Rest day
27 April 2010
Tuesday 27APR10
CFFB
SWOD: Deadlift 5 RM; Towel pull-ups 3 x max reps (3 minutes rest)
275; 10-6-5
Felt decent on deadlift, but need to get more aggressive. Need to keep shoulder blades pinched, chest up, and drive through the heels. Exhausted myself on first set of towel pull-ups. Would like to get 12 next time.
DWOD: Complete 10 rounds of:
Row 1 minute
Rest 1 minute
Goal is to get 3k meters total. Got 300 meters on first interval, but then it was downhill until 294 on last one. Actually dropped down to 236 on the sixth. Forearms were fried from towel pull-ups and deadlift. Hard to fully recover in only one minute.
SWOD: Deadlift 5 RM; Towel pull-ups 3 x max reps (3 minutes rest)
275; 10-6-5
Felt decent on deadlift, but need to get more aggressive. Need to keep shoulder blades pinched, chest up, and drive through the heels. Exhausted myself on first set of towel pull-ups. Would like to get 12 next time.
DWOD: Complete 10 rounds of:
Row 1 minute
Rest 1 minute
Goal is to get 3k meters total. Got 300 meters on first interval, but then it was downhill until 294 on last one. Actually dropped down to 236 on the sixth. Forearms were fried from towel pull-ups and deadlift. Hard to fully recover in only one minute.
26 April 2010
Monday 26APR10
CFFB
SWOD: Press 5-5-5; 25# weighted back extensions 15-15-15 (after DWOD)
120-120(f)-120(f)
Was able to muster four reps on each of the last two sets, but couldn't drive the bar above my head on the fifth. Need to really focus on getting the correct breath at the top. Achieve lock-out position at the top, suck the air in, do a rep, and then repeat. Will give 120# another shot next time.
DWOD: Complete 3 rounds rounds for time of:
155# front squat, max reps
20 yard bear crawl
10/6/5 in 6.10. Strange workout because it was hard to tell whether to go for speed or reps. Now that I have a number in mind, I could probably crank out an additional rep or two on each set.
SWOD: Press 5-5-5; 25# weighted back extensions 15-15-15 (after DWOD)
120-120(f)-120(f)
Was able to muster four reps on each of the last two sets, but couldn't drive the bar above my head on the fifth. Need to really focus on getting the correct breath at the top. Achieve lock-out position at the top, suck the air in, do a rep, and then repeat. Will give 120# another shot next time.
DWOD: Complete 3 rounds rounds for time of:
155# front squat, max reps
20 yard bear crawl
10/6/5 in 6.10. Strange workout because it was hard to tell whether to go for speed or reps. Now that I have a number in mind, I could probably crank out an additional rep or two on each set.
24 April 2010
Saturday 24APR10
CFFB
SWOD: 25# weighted sit-ups 15-15-15 (after DWOD)
DWOD: "Death by Tabata"
Alternate in tabata style for 8 minutes:
185# deadlift
burpees
95 total reps. Left me absolutely gassed. Lowest totals were 5 deadlifts and 4 burpees. Need to work on improving burpee cycle time. Also, need to continue getting more comfortable deadlifting and stop thinking about form on these types of workouts.
SWOD: 25# weighted sit-ups 15-15-15 (after DWOD)
DWOD: "Death by Tabata"
Alternate in tabata style for 8 minutes:
185# deadlift
burpees
95 total reps. Left me absolutely gassed. Lowest totals were 5 deadlifts and 4 burpees. Need to work on improving burpee cycle time. Also, need to continue getting more comfortable deadlifting and stop thinking about form on these types of workouts.
