Today Jake and I went to Crossfit Pleasanton to do the first crossfit open workout. That is one competitive place but the people we met were friendly.
Max Burpees in 7 minutes. Jump to 6" above reach.
Josh: 96
Jake: 82
On Wednesday I did 81 shortly after doing deadlfits...I'm really pleased with the improvements after being rested, staying mentally positive throughout the workout, and being in such a competitive environment. Jake and I are both looking forward to next week!
Saturday, February 25, 2012
2.19.12 & 2.22.12
2.22.12
A good and quick day in the gym.
Deadlift 360x3 (10# PR?)
7 min burpees: 81
2.19.22
I didn't have a prowler or heavy tire to follow Crossfit Football so I chose to walk my own path and work on a hated workout from last year: the Crossfit Games Open workout 4.
10 Min AMRAP:
60 Bar facing burpees
30 120# Overhead Squats
10 Muscleups
Sunday, February 19, 2012
2.18.12 Crossfit Open Workout 1 2010
10 minute AMRAP:
30 Double Unders
15 Snatch 75 #
5 Rounds + 29 DUs.
Technically this was a ground-to-overhead-anyhow instead of snatch for the open so I did all but 10 of them as clean and jerks. Improved from last year's performance of 4 rounds + 6 snatch.
30 Double Unders
15 Snatch 75 #
5 Rounds + 29 DUs.
Technically this was a ground-to-overhead-anyhow instead of snatch for the open so I did all but 10 of them as clean and jerks. Improved from last year's performance of 4 rounds + 6 snatch.
Thursday, February 16, 2012
February 2.1.12 - 2.16.12 Workouts
2.16.12
Limited time but I wanted to get some work in. I've never tried Annie before...double unders are not a problem, only tripped up twice but the situps were just a slow slog...L-hamstring felt fine.
Annie 50-40-30-20-10 reps of: double-unders situps (frog-style w/ feet facing and knees pointed out, used abmat)
7:44
2.15.12
The old left hammie has been bothering me the last few days after doing those 225# tabata squats so I decided to rest it. Hopefully it is healed up for heavy work by the time the Crossfit Open starts on the 22nd. So today I just did upper body...
Bench Press 5RM, 3x5@90% of 5RM 180x4 failed on 5th rep 3x5 160 Push Press 135, 145, 155, 165 fx1, 1, 175 PR Max Rep 25# Ring Dips: 9 (aaaalmost got the 10th)
2.12.12
Complete as many rounds as possible in 15 minutes:
3 Any Way Overhead - 75% of body weight
6 Push Ups (hand-release)
9 Air Squats
Matt w/ 95# overhead: 12 rounds plus 4 pushups
Jake w/ 125# overhead:12 rounds plus 4 pushups
Josh w/ 135# overhead: 12 rounds plus 1 overhead
2.11.12
Emo Tabata Diane
Alternating Tabata Deadlift & Handstand Push Ups
For 20 seconds do as many reps of deadlift as you can. Rest 10 seconds. Then do as many reps of handstand push ups as you can in 20 seconds. Rest 10 seconds. Head back to deadlifts for 20 seconds and so on until you have done 8 sets of DL and 8 sets of HSPU.
*Perform 16 total sets (8 DL & 8 HSPU)
*Use a weight between 225 - 315 lbs.
*The whole workout will take 8 minutes.
*Scaled the HSPU to a piked position to bumpers staked to 38".
Used 225 on the DL: 11, 9, 7, 7, 6, 5, 5, 6
HSPU: 10, 8, 7, 6, 5, 4, 5, 5
total 106
Jake did 205# on the DL: 8, 8, 6, 6, 4, 5, 6, 4
HSPU: 12, 8, 7, 8 ,7, 6, 6, 7
total 108
2.10.12
SWOD: 7 x 1 (DL+Hang Power Clean+Front Squat+Jerk) *work up to the heaviest set possible 135, 145, 155, 165, 175, 185, 190 (PR in regular jerk, 5# under rack jerk PR) DWOD:
Complete 6 rounds:
Max distance two handed plate pinch carries
*rest as needed between rounds.
