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a space where I will rant about: baseball, fitness training, MMA, comic books, video games, philosophy, politics, society, and general assclownery.
NOTE: I annotate all my lifting as weight x reps x sets, so 200x3x5 would be 200lbs done for three repetitions for five sets.

Thursday, September 25, 2008

WOD 9.24.08

Weighted Pull-ups
40x3,53x3,63x3,78x3,88x3

Accessory work of L-sits and some Sumo Dead Lift High Pull practice.

Tuesday, September 23, 2008

WOD 9.22.08

Snatches, heavy singles. You know how sometimes things just click? That happened for me today, my third pull just suddenly started happening. It made the snatches so much easier not having to pull the bar all the way to the power position. I started off at 75, an easy weight and did a few reps until it felt right and I was able to keep that feeling while adding more weight. I think it was the first time I have really ever enjoyed a snatch workout.
Singles:
75, 95, 125, 130miss, 130, 135, 140, 145, 150, 155, 160, 165, 170, 177miss, 177

Even the misses were more a problem of receiving improperly than not getting a good pull, so I felt confident I could hit them with another try. Today I went from my PR being 135lb power snatch (an ugly one at that) to being a bodyweight squat snatch. Very cool.

Sunday, September 21, 2008

WOD 9.21.08

Today's WOD was:
Max Rounds in 20 minutes of:
6 Ring Dips
8 Pull-Ups
10 Wall Ball Shots w/20lb ball

12+ 4 Dips

Hit the wall big time, had 10 rounds at about 15mins then struggled to get 2 the next 5.

Stretched and foam roll to afterwards and then some double under practice, double unders are still a work in progress.

Saturday, September 20, 2008

9.20.08

Today was a 3x5 Front Squat workout, followed by a short Metcon for FGB prep.

Front Squat
185xs3, 225x3, 245x3, 255x2

Felt something go a little weird with my back on the last set. Felt fine later on.

Then:
4 Rounds
10 Sumo Deadlift High Pulls @ 95#
20 Box Jumps @ 24"
Time - 4:22

Thursday, September 18, 2008

WOD 9.18.08 Grace

Grace is 30 clean and jerks at 135lbs as fast as possible. I did the first 15 unbroken and then did them about 3 at a time after that. Time was 3:39 which was a PR by like 2 mins.

Accessory work was rowing intervals (focused on technique) and some broad jump variations.

Wednesday, September 17, 2008

WOD 9.17.08

Today was Push Jerks and some accessory work

Push Jerk 1x7
185, 205, 215, 225, 235fail, 235, 245fail

The first 235 I did not commit to, got more aggressive the 2nd time and nailed it. Still need to get more comfortable being underneath the bar.

After that we did some Jerk Dip Squats which consisted of loading the bar 5-10% heavier than you can jerk and doing the dip drive portion of the movement.

Jerk Dip Squat
245x3, 255x3

The some Sotts Presses and V-ups.

Sotts Press 40lbsx10x3

V Ups 3x10

Monday, September 15, 2008

WOD 9.15.08 The Chief

"The Chief"
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.


As RX'd
R1: 5
R2: 4
R3: 5
R4: 5
24 Total

Should have attacked that 2nd round better, tried to pace it and ended up coasting a bit.

Sunday, September 14, 2008

WOD 9.14.08

Back Squat 5x5:
275x5
305x5x3
Loaded the bar with 315 for the last set and immediately dumped it. Something felt wrong in my lower back, thought it better to leave it alone.

Afterwords we did Tabata Push Press as part of our Fight Gone Bad prep.
75# Push press, 8 rounds of 20 sec work alternated with 10 sec rest.
112 total reps.

Saturday, September 13, 2008

WOD 9.13.08

Todays workout

3 Rounds for Time of:
5 Deadlifts @ 390lbs (75% of 1 RM)
10 Ring Dips (strict, no kip)
15 Box Jump Dumbbell Cleans w/ 30lb dumbbells
Time - 12:24

Box jump dumbbell cleans are simply jumping on a box with dumbbells in each hand, landing in a squat position (with dumbbells held on the shoulders) and then standing up on the box, basically a dumbbell squat clean with an exaggerated jump. The deadlifts killed me, I was seeing stars after each rep during the second and third round, dips were easy, the jumps were a pain in the ass. Had a hard time griping the dumbbells in the later rounds, the deadlifts pretty much fried my hands.

Wednesday, September 10, 2008

WOD 9.10.08 Cindy

Today's workout was Cindy, I have been wanting to do this one for quite some time, my last PR was 20 rounds and 1 pull-up, but since then my performances on Murph and other similar WODs let me know that I could break that, the question was by how much.

Cindy
20 mins of as many rounds as possible. Each round consists of the following:
5 Pull-ups
10 Push-ups
15 Squats

Today: 25 rounds + 5 pull-ups and 2 push-ups. I kept a good pace, 14 rounds the first 10mins, then 11+ the next 10. My legs were still a little fried from Monday and sure enough the squats were the hardest part. My work schedule is forcing me to take the next two days off, which is undoubtedly for the best.

