Saturday, April 30, 2016
MBS CrossFit
(9AM) about 10 of us. Meriah had car trouble, I worked out with Ilian
Warm Up
Pass throughs, arm circles, deep squat
Workout
Cleans
3x3@50kg
4x2@54kg
5x1@60kg
These started to feel really heavy. Ilian pointed out big chest, keeping the shoulder blades up and keeping the bar close. All were squat cleans, except for 1 repetition. Ilian worked out with 60kg, 64kg and 68kg. Target was 80%, 85% and 90% of 1RM.
then
Box Squat
4x2@80kg
This felt relatively easy, and I considered doing the 90kg that Ilian was putting up. Target was 80% of 1RM.
then
Push Jerks
4@46kg
This felt pretty good as well. Target was 60% of 1RM
Saturday, April 30, 2016
Friday, April 29, 2016
Hand Stand Kick Up!!!!!
Friday, April 29, 2016
Oracle Gym
(12:00 PM)
Run
Treadmill 20 min, 1.0% incline, 5.4 mph
Row
2000m in 9:34
Hand Stand Kick Ups
I finally got a hand stand kick up. After warming up with bear crawls and Tacke shoulder sequence, I did a headstand. Then I started doing kick up attempts that were going pretty well I was either getting significantly inverted and even tapped the wall a couple of times. On the 4th set of attempts, I got up barely and can't really count it. On the 5th set, I kicked up and held for about a 5 count. Although it was probably 2-3 seconds, it is a huge win for me.
I finished with jump rope drills.
Oracle Gym
(12:00 PM)
Run
Treadmill 20 min, 1.0% incline, 5.4 mph
Row
2000m in 9:34
Hand Stand Kick Ups
I finally got a hand stand kick up. After warming up with bear crawls and Tacke shoulder sequence, I did a headstand. Then I started doing kick up attempts that were going pretty well I was either getting significantly inverted and even tapped the wall a couple of times. On the 4th set of attempts, I got up barely and can't really count it. On the 5th set, I kicked up and held for about a 5 count. Although it was probably 2-3 seconds, it is a huge win for me.
I finished with jump rope drills.
Thursday, April 28, 2016
Bench Press
Thursday, April 28, 2016
24 Hour Fitness
(6 AM) with Aziz
Warm Up
4 laps around track (13 laps to mile), foam roller, shoulder circles, Tacke shoulder warm up.
Bench Press
5@45#
5@95#
6@135#
3@155#
2@185#
11@135#
then
20 pull-ups, T-bar row (45#), 3 sets of 8 dumbbell overhead press (30#), 3 sets of clean and push jerk (5@45#, 5@65#, 5@95#)
Foam roller for mobility
24 Hour Fitness
(6 AM) with Aziz
Warm Up
4 laps around track (13 laps to mile), foam roller, shoulder circles, Tacke shoulder warm up.
Bench Press
5@45#
5@95#
6@135#
3@155#
2@185#
11@135#
then
20 pull-ups, T-bar row (45#), 3 sets of 8 dumbbell overhead press (30#), 3 sets of clean and push jerk (5@45#, 5@65#, 5@95#)
Foam roller for mobility
Wednesday, April 27, 2016
Do Work!
Wednesday, April 27, 2016
Coach Rich
(11 AM) about 10 of us including Bob, Tom, Jeremy, Reva, Val and several others
Warmup
1. 5-10 min of dynamic wu
2. Jog to road
3. Review workout and ready stations
Workout of the Day
For time:
400 meter OH plate carry, 45/25 lb.
100 Burpees
75 Box jumps, 24/20″ (step down suggested)
Row 1,000 meters
50 Ball slams 30/20
50 Barbell front rack reverse lunges (in place), 45/35
50 Bicep curls, 45/35 lb.
100 Air squats
There is a 40-min cap on this workout. You may partition any of the stations and do them in any order. Just try to finish!
I broke this up into 5 rounds of 15 box jumps (20"), 20 air squats and 20 burpees with the other stations between rounds. I used 25# for the OH plate carry, 15# for the Ball Slam and 2x20# dumbbells for the biceps curls. I did not get to the reverse lunges, but was planning on 35#.
This was a workout that really called for me to embrace the suck. I was crawling through the burpees and time was called when I was on number 94. I did the extra 6 walked around a bit and did the the last 25 biceps curls after time was called. I should have broken up all of the stations. The OH plate carry had me setting it down every 50 meters. The Ball slams started with sets of 10 that devolved into sets of 5. The only reasonable output was the 1000m row. I will have to do the reverse lunges sometime to gauge those.
Finished with mobility, squat against wall.
Coach Rich
(11 AM) about 10 of us including Bob, Tom, Jeremy, Reva, Val and several others
Warmup
1. 5-10 min of dynamic wu
2. Jog to road
3. Review workout and ready stations
Workout of the Day
For time:
400 meter OH plate carry, 45/25 lb.
100 Burpees
75 Box jumps, 24/20″ (step down suggested)
Row 1,000 meters
50 Ball slams 30/20
50 Barbell front rack reverse lunges (in place), 45/35
50 Bicep curls, 45/35 lb.
100 Air squats
There is a 40-min cap on this workout. You may partition any of the stations and do them in any order. Just try to finish!
