Tuesday, September 16, 2008
Tuesday September 16
Ladders for time:
10-9-8-7-6-5-4-3-2-1
Pullups
Clapping pushups
Run 400m then
1-2-3-4-5-6-7-8-9-10
Pullups
Clapping push ups
A nice quick ass kicker thats for sure. My hands were ripped to shreds afterwards in 4 or 5different places. I felt i had a pretty solid pace and finished in 14:27 which was first for the day until the iron lung showed up and crushed me by 29seconds. Way to go john. After class nobody showed up for the 5:30 time so i trained a little grappling with larry which was nice just to go through the motions again. Slowly getting back into mma mode.
Monday September 15
Clean and jerk
5x95lb/65lb
5x115lb/75lb
3x135lb/95lb
Back Squat 3-3-3-3
As many rounds in 10 minutes
2 MU's
4 Box jumps
8 DB split jerks 45lb/ 30lb
200m run
Monday, September 15, 2008
Saturday September 13
Deadlifts
1x4 50% 225lbs
1x4 70% 315lbs
1x4 70% 315lbs
1x4 80% 335lbs
10 Rounds Box jumps
20"
24"
40"
A good fun lifting day. Squat cleans I managed to set a new PR of 207lbs which felt great to do. Even more so was the box jump circuit because i havent done any jumping for quite sometime so getting up on the 40" box was a great accomplishment.
Thursday September 11
Thursday, September 11, 2008
Wednesday September 10
10 Back squats loading BW
10 Bench press 75% BW
10 Kipping pullups
So i backsquated 160 and did 60lb dumbells for the bench. I did this in the morning and i tried doing the whole not having breakfast before a work out and i was definitely feeling it by round 8. I kept thinking to myself damn im hungry i need food but shit just finish the damn work out. My legs and chest are definitely sore the next day. I also liked that i got a chance to work on my pullups and the different ways of doing them. Made it through all reps in all sets except on the very last set of bench i broke it up as 7 and 3.
Tuesday September 9
7 Rounds
3 - clean and jerk 135/95lb
6 - Dead hang pullups
9 - Kkb swings 53lb/36lb
200m run
Holy FUCK this work out beat the hell out of me. I havent been eating well lately and i think it finally showed cuz i had a shit time and felt light headed for a while afterwards. on the last couple of runs coming back i almost felt like walking. Time Rx'd 18:07 but could be much improved.
Tuesday, September 9, 2008
Satuday September 6
5 Rounds
800m run
21 KB swings
12 pullups
This was done with partners so really you only ended up doing 400m runs and I did 11kb swings and 9pullups. It was nice to do this to get a bit of an idea of how Helen would be as i havent done her yet. Did this with Jen Deacon though and our team dominated. Rx'd time of 16.20ish cant remember the exact second but we did finish a solid 2mins in front of everyone. That felt good but we mostly finished fast cuz Jen was such a solid runner. Fun day though. And did anyone else see Chuck get knocked The F out. Crazy times
Thursday September 4
Power snatch3-3-3-3
There was more to this work out afterwards but due to time constraints i couldnt stay to do it.
Front squat numbers were, 185,195,205,215,215x1.
Power Snatch was 95,115,125,135(pr)
Never really snatched more than 115before so it was cool to get under the 135, I know i could do more but for now that will be my PR.
Wednesday, September 3, 2008
Wednesday September 3
Strength work
Seated DB Press5-5-5-5-5
Power Cleans3-3-3-3-3
As many rounds in 10 min:
5 box jumps
10 L pullups
15 Knees to elbows
So for the DB press my numbers were 40lbs, 50lbs, 55lbs, 60lbsx4, 60lbsx2 the last set i really had no shoulder energy left but what can ya do. Power cleans i went 135lbs, 145, 165, 175 and finally 185lbs which is actually a PR and i was able to do the 3reps. I was feeling pretty good after that so i decided to put the weight up a bit more to 195lbs and try for my 1RM on squat cleans and sure enough ( on the second attempt ) i got under it just right and got my ass out of the hole to set my new PR for squat clean. A good day indeed. As for the 10minute blaster i was able to do only 4rounds plus the box jumps and K2E. Not the greatest but i didnt care cuz i was psyched up from the cleans. COOL BEANS!
