March 3-4, 2007
Rest - At the range shooting 203's with the crappy Army food, went off IF for these days and operating on little sleep. Slept a LOT the night of the 4th and I'm back to training on the 5th as well as IF'ing!
Monday, March 05, 2007
March 2, 2007
March 2, 2007
Crossfit Challenge in Alexandria, VA
Calisthenics
Lunge series, Hip Mobility
Technique work: Squat, Pushup
1. Baseball - 10 minutes - Create 4 bases:
First = 10 Kettlebell Swings
Second = 10 Pushups
Third = 10 Knee’s 2 Elbow
Home = 10 Squat jumps
Cross Home and mark a run for your team
We played for 10 minutes
Today it was Men 14 - Women 15!
Notes:
I used a 24 kg kb, and managed 5 rounds, I slowed down a little here to try to keep the guys together. Rather than jumping ahead.
2. Fran-like - As many rounds in 5 minutes
15 Dumbbell thrusters
30 Jumping Pullups
Notes:
-40# DB's only managed 2 rounds, the thrusters really slowed me down here.
3. Final sprint - 3 rounds for time
15 Kettlebell High pulls
30 Situps
Time: 6:36
Notes:
-First 2 rounds I used the 24 kg kb and did snatch pulls for the 1st round, high pulls for the second and for the last round I used the 36 kg? kb.
-The situps are what slowed me down here the most.
Good workout a lot of fun and plenty of intensity from the other people to go around.
Crossfit Challenge in Alexandria, VA
Calisthenics
Lunge series, Hip Mobility
Technique work: Squat, Pushup
1. Baseball - 10 minutes - Create 4 bases:
First = 10 Kettlebell Swings
Second = 10 Pushups
Third = 10 Knee’s 2 Elbow
Home = 10 Squat jumps
Cross Home and mark a run for your team
We played for 10 minutes
Today it was Men 14 - Women 15!
Notes:
I used a 24 kg kb, and managed 5 rounds, I slowed down a little here to try to keep the guys together. Rather than jumping ahead.
2. Fran-like - As many rounds in 5 minutes
15 Dumbbell thrusters
30 Jumping Pullups
Notes:
-40# DB's only managed 2 rounds, the thrusters really slowed me down here.
3. Final sprint - 3 rounds for time
15 Kettlebell High pulls
30 Situps
Time: 6:36
Notes:
-First 2 rounds I used the 24 kg kb and did snatch pulls for the 1st round, high pulls for the second and for the last round I used the 36 kg? kb.
-The situps are what slowed me down here the most.
Good workout a lot of fun and plenty of intensity from the other people to go around.
March 1, 2007
March 1, 2007
Core Performance Movement Prep - New Version
Core Performance Prehab:
Swiss ball crunches - 15#x16
pillar bridge front - narrow stance - 8L/R
Pillar Bridge side - jumping jack - 8L/R
glute bridge - knee bent - 8 L/R
mini band walk - 8L/R
Physio ball Y's and T's - 2 x 8 Y's, 8 T's
Y shoulder using cable machine - rear/front 10x15, 20 x 10, 40 x 5
ankle mobility - 10, 10
hip mobility - 10, 10 5 (tighter on right side)
face pull with neutral grip - 40 x 15, 40 x 15
overhead shrug - 45 x 15, 45 x 15
scap pushup - 15, 15
Terminal Knee Extensions - 15 L/R, 15 L/R ( I think I did these wrong now that I reread it)
band traction
dead hang - towel - 12 sec, 16 sec, bar - 31 sec
Notes:
Pretty much a rest day so I did a lot of prehab along with some band stuff.
Core Performance Movement Prep - New Version
Core Performance Prehab:
Swiss ball crunches - 15#x16
pillar bridge front - narrow stance - 8L/R
Pillar Bridge side - jumping jack - 8L/R
glute bridge - knee bent - 8 L/R
mini band walk - 8L/R
Physio ball Y's and T's - 2 x 8 Y's, 8 T's
Y shoulder using cable machine - rear/front 10x15, 20 x 10, 40 x 5
ankle mobility - 10, 10
hip mobility - 10, 10 5 (tighter on right side)
face pull with neutral grip - 40 x 15, 40 x 15
overhead shrug - 45 x 15, 45 x 15
scap pushup - 15, 15
Terminal Knee Extensions - 15 L/R, 15 L/R ( I think I did these wrong now that I reread it)
band traction
dead hang - towel - 12 sec, 16 sec, bar - 31 sec
Notes:
Pretty much a rest day so I did a lot of prehab along with some band stuff.
Thursday, March 01, 2007
February 28, 2007
February 28, 2007
Crossfit Challenge in Alexandria, VA
Dynamic Warmup
Lunge series, Hip Mobility
Form work; Kettlebell Swing, Dumbbell Push Press, Box Jump
3 Rounds - 30:30 Circuit keep track of individual exercise reps and add them up respectively:
Dumbbell Push Press - 71
Kettlebell Swing - 34
Box Jump - 45
Extra Challenge: Burn through your total rep count of the last circuit one exercise at a time -
Record final time: 6:22
Notes:
-Good workout, although I was regretting doing that many push presses, I started out with the 30 pound but dropped down after the form work I could feel my shoulder clicking a little.
