OPT Training Day
Training:
3 sets:
12 SDLHP - 125#/80#
Row 90 sec @ 90% effort
rest 2 min
+
3 sets:
12 db thrusters - 35/20#/h
AMRAP Double Unders in 60 sec
rest 2 min
+
3 rounds as fast as you can:
20 box jumps unbroken - 20/14"
25 sit ups
Results:
1. My right elbow felt excellent on the SDHP and no soreness afterwards was noted. This is great because of my squeaky tendon. I don't have a rowing machine so I subbed running on the treadmill at 10mph @ an incline of 2 for 2 minutes.
2. Thrusters were surprisingly easy, for some reason I thought that they were going to be painful but they just sailed by. I just managed to balst right through them though the double unders afterward were a royal pain. I just couldn't seem to get the rythm going and ended up completing in the 50's each round.
3. Box jumps are getting better since coordination is improving, I've never done many of them so perhaps it's something I should spend more time focusing on. The situps could also have been faster since it was a "for time" event this is what is going to put you behind the next guy over.
Christmas Break
Well Christmas was delightful and very relaxing. It was filled with too much good food, great people and lots of fun. At a couple of points I managed to get away for a 10k run, do a bunch of ring work and play around with my fancy new kettlebell. It was a good break and it's even better to be back.
Now is the time to focus in on the conditioning portion of OPT's training cycle and along with the training my diet must change dramatically. I wouldn't say that it's terrible, it just needs to be cleaned up and turned into a performance diet for the next 3/4 of a month. Then it's the big DAWG challenge, I'm interested in how this turns out though I don't think i'll be making my goal of top 3, but i'll try!
I start school in Nelson B.C. on monday Jan 4th and will have alot of time to focus on training since my beautiful wife will be staying in Creston. During the week I'll pretty much be doing schooling for electrical (my last 2 years!) then spending my time in the evenings on homework and the rec centre. I only hope that I can maintain focus on those two things for the duration of my stay in Nelson.
Now is the time to focus in on the conditioning portion of OPT's training cycle and along with the training my diet must change dramatically. I wouldn't say that it's terrible, it just needs to be cleaned up and turned into a performance diet for the next 3/4 of a month. Then it's the big DAWG challenge, I'm interested in how this turns out though I don't think i'll be making my goal of top 3, but i'll try!
I start school in Nelson B.C. on monday Jan 4th and will have alot of time to focus on training since my beautiful wife will be staying in Creston. During the week I'll pretty much be doing schooling for electrical (my last 2 years!) then spending my time in the evenings on homework and the rec centre. I only hope that I can maintain focus on those two things for the duration of my stay in Nelson.
OPT Training Day 22
I woke up this morning to pouring rain and thought, "shouldn't it be snowing?" Apparently not and all this rain is turning my lawn into a bog. So todays OPT WOD is going to be a muddy & wet one since 2 of the exercises I need to complete are outside.
Getting warmed up I took Indiana out for a nice run to the local health food store to pick up some yeast for Leslie. Though while I was there I had a great idea to pick up some ginseng and make some homemade energy chips out of dried apples and our new food dehydrator. I think I'll cut the apples, sprinkle the ginseng with cinnamon and nutmeg and see how they turn out. Perhaps I'll also try and Indian version with tumeric, ginseng & cumin.....that could be interesting.
OPT WOD:
part 1:
For reps:
1 min AMRAP Box Jumps - 24"/20"
1 min AMRAP wall balls - 20#/14# to 10 ft
1 min AMRAP Toes to Bar
1 min AMRAP Push Press - 75#/55#
1 min AMRAP Burpees
rest as needed
part 2:
For time:
Row 5K
Results:
Part 1:
Bj - 41
WB - 30
TTB - 25
PP - 25
Burp's - 17
Total: 138
Notes: 20 second rest between Bj's & WB otherwise a running clock was used. PP was at 85# due to no 5# olympic sized plates.
15 min run to globo gym
~20 minutes of stretching
5km Row - 18:13 New PR
268W/180# = 1.489
Getting warmed up I took Indiana out for a nice run to the local health food store to pick up some yeast for Leslie. Though while I was there I had a great idea to pick up some ginseng and make some homemade energy chips out of dried apples and our new food dehydrator. I think I'll cut the apples, sprinkle the ginseng with cinnamon and nutmeg and see how they turn out. Perhaps I'll also try and Indian version with tumeric, ginseng & cumin.....that could be interesting.
OPT WOD:
part 1:
For reps:
1 min AMRAP Box Jumps - 24"/20"
1 min AMRAP wall balls - 20#/14# to 10 ft
1 min AMRAP Toes to Bar
1 min AMRAP Push Press - 75#/55#
1 min AMRAP Burpees
rest as needed
part 2:
For time:
Row 5K
Results:
Part 1:
Bj - 41
WB - 30
TTB - 25
PP - 25
Burp's - 17
Total: 138
Notes: 20 second rest between Bj's & WB otherwise a running clock was used. PP was at 85# due to no 5# olympic sized plates.
15 min run to globo gym
~20 minutes of stretching
5km Row - 18:13 New PR
268W/180# = 1.489
OPT Training Day 21
I'm feeling like I'm back at 100% without any pains or soreness throughout my body. My hamstring has stopped feeling strained and I have full ROM in my right elbow. Mentally this is pretty significant for me as I was feeling fairly depressed about my state of health, especially since I'm never injured. I used to laugh and scoff at a guy I knew who was always injured due to his program or lack thereof. His general condition was usually due to never stretching, irregular conditioning and his bravado that made him the ultimate athlete. Sometimes we all need to eat our own humble pie.
OPT WOD:
7 rounds for time:
7 unbroken hang squat clean
7 unbroken HSPU
Results:
11:25 as rx'd(unbroken)
HSC - No problems with grip and all reps felt relatively easy, went straight from HSPU to HSC with no rest.
HSPU - All were unbroken, especially since changing up the weights took a bit of time and gave me a good rest. I have no 5lb olympic sized plates so I have to wire on a set of 5lb dumbell weights, pain in the ass and the center of balance is all screwed up!
Afterwards I worked up to my 1RM of the HSC.
HSC @ 225# x 1 rep x 5 sets
Really focused on pulling myself under the bar and landing in a good stance.
Hoping to get to see Kelly Frankson in Vancouver over the holidays for some Snatch technique. It's tough when you don't have the amenities of a large city or the expertise of many individuals to get better at these lifts. Gotta make road trips I guess.
OPT WOD:
7 rounds for time:
7 unbroken hang squat clean
7 unbroken HSPU
Results:
11:25 as rx'd(unbroken)
HSC - No problems with grip and all reps felt relatively easy, went straight from HSPU to HSC with no rest.
HSPU - All were unbroken, especially since changing up the weights took a bit of time and gave me a good rest. I have no 5lb olympic sized plates so I have to wire on a set of 5lb dumbell weights, pain in the ass and the center of balance is all screwed up!
Afterwards I worked up to my 1RM of the HSC.
HSC @ 225# x 1 rep x 5 sets
Really focused on pulling myself under the bar and landing in a good stance.
Hoping to get to see Kelly Frankson in Vancouver over the holidays for some Snatch technique. It's tough when you don't have the amenities of a large city or the expertise of many individuals to get better at these lifts. Gotta make road trips I guess.
OPT Training Day 20
Felt much better today and very energetic plus the warm-up didn't feel like a workout itself. Todays WOD though requires muscle-ups and I don't have a ceiling high enough, my solution? I placed a 2" rigid pipe between two tree's on thick branches at about 12' high, tied them to the tree and created a couple of slings to hang my rings from. It works really damn well, its just unfortunate that its in about a foot of snow and in minus deg weather.
Warm-up:
400m run
35 push-ups
400m run
30 dips
400m run
30 pull-ups, mixed varities
OPT WOD
A. AMRAP Dead Lift - 315#/200# in 75 sec
rest 3 min
B. AMRAP Muscle Ups in 150 sec
rest 3 min
C. AMRAP Double Unders in 225 sec
Results:
a. 25 - Deadlifts felt solid and power out was maintained, did 20 the first set then found the grip strength had vacated.
b. 18 - I wish I had pushed through and jumped back on those rings more often!
c. 217 - constant but not rock solid. They're coming along though.
total: 260
Post WOD Strength Routine
Shoulder Press - 95#(14), 115#(10), 135(6)
Toes to Bar - 21, 15+6, 15+4+2
Lat Raises - 13# x 15 reps x 3 sets
Anchored feet and hand sit-ups x 35 - 75sec, 63 sec, 60 sec
HSPU Static - 9, 12, 8
Obliques - 80(15), 80(15), 80(15)
Warm-up:
400m run
35 push-ups
400m run
30 dips
400m run
30 pull-ups, mixed varities
OPT WOD
A. AMRAP Dead Lift - 315#/200# in 75 sec
rest 3 min
B. AMRAP Muscle Ups in 150 sec
rest 3 min
C. AMRAP Double Unders in 225 sec
Results:
a. 25 - Deadlifts felt solid and power out was maintained, did 20 the first set then found the grip strength had vacated.
b. 18 - I wish I had pushed through and jumped back on those rings more often!
c. 217 - constant but not rock solid. They're coming along though.
total: 260
Post WOD Strength Routine
Shoulder Press - 95#(14), 115#(10), 135(6)
Toes to Bar - 21, 15+6, 15+4+2
Lat Raises - 13# x 15 reps x 3 sets
Anchored feet and hand sit-ups x 35 - 75sec, 63 sec, 60 sec
HSPU Static - 9, 12, 8
Obliques - 80(15), 80(15), 80(15)
245# Power Clean
Not the prettiest power clean but still a power clean. Shortly after this 1RM my hamstring gave a twinge, stopped at 255#.
Previous PR: 265#
Previous PR: 265#
245lb Power Clean from Aaron Lucke on Vimeo.
OPT Training Day 19
I'm starting to feel really good again and I want to keep it this way but I'm going to do the OPT wod, which includes max power cleans. Any sign from my hamstring or elbow and I'll be backing off.
