Monday
Body was feeling good after the rest on Sunday. Started the day out with a lift, here are my bests:
snatch
3 x 165
deads
5 x 375
Snatches were pretty light, I took them all from the hang except for the set at 165. They were a good warm-up for the deads. The deads felt heavy but I felt strong. It was weird. The reps were slow, like I was lifting a house or something but I felt like I could've just kept going. Kind of bizarre. I stopped at 5 x 375 but felt like I might've been good for another 5. Just didn't want to wreck myself and 5 reps felt like enough. I'm trying to get better about making smarter decisions in regards to training, especially early in the week when it might really impact the rest. Went after a "Team Annie" next.
"Annie" is 50-40-30-20-10 of:
double-unders
sit-ups
team time: 7:56
We had 3 to a team and alternated 20 second intervals until all reps were completed. 2:1 rest to work and a nice way to get the lungs going a bit but keep it light. Simple as that. After the workout, Art and I went after a 2 minutes double-under test:
score=152
I may have lost count here because I swear Art seemed to be getting more in than me and he only finished with 149. I think I made the first 80 unbroken and then things went downhill fast. This score should be up at 200 or more as far as I'm concerned. It was amazing how gassed I was after only 2 minutes. It just proved how much work I've to do. A good day none the less.
Tuesday, March 23, 2010
Fitness-3/20-Visit from Loren, cleans, front squats, "Northern European Chipper"
Saturday
I had the privlage of having my good friend Loren up for a visit Friday night and was stoked to have him with me in the gym the next day for a tough morning session. Loren pushes me hard and I needed it. We went after cleans and front squats to start. My sets looked as follows:
cleans
5 x 160
5 x 185
5 x 205
fronts
5 x 205
7 x 230
The cleans felt pretty light and were a good warm-up to the fronts. Actually, 205 felt heavy but I finished the set easily. Loren made it look like the bar, good Lord. The fronts felt heavy and I barely got that 7th rep up. I'll look to see my strength going back up quickly as this was my first workout under any heavy weight in a couple weeks and the body was hollering a bit. After the lift, we went after the chipper wod from the 2010 CrossFit Games Northern European Sectonal Qualifier. It was a brute:
35 x sdhp, 95#
50 x box jumps, 20"
35 x push press, 95#
50 x air squats
35 x toes to bar
50 x american kb swings, 24kg
30m farmers carry walking lunge, 24kg bells
50 burpees
time=18:24
I was pretty pleased with this output. It was a grinder and I just tried to set a pace and keep moving. The toughest part of this one was the transition from toes to bar on to kb swings, my grip was trashed. I know I wouldn't have done as well as I did if not for Loren getting after it with me. Thanks for the push brother, can't wait to do it again, "Fran" here we come!
I had the privlage of having my good friend Loren up for a visit Friday night and was stoked to have him with me in the gym the next day for a tough morning session. Loren pushes me hard and I needed it. We went after cleans and front squats to start. My sets looked as follows:
cleans
5 x 160
5 x 185
5 x 205
fronts
5 x 205
7 x 230
The cleans felt pretty light and were a good warm-up to the fronts. Actually, 205 felt heavy but I finished the set easily. Loren made it look like the bar, good Lord. The fronts felt heavy and I barely got that 7th rep up. I'll look to see my strength going back up quickly as this was my first workout under any heavy weight in a couple weeks and the body was hollering a bit. After the lift, we went after the chipper wod from the 2010 CrossFit Games Northern European Sectonal Qualifier. It was a brute:
35 x sdhp, 95#
50 x box jumps, 20"
35 x push press, 95#
50 x air squats
35 x toes to bar
50 x american kb swings, 24kg
30m farmers carry walking lunge, 24kg bells
50 burpees
time=18:24
I was pretty pleased with this output. It was a grinder and I just tried to set a pace and keep moving. The toughest part of this one was the transition from toes to bar on to kb swings, my grip was trashed. I know I wouldn't have done as well as I did if not for Loren getting after it with me. Thanks for the push brother, can't wait to do it again, "Fran" here we come!
Fitness-3/19-"Crunchless"
Friday
Was a quick one at the gym today. But Effective. "Crunchless" was 3 rounds, 15-12-9 with a run each round of:
-snatch balance, 95#
-toes to bar
-hollow rocks
-400m run
time=10:50
I was pretty pleased with this output. The toes-to-bar need work. Did the first round w/out coming off of the bar but they were slow, can't seem to cycle them like knees to bows, it's tough. Everything else was easy. I do need to run harder.
Was a quick one at the gym today. But Effective. "Crunchless" was 3 rounds, 15-12-9 with a run each round of:
-snatch balance, 95#
-toes to bar
-hollow rocks
-400m run
time=10:50
I was pretty pleased with this output. The toes-to-bar need work. Did the first round w/out coming off of the bar but they were slow, can't seem to cycle them like knees to bows, it's tough. Everything else was easy. I do need to run harder.
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