3 workouts

Worked out thursday, saturday, sunday.

Usual work outs. Squats, Bench/dips, DL/(pull ups rather than machine)/practicing snatch. Weight was similar to last week, but intensity was higher.

Two noticeable additions are the dips and pull ups and also practicing the snatch. We also pushed our cardio harder with a greater emphasis on interval training. Also did some work on decreasing rest time between sets. Strange (or maybe not so much) is that we were definitely a bit more sore but had maybe 10-15% more energy this weekend than usual.

Been reading a fair amount about crossfit lately and used this weekend to introduce a few new lifts into our routine replaced a few others. My wife was fairly excited about the increase in intensity (which is unusual for her lol). So it was nice to have someone on board. I think she also likes the idea of being strong relative to your body weight rather than just mindlessly lifting weights.

Overall,
There is such a great wealth of information on the crossfit site.. Pretty exciting:)

Goals for this month are
1. to learn how to do the snatch
2. to decrease the amount of time doing cardio from 20 minutes down to 15 and incorporate a higher intensity to the lifts we do.

3-6-9

Started off w/ OHS 5x5 @ 85lb

WOD:

5 rounds with 1 min rest between each round

3 min AMRAP of:

3 power clean (135 lb)

6 push ups

9 squats

Total rounds: 20 + 7 cleans

Squats were harder than they should have been, I blame the OHS I did earlier. As always, cleans got shitty after a lot of reps, first rep after rest was always easy breezy but into the 3rd and 4th round of each set my form definitely started sucking d. Have some nice bruises on my collar bones to prove it. Did this for the first time in December--19 rounds, 7 cleans, 6 push ups.

Long-Ass Workout

The coaches definitely underestimated the time it would take to do this workout.

Warmed up with 16 flights of stairs.

Workout:

6 rounds for time:
200m row
20 Dumbell Step-ups (20lb dumbells, 24" box, 10 each leg)
20 Mountain Climbers using a 4 count (so, actually 80 mountain climbers, 40 per leg)
20 Situps
20 Burpee Planks (no pushup)

Time: 48:23

Definitely the longest metcon I've ever done.

Balls

Too sore from yesterday, shouldn't have gone to the gym today.

Half assed day 4 of my OHS 5x5 @ 80lb.

Then did some deadlifts: 3-3-3-3-3

255-255-275-275-257

Cindy

Warm up was finding my max for box jumps. I didn't end up measuring, but it was somewhere around 40-45 inches I think. I almost fell flat on my face on my last jump.

As Many Rounds As Possible (AMRAP) in 20 minutes:
5 Pullups
10 Pushups
15 Air Squats

Rounds: 9.5

Notes:
I did the pull ups with a band. Pushups were by far the hardest part. When I hit a wall on my pushups, I did them from my knees to increase my work output (by the end I was doing 5 regular pushups, 5 assisted pushups). I personally like this more than watching the ground stay where it is as I try to push it away from my body (i.e. doing regular pushups the entire time).

Angie

Did Angie today:

100 pull ups

100 push ups

100 sit ups

100 squats

23:30

Pretty sure it was the first time I've done any WOD slower than the previous time I attempted it. Sweet.

hello again

been kinda sucking lately...had some work to do today, so i figured it was a good time to clean my apt and hit the gym...

tried the main site WOD

Cindy

5 pull ups

10 push ups

15 squats

As many rounds in 20 mins

Total rounds: don't laugh...8

this compares to people who crank out 30 rounds in the comments of the main site...screw those dudes. my push ups are terrible. Pull ups are fine, squats are fine. push ups were a legit bottleneck. after the 5th round i could barely do any which made each set take forever. will need to work on that.

p.s. i woke up this morning at 10AM ready to work and read all day...here i am at 6:30 about to start...I'M AWESOME! Makes me think back on the days I'd go to the library at like noon and start doing actual work at like 10PM.

later homies

monday workout

was off on vacation until this monday.

Hit up the cardio, ran 20 mins 6.4mph 2.4% incline.

Then core,

deadlift -> 10x175, 8x185, 6x205, 4x215. Been stuck around this range for a while now, mostly being held back by grip strength. May start going back to using straps.

did some upper lower abs

pulldowns-> 10x130, 8x140, 4x150

15 minutes stretching.