Warm-up: Just couldn't get into the rhythm nor feel like I had the energy to persist. Not the best warm-up
2 min skip
30 push-ups
2 min skip
30 pull-ups
2 min skip
30 dips
Workout
a. Find your 1 rep max of: Power Clean
b. Find your 1 rep max of: Bench Press
a divided by b = your power clean to bench press ratio
Results:
a. 185, 205, 215, 225, 235, 245 (fail), 245, 255 (fail and felt hamstring strain)
b. 185, 195, 205, 225, 235, 245, 255(f), 255(f), 255(f)
245/245 = 1
Not sure if that's a good number or not but what the hell!
Warm-up: Just couldn't get into the rhythm nor feel like I had the energy to persist. Not the best warm-up
2 min skip
30 push-ups
2 min skip
30 pull-ups
2 min skip
30 dips
Workout
a. Find your 1 rep max of: Power Clean
b. Find your 1 rep max of: Bench Press
a divided by b = your power clean to bench press ratio
Results:
a. 185, 205, 215, 225, 235, 245 (fail), 245, 255 (fail and felt hamstring strain)
b. 185, 195, 205, 225, 235, 245, 255(f), 255(f), 255(f)
245/245 = 1
Not sure if that's a good number or not but what the hell!
Scaled WOD - Dec 13th
Today I'm going to scale my workout and continue to rest up my hamstring & elbow. As much as I'd like to do the OPT WOD I don't think it's a good idea.
Warm-up:
2 min skip
30 push-ups
2 min skip
30 dips
2 min skip
30 kipping pull-ups
Workout:
Snatch Tech; 95# x 3 reps x 10 rounds
Snatch Deadlift 285 x 5 reps x 5 rounds
Supinated Chin-ups; 41x1 @ 6 reps x 5 rounds
Shoulder Press @ 115#; 31x1 @ 15 reps x 5 rounds
Handstand Push-ups; AMRAP (18, 15, 14, 14, 11)
Toes to Bar x 25 reps x 3 rounds
Swiss Crunches x 25 reps x 3 rounds
Warm-up:
2 min skip
30 push-ups
2 min skip
30 dips
2 min skip
30 kipping pull-ups
Workout:
Snatch Tech; 95# x 3 reps x 10 rounds
Snatch Deadlift 285 x 5 reps x 5 rounds
Supinated Chin-ups; 41x1 @ 6 reps x 5 rounds
Shoulder Press @ 115#; 31x1 @ 15 reps x 5 rounds
Handstand Push-ups; AMRAP (18, 15, 14, 14, 11)
Toes to Bar x 25 reps x 3 rounds
Swiss Crunches x 25 reps x 3 rounds
Rest Days
Taking the next couple days off to let the hamstring & elbow rest up fully. They've been feeling a bit strained and angry from a couple of the OPT WODS. Namely the 5 min running blocks, I did them outside in minus 8 with only thin microfiber pants on and found it hard to keep the muscles warm enough. The elbow is a result of heavy dumbell swings and not letting go when my arms are telling me to, not the smartest but I was trying to work through the pain.
See ya in a couple days.
See ya in a couple days.
OPT Training Day 16
Part 2
Run three 5 minute blocks
2 minutes rest b/t blocks
Results:
I ran the hill track outside my house last night in minus 8 deg C, it made it a lot harder but gradually I became accustomed to sucking in all that cold air.
1. 1020M
2. 1030M
3. 1010M
The track was 500M long and provided a down hill and uphill portion. Both were steep and had flat stretches leading into the next uphill/downhill. Good track and much better than a treadmill!
After wards I came inside and did a bunch of isometrics.
Bench @ 185, 185, 195, 195, 195 x 5 reps
Dips x 19(s)tatic, 14(s), 11(s)
Inc Flys @ 40, 40, 40 x 15 reps
Toes to Bar x 20, 20, 20
Anchored situps x 25, 25, 25 - Just like this mornings.
Good training day and damn I need a rest!
OPT Training Day 16
Back at it with a 2 parter.
Part 1
a. On the minute every minute for 7 minutes perform 5 squat clean thrusters
b. On the minute every minute for 5 minutes perform 10 challenging chin ups
c. On the minute every minute for 3 minutes perform 25 unbroken sit ups - unanchored, hands at temples
Results:
a. Used 155#'s and found it challenging but was able to drive through the sets. However I screwed the timing up and did 5 SCT then rested a minute, did 5 SCT rested a minute. Not the rx but atleast I was able to keep them continuous and aggressive.
b. I did a supinated static chin-up. First round I found easy, second was tough, third I ended up doing a couple little kips.
c. All 3 rounds as rx'd. Adding the hands to temple and really isolating the mid section really made these sit-ups a hell of a lot harder. Goes to show just how much the kip does for all sorts of different movements.
After Part 1 I ran off to work for 7am and I was really wired. I was in a great mood, really excited and hyper. I tried not to rub it off on the co-workers cause we all know how annoying these guys can be, but I couldn't believe the energy created from this WOD first thing in the morning. It was a good one!
Part 1
a. On the minute every minute for 7 minutes perform 5 squat clean thrusters
b. On the minute every minute for 5 minutes perform 10 challenging chin ups
c. On the minute every minute for 3 minutes perform 25 unbroken sit ups - unanchored, hands at temples
Results:
a. Used 155#'s and found it challenging but was able to drive through the sets. However I screwed the timing up and did 5 SCT then rested a minute, did 5 SCT rested a minute. Not the rx but atleast I was able to keep them continuous and aggressive.
b. I did a supinated static chin-up. First round I found easy, second was tough, third I ended up doing a couple little kips.
c. All 3 rounds as rx'd. Adding the hands to temple and really isolating the mid section really made these sit-ups a hell of a lot harder. Goes to show just how much the kip does for all sorts of different movements.
After Part 1 I ran off to work for 7am and I was really wired. I was in a great mood, really excited and hyper. I tried not to rub it off on the co-workers cause we all know how annoying these guys can be, but I couldn't believe the energy created from this WOD first thing in the morning. It was a good one!
OPT Training Day 15
I found it fairly difficult to wake up this morning, don't know why since I had such a reasonable sleep, but I just didn't want to get out of bed. Once up things went well though and I felt well rested, yesterdays rest day was a good one.
Today is the second cycle of Day 11 so with deadlifts and shoulder presses in mind I did a good warm-up of:
800m run
30 push-ups
50 x 55# KBS
30 dips
50 x 45# thrusters
30 kipping pull-ups
Day 15:
A. Dead Lift - build to a heavy triple quickly; rest and then take no more than 3 more sets to build to a heavy but not 1RM; rest as needed b/t 1's
B1. Press Cluster - 1.1.1.1.1 x 5; rest 120 sec
B2. KBS - 25 unbroken x 5 sets; rest 120 sec
C. DB External Rotation - 4-7/arm x 3 sets; rest 45 sec b/t arms
Previous:
a1. 325x3, 345x3, 365x3, 385, 385, 385, 385, 385.
b1. 135, 135, 145, 155, 165 failed on 4/5 rep.
b2. 50, 53, 60, 55, 63 reps
subbed max double unders in a minute due to aggravated tendon in left elbow. KB Swings is what kills it.
c. 10, 10, 10
Today's Results:
a 365(3), 375(3), 385(3), 405, 415, 425 - Felt good, its been a long time since I've gone this heavy.
b1. 155, 155, 165, 165, 165(4) - Missed the last rep on the last set otherwise I was surprised how I managed to get my head around the bar and press through.
b2. 78# for all 5 sets - I really like the look of how Brent did his sets above. I love the mind game!
c. 20(7), 20(7), 220(7) - not my fav.
Had a great idea for a recipe while in the basement gym, butternut squash cakes. I'll let you know how they turn out.
Today is the second cycle of Day 11 so with deadlifts and shoulder presses in mind I did a good warm-up of:
800m run
30 push-ups
50 x 55# KBS
30 dips
50 x 45# thrusters
30 kipping pull-ups
Day 15:
A. Dead Lift - build to a heavy triple quickly; rest and then take no more than 3 more sets to build to a heavy but not 1RM; rest as needed b/t 1's
B1. Press Cluster - 1.1.1.1.1 x 5; rest 120 sec
B2. KBS - 25 unbroken x 5 sets; rest 120 sec
C. DB External Rotation - 4-7/arm x 3 sets; rest 45 sec b/t arms
Previous:
a1. 325x3, 345x3, 365x3, 385, 385, 385, 385, 385.
b1. 135, 135, 145, 155, 165 failed on 4/5 rep.
b2. 50, 53, 60, 55, 63 reps
subbed max double unders in a minute due to aggravated tendon in left elbow. KB Swings is what kills it.
c. 10, 10, 10
Today's Results:
a 365(3), 375(3), 385(3), 405, 415, 425 - Felt good, its been a long time since I've gone this heavy.
b1. 155, 155, 165, 165, 165(4) - Missed the last rep on the last set otherwise I was surprised how I managed to get my head around the bar and press through.
b2. 78# for all 5 sets - I really like the look of how Brent did his sets above. I love the mind game!
c. 20(7), 20(7), 220(7) - not my fav.
Had a great idea for a recipe while in the basement gym, butternut squash cakes. I'll let you know how they turn out.
OPT Training Day 14
After tonight I'll definitely be ready for a rest day tomorrow. Yesterdays WOD took a bit out of me and I'm still feeling the calves from Rhiannon. This absolutely is a good thing though since I know its going to make me stronger in the long run. I only hope that I can make the gains necessary to catch the leaders on the OPT comment board. Dedication is what it's going to take which is pretty tough when there's so much good delicous items around the house!
Dec 7th WOD
A1. Front Squat @ 30X0; 2-3 x 5; rest 10 sec
A2. AMRAP Chin Ups; 5 sets; rest 240 sec
+
AMRAP extra ROM HSPU in 1 minute; rest 10 sec
5 max vertical jump and extend; rest 10 sec
25 unbroken GHD sit ups hands overhead; rest 60 sec
4 sets
Results:
a1. 185(3), 205(3), 225(3), 245(3), 255(2)
a2. 15, 13, 12, 12, 11
All done as strict L-Pull-ups
HSPU - 12, 10, 9, 8
28" wide & 5" deep
Vert Jumps - averaged 9'4"
really focused on driving force and opening up the hips.
GHD - subbed for weighted sit-ups. It's all I got man.....
Rest day tomorrow. It will be all about playing with the puppy and putting up the christmas lights!
