Monday, 6/23/08
Back Squat:135×5/185×5/225×3
85% (255#) x back 3 x 5
My neglected1RM back squat is down about 15#
Clean Deadlift: 115% (215#) x 2 x 3
Push Press: 83% (145#) x 4 x 5
Chins, band assisted: 10/10/11
GHD Sit-ups: 3 x 15
65# Sandbag Power Cleans: 10
65# Sandbag Squat Cleans: 10
———————————————————–
Tuesday, 6/24/08
Muscle Snatch + Snatch Balance, Heaviest Muscle Snatch x 1 + 2
45/65/75/88/88/95/100/105.
MId-hang Snatch @ 65% x 2 x 4, (70#).
8 rounds,
5 kipping pull-ups (assisted) + 5 clapping push-ups.
————————————————————–
Wednesday, 6/26/08
Rest Day
—————————————————————
Thursday, 6/27/08
Went to the Santa Monica Stairs and did three laps of the 189 steps with a 65# sandbag; alternating shoulders and back. Brutal.
Next,
4×10 sandbag squat cleans
2×10 sandbag cleans and press
2×10 sandbag snatch
200 meter shoulder carry
That lit me up and left me smoldering, especially the stairs.
——————————————————–
Friday, 6/28/08
Rest Day
——————————————————–
Saturday, 6/28/08
The Four “P”s…all pulling. 9 reps each
•Power Cleans, 125
•High Pulls, 155
•Deadlifts, 300
•Stiff Legged Deadlift, 175
•Rows, 125
Pull-ups, single red band assisted, 2×5
—————————————————————–
Sunday, 6/29/08
Kettlebell Workout in the Park
Steve Belanger and Marc, both RKC instructors held a training in the park for experienced and beginner kettlebellers.
For the workout portion, I used a 53 then a 70# KB for ladder swings both two hand and single hand. In there were a few sets of snatches, 3 rounds of kettlebell Bear Crawls and 5 x 50′ rope pulls with an 88# KB at the end. Did a set of push ups after each. The rest of the time was spent socializing and playing with the bells.
June 29th, 2008
Posted by
MarkFu |
Training Log |
no comments
Tonight’s workout was difficult, as expected as I did exercises I
haven’t done with any consistency in some time, especially the
pull-ups, which had been hampered by my “tennis elbow”.
What wasn’t expected, was how crappy I felt afterwards. I initially
thought it was just because I had been neglecting these that I was so
discombobulated but then I realized I hadn’t eaten all day and I was
under-hydrated. Just plain dumb.
Anyway, the workout was all bodyweight stuff.
200 reps of push-ups, pull-ups (assisted) and squats in the fewest amount of sets needed to hit 200.
Push-ups: 40/30/30/21/25/20/16/20 = 202. 8 sets, for just over an average of 25 reps.
Pull-ups: 20/20/20/25/25/25/25/20/21 =201. 9 sets, for a 22.3 rep average.
Squats: 50/50/30/50/20 =200. 5 sets, for a 40 rep average.
I’m glad this one is done. I gotta go eat something!
Technorati Tags: Pull-ups, Push-ups, Squats, bodyweight
March 19th, 2008
Posted by
MarkFu |
Training Log |
no comments
On a hat tip from Scott at straighttothebar.com:
The Wall Street Journal in the March 18th edition written by Laura Johannes, ran an article, “Getting A Handle On Weight Training”.
This is a very short article, meant to introduce their readers to the kettlebell phenomenon and includes a quote about safety and form from Pavel Tsatsouline.
Here is another link to go to if you want to increase your push-ups, mil-style, from Stew Smith. This one comes by way of leanandhungryfitness.com. This is a minimum 10 day plan I am going to give a go.
March 18th, 2008
Posted by
MarkFu |
Weblogs |
no comments
Put together on the fly was how today’s session played out. I deployed the 20 kg kettlebell and the Elite rings for 3 pairs of exercises and 3 sets of each exercise.
I needed to move away from heavy lifting for a little while and this workout was more about muscular endurance.
Ring Push-Ups: 25/25/25 KB Figure 8’s: 25/25/25
Ring Dips: 8/8/8 (last set done on bars) KB Swings, H2H: 30/30/30
Ring Body Pulls: 10/10/10/10 Two Hand Anyhow: 20/20/20
I finished with 20 snatches.