Crossfit Challenge in Alexandria, VA
Dynamic Warmup
Lunge series, Hip Mobility
Form work; Kettlebell Swing, Dumbbell Push Press, Box Jump
3 Rounds - 30:30 Circuit keep track of individual exercise reps and add them up respectively:
Dumbbell Push Press - 71
Kettlebell Swing - 34
Box Jump - 45
Extra Challenge: Burn through your total rep count of the last circuit one exercise at a time -
Record final time: 6:22
Notes:
-Good workout, although I was regretting doing that many push presses, I started out with the 30 pound but dropped down after the form work I could feel my shoulder clicking a little.
February 27, 2007
February 27, 2007
Core Performance Movement Prep - New Version
Core Performance Prehab:
Swiss ball crunches - 15#x16
pillar bridge front - narrow stance - 8L/R
Pillar Bridge side - jumping jack - 8L/R
glute bridge - knee bent - 8 L/R
Physio ball Y's and T's - 8 Y's, 8 T's
Running drills 1-9 from CFJ Sep. 06
Crossfit WOD 070227
10 x 100m
15.93
15.73 - BEST
16.66
16.76
16.72
16.75
16.38
16.60
18 - WORST
Rest varied from 2min to 6 minutes
Notes:
-WOD - I did 9 sprints, by the time I was on my 5th the HS athletic teams started getting on the track for their warmups and such and this was dragging my rest times out to 6 minutes at times. I got very cold and my 9th sprting was CRAP.
-I am one slow MOFO, UGH when I was looking at peoples times I was thinking ok so 13-15 I'll be good....NOT ugh This workout also put a hurting on me I was not feeling well afterwards I felt super drained.
-I am SO SORE, my feet, calves, hamstrings, obliques, rectus abdominus, serratus anterior. It hurts to laugh/move/sneeze/ go bathroom even, basically anything that causes the area between my ribcage and my pelvis to move. I need to sprint like that more often and not once every few months. OUCH
Core Performance Movement Prep - New Version
Core Performance Prehab:
Swiss ball crunches - 15#x16
pillar bridge front - narrow stance - 8L/R
Pillar Bridge side - jumping jack - 8L/R
glute bridge - knee bent - 8 L/R
Physio ball Y's and T's - 8 Y's, 8 T's
Running drills 1-9 from CFJ Sep. 06
Crossfit WOD 070227
10 x 100m
15.93
15.73 - BEST
16.66
16.76
16.72
16.75
16.38
16.60
18 - WORST
Rest varied from 2min to 6 minutes
Notes:
-WOD - I did 9 sprints, by the time I was on my 5th the HS athletic teams started getting on the track for their warmups and such and this was dragging my rest times out to 6 minutes at times. I got very cold and my 9th sprting was CRAP.
-I am one slow MOFO, UGH when I was looking at peoples times I was thinking ok so 13-15 I'll be good....NOT ugh This workout also put a hurting on me I was not feeling well afterwards I felt super drained.
-I am SO SORE, my feet, calves, hamstrings, obliques, rectus abdominus, serratus anterior. It hurts to laugh/move/sneeze/ go bathroom even, basically anything that causes the area between my ribcage and my pelvis to move. I need to sprint like that more often and not once every few months. OUCH
Monday, February 26, 2007
Review of The New Rules of Lifting - Strength II
Review of The New Rules of Lifting - Strength II
I haven't finished all of phase II yet but I wanted to write my thoughts on workout A - Squat day right now and I'll update the other days as I finish them this week and next week.
The New Rules of Lifting - Strength II - Workout A:
-Squat - I started too conservatively with my numbers due to starting too aggressively in Strength I. I started out at 225# x 4 and by the end I went up to 290 # x 4 and I most likely could have gone a little bit higher. I should have started at around 270? This way I wouldn't have had this huge jump between workouts. This was done low-bar style.
-1/4 squats - I started WAAAAY too conservatively here, I ended up at 405 and felt like I could have done at least 50 pounds more. I started out at 315 and probably could have started closer to my 1 RM for squat at 350.
Workout B:
-Barbell Row - I felt like I had a pretty good progression for this, I tried to cut corners and do a little less ramping on the warmup but I think this might have been a mistake because I usually didn't feel "good" until my 2nd heavy set. I'll try to do a little bit more of a warmup for Strength III.
-Bench Press - Same comments as above. I probably should have asked for a spot more often and my poundages would have been a little higher, I'll definitley ask for spots on III.
Workout C:
-Deadlifts - I felt I had a decent progression going I maybe could have started 10-20#'s heavier in the first week.
