is white muscle, which takes alot longer to grow. But if I can get up to this guy's development, I have a theory that my back problems will pretty much go away. Core strength rocks.
This guy has a strong back. Most Crossfit athletes derive alot of their strength from their backs, and it shows. The major portion of this muscle is white muscle, which takes alot longer to grow. But if I can get up to this guy's development, I have a theory that my back problems will pretty much go away. Core strength rocks.Gonna hafta add this to my list of toys I want for Xmas. Imagine me walking down my street with this or pushing it along!
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Tuesday, July 22, 2008
Monday, July 21, 2008
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
150 Single-unders
I had all the equipment needed, but I really had to work around the globo-gymers. My K2E's had to be subbed with L-sits cause there is just no good place to do those.
39:41
My previous filthy fifty was worse, I did it with bronchitis, and had to quit due to breathing difficulty. Let this be the standard to beat next time then. I'm still feeling the effects of Saturday. Tomorrow is a one workout day. I might take Wed as a full rest day to recover. Not sure yet.
People keep approaching me about what I am doing in the gym, so I must be doing something right. One of the trainers wants to work with me on developing some scaled down workouts for his clients, which is great if I can continue to spread the word about Crossfit.
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50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
150 Single-unders
I had all the equipment needed, but I really had to work around the globo-gymers. My K2E's had to be subbed with L-sits cause there is just no good place to do those.
39:41
My previous filthy fifty was worse, I did it with bronchitis, and had to quit due to breathing difficulty. Let this be the standard to beat next time then. I'm still feeling the effects of Saturday. Tomorrow is a one workout day. I might take Wed as a full rest day to recover. Not sure yet.
People keep approaching me about what I am doing in the gym, so I must be doing something right. One of the trainers wants to work with me on developing some scaled down workouts for his clients, which is great if I can continue to spread the word about Crossfit.
Tweet.
I really like how this article describes Crossfit!
Pioneer Valley Crossfit Mission Statement:
When people ask me, "What is CrossFit?" I do my best to give them a concise and non-technical answer. I eschew Coach Glassman's classic "constantly varied, if not randomized, functional movements performed at high intensity" (too many terms to define) in favor of something like, "It's kind of a mix of Olympic-style weightlifting, basic gymnastics, and sprint training." Usually that satisfies their curiosity--most people, especially the sedentary, seem to then immediately mentally file CrossFit under the heading "Things I Would Never Do." I can never let it go, though. I always go on to say, "The genius of it, you see, is that by requiring its athletes to perform for time or for points, CrossFit turns fitness training into a competitive sport. You end up killing yourself to get those extra couple reps in, to shave just a few more seconds off the clock. And then you flop to the ground. Wrecked. Like, you couldn't stand up even if you wanted to." To which most people can't help but respond, "You think that's fun?" I'm sure my "Hell yeah!" does nothing to stop them from further filing CrossFit under "Things I Most Definitely Would Never Do."And that is a terrible shame, because CrossFit is so much more than just an exercise program. CrossFit is, as Greg Glassman says in one CrossFit Journal article, a means to self-actualization. I really believe that. Any activity that regularly necessitates facing and overcoming fear (and everyone who's "drank the Kool-Aid" knows the anxiety that builds before one faces "Linda" or Fight Gone Bad) forces you to grow in courage and integrity and pure grit. CrossFit forges fitness, sure, but it forges character, as well.At the recent Portland Certification Seminar, Dr. Kelly Starrett said, "This stuff just selects for a certain kind of person." The result? CrossFit is a tremendous community of like-minded, self-starting strivers. Being associated with and accepted by such a community is a joy. And it's also an antidote to some of the alienation and loneliness that are part of our modern life.Go to any "Globo-Gym." Watch the people on the elliptical machines reading their magazine articles, or the people on the treadmills watching CNN, or the guy doing biceps curls in the squat rack with his little white iPod headphones screening out everything but his reflection in the mirror. Contrast that with the scene at any CrossFit affiliate WOD session: people sweating, cursing and suffering together. The early finishers are applauded for their impressive performances, but the less-experienced athletes, the less fit, those non-firebreathers who are gutting out their third round with two more to go, they're the ones who get the loudest cheers, the most encouragement. And that is awesome. I've been living in big cities for going on fifteen years now, and I've trained in all kinds of gyms, and I've never seen the like, anywhere.That's what I love about CrossFit. Even more than the hundred fifty pounds I've put on my deadlift, and the extra fifteen pull-ups I've added, and the pride I feel when I finish a WOD like "Murph." That camaraderie and support are what we do best, and I'd like to do my part to ensure that it remains central to the CF experience. Opening my own affiliate is a chance to create and nurture a CrossFit community, a place where people can come and get expert instruction and train themselves to perform once-unimaginable physical feats, a place where they can find out what they're really made of. We can help them strip away the excess and discover the pure gold beneath!