45# bumper in each hand: 22 steps, 12 steps 35# bumper in each hand: 58 steps, 101, 98,78
On the 4th round when I got 101 steps I improved grip on the bumper engaging my thumb and focusing everything on the grip.
2.8.12
Haven't worked out since Saturday the 4th. Busy busy. Made up for it today with some solid work: 3RM Squat: 235 (10# PR) (w/ the 1 rep max calculator this puts me at a 274 squat...closing in on 300#!) then 3x5 @ 210 (90% of 235) Metcon from cf football: 100 pullups for time. Every 30 seconds do 3 burpees. Started with pullups 6:25. Finished 50 in 2:15 That metcon is definitely in my wheelhouse. My goal was to do 100 in the time Jake and Joe did 50 and I was only about a minute off! The key was cycling through the pullups as fast as possible at the beginning. Squats were good and for a change I did them all without the weight belt. It is high time though that I learn butterfly kipping pullups.
Message flagged
Saturday, February 4, 2012 5:27 PM
Handstand pushups to abmat cushion: On the minute for 20 minutes:
2, 2, 2, 2, 1, 1, 1, 1, 1, 1, 1, etc until 20 min.
2.4.12
12 minute AMRAP:
30 walking lunge w/ 45# plate overhead
15 ring dips
4 rounds plus 1 lunge
Jake did: 3 rounds plus 13 lunges
Dips were kipping, HSPU were strict.
2.2.12
Had limited time today. Thought of the Tactical Strength Challenge some of us did in November 2010. I looked and did a 385 DL, 16 pullups, and 91 snatches with the 1.5 KB.
Skipped the deadlifts. Did 17 deadhang pullups from full extension to neck touching the bar. Maybe had one more in me but I crapped out and didn't try for it. Rested 7 minutes and went for the snatches, getting 83. A bit discouraging to not beat the 91 from last time but still it was a good work. Too many pullups and KBs this week, need to switch it up and get back to crossfit football programming but today I was just glad to get something in.
2.1.12
DL 3 RM: 135x5x2, 185x5, 225x3, 285x2, 315x1, 355x3 PR
Shoulder Press 1, 1, 1, 1, 1: 105x1, 110x1, 115x1, 125xf, 120x1 (ties PR)
DWOD:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
1.5 Pood KB Swings
Chinups
6:13
I don't know my DL single rep max PR but guessed it is 390 based off of my 335x5 from 2 weeks ago. Very excited with pulling 355 3 times and I think I had more in me today. Felt strong! Shoulder Press continues to be on a plateau. Metcon was a good ol' fashioned grip burner. Didn't help that at round 5 and 3 I was wondering if I was another round ahead or not so I made sure and played it safe...funny how my brain plays tricks on me when working out...I never seem to question if I have more work left to do, always less...
Limited time but I wanted to get some work in. I've never tried Annie before...double unders are not a problem, only tripped up twice but the situps were just a slow slog...L-hamstring felt fine.
Annie 50-40-30-20-10 reps of: double-unders situps (frog-style w/ feet facing and knees pointed out, used abmat)
7:44
2.15.12
The old left hammie has been bothering me the last few days after doing those 225# tabata squats so I decided to rest it. Hopefully it is healed up for heavy work by the time the Crossfit Open starts on the 22nd. So today I just did upper body...
Bench Press 5RM, 3x5@90% of 5RM 180x4 failed on 5th rep 3x5 160 Push Press 135, 145, 155, 165 fx1, 1, 175 PR Max Rep 25# Ring Dips: 9 (aaaalmost got the 10th)
2.12.12
Complete as many rounds as possible in 15 minutes:
3 Any Way Overhead - 75% of body weight
6 Push Ups (hand-release)
9 Air Squats
Matt w/ 95# overhead: 12 rounds plus 4 pushups
Jake w/ 125# overhead:12 rounds plus 4 pushups
Josh w/ 135# overhead: 12 rounds plus 1 overhead
2.11.12
Emo Tabata Diane
Alternating Tabata Deadlift & Handstand Push Ups
For 20 seconds do as many reps of deadlift as you can. Rest 10 seconds. Then do as many reps of handstand push ups as you can in 20 seconds. Rest 10 seconds. Head back to deadlifts for 20 seconds and so on until you have done 8 sets of DL and 8 sets of HSPU.