I broke this up into 5 rounds of 15 box jumps (20"), 20 air squats and 20 burpees with the other stations between rounds. I used 25# for the OH plate carry, 15# for the Ball Slam and 2x20# dumbbells for the biceps curls. I did not get to the reverse lunges, but was planning on 35#.
This was a workout that really called for me to embrace the suck. I was crawling through the burpees and time was called when I was on number 94. I did the extra 6 walked around a bit and did the the last 25 biceps curls after time was called. I should have broken up all of the stations. The OH plate carry had me setting it down every 50 meters. The Ball slams started with sets of 10 that devolved into sets of 5. The only reasonable output was the 1000m row. I will have to do the reverse lunges sometime to gauge those.
Finished with mobility, squat against wall.
Tuesday, April 26, 2016
Front Squat
Tuesday, April 26, 2016
24 Hour Fitness
(6AM) with Aziz
Warm Up
4 laps around track (13 laps to a mile), 5 minutes dynamic warm up (butt kicks, high knees, over the fence forward and backwards, shuffle left/right), 4 Sampson stretches.
Front Squat
5x45#
5x65#
5x95#
3x115#
3x145#
2x165#
This felt really good.
MetCon
3 rounds of 30 seconds of Box Jump (24"), Dead Ball Slams (15#), Row for Calories, Wall Ball Shots (12#, 10'), and Sit-ups. I was getting 44-45 reps per round with 2 minute rest between rounds.
No mobility work
24 Hour Fitness
(6AM) with Aziz
Warm Up
4 laps around track (13 laps to a mile), 5 minutes dynamic warm up (butt kicks, high knees, over the fence forward and backwards, shuffle left/right), 4 Sampson stretches.
Front Squat
5x45#
5x65#
5x95#
3x115#
3x145#
2x165#
This felt really good.
MetCon
3 rounds of 30 seconds of Box Jump (24"), Dead Ball Slams (15#), Row for Calories, Wall Ball Shots (12#, 10'), and Sit-ups. I was getting 44-45 reps per round with 2 minute rest between rounds.
No mobility work
Sunday, April 24, 2016
MetCon
Sunday, April 24, 2016
24 Hour Fitness
(8:45 AM) self
Warm Up
8 laps around track (13 laps/mile), dynamic warm up (5 minutes), Tacke shoulder sequence, a few kips and squats.
MetCon
18-15-12-9-6-3 Wall balls (16# to 10'), Box Jumps (18"), Row for Calories. This took about 20 minutes and was a good workout.
then
10 pull-ups
No mobility running short on time.
Took Diya to Xander's birthday party and played around with ring dips, chest to bar pull-ups, forward rolls and hand stand holds.
24 Hour Fitness
(8:45 AM) self
Warm Up
8 laps around track (13 laps/mile), dynamic warm up (5 minutes), Tacke shoulder sequence, a few kips and squats.
MetCon
18-15-12-9-6-3 Wall balls (16# to 10'), Box Jumps (18"), Row for Calories. This took about 20 minutes and was a good workout.
then
10 pull-ups
No mobility running short on time.
Took Diya to Xander's birthday party and played around with ring dips, chest to bar pull-ups, forward rolls and hand stand holds.
Thursday, April 21, 2016
Deadlift
Thursday, April 21, 2016
MBS CrossFit (Coach Ben)
(11:00) Rich, Tom, Ilian, Reva, Steve, several girls and me (10 total)
Warm Up
400m run with 10 walking lunges,
Lots of drills, (1) skipping forward forward arm circles, (2) skipping backwards backards arm circles, (3) over the fence backwards, (4) over the fence forwards, (5) shuffling swinging arms, (6) shuffling karate chops, (7) high knees, (8) butt kicks, (9) side to side lunge then shuffle, several others
Stationary drills, (1)bend at hips, back straight reach forward, center, back, (2) runners stretch, (3) deep squat, several others
Deadlift
Flat back, bar close to body, activate hips at top, back down the same way. I partnered up with Ilian
5@95#
5@135#
5@185#
3@225#
3@255# PR!
3@275# PR!
1@295# PR!
1@315# (failed lift)
1@315# PR!
then
6 sets on 1 minute interval of 3 Deadlifts (185#), 9 tuck V-ups
finished with ab stretch, runners stretch, calf smash
MBS CrossFit (Coach Ben)
(11:00) Rich, Tom, Ilian, Reva, Steve, several girls and me (10 total)
Warm Up
400m run with 10 walking lunges,
Lots of drills, (1) skipping forward forward arm circles, (2) skipping backwards backards arm circles, (3) over the fence backwards, (4) over the fence forwards, (5) shuffling swinging arms, (6) shuffling karate chops, (7) high knees, (8) butt kicks, (9) side to side lunge then shuffle, several others
Stationary drills, (1)bend at hips, back straight reach forward, center, back, (2) runners stretch, (3) deep squat, several others
Deadlift
Flat back, bar close to body, activate hips at top, back down the same way. I partnered up with Ilian
5@95#
5@135#
5@185#
3@225#
3@255# PR!
3@275# PR!
1@295# PR!
1@315# (failed lift)
1@315# PR!
then
6 sets on 1 minute interval of 3 Deadlifts (185#), 9 tuck V-ups
finished with ab stretch, runners stretch, calf smash
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