The workout was as follows:
Squat Snatches
1 x 10 @ 70
1 x 10 @ 85
3 x 8 @ 95
1 x 5 @ 105
METcon
25 Wallballs (30lbs Med Ball)
1 Heavy Bag Stairs (Heavy Bag=96lbs) (120 stairs)
25 Back Extensions
*3 rounds for time*
Tony 13:24
Gage 19:13
That heavy bag was heavy as S***. 96lbs thrown on your shoulders and doing 5 flight of stairs with it, it tough. On wallball I just had nothing left, my lower back was tightening up from the extensions and it was just a tough tough METcon. Felt good though. I played a few games of basketball today with some friends, my cardio is ridiculous relative to my other friends who are not crossfitting. That made me feel pretty good. I may do some core movements in bodysculpt tonight. Other than that, resting the remainder of the night.
Tuesday, April 13, 2010
Monday, April 12, 2010
Monday, April 12th
I have been a little lazy on blogging lately. I have done some workouts here and there w/out posting, but I am going to try and get better. This past weekend was a terrible fitness weekend though. Went out for Tony's birthday and then to a Jason Aldean & Luke Bryan concert. Needless to say, I needed to get some good work in today. The workout was as follows:
Metcon #1
10 Manmakers (50% body weight)
10 Hang Squat Cleans (50% body weight)
* 5 Rounds for time*
Gage 11:49
Lucas 11:01
Tony 12:53
Bench Press
1 x 10 @ 185
SuperSet* 15 push-ups
1 x 8 @ 185
SuperSet* 15 push-ups
1 x 5 @ 185
SuperSet* 15 push-ups
Dips
3X10
Metcon#2
500 m Row
1 min rest
500 m Row
1 min rest
500 m Row
Gage 6:45
Tony 6:14
Metcon #1
10 Manmakers (50% body weight)
10 Hang Squat Cleans (50% body weight)
* 5 Rounds for time*
Gage 11:49
Lucas 11:01
Tony 12:53
Bench Press
1 x 10 @ 185
SuperSet* 15 push-ups
1 x 8 @ 185
SuperSet* 15 push-ups
1 x 5 @ 185
SuperSet* 15 push-ups
Dips
3X10
Metcon#2
500 m Row
1 min rest
500 m Row
1 min rest
500 m Row
Gage 6:45
Tony 6:14
Thursday, April 8, 2010
Thursday, April 8th
I guess I should start my blog off today by wishing one of my workout partners happy birthday. So...Happy Birthday, Tony. In celebration of his birthday, we are doing a navy seal workout. We also plan on doing some chest work as well. The workout was as follows:
Flat Barbell Bench Press
1 x 10 @ 135
2 x 8 @ 185
1 x 3 @ 205
1 x 2.5 @ 205
1 x 2 @ 205
1 x 16 @ 135
METcon WOD
50 Burpees
*Every minute do 3 power cleans @ 135*
100 Box Jumps (30in. box)
*Every minute do 3 dead lifts @ 135*
150 Sit-ups
*Every minute do 3 clapping push-ups*
Tony 18:42
Gage 20:34
I will explain this METcon a little better. You have a running stop watch. You start the watch and do 3 PCs @ 135, then start in on your burpees. You do as many burpees as you can until the clock turns to the next minute. When it gets to the next minute you stop your burpees and do 3 PCs, then you start back onto your burpees until you get to a total of 50. Clock still runs throughout your workout. Same concept on the other movements as well. Stop on the top of every minute to do the other movements.
Might rest the remainder of the day, not sure. I have time to do other things, but who knows lol.
Flat Barbell Bench Press
1 x 10 @ 135
2 x 8 @ 185
1 x 3 @ 205
1 x 2.5 @ 205
1 x 2 @ 205
1 x 16 @ 135
METcon WOD
50 Burpees
*Every minute do 3 power cleans @ 135*
100 Box Jumps (30in. box)
*Every minute do 3 dead lifts @ 135*
150 Sit-ups
*Every minute do 3 clapping push-ups*
Tony 18:42
Gage 20:34
I will explain this METcon a little better. You have a running stop watch. You start the watch and do 3 PCs @ 135, then start in on your burpees. You do as many burpees as you can until the clock turns to the next minute. When it gets to the next minute you stop your burpees and do 3 PCs, then you start back onto your burpees until you get to a total of 50. Clock still runs throughout your workout. Same concept on the other movements as well. Stop on the top of every minute to do the other movements.
Might rest the remainder of the day, not sure. I have time to do other things, but who knows lol.
Wednesday, April 7th
Today was leg day. Unfortunately I did not get to much of my legs down. I wanted go more into the workout, but I just didn't get have the time. The workout was as follows:
Back Squat
2 x 10 @ 135 (warm-ups)
5 x 5 @ 185 (pause sets)
2 x 5 @ 215
METcon WOD
500 m Row
150 Double Unders
50 Burpees
* 1 Round for time*
Lucas 7:28
Tony 9:18
Gage 10:28
The pause sets on the squats, was lower the weight below parallel, rest it on the safety bars, and then explode up. These were a lot harder than normal squats. I was surprised how much harder. The METcon sounds a lot easier than it looks. It was pretty tough. Shoulders were hurting after so many double unders. Rest the remainder of the day.