PS for all of you that read this beware of Jill, she recently started stalking me on a daily basis so be sure to keep your eyes and ears open to what shes up to. Shes very very sneaky
Tuesday September 2
Row 500m @ easy pace
Back squat5-5-5-5-5 loading 80% 1rm or more
6-1 ladder
pushups
pullups
box jumps
DB split power snatch 40/30lb
Did my first set of BSquats at 185, then did the next 3 @ 205lbs which is about 84% of my 1RM and the last set I went back down to 185 and concentrated alot on foot work which seemed to be off. As far as the ladder goes i Rx'd it in 2mins37secs.
Friday August 29
30 Hand Stand Push Ups
40 Pullups
50 Kettle bell swings
60 Situps
70 Burpees
Time as Rx'd 13.05 and my friends time was 13.56
also did 3sets of 10 front squats at 135lbs and a few hamstring curls. Good times
Thursday August 28
10 Rounds
250m row
10 Deadlifts 225/155lbs.
Didnt go balls to the walls with the rower. i just kept the pace around a 1:55 which i believe kept my deadlifts strong. Back felt nice and tight when it was all said and done
Monday August 25
250 m row partner steps up on a 10" box while holding a sandbag
3 Rounds loading around 70% to 80%
2x power cleans
3x front squat
2x split jerk
40 wallball
40 pullups
30 wallball
30 pullups
20 wallball
20 pullups
10 wallball
10 pullups
Did this one in the morning with my partner DC. Felt good and tired throughout but i was surprised i was able to do all the wallballs without breaking any sets up. Chin ups though i went 25,15 for 40, then 15,15 for 30 and 15,5 for 20 then 10 straight.
Saturday, August 23, 2008
Saturday August 23
150 Pushups
every time your knees hit the ground run 400m
So i had to run 4times, and the work out took 13mins 39secs
Push up sets were 40,30,30,25, 25
Thursday August 21
BB Complex
6 - DL-Row - H power clean - F squat - P press - B squat - P jerk
Nothing to really say but had fun doing this one, numbers were
75lbs, 85lbs, 95lbs, 105lbs. 115lbs
Wednesday August 20
50-ab mat weighted situps 25lb DB held behind the neck feet anchored
500m row
50- K2E
500m row
50-ab mat weighted situps 25lb DB held behind the neck feet
500m row
50-K2E
Ok so not the work out i wanted to see coming in very hung over today from softball but i got my ass in gear and did it. The ab mats were brutal but so were the rows and K2E so what can you do. Abs definitely felt nice and tight after this work out
Tuesday August 19
1-10 10-1
Deadlift 135/95
Box jump
Pushup
Monday August 18
Back Squat5-5-5-5-5 165x5, 185x5, 205x5, 215x5, 225x4
Push Press3-3-3-3-3 115x3,135x3,145x3,155x1,145x3
Weighted Pullups10-10-10 ( 35lbs )
Weighted Situps10-10-10 (35lbs)
A great strength training day which i love to see, after all the backsquats i did a one rep max new PR at 245lbs which i was estatic about. Would like to see one day a week like this to work on some big lifts.Saturday, August 16, 2008
Saturday August 16
Deadlift 225lbs
Ring Dips
Then Air Squats for 2mins
So part one only took about 5 or 6mins to do and i was able to fly through all the deadlifts and dips. Then the air squats came, the level 2 goal was to get 100 in 2mins so off we went, I got 100 with about 15seconds to go and just kind of stopped, Leah yelled at me to keep going as she was keeping count for me so i thought i hadnt done the 100 yet, so i cranked out two more assuming my count in my head was off until i just asked what i was at. Well i guess we were trying to do as many as possible which i discovered after so i could have done more but finished 102 with about 10 to 15seconds to spare. Thankfully it was just enough to edge out Chris and Brent. My legs cramped up pretty good afterwards though, oh well i still hit my hundred. Remember, Ricky Bobby, If you re not first, You re last! Shake and Bake !