Dec 7th WOD
A1. Front Squat @ 30X0; 2-3 x 5; rest 10 sec
A2. AMRAP Chin Ups; 5 sets; rest 240 sec
+
AMRAP extra ROM HSPU in 1 minute; rest 10 sec
5 max vertical jump and extend; rest 10 sec
25 unbroken GHD sit ups hands overhead; rest 60 sec
4 sets
Results:
a1. 185(3), 205(3), 225(3), 245(3), 255(2)
a2. 15, 13, 12, 12, 11
All done as strict L-Pull-ups
HSPU - 12, 10, 9, 8
28" wide & 5" deep
Vert Jumps - averaged 9'4"
really focused on driving force and opening up the hips.
GHD - subbed for weighted sit-ups. It's all I got man.....
Rest day tomorrow. It will be all about playing with the puppy and putting up the christmas lights!
OPT Training Day 13
My calves have been feeling pretty tight since the Rhiannon WOD from the other day and even with plenty of stretching they didn't loosen up. The solution? 100 m sprints with the puppy in the sports field next door to our house. We went for a good long run in -12 deg C weather, stretched out the legs then sprinted 100m lengths of the field. Afterward my calves felt better with the blood circulating through them but definitely were still sore.
Good thing the Day 13 WOD wasn't going to be a killer.
A1. Hang Power Snatch @ 11X1; 2-3 x 6; rest 120 sec
note-drop weight to floor b/tr reps if needed
A2. Bench Press @ 30X0; 3,2,1,3,2,1; rest 120 sec
note-wave load; 2nd 3,2,1 is higher effort and loads than 1st 3,2,1; waves higher than last week
B. Dead Lift @ 11X1; 50% 1RM; 10 sets of 3; rest 45 sec
note-focus on speed on concentric
C1. Dips @ 30X0; 3,3,3; rest 90 sec
note-full depth, try same load for 3 you did for 2 last week
C2. GHD Raises @ 2020; 15 x 3; rest 90 sec
note-change hands to ensure you get all reps, make them harder than last week
Results:
a1. 115, 135, 115, 115, 115, 115
Any heavier than 115 cause right elbow to complain.
a2. 205, 215, 225, 215, 225, 235(failed) did 225 again.
b. 225#
Really focused on driving the weight up as fast as possible.
c1. 40, 50, 50
Really good range of motion and tempo spot on.
c2. consecutive
Had to use my funny swiss ball contraption for this....it works like a hot damn though.
Also threw in:
d1. Bench @ 185# for 5 reps x 3 sets - Rest 60 sec
d2. Incline flys @ 40# for 12 reps x 3 sets - Rest 60 sec
Good thing the Day 13 WOD wasn't going to be a killer.
A1. Hang Power Snatch @ 11X1; 2-3 x 6; rest 120 sec
note-drop weight to floor b/tr reps if needed
A2. Bench Press @ 30X0; 3,2,1,3,2,1; rest 120 sec
note-wave load; 2nd 3,2,1 is higher effort and loads than 1st 3,2,1; waves higher than last week
B. Dead Lift @ 11X1; 50% 1RM; 10 sets of 3; rest 45 sec
note-focus on speed on concentric
C1. Dips @ 30X0; 3,3,3; rest 90 sec
note-full depth, try same load for 3 you did for 2 last week
C2. GHD Raises @ 2020; 15 x 3; rest 90 sec
note-change hands to ensure you get all reps, make them harder than last week
Results:
a1. 115, 135, 115, 115, 115, 115
Any heavier than 115 cause right elbow to complain.
a2. 205, 215, 225, 215, 225, 235(failed) did 225 again.
b. 225#
Really focused on driving the weight up as fast as possible.
c1. 40, 50, 50
Really good range of motion and tempo spot on.
c2. consecutive
Had to use my funny swiss ball contraption for this....it works like a hot damn though.
Also threw in:
d1. Bench @ 185# for 5 reps x 3 sets - Rest 60 sec
d2. Incline flys @ 40# for 12 reps x 3 sets - Rest 60 sec
OPT Training Day 12
I've been feeling really great lately, even better than usual, and I'm certain I can attribute it to the multi-vitamin and fish-oil I've been ingesting. Coupling those with a healthy diet of vegtables, good fats and good protien is a winning combination.
I've also been following James, Optimum Performance Training, routines to the letter and have added a couple exercises to the days I feel there isn't enough. I can tell that by the time its a rest day I'm about ready for one and by the time I have to get back at it, I'm ready to roll.
Today is a 2 part cycle:
Part 1.
A.
20 sec AMRAP hang squat cleans - 95#/65#
40 sec rest
20 sec AMRAP GHD sit ups
40 sec rest
x 4
B.
rest 5 minutes
30 "jump and switch" lunges
30 back extensions
rest 1 min
x 3
rest 20+ minutes
part 2:
60 sec AMRAP Double Unders
30 sec rest x 10
Results:
a1. HSC 9, 10, 9, 10 = 38
*sit-ups* 13, 14, 14, 14 = 55
Total: 93
Subbed regular sit-ups because of no GHD machine.
b. did them quickly but had to use a swiss ball and a foot rest to perform the back extensions. Haven't had back extensions burn like that before!
Part 2: 62,60, 50, 53, 52, 52, 55, 54,54 & 63 = 555
Damn i'm going to nail these double unders.
5km row: 18:19
I've also been following James, Optimum Performance Training, routines to the letter and have added a couple exercises to the days I feel there isn't enough. I can tell that by the time its a rest day I'm about ready for one and by the time I have to get back at it, I'm ready to roll.
Today is a 2 part cycle:
Part 1.
A.
20 sec AMRAP hang squat cleans - 95#/65#
40 sec rest
20 sec AMRAP GHD sit ups
40 sec rest
x 4
B.
rest 5 minutes
30 "jump and switch" lunges
30 back extensions
rest 1 min
x 3
rest 20+ minutes
part 2:
60 sec AMRAP Double Unders
30 sec rest x 10
Results:
a1. HSC 9, 10, 9, 10 = 38
*sit-ups* 13, 14, 14, 14 = 55
Total: 93
Subbed regular sit-ups because of no GHD machine.
b. did them quickly but had to use a swiss ball and a foot rest to perform the back extensions. Haven't had back extensions burn like that before!
Part 2: 62,60, 50, 53, 52, 52, 55, 54,54 & 63 = 555
Damn i'm going to nail these double unders.
5km row: 18:19
OPT Training Day 11
Felt really good today despite Leslie having a stomach flu and helping her with it throughout the night. It was pretty nasty with lots of puking and no sleep, I wonder if i'll get it? I seem to think that because of all the exercise, vitamins & minerals and all the outside germs/bacteria that I'm exposed to my immune system is up to the challenge.
Day 11 Training:
A. Dead Lift - build to a heavy triple quickly; rest and then take no more than 3 more sets to build to a heavy but not 1RM; rest as needed b/t 1's
B1. Press Cluster - 1.1.1.1.1 x 5; rest 120 sec
B2. KBS - 21 unbroken x 5 sets; rest 120 sec
C. DB External Rotation - 4-7/arm x 3 sets; rest 45 sec b/t arms
My addtions to Day 11:
d1. Good mornings - 2020, 10-12r x 3sets; rest 600 sec b/t
d2. Rotator Cuff Rotations - 2020, 18-20r x 3sets; rest 60 sec b/t
Results:
a. 325x3, 345x3, 365x3, 385, 385, 385, 385, 385
Deadlift was strong and I could have easily gone up another 45lbs but I don't have the weight to throw on the bar. Everybody on the OPT site was doing only 3 sets of the 1 rep-almost max. I wonder why?
b1. 135, 135, 145, 155, 165 (failed on rep 4/5)
Press was good, finished off the last 2 reps of set 5 with push presses otherwise all were shoulder presses.
b2. 50, 53, 60, 55, 63 reps
Subbed max double unders in a minute instead of the KB swings. Elbow does much better with these.
c. 10, 10, 10
Just can't seem to get anything useful out of these. I have to figure out proper technique and get a dumbell/bench I can actually use.
d1. 115/115/115
Good tempo, noticed a muscle twinging in my glute....
d2. 20/20/20
Used the red band.
Tomorrow's post is already up on the OPT site and I notice that there's going to be more double unders tomorrow. I thought that might happen.......
Day 11 Training:
A. Dead Lift - build to a heavy triple quickly; rest and then take no more than 3 more sets to build to a heavy but not 1RM; rest as needed b/t 1's
B1. Press Cluster - 1.1.1.1.1 x 5; rest 120 sec
B2. KBS - 21 unbroken x 5 sets; rest 120 sec
C. DB External Rotation - 4-7/arm x 3 sets; rest 45 sec b/t arms
My addtions to Day 11:
d1. Good mornings - 2020, 10-12r x 3sets; rest 600 sec b/t
d2. Rotator Cuff Rotations - 2020, 18-20r x 3sets; rest 60 sec b/t
Results:
a. 325x3, 345x3, 365x3, 385, 385, 385, 385, 385
Deadlift was strong and I could have easily gone up another 45lbs but I don't have the weight to throw on the bar. Everybody on the OPT site was doing only 3 sets of the 1 rep-almost max. I wonder why?
b1. 135, 135, 145, 155, 165 (failed on rep 4/5)
Press was good, finished off the last 2 reps of set 5 with push presses otherwise all were shoulder presses.
b2. 50, 53, 60, 55, 63 reps
Subbed max double unders in a minute instead of the KB swings. Elbow does much better with these.
c. 10, 10, 10
Just can't seem to get anything useful out of these. I have to figure out proper technique and get a dumbell/bench I can actually use.
d1. 115/115/115
Good tempo, noticed a muscle twinging in my glute....
d2. 20/20/20
Used the red band.
Tomorrow's post is already up on the OPT site and I notice that there's going to be more double unders tomorrow. I thought that might happen.......
Day 10 Training
So I'm still following OPT's training blog but I've decided that I'm going to add a bit of a twist to it so that I can manage my tendon and still get a workout in. Really the only thing that bothers it is the Olympic lifts, Sumo-Deadlift High Pulls and any jerky sudden movements.
Tonight I focused training my CNS for quick reps and explosive movements. Hopefully I'm not overloading my system with these two different types of movements but time will tell.
