OHSquats

FRIDAY 090306

Overhead Squats

5-5-5-1-ouch

95-115-115(5RM)-135(1RM)

Finished with max reps at 95-pounds (12).

THURSDAY 090305

Rest Day

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Hill Sprints

TUESDAY 090303

6xHill sprints
@ :45 seconds per sprint

Forgot how much these suck...

MONDAY

Rest Day

TUESDAY

Rest Day

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Helen (12:36)

Helen

Run 400 meters
21 Kettlebell swings
12 pull ups

12:36

This one was a little rough. My run has fallen off for sure. Glad I
used the 16kg Kettlebell. Tweaked my damn upper back trying to pull
the bell down rather than be lazy and take a micro-break by letting it
just fall down. You definately have to stay tight.

First round was 3:30. Last two were about 4:30 each.

Will run easier the first round next time and run harder the last two
rounds. Should also handle the 2 pood (24kg) Kettlebell next time.
Just hope my pullups are better by next time...

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Hat Trick

OHSquats 1-1-1-1-1
115-125-135 (PR)

Front Squats 3-3-3-3
135-155-185 (PR)

Back Squats 5-5-5
225-245 (PR)

Couldn't get the boys away from the weights today. When you can drop
it safely, you have the confidence to lift more weight.

PRs were flying in left and right...

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Gordie (26:15)

12 rounds of:
10 deadlifts (135/95)
8 push ups
6 hang power cleans (135/95)
4 burpees

13:00 for the first 6 rounds. I'll bet I miscounted and only got
11??!?!!? We'll see when David posts the video... ouch...

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Playin with Squat Cleans

The great thing about never having worked a movement, every time you
hit it, it's a PR!

1RM squat clean - 155#
3RM squat clean - 135#
5RM squat clean - 115#

Could have done more but my crappy form got worse fast.

Was just glad to move some weight. What a sweet exercise...!!!

mdp

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Rest Days

SUNDAY 090222

Rest Day

Woke up with upper back pain AGAIN. I guess it's not from too much
judo. Damnit!!! Might have to front squat tomorrow.

SATURDAY 090221

Rest Day

FRIDAY 090220

Rest Day

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Tabatas

THURSDAY 090219

Camp Kim

Tabata Something or Other (OUCH-ish)

35# Kb Swings
8-9-8-8-7-7-7-7
Wall Balls
9-9-9-9-9-9-9-9
OH Squats with PVC
10-13-11-11-11-11-11-12
55# SDHP
7-7-7-7-7-7-7-7
Jumping Dips
20-21-22-23-24-25-26-27

This was a good one. I was worried about all the squatting but it wasn't too bad. Adding push ups and/or pull ups in there somewhere would have been a little brutal. That's my favorite, a "little" brutal...

Frozen A$$ Fran (9:58)

WEDNESDAY 090218

Rest Day (CP Carroll trip)

TUESDAY 090217

Fran

Outside

40 degrees

No gloves

9:58

Worked up a sweat but it wasn't enough to save my frozen ass hands.
Between the cold ass barbell and pull up bar, fingers felt like
swollen, numb little sausages and couldn't tell if grip was going to
keep me on the pull up bar or not.

Really felt like quitting this one but our newfound CF community got
me through it.

I won't be too proud to workout with gloves on ever again...

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Fight Gone Bad

MONDAY 090216

Rest Day.  Took the little boy skiing for the first time today.  Lots of fun but lots of work bending over and hanging onto him while snow plowing the whole way down the mountain.  Cold as hell too.  Good day though.


SUNDAY 090215

Rest Day


SATURDAY 090214

FIGHT GONE BAD

Hit some FGB with our newest clients.  Big fun but a very challenging way for some newbs to learn to tackle a few semi-complicated moves.

They were chomping at the bit so we only hit two rounds and then let them go.  I wasn't complaining.  Those two rounds kicked my butt.

I gotta get after it.

Got almost 100 points on the first round, only like 75 rounds the second.  Final round would have been ugly.  Would like to chase the elusive 300 points on this one day sooner than later.

mdp

More Workouts

Getting back into the swing of things finally.  It definitely helps having a set routine and a schedule that becomes easier to stick to as time goes on.  Would like to start ramping back up the intensity soon.

 

FRIDAY 090213

Rest Day


THURSDAY 090212

Rest Day

 

WEDNESDAY 090211

 

CFWU 3x10

 

Half Cindy

 

Perform as many rounds as possible in 10 minutes of:

5 pull ups (medium band)

10 push ups

15 squats

 

Pushups were the hardest again.  Gonna have to start greasing the groove...

 

7 rounds in 10 minutes**

 

 

TUESDAY 090210

 

CFWU 3x10

 

Front Squats

 

5-5-5-5-5

 

95-115-135-135-135

 

 

MONDAY 090209

 

Rest Day

Swing - slam - wall

10-9-8-7-6-5-4-3-2-1 reps of each of the following:

Kettlebell swings, 16kg
Slam balls, 10#
Wall balls, 20#

9:40

Should be 5 rounds of 20 or 30.

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Warm up from Hell

Tried to hit an easier metcon-y workout to help get back in the swing
of things.

10-9-8-7-6-5-4-3-2-1 reps of each for time:

Squat
Samson stretch
Sit up
Back extension
Push up
Double unders

22:13

This was a good one. Would be interesting with less rest between the
pull ups to double unders and back to squats.