Overall pretty solid workout. Maybe at about 90-95%.. been slowly recovering from last week's sickness

Sun Metcon

Been a lazy sack this weekend. Did a quick metcon I first did a little under a month ago to warm up for the coming week.

10-9-8...3-2-1

Burpee

Sit up

Push up

Squat

Time: 8:49, previous time on 30 Jan was 9:50

Some Saturday Cardio

"Pleasures of achievement demand difficulties such that beforehand success seems doubtful although in the end it is usually achieved" - Bertrand Russel, The Conquest of Happiness

I've been having trouble going to sleep early enough to wake up for my morning workouts. This problem usually has a snowball effect because waking up later and not exercising causes me to be more awake at night, and thus not sleep early again. I lacked the spark of inspiration which makes me break this cycle this week.

For time:
(1) 1500m row

(2) 15-15-15-15 of:
Good Mornings (65 lbs)
Knees-to-Elbows (KTEs)

(3) 1 mile run

Time: 27:02


Notes:
I always have trouble with KTEs and toes to bar (basically anything with a pull up bar) -- it's something I need to work on. The hardest part of the workout, however, was the 1 mile run at the end in 30 degree weather with the Chicago wind at its best.

Glad to be back after a week of laziness.

First workout since

Been fairly sick until recently.

Last night did a fairly light workout to get back into the swing of things ( was out for 1.5 weeks). Hit the stairmaster for 180 floors in 30 minutes, and did some upper body. Chest/arms/shoulders. Nothing exciting worth reporting.

However, I have started eating percentage wise more. Will be sitting down fairly shortly with my wife to discuss where we want to go with our workouts and I will post some march goals and 2011 goals.

1 march goal is to learn more about the cross-fit training style, and potentially start incorporating one workout a week more like cross-fit. We'll see.

In the land of the paraplegics, the man w/ DUs is king

Did today's CF mainsite WOD mostly b/c I didn't feel like digging through my list of WODs to do and b/c I've been hearing crickets from MB in terms of good WODs to try lately.

Did basically the same warmup I've done all week and day 3 of my OHS 5x5 @ 75lb. Been experimenting with a narrower grip on the OHS, hoping it puts less strain on my wrists as the weights get heavier.

WOD:

"Annie"

50-40-30-20 and 10 rep rounds of:

Double-unders

Sit-ups

Time: 18:41

Took me forever to finish the WOD but I was pretty happy to keep a fairly elevated heart rate for most of the 18 minutes. Probably due to the fact that even when I was missing DUs I was still jumping around like an idiot. Will try this again in a month or so, hopefully cut my time in half or something.

Some retarded times from CF mainsite: Chris Spealler 4:34; EJ 10:32 (age 9)

Thanks EJ, I might as well be a paraplegic.

Here's Chris Spealler doing today's WOD

This is the 4th day I've worked out in a row for the first time in probably 5 or 6 months. Feeling really good (except for apparently getting shit all over by a 9 year old) and not very sore and could probably put in another 2 more solid days but will likely only do something light tomorrow and maybe run Sat and Sun when the sister comes to town. Oh yeah, high of 71 in DC on Fri. No big deal.

Burpees & Cleans

Warmed up w/ a round of 10 pull ups, dips, squats, sit ups, and back extensions. Did a few more double unders too. Pretty sure my form is horrendous, I need to work on not bending my knees as much/donkey kicking to string more DUs together in a row.

Threw in 2nd day of OHS 5x5 @ 70 lb.

WOD for time:

1-2-3-4-5 of squat clean (135) and lateral burpee over the bar

then run 400m (I think I ran about 420m outside)

then 5-4-3-2-1 of squat clean (135) and lateral burpee over the bar

Time: 10:41

Squat cleans got challenging towards the end, mostly the squat part, WOD would have been much easier with power cleans.

Still on the wagon

So...I actually have been working out, but I haven't had time...ok ok...been too lazy to post. Anyway, I've got 3 days of workouts to share.

Saturday 2/12

On saturday I planned on doing the following:

7 rounds for time of...