Tonight's WOD:
Results:
a1. 185, 225, 235, 245, 265
Used the high bar back squat with good tempo. Felt strong and pushed through to the last rep on the last set.
a2. 10,10,9,10,10
Full range of motion, static dips and good hand position.
a3. 20 x 5 sets
Sans Ab-Mat
b1. 53#,53#,53#
53# each hand.
b2. 30,35,30
All reps done at speed & chest to floor with good form.
b3. 21 x 3 sets
Poor kip form, 2nd round was better and 3rd was the same.
c1. 135lbs x 10reps x 3 sets
Really focused on driving out of the squat and transferring momentum into the bar.
c2. 25 x 3 sets
Elbow is feeling good tonight, lets hope it heals soon.
Tonight I focused training my CNS for quick reps and explosive movements. Hopefully I'm not overloading my system with these two different types of movements but time will tell.
Tonight's WOD:
Results:
a1. 185, 225, 235, 245, 265
Used the high bar back squat with good tempo. Felt strong and pushed through to the last rep on the last set.
a2. 10,10,9,10,10
Full range of motion, static dips and good hand position.
a3. 20 x 5 sets
Sans Ab-Mat
b1. 53#,53#,53#
53# each hand.
b2. 30,35,30
All reps done at speed & chest to floor with good form.
b3. 21 x 3 sets
Poor kip form, 2nd round was better and 3rd was the same.
c1. 135lbs x 10reps x 3 sets
Really focused on driving out of the squat and transferring momentum into the bar.
c2. 25 x 3 sets
Elbow is feeling good tonight, lets hope it heals soon.
OPT Training Day 9 - Part 2
I woke up this morning at 5am so I could accomplish part 2 before heading off to work. Now it seems like I'm doing this backwards but really, its better that I did it than didn't.
Part 2:
5 min row warm up @ 50% effort
then..
20 sec increasing work/10 sec easy recovery x 8
(focus on increasing effort per interval so last 6,7,8 are very challenging)
rest 5 min
then..
1 min row sprint @ 90% effort, rest off rower walking for 2 min x 3
(goal is same meters covered in all 3 efforts EXACTLY!!!)
then..
5 min row cool down @ 50%
Rest 8+ hours before next part.
Results:
Tabata Intervals:
Total: 1238m
Avg Watts: 300
1 min sprints:
After 3 mins: 989
Extra 4th round to bring it up to 1300m.
I got confused a bit and thought that the 1 min sprints were supposed to match the distance of the Tabata intervals. However the 1 min sprints are all supposed to be the same.
Part 2:
5 min row warm up @ 50% effort
then..
20 sec increasing work/10 sec easy recovery x 8
(focus on increasing effort per interval so last 6,7,8 are very challenging)
rest 5 min
then..
1 min row sprint @ 90% effort, rest off rower walking for 2 min x 3
(goal is same meters covered in all 3 efforts EXACTLY!!!)
then..
5 min row cool down @ 50%
Rest 8+ hours before next part.
Results:
Tabata Intervals:
Total: 1238m
Avg Watts: 300
1 min sprints:
After 3 mins: 989
Extra 4th round to bring it up to 1300m.
I got confused a bit and thought that the 1 min sprints were supposed to match the distance of the Tabata intervals. However the 1 min sprints are all supposed to be the same.
OPT Training Day 9 - Part 1
I've been nursing an aggravated tendon in my left elbow for about a week, it all started when I subbed Sumo-Deadlift High Pulls for 1 min rowing sprints. I thought that it had been getting better with plenty of stretching and hot packs but tonight I took a definite step in the wrong direction.
I started off as usual with a good warm-up and lots of stretching and began OPT's WOD of:
part 1:
A1. Hang Power Snatch @ 11X1; 2-3 x 6; rest 120 sec
note-drop weight to floor b/tr reps if needed
A2. Bench Press @ 30X0; 3,2,1,3,2,1; rest 120 sec
note-wave load; 2nd 3,2,1 is higher effort and loads than 1st 3,2,1
B. Dead Lift @ 11X1; 60% 1RM; 8 sets of 3; rest 45 sec
note-focus on speed on concentric
C1. Dips @ 30X0; 6,4,2; rest 90 sec
note-full depth
C2. GHD Raises @ 2020; 15 x 3; rest 90 sec
note-change hands to ensure you get all reps
It all started with the Hang Power Snatches, something about the grip and sudden jerking motion caused my elbow to tweak and feel really awful. After that the mood was lost on me and I tried to complete the Bench Press but really only half assed it. After that I decided that it really was in my best interest to rest up. Time to let the tendon rest.
I started off as usual with a good warm-up and lots of stretching and began OPT's WOD of:
part 1:
A1. Hang Power Snatch @ 11X1; 2-3 x 6; rest 120 sec
note-drop weight to floor b/tr reps if needed
A2. Bench Press @ 30X0; 3,2,1,3,2,1; rest 120 sec
note-wave load; 2nd 3,2,1 is higher effort and loads than 1st 3,2,1
B. Dead Lift @ 11X1; 60% 1RM; 8 sets of 3; rest 45 sec
note-focus on speed on concentric
C1. Dips @ 30X0; 6,4,2; rest 90 sec
note-full depth
C2. GHD Raises @ 2020; 15 x 3; rest 90 sec
note-change hands to ensure you get all reps
It all started with the Hang Power Snatches, something about the grip and sudden jerking motion caused my elbow to tweak and feel really awful. After that the mood was lost on me and I tried to complete the Bench Press but really only half assed it. After that I decided that it really was in my best interest to rest up. Time to let the tendon rest.
Snatch & Burpees from Aaron Lucke on Vimeo.
OPT Training Day 7
Day 7 Training:
A. Power Clean/Push Press/Push Jerk/Split Jerk - 1.1.1.1 x 5; rest 180 sec
B1. KBS heavy x 18 reps x 3; rest 90 sec
B2. HSPU close grip @ 21X1; amrap x 3; rest 90 sec
C1. GHD Raises @ 2020; 15 x 3; rest 60 sec
C2. Toes to Bar - 21 reps x 3; rest 60 sec
Previous:
a1. 175, 185, 195, 205, 225(F on PP)
b1. 78#, 83#, 83# thats all the weight i've got.
b2. 12/10/10
c1. consecutive
c2. new skill here, broken groups.
Todays:
a1. 185/195/205/215/225 (F on PP)
b1. 88 x 3
b2. 12/10/10 - 24" pinky to pinky
c1. consecutive
c2. 18(b) / 18(c) / 18(c)
Previous:
a1. 175, 185, 195, 205, 225(F on PP)
b1. 78#, 83#, 83# thats all the weight i've got.
b2. 12/10/10
c1. consecutive
c2. new skill here, broken groups.
Todays:
a1. 185/195/205/215/225 (F on PP)
b1. 88 x 3
b2. 12/10/10 - 24" pinky to pinky
c1. consecutive
c2. 18(b) / 18(c) / 18(c)
Rest Day & Extra WOD
I was browsing around on the new Vancouver Crossfit Optimum Performance website and checked out Brads version of a Crossfit workout.
I really liked the looks of the layout which included some strength training, technique and a couple of good little metcon hits at the end. I've always believed that Crossfit isn't enough to bring somebody to their full potential, its a great way to introduce yourself into a high intensity physical activity but it lacks a strength gaining aspect which is imperative for anyone who wants to be at the top. I've also found that over the duration of my Crossfit experiences there's been no goal in mind, no end result that we're striving to achieve, just a constantly varied bunch of exercises that seem to be randomly put together.
Crossfit Optimum Performance WOD
Hang Squat cleans 3,3,3,3,3,3,3; rest 180 sec
SA DB Power Snatch- 7/arm x 5 sets; 60 sec b/t arms
Tabata GHD sit ups Total ____
250 double unders for time
I really liked the looks of the layout which included some strength training, technique and a couple of good little metcon hits at the end. I've always believed that Crossfit isn't enough to bring somebody to their full potential, its a great way to introduce yourself into a high intensity physical activity but it lacks a strength gaining aspect which is imperative for anyone who wants to be at the top. I've also found that over the duration of my Crossfit experiences there's been no goal in mind, no end result that we're striving to achieve, just a constantly varied bunch of exercises that seem to be randomly put together.
Crossfit Optimum Performance WOD
Hang Squat cleans 3,3,3,3,3,3,3; rest 180 sec
SA DB Power Snatch- 7/arm x 5 sets; 60 sec b/t arms
Tabata GHD sit ups Total ____
250 double unders for time
OPT Training Day 6
Still feeling a bit down from the salmonella but I've been improving overall stomach wise. Today was the first strength day I took part of at the beginning of James training program. I'm really looking forward to trying all the movements a second time and seeing just how much different things progress from last week.
Day 2 Results:
A1 20/20/20/20x6
A2 145/155/165/175x 8
B1 12/10/10
B2 30/30/30x8
C1 20/20/20x10
C2 consecutive
Day 6 Results:
a1. 25/25/25/25 x 6 reps
a2. 185/185/195/205 x 8
Good ROM and tempo, at the end of each set I was feeling the effects of the extra movement. Last 2 reps on last set went to shit and out of tempo.
b1. 12/10/10
Not feeling the love here.
b2. 48/8 48/8 48/8
All the weight I have for dumbells.
c1. 20/20/20
c2. consecutive
went for speed, quickest set was 45 seconds.
Had a super physical day at work pulling large cable runs in and generally working really hard you definitely feel it at the end of a 10 hour shift. All in all though I'm really happy with these results and some definite improvements were seen throughout. Whether it was on the technique & tempo of the handstands to the extra weight on the 1 1/4 squats.
Day 2 Results:
A1 20/20/20/20x6
A2 145/155/165/175x 8
B1 12/10/10
B2 30/30/30x8
C1 20/20/20x10
C2 consecutive
Day 6 Results:
a1. 25/25/25/25 x 6 reps
a2. 185/185/195/205 x 8
Good ROM and tempo, at the end of each set I was feeling the effects of the extra movement. Last 2 reps on last set went to shit and out of tempo.
b1. 12/10/10
Not feeling the love here.
b2. 48/8 48/8 48/8
All the weight I have for dumbells.
c1. 20/20/20
c2. consecutive
went for speed, quickest set was 45 seconds.