23 April 2010
Friday 23APR10
CFFB
SWOD: Power clean 3-3-3-3-3; Weighted pull-ups 3, 3, 3, 3, 3
160-160-160-160-160; 5, 10, 15, 20, 25
Felt amazing on power cleans. Established new 3 RM and was able to sustain it for five sets across! Focused on locking in my set-up position with weight on heels, eyes straight ahead, and shoulder blades pinched with elbows turned outward. Then, controlled the first pull and exploded once the weight came to mid-thigh. Once 165# rolls around, it will be critical to get the elbows and feet moving faster. Weighted pull-ups were fun -- actually, workout was supposed to be chin-ups. Last set at 25# was ugly.
DWOD: Complete three 400 meter uphill sprints
1.25
1.22
1.24
Did this workout on Porter Street and felt like I was going to puke on all three sprints. It has been quite a while since I've done any intense running. Probably a good idea to start incorporating more running/sprinting. CFFB called for shorter sprints, but I thought it was too football specific.
SWOD: Power clean 3-3-3-3-3; Weighted pull-ups 3, 3, 3, 3, 3
160-160-160-160-160; 5, 10, 15, 20, 25
Felt amazing on power cleans. Established new 3 RM and was able to sustain it for five sets across! Focused on locking in my set-up position with weight on heels, eyes straight ahead, and shoulder blades pinched with elbows turned outward. Then, controlled the first pull and exploded once the weight came to mid-thigh. Once 165# rolls around, it will be critical to get the elbows and feet moving faster. Weighted pull-ups were fun -- actually, workout was supposed to be chin-ups. Last set at 25# was ugly.
DWOD: Complete three 400 meter uphill sprints
1.25
1.22
1.24
Did this workout on Porter Street and felt like I was going to puke on all three sprints. It has been quite a while since I've done any intense running. Probably a good idea to start incorporating more running/sprinting. CFFB called for shorter sprints, but I thought it was too football specific.
22 April 2010
Thursday 22APR10
CFFB
SWOD: Squat 5-5-5; Bench press 5-5-5
205-205-205; 150-150-150
Felt strong today on both lifts. Only issue on squat was neck position. Need to select a spot on the wall that is slightly lower and remember to relax my arms during the lift. Really focused on driving the knees outside and over the toes. Bench press felt good. Limited myself to three minutes of rest. 155# should be attainable, but might require four or five minutes of rest between sets.
DWOD: Complete three rounds for time of:
65# hang muscle snatch, 8 reps
10 dips
12 K-to-Es
11.40
Really enjoyed the muscle snatches. Pretty sad that I can almost muscle snatch as much as I can power snatch. Dips were brutal after bench press.
SWOD: Squat 5-5-5; Bench press 5-5-5
205-205-205; 150-150-150
Felt strong today on both lifts. Only issue on squat was neck position. Need to select a spot on the wall that is slightly lower and remember to relax my arms during the lift. Really focused on driving the knees outside and over the toes. Bench press felt good. Limited myself to three minutes of rest. 155# should be attainable, but might require four or five minutes of rest between sets.
DWOD: Complete three rounds for time of:
65# hang muscle snatch, 8 reps
10 dips
12 K-to-Es
11.40
Really enjoyed the muscle snatches. Pretty sad that I can almost muscle snatch as much as I can power snatch. Dips were brutal after bench press.
21 April 2010
Wednesday 21APR10
PT w/ T. Brose
Started with some overhead movements. Worked on improving starting posture for the press (less arch in lower back). Next, worked on improving rack position for push press and push jerk (resting on shoulders, not neck/chest). Then, worked on proper landing position for split jerk.
We then spent some time going through a cycle of ring push-ups with a one-armed extension, ring rows with a transition to the muscle-up, and KB snatches.
Started with some overhead movements. Worked on improving starting posture for the press (less arch in lower back). Next, worked on improving rack position for push press and push jerk (resting on shoulders, not neck/chest). Then, worked on proper landing position for split jerk.
We then spent some time going through a cycle of ring push-ups with a one-armed extension, ring rows with a transition to the muscle-up, and KB snatches.