*Perform 16 total sets (8 DL & 8 HSPU)
*Use a weight between 225 - 315 lbs.
*The whole workout will take 8 minutes.
*Scaled the HSPU to a piked position to bumpers staked to 38".
Used 225 on the DL: 11, 9, 7, 7, 6, 5, 5, 6
HSPU: 10, 8, 7, 6, 5, 4, 5, 5
total 106
Jake did 205# on the DL: 8, 8, 6, 6, 4, 5, 6, 4
HSPU: 12, 8, 7, 8 ,7, 6, 6, 7
total 108
2.10.12
SWOD: 7 x 1 (DL+Hang Power Clean+Front Squat+Jerk) *work up to the heaviest set possible 135, 145, 155, 165, 175, 185, 190 (PR in regular jerk, 5# under rack jerk PR) DWOD:
Complete 6 rounds:
Max distance two handed plate pinch carries
*rest as needed between rounds.
45# bumper in each hand: 22 steps, 12 steps 35# bumper in each hand: 58 steps, 101, 98,78
On the 4th round when I got 101 steps I improved grip on the bumper engaging my thumb and focusing everything on the grip.
2.8.12
Haven't worked out since Saturday the 4th. Busy busy. Made up for it today with some solid work: 3RM Squat: 235 (10# PR) (w/ the 1 rep max calculator this puts me at a 274 squat...closing in on 300#!) then 3x5 @ 210 (90% of 235) Metcon from cf football: 100 pullups for time. Every 30 seconds do 3 burpees. Started with pullups 6:25. Finished 50 in 2:15 That metcon is definitely in my wheelhouse. My goal was to do 100 in the time Jake and Joe did 50 and I was only about a minute off! The key was cycling through the pullups as fast as possible at the beginning. Squats were good and for a change I did them all without the weight belt. It is high time though that I learn butterfly kipping pullups.
Message flagged
Saturday, February 4, 2012 5:27 PM
Handstand pushups to abmat cushion: On the minute for 20 minutes:
2, 2, 2, 2, 1, 1, 1, 1, 1, 1, 1, etc until 20 min.
2.4.12
12 minute AMRAP:
30 walking lunge w/ 45# plate overhead
15 ring dips
4 rounds plus 1 lunge
Jake did: 3 rounds plus 13 lunges
Dips were kipping, HSPU were strict.
2.2.12
Had limited time today. Thought of the Tactical Strength Challenge some of us did in November 2010. I looked and did a 385 DL, 16 pullups, and 91 snatches with the 1.5 KB.
Skipped the deadlifts. Did 17 deadhang pullups from full extension to neck touching the bar. Maybe had one more in me but I crapped out and didn't try for it. Rested 7 minutes and went for the snatches, getting 83. A bit discouraging to not beat the 91 from last time but still it was a good work. Too many pullups and KBs this week, need to switch it up and get back to crossfit football programming but today I was just glad to get something in.
2.1.12
DL 3 RM: 135x5x2, 185x5, 225x3, 285x2, 315x1, 355x3 PR
Shoulder Press 1, 1, 1, 1, 1: 105x1, 110x1, 115x1, 125xf, 120x1 (ties PR)
DWOD:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
1.5 Pood KB Swings
Chinups
6:13
I don't know my DL single rep max PR but guessed it is 390 based off of my 335x5 from 2 weeks ago. Very excited with pulling 355 3 times and I think I had more in me today. Felt strong! Shoulder Press continues to be on a plateau. Metcon was a good ol' fashioned grip burner. Didn't help that at round 5 and 3 I was wondering if I was another round ahead or not so I made sure and played it safe...funny how my brain plays tricks on me when working out...I never seem to question if I have more work left to do, always less...
