5x5 bench and shoulder press after the warm up then 4 rounds:
Run 400m
50 Squats
12:10
Brutal.
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Thursday, February 25, 2010
Tuesday, February 23, 2010
Monday, February 22, 2010
Saturday, February 20, 2010
Well...were should I start? Been at the new gym workin my ass off. Here is a run down:
Wed:
CFWU x 2
"Tabata This!"
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".
Post Tabata score for each exercise to comments and total for final score.
E.G., 10, 22, 9, 15, 15 = 71
40. I shoulda waited to do this with the class, but I didn't cause there was a miscommunication. It prolly woulda been a higher score if I did.
Thurs.
Skills day.
Warm-up then Overhead Squat
3-3-3-3-3 reps
95-135-135-135-155
Fri.
Warm-up
5 x 3 Bench and shoulder press:
225-225-225-225-225
135-135-135-155-155(only got one off then push-pressed the last two)
Metcon
3 rounds for time of:
20 Wallball
15 20" box jumps
10 Knees to elbows
5 Burpees
8:03
Today:
Tabata with the Muay Thai class:
Row for calories
1 min rest
KB swings 44 lb
1 min rest
Push-up, jump and touch the bar, then pull-up
1 min rest
Lift bag and place on 20" box
I can't recall the score
1 hr of training Muay Thai kicks and punches where I was liberally beaten and bruised.
Then Group WOD:
Row 500m
45lb SDHP
Push-ups
44lb KB swings
We added up the scores after two rounds with 5 people on each station. My rowing really took off cause I was up against two of our trainers who are in great physical condition.
I was beat after this. I'm gonna heal up tomorrow and get back on it on Monday.
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Wed:
CFWU x 2
"Tabata This!"
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".
Post Tabata score for each exercise to comments and total for final score.
E.G., 10, 22, 9, 15, 15 = 71
40. I shoulda waited to do this with the class, but I didn't cause there was a miscommunication. It prolly woulda been a higher score if I did.
Thurs.
Skills day.
Warm-up then Overhead Squat
3-3-3-3-3 reps
95-135-135-135-155
Fri.
Warm-up
5 x 3 Bench and shoulder press:
225-225-225-225-225
135-135-135-155-155(only got one off then push-pressed the last two)
Metcon
3 rounds for time of:
20 Wallball
15 20" box jumps
10 Knees to elbows
5 Burpees
8:03
Today:
Tabata with the Muay Thai class:
Row for calories
1 min rest
KB swings 44 lb
1 min rest
Push-up, jump and touch the bar, then pull-up
1 min rest
Lift bag and place on 20" box
I can't recall the score
1 hr of training Muay Thai kicks and punches where I was liberally beaten and bruised.
Then Group WOD:
Row 500m
45lb SDHP
Push-ups
44lb KB swings
We added up the scores after two rounds with 5 people on each station. My rowing really took off cause I was up against two of our trainers who are in great physical condition.
I was beat after this. I'm gonna heal up tomorrow and get back on it on Monday.
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Tuesday, February 16, 2010
Thursday, February 11, 2010
Back from working on the new gym and dealing with family issues. Does Muscle-ups, pull-ups, and beer count? Things are busy. This is todays:
Five rounds for time of:
Row 500 meters
135 pound Power clean, 12 reps
95 pound Thruster, 15 reps
CFWU less Pull-ups x 2
34:06
Brutal but I got to use my new lifting shoes. I'll be glad to shave off minutes once I can use bumpers.
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Five rounds for time of:
Row 500 meters
135 pound Power clean, 12 reps
95 pound Thruster, 15 reps
CFWU less Pull-ups x 2
34:06
Brutal but I got to use my new lifting shoes. I'll be glad to shave off minutes once I can use bumpers.
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Friday, February 05, 2010
Thursday, February 04, 2010
Tuesday, February 02, 2010
Forgot to post yesterdays WOD. I've been too busy working on the Crossfit gym:
120 Pull-ups
120 Dips
22:22 with some major interference in the globo-gym.
Today:
CFWU lite x 2
250 Double-unders: 11:40 Better than last of 13:35 Still unable to complete 50 uninterrupted.
Seven rounds for time of:
95 pound Power snatch, 7 reps
95 pound Snatch balance, 7 reps
95 pound Overhead squat, 7 reps
During round 3, I had to reduce the weight to the bar for snatch balances cause I wasn't holding onto it. I'll be glad to have bumper plates.
42:30
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120 Pull-ups
120 Dips
22:22 with some major interference in the globo-gym.
Today:
CFWU lite x 2
250 Double-unders: 11:40 Better than last of 13:35 Still unable to complete 50 uninterrupted.
Seven rounds for time of:
95 pound Power snatch, 7 reps
95 pound Snatch balance, 7 reps
95 pound Overhead squat, 7 reps
During round 3, I had to reduce the weight to the bar for snatch balances cause I wasn't holding onto it. I'll be glad to have bumper plates.
42:30
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