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.
Tuesday, November 28, 2006
Monday, November 20, 2006
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
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
Wednesday, November 15, 2006
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.
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.
Tuesday, November 14, 2006
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.
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.
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.
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.
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.
November 6 2006
November 6 2006
Dynamic warmup
Burgener warmup - bar x 1
Painstorm XIX
anaerobic •••• or an aerobic ••••!
With a 70# bar how many rounds can you complete in 40 minutes of:
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Push Presses
5 Back Squats
Completed 16 rounds.
Notes:
-Took most reps nice and slow to make sure proper form was being followed.
-Push presses killed me! My shoulders were burning after the first 10 minutes and it was hard to keep the bar in the rack position with the burning.
-I probably should have followed the scaling on the Brand X website and done 3 reps instead of 5 or lowered the weight.
Dynamic warmup
Burgener warmup - bar x 1
Painstorm XIX
anaerobic •••• or an aerobic ••••!
With a 70# bar how many rounds can you complete in 40 minutes of:
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Push Presses
5 Back Squats
Completed 16 rounds.
Notes:
-Took most reps nice and slow to make sure proper form was being followed.
-Push presses killed me! My shoulders were burning after the first 10 minutes and it was hard to keep the bar in the rack position with the burning.
-I probably should have followed the scaling on the Brand X website and done 3 reps instead of 5 or lowered the weight.
October 31, 2006
October 31, 2006
Row w/ damper @5 - 500m - 1:46
Dynamic warmup
scap pushup - 15
Incline DB bench press w/ palms facing in - 25 x 5, 55 x 3, 85 x 1, 100 x 5, 100 x 5, 100 x 5, 100 x 5, 100 x 5
superset with full rest (90 sec)
Cable row - 90 x 5, 130 x 3, 170 x 1, 210 x 5, 210 x 5, 210 x 5, 210 x 5, 210 x 5
DB Shoulder press - 55 x 5, 60 x 5, 55 x 5, 55 x 5, 55 x 5
superset with full rest (90 sec)
Pullups w/ 16# weighted vest - 5, 5, 5, 5, 5
Close grip barbell bench press - 175 x 5, 175 x 5
superset with full rest (90 sec)
High pull - 185 x 5 (crappy),155 x 4
Notes:
-Workout is H-I - Workout A from the New Rules of Lifting book.
-Incline bench press felt good, possibly try 105 next time.
-Shoulder press - 55 wasn't too heavy but when I jumped up to 60 it was very hard to keep good posture and had to work very hard to fight going into a kyphotic posture.
-Weighted pullups felt great but the 5th set it was a struggle. I'm glad I didn't jump up
- Didn't get to finish my workout, had to hit the showers so I'd make my dentist appointment on time. Next time I refuse to wait for my co-worker, we were suppose to leave at 11:15...but then a couple of "5 minutes" we didn't actually leave work till 11:45.
Row w/ damper @5 - 500m - 1:46
Dynamic warmup
scap pushup - 15
Incline DB bench press w/ palms facing in - 25 x 5, 55 x 3, 85 x 1, 100 x 5, 100 x 5, 100 x 5, 100 x 5, 100 x 5
superset with full rest (90 sec)
Cable row - 90 x 5, 130 x 3, 170 x 1, 210 x 5, 210 x 5, 210 x 5, 210 x 5, 210 x 5
DB Shoulder press - 55 x 5, 60 x 5, 55 x 5, 55 x 5, 55 x 5
superset with full rest (90 sec)
Pullups w/ 16# weighted vest - 5, 5, 5, 5, 5
Close grip barbell bench press - 175 x 5, 175 x 5
superset with full rest (90 sec)
High pull - 185 x 5 (crappy),155 x 4
Notes:
-Workout is H-I - Workout A from the New Rules of Lifting book.
-Incline bench press felt good, possibly try 105 next time.
-Shoulder press - 55 wasn't too heavy but when I jumped up to 60 it was very hard to keep good posture and had to work very hard to fight going into a kyphotic posture.
-Weighted pullups felt great but the 5th set it was a struggle. I'm glad I didn't jump up
- Didn't get to finish my workout, had to hit the showers so I'd make my dentist appointment on time. Next time I refuse to wait for my co-worker, we were suppose to leave at 11:15...but then a couple of "5 minutes" we didn't actually leave work till 11:45.
October 30, 2006
October 30, 2006
Dynamic wu
Coach Rut WOD
October 30, 2006
SLAMMING HELEN
3 Rounds for Time
Run 400M
Ball Slam 21 Reps
Pull-ups 12 Reps
Loading: Male athletes 40lbs/Female athletes 20lbs.
