The drive out was BRUTAL. Twelve hours on the road left me as sore as if I had full-on hit a workout. My upper body was still wrecked the last 3 workouts so I made up this take on 'Annie' given the equipment I had.
50-40-30-20-10
Situps
20 lunges before each set of situps
Time- 7:26
Fun little workout. Went unbroken on everything but still pretty wiped from traveling.
Friday, June 10, 2011
Wednesday, June 8, 2011
Transition/Travel Week Day 3
4 rounds:
450m run
10 Deadlifts 225
12 Dips
14:28
Super fun workout. Only the second time I've gone 225 for deads in a workout but went unbroken on all of these. Finally figured out how to kip my dips so those went well. Key on the running was technique and breath control.
450m run
10 Deadlifts 225
12 Dips
14:28
Super fun workout. Only the second time I've gone 225 for deads in a workout but went unbroken on all of these. Finally figured out how to kip my dips so those went well. Key on the running was technique and breath control.
Transition/Travel Week Day 2
50-35-20
Pullups
Burpees (Games standard- jump onto plates)
15:08
I severely underestimated this workout. The pullups went great, butterflied them all. The burpees were brutal, the Games standard really changes it. Way more taxing and slows cycle time down a lot. Definitely one of the toughest workouts I've done.
Pullups
Burpees (Games standard- jump onto plates)
15:08
I severely underestimated this workout. The pullups went great, butterflied them all. The burpees were brutal, the Games standard really changes it. Way more taxing and slows cycle time down a lot. Definitely one of the toughest workouts I've done.
Monday, June 6, 2011
Transition/Travel Week Day 1
This week isn't going to be a full training week because I'm driving to Ohio for TPSC at Kenyon on Thursday. Today was probably my only strength day for the week. I've programmed through Wednesday, rest day for travel on Thursday, then I'll freestyle it Fri and Sat based on what equipment/time I have.
Clean and Jerk 1rm- 185, easy clean tough jerk
Oly Back Squat- 225x7
Handstand work- 3x:60 hold, set of 6 HSPU to an abmat
Glute-Ham Raises- 3x12
Sunday, June 5, 2011
Conjugate Crossfit Test Week- Day 5
5 rounds:
2 rope climbs
4 tire flips
450m run (2 laps around gym parking lot)
15:00
Super fun workout. Was able to maintain same pace/effort level throughout. I used the rope climb technique Chris Spealler talked about in the main site video for the front squat/rope climb wod and was able to get up the 12 foot rope in about 2 pulls.
2 rope climbs
4 tire flips
450m run (2 laps around gym parking lot)
15:00
Super fun workout. Was able to maintain same pace/effort level throughout. I used the rope climb technique Chris Spealler talked about in the main site video for the front squat/rope climb wod and was able to get up the 12 foot rope in about 2 pulls.
Friday, June 3, 2011
Conjugate Crossfit Test Week- Day 4
5 rounds:
5 Overhead Squat 110#
10 Toes2Bar
15 db hang squat cleans 30#
20 Double-Unders
Time- 15:08
First real grinder coming off CFFB. This was brutal. The DB cleans were by FAR the worst part, its real hard to keep them close to you and stay on your heels.
5 Overhead Squat 110#
10 Toes2Bar
15 db hang squat cleans 30#
20 Double-Unders
Time- 15:08
First real grinder coming off CFFB. This was brutal. The DB cleans were by FAR the worst part, its real hard to keep them close to you and stay on your heels.
Conjugate Crossfit Test Week- Day 3
Pushpress 1 rep max- got 155 easy, made two tries at 175 and missed the lockout both times
Dips- 3x10
Wall walk- 3x5 (really challenging)
Pullups- 3x10
Dips- 3x10
Wall walk- 3x5 (really challenging)
Pullups- 3x10
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