Warm Up
Double Unders 38, 26, 28
3x5 push ups
3x3 pull-ups
2x10 Back ext.
2x10 squats
Box Squats
45 x 5
115 x 4
135 x 3
150 x 2
165 x 1
150 x 5, 4, 5, 1
Metcon:
100 Push Press (75/45)
Run 400 m each time you drop the bar
5:21 @35# 80/20
This is the first workout I've done with weight overhead since my neck issue began. I went lighter with the 35# bar so that I wouldn't over do it. It felt good, and I'm pretty sure I could have done it rx'd but I was being cautious.
Monday, August 20, 2012
Monday, 08.06.12
150X 4, 2, 5, 4
Perform 5 rounds of:
5 KB Russian Swings (35#)
5 Burpees
Sprint 25 yards
5 KB Swings (35#)
5 Burpees
Sprint 25 yards
*Rest 30 seconds between rounds
7:13
Perform 5 rounds of:
5 KB Russian Swings (35#)
5 Burpees
Sprint 25 yards
5 KB Swings (35#)
5 Burpees
Sprint 25 yards
*Rest 30 seconds between rounds
7:13
Tuesday, 07.31.12
5K
This was the first 5K I have run in a long time, and it took a really long time, and I don't want to do it again for a really long time.
And I didn't record my time. But I did it!
This was the first 5K I have run in a long time, and it took a really long time, and I don't want to do it again for a really long time.
And I didn't record my time. But I did it!
Saturday, 08.04.12
3x800m runs with 3:00 rest
Today was a overcast, cool, breezy day - perfect for running.
I went to the track and ran my 800s. I thought it was supposed to be 2 or 3 800s and I was feeling pretty good about doing all 3, but later found out it was supposed to be 3 or 4!
Today was a overcast, cool, breezy day - perfect for running.
I went to the track and ran my 800s. I thought it was supposed to be 2 or 3 800s and I was feeling pretty good about doing all 3, but later found out it was supposed to be 3 or 4!
Thursday, 08.02.12
8 Rounds:
3 Back Squats @140
3 Box Jumps
1 40 yd Sprint
I didn't time this workout, I just completed the work.
3 Back Squats @140
3 Box Jumps
1 40 yd Sprint
I didn't time this workout, I just completed the work.
Wednesday, 08.01.12
10x200m with 2:00 rest
200 m sprints are short enough that they should be run in an all out sprint but just long enough to be torturous. I start petering out at just the halfway point - 100 m and then feel like I'm going to die when I'm at the end. My last few sets I tried begining with a slower start, and then increased my speed so I still had something left towards the end. It took about the same amount of time but felt better.
200 m sprints are short enough that they should be run in an all out sprint but just long enough to be torturous. I start petering out at just the halfway point - 100 m and then feel like I'm going to die when I'm at the end. My last few sets I tried begining with a slower start, and then increased my speed so I still had something left towards the end. It took about the same amount of time but felt better.
Tuesday, August 14, 2012
Monday, August 13, 2012
Monday, 08.13.12
Back Squat
Warm up
500 m row 2:00
Hip ext. 2x10
squat 2s10
Lunges 1x10
Back Squat
5x35
4x 105
3x135
150x 5, 5, 4, 1
This is the metcon that I judged at the Occupy Strength competition this weekend at CrossFit One World. The athletes did this workout after completing a CrossFit Total. I thought I would try it today and that with fresh legs and arms, I could do as well as some of the athletes.
4 Rounds for Time, 12:00 Cap:
5 burpees
25 yard sled push 145#
10 KB Swings 53#
25 yard sled push 145#
Well, this workout gave me an ego check, for sure. I wasn't even able to complete it in the alotted time, and only got through 1 round, plus burpees, sled push, and kb swings. Pathetic! The sled push absolutely decimated me.
I admired the occupy strength athletes before this, but now I pretty much worship them.
Warm up
500 m row 2:00
Hip ext. 2x10
squat 2s10
Lunges 1x10
Back Squat
5x35
4x 105
3x135
150x 5, 5, 4, 1
This is the metcon that I judged at the Occupy Strength competition this weekend at CrossFit One World. The athletes did this workout after completing a CrossFit Total. I thought I would try it today and that with fresh legs and arms, I could do as well as some of the athletes.
4 Rounds for Time, 12:00 Cap:
5 burpees
25 yard sled push 145#
10 KB Swings 53#
25 yard sled push 145#
Well, this workout gave me an ego check, for sure. I wasn't even able to complete it in the alotted time, and only got through 1 round, plus burpees, sled push, and kb swings. Pathetic! The sled push absolutely decimated me.
I admired the occupy strength athletes before this, but now I pretty much worship them.
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