November 27, 2006

November 27, 2006
Dynamic warmup
X band walk - 6L/R
Scap Pushup - 20, 20

BW = 196

Squat - 301 tempo - 180 seconds rest on working sets - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 225 x 1, 265 x 1, 265 x 6, 315 x 1, 270 x 6, 320 x 0, 200 x 12, 175 x 15

Bulgarian split squat - 17.5 x 15, 15 x 15, 5 x 15
super set with 0 rest
Stepup - but I subbed with Hammer lunge to the front - L x 5 x 15, R x 5 x 15, L x 5 X 15

back extension - 10, 10 at 222 tempo
swiss ball crunch - 10, 10 at 222 tempo

KB swing with 50 #kb - overhead x 10, 1 hand x 10L/R, hand to hand x 20,regular x 20

Notes:
-Workout is Strength I Workout A from The New Rules of Lifting book
-squat - I cant' believe I wasn't able to get 320!!???! I guess it has been a while since I've squatted heavy but that was somewhat dissapointing
-Hammer lunges - very tough especially lunging backward
-Swings - Was going to do some rowing but it was taken so I just grabbed some of the KBs and did something I just made up on the spot...probably could have done more but I wanted to get home.

November 20, 2006

November 20, 2006
Dynamic warmup


"8-8 ROW AND SWING"
from Coach Rut's Fitness Conduit
Set your countdown timer for 16 minutes.

Begin rowing on the calorie display setting. At the end of 8 minutes jump immediately to dumbbell swings. Begin doing swings counting only the good reps.

At the conclusion of the 16 minutes, add the total number of calories rowed in 8 minutes to the total number of swings performed in the following 8 minutes.

Male athletes = 55lb dumbbell
Female athletes = 35lb dumbbell

Sub:
Plank burpess for row (home workout)
53# kb swings for 55 lb db swing - all swings to overhead

96 plank burpees + 102 swings = 198 score

Notes:
Burpees - tried regular burpees for the first 24 but it was too slow and unable to keep a steady pace with the pushup slowing me down so i dropped it down to plank burpees in order to keep 12 burpees/min
Swing - Haven't done to overhead in a while, my form is a bit off, back started fatiguing after the 5th set.

November 20, 2006 Continued
15 minutes self myofascial release

November 15, 2006

November 15, 2006
Row 500 m - 1:47
Dynamic warmup

Incline DB bench press w/palms facing in - 25 x 5, 45 x 3, 70 x 1, 70 x 10, 75 x 10, 75 x 10, 75 x 10
superset with full rest (60 sec)
Cable row - 70 x 5, 110 x 3, 150 x 1, 150 x 10, 170 x 10, 170 x 10, 170x 10

DB Shoulder press - 30 x 10, 30 x 10, 30 x 10, 30 x 10
superset with full rest (60 sec)
Pullups - 10, 10, 10, 10 - all kipping

Close grip barbell bench press - 135 x 10, 135 x 10, 135 x 10, 135 x 10
superset with full rest (60 sec)
High pull - 95 x 10, 115 x 10, 115 x 10, 115 x 10

Notes:
-Workout is H-I - Workout A from the New Rules of Lifting book.

November 13, 2006

November 13, 2006
Dynamic warmup
X-band walks - 6 L/R
scap pushup - 20

Front squat - 45 x 5, 95 x 4, 135 x 3, 155 x 2, 155 x 5, 165 x 5, 170 x 5, 175 x 5, 185 x 5
superset with full rest (90 sec)
Snatch-grip deadlift - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 185 x 5, 185 x 5, 185 x 5, 185 x 5, 185 x 5

Bulgarian split squat - 40 x 5, 45 x 5, 50 x 5, 50 x 5, 50 x 5
superset with full rest (90 sec)
Step-up - 40 x 5, 45 x 5, 50 x 5, 50 x 5, 50 x 5

Notes:
-Workout is HP- I - Workout B from The New Rules of Lifting book.
-Snatch-grip Deadlift - Was unable to keep a hook grip after the first rep, regular grip felt ok, was trying to keep big chest.

November 12, 2006

November 11, 2006
30 minutes self myofascial release - tennis ball - IT bands = ouch

November 12, 2006
Crossfit DC Session
Dynamic Warmup
Clean Progression warmup with PVC

Workout
21-15-9 team relay (switch stations when all members in team are finished)
DB clean and jerk - Started with 35s but moved down to 25s after the first 11 reps
Burpees
KB swing - 36 #
knees to elbows

Stretching -10 minutes

Notes:
-Not sure about the time, didn't take watch but not a bad workout overall, the DB clean and jerks were the most awful out of all the stations and I thought that 35 #'s wouldn't be too bad but I was slowing up everyone else so I dropped down to 25 #'s.

November 10, 2006

November 10, 2006
Row w/ damper @5 - 500m - 1:52
Dynamic warmup


Incline DB bench press w/ palms facing in - 25 x 5, 40 x 3, 50 x 1, 50 x 15, 50 x 15, 50 x 13
superset with full rest (30 sec)
Cable row - 70 x 5, 110 x 3, 130 x 1, 130 x 15, 130 x 15, 130 x 15,

DB Shoulder press - 20 x 15, 20 x 15, 20 x 15
superset with full rest (30 sec)
Pullups x 10 sub wide grip pulldown - 90 x 15, 90 x 15

Close grip barbell bench press - 85 x 15, 85 x 15, 85 x 15
superset with full rest (30 sec)
High pull - 45 x 15, 45 x 15, 45 x 15

Prone trap raises - 5 lbs - T x 15, Y x 12, W x 15, L x 10
Behind the neck band pulldowns - 15, 15, 15
shoulder dislocates w/ band - 5, 5, 5, 5
get up (OHS style) - 50 # kb - 2 L/R

Notes:
-Workout is H-I - Workout A from the New Rules of Lifting book.
-The 15 reps along with the 30 seconds of rest kept today at a pretty fast pace, a couple of times I ran behind due to waiting for other people...etc. Overall no problems other than using too heavy a weight on some exercises.
-Should have done the getups before doing all the shoulder stuff, it felt very very shaky when doing them so I stopped at 2.

November 8, 2006

November 8 2006
CFWU x 1
X-band walks - 6l/r, 6 l/r
scap pushups - 15, 15

Coach Rut WOD
Wednesday, November 08, 2006
DEADLIFT - PUSH-UPS

10 rounds for time of:

Clean grip barbell deadlift 15 reps
Push-ups 15 reps

Suggested loading is 70% of bodyweight.

Total time 23:22, 5 in 9:39

Notes:
-This was a lot harder than it looked on paper I thought I'd be able to hit all 10 rounds in 15-20 minutes.