15 pull ups

15 power cleans (65 lbs)

15 kettlebell swings (1 pood)

Unfortunately, after like 20 mins I basically gave up after 3 rounds...Not much more I can say about it. Better luck next time.

Sunday 2/13

Row 5k

Notes: I usually do 500m at a 1:50-ish pace, but I couldn't keep that pace up for 5k straight. In the end, it took me 22 minutes and 1 second. My 500m average was 2:12 and my last 500m was 2:06. I didn't take any breaks and rocked out to the Into The Wild soundtrack the whole time.

Monday 2/14

Rest day (valentine's day stuff w/ the gf)

Tuesday 2/15

50 double unders

50 sit ups

40 doubles

40 situps

etc. down to 10 and 10

This took me 13:47. I used Apurva's Abmat for the sit ups which makes them surprisingly more difficult. pretty much pwn the doubles. I wanted to take it easy today bc I plan to wake up tomorrow AM to work out. I'll trade my double under skillz to anyone who wants to teach me how to finish workouts!

later homies

Larabar

Mike gave me the heads up on these:

http://www.larabarstore.com/

Has anyone had these before? Basically all the flavors have very few ingredients and all the ingredients look solid (mostly various nuts and dried fruits) I'm going to buy a box but can't decide which flavor. Leaning towards Cashew Cookie, Chocolate Coconut, or Tropical Fruit.

Double Undahs

Warmed up with some dynamic stretching, minimal double under work and one round of 10 pullups, dips, squats, back extensions, and sit ups.

I think I jacked today's WOD from Rogue CrossFit (programming provided by Graham Holmberg, 2010 CF Games Champion). The prescribed WOD is:

10 min, 2 cleans at 185 on the minute, double unders the remainder of the minute. Score is total number of double unders.

I warmed up anticipating doing cleans at 165 and figured I'd attempt double unders for the first time in a WOD. Started my clock and did 2 squat cleans at 165, simple enough, then beat out 18 DUs (yeah I know, I was as surprised as you are reading this). Started my second round of cleans, failed my first attempt, realized how shitty my legs felt after all those DUs and dropped the weight down to 135. Eventually got the 2 power cleans in at 135 and only had time for 2 DUs, awesome right?

Anyways, here are my DU rounds, I'm all about being consistent: 18-2-9-7-10-2-9-8-11-10, total: 86

Overall the WOD was a decent combination of weight lifting and metcon. Pretty happy w/ my DU progress, I think I even threw 3 DUs in a row a few times. Would like to try this again in 6-8 weeks with 155lb.

Mon AMRAP

Warmed up with minimal jump rope/double under work and a round of 10 pullups, squats, back extensions, and sit ups.

Started my first day of OHS (overhead squat) 5x5 today at 65lb. My goal is to add 5lb each day I do OHS, hopefully around 3x per week.

12 min AMRAP (as many rounds as possible)

6 deadlift 185lb

9 pull ups

12 push ups

8 rounds

Closed out with some front squats, 5 reps each set:

135-155-175-185

10 Years Strong

Today is the 10 year anniversary of the first CF WOD on the main site. Do something sweet today.

Yoga

Went to a 90 min yoga class with the girlfriend yesterday. Go ahead and think to yourself: "wow what a f__ ." Then realize Graham Holmberg (2010 Crossfit Games Champion) does yoga regularly, not to mention the myriad NFL, NHL, MLB, teams and MMA fighters who practice it regularly as well.

Anyways, for about 60 of the 90 minutes I was literally pouring sweat (didn't help that the room was 98 degrees). I would go into some pose where I was looking down and a continous stream of sweat would roll off the top of my head. Pretty gross. (Would not be surprised if I lost 4-5 lb of sweat/water during the 90 mins) While perhaps not immediately apparent, CF and yoga share several common themes. The most notable of these being the ability to scale the movements to any individual regardless of age, gender, background, or level of fitness. The instructor also took great care in reminding everyone throughout the class to be mindful of your breathing and to keep it as consistent as possible, no matter how grueling the position was that you were holding. I don't think the idea of continuously concentrating on one's breathing patterns gets enough attention with olympic lifting or metcons, but I hope to try to apply it to my WODs in the future.

