Thursday, December 25, 2008

Home WOD: Jump tucks and burpees

Home WOD today:
  • 5 min Jump Tucks
  • 5 min Burpees
  • 3 min Jump Tucks
  • 3 min Burpees
  • 1 min Jump Tucks
  • 1 min Burpees

Monday, December 22, 2008

WOD: Clean & Press Progression

Today's WOD was a clean and press progression consisting of 7 rounds:
  • 1 Clean
  • 1 Push Press
  • 1 Push Jerk
I managed 105 lbs for my last two lifts, which was a PR. Most of the emphasis today was spent on technique, particularly engaging my active shoulders at the jerk phase of the lift. This was huge insight, and the lifts became appreciably more manageable as I worked to thrust my shoulders way up as I entered the squatting/jerk position.

Sunday, December 21, 2008

Home WOD: Burpees, dips, sit-ups, squats

I'm still a bit under the weather so I worked out at home instead of going to the gym; home WOD consisting of 4 Rounds for time of:
  • 10 Burpees
  • 20 Dips
  • 30 Sit-ups
  • 40 Squats
For the dips I used a table and couch which worked quite well.

My time: 19:15 (PR).

Saturday, December 20, 2008

Video of the Helen WOD

At home sick today watching CrossFit videos instead of working out. Here's an awesome Helen video:

Friday, December 19, 2008

Home WOD: Push-ups and squats

No WOD at the gym today on account of the snowmageddon. Omar's recommended home workout was:
Max # of push ups then right away, max number of squats. Rest 2-5 min and repeat!!! Post number of push ups and squats on all three rounds separate.
I managed:
  • Push-ups: 20*/16/10
  • Squats: 75*/75/65

Thursday, December 18, 2008

WOD: Back on the bar

Today's WOD, "Back on the bar," consisted of:
  • 1,000m row
  • 50 thrusters 45#
  • 30 pull-ups
My total time was 10:58; my 1k row was 3:35.

I was surprisingly winded after the row, and it took me some time to get into the groove of the thrusters. I broke the thrusters down into sets of 10 which was manageable; in future I'd like to do a bit better, perhaps a dozen per set. I made up for lost time doing the jumping pull-ups.

This was demanding on the cardio, but more so on the muscular. My forearms were absolutely aching after this one.

Great WOD; tougher than it looks.

Tuesday, December 16, 2008

Cleans technique day + 5,000 meter run

It was a good workout day today. First was the excellent cleans technique class put on by Jeff Donovan, which was a workout unto itself. Lots of new knowledge gained at this session.

And in addition to 20 pull-ups and 20 push-ups I ran a 5k. It was my first 5,000 meter run since October 20 which is hard to believe. And the conditions were a bit harsh: -5°C with a -11°C windchill. Time: 28:53 which was a bit disappointing (PR = 28:13).

Sunday, December 14, 2008

Maximum repetition time trials

Today's WOD: Maximum repetition time trials:

3 rounds of,
  • Max Pull-ups in 60 sec
  • Max Push-ups in 60 sec
  • Max Sit-ups in 60 sec
  • Max Squats in 60 sec
Rest for 2 Minutes

I didn't make a note of my score, but I definitely lost time on the push-ups and pull-ups.

Thursday, December 11, 2008

Thrusters for strength

Strength day doing thrusters: 5/5/5/5/3/3

My routine looked like this today:

Felt amazing to finally have a hundred pounds above my head!