Tuesday, August 31, 2010
Monday, August 30, 2010
Monday, August 30, 2010
WOD
5-5-5-5-5 reps shoulder press
My loads: 60, 70, 80, 85, 90 (4,F)
Skills
Double unders- new PR: 70
Pistols- 10 consecutive each leg
5-5-5-5-5 reps shoulder press
My loads: 60, 70, 80, 85, 90 (4,F)
Skills
Double unders- new PR: 70
Pistols- 10 consecutive each leg
Sunday, August 29, 2010
Sunday, August 29, 2010
WOD
"Spartan Run"
For time:
Sprint 200 meters
50 push-ups
15 squats
Sprint 200 meters
45 push-ups
20 squats
Sprint 200 meters
40 push-ups
25 squats
Sprint 200 meters
35 push-ups
30 squats
Sprint 200 meters
30 push-ups
35 squats
Sprint 200 meters
25 push-ups
40 squats
Sprint 200 meters
20 push-ups
45 squats
Sprint 200 meters
15 push-ups
50 squats
Source
My time: 22:47
This was pretty rough. I should pick a standard for push-ups and stick with it, I think chest to ground is probably best.
Skills
Double-unders, new PR: 64 (failed)
"Spartan Run"
For time:
Sprint 200 meters
50 push-ups
15 squats
Sprint 200 meters
45 push-ups
20 squats
Sprint 200 meters
40 push-ups
25 squats
Sprint 200 meters
35 push-ups
30 squats
Sprint 200 meters
30 push-ups
35 squats
Sprint 200 meters
25 push-ups
40 squats
Sprint 200 meters
20 push-ups
45 squats
Sprint 200 meters
15 push-ups
50 squats
Source
My time: 22:47
This was pretty rough. I should pick a standard for push-ups and stick with it, I think chest to ground is probably best.
Skills
Double-unders, new PR: 64 (failed)
Saturday, August 28, 2010
Saturday, August 28, 2010
WOD
For time:
400m walking lunge
Source
My time: 9:45
I got rocked. Felt slow but apparently I beat current "Fittest Man Alive" Graham Holmberg (10:24). How the hell did that happen? I guess he is bigger than me. Current "Fittest Woman Ailve" Kristan Clever whooped my ass though (8:35).
Also, you're supposed to count your number of steps but I didn't know that at the time, oops.
Skills
Double unders- new jump rope is AMAZING I can't really believe it. New PR: 60, I stopped, not failed.
For time:
400m walking lunge
Source
My time: 9:45
I got rocked. Felt slow but apparently I beat current "Fittest Man Alive" Graham Holmberg (10:24). How the hell did that happen? I guess he is bigger than me. Current "Fittest Woman Ailve" Kristan Clever whooped my ass though (8:35).
Also, you're supposed to count your number of steps but I didn't know that at the time, oops.
Skills
Double unders- new jump rope is AMAZING I can't really believe it. New PR: 60, I stopped, not failed.
Friday, August 27, 2010
Thursday, August 26, 2010
Thursday, August 26, 2010
"Coe" scaled
Ten rounds for time of:
65* pound Thruster, 10 reps
10 Ring push-ups
*Rx'ed is 95 lbs this is the scaled version
Source
My time: 18:32
Frankly, I have no idea what was so difficult about this. Thrusters are hard.
I'm going to try to remember to put the excerpt about the hero for the hero WODs (like this one). I just try to take a brief moment to reflect after I read them, maybe that's just me.
Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.
Ten rounds for time of:
65* pound Thruster, 10 reps
10 Ring push-ups
*Rx'ed is 95 lbs this is the scaled version
Source
My time: 18:32
Frankly, I have no idea what was so difficult about this. Thrusters are hard.
I'm going to try to remember to put the excerpt about the hero for the hero WODs (like this one). I just try to take a brief moment to reflect after I read them, maybe that's just me.
Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.
Wednesday, August 25, 2010
Wednesday, August 25, 2010
WOD
"Tabata Grand Canyon" without a jumprope- I'm going to call it "Tabata Triple"
Tabata squats
Tabata pushups
Tabata situps (unanchored)
My scores:
squats- 20 (20s every round)
pushups- 12 (24, 22, downhill from there- last 2 rounds were 12)
situps- 12 (12s every round)
Also, I got my new jumprope today. I'm excited.
Skills
Handstands
Slacklining
"Tabata Grand Canyon" without a jumprope- I'm going to call it "Tabata Triple"
Tabata squats
Tabata pushups
Tabata situps (unanchored)
My scores:
squats- 20 (20s every round)
pushups- 12 (24, 22, downhill from there- last 2 rounds were 12)
situps- 12 (12s every round)
Also, I got my new jumprope today. I'm excited.
