Wednesday, August 22, 2007
First PB
Going for a PB on my second attempt. Heh.
The first one I did in 15:34.
WOD was 21/15/9
225 deadlift
Pull ups
Push presses (40 pound dumbbells)
This time around I finished in: 11:50.
I need to work on my kipping. It is not as smooth as I would like it to be. Otherwise I am pleased with the change in time on my second attempt.
The first one I did in 15:34.
WOD was 21/15/9
225 deadlift
Pull ups
Push presses (40 pound dumbbells)
This time around I finished in: 11:50.
I need to work on my kipping. It is not as smooth as I would like it to be. Otherwise I am pleased with the change in time on my second attempt.
Saturday, August 18, 2007
Two a Day Workouts
I did two workouts yesterday. An AM/PM workout. One was more strength oriented the other more bodybuilding.
AM Workout
Soft tissue work to the shoulder complex.
Flat Bench Press 135x5 185x3 205x1 225x1 235x1 240x1 245x1 250x1
Hang Cleans 135x4 135x3 155x3 185xfailed Jumped up to quickly here. 175x1 175x1 180xfailed 180x1 I pulled it and then plled my left lat in the process.
Dips BW plus 55 pounds x4 BW plus 55 pounds x4 BW plus 55 pounds x4
PM Workout
Chest press on the ball ss with dumbbell curls
50x10/50x10
50x10/50x8
50x10/50x6
50x10/50x5
50x10/50x5
No rest all done back to back
Dumbbell Skull Crushers ss with Plyo Push Ups
35x6/BWx10 3
5x4/BWx10
35x4/BWx10
All done with no rest back to back.
Lat Pull Down 180x6 170x6 150x5 150x6 150x6 Rested 20 seconds between sets.
Swam some laps and sat in the hit tub afterwards. Today my traps are raw they are so sore.
AM Workout
Soft tissue work to the shoulder complex.
Flat Bench Press 135x5 185x3 205x1 225x1 235x1 240x1 245x1 250x1
Hang Cleans 135x4 135x3 155x3 185xfailed Jumped up to quickly here. 175x1 175x1 180xfailed 180x1 I pulled it and then plled my left lat in the process.
Dips BW plus 55 pounds x4 BW plus 55 pounds x4 BW plus 55 pounds x4
PM Workout
Chest press on the ball ss with dumbbell curls
50x10/50x10
50x10/50x8
50x10/50x6
50x10/50x5
50x10/50x5
No rest all done back to back
Dumbbell Skull Crushers ss with Plyo Push Ups
35x6/BWx10 3
5x4/BWx10
35x4/BWx10
All done with no rest back to back.
Lat Pull Down 180x6 170x6 150x5 150x6 150x6 Rested 20 seconds between sets.
Swam some laps and sat in the hit tub afterwards. Today my traps are raw they are so sore.
First Run of The Year
Ran 4.2 km in 20 minutes on Saturday. My goal is top get 5 km in 20 minutes. I need new running shoes. At the end of the run my right knee was sore and I had a huge blister on the side of my right foot. My right soleus was also very sore and cramped. My weight is holding around 195.
This nuts, meat and veggie thing is cramping my Starbucks diet.
This nuts, meat and veggie thing is cramping my Starbucks diet.
Max Deadlift
I've missed some entries.
Anyways I pulled heavy yesterday. Unfortunately it wasn't that good. 135x5 225x5 315x2 375x1 395x1 405x1 On the last one I was having difficulty getting any kind of a drive off the floor. My hamstring strength is not that great. I'll be happy if I can get back to 455 in the next 5 weeks or so. This was my first heavy pull in almost 5 months.
I've been experimenting with Cross Fit type workouts on my clients. So far it has been received with good reviews. I have slowly ramped up the workouts of those who are new and those that are advanced I challenge progressively. I am slowly learning how I can fit it into my training philosophy and what place it has among my clients. I am using my Saturday/Sunday morning group sessions to run the harder workouts. I have 5-7 people show up and we get a good training session in. I coach the first 15 minutes on lifts we will be doing. Then warm up and then we do it!
