Saturday:
1 hr 30 mins trail run at Haw Ridge 9 miles
Rain, MUD, COLD
Sunday:
1 hr 10 mins trail run at Haw Ridge with Patrick 6 miles
MUDDY
Monday:
CF:
3 rounds 1 min at each station(1 min rest after each round)
KB swings
Pullups
Burpees
Knees to Elbows
Double Unders
234 total reps
Tuesday:
6am trail run at Concord with Steve.
This run was a blast!! Headlamps...rain...mud...GOOD TIMES!!!
We ran for around 40 mins.
pm) Crossfit
15-12-9-6 reps
110# Thrusters
400 m run
Time 10:04
Thrusters were tough. That is alot of weight for me to do thrusters with. My legs were not too tired from the morning run.
This weekend is going to be off da hook!!! Going out on a backpacking trip with the in-law men.
Going to be a feakin blast!!!
Wednesday, January 28, 2009
Saturday, January 24, 2009
Jan 22-thursday
Got the new Power tap on the road bike. Tried it out with a very short ride to try and understand this gadget.
400-500 watts
1 min on-1 min off
50 sec on- 50 sec off
40 sec.....
30 sec....
20 sec...
10 sec...
repeat 3 x's
This lil workout stung pretty good.
pm) Crossfit
weighted pull ups
1 rep x 5 sets
55ish lbs with weight and chain
Tabata 3/4
squats
push ups
sit ups
Tabatas are with out a doubt one of the most painful intervals sets you could ever do.
Friday Jan 23-
power clean and jerk
135#'s used this WOD as technique training instead of trying to go for heavy reps.
Got the new Power tap on the road bike. Tried it out with a very short ride to try and understand this gadget.
400-500 watts
1 min on-1 min off
50 sec on- 50 sec off
40 sec.....
30 sec....
20 sec...
10 sec...
repeat 3 x's
This lil workout stung pretty good.
pm) Crossfit
weighted pull ups
1 rep x 5 sets
55ish lbs with weight and chain
Tabata 3/4
squats
push ups
sit ups
Tabatas are with out a doubt one of the most painful intervals sets you could ever do.
Friday Jan 23-
power clean and jerk
135#'s used this WOD as technique training instead of trying to go for heavy reps.
Thursday, January 22, 2009
1-21-09
Filthy Fifties"
For Time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders/tuck jumps
Holy ouch my freakin legs!!!!!!!!! This was just plain PAIN!!!!
Finished in 26:37...I was pretty happy with my time considering I was within 3 mins of a Navy Seal/MMA guy and another former pro football/MMA guy. This average joe weekend warrior will take my time and be damn glad its over!!! My legs did not want to work today at all, I missed the 1st box jump...yes the first box jump. But I recovered and just plowed thru this WOD.
Going out this afternoon and trying out my new Power Tap on my trusty steed. Looking forward to training with this new torture device.
For clarification on some of my abbrevations for some of the CF WOD ( crossfit workout of the day) I am going to try and post some pics or vidoes of some exercises so peeps can see what they are. A burpee is probably one of the worst exercises I have ever stumbled upon. It fairly easy to understand but difficult to do.
1) start standing uprite
2)drop to your hands with legs bent
3)move feet back to a pushup postion
4) do a pushup-chest touches ground-arms locked out at top
5)pull feet underneath you as if you were in a duck crawl position
6)now jump up-explode upwards while clapping your hands over you head
7)and start all over....
try 20 of these and enjoy the kick on the "junk" that the burpee serves up!!!!
For Time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders/tuck jumps
Holy ouch my freakin legs!!!!!!!!! This was just plain PAIN!!!!
Finished in 26:37...I was pretty happy with my time considering I was within 3 mins of a Navy Seal/MMA guy and another former pro football/MMA guy. This average joe weekend warrior will take my time and be damn glad its over!!! My legs did not want to work today at all, I missed the 1st box jump...yes the first box jump. But I recovered and just plowed thru this WOD.
Going out this afternoon and trying out my new Power Tap on my trusty steed. Looking forward to training with this new torture device.
For clarification on some of my abbrevations for some of the CF WOD ( crossfit workout of the day) I am going to try and post some pics or vidoes of some exercises so peeps can see what they are. A burpee is probably one of the worst exercises I have ever stumbled upon. It fairly easy to understand but difficult to do.
1) start standing uprite
2)drop to your hands with legs bent
3)move feet back to a pushup postion
4) do a pushup-chest touches ground-arms locked out at top
5)pull feet underneath you as if you were in a duck crawl position
6)now jump up-explode upwards while clapping your hands over you head
7)and start all over....
try 20 of these and enjoy the kick on the "junk" that the burpee serves up!!!!
Wednesday, January 21, 2009
1-20-09
Tabata Treadmill: 20 work/10 sec rec x 8 rounds
12% incline-1st 4reps at 10 mph/5:50 mile-2nd 4 reps 9mph/6:15
Horrbile!! Tabatas are anything but easy..the last few rounds really start to hurt!! I would much rather go run 10 miles than do these damn intervals!!!
then headed to CF for this WOD
rings/skills
Bench Press 3x5-control descent then explode
155/175/185
21-15-9 reps
Over Head Squat/Burpees
used 75#'s for OHS
time:6:23
This WOD was terrilble!! The OHS hurt, but my shoulder was feeling a lil weak today so the OHS really exposed my weakness. But, Ithink the Burpees hurt more than anything!! The pushup killed my shoulder and the jump...well lets just say I was cussing the Tabata intervals during this time.
12% incline-1st 4reps at 10 mph/5:50 mile-2nd 4 reps 9mph/6:15
Horrbile!! Tabatas are anything but easy..the last few rounds really start to hurt!! I would much rather go run 10 miles than do these damn intervals!!!
then headed to CF for this WOD
rings/skills
Bench Press 3x5-control descent then explode
155/175/185
21-15-9 reps
Over Head Squat/Burpees
used 75#'s for OHS
time:6:23
This WOD was terrilble!! The OHS hurt, but my shoulder was feeling a lil weak today so the OHS really exposed my weakness. But, Ithink the Burpees hurt more than anything!! The pushup killed my shoulder and the jump...well lets just say I was cussing the Tabata intervals during this time.
Sunday, January 18, 2009
1-18-09
Sunday:
swim
150 yards drills
300-200-100
cooldown
road bike
43 miles 2:20 with Mark, Tim
Rode cross bike on road, weather was chilly but not bad at all. Rode from Bi-Lo, out past forks of the river, straw plains towards Kodak.
swim
150 yards drills
300-200-100
cooldown
road bike
43 miles 2:20 with Mark, Tim
Rode cross bike on road, weather was chilly but not bad at all. Rode from Bi-Lo, out past forks of the river, straw plains towards Kodak.
Wend 1-14:
Kettle Fran
21-15-9
35#KB thrusters, ring pull ups
time 4:39
Thurs 1-15:
Angie
100 pull ups
100 push ups
100 ab mats
100 squats
time 19:50
Shoulder really bothered me on this WOD, did first 25 pull ups unbroken. Got to 52 before having to use the band. Push ups about killed me, I really struggled with the push ups.
Fri 1-16:
Burgener Warmup+3 overhead Squats x 3Every minute on the minute for 20 minutes:U pick the weight
Snatch Bear:
5 Snatch Grip DeadLift
5 Power Snatches
5 Overhead Squats
had to use 45#'s for WOD, shoulder was not feeling strong at all. The snatch movement did not bother me but the OHS really put xcess stress on my shoulder.
Sat 1-17:
10 mile run with Mills at Blvd. Run was very chill, felt strong for the whole run.
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