Didn't have long at the gym today.
Max deadhang Pullups w/ 10#: 10, 8, 7 (neck to bar)
"Grace":
30 Clean & Jerk scaled to 115#: 4:54
Monday, December 6, 2010
Saturday, December 4, 2010
12.4.10: Hike, Box Squat, Bench Press
In the morning I went on a 6 or 7 mile hike at Redwood Regional Park on Redwood Road with Alex. Such a beautiful place so close to home!
In the afternoon I worked out with Joe:
Played around with Joe's new bands and box squats. Worked up to 135#x2 w/ "Average" strength band, 135#x2 w/ the average and the mini-band.
Bench Press: 135x5, 155x5, 160x5, 135x12
Seated box jump up to 38 1/2"
Glute-Ham Raises 2x12
Addison Road's "What Do I Know of Holy?"
I made You promises a thousand times
I tried to hear from Heaven
But I talked the whole time
I think I made You too small
I never feared You at all No
If You touched my face would I know You?
Looked into my eyes could I behold You?
(CHORUS)
What do I know of You
Who spoke me into motion?
Where have I even stood
But the shore along Your ocean?
Are You fire? Are You fury?
Are You sacred? Are You beautiful?
What do I know? What do I know of Holy?
I guess I thought that I had figured You out
I knew all the stories and I learned to talk about
How You were mighty to save
Those were only empty words on a page
Then I caught a glimpse of who You might be
The slightest hint of You brought me down to my knees
(CHORUS)
What do I know of You
Who spoke me into motion?
Where have I even stood
But the shore along Your ocean?
Are You fire? Are You fury?
Are You sacred? Are You beautiful?
What do I know? What do I know of Holy?
(CHORUS 2)
What do I know of Holy?
What do I know of wounds that will heal my shame?
And a God who gave life "its" name?
What do I know of Holy?
Of the One who the angels praise?
All creation knows Your name
On earth and heaven above
What do I know of this love?
(CHORUS)
What do I know of You
Who spoke me into motion?
Where have I even stood
But the shore along Your ocean?
Are You fire? Are You fury?
Are You sacred? Are You beautiful?
What do I know? What do I know of Holy?
What do I know of Holy?
What do I know of Holy?
In the afternoon I worked out with Joe:
Played around with Joe's new bands and box squats. Worked up to 135#x2 w/ "Average" strength band, 135#x2 w/ the average and the mini-band.
Bench Press: 135x5, 155x5, 160x5, 135x12
Seated box jump up to 38 1/2"
Glute-Ham Raises 2x12
Addison Road's "What Do I Know of Holy?"
I made You promises a thousand times
I tried to hear from Heaven
But I talked the whole time
I think I made You too small
I never feared You at all No
If You touched my face would I know You?
Looked into my eyes could I behold You?
(CHORUS)
What do I know of You
Who spoke me into motion?
Where have I even stood
But the shore along Your ocean?
Are You fire? Are You fury?
Are You sacred? Are You beautiful?
What do I know? What do I know of Holy?
I guess I thought that I had figured You out
I knew all the stories and I learned to talk about
How You were mighty to save
Those were only empty words on a page
Then I caught a glimpse of who You might be
The slightest hint of You brought me down to my knees
(CHORUS)
What do I know of You
Who spoke me into motion?
Where have I even stood
But the shore along Your ocean?
Are You fire? Are You fury?
Are You sacred? Are You beautiful?
What do I know? What do I know of Holy?
(CHORUS 2)
What do I know of Holy?
What do I know of wounds that will heal my shame?
And a God who gave life "its" name?
What do I know of Holy?
Of the One who the angels praise?
All creation knows Your name
On earth and heaven above
What do I know of this love?
(CHORUS)
What do I know of You
Who spoke me into motion?
Where have I even stood
But the shore along Your ocean?
Are You fire? Are You fury?
Are You sacred? Are You beautiful?
What do I know? What do I know of Holy?
What do I know of Holy?
What do I know of Holy?
Friday, December 3, 2010
12-3-2010: 30 Muscle Ups
30 Muscle ups for time: 15:57.
I had a chance to finish at 14:55 but failed, then failed again at 15:25 before finishing. At 2:20 I did 10, at 8:10 I was at 20, 12:01 I was at 25. I failed I think 5 times around my 11th rep. Definitely could have gone a bit faster but I'm really pleased. First time finishing this as RX'd! I used a kind of modified false-grip. It wasn't a full false-grip, but I had the rings going through my palms rather than my fingers...still need to work on that transition.
"People often say that motivation doesn't last. Well, neither does bathing - that's why we recommend it daily."
- Zig Ziglar
I had a chance to finish at 14:55 but failed, then failed again at 15:25 before finishing. At 2:20 I did 10, at 8:10 I was at 20, 12:01 I was at 25. I failed I think 5 times around my 11th rep. Definitely could have gone a bit faster but I'm really pleased. First time finishing this as RX'd! I used a kind of modified false-grip. It wasn't a full false-grip, but I had the rings going through my palms rather than my fingers...still need to work on that transition.