Skills
Handstands
Slacklining
Tuesday, August 24, 2010
Tuesday, August 24, 2010
Monday, August 23, 2010
Unable to ride home due to technical difficulties. Couple mile walk to and from a restaurant. Obstacle courses on the playgrounds in the park, for time.
Sunday, August 22, 2010
Biked about 50 miles with packs and stuff. Didn't make it to Watkin's Glen due to technical difficulties. Went to Keuka Lake State Park and camped for the night.
Saturday, August 21, 2010
Saturday, August 21, 2010
Rest day, I was really destroyed by that workout and wanted to be 100% for our bike trip.
Friday, August 20, 2010
Friday, August 20, 2010
Active rest day, a couple 20min bike rides. Sore as hell from the lunges/squats/superman workout.
Slacklining, handstands, elbow levers.
Slacklining, handstands, elbow levers.
Thursday, August 19, 2010
Wednesday, August 18, 2010
Wednesday, August 18, 2010
WOD
3 rounds for time of:
100 ft walking lunge
50 squats
25 supermans
Source: crossfit.com wod from some time in April of this year
My time: 6:39
Skills
Handstands
Slacklining
3 rounds for time of:
100 ft walking lunge
50 squats
25 supermans
Source: crossfit.com wod from some time in April of this year
My time: 6:39
Skills
Handstands
Slacklining
Tuesday, August 17, 2010
Death by Burpees
Death by burpees
Continuously running clock, do one burpee the first min, two the second, so on and so forth.
18 + 15 in the 19th min
Continuously running clock, do one burpee the first min, two the second, so on and so forth.
18 + 15 in the 19th min
Monday, August 17, 2010
I wanted to do a met-con today, but oh well.
Played tennis for ~2 hours. Worked with my brother on his bathroom for ~5 hours.
Handstands
Played tennis for ~2 hours. Worked with my brother on his bathroom for ~5 hours.
Handstands
Sunday, August 15, 2010
Saturday, August 14, 2010
Saturday, August 14, 2010
WOD
Handstand pushup strength workout (I'm not sure it works this way but w/e)
10 attempts for max reps (haha, good one)
F- 1 (pushed away from wall)- 2 (pushed away on 2nd) - 1 - 1 - 1 - 1 - F - F - F
Was able to correct my technique somewhat today so I wouldn't push away from the wall. I'm bad at these, wow.
Skills
Handstands- making some progress
Handstand pushup strength workout (I'm not sure it works this way but w/e)
10 attempts for max reps (haha, good one)
F- 1 (pushed away from wall)- 2 (pushed away on 2nd) - 1 - 1 - 1 - 1 - F - F - F
Was able to correct my technique somewhat today so I wouldn't push away from the wall. I'm bad at these, wow.
Skills
Handstands- making some progress
Friday, August 13, 2010
Friday, August 13, 2010
~3.5 hour hike at Sleeping Giant State Park
Deck of Cards
Take a deck of cards, shuffle. Face cards are 10, Aces are 11, numbered cards as valued. Flip each card and perform the movement and the number of reps specified. Cycle whole deck. For time.
Hearts - pushups
Diamonds - pullups
Spades - situps
Clubs - squats
Jokers - 11 knees to elbows
Source
My time: 14:47
Deck of Cards
Take a deck of cards, shuffle. Face cards are 10, Aces are 11, numbered cards as valued. Flip each card and perform the movement and the number of reps specified. Cycle whole deck. For time.
Hearts - pushups
Diamonds - pullups
Spades - situps
Clubs - squats
Jokers - 11 knees to elbows
Source
My time: 14:47
Thursday, August 12, 2010
Thursday, August 12, 2010
Wednesday, August 11, 2010
Wednesday, August 11, 2010
Rest day.
2.5ish hour hike at Sleeping Giant State Park
Worked on handstands and handstand pushups for about 15 mins
2.5ish hour hike at Sleeping Giant State Park
Worked on handstands and handstand pushups for about 15 mins
Tuesday, August 10, 2010
Tuesday, August 10, 2010
20-16-12-8-4 reps of:
Onearm pushups
Pistols
(not each side- total, break up L/R however you need)
Source
My time: 6:30
Onearm pushups
Pistols
(not each side- total, break up L/R however you need)
Source
My time: 6:30
Monday, August 9, 2010
Sunday, August 8, 2010
Saturday, August 7, 2010
Saturday, August 7, 2010
Rest day.
"You must be interested in finding the best way, not in having your own way."
-John Wooden
"You must be interested in finding the best way, not in having your own way."
