Thursday, 07.26.12

I worked on double unders today and had a PR of 35 consecutive jumps.

I modified the met con again and did a one-armed version with kettle bells:

7 one-armed (left) KB SDHP

7 one-armed (left) KB Push Press

7 box jumps 

8:54

Later I completed day two of my CFE plan:

2x800m with 3:00 minute rest between
My time was a just over 4 minutes on each.

Wednesday, 07.25.12

800m warm-up run

I've started a 12-week CrossFit Endurance running plan and this workout was day one:

8x200m sprints with 2:00 min rest between each.

I ran this one on at Al Patch Park on the outdoor track.  I lost steam at about 100m each time- I just couldn't hold the pace.  

Wednesday, 07.18.12

My CompoundLite class was doing a team workout today and they had an uneven number so I jumped in and did the run and sit-ups with them:

4X400m
and then I did abmat sit-ups until my partner came back from the 400m run.

Monday, 07.23.12

Strength:
Box Squat
3x5 @145#

Metcon:
For 12:00:
5 KB Snatch (left side only) @26#
7 KB Thrusters (left side only) @26#
9 burpees minus the push-up

6 rounds + 2KB snatch

In this workout I felt how out of shape I am!  I was completely winded and it took me several minutes to recover after I was done.

I started the burpees minus the push up and then a couple of rounds into it I added a quarter push up ended up switching back because I was feeling it in my neck/shoulder.

Saturday, 07.21.12

20 minute run

Friday, 07.20.12

I planned on trying to find my front squat 1 RM but because of my neck/shoulder I was unable to lift my elbows high enough to keep the bar off of my collar bone.  It was very painful to have 145+ pounds sitting right on the bone so I didn't finish.

For the metcon I subbed high bar back squats for the front squats:

On the minute for 8:00:

2 back squats @145#
60 yd shuttle sprint (out and back) with 2-hand touch on the turn


And then:
3x3 assisted glute/ham raises
3x10 GHD sit ups

Tuesday, 07.17.12

Warm up
3 rounds of
5 PVC Pass thrus
15 Hip ext.
10 sit-ups
10 air squats

Strength:
3x5 Box Squats @ 140#

Metcon:
8 rounds:
5 box jumps (24" box)
50 yd. sprint (sprint out, walk back)

Then:
3x3 glute/ham raises
3x10 GHD sit ups

Monday, 07.09.12

I'm baaaack...sort of. This past month, my workouts have been very sporadic and limited.  What started out as one of those pesky neck kinks that I get every so often, has turned into a month long injury that I am currently treating with pain meds and a muscle relaxer. 

In the mean time, I began working on:

Box Squats - once a week I have been doing 3x5 sets of box squats, where I begin in a wide stance and back squat down to the lowest box we have (12"? Maybe?) with a 10 lb. plate on top.  I squat back and sit down on the box and then immediately stand back up.  I started at 125 pounds and today I did 135 lbs, 3x5.  I plan on adding 5 lbs each week.

What I hope to accomplish with these is to improve not only my back squat, but my deadlift as well.  This type of squat forces me to use my glutes, hip flexors, and hamstrings, rather than my quads. 

I have also ran some sprints recently (6 rounds of 200m sprint with 2 min. rest in between, and last week 100m on the minute for 10 minutes).  I plan to continue doing something like this once a week.

Today I tried a metcon whcih was an extremely modified and abbreviated "Filthy Fifty"

50 Box Jumps
50 35# KB swings,  American style (shoulder height)
50 Walking Lunges
50 Sit-ups
50 Back Extensions
50 Air Squats
50 Double Unders
17:00

It felt good to get after it, and I tried to be careful and not strain my neck.  Hopefully I won't pay for this later!