Tuesday 20APR10
CFFB
Warm-up: PVC pipe complex; 3 rounds of OHS w/ bar, 5 K-to-Es, and 5 ring dips
SWOD: Deadlift 5 RM
265
Finally starting to get some aggressiveness back in the pull. Wasn't thinking about lower back this time. Noticed that putting the weight down the proper way puts you in proper position for the next rep. Unfortunately, when I do it that way, I don't feel like my shoulder blades are in a great position to pull.
DWOD: 15 AMRAP
5 thrusters with 40# dumbbell (right arm)
5 thrusters with 40# dumbbell (left arm)
7 push-ups
9 box jumps (24 inch)
8 rounds. Felt really sick after this workout. Probably a combination of not enough sleep, lack of METCONs, and really hot in gym. If this workout ever comes up again, 10 rounds would be an attainable goal.
Warm-up: PVC pipe complex; 3 rounds of OHS w/ bar, 5 K-to-Es, and 5 ring dips
SWOD: Deadlift 5 RM
265
Finally starting to get some aggressiveness back in the pull. Wasn't thinking about lower back this time. Noticed that putting the weight down the proper way puts you in proper position for the next rep. Unfortunately, when I do it that way, I don't feel like my shoulder blades are in a great position to pull.
DWOD: 15 AMRAP
5 thrusters with 40# dumbbell (right arm)
5 thrusters with 40# dumbbell (left arm)
7 push-ups
9 box jumps (24 inch)
8 rounds. Felt really sick after this workout. Probably a combination of not enough sleep, lack of METCONs, and really hot in gym. If this workout ever comes up again, 10 rounds would be an attainable goal.
20 April 2010
Monday 19APR10
CFFB
Warm-up: PVC pipe complex (no time for OHS w/bar and K-to-Es)
SWOD: Squat 5-5-5; Press 5-5-5
200-200-200; 115-115-115
Last few reps of each set on squat got pretty difficult. Need to trust myself in allowing the knees to stay way outside. Also, felt much better when I focused my eyes on one target slightly above eye-level. Press was ugly on the last few reps of each set, but it still counted. 120# is going to be a real struggle, unless I seriously increase my eating in the next week. Might need to consider increasing rest time between sets.
DWOD: Skipped due to lack of time
Warm-up: PVC pipe complex (no time for OHS w/bar and K-to-Es)
SWOD: Squat 5-5-5; Press 5-5-5
200-200-200; 115-115-115
Last few reps of each set on squat got pretty difficult. Need to trust myself in allowing the knees to stay way outside. Also, felt much better when I focused my eyes on one target slightly above eye-level. Press was ugly on the last few reps of each set, but it still counted. 120# is going to be a real struggle, unless I seriously increase my eating in the next week. Might need to consider increasing rest time between sets.
DWOD: Skipped due to lack of time
18 April 2010
Sunday 18APR10
PT w/ T. Brose
Worked on Olympic drills with PVC pipe and bar. Focused on getting torso upright during dip portion, and then keeping arms loose and close to the body on the drive portion. It's difficult to tell whether these drills are helping with my lifts, but I have faith they they will eventually help. Also did some KB work. Need to remember to use same back-swing motion for cleans and snatches as I use for swings.
Worked on Olympic drills with PVC pipe and bar. Focused on getting torso upright during dip portion, and then keeping arms loose and close to the body on the drive portion. It's difficult to tell whether these drills are helping with my lifts, but I have faith they they will eventually help. Also did some KB work. Need to remember to use same back-swing motion for cleans and snatches as I use for swings.
17 April 2010
16 April 2010
Friday 16APR10
CFFB
Warm-up: Shoulder dislocates/Sotts press/OHS complex; OHS and K-to-Es
SWOD: Power clean 3-3-3-3-3
155-155-155-155-155
Set new pr for 3 RM; however, didn't have the explosiveness that I had last week at 150#. Wasn't getting the vicious transition against the ground; instead, it felt like my hips weren't fully opening. Bad combination poor sleep, too many days without rest, and a more difficult than normal warm-up. Need to work on being more patient and not starting second pull until mid-thigh.