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Technique, Consistency, then Intensity

It's been a long painful lay off but over the holidays when you are bombarded with excuses and you are not on your regular schedule AND you don't have your usual reliable day care, it can be a little difficult to drag your butt to the gym every day for some of your usual pain.  Needlesstosay, it's been a while and it's going to stop this week.  Back in the saddle.  Starting from scratch.  Starting over.  Restarting.  Whatever.  Just gonna do it.  Wish me luck.

Have had two or three crappy workouts since getting to Korea but that's mostly because it's been weeks since the last good workout and it always hurts more to start over.  Going to start hitting it again this week and see what happens.  Have a line on a pretty good pull up bar and I'm all set at home for pull ups and dips during all the crappy, homemade AFN (Armed Forces Network propaganda commercials on our version of cable TV) commercials.  Should be fun working off all this Turkey Day through Lunar New Year's flab...

C.H.

Globo gym workout

Took CrazyWife to the local Globo Gym to get in a quick workout. We were both pretty sore from the Dan John Rapid Ascent lifting.

Warm up

Played with handstands.

3 rounds of max perfect push ups. (25-16-15)

Warm up 250m row.

500m Row. (1:34.9) Concept2 Model C but at least they had two of them.

Tabata Sprints. Only got four rounds at 12.0 incline and 7.0 speed. This kicked my ass. I guess that ten pounds I put on is catching up with me. Going to have to balance the metcon with the weightlifting I guess...

WEDNESDAY'S PROGRESS REPORT

TRAINING: 7 (felt like an 8 but it was a pretty weak effort)
RECOVERY: 5.5
Sleep (2) 6hrs of okay sleep
Nutrition (2) one cheat (cake and ice cream - yum)
Active Recovery (0)
Stress (1.5) alone time + hung out with Crazy Great-Grandma

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Tracking your Progress

TRAINING: 7
   Quality Day (Dan John - lifted heavy, PR'd front squat, press was too easy)
RECOVERY: 6
   Sleep (2) 4.5hrs + quality sleep despite going to bed at 1am
   Nutrition (2) one cheat (nachos and fountain pepsi)
   Active Recovery (0)
   Stress (2) alone time + shopping for shoes

Found a re-hash of a great way to track your training and recovery at a great site, CrossFit Portland.  It was basically taken from the Lifting/Throwing Coach Dan John and I had seen it before and it's pretty simple so I think I'll break it out and try it again.  It is ironic (creepy) that I had just got through doing my favorite Dan John Workout yesterday and then found this tracking modality (again).  I love this "creepiness" of CrossFit, it just leads you down the right path if you just keep your eyes (and heart) open.

Progress is tracked on a 1-10 scale.  On days with a WOD, you want the TRAINING number to be high with RECOVERY at least equal if not higher.  On Rest Days, you want the RECOVERY score to always be higher so that you know you are getting high-quality recovery so you can effectively see gains and get ready for more training.  Pretty simple (I hope).

TRAINING score (1-10)
  1-3: no training
  4-5: active recovery (no workout but beneficial Rest Day)
  6-8: easy through medium workout
  9-10: sweat angels through OMFG

RECOVERY score (1-10)
  Nutrition (0-3)
     - basically 3 is perfect day; minus 1 per cheat
  Sleep (0-3)
     - <4.5 hr = 0
     - 4.5-6hr = 1
     - 6-7.5hr = 2
     - 7.5hr+ = 3
     - Sleep Quality Bonus = +/- 1
  Active Recovery (0-1)
     +1 for extra stretching, yoga, massage, foam roller, etc...
  Stress (0-3)
     +1 for no relationship stress
     +1 for getting some alone time
     +1 for doing something fun that day

Okay, here goes.  Recovery Tracking Day 1 (again)

TRAINING: 7
   Quality Day (Dan John - lifted heavy, PR'd front squat, press was too easy)
RECOVERY: 6
   Sleep (2) 4.5hrs + quality sleep despite going to bed at 1am
   Nutrition (2) one cheat (nachos and fountain pepsi)
   Active Recovery (0)
   Stress (2) alone time + shopping for shoes

Overall, not bad, good training day, not too taxing but still saw progress.  Recovery was a little weak, sleep and nutrition could have been better but considering we are camped out at the in-laws it could have been worse.  Just need to keep track of this and make sure Rest Day is all about recovery.  I guess my cheat days can't be when I'm not working out.  Not sure if that makes better sense but it might be easier to not cheat at all on the Rest Days and allow for a little cheating on days I workout (seems fair?)

Dan John Rapid Ascent

8-6-4 reps of the following:

Power Clean
95-135

Shoulder Press
65-95

Front Squat
115-145

Felt good in all three. Still getting stronger?! Gonna have to go
bigger next time...

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Gymnastic Cert

3-4 January 2009

Las Vegas, NV

Max Overhead

MONDAY 081229

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Un-fun "Globo Gym" workout. What a bunch of zombies floating through the gym, alone, hidden behind their iPod and headphones. Losers. I'll never go back to that crap...

SP 95-95-115-115-135
PP 115-125-135-135-135
PJ 115-135-135-150 had to leave early, couldn't take anymore of the dreadful, boring ass atmosphere...

Getting sick, feeling like crap, very tired of eating with the carboholic families. Have we always eaten such crap and thought we were being healthy????

Can't wait for the Gymnastics Cert this weekend. A little worried that it's going to kick my ass.

SATURDAY 081227

SATURDAY 081227

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

5 rounds in first 10 minutes as Rx'd.
7 rounds in second 10 minutes at 65#.

Pussed out...