In the end I was happy to give the class a shot as it presented a new physical challenge in line with the CF "learn/master new sports" axiom. Very little about the 90 minutes was easy but the instructor was successful in cultivating an atmosphere that pushed each individual to perform as best as he or she could without being concerned with who could hold this or that pose better or longer. While at times CF can breed a competitive atmosphere, the competition ultimately lies in each individual competing against him or herself. Perhaps these qualities, among others, that are inherent in both yoga and CF lend both communities to welcome all ages, skill levels, and backgrounds while pushing all individuals to find their personal physical limits. Though I probably won't be regularly participating in yoga classes in the immediate future, I enjoyed the challenge of a physically demanding activity that was well outside of my comfort zone. I have no doubt that CF will make me a better athlete overall (as I'm sure yoga will as well). And I look forward to trying new sports and activities where I can challenge myself outside the all too familiar domains of the barbell, plybox, and pull up bar.

Run

Went for a 5k run at 7:30 pace on the treadmill.


Notes:
- I hate treadmills

bit under the weather so just did an assortment of stuff. highlight was 30 kipping PUs unbroken...

http://www.youtube.com/watch?v=Mvhxum803go

was very helpful.

lame

Tried to do a workout that Josh told me about yesterday. Failed to wake up in the AM, but made sure I got to the gym tonight.

Workout was supposed to be:

1 round of Cindy (5 pull ups, 10 push ups, 15 squats)

1 clean and jerk

1 round of Cindy

2 clean and jerk

etc, etc all the way until you complete 10 clean and jerks

so, long story short. I did 5 rounds and just bailed on the workout, which was lame. I don't know if it's cause it was late, or that I hadn't eaten since lunch, but it owned me. Still a step in the right direction tho.

Then I came home and ate a prime ny strip steak (not grass fed, costco hasn't caught on to that trend yet!)

Rowing

5 x 750m Row

- Rest for 5 min. between intervals, doing a 60 sec plank hold during each rest period

- Hold consistent pace each round.

Times:

• Round 1: 2:39
• Round 2: 2:45
• Round 3: 2:49
• Round 4: 2:50
• Round 5: 2:45

Notes:

This was a great endurance workout. In the 5th round, I challenged myself to beat my Round 1 time. I didn't get there, but I managed to bring myself back to Round 2. Overall, a great turnaround from my crappy Tuesday morning workout.

Chili

[Formattings all f-ed up, may be hard to read, sry]

Made a batch of Chili last night, it was so easy I had to share.

Yield's ~3 servings, maybe 4

Ingredients:

1 lb Ground beef (next time I'll try 1lb ground beef + 1lb ground pork)

1 Onion, finely diced

1 Can (28 oz, the big ones) diced or chopped tomatoes (save the liquid)

1 Jar salsa

Mad garlic, chopped (didn't have any so I just used mad garlic powder)

Olive oil

Salt

Steak seasoning

Chili powder

Paprika

Cayenne pepper

Garlic powder (would probably throw this in even if I did have real garlic, just cause it's so good)

Note: Didn't have any of the following but will add them next time: 1-2 peppers, diced, 2 stalks celery, chopped. You'll notice I didn't include beans, In my opinion, all the other vegetables I threw in more than made up for the lack of beans. Don't think you're missing out on anything healthwise by not adding them.

First step, brown the beef in a pan/skillet or even a large pot if you don't want to cut down on the amount of crap you have to clean. Once browned, throw beef in a large-ass pot and saute onions for 3-5 minutes until they start to turn translucent/soft. If you have any other vegetables going into this bad boy, I'd toss them on the pan now too to cook them a little bit.

Throw the whole can of tomatoes (water/juice and all) into the large-ass pot with the beef and salsa. Once the vegetables are done (I'd err on the side of under cooking as they're going into the pot of liquid that will likely cook them even more) toss them in the pot w/ everything else. Toss in a good amount of salt, pepper, paprika, and chili powder (no clue how much I added cause I just poured a bunch of crap in). If you're looking for some extra kick, throw some jalepenos in or whatever spicy ass shit you want. Recommend erring on the side of throwing too few spices in, you can always add more when you taste it, pretty hard to take seasoning out.

