Wednesday, February 27, 2008

Wednesday 080227

Rest Day:

Actual:

busted it out today for ten minutes before a meeting. Did 10x3 of Air Squats, Situps Pullups. -PH

Tuesday, February 26, 2008

Tuesday 080226

Feeling totaly dead. i've lost the spirit of crossfit, i'm not excited. but i'm trying to drum that enthusiasm up.

I got through 2.25 rounds of the warmup and i'm feeling totaly spent. TM i MUST cf again!

Thursday, February 21, 2008

Thursday 080221

Buttercups:
Four rounds for time of:
Run 200 meters
15 Squats


Actual:
I'm a big time buttercup for this. Ran/Jogged the 4x200 but only got in two rounds of ten squats, the knees was not happy. hoping to do some more therapy later to round things out. something "warmup" style.

Monday, February 18, 2008

Monday 080218

Front Squat 1-1-1-1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 080107.

Actual:
did the CF workout today, skipping squats.
Sam did this one with me.
We did squats at bar weight in totaly improper grips :-(
Should have been resting on shoulders, not griping with hands.

Saturday, February 16, 2008

Saturday 080216

Big Dawgs and Pack:
I know you hate it, but do it anyway Run 5 K.

Puppies:
Run 1-2 miles depending on your ability


Buttercups:
Run 1-2 miles depending on your ability


Actual:
still chickening out on runs :-(
warming weather and continued training should help that out by springish.
Did the CF warm up with sam.
Added in crate pull ups not jumps, much harder, much closer to a real pullup.
Did 20x waist supported HSPUs. should be good.

Thursday, February 14, 2008

Thursday 080214

Big Dawgs:
As Rx'd

Women use 65#'s

Pack:
Fran is a 3-5 minute workout. This time try choosing a weight that will let you do the workout with good form in that time. Be warned, the difference between sub 5 and sub 3 in metabolic cost is enormous.

For nother variation you can try one of these

5 sets of 9 each exercise or
9 sets of 5 each exercise
(usually intermidiate weights are 65-75# for men, and 35-45# for women)

Puppies:
Use appropriate weight
sub Beginner Pull ups, Jumping Pull ups or Ring Rows as necessary.

Actual:
Did 5 sets of 9 each exercise, 35lbs the first 3 sets and 10 on the last.
jumping pulls as always.

Sunday, February 10, 2008

Sunday 080210

Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 080120.

Actual:
Yesterday i was fairly lazy and only got in 15 minutes of biking on a 5k day.
Today sam and i did a full CF Warmup and then the deadlifts with bar weight, the form really feels like it's coming together.

Thursday, February 7, 2008

Wednesday 080206 (actually it's Thursday)

Push Jerk 3-3-3-3-3-3-3 reps

Post loads to comments.


Actual:
As we can note, i've been lazy again. i really need to keep focusing on keeping my priorities straight! So i did yesterdays workout today, even though today is a rest day.
Did the whole 3x10 of the CF warm-up. That in and of itself is a good amount of workout for me, so it's perfect for these days when they're just looking for max and i'm still on form.

Push Jerk
Did 3 reps, 5 sets 45lbs, before the knee got really aggravated, it's been unhappy lately and i caught it funny on the land from a jumping pull-up. We'll see how it is tm.

Monday, February 4, 2008

Monday 080204

Back Squat 3-3-3-3-3 reps

Post loads to comments.

Compare to 071004.


Actual:

Did my first time of using the CF warm0up today. Did 1 round at 10 and one at 5, skiping squats as they were the excersise, i think i may not omit them next time so those muscle groups are warmed up.

Sam wasn't home so i didn't want to push with squats, so i just when 45lbs in the 3x5.
Lets keep it coming this week!

Saturday, February 2, 2008

Saturday 080202

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.


Actual:

decided i was lazy at 11:30pm tonight, so i busted out a "somethingelse"

10/7/5 45lb"bar" squats
10/10/10 jumping pullups (need to set up a "begininer bar" somehow.
10/10/10 situps
10/10/10 girly pushups, couldn't hack the normals today :-(

hopefully less lazyness in the next set. tm/today are a rest day.