Tuesday, September 27, 2011

Sunday, September 25, 2011

5k at training pace

Slow 5k

31:07. Excellent time for the tempo pace. Crappy time for actually running it...

Saturday, September 24, 2011

Weights day...

Just some weights:

3x3

Squats: 105/125/145
Deads: 105/125/145

Weighted dips 3x3: 30/40/50(f2)

Tuesday, September 20, 2011

200 meter runs....ow

10x200m 90 second rest

41.3/47.6/41.7/43.0/42.5/44.6/45.2/45.4/44.9/44.2

That was mostly unpleasant.

Was an out and back so the turn around cost me a little time, but not enough to cry about.

Monday, September 19, 2011

Saturday, September 17, 2011

Squats, deads, heavy dips...

No FGB for me today either....

Squats, 3x3 100/120/140
Deadlifts 3x3 100/120/140
Weighted Dips 3x3 25/35/45

TP

Monday, September 12, 2011

Push Press and some other junk...

PM WOD

DE Push Press, I picked 7x2 95lb every 60 seconds

Then wait a few minutes and

3-5-7-9-7-5-3

HSPU (db shoulder press)
TTB
Ring Dips (Dips)
Power Snatch 135 (75lbs)

20:14...

I don't think this is a 20:14 wod....I think I couldn't remember if I did one of the rounds...and it was the 9 rounds so I did another round of 9...I'm really hoping that my issue was that I added 9 extra reps of everything..Oh, bar staring...did some of that...

More running! 200m x 10

10x200 meters on the dreadmill…2:00 rest between rounds.

46.1/57.5/46.6/46.7/47.9
48.1/46.2/48.1/48.0/43.3

That 57? No idea…some sort of operator error….clock…dreadmill…attitude…

That 43? Amazing what can happen when you crank that dreadmill up to sub 6 miles…

Still, ain’t like real running.

I think I need to jack it up to at least sub 6:15 every time….

Sunday, September 11, 2011

5k dumbassery

Went to run a 5k and due to my failure to understand how some running map software worked...plotted what I thought was an out and back 5k. After running for what seemed to be a huge amount of time, I checked my clock...

At halfway I was 27 minutes....turns out I had inadvertently doubled the distance...I was half way to a 10k...not 5k.. so I just called it a day and ran/walked the rest of a shorter way home...

Doh...

Saturday, September 10, 2011

Rope and snatch...

CFE

Good Mornings 3x5 75/85/105

WOD:

4x rope climbs (4x15' sled pulls, 90lbs + tire, = 105lbs of no slide) With my Lincoln B rope..
+ 100 kb snatches @ 24lb.

6:35

Wasn't sure about the kb snatches. Rx'd was 1.5 pood/1.0 pood.

Thursday, September 8, 2011

Gonna do several at once...

Tuesday = workout at work

4 x 200 meters on treadmill before I ran out of time..

1:00- 0:50...

One reason I hate treadmills, that's nearly a 2:00 400m..and well, this Homey don't Play that...

Wed: 12 min amrap;

5 ctb pullups
3x thruster @ 95 (rx is 135)
25 du

4 rounds in 12:20.. I hate DU.

BTW, I'm going to create a wod that's all ctb pullups, wallballs, and du and call it "No Rep"...

Today:

Wod 1: 3x 800m 3:38/3:28/3:14 (again, had to get back to work too soon, should have done 2 more).
Wod 2 3x5 Deadlift 95/115/135 Most I've deaded in months. Back felt fine. 5lbs a week till we get back.
30 KB swings 1.5 pood.

Monday, September 5, 2011

Squats/CFE wod

Squats:

3x3

95/115/135

CFE WOD

3 rft, 120 seconds rest between sets

15 ghd
15 glute ham raises
50 meter sled drag... (90lbs, dropped to 75 since my sled don't slide...tire it is)

Mis-read it and did back xtn..don't ask...and sled drag rather than sled pull...so less posterior than I should have...

anyway

44/36/35
33/31/35
42/45/50
22:05 total with rests.

Lawyer boy better practice his reading comprehension...

Saturday, September 3, 2011

Crossfit Richardson Saturday Team Wod

@Crossfit Richardson

Partner WOD

150 pushups (Plank)
400m lunge (Med ball or 25lb plate)
150 situps (Plank)

19:25

While one partner works, the other partner does whatever is in parentheses.

So the 150 pushups...never out of plank....ouch.

Situps was worse since my partner could do more situps in a row than pushups....

Thursday, September 1, 2011

Weighted pullups, prowler sprints

3-3-3-3-3 weighted pullups:

15-25-35-45(2)-35

I wasn't sure about that 3rd rep at 45....chin was in the same zipcode as the bar...that's about it...

Then cashed out with a couple prowler sprints, unloaded prowler...doesn't sound like much until that last 10 yards.....

80 yards x2 31 seconds and 35 seconds....

That s*%$ gives me Fran cough....

TP