I brought the pot to a boil then let it hang out on low for about 30-45 mins. Season to taste and relish in the fact that you just made mad chili with like 10 minutes of prep time.

Puss Press & "Kettle Bell" Weds

Warmed up with some double under work. Probably did 10 total, which likely equals the total number I've done in my life.

Did presses a la MB's Kettle Bell Mon WOD:

3-3-3-1-1

Failed miserably:

95-115-125-135 [failed]-135-145 [failed]

WOD:

For time (40lb dumbbell, no kettlebells at the gym):

15 burpees

15 squat clean

15 power snatch

15 single-arm swing

15 press

15 stationary lunge

15 burpees

Time: 12:11

Notes: each move (except for burpees) was performed with one dumbbell, performing 15 reps of each move for each arm, using any combination of reps

Typical WOD that looks easier on paper than it actually is. Presses were probably the hardest. Would like to try this WOD with a bar, perhaps 75 or 95lb. Thoughts on a sub for the single-arm swing using a bar? Maybe just skip it altogether and do a deadlift or OHS or something.

You may have noticed I labeled this WOD "hotel wod." In my experience, most hotel gyms are total shit and have a set of dumbbells, a few benches, and probably an elliptical or bike. While these are far cries from your standard "Crossfit Boxes," some WODs we do could be easily performed given minimal hotel gym resources. Most of these WODs are centered around dumbbells.

New Goal for 2011

Another goal I have for 2011 is to exclusively eat grass fed beef and pasture raised poultry.

In addition to being a more sustainable method of raising cows, chickens, turkeys, and pigs, eating animals that eat what they're supposed to eat is significantly healthier for, well, everybody. Animals that are force fed genetically modified corn, soybeans, grains, and crap have a high ratio of omega-6's (bad) to omega-3's (good) in their system, which we in turn consume when we eat these animals. Cows that eat grass and chickens that forage bugs and pick through cow poop have high omega-3 content (good), which is then passed on to us when we eat them. The animals are happier because they're eating what they want to eat, they don't require excessive levels of antibiotics to combat the bacteria that results from making them obese, and we, the people who eat these animals, are in turn healthier. Everybody wins!

Consuming crap-quality meat (anything thats not grass-fed or pasture-raised) has a detrimental effect on the too few farmers who care enough about the quality of their product and the well being of their customers. These farmers currently realize much smaller margins than those "farmers" who mass produce billions of pounds of "meat" for Tysons, Cargill, etc. to maximize profits at the expense of their consumers. Every dollar I spend on a burger from, say McDonalds, is a dollar I'm not giving to those farmers who produce food I actually want to consume. Thus, my goal for this year is to exclusively consume the highest quality meat, ideally from local sources, and forgo any meat consumption if this option is not available in whatever circumstances I find myself in.

Constantly varied functional movements performed at high intensity are great, they'll make you swoll and jacked and fast, but if you don't make a conscious effort to consume the highest quality meats, vegetables, fruits, nuts, and seeds, you are not coming anywhere close to realizing your full potential.

First AM workout in a WHILE

"Helen" - sort of...

3 rounds for time:
Run 400m
1 pood Kettlebell Swings x 21
15 pull ups

Time: 17:55 - weakkk

Notes:
400m runs at 9 mph
did all 3 sets of kettlebell swings unbroken
I didn't realize that helen, as rx'd, is 1.5 pood swings and 12 pull ups instead of 15...whoops...

I did this workout at 7Am this morning (Tuesday), but didnt have time to post until now (bonak- it reminded me of the good old days). I'm not sure if it was bc i was tired or bc i'm really out of shape, but 18 mins is a weak Helen...better luck tomorrow AM!

later y'all

Slow Food NYC Snail of Approval

Listing of restaurants, bars, "producers, purveyors and artisans who contribute to the Quality, Authenticity and Sustainability of the food we eat and the beverages we drink in the City of New York."

Anyone been to any of these places? Would love to check some of them out next time I'm in New York.