Subbed plank burpees for ball slams and ring pullups for pullups
2 rounds - 9:55
Hunter - 22 consecutive plank burpees
Myself - 25
Notes:
-I need to stop not running, these 400m runs almost kicked my ••• all by themselves. This is the first time I've run since October 7 and it shows. I know I should run more often to stay good at it but I HATE RUNNING! I can't stand it.
-Plank burpees felt a bit weird at first because I kept starting to bend my arms to do a pushup.
-Ring pullups felt good today.
Dynamic wu
Coach Rut WOD
October 30, 2006
SLAMMING HELEN
3 Rounds for Time
Run 400M
Ball Slam 21 Reps
Pull-ups 12 Reps
Loading: Male athletes 40lbs/Female athletes 20lbs.
Subbed plank burpees for ball slams and ring pullups for pullups
2 rounds - 9:55
Hunter - 22 consecutive plank burpees
Myself - 25
Notes:
-I need to stop not running, these 400m runs almost kicked my ••• all by themselves. This is the first time I've run since October 7 and it shows. I know I should run more often to stay good at it but I HATE RUNNING! I can't stand it.
-Plank burpees felt a bit weird at first because I kept starting to bend my arms to do a pushup.
-Ring pullups felt good today.
October 25, 2006
October 25, 2006
KB swing - 2 hand x 20
- 1 hand x 5
- hand to hand x 5
Slingshot - 10 CCL/CL
Figure 8 - 10
Dynamix warmup
Wednesday, October 18, 2006 SNATCH SIT UP BURPEE
How Many Rounds Can You Complete in 10 Minutes?
Dumbbell Hang Snatch 5 Right/5 Left
ABMAT Sit-up 15
Burpee 10
Loading equals 20% of bodyweight
http://coachrut.blogspot.com/
4 rounds
Notes:
-Subbed 53# KB for DB and subbed rolled up towel for abmat.
-Snatch technique is crappy and I really do need to work on this skill.
-Should probably use a mat or something next time I do this at home, have major rug burn on my tailbone from the carpet.
KB swing - 2 hand x 20
- 1 hand x 5
- hand to hand x 5
Slingshot - 10 CCL/CL
Figure 8 - 10
Dynamix warmup
Wednesday, October 18, 2006 SNATCH SIT UP BURPEE
How Many Rounds Can You Complete in 10 Minutes?
Dumbbell Hang Snatch 5 Right/5 Left
ABMAT Sit-up 15
Burpee 10
Loading equals 20% of bodyweight
http://coachrut.blogspot.com/
4 rounds
Notes:
-Subbed 53# KB for DB and subbed rolled up towel for abmat.
-Snatch technique is crappy and I really do need to work on this skill.
-Should probably use a mat or something next time I do this at home, have major rug burn on my tailbone from the carpet.
October 24, 2006
October 24, 2006
Dynamic warmup
scap pushup - 15, 15
Incline DB bench press w/ palms facing in - 25 x 5, 50 x 3, 70 x 1, 70 x 10, 70 x 10, 70 x 10
superset with full rest (60 sec)
Cable row - 70 x 5, 110 x 3, 150 x 1, 150 x 10, 150 x 10, 150 x 10, 150x 10
1-arm DB Shoulder press - 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
superset with full rest (60 sec)
High pull - 95 x 10, 95 x 10, 95 x 10, 95 x 10
swiss ball crunch w/ medicine ball throw - 12# x 4, 12# x 4, 12# x 4
Notes:
-Workout is H-I - Workout A from the New Rules of Lifting book.
-Pullups felt really good was able to get a decent rhythm with the kip, I want to test these friday and see how i've progressed.
-High pull - could have gone heavier but I was orginally intending to do the Monday workout from Coach Rut's website to catch up, but I was way too tired after all was said and done.
Dynamic warmup
scap pushup - 15, 15
Incline DB bench press w/ palms facing in - 25 x 5, 50 x 3, 70 x 1, 70 x 10, 70 x 10, 70 x 10
superset with full rest (60 sec)
Cable row - 70 x 5, 110 x 3, 150 x 1, 150 x 10, 150 x 10, 150 x 10, 150x 10
1-arm DB Shoulder press - 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
superset with full rest (60 sec)
High pull - 95 x 10, 95 x 10, 95 x 10, 95 x 10
swiss ball crunch w/ medicine ball throw - 12# x 4, 12# x 4, 12# x 4
Notes:
-Workout is H-I - Workout A from the New Rules of Lifting book.
-Pullups felt really good was able to get a decent rhythm with the kip, I want to test these friday and see how i've progressed.
-High pull - could have gone heavier but I was orginally intending to do the Monday workout from Coach Rut's website to catch up, but I was way too tired after all was said and done.
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