Thursday August 14
Wednesday August 13
2mins
Row for Calories
2mins
4 Sanbag Get ups
4 Ring Pushups
2mins
5Deadlifts 135lbs
10 Lunges
This was a fun one we counted all the calories for rowing and rounds along the way to come up with a score. I was able to row 36,39,38 calories and finish 21rounds between the two others in the 12mins. Score was 134. Fast time at Buddy Clanci
Tuesday August 12
7 Rounds
10 - DB split jerks loading use 23% of BW
10 - Box jumps
10 - Ab wheels
1 - Rope climb
10 - Pushups
Monday August 11
10Body Rows Every time I stopped a set
So i missed the work out at the box which was 100squat cleans at 125lbs so i just tried to throw something together. I ended up doing this work out at 1230am and didnt go too hard as i was distracted by tv by still felt accomplished when i finished all the front squats
Saturday August 9
8 Calorie row
10 SDHP 75/55lb
18 sec ring support
15 box jumps
10 wall balls 20/12lb to ten ft target
10 ab wheel rollouts
Kind of a deceiving work out, i didnt think it would be too bad but i was sure sweating by the end of it all. Another classic Saturday morning ass kicker
Friday, August 8, 2008
Thursday August 7
Deadlift 3-3-3-3
Finish with 3 sets of Ab wheel rollouts from knees or standing.
Gotta love the strength training days. Back Squat numbers were 185, 205, 225, 215. I was only able to do the 225 for 2reps so i put it back down for the last set. Definitely something i want to get stronger.
Deadlift numbers were, 315, 335, 355, 375. I was able to do every rep at those numbers although the 375 felt heavy as hell. I could really feel it in my left leg hamstring when the load got heavy but its good to see im gettin my power back.
Ab wheel i practiced trying to do standing roll outs. I was able to do a couple half ass ones and i say that because once all the way down my forearms touched the ground briefly but that is a lot better than before when i would simply fall flat on my face half way down. Everything is comin along good and it was a fun day to see some gains.
Wednesday August 6
2 Rounds
Row 30sec on/30 off 4x
2min: 5 burpees/5 Single arm db swings 40/30lb
Row 30sec on/30 off 4x
2min: 5 deadlifts 135/95lb/10 jumping lunges
Row 30sec on/30 off 4x
2min: 5 front squats 135/95lb/5 tuck jumps
Then Partner Ladder 1-10
K2E
Wall Ball (Partner holds plank position)
Box Step Ups (Partner holds 25lb weight above head)
Wow was this ever a fun work out to wake up to. The rowing had me so tired and when it came to do the front squats I was exhausted and it felt the hardest of all. I had Matt on the rower beside me for this so i just had to make sure he didnt row further than me so it gave me a good excuse to pull hard. For the most part i kept the rower in the high 1:30's but did dip into the low 1:40's from time to time.
Tuesday August 5
7-Power cleans 135
7-Weighted pullups 50% BW
7 - Weighted situps feet anchored 40/30 lbs
So i was unable to Rx this work out as i cant do a pullup with 50% my bodyweight. I ended up using 35lbs for the chins. The hardest part of this work out was by far the situps. They felt like they took forever to do and it was a struggle for every rep. Oh well just glad to be back in the box.
Tuesday, August 5, 2008
Monday August 4
Sunday, August 3, 2008
Saturday August 2
Thursday, July 31, 2008
Thursday July 31
1-2-3-4-5-6 Weighted pullups 45lbs
rest 2 min
Burpees 8-7-6-5-4-3-2-1
1-2-3-4-5-6-7-8Straight leg raises
Ahhh the 7am morning class. So i was working this one off about 4hrs worth of sleep so it took me a couple sets to get into a bit of a groove. For the squat cleans i used 135lbs for the 6-5 rep sets. then 155 for the 4rep set and 165 for the remainder. Not quite rx'd which eeks me but i was happy to wake up to get there. Part two was awesome because thats just a few less burpees i have to do today towards my burpee challenge. Anyways though have a good weekend all, dont do anything i wouldnt do.
Wednesday July 30
Pullup/Dip
10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 10/1
inbetween each set of pullups and dips you will do 7 DL's@bw and 7 ab wheel rollouts.
This was a fun little wok out as always. The dips and pullups were nice to get through but the bitch was the deadlifts. My bodyweight was about 158 but since i worked with DC and he has now become a bit heavier we were deadlifting 170lbs. Not much else to say really except just Git Er Done!Tuesday, July 29, 2008
Tuesday July 29
Front Squat3-3-2-2-1-1-1
Weight was 135lbs, 185lbs, 195lbs, 200lbs, 207 Failed, 205Failed, 200lbs
As many rounds in 10 minutes:
8-finger tip push ups 5-L pullups chest to bar 8-weighted situps feet anchored #30db behind the head 4-sandbag to shoulder power cleans 77lbs
Finished 5rounds plus the sandbags, the damn weighted situps were very slow but will be a fun new exercise for me to practice after class. I was just glad i didnt rip up my hands anymore than they already are today and im really starting to like these 7am classes.