When people ask me, "What is CrossFit?" I do my best to give them a concise and non-technical answer. I eschew Coach Glassman's classic "constantly varied, if not randomized, functional movements performed at high intensity" (too many terms to define) in favor of something like, "It's kind of a mix of Olympic-style weightlifting, basic gymnastics, and sprint training." Usually that satisfies their curiosity--most people, especially the sedentary, seem to then immediately mentally file CrossFit under the heading "Things I Would Never Do." I can never let it go, though. I always go on to say, "The genius of it, you see, is that by requiring its athletes to perform for time or for points, CrossFit turns fitness training into a competitive sport. You end up killing yourself to get those extra couple reps in, to shave just a few more seconds off the clock. And then you flop to the ground. Wrecked. Like, you couldn't stand up even if you wanted to." To which most people can't help but respond, "You think that's fun?" I'm sure my "Hell yeah!" does nothing to stop them from further filing CrossFit under "Things I Most Definitely Would Never Do."And that is a terrible shame, because CrossFit is so much more than just an exercise program. CrossFit is, as Greg Glassman says in one CrossFit Journal article, a means to self-actualization. I really believe that. Any activity that regularly necessitates facing and overcoming fear (and everyone who's "drank the Kool-Aid" knows the anxiety that builds before one faces "Linda" or Fight Gone Bad) forces you to grow in courage and integrity and pure grit. CrossFit forges fitness, sure, but it forges character, as well.At the recent Portland Certification Seminar, Dr. Kelly Starrett said, "This stuff just selects for a certain kind of person." The result? CrossFit is a tremendous community of like-minded, self-starting strivers. Being associated with and accepted by such a community is a joy. And it's also an antidote to some of the alienation and loneliness that are part of our modern life.Go to any "Globo-Gym." Watch the people on the elliptical machines reading their magazine articles, or the people on the treadmills watching CNN, or the guy doing biceps curls in the squat rack with his little white iPod headphones screening out everything but his reflection in the mirror. Contrast that with the scene at any CrossFit affiliate WOD session: people sweating, cursing and suffering together. The early finishers are applauded for their impressive performances, but the less-experienced athletes, the less fit, those non-firebreathers who are gutting out their third round with two more to go, they're the ones who get the loudest cheers, the most encouragement. And that is awesome. I've been living in big cities for going on fifteen years now, and I've trained in all kinds of gyms, and I've never seen the like, anywhere.That's what I love about CrossFit. Even more than the hundred fifty pounds I've put on my deadlift, and the extra fifteen pull-ups I've added, and the pride I feel when I finish a WOD like "Murph." That camaraderie and support are what we do best, and I'd like to do my part to ensure that it remains central to the CF experience. Opening my own affiliate is a chance to create and nurture a CrossFit community, a place where people can come and get expert instruction and train themselves to perform once-unimaginable physical feats, a place where they can find out what they're really made of. We can help them strip away the excess and discover the pure gold beneath!
Sunday, July 20, 2008
Saturday, July 19, 2008
Final 5k
5k run using:
Parachute
20lb dumbbell
Interleave sprints between chute and DB.
I chose 425m and ran it 12 times.
96 degrees. I'm smoked.
Pretty much turned into a jog with the chute and DB
33:10
5k run with 50lb wt vest
Before...
After...
Full Metal Jacket
The Lake
My old PT spot.Time: 33:24.
Its over 90 out here. More of a jog than a run. I feel fine for the chute sprints. Recovering now.
Friday, July 18, 2008
Evening WOD
10-9-8-7-6-5-4-3-2-1 Man-makers
30-27-24-21-18-15-12-9-6-3 20" Box jumps
Interlace the two exercises.
500m row warm up
43:00 even
I was dreading this all effing day and kept trying to come up with excuses to not do it. I'm smoked. My ass is literally smoked.
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10-9-8-7-6-5-4-3-2-1 Man-makers
30-27-24-21-18-15-12-9-6-3 20" Box jumps
Interlace the two exercises.
500m row warm up
43:00 even
I was dreading this all effing day and kept trying to come up with excuses to not do it. I'm smoked. My ass is literally smoked.