DWOD: Complete 5 rounds of the following:
3 hang-clean pulls
3 hang-power cleans
3 push presses
3 push jerks
Used 95# and really focused on getting extension. Hope to drill with T. Brose on Sunday and learn the proper way to do the Burgener warm-up.
Warm-up: Shoulder dislocates/Sotts press/OHS complex; OHS and K-to-Es
SWOD: Power clean 3-3-3-3-3
155-155-155-155-155
Set new pr for 3 RM; however, didn't have the explosiveness that I had last week at 150#. Wasn't getting the vicious transition against the ground; instead, it felt like my hips weren't fully opening. Bad combination poor sleep, too many days without rest, and a more difficult than normal warm-up. Need to work on being more patient and not starting second pull until mid-thigh.
DWOD: Complete 5 rounds of the following:
3 hang-clean pulls
3 hang-power cleans
3 push presses
3 push jerks
Used 95# and really focused on getting extension. Hope to drill with T. Brose on Sunday and learn the proper way to do the Burgener warm-up.
15 April 2010
Thursday 15APR10
CFFB
Warm-up: Shoulder dislocates/Sotts press/OHS complex; OHS and K-to-Es
SWOD: Squat 5-5-5; Bench press 5-5-5
195-195-195; 145-145-145
Felt much stronger on squats using high-bar position. Body was very warm after OHS warm-up. Need to focus on keeping the body upright and allowing the knees to track out over the toes. Ankle flexibility will play an important role. Bench press was manageable, but not easy. Felt a little tight in the right shoulder, which may have been a factor. Haven't benched in about a month -- maybe that was the issue.
DWOD: Complete 5 rounds for time of:
10 dips
10 pull-ups
25 double-unders
14.03
Dips were the limiting factor on this workout. Pull-ups and double-unders were unbroken. Triceps may have been fatigued from bench press, but it's still unacceptable. Hopefully, adding ring dips to warm-up will start to help with pressing exercises.
Warm-up: Shoulder dislocates/Sotts press/OHS complex; OHS and K-to-Es
SWOD: Squat 5-5-5; Bench press 5-5-5
195-195-195; 145-145-145
Felt much stronger on squats using high-bar position. Body was very warm after OHS warm-up. Need to focus on keeping the body upright and allowing the knees to track out over the toes. Ankle flexibility will play an important role. Bench press was manageable, but not easy. Felt a little tight in the right shoulder, which may have been a factor. Haven't benched in about a month -- maybe that was the issue.
DWOD: Complete 5 rounds for time of:
10 dips
10 pull-ups
25 double-unders
14.03
Dips were the limiting factor on this workout. Pull-ups and double-unders were unbroken. Triceps may have been fatigued from bench press, but it's still unacceptable. Hopefully, adding ring dips to warm-up will start to help with pressing exercises.
14 April 2010
Wednesday 14APR10
PT with T. Brose
Worked on some drills with PVC pipe. Realized that ankle flexibility is causing some problems. Worked on OHS with 45# bar and had lots of tightness up shoulders/upper back. Moved to rings to work on muscle-up progression. Arms were torn up from the rings -- need to wear sleeves next time, for sure. Lastly, we worked on some L-sits and K-to-Es without kipping. I must begin to incorporate these movements into my warm-up routine. For example:
2 rounds of:
Shoulder dislocations
Sotts press
OHS
2 rounds of:
45# OHS
5 ring dips
5 K-to-Es
Worked on some drills with PVC pipe. Realized that ankle flexibility is causing some problems. Worked on OHS with 45# bar and had lots of tightness up shoulders/upper back. Moved to rings to work on muscle-up progression. Arms were torn up from the rings -- need to wear sleeves next time, for sure. Lastly, we worked on some L-sits and K-to-Es without kipping. I must begin to incorporate these movements into my warm-up routine. For example:
2 rounds of:
Shoulder dislocations
Sotts press
OHS
2 rounds of:
45# OHS
5 ring dips
5 K-to-Es
Tuesday 13APR10
CFFB
SWOD: Deadlift 5 RM
255
Still didn't feel comfortable in set position. Feel inflexible in lower back region and unable to get aggressive with pull. Hopefully weight will start to creep up until I get back to 325#. Need to add some supplemental core work to help stabilize the lower back.
