Wednesday October 3, 2012
6am with Jonesy
quarterly check in
Clean warm up
Squat Cleans (115)
Ring Dips with band (purple)
Notes: slower than anticipated. Cleans slowed me up the most surprisingly. Felt good on most, worked on getting under the bar quickly. Dips were ok with the band. Still working on stabilizing at top of rings.
AMRAP 15 “ladder”
1 KB Suitcase DL, right hand - 24KG
1 KB Russian Clean, right hand
1 KB Push Press, right hand
1 KB Suitcase DL, left hand
1 KB Russian Clean, left hand
1 KB Push Press, left hand
Round 2 - 2 of each movement
Round 3 - 3 of each movement…
Score: 8 Ronds + 23 reps
Notes: Push press was really tough as expected. The deadlifts got surprisingly harder. and the cleans did a number on my wrists - no matter how smooth I did the movements. Cool workout.
150 single unders
lunges with deep stretch one way
Lunges with twists the other way
75 double unders
10 one legged hip bridges
10 windshield wipers
In 35-minutes, work up to a heavy 3 Back Squat
- during this time, complete 3 sets of max reps of deadhang pull-ups (BW+45/BW+15)
Pullups with 30#: 3 , 3, 3 (I got closer to 4 each time)
With a partner, accumulate 2,000m on the rower.
- effort is ALL OUT
- switch AS SOON AS partner’s split drops from all-out pace
I was surprised this took us as long as it did. Bonds and I were hitting 1:24 - 1:21 pretty consistently, but we weren’t holding for long so we may have had a few more switches than the other groups. Tiring, but I like sprint workouts a lot.
30-sec Extended ring row hold
30-sec Plank - right elbow/left leg
30-sec Cobra hold
30-sec Plank - left elbow/right leg
This was tough but in a different way than most CF workouts. My Shoulders and things started to really burn around rounds 4-7 and then I found my Zen place oin the last three rounds. I didn’t use the mat because I found it a bit too slippery and had better traction for the Plank Holds on the floor. As a consequence, my elbows are very sore now.
DB Thrusters (35)
Kettlebell Swings (24)
Dead hang reverse grip pull-ups
Scaled the workout to women’s weights because I knew the DeadHangs would hold me up. Good choice. I was down to sets of 2 after the first 6 pullups. I flew through everything else. I hate DB Thrusters, for the record.
Tuesday September 18, 2012
6am with Sam (Sam slept in a ltitle so I handled the class for 15 mintues or so…)
In 35-minutes, work up to a heavy 5 rep Back Squat
- in this time, comple 3 max rep efforts of deadhang pull ups (RX - BW+35 / BW+10)
Back Squat: 205 - could have gone heavier but ran out of time. Felt good
Dead Hang plys 20#: 3 - 4 - 3 (kept wanting to kip real badly)
Five Rounds for max reps of floor press
In 1 minute, complete:
3 dumbbell burpees
Max reps floor press (35#)
- rest 1 minute between efforts
Score: 87 reps
This made my shoulders burn, baby, burn. First round I had trouble getting the dumbbells into the pressing position and that ate up a lot of time…still was able to get 22 reps that first round. 23 the second. 15. 14. And 13 the last. Glad I scaled.
Burpees burpees burpees. My goal this challenge: make burpees my bitch!
Swings were not too bad. The run wasn’t bad either though I could feel my lower back tighten up a bit. It was the stupid burpees that slowed me down. Here’s to shedding a few pounds and knocking out a lot more burpees in November!
Another doozy of a warm up from Jonesday. And a great workout too. Cleans weren’t too bad. Snathces got hard in a hurry, and Fron Squats were just painful. Felt OK about my numbers. Mostly still in shock that I passed Keith Fielding on the warmup run and that Leo cut off all his hair!
Muscle Up practice - mainly focused on Support work on the rings and Ring Dips. Did a few Transitions as well
5 rounds for time:
3 Muscle ups (subbed 2 pull ups and 2 ring dips per MU - ring dips with black band)
6 Deadlifts (225#)
Good workout. Nice to work on ring dips, which I’m getting better at. The deadlifts weren’t too bad and I felt pretty good on the runs. Happy with my recent experiemtns with scaling weight. It feels good physically and psychologically to come out of these workouts not feeling like I was barely able to even finish. After four years, perhaps I’ve seen the light.
Friday September 7, 2012
6am with Short-Haired Stanwyck
with partner (Mr. Bravo)
12 KB swings
CF Games 2012 - Men’s Masters WOD
30 Power cleans (115)
Notes: Well…I flew through the row and Power Cleans, but the mother fucking burpess just did me in. I think they took me about 8 minutes. Unbelievable! They are such a goddamned weakness of mine, I think it’s time I do something about. I’m thinking of adding burpees to a personal warm up just so I start finding my own efficencies with them. It’s so frustrating in a workout like this where the rest of my game was so solid. I was relaxed and calm on the row, keeping an even sub 2:00 split pace. I knocked out 5 cleans at a time with very short breaks. I tried the same with the burpees (sets of 5), but I just don’t move that quickly and I end up sucking a lot of wind in my breaks. Time to fix this hole.
Take 20 minutes to find today’s 1 RM Deadlift
(not a PR which was 345# a few months back - Tried it, but stopped due to a strong fear that I’d hurt my back - was probably unfounded, but it prevented me from lifting more and hey - glad I didn’t hurt my back)
4 rounds of:
5 Deadlifts (70% of 1RM - 235#)
- Start a new round every 4 minutes
First two rounds felt great and I was in the first third of the group (a rare occurence). Third round, I started feeling the fatigue set in, and I was more in the middle of the pack. Fourth round, I had very little gas left and I was toward the all-too-familiar back of the pack. Endurance would be nice.
Complete as many rounds as possible in 15 minutes of:
6 dumbbell push press (40)
100m dumbbell farmer’s carry
Score: 6 2/3
Notes: glad I scaled cause the Farmer’s Carries got hard after 2 rounds. Push press were oretty easy and squats were good rest time. The Farmer’s Carry actually got my heart rate up more than I anticipated and I came in the door each time feeling like I just ran a sprint.
100 single unders
6 DB snatches (45)
uh. Ok. I’m done now.
Min 1, 1 Lateral burpee
Min 2, 2 Lateral burpees…..3,4,5
(hop over cone)
When you can no longer complete all burpees in designated minute, you are cut off.
Rest one minute then 800m run for time.
Score 9 rounds plus 6 burpees. 4:26 on the run
Notes: I honestly think Shirley’s programming is brilliant. Unfortuantley I think she based it entirely on my suite of weaknesses. I see burpees, pistols, and hand-stand pushups everywhere!
Today was tough. I gave up on the 10th round. I probably could have pushed it and got to round 11 but my head wasn’t in it. I felt good on the run, but went into cruise mode about half-way through, then picked it up again on the last stretch along Santa Monica. That warm up did me in I think.