As 2007 winds down. I seem to be in a pattern which is getting me in the gym later and later and that has to end with the close of the year. My energy levels are definitely past the peak, so that is one of several reasons to get in earlier. But for tonight, it was late again. I started by doing a couple sets of the standard Crossfit warm-up and then did 4 sets of the Burgener Warm-up, two of which were with a stick and two with an empty bar. I did some Oly progression lifts but kept the weight light.

3 Front Squats + 3 Push Jerks, 45/65/85/95/115.

For some more work, I added in 5 x 20 Kettlebell Swings with the 24 kg. I did both two-handed and one-handed swings.

Related posts:

  1. Kettlebell NewbieMy first exposure to kettlebells came last year when I was training at Crossfit Marina. Crossfit occasionally has kettlebell swings in their WODs and I was persuaded to stay with the 16 kg bells for a while before moving to the 24 kg. That made sense to me, but that...
  2. Running Late, Do BodyweightOne of the most common excuses for not working out is "I just don't have enough time". If you have a half hour, which is all I had today you can get in a superb workout. Most of all Crossfit workouts can get done in less time than that but...
  3. Training Log, Week Ending 6/1/08Tuesday, 5/27/08 Not yet recovered and rested from a very busy and active weekend, I went ahead with an Oly session tonight. Light on sleep, sloppy on diet doesn't make for a good workout. Nevertheless... 3 rounds of Burgener Warm-ups Hang Squat Snatch + Behind-the-Neck Press + Overhead Squats, 3...
  4. Ass To Ankles Front SquatsI haven't done front squats for a while and tonight was as good a night as any to do them. I've noticed my wrist flexibility, while not quite there yet, has improved. My elbows still turn out a bit and I have to remember to rise out of the squat...
  5. Training Log, Week Ending 8/10/08 MarkFu Casts a Long Shadow! Monday, 8/4/08 Snatch , 85% x 1 x 5: 65x2/70x2/75x2/88x2/95pc/95/ 103/103/103/103/103f/103 Clean + Push Press, 85% x 1 x 5: PF, 95x3/115x3/115x2/ 115/139/141/141/141/141. Tuesday, 8/5/08 Rest Day Wednesday, 8/6/08 Kettlebell warm-ups included deadlifts, high pulls, goblet squats, sumo deadlift high pulls with 20, 24...
  6. Training Log, Week Ending July 8, 2008Monday, 6/2/08 To warm up, 3 rounds of Burgeners and 3 x 3 empty bar snatches Snatch + Overhead Squat, x 4 65/75/85/100 Clean + Front Squat + Push Press, x 3 95/115/135 Kettlebell Snatch, 20 kg, 40/40/40/20/20. -------------------------------------------------------------- Tuesday, 6/2/08 Warmed up with dislocates and overhead squats, 3 x...
  7. WOD in the GrassWhile Valerie and her running buddies trained at the track doing 10x500 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...