Benchmark Sampler, Take 3

3 min. "Cindy" (5 pullups, 10 pushups, 15 squats) [5 rounds]
2 min. rest
3 min. "Diane" (9 deadlifts, 9 HSPUs) [2.5 rounds]
2 min. rest
3 min. "Mary" (6 power clean, 12 pullups) [2.5 rounds]

2 min. rest
3 min. "Isabel" (9 power snatchs, 9 ring dips) [2 rounds, sub reg dips]
2 min. rest
3 min. "Karen" (9 wall balls) [5 rounds, sub 55lb thruster]
2 min. rest
3 min. "Josh" (9 OH squats) [3 rounds]
2 min. rest
3 min. "Tim" (9 Burpees, 12 Double Unders) [2.5 rounds, sub 4 single unders/1 double under]

22.5 rounds

Notes: All lifts @ 75lb unless otherwise noted, no way I was even attempting double unders after all that, could barely do the push up part of the burpee for "Tim." I think 4 single unders/1 double under is a grossly inadequate sub. In the future I'll go with 8-10 singles/1 double rx. Overall a good WOD to attempt every 3-4 months I'd say.

Jump Rope Fail

Warmup:
Turkish getups
--Note: these showed me that I have some sort of imbalance issue with my left shoulder. I'll be working on these more.

AMRAP in 20 minutes:
5 Ring Dips
10 Pushups
15 Situps
20 Double-Unders (or 80 single-unders)

Total # of Rounds: 7

Notes:

• My jump rope was too long so I tied a few knots in it. However, I tied them off-center which made me trip up every 5-10 times I jumped. This prevented me from getting my heart rate up and was extremely frustrating.
• The ring-dips followed by pushups were killer
• I did assisted ring dips with a band
• Overall, pretty unhappy with the workout because of the jump rope issue. I learned my lesson: make sure all your equipment is completely usable before starting the workout.

introduction

I've been working out for over 12 years now. Goals have changed numerous times throughout that time. Started weight lifting like a noob for fun with friends, then did x-c (weighed around 120), then back to weight lifting (peaked at 180m bp was 200, squats were 250 dl was 325), now in some mix of cardio and weight lifting (at 165 and 66% strength) after making a staunch switch to decreasing the amount of meat in my diet.

I joined this blog to help set some goals for myself for this year and stick to them. I will likely post my weekly workouts, and weight. My goals are to maintain my cardio now that I've got it back, and gain weight to around 175-180 and get my lifts in order. I also would like to learn from some of the other posters about some of the different workouts they do.

I currently am not in the cross-fit program, but I subscribe to some of the similar beliefs of staying in cardio shape and doing the big multi-motion lifts that I know how to do properly.

My workout is currently 3 times per week about 20 minutes cardio 30-40 minutes stength and 10 minutes stretching. I alternate between bench, low as you go squats, and deadlift. As time progresses, my strength will likely increase as I start eating more, and I will likely start to look to different conditioning to move past my current strength levels.

Ma! Meatloaf!

Didn't workout today, but I ate some meatloaf I made on Sat, that counts right? Recipe below incase you're interested. Easy w/ minimal ingredients.

Yields ~10 "slices" or 3-4 servings

Ingredients:

1 lb ground beef (pork, veal, turkey are fine, all grass fed/pastured/etc obvi, add more meat if you want more servings)

1/2 tablespoon of the following (none of which I had but I'm sure would have made it even better) chives, thyme, parsley

2 large eggs (pastured)

3-4 tablespoons of flax seed meal (in lieu of bread crumbs--almond flour or some other good flour would probably do the trick too)

1/2 cup whole milk (forgot this part too)

salt and pepper

1 stalk of celery, finely diced (forgot this too but wouldn't hurt to add it)

1 pepper (any color would probably work, I used yellow)

1 large onion, finely diced

(any other vegetables finely diced would likely only add to this recipe too)

2 cups chicken stock

8-10 cloves garlic (recipe says to roast them, I added them raw, nbd)

3 tablespoons butter

couple teaspoons of paprika (no idea how much, I just poured that shit out of the bottle)

Directions:

Preheat oven to 350

Throw ground beef, chives, thyme, parsley, eggs, flax seed meal or flour shit, milk, salt and pepper into a large mixing bowl

Heat a pan over med-high heat, throw vegetables up in there with some olive oil til vegetables are soft. Let the vegetables cool then throw them in the bowl w/ the meat.