Had a super physical day at work pulling large cable runs in and generally working really hard you definitely feel it at the end of a 10 hour shift. All in all though I'm really happy with these results and some definite improvements were seen throughout. Whether it was on the technique & tempo of the handstands to the extra weight on the 1 1/4 squats.
OPT Training Day 5
Well we've come full circle for the first period of OPT Big Dawg cycle. From what I've gathered we'll complete days 1-3 again improving upon technique and loads, apparently we should be able to increase the strength loads by 2-3% and increase the number of reps on the handstands and pull-ups.
Day 5 Results:
a1. 155/8 175/8 185/6 185/6
a2. 185/7 205/7 225/7 245/7
wish I had loaded these up a bit heavier, wasn't around for last weeks episode.
b1. 25/8 25/7 25/6
b2. consecutive
c1. 20lbs through and through
c2. all static and sets were broken.
I had given myself a mild case of food poisoning the previous day but I seem to have gotten over the worst of it. My gut feels awful though and energy levels aren't where they should be, I wonder how long it'll last for.
Day 5 Results:
a1. 155/8 175/8 185/6 185/6
a2. 185/7 205/7 225/7 245/7
wish I had loaded these up a bit heavier, wasn't around for last weeks episode.
b1. 25/8 25/7 25/6
b2. consecutive
c1. 20lbs through and through
c2. all static and sets were broken.
I had given myself a mild case of food poisoning the previous day but I seem to have gotten over the worst of it. My gut feels awful though and energy levels aren't where they should be, I wonder how long it'll last for.
OPT Trainig Day 4
Had a great sleep last night and even managed to sleep in till just after 9, I don't remember the last time that I had the opportunity to do that. My day was full of all sorts of interesting at home activities ranging from making anitpasto, working and cleaning up the basement gym to taking the recycling to the depot.
Todays workout on the OPT site is 7 sets x 30 second intervals of rowing with 2 1/2 minute rests between each interval. Well I don't have a rower yet so I have to substitute some sort of exercise in place of the rowing but still maintain the 7 sets x 30 sec. I decided on Sumo Deadlift Highpulls as its the recommended substitution for rowing but when I went ahead and did the prescribed 45# SDHP they just didn't have the kick I though would be required for an all out 30 second rowing sprint, so I added 20 pounds to make them a 65# SDHP. That did it.
Warm-up
2 min skip
30 push-ups
2 min skip
30 dips
2 min skip
30 pull-ups
Leslie was down in the basement gym working out with me and I had her doing some back squats and lunges so when she finished up with the barbell and I had her going on her tabata squats I started in on the SDHP
7 sets of SDHP at 30 seconds per set with a 2 1/2 minute rest between.
Reps/round
21, 22, 22, 22, 21, 21, 21
A decent one though I wasn't really gased at the end, I think I would increase the weight or maybe just use a real rowing machine. I followed this light weight WOD up with some chest/rotator cuff exercises.
Till next time.
Todays workout on the OPT site is 7 sets x 30 second intervals of rowing with 2 1/2 minute rests between each interval. Well I don't have a rower yet so I have to substitute some sort of exercise in place of the rowing but still maintain the 7 sets x 30 sec. I decided on Sumo Deadlift Highpulls as its the recommended substitution for rowing but when I went ahead and did the prescribed 45# SDHP they just didn't have the kick I though would be required for an all out 30 second rowing sprint, so I added 20 pounds to make them a 65# SDHP. That did it.
Warm-up
2 min skip
30 push-ups
2 min skip
30 dips
2 min skip
30 pull-ups
Leslie was down in the basement gym working out with me and I had her doing some back squats and lunges so when she finished up with the barbell and I had her going on her tabata squats I started in on the SDHP
7 sets of SDHP at 30 seconds per set with a 2 1/2 minute rest between.
Reps/round
21, 22, 22, 22, 21, 21, 21
A decent one though I wasn't really gased at the end, I think I would increase the weight or maybe just use a real rowing machine. I followed this light weight WOD up with some chest/rotator cuff exercises.
Till next time.
OPT Trainig Day 3
It was an early start today, getting up at 6am to head out hunting for the morning. Nothing ended up happening though I found several fresh scrapes and plenty of prints, it seems like the white tail rut this year is going to end without me bagging anything. I had my chance earlier and missed, which I'm still upset about.
After hunting I came home and took the pup for a 5km run, he did quite well considering he only has 3 legs. I didn't have to wait for him or drag him along at all, he even set the pace on the hills for me, though it was a casual one.
Later after Leslie and I got back from Cranbrook I focused in on today's training session. I had purchased 90lbs of weight so I could put together a kettle bell type contraption together, it costed about half the price as a kettlebell and I I got a large range of weight
Wam-up:
50 x SDHP
30 push-ups
25 x 55# KBS
30 dips
25 x 55# KBS
10 pull-ups (static)
Day 2 Results:
a1. 175, 185, 195, 205, 225(F on PP)
b1. 78#, 83#, 83# thats all the weight i've got.
b2. 12/10/10
c1. consecutive
c2. new skill here, broken groups.
I'm a little confused with the tempo aspect. I started off with the HSPU at the proper tempo but quickly ended up at failure around rep 6 but continued to push through to the 12/10 rep range. I'm unsure of whether you should just stop once you've broken the tempo or keep pushing. I should probably just read the FAQ.
The Cleans/presses/jerks all felt great. I knew I shouldn't have jumped so much on that last one, 215 would have been totally feasible and I almost killed myself with the 225lb weight. The clean went well, the push press failed on the first try, I tried a second time and ended up pushing it to far back forcing me to quickly jump in front of the bar to avoid a skull smashin' Oh well, guess that's just the way it goes, thank goodness for good shoulder flexability.
After hunting I came home and took the pup for a 5km run, he did quite well considering he only has 3 legs. I didn't have to wait for him or drag him along at all, he even set the pace on the hills for me, though it was a casual one.
Later after Leslie and I got back from Cranbrook I focused in on today's training session. I had purchased 90lbs of weight so I could put together a kettle bell type contraption together, it costed about half the price as a kettlebell and I I got a large range of weight
Wam-up:
50 x SDHP
30 push-ups
25 x 55# KBS
30 dips
25 x 55# KBS
10 pull-ups (static)
Day 2 Results:
a1. 175, 185, 195, 205, 225(F on PP)
b1. 78#, 83#, 83# thats all the weight i've got.
b2. 12/10/10
c1. consecutive
c2. new skill here, broken groups.
I'm a little confused with the tempo aspect. I started off with the HSPU at the proper tempo but quickly ended up at failure around rep 6 but continued to push through to the 12/10 rep range. I'm unsure of whether you should just stop once you've broken the tempo or keep pushing. I should probably just read the FAQ.
The Cleans/presses/jerks all felt great. I knew I shouldn't have jumped so much on that last one, 215 would have been totally feasible and I almost killed myself with the 225lb weight. The clean went well, the push press failed on the first try, I tried a second time and ended up pushing it to far back forcing me to quickly jump in front of the bar to avoid a skull smashin' Oh well, guess that's just the way it goes, thank goodness for good shoulder flexability.
OPT Training Day 2
Over the past week I had heard about a training method called Optimum Performance Trianing put on by a guy out of Calgary, James Fitzgerald. He stated off with Crossfit a number of years ago, competed in the Crossfit games and has developed his own form of Crossfit training. It is quite complex, involves tempos, complex strength movements and of course, high inensity short durations WODS.
It seems like an amazing new way to train for Crossfit and it cycles for 45 days. The current one just started on November 18 and will continue into 2010 and I'll be doing my damnedest to follow it. Last night I started off with the Nov 19th WOD and it was an excellent introduction to what James's training is all about. Lots of good examples of tempos, foundational strength movements in squats and pull-ups and good rest periods that ended up feeling to long.
Did a usual warm-up:
400m Run
30 push-ups
400m Run
20 dips
400m Run
10 pull-ups
Good stretch and 30 air squats.
Day 2 Results: This won't make much sense unless you read the FAQ and crossreference it with day 2.
a1. 6, 6, 6, 6
a2. 145/8 155/8 165/8 175/8
b1. 12, 10, 10
b2. 30, 30, 30
c1. 20/10, 20/10, 20/10
c2. consecutive
I can tell that the limiting factor here will be equipment. I need to get a few more weights and a couple of 5 pound olympic bumpers, make a box for jumping on, get that bench put together and figure out a place to do wall balls. Its tough being stuck in this "not so high cieling" basement. I'll make it work though.
On the other hand I really enjoyed the way the workout was put together, I felt as though the rest periods could have been short right off the bat but I don't know nearly as much as James so i'll be taking his advice and following it.
It seems like an amazing new way to train for Crossfit and it cycles for 45 days. The current one just started on November 18 and will continue into 2010 and I'll be doing my damnedest to follow it. Last night I started off with the Nov 19th WOD and it was an excellent introduction to what James's training is all about. Lots of good examples of tempos, foundational strength movements in squats and pull-ups and good rest periods that ended up feeling to long.
Did a usual warm-up:
400m Run
30 push-ups
400m Run
20 dips
400m Run
10 pull-ups
Good stretch and 30 air squats.
Day 2 Results: This won't make much sense unless you read the FAQ and crossreference it with day 2.
a1. 6, 6, 6, 6
a2. 145/8 155/8 165/8 175/8
b1. 12, 10, 10
b2. 30, 30, 30
c1. 20/10, 20/10, 20/10
c2. consecutive
I can tell that the limiting factor here will be equipment. I need to get a few more weights and a couple of 5 pound olympic bumpers, make a box for jumping on, get that bench put together and figure out a place to do wall balls. Its tough being stuck in this "not so high cieling" basement. I'll make it work though.
On the other hand I really enjoyed the way the workout was put together, I felt as though the rest periods could have been short right off the bat but I don't know nearly as much as James so i'll be taking his advice and following it.
Benchmarks
They say that there are certain Crossfit workouts that indicate a persons level of fitness, a base line if you will. Some of these workouts are: Angie, 10km run, the Crossfit Total and of course, Fran which was this evenings feature. For me Fran has always been a dreadful experience that causes me the butterflies and I think that that's because I know that everything you've got must be condensed into about 3 minutes. If you leave anything out your time quickly wracks up and it turns into a huge percentage of the total. My previous times have ranged in the mid 3 minute mark, a decent time but nothing to be jubilant about. Tonight my goal is under 3 minutes.