Back Squat
2 x 10 @ 135 (warm-ups)
5 x 5 @ 185 (pause sets)
2 x 5 @ 215
METcon WOD
500 m Row
150 Double Unders
50 Burpees
* 1 Round for time*
Lucas 7:28
Tony 9:18
Gage 10:28
The pause sets on the squats, was lower the weight below parallel, rest it on the safety bars, and then explode up. These were a lot harder than normal squats. I was surprised how much harder. The METcon sounds a lot easier than it looks. It was pretty tough. Shoulders were hurting after so many double unders. Rest the remainder of the day.
Monday, April 5, 2010
Monday, April 5th
Today, my legs are a little stiff, but nothing crazy. I took Easter off, which felt good, except for the fact that I ate like complete crap. I took in enough sugar to last me the rest of the summer. As planned, we did a strength dynamic movement and a cardio WOD. The workout was as follows:
DeadLift
1X10@185
1X10@225
2X5@275
1X1@295
1X1@315
1X1@325
Cardio WOD
500 m Row
15 PowerClean @135
150 yard Farmers Walk w/45lbs DBs
15 DB Squat Cleans w/45lbs DBs
15 Box Jumps w/30 in. Box
12 PowerClean @135
120 yard Farmers Walk
12 DB Squat Cleans
12 Box Jumps w/30 in. Box
9 PowerCleans @135
90 yard Farmers Walk
9 DB Squat Cleans
9 Box Jumps
400 m Run
John B. 27:40
Lucas 18:17
Tony 19:41
Gage 32:33
Ok, this workout sucked! My grip was failing big time. On the farmers walk I couldn't keep the grip. Same thing on the power cleans. I couldn't close my hands anymore. My cardiovascular wasn't the problem, it was muscle fatigue, BIG TIME. I honestly didn't think that I was going to be able to finish this, but I did, it just took me a hell of a lot longer than everyone else. I might do core movements tonight in BodySculpt, then resting the remainder of the night.
DeadLift
1X10@185
1X10@225
2X5@275
1X1@295
1X1@315
1X1@325
Cardio WOD
500 m Row
15 PowerClean @135
150 yard Farmers Walk w/45lbs DBs
15 DB Squat Cleans w/45lbs DBs
15 Box Jumps w/30 in. Box
12 PowerClean @135
120 yard Farmers Walk
12 DB Squat Cleans
12 Box Jumps w/30 in. Box
9 PowerCleans @135
90 yard Farmers Walk
9 DB Squat Cleans
9 Box Jumps
400 m Run
John B. 27:40
Lucas 18:17
Tony 19:41
Gage 32:33
Ok, this workout sucked! My grip was failing big time. On the farmers walk I couldn't keep the grip. Same thing on the power cleans. I couldn't close my hands anymore. My cardiovascular wasn't the problem, it was muscle fatigue, BIG TIME. I honestly didn't think that I was going to be able to finish this, but I did, it just took me a hell of a lot longer than everyone else. I might do core movements tonight in BodySculpt, then resting the remainder of the night.
Saturday, April 3rd
Yesterday, on Friday I did some "superficial" biceps work. I know this isn't the "crossfit way", but all of my workout partners were gone, and I worked out with a body builder. It was better than doing nothing. Today, I worked out with the same guy as yesterday and we did some legs. Workout was as follows:
Front Squats (on the smith machine)
1X10@110
3X10@130
Weighted Walking Lunges
6X15 w/20lbs KBs in each hand
Stairs (24 stairs = 1 Flight)
3X5 Flights w/20lbs KBs in each hand (Every other step)
Leg Extensions
3X10@85 (Strict, hold at the top for a sec)
Leg Curls
3X10@45 (1 set of the 3-step process)
Today was suppose to be a rest day, but Roger came in and said he was doing front squats and whatnot, so I decided, instead of sitting on my rear I might as well workout with him. It was a slow paced, body builders type speed. No cardio involved at all, but it was better than resting.
Front Squats (on the smith machine)
1X10@110
3X10@130
Weighted Walking Lunges
6X15 w/20lbs KBs in each hand
Stairs (24 stairs = 1 Flight)
3X5 Flights w/20lbs KBs in each hand (Every other step)
Leg Extensions
3X10@85 (Strict, hold at the top for a sec)
Leg Curls
3X10@45 (1 set of the 3-step process)
Today was suppose to be a rest day, but Roger came in and said he was doing front squats and whatnot, so I decided, instead of sitting on my rear I might as well workout with him. It was a slow paced, body builders type speed. No cardio involved at all, but it was better than resting.
Thursday, April 1, 2010
Thursday, April 1st
Today is the first day of April. I cannot believe how fast March went by. Overall I feel pretty good about the work I put in the last month. Today, there is no cardio WOD only some strength work. The workout was as follows:
Incline Barbell Bench
1X5@165
3X5@175
1X4@185*
Flat Barbell Bench
1X5@165
3X5@175
1X5@185*
On both of the 185 sets I had help from Tony. I did not get either of them cleanly. We flew through this workout though. The rest between each set was maybe 30 sec. My chest wasn't used to the small amount of rest. Felt a little weak. I might do some core movements tonight, and then resting until tomorrow.
Incline Barbell Bench
1X5@165
3X5@175
1X4@185*
Flat Barbell Bench
1X5@165
3X5@175
1X5@185*
On both of the 185 sets I had help from Tony. I did not get either of them cleanly. We flew through this workout though. The rest between each set was maybe 30 sec. My chest wasn't used to the small amount of rest. Felt a little weak. I might do some core movements tonight, and then resting until tomorrow.
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