-John Wooden
Friday, August 6, 2010
Friday, August 6, 2010
WOD
5-5-5-5-5 reps back squat
My loads: 125-145-165-175-180
Skills
Double unders (didn't go so well, my timing wasn't great but I got 20 something)
Turkish get-ups
Barbell cleans
Barbell squat snatches
I worked out at the gym where my step-mom gets personal training. After one of the other trainers finished with his client he gave me some coaching on my TGUs and oly lifts. I think he knows what he's doing since he's a big Russian dude, so I'll give what he said a try. If I find out he knows how to oly lift I might try to get an hour lesson with him while I'm here (he seemed more interested in the KB stuff and they don't have bumpers there, but we'll see).
5-5-5-5-5 reps back squat
My loads: 125-145-165-175-180
Skills
Double unders (didn't go so well, my timing wasn't great but I got 20 something)
Turkish get-ups
Barbell cleans
Barbell squat snatches
I worked out at the gym where my step-mom gets personal training. After one of the other trainers finished with his client he gave me some coaching on my TGUs and oly lifts. I think he knows what he's doing since he's a big Russian dude, so I'll give what he said a try. If I find out he knows how to oly lift I might try to get an hour lesson with him while I'm here (he seemed more interested in the KB stuff and they don't have bumpers there, but we'll see).
Thursday, August 5, 2010
Wednesday, August 4, 2010
Push-ups/Sit-ups/Squats
WOD
3 rounds for time of:
50 push-ups
50 sit-ups (unanchored)
50 squats
Source
My time: 11:20
I did this on June 21st in 11:19. I might have done 10 extra sit-ups on the second set, but I can't be sure.
What's weird is that I essentially the same skills the last time I did this, I didn't look at the post until after I had finished.
Skills
3 handstand push-ups, I think I'm getting better at them
1 set max rep pull-ups, new PR: 25
3 rounds for time of:
50 push-ups
50 sit-ups (unanchored)
50 squats
Source
My time: 11:20
I did this on June 21st in 11:19. I might have done 10 extra sit-ups on the second set, but I can't be sure.
What's weird is that I essentially the same skills the last time I did this, I didn't look at the post until after I had finished.
Skills
3 handstand push-ups, I think I'm getting better at them
1 set max rep pull-ups, new PR: 25
Tuesday, August 3, 2010
Tuesday, August 3, 2010
Rest day.
Going to my dad's for a couple weeks. I'll still be working since I'm borrowing my brother's pull-up bar. Give me a pull-up bar and a stopwatch and I'm a happy camper. (I think I might have a jump rope too!)
Going to my dad's for a couple weeks. I'll still be working since I'm borrowing my brother's pull-up bar. Give me a pull-up bar and a stopwatch and I'm a happy camper. (I think I might have a jump rope too!)
Monday, August 2, 2010
Monday, August 2, 2010
3 rounds for time of:
10 overhead squats 65lbs (bar starts on ground)
50 double unders
Made it up, based on some regional workout or something.
My time: 8:05
Felt like crap. Shoulders were sore or something, I don't know. I started the actual WOD with tuck jumps because my jump rope broke during warm up. I was not happy and I stopped mid-workout for the first time.
I did this workout with a different rope and my timing was terrible. I got really frustrated with my double unders and I really let it affect me.
This was also my first WOD with overhead squats, I cleaned or snatched the weight up- need to work on my snatch balance. I think they're challenging in interesting ways (core, shoulders, balance, etc).
10 overhead squats 65lbs (bar starts on ground)
50 double unders
Made it up, based on some regional workout or something.
My time: 8:05
Felt like crap. Shoulders were sore or something, I don't know. I started the actual WOD with tuck jumps because my jump rope broke during warm up. I was not happy and I stopped mid-workout for the first time.
I did this workout with a different rope and my timing was terrible. I got really frustrated with my double unders and I really let it affect me.
This was also my first WOD with overhead squats, I cleaned or snatched the weight up- need to work on my snatch balance. I think they're challenging in interesting ways (core, shoulders, balance, etc).
Sunday, August 1, 2010
Sunday, August 1, 2010
Five rounds for time of:
95 pound Squat clean thruster, 5 reps
10 Pull-ups (if you can do chest to bar pull ups do as many as you can per round)
Source
My time: 9:50
I did all chest to bar pull-ups. I think I missed one rep. I missed a clean for the first time and dumped it without breaking anything. This was rough on my hands.
I felt pretty good about my cleans, I met the bar pretty well and didn't let it land on me. Practicing the snatches last week and reading a lot has really helped. I think I'm pretty weak overhead but I'm working on it.
95 pound Squat clean thruster, 5 reps
10 Pull-ups (if you can do chest to bar pull ups do as many as you can per round)
Source
My time: 9:50
I did all chest to bar pull-ups. I think I missed one rep. I missed a clean for the first time and dumped it without breaking anything. This was rough on my hands.
I felt pretty good about my cleans, I met the bar pretty well and didn't let it land on me. Practicing the snatches last week and reading a lot has really helped. I think I'm pretty weak overhead but I'm working on it.
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