Warmed up with:
400m Run
30 push-ups
400m Run
30 pull-ups
400m Run
30 dips
Good stretch and 30 dowel overhead squats
Tonight was a special one so I had Leslie come down and be my little cheering section. Its amazing what somebody will try to prove for a pretty girl.
Fran:
21-15-9 of Thrusters & Pull-ups
Time: 2 min 55 sec
I really tried to pump all sets out continuous and only feel off of the pull-up bar on rep 11 of 15. This WOD really left my lungs burning and took me several minutes till I felt like I could continue with my strength routines.
After I did a bunch of handstands, I'm going to get the balance down for these guys! Deadlifts were the next order of business then some handstand push-ups finishing off with some lovely good-mornings.
It was a good day.
Warmed up with:
400m Run
30 push-ups
400m Run
30 pull-ups
400m Run
30 dips
Good stretch and 30 dowel overhead squats
Tonight was a special one so I had Leslie come down and be my little cheering section. Its amazing what somebody will try to prove for a pretty girl.
Fran:
21-15-9 of Thrusters & Pull-ups
Time: 2 min 55 sec
I really tried to pump all sets out continuous and only feel off of the pull-up bar on rep 11 of 15. This WOD really left my lungs burning and took me several minutes till I felt like I could continue with my strength routines.
After I did a bunch of handstands, I'm going to get the balance down for these guys! Deadlifts were the next order of business then some handstand push-ups finishing off with some lovely good-mornings.
It was a good day.
Playing catch-up
Its been a few days since I've taken the time to update the good ole blog, the weekend was pretty uneventful as far as high intensity short duration workouts were concerned. I must say though that I did more hiking through thick forested & steep slopes than I cared for, hunting is a great way to get out doors and the reward is a freezer full of organic meat, but I must say that when the weather turns to crap it can be a testament to your determination.
Anyways, I got back downstairs last night to stare Angie in the face. This workout had been brooding in my mind all day and I knew that success here required larger sets of the pull-ups & push-ups. How people were pounding out sub 10 minute times in this wod is impressive but not unrealistic, it just means completing each excercise in under 2.5 minutes.
I did a good warm-up of:
50 x 45lb Sumo deadift high-pulls
30 push-ups
3 min skipping
30 dips
50 x 45lb thrusters
30 pull-ups
Good 20 min stretch, getting the splits down!
Angie:
100 pull-ups
100 push-ups
100 abmat sit-ups
100 squats
Time: 15:02
Beat my last personal best by about 2 minutes! Not a bad improvement but I still see a large opportunity to get more done in those first two exercises than I managed to. It was a good and I felt like I didn't have a huge amount of energy left at the end. I really pumped out the squats and my quads were screaming at me by the 100th one, sub 15 would have been nice but that will just have to happen next time.
Afterwards I did a bunch of abs & isolated chest movements. The L-sits are coming along nicely, getting them for longer than 30 seconds a set now, my goal for them will be over a minute. I wish I had my bench built here in the basement, would make for using my excellent home-made squat/bench rack a blast. I'll have to get it done here soon.
Guess there's always tomorrow.
Anyways, I got back downstairs last night to stare Angie in the face. This workout had been brooding in my mind all day and I knew that success here required larger sets of the pull-ups & push-ups. How people were pounding out sub 10 minute times in this wod is impressive but not unrealistic, it just means completing each excercise in under 2.5 minutes.
I did a good warm-up of:
50 x 45lb Sumo deadift high-pulls
30 push-ups
3 min skipping
30 dips
50 x 45lb thrusters
30 pull-ups
Good 20 min stretch, getting the splits down!
Angie:
100 pull-ups
100 push-ups
100 abmat sit-ups
100 squats
Time: 15:02
Beat my last personal best by about 2 minutes! Not a bad improvement but I still see a large opportunity to get more done in those first two exercises than I managed to. It was a good and I felt like I didn't have a huge amount of energy left at the end. I really pumped out the squats and my quads were screaming at me by the 100th one, sub 15 would have been nice but that will just have to happen next time.
Afterwards I did a bunch of abs & isolated chest movements. The L-sits are coming along nicely, getting them for longer than 30 seconds a set now, my goal for them will be over a minute. I wish I had my bench built here in the basement, would make for using my excellent home-made squat/bench rack a blast. I'll have to get it done here soon.
Guess there's always tomorrow.
Monday & Tuesday wrap up.
Tuesday:
Oh boy, Cindy or Mary today and I don't know if its a good thing that my quads are going to get another hit. I chose Mary though due to the fact that I need more hand stand practice and those pistols are a difficult movement and even tougher in just socks.
My warm-ups are great and really help my sore muscles to loosen up though I think these past few days have given me quite the beating. My hands are all torn up, squats & a run really helped to tighten up the quads but atleast my shoulders are in descent shape. Today was a tough and long day at work. Lots of shoveling & 10 hours of non-stop hard work made for a tired Aaron. Plus when I got home I was starving and had another big snack which I could feel settle into the pit of my gut and slow me right down.....ughhh
Warm-Up:
skip
30 push-ups
50 thrusters
30 pull-ups
50 x 20 dumbell clean & jerks
30 ring dips
Good 30 min stretch plus another 30 dowel overhead squats.
Mary:
# of rounds in 20 min of:
5 handstand push-ups
10 pistols, alternating
15 pull-ups
Total: 13 rnds + 5 HSPU + 10 Pistols + 2 Pull-ups
Not bad and I beat my last personal best. I'm really looking forward to a rest day tomorrow!
Monday:
Two posts today for the price of one and the week is just flying by. The site WOD on Monday was a good ole 5 km run and I knew from the moment I laid eyes on it that all those squats on Sunday were a not the best thing to do the day before. Oh well, i'm just glad that pull-ups aren't involved as my blisters could definitelly use some rest
5 km Run: 22 min 42 sec
I had an excellent run through Creston with a cool temperature to keep the heat off. For some reason I thought that it wouldn't take me nearly as long as previous experiences, perhaps I thought that way because of all the down hill slopes. In the end though, everything I ran down I had to run back up but now that I'm more familiar with this course I know that I can push myself a bit harder, hopefully shave a minute off. Sub 20 would be even better!
Oh boy, Cindy or Mary today and I don't know if its a good thing that my quads are going to get another hit. I chose Mary though due to the fact that I need more hand stand practice and those pistols are a difficult movement and even tougher in just socks.
My warm-ups are great and really help my sore muscles to loosen up though I think these past few days have given me quite the beating. My hands are all torn up, squats & a run really helped to tighten up the quads but atleast my shoulders are in descent shape. Today was a tough and long day at work. Lots of shoveling & 10 hours of non-stop hard work made for a tired Aaron. Plus when I got home I was starving and had another big snack which I could feel settle into the pit of my gut and slow me right down.....ughhh
Warm-Up:
skip
30 push-ups
50 thrusters
30 pull-ups
50 x 20 dumbell clean & jerks
30 ring dips
Good 30 min stretch plus another 30 dowel overhead squats.
Mary:
# of rounds in 20 min of:
5 handstand push-ups
10 pistols, alternating
15 pull-ups
Total: 13 rnds + 5 HSPU + 10 Pistols + 2 Pull-ups
Not bad and I beat my last personal best. I'm really looking forward to a rest day tomorrow!
Monday:
Two posts today for the price of one and the week is just flying by. The site WOD on Monday was a good ole 5 km run and I knew from the moment I laid eyes on it that all those squats on Sunday were a not the best thing to do the day before. Oh well, i'm just glad that pull-ups aren't involved as my blisters could definitelly use some rest
5 km Run: 22 min 42 sec
I had an excellent run through Creston with a cool temperature to keep the heat off. For some reason I thought that it wouldn't take me nearly as long as previous experiences, perhaps I thought that way because of all the down hill slopes. In the end though, everything I ran down I had to run back up but now that I'm more familiar with this course I know that I can push myself a bit harder, hopefully shave a minute off. Sub 20 would be even better!
Fixin' up the gym.
This weekend was all about finishing the set-up of my basement space. I had a squat rack to build, shelving to make, to create a back extension set-up, and a white board to put up. So it was a busy day and I still managed to get out hunting till 11 this morning.
The squat rack is awesome and works perfectly, the one thing I think I'm going to do though is put some sway braces on it as it seems to like to shift side to side. I wish I had a camera cause i'd through a couple pictures up of it.
I just had to test out my new squat rack so today was going to be a 5x5 day of back squats. Fist off was the warm-up.
2 min skip
30 push-ups
500m sprint
20 pull-ups - still sore from friday.
50 x 45lb sumo-deadlift high-pulls
20 dips
Good 20 min stretch & 30 dowel overhead squats.
5x5 Back Squat:
5 x 275lb
5 x 285lb
5 x 285lb
5 x 295lb
5 x 295lb
Finished up with a bunch of lunges, a bunch of dumbell isolated chest movements, front squat and a little 10 min metcon to finish out the upper body.
Rounds in 10 min of:
10 push-ups
5 dips
Total: 9
Starting to feel like i've recovered from Thursdays & Fridays WODS, the two days put together were quite the little devil. I see why there was a Crossfit total at the start of the 3 day split.
Super stoked on the comletion of the squat rack, next up is a bench and a 24" box.
The squat rack is awesome and works perfectly, the one thing I think I'm going to do though is put some sway braces on it as it seems to like to shift side to side. I wish I had a camera cause i'd through a couple pictures up of it.
I just had to test out my new squat rack so today was going to be a 5x5 day of back squats. Fist off was the warm-up.
2 min skip
30 push-ups
500m sprint
20 pull-ups - still sore from friday.
50 x 45lb sumo-deadlift high-pulls
20 dips
Good 20 min stretch & 30 dowel overhead squats.
5x5 Back Squat:
5 x 275lb
5 x 285lb
5 x 285lb
5 x 295lb
5 x 295lb
Finished up with a bunch of lunges, a bunch of dumbell isolated chest movements, front squat and a little 10 min metcon to finish out the upper body.
