Check out our new gym!!!
Our personal training business is up and running over at
CrossFit Yongsan. Enjoy.
3, 2, 1...GO!!!
Welcome to my fitness conscience...
This is where I go for my personal accountability because if I know if some of you are checking on me, then I'll be MORE MOTIVATED to hit another workout and post my results... REST LATER...!!!
"Easier" treadmill run today. Only time for one round of CFWU w/ 2x15
OHS at 45#. I think I'm ready to start adding weight to those jokers...
Jumped right on the treadmill and got after it, 1.5 incline. Spent
first minute on 10:00 min/mile pace, second minute at 9:00 min/mile
pace then cranked it up around 6:48 min/mile pace as long as I could.
Had to start dialing it back at the 8:00 min mark but was able to hang
on for a decent 13:20 for 1.8 miles at 1.5 incline.
This might be a good one to revisit after two minutes of sit ups and a
short warm up run. Want to try out some better interval runs like
1:00/:30 harder/easier...gotta love gamin all these CrossFit workouts...
Sent from my iPhone
TUESDAY 080900
"LINDA"
10-9-8-7-6-5-4-3-2-1 reps for time of the triplet:
Deadlift: 1-1/2 x bodyweight
Bench Press: 1 x bodyweight
Clean: 3/4 x bodyweight
(28:11)
185# DL
155# Bench
95# Squat Clean
Ouch...
Sent from my iPhone
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Holy crap, don't try to do this one by yourself. You'll never be able to keep score. Luckily, I asked my wife to score these as I went along...
FGB (270-101-87-82) Wall ball (30-27-22) SDHP (22-19-17) Box Jump (15-13-13) Push Press (19-16-17) Row (15-12-13)
...ouch!
185-225-225-245-245
Sent from my iPhone
3x5 CFWU
Left shoulder and right elbow sore from yesterday, took it easy on the
pull ups.
10x135
5x185
195
200
200
200
200
Was feelin it after the first set and knees kept bowing in on the way
up so I didn't want to push it.
Sent from my iPhone
Dumbbell Bear Complex
Got hit with this one in May at CrossFit St.Louis and it kicked my butt then. I was using 20s and I didn't finish without cheating. Damn you Laurie...
Tried it again a month or two ago and was ready to move up to 25# dumbbells.
Tried out 30# DBs today and smoked it. Ready for 35s for sure...
Db Bear Complex
5 x Db Deadlift
5 x Db Hang Power Clean
5 x Db Thruster
Perform this "complex" every minute on the minute for 20 minutes. I was able to bang these out with really good form in 33 seconds for all 20 sets. Laid down to recover after round 10, 15, and 18. Piece of cake. Smoked me for the rest of the day though. Sore and tired from top to bottom. Love the workouts that do that. Can't wait for tomorrow...
SATURDAY 083008
Four rounds for time:
Run 400 meters
Rest 2 minutes
1:22-1:24-1:29-1:27 (5:42)
CrossFit Kids Cert - Ramona, CA
CF DodgeBall
Black-10 Burpees
Green-10 push ups
Purple-10 squats
Red-10 sit ups
Squat races
MB Carnival toss
Three ammo cans
CF Baseball
10 squats
10 Burpees
10 thrusters
10 pull ups
Tire flip / hop thru / tire flip relays
tie breaker
What a blast!!!
Sent from my iPhone
3 rounds for time of:
50 Squats
7 muscle ups
10 hang power cleans (135#)
Subbed 21 pull ups / dips
25:39
Sent from my iPhone
Run 800m
50 pull ups
100 push ups
150 squats
Run 800m
20:25 (3:31/3:58)
As Rx'd even on pull ups...woot!!!
Sent from my iPhone
Got this from the lifter/thrower Dan John on his dot org site. Some very good info there. Makes we want to take up the discus as a masters workout...hmmm...
Modified the first lift as I was working with a newb (Kevin)
Rapid Ascent Program (every MWF to build a baseline of strength and fitness)
8-6-4 Power Clean
8-6-4 Press
8-6-4 Front Squat
Perform the power cleans as a super set with a partner or two, start with a low weight and do all three sets at that weight (8-6-4) rotating between lifting partners every set. After successfully completing the 8-6-4 at one weight, keep moving up in weight after every three sets until you get to failure in one of the sets. Repeat the process for all three lifts.