"People often say that motivation doesn't last. Well, neither does bathing - that's why we recommend it daily."
- Zig Ziglar
11/14-11/29 Catch-up
I've fallen off the posting band-wagon. But I will redeem myself with one long post!
11/14
Hike 10 miles at casual pace at Point Reyes.
11/15
Box Squat to 21" 95x5x5, 115x5, 145x5, 165x3, 185x3
Hill Sprints w/ 1 minute rest: 10, 10.2, 9.6
5 min rest
2 Minutes Max Double Unders: 72 (no rest)
2 Minutes Max Burpees: 30
First time doing box squats...nice!!
11/18
6 RFT:
15 Box jumps
5 Deadlift 225#
10 Wallball 20#
3 OHS 95#
Rounds 1-4 rest 1 minute between
Rounds 5 & 6 rest 2 minutes
1:36, 1:36, 1:31, 1:31, 1:41, 1:38
11/21
Next to no motivation...worked on bar muscle-ups
11/22
Didn't have my journal and lost the paper I wrote the workout on...
Shoulder Press
Seated Dumbell Press 35# kb: 2x12
JM Press: did probably about 8 sets, working on technique.
GHD Raises: 2x15
11/25
Alex joined me in the park:
Box Jumps w/ 2 40# DB: 5, 8, 8
10 Minute AMRAP :
Hill Run (100+ yards one way)
2 Muscleups
8 GTOH 95#,
6 DB Swings w/ 2 40# DB Russian Style
3 Rounds + 1 MU
11/26 Climbing at Table Mountain near Jamestown
5.9 trad lead, 5.8 sport lead, 5.10b toprope, 5.8 toprope
11/28
Tactical Strength Challenge!
Deadlift: warmup: 135x5, 185x2, 225x2, 275x2, 315. Attempts: 345, 365, 375 (25# PR!)
deadhang pullups: 16
5 Minute Max Rep 53# KB One Arm Snatch-Swing: 91
11/29:
Shoulder PRess: 65x5, 80x5, 95x5, 105x5, 110x5, 115x3, f, f
w/ Alex 2 4Runner Pulls approx 30 yards
60 sec handstand hold (took about 9 attempts), rest 2 minutes 30 sec handstand hold
3 RFT: 10 Ring Pushups, 15 1 leg box jumps: 3:10
Rest 2 minutes:
1 Round:
1 minute max zercher squats 45# bar:
1 minute max pullups (kipping): 30
1 minute max thrusters 45# bar: 21
1 minute max knees to elbows: 23
11/14
Hike 10 miles at casual pace at Point Reyes.
11/15
Box Squat to 21" 95x5x5, 115x5, 145x5, 165x3, 185x3
Hill Sprints w/ 1 minute rest: 10, 10.2, 9.6
5 min rest
2 Minutes Max Double Unders: 72 (no rest)
2 Minutes Max Burpees: 30
First time doing box squats...nice!!
11/18
6 RFT:
15 Box jumps
5 Deadlift 225#
10 Wallball 20#
3 OHS 95#
Rounds 1-4 rest 1 minute between
Rounds 5 & 6 rest 2 minutes
1:36, 1:36, 1:31, 1:31, 1:41, 1:38
11/21
Next to no motivation...worked on bar muscle-ups
11/22
Didn't have my journal and lost the paper I wrote the workout on...
Shoulder Press
Seated Dumbell Press 35# kb: 2x12
JM Press: did probably about 8 sets, working on technique.
GHD Raises: 2x15
11/25
Alex joined me in the park:
Box Jumps w/ 2 40# DB: 5, 8, 8
10 Minute AMRAP :
Hill Run (100+ yards one way)
2 Muscleups
8 GTOH 95#,
6 DB Swings w/ 2 40# DB Russian Style
3 Rounds + 1 MU
11/26 Climbing at Table Mountain near Jamestown
5.9 trad lead, 5.8 sport lead, 5.10b toprope, 5.8 toprope
11/28
Tactical Strength Challenge!
Deadlift: warmup: 135x5, 185x2, 225x2, 275x2, 315. Attempts: 345, 365, 375 (25# PR!)
deadhang pullups: 16
5 Minute Max Rep 53# KB One Arm Snatch-Swing: 91
11/29:
Shoulder PRess: 65x5, 80x5, 95x5, 105x5, 110x5, 115x3, f, f
w/ Alex 2 4Runner Pulls approx 30 yards
60 sec handstand hold (took about 9 attempts), rest 2 minutes 30 sec handstand hold
3 RFT: 10 Ring Pushups, 15 1 leg box jumps: 3:10
Rest 2 minutes:
1 Round:
1 minute max zercher squats 45# bar:
1 minute max pullups (kipping): 30
1 minute max thrusters 45# bar: 21
1 minute max knees to elbows: 23
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