Death by Pull-ups
EMOTM
1-2-3-4 . . . pull-ups, etc.
Result: 9 Rx'ed. Got 9.75 of round 10.
3x5 Squat: 175#
3x5 Shoulder Press: 115#. Yields 129 one rep max. I have done 140x2. Not sure what was up.
Mobility WOD - Sitting hips.
Tuesday, July 31, 2012
Monday, July 30, 2012
Sunday, July 29, 2012
July 29 Workout
. . . otherwise known as I will kill the double under or it will kill me.
Decided to change to 100 DUs per day in as few sets as possible. Today it was 100 in 64 sets. Heh. Max was 7 in a set.
Did hip adductor MWOD. Good stuff.
Left knee and left forearm unhappy. Neither seems like a big deal.
Decided to change to 100 DUs per day in as few sets as possible. Today it was 100 in 64 sets. Heh. Max was 7 in a set.
Did hip adductor MWOD. Good stuff.
Left knee and left forearm unhappy. Neither seems like a big deal.
Saturday, July 28, 2012
July 28 Workout
Mobility
DUs (got 8 - tomorrow it's 9)
40 min elliptical @ 75%
Weighted Pull Ups (1x 30, 35, 40, 45, 50)
Core - Toes to bar, bridges, good mornings
Fun pics:
DUs (got 8 - tomorrow it's 9)
40 min elliptical @ 75%
Weighted Pull Ups (1x 30, 35, 40, 45, 50)
Core - Toes to bar, bridges, good mornings
Fun pics:
Friday, July 27, 2012
July 27 Workout
WOD: DumberDoodle
10min AMRAP
30 Double-Unders
10 DB reverse lunges (30/20)
10 DB HPC
10 DB push press
Score: 229 modified (3x SUs) Yet again on the DUs.
Snatch (hanging): 2x 45, 55, 60, 65, 70, 75
10min AMRAP
30 Double-Unders
10 DB reverse lunges (30/20)
10 DB HPC
10 DB push press
Score: 229 modified (3x SUs) Yet again on the DUs.
Snatch (hanging): 2x 45, 55, 60, 65, 70, 75
Wednesday, July 25, 2012
July 25 Workout
Warmup
Mobility WODx2 - Shoulder External Rotation and Posterior Chain
Skill work:
Mobility WODx2 - Shoulder External Rotation and Posterior Chain
Skill work:
- Double unders - got to 5 in a row (first July 13 goal reached!) Need to work on stringing them together with no singles. Next goal - 10 in a row.
- Kipping - more work on basic rhythm - need to work on grip strength, particularly left hand
July 25 Note
166 pounds this morning. Started at 172 about 10 days ago. Wonder where the baseline is on this new diet? Will be interesting to see.
Considering doing 3rd workout in a row. I want the core work. Probably will be smart and work on skills and mobility instead.
Short term goals:
Considering doing 3rd workout in a row. I want the core work. Probably will be smart and work on skills and mobility instead.
Short term goals:
- Functional double unders
- Kipping
- L hold extension
July 24 Workout
Sky High
15, 12, 9, 6, 3 reps of:
DB Thruster (35/25)
Dynamic Push Up (2-45#plates)
Chest to bar pull-ups
Blue band on last 4 sets of pullups
Time: 17:09
This workout killed me - I ran out of gas earlier than I had expected. Normally this would be one that would be in my wheelhouse. Maybe just the back to back workouts.
Training note: need more external rotation for the over head press. Too much lower spine arch.
Steinborn Squats - 95#
Reeves Deadlifts - 115#
15, 12, 9, 6, 3 reps of:
DB Thruster (35/25)
Dynamic Push Up (2-45#plates)
Chest to bar pull-ups
Blue band on last 4 sets of pullups
Time: 17:09
This workout killed me - I ran out of gas earlier than I had expected. Normally this would be one that would be in my wheelhouse. Maybe just the back to back workouts.
