Today I did todays and the last 2 days workouts together to get caught up. I am so glad tomorrow is rest day. Taday was really bad. My Shidoshi had me lift weights last night at karate. I already hurt from the workout I did yesterday. So today I am super sore and after I get done with this I'm going to walk my dog and he can pull me through the snow.
For time 30, 25, 20, 15, 10, and 5 rep rounds of:
Virtual shoveling.
Pull-ups
With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one “rep.“ Barrier is 24.“
I was a puppy today as RX'd by Brand X
Puppies:
For time 15, 10, and 5 rep rounds of:
Virtual shoveling
Pull-ups (beginner or assisted pull ups okay)
With an Olympic bar holding only one plate (men use 45 pound bar, women use 25 pound bar), touch the end on one side of the barrier then the other for one “rep.” Barrier is 24”
Subbed dips for pull-ups
For time:
155 pound Power clean 15 reps
30 Ring dips
155 pound Power clean 12 reps
24 Ring dips
155 pound Power clean 9 reps
18 Ring dips
155 pound Power clean 6 reps
12 Ring dips
155 pound Power clean 3 reps
6 Ring dips
I forgot to time myself
Ran with the Puppies again as RX'd by Brand X
Puppies:
For time:
35-65 pound Power clean 12 reps
20 Ring dips
35-65 pound Power clean 9 reps
15 Ring dips
35-65 pound Power clean 6 reps
10 Ring dips
35-65 pound Power clean 3 reps
5 Ring dips
I used 65 lbs.
Overhead squat 3-3-3-3-3 reps
I just used the 45 lbs bar to work on form. It was hard enough with the last few days of work outs.
Now to walk the dog....
Wednesday, January 14, 2009
Tues. Jan. 13, 2009
Will with a combo of job searching and me being plain lazy I got behind this week and had to play catch up. Right now I have to correct every third word cause my arms and hands are shaking from todays workout of the past 3 days workouts in one day. I did the 3 days before that yesterday and this is for yesterdays post.
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
I did the puppy work out as RX'd by Brand X
Puppies:
5 rounds (on a very cold and icy bar)
5 assisted or beginner pull ups
10 practice kips on the pull up bar
time: 7:15.03
Front Squat 5-5-5-5-5
95-115-115-115-125
On the second set of reps I noticed my form was getting bad so I stayed on 115 working on my form.
Run 5k
Buttercups:
Run 1-2 miles depending on your ability
I ran/walked a mile. Ran where I saw no ice and walked on the ice. More ice than not. I beat my last time though.
Time: 12:02.59
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
I did the puppy work out as RX'd by Brand X
Puppies:
5 rounds (on a very cold and icy bar)
5 assisted or beginner pull ups
10 practice kips on the pull up bar
time: 7:15.03
Front Squat 5-5-5-5-5
95-115-115-115-125
On the second set of reps I noticed my form was getting bad so I stayed on 115 working on my form.
Run 5k
Buttercups:
Run 1-2 miles depending on your ability
I ran/walked a mile. Ran where I saw no ice and walked on the ice. More ice than not. I beat my last time though.
Time: 12:02.59
Monday, January 5, 2009
Mon. Jan. 5, 2009
Hang Power Cleans
145(F)-135-135-135-135-145(F)-145(F)-135-135-135
Couldn’t get that 145 up. I guess I need to practice with just the bar again.
145(F)-135-135-135-135-145(F)-145(F)-135-135-135
Couldn’t get that 145 up. I guess I need to practice with just the bar again.
Sunday, January 4, 2009
Sun. Jan. 4, 2009
Deadlift 3-3-3-3-3 reps
185-215-215-215-215 lbs.
I need to get more weights.
On a very sad note, we mourn the Colts loss last night.
185-215-215-215-215 lbs.
I need to get more weights.
On a very sad note, we mourn the Colts loss last night.
Friday, January 2, 2009
Friday, Jan 2, 2009
Death by Clean and Jerk
With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute… continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
Ran with the pack today as RX'd by BrandX. 95lb instead of 135lb.
95lb - 7 rounds + 5
With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute… continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
Ran with the pack today as RX'd by BrandX. 95lb instead of 135lb.
95lb - 7 rounds + 5
Thursday, January 1, 2009
Thur. Jan. 1, 2009
“Murph”
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it ‘Body Armor.‘ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
Post time to comments.
I used the CrossFit BrandX scaling on this
Buttercups:
1/2 mile Run
25 Pull-ups (or beginner pull ups)
50 Push-ups
75 Squats
1/2 mile Run
Time 22:03:38
That’s not a nice one to do.... OWE!!!
Side note: I almost puked twice. I don’t think my neighbors would like it if I did that in there yards though
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it ‘Body Armor.‘ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
Post time to comments.
I used the CrossFit BrandX scaling on this
Buttercups:
1/2 mile Run
25 Pull-ups (or beginner pull ups)
50 Push-ups
75 Squats
1/2 mile Run
Time 22:03:38
That’s not a nice one to do.... OWE!!!
Side note: I almost puked twice. I don’t think my neighbors would like it if I did that in there yards though
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