January 2009
15 posts
Sweet 16
Back Squat @ 195
Powerclean @ 115
Sweet 16
8 rounds of 20 seconds of work followed by 10 seconds of rest for each exercise = 16 minutes total
Pullups (3)
Situps (9)
Pushups (7)
Dips (2)
The BSQ felt really solid. The powercleans are relatively easy. I propped the the 35#’s up on risers to get the proper height to start from.
Disappointed with the 16. I should just forget about...
Short 5X5
Deadlift @ 195
Powerclean @ 105
Endurance
20…18…16…14…12…10…and so on
Repetitions of the following 4 exercises:
Rowing for calories, damper @ 5
#30 dumbbell cleans
hand clap pushups
#30 weighted situps
Got down to 12 pushups in 30 minutes.
When I first came up with this one, I thought it would be easy. The cleans proved to be a very difficult movement and took up the most time.
Monday Row
30 minutes on damper setting of 4.5
total calories 480
total meters 7369
average heart rate 163
time spent in HR zone 10:17 (Zone 124-162)
time spent fending off Kobe (my dog) and his dolly 25:00
I think this is the longest I have been on the rower. With 10:00 minutes left my ass and back began to hurt. Sweaty hands also became a challenge. I’ll have to work on that if ever I row a...
Rerow
Repulled the now infamous C2 interval WOD:
1:40 work/0:20 rest
9 rounds (after the 5th you get a 2 minute rest)
3979 total meters
average calories per hour 1132
average strokes per minute 36
Using the rerow function on the C2 allow me to race against a paceboat representing my previous pace and wattage output. It was especially helpful on the last round when I went all out and pulled...
Black Spots
Took a WOD from Dan and Ross Beans after work today.
50 reps of the following:
pushups
BWSquats
45# DBSwings
jumpingjacks
then 40,30,20, & 10reps of each.
Finished in 22:28.
The 3rd round was the toughest. Saw black spots when I was done, which is always a good thing.
Recovery
Mini Met-Con
42-30-18 of:
back extensions
situps
in 4:50
had to fend off the exercise pad twice from two anorexic girls
Easy Row 2000 meters damper 4 in 8:22
Bear
7 reps of the following group of movements @ 75#
Hang Power Clean
Front Squat
Push Press
Back Squat
Followed by 500 meters on the rower, damper @ 5
REPEAT x 5
Finished in 24:52. It felt really good to go to exhaustion. I needed it and forgot how addictive it was.
Compare to 4/26/2008, 7/2/2008
Strength, Circuit
5X5 Back Squat 185#
Poor depth on the last rep of 2nd 3rd and 5th sets Otherwise, a good lift. I haven’t done that much for so many reps. Kept the shoes on (not running) which improved my confidence and had little bounce.
Circuit 10,9,8,7,6,5,4,3,2,1 for time, of the following 3 movements:
Sumo deadlift high pull 75#
Kettlebell Swing 40#
Hang Power Clean 75#
in 13:11
My...
crowded jim
BackSquat 175# (5x5)
good depth, felt solid, slight left hip pinch
Circuit x3
500 meter row
30 lunges
30 pushups
30 situps
in 18:41
getting there gradually….
Warmup
No excuses, sort of
After a cross fit total 5x5 warmup at easy weights:
1minute, 45seconds, 30seconds and 15 seconds
pushups
knee hugs
back extensions
diamond situps (legs flat on the ground in the shape of a diamond)
Super Michael
Warm up: 135# deadlift 5x5
Michael
800meter run
50 situps
50 supermans
x 3 in 19:39
I found a significant difference (easier) when doing situps on the ground as opposed to the slightly declined bench I used for the Barbara.
3/5 Barbara
Warmup-4:00 row
20pullups
30pushups
40situps
50squats
x3 with 3 minute rest between each round
r1 5:23
r2 6:44
r3 8:21
It is suprising how deconditioned I have become by taking a month off from “fitness”.
Rower Intervals
1:40 work / 20 seconds of rest x 9 (damper @ 4)
Total 15:00 of work
Me:
total meters 4034
average time for 500 meters 1:51.5
average strokes per minute 33
fastest 500 meter pull 1:43.7
slowest 500 meter pull 1:56.5
Dan*:
total meters 3856
average time for 500 meters 1:56.7
average strokes per minute 33
fastest 500 meter pull 1:51.8
slowest 500 meter pull 2:01.9
* minus one...
5k
Pulled a leisurely 5k in around 22 minutes to celebrate the new year.