Saturday, July 31, 2010
Ring Handstand Push-ups
I promised myself the first thing I would do when I got down to Florida was work on my swim technique. I decided to get a lesson with one of the most knowledgeable coaches in the game, Gary Fahey. He has been coaching/swimming for many years and he is on point when it comes to total immersion swimming. The lesson went very well. Once I got on film I saw that I was "clamshell" shaped,almost bent at the waste. I will post the videos once I get them, as well as a full break down of before and after.
Friday, July 30, 2010
4x3min @ 85-90% (6min rests)
4x3min @ 85-90%
A: BS @ full speed x 1 Rep (Heavy / 70% 1RM as guide)
B: BS @ 20X1 x 10 Reps (Unbroken / Light enough to maintain tempo)
C: BS @ full speed x 1 Rep (Heavier / 75% 1RM as guide)
D: BS @ 20X1 x 20 Reps (Unbroken / Light enough to maintain tempo)
E: BS @ full speed x 1 Rep (Heaviest / 80-85% 1RM as guide)
F: BS @ 20X1 x 30 Reps (Unbroken / Light enough to maintain tempo)
At this point, you should be good and warmed up. Keep consistent TEMPO for EVERY REP IN THIS SERIES (20X1). The idea is to work up to a heavy "1" each time, and adding weight to UNBROKEN sets of 10/20/30. Gauge loads accordingly. Record loads for each set.
WOD: FOR TIME
Hang Power Snatch (#95/65)
Toes 2 Bar
Wall Ball Shots (20/14)Distances: 830m, 800m, 825m, 830m, 880m, 850m, 840m, 880m,
Weights: 205#, 185x10, 225#, 155#x20, 235#, 135#x30
Notes: The morning run was really tough. I am thankful I got out early, because by the end of the run, it was cooking. I had bit of a breakthrough with my technique today. I was driving the knee before which was causing me to be ahead of myself a bit. I am pulling back a little bit more, and this is allowing me to get my foot up much quicker.
I did the second workout later on in the afternoon. Never really did tempo work with lighter weight before, but it definitely hits hard in all the right spots. I did 3x8 @ 3211 for my warmup with 135#. Even that was tough and my legs really felt drained from the run earlier.
Thursday, July 29, 2010
Find 1RM Jerk
Rest 3 min
3 min AMRAP:
40 Pound Weight Vest
2 min rest between sets
Notes: PR'd my split jerk: 230#. The form was a little sloppy and I had to press it out. This leads me to believe that there is a lot more in the tank, but we will find out another day. Afterward, I did the cindy mash-up. I completed: 4 rounds, 4 round + 3 pullups, 4 rounds + 1 Pullup, 4 rounds +1, 4 rounds + 2 pullups. With the 20# weighted vest, it was hard to breathe, and my legs were shot from the air squats. Not sure if I was attacking the correct pathway while doing this workout. I had to hit a high end cruise control in this workout. By no means were these 3min goes sprints, but they weren't jogs either. I think when you attack indivdual muscle groups like cindy does (chest, back, quads),it makes it more difficult to shock your system. I like the idea with the vest, but I have to apply it to some other things.....like burpees!
This might be the cheesiest, least expensive videos ever created! Steve Perry's mullet, what was he thinking? Good tune though....
3 Rounds for time:
21 Kettlebell swings (1.5 pood)
In the coming weeks, I plan on establishing some benchmark lifts and workouts. Stayed tuned, the fun is just beginning!
Monday, July 26, 2010
Sunday, July 25, 2010
Friday, July 23, 2010
Double Unders - 50 reps x 5 sets, rest 90 seconds
Wallballs - 25 reps unbroken x 4 sets, rest 90 seconds
Thursday, July 22, 2010
Wednesday, July 21, 2010
20 unbroken chin ups
25 GHD Sit ups
rest 2 min
Tuesday, July 20, 2010
Monday, July 19, 2010
Sunday, July 18, 2010
Friday, July 16, 2010
Thursday, July 15, 2010
Wednesday, July 14, 2010
Tuesday, July 13, 2010
Monday, July 12, 2010
(click for interview with Robb Wolf and Josh Henkin)
Saturday, July 10, 2010
Friday, July 9, 2010
AMRAP Double Unders in 3 minutes
Thursday, July 8, 2010
Wednesday, July 7, 2010
I have decided to ditch Crossfit Westchester. It's not for me. My goals are not in line with what they focus on, and I don't need to be doing met-cons 6 days a week. I have decided to join a more local gym by me, and follow OPT's site for the next month, and see where that takes me. I have decided I need to get stronger and more explosive above all else, and be able to go hard for short bursts (<2min).
B1. Seated Military Press @ 30X1; 4-5 x 4; rest 2 min(60,75(4),75,75(4))
B2. KBS heavy - 12-20 reps x 4; rest 2 min(16,17,18,18)-Used a 70# dumbell