8-6-4 Power Clean (used OH Squats) 45-65-95
8-6-4 Press 45-65-75
8-6-4 Front Squat 95-115-135 (love these)
Week 4 - Day 1 (Take 2)
27-20-20-17-Max
15/99
Thought a week off would get me over the hump. Now I'm not sure I don't need to do some push ups every day. Might jump into the pull up challange and just do the recommended 3xRM every morning...
For time:
Run 800 meters
95 pound Shoulder press, 21 reps
Run 800 meters
95 pound Push press, 21 reps
Run 800 meters
95 pound Push Jerk, 21 reps
19:02
This is a good one. Gonna keep this one around to see if I get better at running or pressing heavy-ish weights overhead. Noticed the traps got really "swole" from this one. Made me think of all the losers that were in the gym last week doing all the "heavy" shrugs. Dumbasses...
Gawd, I love CrossFit!!!!!
FRIDAY 080822
Set out four orange cones to be "bases". Perform squats at "first", push ups at "second", sit ups at "third" and burpees at "home plate".
Reps of 10-9-8-7-6-5-4-3-2-1. Perform 10 reps of each exercise while sprinting between bases. Perform 9 reps of each exercise...
Forgot to hit the timer for once but it was 10-15 minutes for everyone. About 11 minutes for me.
Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest there the first 8 intervals are pull ups, the second 8 are push ups, the third 8 intervals sit ups, and finally,
the last 8 intervals are squats. There is no rest between exercises.
61 pull ups* (*Large Iron Woody Band)
71 push ups
95 sit ups
120 squats
pull ups 8-8-8-8-7-7-7-8
push ups 10-10-10-10-8-8-7-8
sit ups 12-12-12-12-12-12-11-12
squats 15-15-15-15-15-15-15-15
Back Squat 1 rep
Shoulder Press 1 rep
Deadlift 1 rep
BS 225-235
SP 115-135 (fail)
DL 265-275-285 (fail)
Wasn't feeling it after the push ups and Squats so only used two
attempts each. Got the same weights as last month so I was still
pleased. 125 shoulder press is within reach...
Sent from my iPhone
Week 4 - Day 1
27-20-20-17-Max
13/97
Finally hit the wall on push ups. I think yesterday's heavy thrusters
really took it out of me. That and Saturday's garbage-fest didn't
help. Gonna have to figure a way to manage my recovery for this to
work...
Sent from my iPhone
Three rounds, 15-, 12-, and 9 reps for time of:
135# Thrusters
Muscle ups
Yeah right, I don't even have a 135# shoulder press...yet...
Subbed:
15-12-9 115# Thrusters
30-24-18 pull ups / dips
(28:26)
Brutal. Did one set of 5 thrusters then it was sets of 2. P/U & PU
were all sets of 3 on Jimmy Brought's short ass pull up bars. Too bad
the dorks doing inverted cable-crossover labia lifts are always
getting in the way..
Sent from my iPhone
Still dialing in the Zone Diet and I'm going to start to add in some Intermittent Fasting to really melt the fat away. Weighed myself this week and I was down to 209.5lbs and 19.5% BF. This is down from a starting point a few weeks ago of 215lbs and 23% BF. Looks promising I'd say. Also took the ole' blood pressure for grins and it was WAAY down to 115/69. That is crazy low considering I started out way high at 145/95 or so just two years ago. What a difference some quality diet and exercise makes...
Hit this workout while CrazyWife did her version of "Michael". 3 rounds of 800m run, 25 hip extensions and 25 GHD situps.
100 Push up Challenge
Week 3 - Day 3
30-22-22-20-Max (2-min rest btw sets)
21/115
Wow, the numbers keep going up despite not taking any push ups rest days this week. Wonder how long I can keep this up. Supposed to find a new max Monday but I might just go into the Week Four numbers and see what happens...
FRIDAY 080815
100 Perfect Push ups (10:10)
Shaved :49 seconds off of this one. Check out the last time I did this one in
May.
I guess the push ups I've been working on made the difference. Last time I got 25-20-20-18-18 with lots of little rest periods (1-sec) during each of the last three sets. Today I banged'em all out but probably paid for the first set. 30-25-20-13-9 for 101, one extra for the Air Assault Gods.
Next time I am definitely shooting for slower runs and only four sets of 25 push ups. That will get me down to around the 9-min mark (or less).
My run splits were 1:44, 1:58, 2:05 and 2:02. I wonder how fast 5 sets of 20 would be if I focused more on the run times???
God, I love CrossFit!!!
Posts