January 2012 workouts
1.29.12
Sometimes a man just feels the need to test himself. Alone. He wants to push himself and find out what he's made of. Today was one of those days. For the first time since I started crossfit I did Murph as Rx'd. I partitioned the pullups/pushups/squats 'Cindy' style: 5/10/15. I am pleased with my result. I did the first mile in 7:40, finished the 20 rounds of Cindy at 35:30 and finished off with a 8:15 mile. Once more into the frey.
1 mile run
100 pullups
200 pushups
300 squats
1 mile run
43:45
1.28.12
OHS doubles 95, 105, 115, 120, 125, 130, 135, 140, 145, 150 (5# PR)
Total of 347.
1.25.12
BP 5RM: 185 failed on 3rd rep, regrouped: 175 failed on 5th rep
3x5 @ 90% of 175: 155#.
In the spirit of getting a time up for my 2012 crossfit Games profile I talked Jake and Joe into us doing Grace. Good times.
Grace as RX'd 30 reps of 135# C&J: 4:53
This is a PR by over a minute.
Front Squat 3RM: 225 (10# PR)
Jake, Matt, and Alex were over so the 4 of us did a team workout. Teams of two, after each movement the second teammate did the same movement. Turned into a kind of mini-interval super light weight workout...great fun to do a team wod!!
1.21.12For time:
25 Box jump,
25 Kettlebell swings, 30 pounds
25 Walking Lunge
1 Run chateau hill
25 Push press, 45 pounds
25 deadlift 95 pounds
25 Thruster 25 pound bumper
25 Burpees
25 Double Unders
Jake and Alex: 15:03
Josh and Matt: 17:30
1.18.12
1.16.12
Squat 1, 1, 1, 1, 1: 215, 230, 240, 250, 260 (PR 5#)
Happy about the two PRs on my lifts! Chose this metcon from crossfitoneworld.com (a gym in Union City) to work on muscleups in a metcon. I was moving steady and didn't miss a rep...on the 3rd round I did two muscle ups in a row and was at 7:45...then failed about 10 or 11 muscleups and finished my final MU at 11:40!! I just couldn't transition my left hand to the dip. Doh!! Good reminder at how quickly I can loose it in a workout!
1.14.12
Easy 6 mile hike in the redwoods.
1.13.12
1.4.12
DL 5RM: 335 (10# PR)
5 RFT:
95# Power Snatch x 5
95# OHS x 5
20# Weighted Pullup x 5
8:44
Jake solidly whooped me with a 8:20!
1.2.12
Chateau hill Helen, as RX'd. 8:51. Fun to have the 1.5 Pood KB! My friends Matt and his wife Emily came back and did Helen as well. Fun to see others begin to drink the coolaid, and do turkish get-ups!
Sometimes a man just feels the need to test himself. Alone. He wants to push himself and find out what he's made of. Today was one of those days. For the first time since I started crossfit I did Murph as Rx'd. I partitioned the pullups/pushups/squats 'Cindy' style: 5/10/15. I am pleased with my result. I did the first mile in 7:40, finished the 20 rounds of Cindy at 35:30 and finished off with a 8:15 mile. Once more into the frey.
1 mile run
100 pullups
200 pushups
300 squats
1 mile run
43:45
1.28.12
OHS doubles 95, 105, 115, 120, 125, 130, 135, 140, 145, 150 (5# PR)
Football Gone Bad
3 one minute rounds for time:
1. DB Thrusters 45 lbs (Subbed 40# DB) 22, 10, 9
2. Box Jumps 20" box 36, 31, 31
3. Push Ups 20, 13, 10
4. Double Unders 29, 38, 49
5. Calorie Row (Subbed 65# SDLHP) 20, 13, 16
2. Box Jumps 20" box 36, 31, 31
3. Push Ups 20, 13, 10
4. Double Unders 29, 38, 49
5. Calorie Row (Subbed 65# SDLHP) 20, 13, 16
1.25.12
BP 5RM: 185 failed on 3rd rep, regrouped: 175 failed on 5th rep
3x5 @ 90% of 175: 155#.