Rounds in 10 min of:
10 push-ups
5 dips
Total: 9
Starting to feel like i've recovered from Thursdays & Fridays WODS, the two days put together were quite the little devil. I see why there was a Crossfit total at the start of the 3 day split.
Super stoked on the comletion of the squat rack, next up is a bench and a 24" box.
Tough Friday
Today at work wasn't so laborious, it was a much more planned and executed day. I took a good lunch with steamed broccoli with olive oil, uncooked sesame oil and garlic, smoked salmon, raw yogurt & huckleberries, mixed unsalted nuts, an avocado and my vitamins. Still I felt lethargic and even unfocused at times, I did skip the coffee again this morning, my lunch has changed substantially and I have had a couple of very physical days this past week at work. However, I'm getting excellent sleep, plenty of minerals & vitamins, fish oil and good fats. I think its just my body readjusting to my new diet and learning how to work with it, it has only been 5 days.
I got home and lounged around, had coffee and ended up eating a big snack of cheese slices & peanut butter plus a couple of Leslie's cookies and that seemed to conk me right out. For about the next hour and a half I tried to get myself into the mood but it finally took me going downstairs to get heated up.
Did my warm-up:
50 x 20lb d-ball slams
30 pull -ups
50 x 45lb thrusters (these sucked today!)
20 dips (first time all consecutive)
2 min intense skipping
20 hand stand push-ups
Good stretch, getting the splits down and another 30 overhead squats.
I did the Burgener warm-up to get my shoulders limber for all of the olypmic snatch I was about to perform, the bar was feeling about right but I noticed a lack of grip strength, due to yesterdays WOD maybe?
THE WOD:
12 x 65lb Olympic snatch
10 push-ups
Goal: 18 rounds
Actual: 17 rounds and 3 reps of the Snatch
It went well though I think I made a mistake by not putting more into it at the start. The snatches were excellent and were coming smoothly and I was landing them in a good catch, I wouldn't hesitate to say that my technique under the high intensity of the WOD to be very good.
Tomorrow I'm building my squat rack so Leslie and I can have a fun day of Squats. Later I'm heading out for a bit of hunting, hopefully I'll get some more meat for the freezer.
I got home and lounged around, had coffee and ended up eating a big snack of cheese slices & peanut butter plus a couple of Leslie's cookies and that seemed to conk me right out. For about the next hour and a half I tried to get myself into the mood but it finally took me going downstairs to get heated up.
Did my warm-up:
50 x 20lb d-ball slams
30 pull -ups
50 x 45lb thrusters (these sucked today!)
20 dips (first time all consecutive)
2 min intense skipping
20 hand stand push-ups
Good stretch, getting the splits down and another 30 overhead squats.
I did the Burgener warm-up to get my shoulders limber for all of the olypmic snatch I was about to perform, the bar was feeling about right but I noticed a lack of grip strength, due to yesterdays WOD maybe?
THE WOD:
12 x 65lb Olympic snatch
10 push-ups
Goal: 18 rounds
Actual: 17 rounds and 3 reps of the Snatch
It went well though I think I made a mistake by not putting more into it at the start. The snatches were excellent and were coming smoothly and I was landing them in a good catch, I wouldn't hesitate to say that my technique under the high intensity of the WOD to be very good.
Tomorrow I'm building my squat rack so Leslie and I can have a fun day of Squats. Later I'm heading out for a bit of hunting, hopefully I'll get some more meat for the freezer.
Thursday - Continuous Pull-ups
Well I'm changing up my diet to fall more inline with the paleolithic diet and am training my body to use fat as its primary source of fuel. Its hard though to get your body away from all the refined carbs present in current day pantries, especially when my beautiful wife, Leslie, is such an amazing baker and cook. So this morning I skipped the coffee and ate a breakfast of roast beef (100g), ~1 tbsp of coconut oil, a grapefruit and some nuts. Aside from the taxing load to my gall bladder I felt great all morning. No grogginess, my concentration was good and thoughts were clear. Throughout the day though I did introduce a couple of carb based items just so my body wouldn't enter a complete state of shock. It was a very excellent start.
After a half day of work and taking Indiana to the vet I came home to focus in on the Crossfit WOD. Today was a continuous pull-up ladder where you complete 1 pull-up every minute then add a pull up to the next. So the first minute you do 1 pull-up, the second you do 2, the third you do 3, etc....I was definitely in to mood to break my last record of 20 rounds and 15 extra reps.
Good ole warm-up:
Intense skip 2 min
30 push-ups
Intense skip 2 min
20 pull-ups
Intense skip 2 min
20 dips
Good stretch and another 30 overhead squats.
Hit up Continuous pull-ups:
New personal best of:
23 rounds &15 pull-ups.
Felt super easy up to about round 17 then all I could think about was breaking through the 22 mark. I still was finishing up the rounds with plenty of time and even purposefully breaking up the sets but by the time I came to 21 I new that I could make the 23 mark.
Afterwards I did some handstands, hammer curls, shoulder press, bicep curls and rotator cuff exercises. I know that coupling all of these movements together will make Crossfit and life easier and though some may laugh at the isolated movements. You better walk the walk.
After a half day of work and taking Indiana to the vet I came home to focus in on the Crossfit WOD. Today was a continuous pull-up ladder where you complete 1 pull-up every minute then add a pull up to the next. So the first minute you do 1 pull-up, the second you do 2, the third you do 3, etc....I was definitely in to mood to break my last record of 20 rounds and 15 extra reps.
Good ole warm-up:
Intense skip 2 min
30 push-ups
Intense skip 2 min
20 pull-ups
Intense skip 2 min
20 dips
Good stretch and another 30 overhead squats.
Hit up Continuous pull-ups:
New personal best of:
23 rounds &15 pull-ups.
Felt super easy up to about round 17 then all I could think about was breaking through the 22 mark. I still was finishing up the rounds with plenty of time and even purposefully breaking up the sets but by the time I came to 21 I new that I could make the 23 mark.
Afterwards I did some handstands, hammer curls, shoulder press, bicep curls and rotator cuff exercises. I know that coupling all of these movements together will make Crossfit and life easier and though some may laugh at the isolated movements. You better walk the walk.
Tuesday
Well today was a tiring one and not just because of Crossfit. Work was the real cause and let me tell you that trying to man handle extremely large copper conductors while bending them around 90 degree corners is no easy task. I spent all day moving, lifting and bending these monstrosities so they ran parallel and perfectly entered the sub distribution centre. Hard work, but isn't this the reason we train the way we do?
Today I decided that I would visit the WOD from halloween and see just how well my squats, push-ups, pull-ups and sit-ups had fared from my hiatus. I knew this workout would be a "push through failure" set of exercises. I wasn't wrong.
I warmed up with:
50 x 45lb Sumo Deadlift Highpull
30 push-ups
2 min intense skipping
20 pull-ups
50 x 45lb Thrusters
20 dips
Good 15 minute stretch followed by 30 dowel Over Head Squats.
The Workout:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups
Time: 21min 21 sec
An excellent basic movement WOD. I found the Squats, Push-ups and Sit-ups a piece of cake but the Pull-ups were a ground from about the 30 mark in the second round. Watching the clock and trying to hit a sub 20 was a mind game and I think what pulled me through to 21:21 was the rippin music I had playing in my basement.
Man I love my home gym and I hope I never fall off the wagon.
Today I decided that I would visit the WOD from halloween and see just how well my squats, push-ups, pull-ups and sit-ups had fared from my hiatus. I knew this workout would be a "push through failure" set of exercises. I wasn't wrong.
I warmed up with:
50 x 45lb Sumo Deadlift Highpull
30 push-ups
2 min intense skipping
20 pull-ups
50 x 45lb Thrusters
20 dips
Good 15 minute stretch followed by 30 dowel Over Head Squats.
The Workout:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups
Time: 21min 21 sec
An excellent basic movement WOD. I found the Squats, Push-ups and Sit-ups a piece of cake but the Pull-ups were a ground from about the 30 mark in the second round. Watching the clock and trying to hit a sub 20 was a mind game and I think what pulled me through to 21:21 was the rippin music I had playing in my basement.
Man I love my home gym and I hope I never fall off the wagon.
Monday Main site WOD
Tonight I decided that I would do the Crossfit.com sites suggestion of: Snatch, overhead squat & running. It looked like it would be an excellent heart pumper combined with some technique and a bit of muscular endurance plus I get to use my new weights!
I did a usual warm-up of:
2 min skipping
30 push-ups
2 min skipping
20 pull-ups
2 min skipping
15 dips
Followed by an excellent stretch and a bunch of dowel weight overhead squats.
Getting into the workout was quite interesting as I had the opportunity to warm-up properly, do the burgner warm-up and work my Snatch up to 95lbs. Indiana was also stoked for the WOD as he would accompany me on all of the runs, he's gotta get his exercise to, I just wish I had a weighted vest for him!
The workout was:
5 rounds for time of
3 x 95lb Snatches
15 x 95lb Overhead Squats
400m Run
Time: 20 min 55 secs
It went well and was felt really easy. I managed to pull off all of the Overhead Squats unbroken and ran in and out of the basement. Indiana didn't lag behind at all and even spurred me on during the long uphill sections. I must say though that I was fairly disappointed when I found out that my time was about 5 minutes slower than what it should be. I think it was mainly because I really ran 500 meters every lap instead of 400 and coupled with a long uphill section.
After the WOD I followed up with a series of sets; Lunges, kipping pull-ups, front squats and hammer curls.
So far so good and the second day of November was a successful one!
I did a usual warm-up of:
2 min skipping
30 push-ups
2 min skipping
20 pull-ups
2 min skipping
15 dips
Followed by an excellent stretch and a bunch of dowel weight overhead squats.
Getting into the workout was quite interesting as I had the opportunity to warm-up properly, do the burgner warm-up and work my Snatch up to 95lbs. Indiana was also stoked for the WOD as he would accompany me on all of the runs, he's gotta get his exercise to, I just wish I had a weighted vest for him!
The workout was:
5 rounds for time of
3 x 95lb Snatches
15 x 95lb Overhead Squats
400m Run
Time: 20 min 55 secs
It went well and was felt really easy. I managed to pull off all of the Overhead Squats unbroken and ran in and out of the basement. Indiana didn't lag behind at all and even spurred me on during the long uphill sections. I must say though that I was fairly disappointed when I found out that my time was about 5 minutes slower than what it should be. I think it was mainly because I really ran 500 meters every lap instead of 400 and coupled with a long uphill section.