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Kettleballs and A.M. workout
Friday 080718
Weighted pull-ups
1-1-1-1-1-1-1 reps
Compare to 080422.
Body weight: 192
CFWU x 3 less pull ups
25-45-55-70-75-80
I used kettlebells as the weight with a belt and chain. The idea is to hold the weight between your legs. For those of you who don't know what one is, it's basically a steel ball with a handle sticking out. One of my gym rat buddies was laughing at me. Well, I always wanted something big and heavy in that area.
Double-under practice 15 min
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Weighted pull-ups
1-1-1-1-1-1-1 reps
Compare to 080422.
Body weight: 192
CFWU x 3 less pull ups
25-45-55-70-75-80
I used kettlebells as the weight with a belt and chain. The idea is to hold the weight between your legs. For those of you who don't know what one is, it's basically a steel ball with a handle sticking out. One of my gym rat buddies was laughing at me. Well, I always wanted something big and heavy in that area.
Double-under practice 15 min
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Thursday, July 17, 2008
Thursday 080717
Complete as many rounds in 20 minutes as you can of:
Complete as many rounds in 20 minutes as you can of:
15 Push-ups
12 Ring dips
115 pound Push-press, 9 reps
Post rounds completed to comments.
5 Rounds + 1 pushup
I was shooting for 7 rounds. Brutal. People were staring at me in the gym like I was a crazy person.
CFWU x 3 less dips. Did this sub 9 min. Getting better. Ms. Pearo was in the gym today. Well, she has a good tone, build, but can't compare to these two Crossfit athletes that could smoke her ass faster than it would take for Melissa to quit staring at herself in the f*$ckin mirror.
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Wednesday, July 16, 2008
Wednesday 080716
Deadlift 5-5-5-5-5 reps
Post loads to comments.
Compare to 070106.
Backwards CFWU x 3 (I did this sub 10 min. I remember when it took over 20. Those were the days...)
140-230-260-300-320
No blown out back. Non-standard bar (30lbs). My doctor would kill me if he found out, but I don't think any of my 2 readers (I burn this post to another site for my brother) will tell. You'd better not tell, my sweet hairless Filipino troller!
One bitch: Old naked guys in the locker room. Put a towel over that shit! I don't even care to look at my own junk.
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Tuesday, July 15, 2008
Monday, July 14, 2008
For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups
23:40
Warmed up with 1000m rows and cooled down with 1000m rows.
I love this one!
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups
23:40
Warmed up with 1000m rows and cooled down with 1000m rows.
I love this one!
Sunday, July 13, 2008
So I went to the store to pick up a new speed rope. Turned out that someone bought all of them. Well, I will just have to use my beaded one. But, I DID get a new parachute. That's right. I'm super excited. This week is a leg week, so I just need to figure out when to work it in. Maybe tomorrow morning. The thing is, I would like to break it in at Lake Hefner eventually. Well, I suppose it could wait. I need to get in a few weighted vest runs before the Midnight Streak 5k.
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Friday, July 11, 2008
Thursday, July 10, 2008
For time:
135 lb Squat clean, 10 reps
50 L Sit-ups
135 lb Squat clean, 8 reps
40 L Sit-ups
135 lb Squat clean, 6 reps
30 L Sit-ups
135 lb Squat clean, 4 reps
20 L Sit-ups
135 lb Squat clean, 2 reps
10 L Sit-ups
19:54
500m row for warm up. I will negate the CFWU the next week d/t insane boredom
Practiced Jump rope 10 min
135 lb Squat clean, 10 reps
50 L Sit-ups
135 lb Squat clean, 8 reps
40 L Sit-ups
135 lb Squat clean, 6 reps
30 L Sit-ups
135 lb Squat clean, 4 reps
20 L Sit-ups
135 lb Squat clean, 2 reps
10 L Sit-ups
19:54
500m row for warm up. I will negate the CFWU the next week d/t insane boredom
Practiced Jump rope 10 min
Wednesday, July 09, 2008
Tuesday, July 08, 2008
Tuesday 080708
"Angie"
For time:
100 Pull-ups(dead hang and broken)
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
Compare to 080424.
Enlarge image
Kallista Pappas, CrossFit Games 2008 - video [wmv] [mov]
28:02
Previous time: 27:52
I dislocated my right pinky at about pull up #62. Evidently my gymmates noticed it too, as the sailor in me decided to come out when I popped it back in. I also broke my speed rope during practice. Well, gives me something to do tonite. At least I can use my pinky as an excuse for being slower than the last time.