DWOD: Complete AMRAP in 15 minutes of:
10 inverted rows
10 push-ups
10 KBS (1.5 pood)
7 rounds plus 6 inverted rows. Gave a decedent effort today, but ran into a wall on inverted rows. Felt strong on push-ups and KBS. Grip strength became an issue on KBS, however. 8 rounds should be attainable.
SWOD: Deadlift 5 RM
255
Still didn't feel comfortable in set position. Feel inflexible in lower back region and unable to get aggressive with pull. Hopefully weight will start to creep up until I get back to 325#. Need to add some supplemental core work to help stabilize the lower back.
DWOD: Complete AMRAP in 15 minutes of:
10 inverted rows
10 push-ups
10 KBS (1.5 pood)
7 rounds plus 6 inverted rows. Gave a decedent effort today, but ran into a wall on inverted rows. Felt strong on push-ups and KBS. Grip strength became an issue on KBS, however. 8 rounds should be attainable.
12 April 2010
12APR10
CFFB
SWOD: Squat 5-5-5; Press 5-5-5
190-190-190; 110-110-110
Didn't feel particularly strong on squats today. Rogue Do-Wins arrived today, and they were great for power lifts. But, I'm starting to think that I'm positioning the bar too low on my back. On the third set, I kept it a little bit higher and it made the movement much more comfortable. Press felt good -- was able to use "bounce" rather than resetting after each rep. 115# should be manageable next time.
DWOD: Complete 10 rounds of the following with one dumbbell:
One-armed power clean (right)
One-armed front squat (right)
One-armed push press (right)
One-armed front squat (right)
One-armed push press (right)
One-armed power clean (left)
One-armed front squat (left)
One-armed push press (left)
One-armed front squat (left)
One-armed push press (left)
5.04 with 50# dumbbell. Didn't go as quite as fast as last time (4.40), but went up 10# this week. Felt extremely strong with dumbbell in right hand. Had trouble positioning dumbbell for front squat/push press with left hand. Power cleans were still easy at this weight. Could probably handle 55# or 60#, but it might require putting it down for a few rests.
SWOD: Squat 5-5-5; Press 5-5-5
190-190-190; 110-110-110
Didn't feel particularly strong on squats today. Rogue Do-Wins arrived today, and they were great for power lifts. But, I'm starting to think that I'm positioning the bar too low on my back. On the third set, I kept it a little bit higher and it made the movement much more comfortable. Press felt good -- was able to use "bounce" rather than resetting after each rep. 115# should be manageable next time.
DWOD: Complete 10 rounds of the following with one dumbbell:
One-armed power clean (right)
One-armed front squat (right)
One-armed push press (right)
One-armed front squat (right)
One-armed push press (right)
One-armed power clean (left)
One-armed front squat (left)
One-armed push press (left)
One-armed front squat (left)
One-armed push press (left)
5.04 with 50# dumbbell. Didn't go as quite as fast as last time (4.40), but went up 10# this week. Felt extremely strong with dumbbell in right hand. Had trouble positioning dumbbell for front squat/push press with left hand. Power cleans were still easy at this weight. Could probably handle 55# or 60#, but it might require putting it down for a few rests.
Sunday 11APR10
Rest day
Attended Sunday at the Masters. Although it wasn't a formal workout, we probably walked over 10 miles. Looking forward to getting back into the swing of things.
Attended Sunday at the Masters. Although it wasn't a formal workout, we probably walked over 10 miles. Looking forward to getting back into the swing of things.
Saturday 10APR10
Rest day
Was in Atlanta so wasn't able to do "Hammer Gone Bad" workout. Plan to do that one at some point in the near future. Instead, threw around the disk, hit some golf balls, and went for a 16 minute run in the VFFs.