After the WOD I followed up with a series of sets; Lunges, kipping pull-ups, front squats and hammer curls.
So far so good and the second day of November was a successful one!
Sunday Workout
Well I decided to repeat Diane today, since it goes so well with my handstand focus plus I'd get to use the new weights I picked up from Nelson.
Indiana, our yellow lab, took me on a good uphill run that ended up looping around the community center I'm helping to build here in Creston. Took me about 30 minutes with a quick stop to talk to some dude about a 30-30.
Stretched it out downstairs and used the new IT roller I picked up from Summit to roll out my quads and lower back. If you don't have an IT roller your missing out, they're amazing!
My handstands are progressing quite nicely and I can now stand suspended mid air without the use of the wall. I've really been able to pull my body in tight and keep my form straight and balanced.
Its been a long time since I did any dead lifts over 135lbs, ~7 weeks, so being able to lift up to 360lbs in my basement should keep me happy for quite a while. I gradually worked my way up to the 225lb pre-req for the diane WOD, everything felt great and strong.
Diane took me 5 min and 4 seconds, a good solid performance but I'd like to get it back down to 4 min 30 sec again. The handstands went really well and the deadlifts were a bit broken up, I had to split up the 15 rep set.
Tomorrow I think i'm going to focus on the Crossfit.com WOD from Saturday, though I must say that Mondays WOD looks pretty excellent....decisions decisions.
Indiana, our yellow lab, took me on a good uphill run that ended up looping around the community center I'm helping to build here in Creston. Took me about 30 minutes with a quick stop to talk to some dude about a 30-30.
Stretched it out downstairs and used the new IT roller I picked up from Summit to roll out my quads and lower back. If you don't have an IT roller your missing out, they're amazing!
My handstands are progressing quite nicely and I can now stand suspended mid air without the use of the wall. I've really been able to pull my body in tight and keep my form straight and balanced.
Its been a long time since I did any dead lifts over 135lbs, ~7 weeks, so being able to lift up to 360lbs in my basement should keep me happy for quite a while. I gradually worked my way up to the 225lb pre-req for the diane WOD, everything felt great and strong.
Diane took me 5 min and 4 seconds, a good solid performance but I'd like to get it back down to 4 min 30 sec again. The handstands went really well and the deadlifts were a bit broken up, I had to split up the 15 rep set.
Tomorrow I think i'm going to focus on the Crossfit.com WOD from Saturday, though I must say that Mondays WOD looks pretty excellent....decisions decisions.
Wading through all the suplement garbage.
There are some things I know about supplements and food from being involved in the fitness world that make sense. Like I know that the quality and amounts of nutrients you ingest (protein, carbohydrates & fats) will determine how your body uses them and for what purpose. ie using it for energy or storing it. I also know that protien is one of the cellular building blocks and is an excellent supplement provided you get a quality protien and don't over use it. Honestly though, there is so much misinformation out there about all of the different supplements that who can seperate the good from the bad. I mean, they all come in such fancy packages, with great promises and significant price tags, all because theirs is the best. Who's to say?
So this is my attempt to learn a bit about the supplements that are ever present in the sports world. Though i'm certain that if I use credible sources, not manufacturers, and multiple sources there's a whole world of information waiting to be read.
To start it all off I'll look into multi-vitamins and what health Canada recomends. I think that this will give a good basis for what to start off with.
Wish me luck.
So this is my attempt to learn a bit about the supplements that are ever present in the sports world. Though i'm certain that if I use credible sources, not manufacturers, and multiple sources there's a whole world of information waiting to be read.
To start it all off I'll look into multi-vitamins and what health Canada recomends. I think that this will give a good basis for what to start off with.
Wish me luck.
Friday Fun
I was looking forward to Annie all day. I've done this WOD once or twice without much success, mostly due to the fact that I was never that proficient at double unders. That would change today though since double unders have become a fun and enjoyable part of my skipping routines.
Warming up was good tonight and made me feel extra limber, my russian splits are getting close!
Warm-up:
54 x 45lb sumo-deadlift high pulls
30 push-ups
54 x 45lb sumo-deadlift high pulls
20 kipping pull-ups
54 x 45lb sumo-deadlift high pulls
20 dips
Annie was next and goes like this:
50-40-30-20-10
of
Double-unders & sit-ups completing each numerical set together and I managed to finish it up in 7 min 40 sec.
After, I did a whole bunch more dips & worked on my L-sit, I'm gonna get that sucker up to a minute before Jan 1st. Thats my goal.
It was a good day for a Crossfit WOD. I felt like I had lots of energy from the previous nights sleep, i've cut out the high glycemic carbs again and i'm exercising regularly.
Can't wait to see what the new year brings!
Warming up was good tonight and made me feel extra limber, my russian splits are getting close!
Warm-up:
54 x 45lb sumo-deadlift high pulls
30 push-ups
54 x 45lb sumo-deadlift high pulls
20 kipping pull-ups
54 x 45lb sumo-deadlift high pulls
20 dips
Annie was next and goes like this:
50-40-30-20-10
of
Double-unders & sit-ups completing each numerical set together and I managed to finish it up in 7 min 40 sec.
After, I did a whole bunch more dips & worked on my L-sit, I'm gonna get that sucker up to a minute before Jan 1st. Thats my goal.
It was a good day for a Crossfit WOD. I felt like I had lots of energy from the previous nights sleep, i've cut out the high glycemic carbs again and i'm exercising regularly.
Can't wait to see what the new year brings!
Thursday Handstands
Handstands are definitely one of my favorites even though I'm not the best at them. They involve a huge amount of mid-line stability, muscular endurance, large quantities of technique and patience. For some they're not so hard but I've struggled with them since I started Crossfit 3 years ago, granted they've never held a predominate position among my training routines.
I started with a good skipping warm-up, doing plenty of cross overs and double unders, another excellent skill. Worked my way through a stretching routine and ended up using the parallel bars for hand stands. I find that using a set of parallel bars about 4" off of the ground really gives you a chance to feel how your mid line extends from your neck to shoulders, through your abdomen, into your hips and through to your toes. When all pieces are in line with and head in a neutral position it comes together to form a swaying motion that just feels like your standing, but on your hands.
Tonights WOD was purely technique:
5 rounds:
1 min Hand-Stands
20 x 45lb over-head squat
20 x 45lb shoulder press
I started with a good skipping warm-up, doing plenty of cross overs and double unders, another excellent skill. Worked my way through a stretching routine and ended up using the parallel bars for hand stands. I find that using a set of parallel bars about 4" off of the ground really gives you a chance to feel how your mid line extends from your neck to shoulders, through your abdomen, into your hips and through to your toes. When all pieces are in line with and head in a neutral position it comes together to form a swaying motion that just feels like your standing, but on your hands.
Tonights WOD was purely technique:
5 rounds:
1 min Hand-Stands
20 x 45lb over-head squat
20 x 45lb shoulder press
Wednesday
At it again and warmed up with a good 5km leisurely run, did a couple errands along the way and even a bunch of box jumps onto a 30" platform.
The workout was a mediocre one. Just didn't have the kick usually associated with a high intensity short duration couplet.
3 rounds for time of:
40 x 135lb Deadlift
20 x Ring Dips
Time: 9:44
Still finding the dips to be a bit of a challenge, damn I hate them, but I'm going to have to get better if my Jan-May session of gymnastics is going to turn into something substantial.
Afterwords I worked on my L-sits on a fancy new pair of bars my buddy Mike gave me. They worked very sweet.
Tomorrow its onto handstand push-ups and something to do with 135lbs.
The workout was a mediocre one. Just didn't have the kick usually associated with a high intensity short duration couplet.
3 rounds for time of:
40 x 135lb Deadlift
20 x Ring Dips
Time: 9:44
Still finding the dips to be a bit of a challenge, damn I hate them, but I'm going to have to get better if my Jan-May session of gymnastics is going to turn into something substantial.
Afterwords I worked on my L-sits on a fancy new pair of bars my buddy Mike gave me. They worked very sweet.
Tomorrow its onto handstand push-ups and something to do with 135lbs.
Tuesday Morning
Over the next month I'll be focusing on:
Hand Stands - Really want to find that perfect balancing point.
Ring Dips - They've always been my bane, it's time I slayed them....as Gavin would say.
The Pike - Keeping your core tight and in control is hugely beneficial.
Back Squat - I have to re-train myself to stop leaning forward of the bar. Keep the weight centred above the arch of the foot, head remains in a neutral position and drive up keeping your knees out.
Perhaps 4 may be to many skills to focus on for the duration of one month though I plan on coupling them together. However they will make up the basis for most of my routines and that I believe will give me enough time with them to learn the movement better.
Hand Stands - Really want to find that perfect balancing point.
Ring Dips - They've always been my bane, it's time I slayed them....as Gavin would say.
The Pike - Keeping your core tight and in control is hugely beneficial.
Back Squat - I have to re-train myself to stop leaning forward of the bar. Keep the weight centred above the arch of the foot, head remains in a neutral position and drive up keeping your knees out.
Perhaps 4 may be to many skills to focus on for the duration of one month though I plan on coupling them together. However they will make up the basis for most of my routines and that I believe will give me enough time with them to learn the movement better.
Monday
Began with one of my usual warm-ups:
Skip - 2 min
30 Push-ups
Skip 2- min, last 30 sec double unders
20 pull-ups
Skip 2-min, last 30 double unders
15 ring dips
Good all round body stretch
30 Bar-overhead squats.
Practiced handstands - felt really good hitthe groove a couple times.
Cindy - Love the combo of this WOD, nothing but body weight and stamina involved.
21.333 Rounds
Finished off with some isolated strength movements. Chest & Arms.
Skip - 2 min
30 Push-ups
Skip 2- min, last 30 sec double unders
20 pull-ups
Skip 2-min, last 30 double unders
15 ring dips
Good all round body stretch
30 Bar-overhead squats.
Practiced handstands - felt really good hitthe groove a couple times.
Cindy - Love the combo of this WOD, nothing but body weight and stamina involved.
21.333 Rounds
Finished off with some isolated strength movements. Chest & Arms.
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