Monday, September 8, 2008

WOD 9.8.08

For this WOD there are 3 stations at each station you performs max reps for thirty seconds followed by one minute of rest and repeat 5 times for a total of 6 work rounds. After a minute rest you move to the next station and do another 6 work rounds, before rotating to the third station to do a final 6 work rounds. Score is total reps completed.

The three stations are Front Squat, Shoulder Press, and Weighted Pull-ups. The RX'd weight is derived from a percentage of your 1RM for each movement as follows:

65% Front Squat
65% Press
30% Weighted Pull-Up

For me the workout broke down like this:

Pull-ups @30lbs: 58 reps
Front Squat @175lbs: 37 reps
Press @125lbs: 33 reps

128 total reps, last time was 112 back in May. Most of that PR was picked up by a big increase in pull-ups, was a little more comfortable with my kip and did them first as opposed to last this time.

Afterwords played with Box Jumps, hit 49" flat footed and 53" with a running start. PR's for both. Still figuring out the right speed to approach the box and how to get my steps right, so I think I still have some room for improvement.

Sunday, September 7, 2008

Climbing at the Gunks

So in the spirit of Crossfit's mandate to play new sports and try new activies a bunch of us drove up to New Paltz for some rock climbing at the Gunks. We did some light hiking and bouldering. The weather was perfect, low 80's and cooler than that in the shade, which we were in for most of the day. We tried doing the various climbing problems as they were described in the guidebook we had but since none of us were very experienced climbers we pretty much just got to the top any way we could. On one particular face, after climbing to the top of the ridge I went exploring for half hour or so, got a little lost on purpose, and eventually found my way back. I forgot how much I used to enjoy that back when I used to go camping. All in all a great trip and it had kinda inspired to give climbing another shot.

Saturday, September 6, 2008

WOD 9.6.08

Today was Clean and Jerks for singles. Started off at 95 worked through a progression until I hit 205. 205 was ugly so I dropped it down to 165 and hit a few that looked alright.

Afterwards played around with some Turkish Get Ups, first with 24 and 32kg kettlebells then with a barbell loaded at 75 and 95.

Finished off with 69 burpees to get caught back up with the 100 day burpee challenge.

Looking forward to eating a shit-load of pork tonight.

Thursday, September 4, 2008

WOD 9.4.08

Today was 3x5 deadlifts and a metcon in honor of a classmates birthday.

Deadlifts:
325x3
375x3
395x3
425x3
445x3

My legs are still beat to shit but I was pulling ok. Was going to try another set at 475 but I reripped the callus on my right hand during the last set, when I retaped it, it was too hard griping the bar.

"Margie"
2 rounds of:
31 Oh Sallys (basically hindu or dive bomber pushups)
31 Wallballs 20#
31 Dbl split snatch each arm 40#
Time: 13:35

I will enjoy tomorrow's rest day.

Wednesday, September 3, 2008

WOD 9.3.08

Today was Back Squat and a short metcon workout, wasn't looking forward to heavy squats after the beating my legs took yesterday, but fuck it.

Back Squat 1-1-1-1-1-1-1
275, 315, 335, 355FAIL, 315, 320, 350

Wasn't feeling real strong coming out of the hole until that 320 (6th set). The 350 felt strong. I mean it is 30 pounds under my PR but I wasn't close to being able to put up a PR tonight.

Metcon WOD was 3 rounds of 10 Toe to bars (hang from a pullup bar, keep your legs straight and touch your toes to the bar), 20 kettlebell swings each hand (16kg kettlebell), and 40 ' of broad jumps. Wasn't that bad, except the tape came off my right hand and the kettlebell was rubbing on my torn callus. Time was 9:58

Tuesday, September 2, 2008

WOD 9.2.08 Kelly

Did this one at Crossfit The Rock in Rockville Centre, a fairly new affiliate that is about 10 mins from my office. Hadn't heard of this WOD before and I can't say I was excited to try it, since I hate wall balls. All the more reason to do it I suppose.

Kelly
5 Rounds:
400m Run
30 Box Jumps 24"
30 Wall Balls 20#
Time: 32:14

Nice little space they have there, and Larry the coach seems like a real cool guy, I'll have to get back there again.

Monday, September 1, 2008

WOD 9.1.08 Lynne

In an effort to force myself to update this thing, I am endeavoring to post my workouts every day. So today was Lynne, 5 rounds of max reps body weight (177#) bench press followed immediately by max pullups. Rest as needed between rounds (meaning after you have finished both exercises).

Bench Press Reps/Pullups
R1: 22/32
R2: 13/20
R3: 15/20
R4: 11/20
R5: 11/20

187 Reps total. First time doing it with a spotter for the bench which was great because I didn't have to stop until I couldn't lift the damn bar anymore, unlike when I lift alone and have to stop a rep or two before then.