Was in Atlanta so wasn't able to do "Hammer Gone Bad" workout. Plan to do that one at some point in the near future. Instead, threw around the disk, hit some golf balls, and went for a 16 minute run in the VFFs.
09 April 2010
Friday 9APR10
CFFB
SWOD: Power clean 3-3-3-3-3; Towel pull-ups 3 x max reps
150-150-150-150-150; 10-6-6
Felt awesome on power cleans. Have really eliminated the "donkey kick." Tom wants me to focus on getting the elbows high-and-outside and thinks that will help me with heavier weights. Definitely think I'll be able to handle 155# next time this workout rolls around. Also, towel pull-ups were good. Pulling strength actually fatigued before my grip on the first set. Last two sets were a different story -- grip was fried.
DWOD: Complete 3 rounds of:
40 yard suicide runs
Rest 2 minutes
00.35-00.35-00.37
Haven't felt that way in a while. Was absolutely vicious on the cardio. Running has definitely suffered with all the emphasis on power. Oh well . . .
SWOD: Power clean 3-3-3-3-3; Towel pull-ups 3 x max reps
150-150-150-150-150; 10-6-6
Felt awesome on power cleans. Have really eliminated the "donkey kick." Tom wants me to focus on getting the elbows high-and-outside and thinks that will help me with heavier weights. Definitely think I'll be able to handle 155# next time this workout rolls around. Also, towel pull-ups were good. Pulling strength actually fatigued before my grip on the first set. Last two sets were a different story -- grip was fried.
DWOD: Complete 3 rounds of:
40 yard suicide runs
Rest 2 minutes
00.35-00.35-00.37
Haven't felt that way in a while. Was absolutely vicious on the cardio. Running has definitely suffered with all the emphasis on power. Oh well . . .
Thursday 8APR10
Rest day
Was scheduled to find new 5 RM on both squat and bench press, plus some dips. Would have been a helpful day, but things were busy at work. Also, found out the Rogue Do-Wins are arriving on Monday. It's probably best to hold off on heavy squats until they arrive.
Was scheduled to find new 5 RM on both squat and bench press, plus some dips. Would have been a helpful day, but things were busy at work. Also, found out the Rogue Do-Wins are arriving on Monday. It's probably best to hold off on heavy squats until they arrive.
06 April 2010
Tuesday 6APR10
CFFB
SWOD: Power snatch 2-2-2-2-2-2-2-2
110-110-110-110-110-110-110-110
Snatches are definitely still a weak spot for me, but I've been able to slowly add more weight. Felt like a lot of reps needed to be pressed out at the top, but I was able to lock them out nonetheless. As long as my other lifts continue to improve, I can live with snatches remaining as my goat.
DWOD: Complete 7 rounds of the following:
95# SDLHP, 7 reps
7 box jumps (24 inch)
7.10
Stole this workout from the Virginia sectionals. Probably could have gone slightly faster if box was more solid. SDLHPs felt strong. Didn't want to do CFFB DWOD today because it called for heavy deadlifts and toes-to-bar. Still recovering from lower back injury and don't want to press my luck.
SWOD: Power snatch 2-2-2-2-2-2-2-2
110-110-110-110-110-110-110-110
Snatches are definitely still a weak spot for me, but I've been able to slowly add more weight. Felt like a lot of reps needed to be pressed out at the top, but I was able to lock them out nonetheless. As long as my other lifts continue to improve, I can live with snatches remaining as my goat.
DWOD: Complete 7 rounds of the following:
95# SDLHP, 7 reps
7 box jumps (24 inch)
7.10
Stole this workout from the Virginia sectionals. Probably could have gone slightly faster if box was more solid. SDLHPs felt strong. Didn't want to do CFFB DWOD today because it called for heavy deadlifts and toes-to-bar. Still recovering from lower back injury and don't want to press my luck.