In the spirit of getting a time up for my 2012 crossfit Games profile I talked Jake and Joe into us doing Grace. Good times.
Grace as RX'd 30 reps of 135# C&J: 4:53
This is a PR by over a minute.
Front Squat 3RM: 225 (10# PR)
Jake, Matt, and Alex were over so the 4 of us did a team workout. Teams of two, after each movement the second teammate did the same movement. Turned into a kind of mini-interval super light weight workout...great fun to do a team wod!!
1.21.12For time:
25 Box jump,
25 Kettlebell swings, 30 pounds
25 Walking Lunge
1 Run chateau hill
25 Push press, 45 pounds
25 deadlift 95 pounds
25 Thruster 25 pound bumper
25 Burpees
25 Double Unders
Jake and Alex: 15:03
Josh and Matt: 17:30
1.18.12
Snatch doubles: 115, 120, 125, 130, 135, 140, 145 f on 2nd, 145 f on 2nd.
Every 30 seconds for 6 minutes sprint 60 yards
Every 30 seconds for 6 minutes sprint 60 yards
100 toes 2 bar 10:33
Great to workout with all the Kalsbeek men in one garage even if I was in a hurry and had to leave early! The toes 2 bar were tough but I was ridiculously sore the next 3 days. Way too sore. Need to work on that movement, eat more protein, and do some active recovery.1.16.12
Squat 1, 1, 1, 1, 1: 215, 230, 240, 250, 260 (PR 5#)
Shoulder Press: 5 rep max: 110 (PR 5#), 3x5 @ 90% 5RM: 100 3x5
3 RFT:
12 Wallball 20# ~10 ft
6 Power Clean 155
3 Muscle Ups
11:40
1.14.12
Power Cleans 3, 3, 3, 3, 3
150, 160, 170, 180, 190
5 RFT:
7 Deadlift 225#
5 Lateral Burpees
Full Gasser
9:26
1.13.12
Barbell Box Step-ups 8, 8, 8, 8
115, 135, 155, 165
Max Reps 155# Floor Press: 11, 9, 8, 7
3 min rest
Max Pullups: 37, 30, 14, 10
1.4.12
DL 5RM: 335 (10# PR)
5 RFT:
95# Power Snatch x 5
95# OHS x 5
20# Weighted Pullup x 5
8:44
Jake solidly whooped me with a 8:20!
1.2.12
Chateau hill Helen, as RX'd. 8:51. Fun to have the 1.5 Pood KB! My friends Matt and his wife Emily came back and did Helen as well. Fun to see others begin to drink the coolaid, and do turkish get-ups!
Monday, October 17, 2011
10/17/11: Shoulder Press, Weighted Chinups, Squat
Still watching the hamstring but it's getting better
Shoulder Press: 85x5, 95x5, 105 2x5
30# Weighted Chin Ups: 9, 9, 8
Squat 3x10 105# (rehab hamstring)
Sunday, October 16, 2011
10/12-10/16
Have fallen behind in posting...I'm still working around my bad hamstring but it is steadily getting better.
10/12
2 handstand pushups (to 25# bumper & abmat) on the minute, attempting 20 minutes.
@ 12 minutes went to singles, failed at 14 minutes.
Rest 5 minutes
3 RFT
7 Pushpress 40# DB
20 situps
2:47
10/13
BP 2x5 @ 145# (75%), 3 @ 160# (85%), 2x3 @ 170# (90%)
8 Rounds w/ 45 seconds rest
3 x 65# R-leg squat
3 R-leg Box Jumps 25"
6 Ring Dips
10/15
2x3 Wall facing Handstand Pushup (to abmat)
Push Press 135x5, 155x3, 1, f, 145x5
21-15-9
R-Arm 40# DB Snatch
L-Arm 40# DB Snatch
Toes to Bar
10/16
30 Muscle ups for time
14:22
First time doing MUs in awhile. This beats my previous best from 12/3/10 of 15:57. Focusing on a solid false grip, pulling high, rings close to my body, and pacing myself every 20ish seconds. Only failed 3 or 4 times.
Subscribe to:
Posts (Atom)