Mix that shit up w/ your hands. Throw it all on a baking sheet w/ a sheet of parchment paper or throw it into a loaf pan if thats how you roll. If no loaf pan, shape it into...a loaf.

Bake for 40-50 mins or however long it takes for the internal temp to reach 155-160 degrees.

While thats baking or cooling you can put together a sauce w/ the broth, (roasted) garlic and butter over med-high heat, simmering for 10-15 mins or until lightly thickened. Add some more thyme, chives, parsley, and/or whatever other spices you want. Serve the meatloaf w/ sauce.

Money in the bank meatloaf w/ no bread, breadcrumbs, or refined starch/sugar/high fructose corn syrup needed. Probably takes 30 min of actual prep/cooking time and should last you a few days worth of meals.

Kettle Bell Monday

Strength
Press 3-3-3-1-1 (max at 120)
Back Squat 3-3-3-1-1 (max at 175)

Metcon
For time with 25 lb KB:
15 Burpees
*15 KB Clean (full squat)
*15 KB Power Snatch
*15 KB Single-Arm Swing
*15 KB Press
*15 KB Stationary Lunges
15 Burpees

*Each exercise is done with one KB, alernating sides. You must do 15 on EACH side, but can do so in any rep combination.

Time: 10:32

"first" workout

3 min. "Cindy" (5 pullups, 10 pushups, 15 squats) - 3 sets
2 min. rest - NICE
3 min. "Diane" (9 deadlifts, 9 HSPUs) - 4 sets
2 min. rest - SUPER NICE, 2 mins feels like a lifetime
3 min. "Mary" (6 power clean, 12 pullups) - 2 sets
2 min. rest - 2 mins is starting to go by prettttty fast
3 min. "Isabel" (9 power snatchs, 9 ring dips) - 0.5
2 min. rest - 2 mins blows, barely have time to catch breath
3 min. "Karen" (9 wall balls) - 3 sets
2 min. rest - mute at this point...
3 min. "Josh" (9 OH squats) - 2 set
2 min. rest - when is this gonna be over
3 min. "Tim" (9 Burpees, 12 Double Unders) - 1 set

Total "rounds": 15.5

Notes:

• 65# on the OLY lifts - this turned out to be very ambitious for the Power Snatch and OH squats. I did a total of 9 power snatches and did not even get to the dips of "Isabel". I learned my lesson for the OH squats and did just the bar
• HSPU on a box
• Substituted 20# dumbbell thrusters for wall ball

ok, so this was pretty weak..but it's a start. I definitely could have pushed out 1-2 more sets on the wall balls, but kinda wimped out. I also wasted 3 mins doing power snatches with too much weight. Had i scaled this back I might have been able to finish at least one full set of "Isabel". I wasted the first 30 seconds of "Josh" trying the OH squats at 65, but then learned my lesson and just did the bar.

Side note: I rolled into the gym at 5:45PM yesterday bc i lost track of time making fun of bonak online...since the gym closed at 6PM i obviously couldn't do the long workout. I tried to do 100 burpee pullups for time. I did 30 in about 8 mins 30 secs...then the gym closed. we won't count that one.

Rachel Carson Challenge

132 days left to train, don't stop now

Challenge site

2010 challenge synopsis

Register here on March 1st at 12pm

15 Rounds of Cindy For Time

Cindy:

5 Pull ups

10 Push ups

15 Squats

12:51 - push ups by far the weakest portion

Benchmark Sampler

3 min. "Cindy" (5 pullups, 10 pushups, 15 squats)
2 min. rest
3 min. "Diane" (9 deadlifts, 9 HSPUs)
2 min. rest
3 min. "Mary" (6 power clean, 12 pullups)
2 min. rest
3 min. "Isabel" (9 power snatchs, 9 ring dips)
2 min. rest
3 min. "Karen" (9 wall balls)
2 min. rest
3 min. "Josh" (9 OH squats)
2 min. rest
3 min. "Tim" (9 Burpees, 12 Double Unders)

Notes:
OLY lifts were done with a measly 65 lbs (OH squats were the bottleneck)
HSPUs were done on a box
Dips were done on a box
Substitued 4 single unders for each double under
14lb ball for wall balls

Total round count: 19.25