Saturday, July 26, 2008
Saturday July 26
95 Clean and Jerk
Then Finish with
100Burpees
200 Double Unders
So this was a partner work out and I went with John. I managed to do 117 reps of clean and jerk in my 10rounds and John did 121. My forearms were burning and it felt like i had no grip strength left after this one. Was one of the very few work outs where i had water during the work out and couldnt wait until it was all done.
Friday, July 25, 2008
Thursday July 24
Deadlift 5-5-5-5-5 Weight was 225, 245, 275, 315, 342
3 sets of weighted pullups 35lbs Reps were 8, 6, 5
3 sets of weighted dips 45lbs Reps were 13, 9, 7
Worked out with DC and my homeboy Sterling on this one today. It was nice cuz me and Sterling are fairly close in Deadlifts although I will make sure i catch up to him one day. The last rep of the last set was the hardest but all and all I felt great throughout all of that. As for the chin ups i didnt use the 45lbs weight cuz i wanted to try and get a few extra reps where possible. I can somehow manage 37+ chin ups in a row but my power numbers drop off quickly for some reason. Something else to work on i suppose. And Ahhh the ring dips. I felt pretty good through those ones, this exercise is usually my go to and my chest wasnt overly sore from the day before so i managed to do alright. Anyways tho Im all updated now so Peace Out!
Wednesday July 23
As many rounds in 10 minutes:
10 - walking lunges with a sandbag shouldered 77lb
2 - Mu's or 6 pullups /6 ring dips
10 - situps
I thought this was a fun one, Squat numbers were 135, 165, 185, 205, 215 (1rep)
Got up to the 215 but failed on the second attempt but i think that might be a PR for me with front squat so im not complaining. As for the 10minute blaster i got off 5rounds, but did at least 20rounds worth of failed muscle ups lol. They were not pretty and I struggled with them but it will just give me something to work on for the future
Tuesday July 22
Box Jump
DB Power Clean 45lbs
Pushups
Pullups
K2E
Time as Rx'd was 18:49. I wanted to try and keep up with Reilly but he flew threw this one and finished in 15something so it just wasnt happening. I actually jumped on the box instead of doing step ups which is a first for me in a really long time so that felt good at least.
Monday July 21
Row 500m @ 2 min pace 50 box step ups
Row 500m @ 2 min pace 20 hanging cleans 95/65lb
Row 500m @ 2 min pace 25 ring dips
3 Rounds 8 pullups 8 goblet squats 55/35lb 8 situps 8 pushup 8 K2E
All I remember from this is having just woke up from a nap and walking into crossfit and everyone was already going so I had to jump right on a rower still half asleep and have my heart rate go from zero to a 140 in 0.2seconds. Not fun at all but I did manage to get it all done.Thursday, July 17, 2008
Thursday July 17
7 L Pullups
125m Row
7 Hanging DB power cleans 45lbs
10 SandBag Get ups
Did this one at 7am with very sore legs but managed to work my way through it. SandBags were definitely the hardest though
Tuesday July 14
7 Rounds
12 - Back squats loading is Body weight
12 - Ring dips
1 - Rope climb
I must say I was surprised at how easy i was able to climb the rope but not surprised in the slightest at how difficult the squats were. I had riley right on my ass the entire time pushing me to go faster so i really had to work. My body weight was 158lbs so i loaded 160 to the bar. Its now two days later and my legs still feel dead and the stairs in my house feel like they go on forever.
Monday July 14
7 Rounds
Snatch deadlift+Hang power snatch+OHS+Behind the neck pressrepeat this sequence 5x total
In between each round do 10 ab wheel rollouts
I used 86lbs for this work out and flew right through it. I was liking the OHS as i keep improving at them.
I ended up staying for the bootcamp work out as well which was a ladder
10-9-8-7-6-5-4-3-2-1 of
Pullups
Box Jumps
35lb DB snatch
Burpees
Nice short ass kicker that i managed to fly right through as well, my legs felt most tired of all
Saturday July 12
20 Rounds
5 -Power cleans 135/95lb
7 - Burpees
200m run
This was a partner work out, I went with Aimee and we managed to keep a good pace. I never got super tired but the run immediately followed by the burpees got my heart rate up real good
Thursday July 10
100 - Shoulder presses 95/65lb
Every time you put down the weight run 200m.