Training note: need more external rotation for the over head press. Too much lower spine arch.
Steinborn Squats - 95#
Reeves Deadlifts - 115#
Monday, July 23, 2012
July 23 Workout
Triple Crown
80 Double Unders
1000 m Row
800 m Run
40 Double Unders
500 m Row
400 m Run
20 Double Unders
250 m Row
200 m Run
Time: 21:20. 3x single unders. Must. Work. On. Jump. Rope.
Mobility WOD: Shoulder External Rotation.
1000 m Row
800 m Run
40 Double Unders
500 m Row
400 m Run
20 Double Unders
250 m Row
200 m Run
Time: 21:20. 3x single unders. Must. Work. On. Jump. Rope.
Mobility WOD: Shoulder External Rotation.
Saturday, July 21, 2012
July 21 Workout
Three by Bad
3 rounds
1min per station
1min rest btwn rounds
Row for calories
DB push press (30#)
Russian twist (20#)
Wall ball (20#)
HPC (75#)
Score (Rx) - 295
Plenty of opportunity for increasing my score. Want to work on efficient hip work for DB push press, in particular.
3 rounds
1min per station
1min rest btwn rounds
Row for calories
DB push press (30#)
Russian twist (20#)
Wall ball (20#)
HPC (75#)
Score (Rx) - 295
Plenty of opportunity for increasing my score. Want to work on efficient hip work for DB push press, in particular.
Thursday, July 19, 2012
July 19 Workout
GHD Situps
Squat
Shoulder maintenance
20 min elliptical
Mobility WOD - Excellent shoulder mobility
Squat
Shoulder maintenance
20 min elliptical
Mobility WOD - Excellent shoulder mobility
July 18 Workout
"Badwater" 5x 400m, 15 Box Jumps, 15 SDHP (75#)
Mobility WOD - PSOAS
High protein/low carb diet appears to work. Current weight is 168.
Mobility WOD - PSOAS
High protein/low carb diet appears to work. Current weight is 168.
Wednesday, July 18, 2012
July 17 Workout
Mobility WOD - Calves and Ankles.
L-hold work.
Squat form work.
GHD situps.
20 min elliptical.
L-hold work.
Squat form work.
GHD situps.
20 min elliptical.
Monday, July 16, 2012
July 16 Workout
Back Squat 135x5, 145x5 155x5
Push Press 115x4, 125x3, 145x2
Auger (AMRAP 10xburpee, 10xpullup - 3 sets Rx, 2 sets green band) Score - 107
Push Press 115x4, 125x3, 145x2
Auger (AMRAP 10xburpee, 10xpullup - 3 sets Rx, 2 sets green band) Score - 107
Sunday, July 15, 2012
July 15 workout
Right hamstring feeling better - still working it, though.
L hold 2x15, 1x20 - still about 15-20 degrees below horizontal.
More bar holds and box squats.
2x wall stands ~30s - hands about 10-12" from wall.
5x 1m sprints rowing - avg ~283M
4x 2m runs elliptical - avg ~15.5cal/min
L hold 2x15, 1x20 - still about 15-20 degrees below horizontal.
More bar holds and box squats.
2x wall stands ~30s - hands about 10-12" from wall.
5x 1m sprints rowing - avg ~283M
4x 2m runs elliptical - avg ~15.5cal/min
Friday, July 13, 2012
July 13 Benchmark Goals
* Perfect Squat Form
* 20 pull ups
* 20 dips
* 75 push ups
* 1 hands-only rope climb
* 30 sec L hold
* 1 min hold handstand with wall
* 5 consecutive double unders
* 20 pull ups
* 20 dips
* 75 push ups
* 1 hands-only rope climb
* 30 sec L hold
* 1 min hold handstand with wall
* 5 consecutive double unders
Introduction
This is a blog primarily for me to track my CrossFit training goals and progress. I may also add commentary and link to interesting CrossFit articles and resources over time.
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