05 April 2010
Monday 5APR10
CFFB
SWOD: Squat 10-10-10; Press 5 RM
160-160-160; 125(f)
Workout called for 70 percent of 5 RM, which for me is still 230#. Weight felt fairly light, but it was great for me to get back into squatting. Forgot to loosen hamstrings beforehand, which could have helped. Was able to muster three reps on press, but failed half way through the fourth. It has been a while since I did any heavy pressing, either overhead or on bench.
DWOD: Complete 10 rounds of the following with one dumbbell:
One-armed power clean (right)
One-armed front squat (right)
One-armed push press (right)
One-armed front squat (right)
One-armed push press (right)
One-armed power clean (left)
One-armed front squat (left)
One-armed push press (left)
One-armed front squat (left)
One-armed push press (left)
4.40 with 40# dumbbell. Didn't have to put down the dumbbell at any time, which would have resulted in a burpee penalty. Power cleans and front squats were very easy at this weight -- push press became somewhat heavy, but no reps were ever in doubt. Next time, will consider using heavier dumbbell, or even a 1.5 pood KB.
SWOD: Squat 10-10-10; Press 5 RM
160-160-160; 125(f)
Workout called for 70 percent of 5 RM, which for me is still 230#. Weight felt fairly light, but it was great for me to get back into squatting. Forgot to loosen hamstrings beforehand, which could have helped. Was able to muster three reps on press, but failed half way through the fourth. It has been a while since I did any heavy pressing, either overhead or on bench.
DWOD: Complete 10 rounds of the following with one dumbbell:
One-armed power clean (right)
One-armed front squat (right)
One-armed push press (right)
One-armed front squat (right)
One-armed push press (right)
One-armed power clean (left)
One-armed front squat (left)
One-armed push press (left)
One-armed front squat (left)
One-armed push press (left)
4.40 with 40# dumbbell. Didn't have to put down the dumbbell at any time, which would have resulted in a burpee penalty. Power cleans and front squats were very easy at this weight -- push press became somewhat heavy, but no reps were ever in doubt. Next time, will consider using heavier dumbbell, or even a 1.5 pood KB.
04 April 2010
02 April 2010
Saturday 03APR10
CrossFit Cape Cod
"Football Gone Bad"
Spending one minute at each station, complete three rounds of the following exercises:
45# dumbbell thrusters
Box jumps
Push-ups
Double-unders
Row (calories)
303 total reps. Without a doubt, the hardest I've ever pushed during a workout. Probably stormed through the first round too fast, but that's when I scored my highest marks, including 55 double-unders. Couldn't believe how short the one minute felt for rest; was still winded when thrusters started up again. Still need work on push-ups and other pressing movements in general.
Basketball at 1500 with RS, JN, and PP.
Friday 02APR10
CrossFit Cape Cod
Thruster 1 RM
175
Still felt a little tight in my lower back, but it didn't affect me too much. Exercise turned into a front squat/press once I hit 175#; tried 185# afterward but just couldn't get any explosiveness in the transition.
Complete 3 rounds for time of:
15 medicine ball pull-ups
400 meter run with medicine ball
Rest 30 seconds
This workout was unlike anything else I've ever done. Pull-ups were incredibly difficult because it hard to control the ball between my legs. Started to develop a rhythm towards the end, but it was too late. Used various techniques on the run, including resting the ball on top of my head. It was definitely a new stimulus to the body.
Thursday 01APR10
CrossFit Cape Cod
Power clean 1 RM
175(pr)
Have never felt as powerful as I did on power clean today. 175# went up without a problem. Attempted 185# twice, but couldn't finish the rack position. The weight went above chest height on both attempts, but I didn't have the confidence to be aggressive under the bar. Definitely think 185# is a mental barrier.
Tabata K-to-E
Rest 45 seconds
Tabata row
Abs were fried after K-to-E, and really felt them on the rowing machine. Love the intensity at CCC and look forward to working out here for the next two days.
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