"Angie"
For time:
100 Pull-ups(dead hang and broken)
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
Compare to 080424.
Enlarge image
Kallista Pappas, CrossFit Games 2008 - video [wmv] [mov]
28:02
Previous time: 27:52
I dislocated my right pinky at about pull up #62. Evidently my gymmates noticed it too, as the sailor in me decided to come out when I popped it back in. I also broke my speed rope during practice. Well, gives me something to do tonite. At least I can use my pinky as an excuse for being slower than the last time.
Tuesday 080708
"Angie"
For time:
100 Pull-ups(dead hang and broken)
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
Compare to 080424.
Enlarge image
Kallista Pappas, CrossFit Games 2008 - video [wmv] [mov]
28:02
Previous time: 27:52
I dislocated my right pinky at about pull up #62. Evidently my gymmates noticed it too, as the sailor in me decided to come out when I popped it back in. I also broke my speed rope during practice. Well, gives me something to do tonite. At least I can use my pinky as an excuse for being slower than the last time.
"Angie"
For time:
100 Pull-ups(dead hang and broken)
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
Compare to 080424.
Enlarge image
Kallista Pappas, CrossFit Games 2008 - video [wmv] [mov]
28:02
Previous time: 27:52
I dislocated my right pinky at about pull up #62. Evidently my gymmates noticed it too, as the sailor in me decided to come out when I popped it back in. I also broke my speed rope during practice. Well, gives me something to do tonite. At least I can use my pinky as an excuse for being slower than the last time.
Monday, July 07, 2008
Sunday, July 06, 2008
Even pip squeaks deserve an xtra rest day. Especially when I am a sunburnt lobster and I can't get to an effing gym cause they don't staff them here on Sunday's. I will instead foam roll, ice and stretch a few injuries. Gotta serious pain in the thoracic area of my spinal cord.
I had real Asian cuisine today. No, not those restaurants where the wait staff is Asian and the cooks are Mexicans. The Golden Palace on Meridian is ran by a family. Best Chinese I have ever had.
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I had real Asian cuisine today. No, not those restaurants where the wait staff is Asian and the cooks are Mexicans. The Golden Palace on Meridian is ran by a family. Best Chinese I have ever had.
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Saturday, July 05, 2008
Friday, July 04, 2008
8k official results
I placed 51 overall out of 237 runners. Official time 38:25
5th in my age group 25-29
Not bad for a vet with a bad back.
5th in my age group 25-29
Not bad for a vet with a bad back.
8k run
38:23 until official results are posted.
Lots of great athletes there. Some people where all legs!
I ran neck to neck with a younger lady until about 5k-22:54 (I'm used to the 5k, after all)
Then she opened up and I ate her dust. I shook her hand afterward and told her what I ate.
I'm still recovering from the run, but can keep food down. I won't go into the details of that anymore. I suppose I should run more to get over it.
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38:23 until official results are posted.
Lots of great athletes there. Some people where all legs!
I ran neck to neck with a younger lady until about 5k-22:54 (I'm used to the 5k, after all)
Then she opened up and I ate her dust. I shook her hand afterward and told her what I ate.
I'm still recovering from the run, but can keep food down. I won't go into the details of that anymore. I suppose I should run more to get over it.
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Thursday, July 03, 2008
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads to comments.
I had to do this at first with a EZ curl bar. Someone else was doing yesterday's WOD with the only straight bar in the gym. What?? Another Crossfitter??? For sure. Wade, an ATC student. Just getting into it, but he might do Helen with me cause I got the KB's.
So...
80-100-125-170-170
120-130-140-170-170
130-140-160-170-170
No CFWU
Played with the Concept 2 rowers and went 1000m
8k run tomorrow, to I didn't wanna beat things too bad. And I gotta load tonite.
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Thursday 080703
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
CFWU x 3
9 rounds
1-2-3-4-5-6-7-8-9 (had to kip in the last few sets)
Weak back
Practiced double unders and then speed rope 20 min
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
CFWU x 3
9 rounds
1-2-3-4-5-6-7-8-9 (had to kip in the last few sets)
Weak back
Practiced double unders and then speed rope 20 min
Wednesday, July 02, 2008
CFWU x 3
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Five rounds for time of:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps
Only completed 2 and a half rounds and then had to shower up. I'm not used to the non-standard bar. This kicked my ass. Plus, I got really good news last night and had a few beers. Then I woke up at 0230 and could not get back to sleep for anything. I suppose it will take a few days to adjust to here. Gonna doze for a bit then maybe pick up a workout for pussies, since that's what I am.
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