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
While getting off to a slow start in my warm-ups, I finished totally smoked and salted in a metabolic maelstrom of Manmakers.
My buddy Mike handed me this workout he did from the Gym Jones site. Some workouts look easy on paper even if they are not. This did not even have the illusion of looking easy on paper.
21 Ring Dips
12 KB Swings, 24 kg.
6 Manmakers, 2×15 lb dumbbells with three overhead lunges to finish each.
15 Ring Dips
9 KB Swings
12 Manmakers
9 Ring Dips
6 KB Swings
18 Manmakers
Those last 18 Manmakers were as difficult mentally as they were physically. They were broken into mini sets of 2 and it was the overhead lunges that were killing.
If that weren’t enough (and it really was), after a rest I did 6 x 10 24 kg kettlebell snatches.
That concludes my toughest workout thus far, early in this new year. Manmakers are something to add to the toolbox. Cardio? I don’t need no stinking cardio. Not after a workout like this!
January 4th, 2008
Posted by
MarkFu |
Training Log |
no comments
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
Posted by
MarkFu |
Training Log |
no comments
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
Posted by
MarkFu |
Training Log |
no comments
