4 MAR: 2 mile rest

Today is a rest day, according to CrossFit schedule, so I just did an easy 2 miles. Enough to sweat on this awesome spring day; but not hard at all.

Comments

Post a Comment

Popular posts from this blog

10 FEB: WOD+Plus

Today's CrossFit workout was: Deadlift: 1-1-1-1-1-1-1 I did: 5 mins on treadmill Deadlift: 135 x 10; 225 x 5; 275 x 1; 285 x 1; 295 x 1; 305 x 1; 315 x 1; 325 x 1; 335 x 1; 345 x 1 Superset 1: a) Kipping Pullups: 6, 6, 5 b) Woodchopper: 100 x 10each, 10each, 10each Superset2: a) Peck deck fly: 100 x 10; 110 x 10; 120 x 6 b) Peck Deck rear delt fly: 100 x 10; 110 x 10; 120 x 6
Read more

Today's Old School lifting

We burned 800 calories in 45 minutes doing simple, straight-forward work, with short rest intervals. Vertical push/pull superset a. overhead press: 85x10; 95x10; 115x10; 125x11 b. Pullup: bodyweight x 6,7,8,8 Flat back goodmorning: 125x10; 135x10; 145x10; 155x10 Arms superset: a. barbell curls: 95x7, 10, 10, 10, 7 b. skull crushers: 55x15; 60x12; 70x10; 80x10, 10 That's it.  Nothing fancy.  Just hard work on basic lifts.  Friday is our day to try out all the crazy conditioning plans. 
Read more

05 FEB: My 1st WOD

The Workout of the Day ("WOD") called for 5 rounds for time of: A) ~65lb Kettlebell swing: 25 reps / round B) Glute-Ham situp (AKA roman chair): 25 reps / round C) Back Extensions: 25 reps / round D) Hanging knees to elbows: 25 reps / round I scaled this back and added in some substitutions based on equipment limitations A) 35 lb dumbbell swing B) Leg raise off bench C) Barbell goodmorning D) Hanging kees to elbow My performance per round was A) 25 / 20 / 15 / 10 / 15 B) 25 / 20 / 15 / 10 / 15 C) 25 / 20 / 15 / 10 / 15 D) 15 / 15 / 10 / 10 / 10 total time: 22 minutes (using clock, not stopwatch) Observations : My spinal erectors are much more developed than my transverse abdominals. Knees to Elbows are KILLER. My conditioning (also called stamina) is better than most weight trainers. I should have stayed at 20 reps per round for the last 4 sets instead of reducing by 5 each set. I'm not sore at all! I can see that doing CF WODs will leave plenty "in the tank"...
Read more