-Rack Deadlifts - This was a lot harder than 1/4 squats, why??? I was able to 1/4 squat over my 1RM for squat but I was only able to rack deadlift a little bit over my 1RM?
-Bulgarian split squats - still a terrible exercise but at least I'm getting better at them.
Workout D:
- This was definitley the least favorite workout out of all 4 workouts, this day was just kind of boring I guess.
-Push Press - Decent progression but I'm thinking I might diverge from barbell overhead stuff for a while. I was definitely feeling twinges after a few reps on the higher rep schemes.
-Pullups - Still weaker than my chins but it's getting close.
Overall:
I liked Strength II because I didn't rush my weights as much and kill myself the first week out like I did with Strength I. Right now though I'm debating whether or not I'll do Strength III because the overhead press is giving me some shoulder annoyances. I'm scheduled to take this week off I may take 2 and see how I feel at the end.
I haven't finished all of phase II yet but I wanted to write my thoughts on workout A - Squat day right now and I'll update the other days as I finish them this week and next week.
The New Rules of Lifting - Strength II - Workout A:
-Squat - I started too conservatively with my numbers due to starting too aggressively in Strength I. I started out at 225# x 4 and by the end I went up to 290 # x 4 and I most likely could have gone a little bit higher. I should have started at around 270? This way I wouldn't have had this huge jump between workouts. This was done low-bar style.
-1/4 squats - I started WAAAAY too conservatively here, I ended up at 405 and felt like I could have done at least 50 pounds more. I started out at 315 and probably could have started closer to my 1 RM for squat at 350.
Workout B:
-Barbell Row - I felt like I had a pretty good progression for this, I tried to cut corners and do a little less ramping on the warmup but I think this might have been a mistake because I usually didn't feel "good" until my 2nd heavy set. I'll try to do a little bit more of a warmup for Strength III.
-Bench Press - Same comments as above. I probably should have asked for a spot more often and my poundages would have been a little higher, I'll definitley ask for spots on III.
Workout C:
-Deadlifts - I felt I had a decent progression going I maybe could have started 10-20#'s heavier in the first week.
-Rack Deadlifts - This was a lot harder than 1/4 squats, why??? I was able to 1/4 squat over my 1RM for squat but I was only able to rack deadlift a little bit over my 1RM?
-Bulgarian split squats - still a terrible exercise but at least I'm getting better at them.
Workout D:
- This was definitley the least favorite workout out of all 4 workouts, this day was just kind of boring I guess.
-Push Press - Decent progression but I'm thinking I might diverge from barbell overhead stuff for a while. I was definitely feeling twinges after a few reps on the higher rep schemes.
-Pullups - Still weaker than my chins but it's getting close.
Overall:
I liked Strength II because I didn't rush my weights as much and kill myself the first week out like I did with Strength I. Right now though I'm debating whether or not I'll do Strength III because the overhead press is giving me some shoulder annoyances. I'm scheduled to take this week off I may take 2 and see how I feel at the end.
February 26, 2007
February 26, 2007
Crossfit Challenge in Alexandria, VA
Warmup:
3 rounds - 20 seconds of the following:
jumping jacks
split jumps
jumps
side to side jumps
added squat thrusts after first round
added mountain climbers after 2nd round
Samson stretch
elbow to ankle stretch
piriformis stretch
Reviewed squats, pushups, situps, jumping pullup/chin
As many rounds in 16 minutes:
6 pushups
9 jumping pullups
12 situps
15 squats
I completed 12 rounds + 6 pushups and 8 jumping pullups
Cleans w/ medicine ball or KB
3 rounds - 30 seconds on/30 off
Notes:
-Jerry Hill provided a great environment and 2 of the people in there were definitely novices and he gave a lot of encouragement and kept everyone motivated. Had 2 pairs of rings setup and 3 pullup bars (from a line rather than fixed in place).
-workout: I was definitely regreting the tabata goblet squats from yesterday during this workout. I was able to keep a pretty good pace going the situps slowed me down a little on the latter half.
Crossfit Challenge in Alexandria, VA
Warmup:
3 rounds - 20 seconds of the following:
jumping jacks
split jumps
jumps
side to side jumps
added squat thrusts after first round
added mountain climbers after 2nd round
Samson stretch
elbow to ankle stretch
piriformis stretch
Reviewed squats, pushups, situps, jumping pullup/chin
As many rounds in 16 minutes:
6 pushups
9 jumping pullups
12 situps
15 squats
I completed 12 rounds + 6 pushups and 8 jumping pullups
Cleans w/ medicine ball or KB
3 rounds - 30 seconds on/30 off
Notes:
-Jerry Hill provided a great environment and 2 of the people in there were definitely novices and he gave a lot of encouragement and kept everyone motivated. Had 2 pairs of rings setup and 3 pullup bars (from a line rather than fixed in place).
-workout: I was definitely regreting the tabata goblet squats from yesterday during this workout. I was able to keep a pretty good pace going the situps slowed me down a little on the latter half.
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