Thursday, 03.29.12

Recovery! 


Conditioning: Strength and Conditioning Recovery for Quality (from CrossFit Endurance):
3 rounds:
-GHD Sit-ups x 15
-Hip Extensions x 15
-Kettlebell Swings x 15
-Push Ups or Bench Press x 15
-Ring Rows x 15

Tuesday, 01.24.12

Strength/ Skill:  Pull Up Practice - Kipping, Butterfly, Strict, Rings, weighted.  Accumulate 20-30 good reps.
Due to my hand tear in yesterday's workout, I was unable to do pull-ups very well so I didn't do much here.


Conditioning: Complete: 
- Max. Handstand Push Ups in 5 minutes - Completed 19
- Max. Pull Ups in 4 minutes - Completed 20
- Max. Push Ups in 3 minutes - Completed 30
- Max. Supine Ring Pull Ups in 2 minutes - Completed 18
- Max. Dips in 1 minute - Completed 12
15:00 clock



To be honest, I did not care for this workout but it probably had something to do with not being able to use my hand very well which is reflected in my numbers.  I didn't feel like I got anything out of it so I did another metcon:


I wanted to test out a workout I have planned for my CompoundLite class which is:


On the minute for 15 minutes:


3 Burpees
40 yard sprint


I started it out and felt like only 3 burpees was too easy, so I decided to try and add one burpee each minute.  By the time I got up to 10 minutes I was dying (I was at 12 burpees). The rest of the sets I wasn't able to get my burpees and the run in within the minute.   

Thursday, 12.29.11

I'm still not feeling 100% so I took yesterday off and then today just did the scheduled strength and conditioning recovery workout and worked on trying to get a strict pull-up (still not there):

Conditioning: Strength and Conditioning Recovery for Quality (from CrossFit Endurance):
3 rounds:
-GHD Sit-ups x 15
-Hip Extensions x 15
-Kettlebell Swings x 15 (35 lbs)
-Push Ups or Bench Press x 15
-Ring Rows x 15


This was a perfect workout to try and get back into things after being sick, and to prepare for Fran tomorrow!!

10.25.11

SWOD: Deadlift 3-3-3-3-3

Erica and I teamed up and shared a bar.  This is the first time I've worked on deadlift since the Total.  We started at 165 and worked up to a 205 3RM.  I was pretty happy with that since I failed at a 200# 1RM attempt when I totaled.

Metcon:
4 Rounds of:
Max push-ups (46)
Max ring-rows (30)
15 Toes to Bar
250m Row (fastest :56)

This was a good one for me to work my weaknesses, namely push-ups, ring-rows and toes to bar!