Monday, June 16, 2008
Sandbag Clean to 10 Zercher Squats x 4
Back Squat: 135 x 3/225 x 3/225 x 3/225 x 3/245 x 3/245 x 3/
Snatch Deadlift, 130 x 2 x 3
Push Press, 135 x 5 x 5
Pull-ups, (w/mini band assistance) 8/7/8
Sandbag Turkish Get-ups, 70#: 5 each side
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Tuesday, June 17, 2008
Deadlift Singles to 90% 1RM
Snatch Grip: 155×3/199×3
Std.: 289/339/379/429/450f/379/379.
Pull-ups, (band assisted): 8/7/7.
Good Mornings, x 5: 65/85/95/115/115.
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Wednesday, June 18, 2008
Rest Day
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Thursday, June 19, 2008
Warm-ups, including 3 rounds of Burgeners
Snatch + Hang Squat Snatch + Overhead Squat x 3: 65/75/88
Cleans + Hang Squat Clean + Front Squat x 3: 88/115/125
KB Snatch, 24 kg: 20/20/20/20
Stopped when my form went away. Very hot and humid.
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Friday, June 20, 2008
Warm-ups with mini-bands, OHS 45×10 x 2; BB Presses 45×10 x 2; Snatch Balance 45×5 x 2; Power Snatch 45×5 x 2.
Two Position Snatch, 60% x 4. 60% = 70#
Snatch Balance, 88×2 x 3/100 (85%) x2 x 3.
Band Assisted Pull-ups: 7/8/9/8/.
10# Ball Slams: 50
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Saturday, June 21, 2008
2 Station 2 Man Metcon
Station 1: 70# sandbag. 1 clean to 10 zercher squats, press overhead and walk 50 meters and drop. Clean to shoulder, walk back 50 meters and bear hug squat 10 x
Station: 2: 88# BB Power Cleans until the other guy finishes the sandbag set.
Repeat Station 1:
Station 2: 3 BB deadlifts + 3 overhead presses. Repeat until the sandbag guy finishes.
Repeat Station 1:
Station 2: 24 kilo kettlebell swings until the sandbag guy finishes.
After a minute rest, I repeated the Station 1 sandbag set and the Station 2 Power Cleans
Kettlebell swings 24 kg: 20/20/25/.
Ring Dip Ladder: 2/4/6/8/10/8/6/4/2. Ast my strength waned on some of te higher repped dips, I did jumpers to lockout.
Ring Push-up Ladder: 2/4/6/8/10/8/6/4/2.
Mike Covert came up with this hot fun smoker!
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Sunday, June 22. 2008
Rest Day
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June 21st, 2008
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MarkFu |
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This was a pretty good week for training as I got in some Oly lifting, powerlifting, kettlebells, skating, and even a run. I would say that is mixing it up!
Monday, 4/7
Kettlebell Swings, 32 kg. 1 minute rest 20/20/20/20
Kettlebell Swings, 24 kg. 20/30.
Kettlebell Swing/Walk, 24 kg. 15/15/15/15.
Kettlebell Snatch, 24 kg. 8 x 5/5
14,100 lbs
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Tuesday, 4/8
3 rounds of Burgener warm-up
Clean & Push Press, x 3 45/65/90/100/110/120/120/130/140/110.
Rack Pulls, singles at knee height 225/315/405/455f/455/475/500.
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Wednesday, 4/9
Rest
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Thursday, 4/10
BB Snatch doubles, full squat:
65/75/75/80/90/90/95/100/105.
KB Swings, 24 kg.
2H: 30/20/20.
H2H: 40/30/25/20/15.
200 swings, 10,600#
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Friday, 4/11
No liftin’ or swingin’ today. Instead, I went to the beach in the early evening and ran for 41 minutes. It went well and the weather was perfect.
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Saturday, 4/12
Back Squats: 135×5/135×5/185×3.
10 x 225# (70% 1RM) doubles, :45 rest between sets.
Deadlifts: 245×3//295×1/335×1.
10 x 365# (70% 1RM) singles, :45 rest between sets.
2 Slosh Pipe overhead walks; 50 meters or so. A “tsunami in a tube”.
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Sunday, 4/13
Rest
April 13th, 2008
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Another one of the “girl” workouts is Elizabeth and a tough one at that. It calls for 3 rounds of 135# cleans at reps of 21-15-9. The second part of that is ring dips in the same numbers.
One of the great things about Crossfit is the scalability of the workouts. I opted to do 95# cleans instead and to get the same total weight as the rx’ed 135 lbs. I had to increase to reps to 30-21-13. While I may be able to do the rx’ed ring dips now that my shoulder is healthy again, I don’t have rings and did not train at Crossfit Marina, the substitution was doing regular bar dips but at 3x the number of the the ring dips.
On the cleans, I got decent and deep squats on about 2/3 of the reps. the remaining 1/3 was more in the way of power cleans, with a much shallower squat. All my rounds were “broken” reps, but I cut back the rest time as much as possible. My time for this was 19:36. I think the last time I did this WOD was August of last year and was using 65# instead of today’s 95#. My time then was 17 minutes and change. This WOD was preceded by 3 rounds of the Crossfit warm-up and the Burgener Warm-up, which helped a lot.
January 27th, 2007
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We woke up to a rainy morning, but that wasn’t enough to deter us from driving out to Huntington Beach to train. Unfortunately, in Val’s case she got stuck on the 405 between Beach and the Goldenwest exit due to an accident on the rain-soaked freeway. Once she got off at the exit, she had to turn around and go home because she exceeded her time window for her workout.
Brent and I were both a bit sluggish but we did 21-15-9 Cleans and ring dips. I subbed out regular dips and went light at 65# for the cleans to work on form a bit. I consider this a light workout, sort of an active rest. I noticed though I have a slight groin strain now on the left side, probably from yesterday’s squats. Then, while doing the warm-up run, I tweaked my right knee. All this, the rain, the previous wods are told me to take it easy, so I did. Gotta train smart!
December 22nd, 2006
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