Tuesday, August 31, 2010

Power Gym

2x5 muscle ups
10 overhead squats 45lb
Clean and jerk: 3 at 111, 131, 131, 131lb

Tabata squats: 23, 23, 24, 23, 23, 23, 24, 21
Tabata pushups: 24, 22, 12, 8, 11*, 12*, 12*, 12*
Tabata abs
Tabata skyhumps

Tuesday, August 24, 2010

CFWoD 8/25/09

1km in 4:10

Scaled: as many rounds as possible in 10 minutes of:
5 thrusters 95lb
7 hang clean 95lb
10 sumo deadlift high pull 95lb
Completed 4 rounds

As many reps as possible in 3:00 of:
One-arm DB snatch 45lb, alternating
Completed 36 per arm

Abs

1km in 3:50

Monday, August 23, 2010

Run, Lift

0.5mi warmup
1mi in 6:30

10 pushups at +35lb
Bench press: 10 at115, 6 at 125, 2 at 130lb
7 pushups at +45lb, 8 pushups
3x10 BB military press 45lb
10 front shoulder raise with 25lb plate
10 big circles with 25lb plate
10 DB lateral shoulder raises 10lb
15 slow pushups

1mi in 6:48

Wednesday, August 18, 2010

CFWoD 7/31/10

Modified--4 rounds for time:
400yd suicide (4x100yd)
25 burpees

Finished in 11:26

Sprints: rest what you just ran
100yd in 0:15
100-100yd in 0:32
100-100yd in 0:30
100yd in 0:12.7
100yd in 0:12.1
100yd in 0:12

My legs were dead from yesterday, so I cut the rounds to 4 instead of 6 but decided to do some sprints at the end to work on my form

Tuesday, August 17, 2010

Lift

10 overhead squats 45lb
5 overhead squats 95lb
Squats: 5 at 135, 5 at 155, 5 at 165lb
Bent over rows: 10 at 65, 10 at 85, 10 at 105lb
20 walking lunges with 40lb DBs
10 lunges per leg with 85lb BB
DB curls: 10 at 25, 7 at 30lb

Marine Abs

Monday, August 16, 2010

CFWoD7/21/2010

Modified, obviously.

7 rounds for time:
3 squat clean 135lb
4 BB military press 95lb*
*5th round 90lb, 6th and 7th rounds 85lb
Finished in 8:40

10 pushups at +45lb
10 pistol squats per leg
25 V-ups

I dropped the weight after catching the last rep in the 6th round of cleans. After I finished the workout I looked down at the bar and found two big chunks of skin and hair sticking to the bar where it scraped my shins. Ouch.

Sunday, August 15, 2010

CFWoD 8/14/2010

Had to make do with a limited supply of dumbbells, so we worked our way back down the pyramid doing max reps at each weight.

1 pullup
1 pullup at +10lb
1 pullup at +15lb
1 pullup at +20lb
1 pullup at +25lb
1 pullup at +30lb
1 pullup at +35lb
4 pullups at +40lb
5 pullups at +35lb
3 pullups at +30lb
4 pullups at +25lb
4 pullups at +20lb
3 pullups at +15lb
3 pullups at +10lb

Friday, August 13, 2010

More digging

3 more hours of pickaxe and shovel work.

Thursday, August 12, 2010

Digging Deep

In lieu of a workout today, I helped Ronnie pickaxe and dig to expand the driveway. 3 hours of yardwork (hardwork).

Wednesday, August 11, 2010

Lift

1km in 5:15 warmup jog

Bench press: 10 at 115, 5 at 135, 8 at 115lb
8 dips
8 BB military press 65lb
5 pushups at +35lb, 5 pushups
8 dips
8 BB military press 65lb
10 bosu pushups
8 dips
10 snatch balance 45lb
10 DB military press 25lb

1km in 3:55

Tuesday, August 10, 2010

Endlich

I've always wanted to swim a mile in one workout.

50 free
100 free
150 free
200 breast
250 back
100 fly
250 back
200 breast
150 free
100 free
50 free

Finished in under 48:00

Monday, August 09, 2010

CFWoD 8/8/2010

As many rounds as possible in 10 minutes:
7 squats 135lb
10 walking lunges, 45lb DB overhead left hand
7 burpees
10 walking lunges, 45lb DB overhead right hand
Finished 4 rounds,
plus 7 squats, 5 overhead lunges per hand, and 7 burpees

1.5mi in 11:15, including ~0:30 to tie shoes

Wednesday, August 04, 2010

Lift

10 BB curl 45lb
10 DB wide grip curl 20lb
10 BB close reverse grip curl 30lb
10 DB hammer curl 20lb
10 BB upright row 45lb
10 DB curl 20lb
100 BB curl 45lb
Bench press: 10 at 95, 8 at 115, 4 at 125, 2 at 135lb
10 front to 10 lateral shoulder raises 10lb
10 lateral to 10 front shoulder raises 10lb
0:45 bicycle kick
0:45 Russian twists with 12lb medball
0:45 motion planks
0:30 motion planks
15 pushups

Jog 1k

Tuesday, August 03, 2010

Lift, Swim

Got home at 12:30am last night after an 11-hour shift, then woke up around 5am to work 6am-2pm. The lack of sleep made me dial down my workout, and here's what I ended up doing:

3 muscle-ups
6 L-hang pullups
6 clean and jerk 135lb
Snatch practice for form: 6 at 45, 65, 95lb
2 muscle-ups
5 thrusters 95lb
3 rounds: (1 L-hang, 1 knee-tuck, 1 pullup, 5 knees-to-elbows)

200m IM
400m IM in 9:07
200m IM