Pat and I went to CrossFit Will county and joined them for a WOD. We started with a warmup of tabata push ups. Pat looked at me and asked if I had a target number in my head, I have known of others targeting a certain number for tabata, but I have always gone all out. I decided to try it this time. I did not pick an overall number I just wanted to get 15reps for each interval. We only did 6 intervals total. I do not remember what number I hit exactly but I believe it was close to 100, I think possibly 80-90. Not sure but overall i was satisfied with performance. Pat of course did over 100-115?
We then did the following WOD
200 single jump rope skips,
50 squats
20 knees to elbows.
I opted to do 50 double unders instead of the skips. Thinking this would give more time to do the rest of the WOD. I was shooting for under 10 minutes. All in all it took me 12:59 and the squats were by far the worst part.
Pat and I then worked on power snatches and he introduced me to something new the split snatch. The concept is actually really simple and I like it a lot. I will be trying more of these this week. I maxed out at 135 and there was a slight press out with it.
28 March 2009
800's
Four rounds, each for time of:
800 meter run
Rest as needed between efforts.
1 3:03
2 3:04
3 3:09
4 3:06
I did this one with Scott in the park. We rested 3 minutes between rounds. As always the 800's just suck. After the first round I was coming up with other options to do instead of running three more 800's. Overall I am happy with my consistency but I want to be faster. I feel I have slowed down since summer time. I remember running an 800 at 2:40 during a WOD. So i shgould be able to run faster now. I am going to focus a bit more on my speed and I am considering adding the CF Endurance WOD's a couple times a week as well.
800 meter run
Rest as needed between efforts.
1 3:03
2 3:04
3 3:09
4 3:06
I did this one with Scott in the park. We rested 3 minutes between rounds. As always the 800's just suck. After the first round I was coming up with other options to do instead of running three more 800's. Overall I am happy with my consistency but I want to be faster. I feel I have slowed down since summer time. I remember running an 800 at 2:40 during a WOD. So i shgould be able to run faster now. I am going to focus a bit more on my speed and I am considering adding the CF Endurance WOD's a couple times a week as well.
25 March 2009
Wednesday
Front Squats
3-3-3-3-3
155 165 175 185 185
On the 4th round I did not stick any of the three very well so I wanted to be perfect so did it again in the 5th round and felt spot on.
Also correction to yesterday's Lynne, I recounted my reps and I only did a total of 143. So now that tells me to shoot for over 150 next time.
To end the Front squat WOD Jake and I did a varied compilation of a WOD that I remember doing a couple years ago. 21-15-9 of 95lb deadlift, Hang power cleans, and front squat. It was just to get a burner in there that would compliment the WOD. So the end times were 6:45 (me) and 6:58 for Jake. Jake has only been doing CrossFit for a few weeks, but he is a great addition to my training program because he will force me to train harder.
3-3-3-3-3
155 165 175 185 185
On the 4th round I did not stick any of the three very well so I wanted to be perfect so did it again in the 5th round and felt spot on.
Also correction to yesterday's Lynne, I recounted my reps and I only did a total of 143. So now that tells me to shoot for over 150 next time.
To end the Front squat WOD Jake and I did a varied compilation of a WOD that I remember doing a couple years ago. 21-15-9 of 95lb deadlift, Hang power cleans, and front squat. It was just to get a burner in there that would compliment the WOD. So the end times were 6:45 (me) and 6:58 for Jake. Jake has only been doing CrossFit for a few weeks, but he is a great addition to my training program because he will force me to train harder.
24 March 2009
Tuesday.
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Body weight 186,
BP 8, 8, 6, 5, 5,
PU 31, 26, 23, 16, 22.
Total is 150.
I was then challenged by an old 'body building' friend of mine. So we set up a bar with 135lb and maxed out on it and then did pull ups. I knocked out 15 reps on the bench, and 19 reps on the pull ups total of 34. Now my new adversary did 33 reps on the bench and 1 pull up. Bastard.... note his body weight is 231 lbs. Earlier he tried to match my first round of 185 bench press and max pull ups. All he had to do was match 39 total (my first round total) he lost by one rep. (pull ups)
So now that he sees there is a competition factor in CrossFit he is willing to give it a shot with me. He has agreed to do it once a week, he stills has the meathead mentality.
Five rounds for max reps of:
Body weight bench press
Pull-ups
Body weight 186,
BP 8, 8, 6, 5, 5,
PU 31, 26, 23, 16, 22.
Total is 150.
I was then challenged by an old 'body building' friend of mine. So we set up a bar with 135lb and maxed out on it and then did pull ups. I knocked out 15 reps on the bench, and 19 reps on the pull ups total of 34. Now my new adversary did 33 reps on the bench and 1 pull up. Bastard.... note his body weight is 231 lbs. Earlier he tried to match my first round of 185 bench press and max pull ups. All he had to do was match 39 total (my first round total) he lost by one rep. (pull ups)
So now that he sees there is a competition factor in CrossFit he is willing to give it a shot with me. He has agreed to do it once a week, he stills has the meathead mentality.
23 March 2009
Monday WOD
For time:
225 pound Deadlift, 21 reps
Run 800 meters
225 pound Deadlift, 15 reps
Run 800 meters
225 pound Deadlift, 9 reps
Run 800 meters
time: 16:26rx
I love these types of WOD. I believe I could have had a better time if I did not have a flat tire (shoe untied) during the last run. The deads felt really good, I could just feel everything firing just right. I am very happy with the way they felt. Now I just have to get my running back up to speed. I really have not ran much in the passed 6 months or so and during the winter I used a treadmill and using the POSE technique on a treadmill is a joke, just pull the feet and let the treadmill do the work. So I opted to do Double unders or row instead of run.
Now that spring is here.... ahhh......
225 pound Deadlift, 21 reps
Run 800 meters
225 pound Deadlift, 15 reps
Run 800 meters
225 pound Deadlift, 9 reps
Run 800 meters
time: 16:26rx
I love these types of WOD. I believe I could have had a better time if I did not have a flat tire (shoe untied) during the last run. The deads felt really good, I could just feel everything firing just right. I am very happy with the way they felt. Now I just have to get my running back up to speed. I really have not ran much in the passed 6 months or so and during the winter I used a treadmill and using the POSE technique on a treadmill is a joke, just pull the feet and let the treadmill do the work. So I opted to do Double unders or row instead of run.
Now that spring is here.... ahhh......
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