Friday 12/10/10

In 10 minutes

22 pullups
44 pushups
63 squats

Got up to 5 ladders before I had to reset today, volume was slightly higher. Failed on the round of 5 pullups got back on the bar to do the fifth then reset when the round was over. Definitely getting a bit of conditioning with the work as well. Used the green band again. Next time I will get the 5 pullups unbroken and shoot for the sixth ladder.

Getting back into it with ladders

Read an article on a beginners program I am going to try out. Basically you do ladders of pullups, pushups, and squats to build up your numbers and fitness. I will do this every other day until i complete the ladder up to 10 pullups. I will try to head up to CFDV for some Crossfit WODs most Saturdays. For the first 2 weeks I will do ladders for 10 minutes, then for 20 minutes the remainder of the time. Started today.

For 10 minutes:

ladders up to 4 pullups, 8 pushups, and 12 squats
reset back to beginning, got up to 3 pullups again, then repeated that rung again before time expired

totals were
19 pullups(w/ green band)
38 pushups
57 squats

This should definitely do well to help get me back into doing some movements for reps. Excited to see where this goes and how quickly I can improve. Had to use a band because I can't kip on my pullup bar and I don't have the strength yet to do a strict pullup. Not for long!

The pullups are going to be the limiting factor for sure. There is an outside bar nearby, but it is about 28 degrees out there so I will have to settle for my door gym for now.

9/14/10

Squat 170#x5x3
Bench 135#x5x3
Deadlift 225#x5

Man I am WEAK! I have regressed so much. Just means I got a lot of work to do.

Goals

I decided to make some goals for October 9, 2010

Squat +70 pounds
Bench +55 pounds
Deadlift +70 pounds

I will track all this here. I need something to work towards so I don't lose focus.

4 rounds

6/6 snatches
6 burpees
6/6 jerks
12 ring rows
12 h2h swings

this is my first circut workout in a while. i got it from Kettlebellathletics.com. This version has half the reps because i am pretty deconditioned at this point. I am going to do circuits on one day and get ups and other drills on the second day, rest day then repeat days 1 and 2(not necessarily the same workout, just the pattern). After a month of this type stuff I will switch to something else. All lifts are done with a kettlebell.

Friday 4/30/10

Tonight I did 5 mins of Kb Clean & Jerks with 2 1-pood bells. That was some good shit. I really like just doing something without counting reps.

Yesterday I did 12 mins of swings and jogging in between swings. brutal too.

Tuesday night

Was pretty run down from the days work so no C&J, instead I did 5 minutes of turkish getups and pull up ladders. Definitely need to work on pullups every day.

Tuesday 4/27/10

5, 4, 3, 2, 1

Kb Clean r/l
Kb Push Press r/l
Front Squat r/l

Took me about 5 minutes. A good little workout to get the metabolism rolling first thing in the morning. I am going to do heavy clean and jerks tonight. Weighed 228 this morning.

Monday 4/26/10

Finally feeling better after being sick for a week! Did some Kettlebell work to get back into things.

10, 8, 6, 4, 2

Swings L hand
Goblet Squat
Swings R hand

Didn't time this but I didn't need to. I kept a high pace and this was a lot harder than it looked. I used a 1 pood bell. I really liked this. I think I will use kettlebells liberally for the next month as I made a goal to lose 15 pounds by May 24th 2010. At the time of this post, I weigh: 230#...Ouch! I will mix in some barbell lifting as well, but not a ton of volume. Weight on the bar and low reps is the name of the game.

4/17/10

Max Effort Chins w/ blue band

3+3*, 3+3*, 3+3*

the +3 is because Rob assisted an additional 3 on each set

Team workout with Bob
refer to CFDV for entire workout explaination

22 rounds in 15 mins

Tuesday 4/13/10

Power Snatch
50Kgx2x7

5 rounds
10 db snatches 35#(5/side)
10 push ups

time: 6:45

First conditioning workout in a looooooooooong while, and it shows. Tomorrow, rest!

Monday 4/12/10

Squat
220#x5x3

Press
125#x5x3

Pull ups w/ green band
5, 4, 4

Damn!!! I really suck at pull ups. Need to do more of those. Also my nutrition sucked ass today. Needed way more calories. I will make up for it tonight. Tomorrow I'll hit the power cleans and conditioning.

Monday 11/16/09

Squat
95Kgx5x3

Bench
70Kgx5x3

Deadlift
130Kgx5

Ate a steak and cheese omelet which was about 72g of protein for breakfast, a triple bacon cheeseburger for lunch at about 74 g of protein, and a gallon of milk with dinner to come!!! Can't wait for Wednesday.

WOD 090922

Snatch

Worked up to 60 Kg then 3 singles at 50 Kg

Clean and Jerk

Worked up to 75 Kg then 3 singles at 64 Kg

This is my first real workout in about a month and it felt great. I thought it would be best to drop back a bit on the weight and work on form. Felt pretty decent but still needs work. Next time bump it up by 2 Kg.

WOD 082009

Front Squat

3,3,3,1,1,1

Rest 10 mins. then...

AMRAP in 10 mins of

10 Dumbbell Snatch(5 per side)
10 Push ups

Post results to comments

Monday 8/17/09

Back Squat
75%x5x3

Push Press
70%x5x5

Tabata Pull ups(6 rounds)

Post results to comments.

WOD 090804

Jerk

1,1,1,1,1

Rest 5 mins then...

AMRAP 12 mins

5 Burpees
10 Box Jumps
15 KB swings

Post loads for jerks and rounds for metcon to comments

WOD 090728

As many rounds as possible in 20 mins of:

7 Pull ups
7 Burpees

Post rounds to comments.

WOD 090726

Clean 3,3,3,1,1,1

Find your 1 rep max. Post load to comments.

WOD 090725

Tabata Mash up

Row
Overhead Squat
Double Under
Thruster

8 intervals of each exercise with 20 seconds of work and 10 seconds of rest per interval. No rest between exercises. Your score is equal to total calories for the row plus total reps on other exercises. Post score to comments.