High heart rate throughout and I finished with a solid session.
February 23rd, 2008
Posted by
MarkFu |
Training Log |
no comments
My main objective tonight was to do a lot of kettlebell snatches and I got to it…eventually. Everything that led up to it was definitely worthwhile, cardio and bodyweight in nature. At first, it just seemed like an extended warm-up, but it became a long, yet varied interval workout . Here’s how it it looked:
Rope jumps: 6 x 100 jumps.
Jumping Squats, 45# bar: 15/15/15/20/20/20.
Pull-ups, band-assisted: 10/10/10/10.
Ring Dips: 10.
Push-ups: 40.
Sit-ups: 30/30/30.
Now, I was ready for the kettlebell snatches, done with a 16 kg bell: 8 x 20.
To finish off the evening workout, I did
25 air squats, followed by 3 x 15 goblet squats with the 16 kg kettlebell.
January 17th, 2008
Posted by
MarkFu |
Training Log |
no comments
One of the Crossfit “Girls”, Angie stopped by for a 22 minute visit. (It seemed so much longer)!
This is one of the benchmark WODS that focuses on cardiovascular bodyweight exercises and is relatively steady-state, with a pick up in activity at the start of the next exercise. That little burst doesn’t last long however.
Angie is done for time and is:
100 pull-ups, in my case, were band-assisted. These were the hardest.
100 push-ups, the easiest for me,
100 sit-ups, with an Ab-mat, and finally,
100 squats, which took the least amount of time.
Val did a scaled version and seemed to enjoy herself and did well. A nice way to end a cycle. Tomorrow should be a rest day. We’ll see.
December 13th, 2007
Posted by
MarkFu |
Training Log |
no comments
It was 53° outside of the gym tonight and my Wisconsin upbringing tells me by experience that in mid-December, that’s a heat wave. Maybe that’s why it’s funny to get the comments I get from people inside the gym (box). “Why are you training outside?” I reply, “I like being outside the “box”. They don’t get it. What they really don’t get is why the hell I am out there training when it is so “cold”. I tell tell them I’m not at all cold, I just have more logs burning in the fireplace. They usually don’t get that either.
For all you metcon junkies, you know just how much heat is generated during one of these sessions. To the guys wandering around from machine to machine they would be cold at the slow pace at which they are moving. After 20 minutes, when I came back into the (warm) gym, I am drenched, so being cold was never a problem. It was, in fact, quite refreshing and possibly the best part of the training.For the training, I did 3 rounds, timed, of:
- 400 meter run
- Kettlebell Swings, 20 kg. x 30
- 30 Push-ups
- 30 Mountain Climbers
This was an ass-kicker and I was broken down in the third round, but finished in 20 minutes to no applause, but at least I didn’t get any more silly-ass questions.
December 12th, 2007
Posted by
MarkFu |
Training Log |
no comments
In anticipation of 51 giving way to 52, MarkFu set the stage for continuing the workouts like they have been most of ‘06 and all of ‘07 and improving on them. Crossfit has the the “Filthy Fifty” and now I have the Fu Fifty Two. I invite you all try it regardless of your age. You’ll like it, especially if you are in a hot, sweaty gym! Go ahead and beat my time of 30:29; I know you can. Post to comments!
For my birthday tomorrow, I will continue the festivities by doing the Marty Gallagher pulling routine which I have dubbed “Pulldawg”
Continue reading “The Fu Fiddy Two”
August 18th, 2007
Posted by
MarkFu |
Training Log |
no comments
While Valerie and her running buddies trained at the track doing 10×500 meter runs, I was in the grassy infield warming up for my metcon session. It was a beautiful late afternoon; warm, but with some cloud cover and cool breezes. Just right. It was a great idea to stay out of the gym for a change.
I warmed up with an 800 meter run, some push-ups, sit-ups, squats and KB cleans and presses.
Once I started the stopwatch, here is what I did:
3 rounds, for time:
Run 400 meters
30 KB swings; 20 kg. 10 each arm and 10 with both arms
20 push-ups
15 squats
10 sit-ups
The time was a rather slow 19:35. Still, it was good to be outside. Val liked me being there because she did not have to wait for her post-workout dinner. Apparently, I often times hold her up and keep her waiting.
August 14th, 2007
Posted by
MarkFu |
Kettlebells, Training Log |
no comments