Anyways I pulled heavy yesterday. Unfortunately it wasn't that good. 135x5 225x5 315x2 375x1 395x1 405x1 On the last one I was having difficulty getting any kind of a drive off the floor. My hamstring strength is not that great. I'll be happy if I can get back to 455 in the next 5 weeks or so. This was my first heavy pull in almost 5 months.
I've been experimenting with Cross Fit type workouts on my clients. So far it has been received with good reviews. I have slowly ramped up the workouts of those who are new and those that are advanced I challenge progressively. I am slowly learning how I can fit it into my training philosophy and what place it has among my clients. I am using my Saturday/Sunday morning group sessions to run the harder workouts. I have 5-7 people show up and we get a good training session in. I coach the first 15 minutes on lifts we will be doing. Then warm up and then we do it!
WOD 21/15/9
WOD 21/15/9
Overhead squat 65 pounds
Pull ups
Dips
Row 500 metres
My time was 20:53. 3 minutes into it I almost quit. I just was not into the workout. Probably because I'm in the middle of moving and it's the end of a 13 hour work day with moving boxes and stuff to look forward to when I get home. My right shoulder was bugging me as well. By the second round my pinky finger was going numb. I have some major knots in and around the scapula I need to get worked out by my ART guy. I was aiming for at least a 15 minute time. My lowest row was 2:03 followed by 2:11 and 2:13.
There's always next time. Hooha!
Overhead squat 65 pounds
Pull ups
Dips
Row 500 metres
My time was 20:53. 3 minutes into it I almost quit. I just was not into the workout. Probably because I'm in the middle of moving and it's the end of a 13 hour work day with moving boxes and stuff to look forward to when I get home. My right shoulder was bugging me as well. By the second round my pinky finger was going numb. I have some major knots in and around the scapula I need to get worked out by my ART guy. I was aiming for at least a 15 minute time. My lowest row was 2:03 followed by 2:11 and 2:13.
There's always next time. Hooha!
Wednesday, August 15, 2007
In The Beginning
I'm about 1 month into CrossFit right now and am getting back into a solid training routine. Work has been taking me for a wild ride and it's gotten out of hand.
Stats: 196 pounds 5'10
Today's workout was strength based.
Front Squat 135x5 225x1 295x1 300x1 300x1 300x1
My goal here is to get 400 for a single.
Pistols
BW plus 40x2
BW plus 50x2
BW plus 60x2
BW plus 65x2
My goal here is to do 100 plus pounds plus body weight for a single.
Chin Up
BW plus 45x4
BW plus 45x3
20 kipping pull ups
Dips
BW plus 50x4
BW plus 50x4
BW plus 50x4
I'd like my weight to be around 195-198 for competition season. Judo/BJJ comps start in the fall and I plan to dominate all my touraments. I plan on performing two strength days and two Cross Fit workouts, some altered.
Other than that I need to get my shoulders back into working shape. I have some nasty scar tissue around the shoulder jointand it's making my bench pressing almost impossible. Overall flexibility is another issue that I will slowly work on. I'll have to look into some Yoga classes.
Stats: 196 pounds 5'10
Today's workout was strength based.
Front Squat 135x5 225x1 295x1 300x1 300x1 300x1
My goal here is to get 400 for a single.
Pistols
BW plus 40x2
BW plus 50x2
BW plus 60x2
BW plus 65x2
My goal here is to do 100 plus pounds plus body weight for a single.
Chin Up
BW plus 45x4
BW plus 45x3
20 kipping pull ups
Dips
BW plus 50x4
BW plus 50x4
BW plus 50x4
I'd like my weight to be around 195-198 for competition season. Judo/BJJ comps start in the fall and I plan to dominate all my touraments. I plan on performing two strength days and two Cross Fit workouts, some altered.
Other than that I need to get my shoulders back into working shape. I have some nasty scar tissue around the shoulder jointand it's making my bench pressing almost impossible. Overall flexibility is another issue that I will slowly work on. I'll have to look into some Yoga classes.
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