Sets went 20, 13, 10, 10, 10, 10, 13, 14
Shoulders felt like death for the next couple of days especially the right side. Nuff said
Wednesday July 9
5 - Power cleans 155/100lb
5 - L Pullups (chest to bar)
12 - Single DB Bench press 75/40lb (6 per side)
3 setsRing dips 45/25lb
Felt decent throughout, the 155lbs was a bit too much so i scaled it down to 135. Was able to do 8,7,6 for ring dip reps
Wednesday, July 9, 2008
Tuesday July 8
5 - Deadlifts 225/135
10 - Pushups
10 - Single arm DB snatches 35/25lb
200m run
Finished 10 rounds exactly with 2 seconds to spare and had John hot on my ass the whole time keeping me honest of this one. Runs felt great and i think my jogging speed is slowly increasing.
Tuesday, July 8, 2008
Monday July 7
5 Pullups
10 Pushups
15 Air Squats
3 Rounds
15 - B. Press @ 50% - 400m run
15 - B. Press @ 60% - 400m run
12 - B. Press@ 70% - 400m run
3 Rounds
15 - B squats @ 50% - 50 box step ups
15 - B squats @ 60% - 50 box step ups
10 - B squats @ 70% - 50 box step ups
Awesome leg work out today my numbers keep getting better,
Bench was 100lbs, 115, 145
Back Squat was 115, 135, 165
No problems with any of those weights i was able to go straight through on all sets
Saturday July 5
7 Rounds
5 Hanging power cleans 135/95
5 L pullups(chest must hit the bar)
12 Single DB push press @ 30% BW(6 per side)
10 Ab wheels
Not too terrible of a workout although i had to go down to 115lbs on the power cleans after the first round cuz i just wasnt feeling it
Friday, July 4, 2008
Thursdays WOD
50-box step ups
500m row
25-wall ball
500m row
25-k2e
3 Rounds
6-Power snatch-OHS-B.squat-good morning-push press
Loading 75lb men 55 ladies
Well i got a little tired out from all the rowing but felt good never the less throughout this work out. I especially enjoyed the modified bear complex as my OHS felt awesome and i was getting nice and deep.
Wednesday, July 2, 2008
Back To Work
Sunday, June 29, 2008
Thursday WOD
Row 20sec on 10off 4x
2 min 3 burpees + 3 pullups
Row 20sec on 10off 4x
2 min 5 pushups + 5 deck squats 35lbs
Row 20sec on 10off 4x
2 min 3 ring dips + 3 pullupsRest 2 min
Row 500m
40 single arm DB swings 45lb(20per side)
25 K2E
Row 500m
25 pushups
25 Du's
Holy Sh*t Clarke you ve done it again. If my legs werent fatigued enough from wednesday this work out certainly pushed them over. The last two 500m rows i was dying and really wanted to stop by luckily i had john right beside me to keep me in line. On the bright side though all my pushups, pullups and double unders felt good.Wednesday WOD
75lb 80lb 85lb
3 Rounds
10 - Hang squat cleans 115/75lb
2 min box step ups
3 Rounds
12 - Front squats
500m row @ 2 min pace
So the modified bear complex felt good, it was nice to do some OHS and work on technique. Now the two 3 round blasters are another story. Chad and I teamed up here and i felt like absolute death. After the first set of 12 front squats i felt done but i still have 5 and a half rounds left to do. I certainly didnt finish this in any record time but oh man what a work out.
Tuesday, June 24, 2008
Tough Tuesday
Monday, June 23, 2008
My First Post
Push Press 10 - 8 - 6 - 4 - 2 - 2 - 2 Squat clean 8 - 6 - 4 - 2 - 2 - 2
My numbers were as follows
P.P. S.C.
95x10 115x8
106x8 135x6
115x6 146x4
135x4 166x2
145x2 185x1
155x1 185x1 ( PR )
155x2
The work out felt really great especially on the squat cleans cuz i felt i was getting under it very well. Its nice to see a new PR on something squat or leg related coming off my knee surgery. Well this is it for now. See you all tomorrow