WOD: Run 1 mile 2x
1st 6:25
2nd 6:36
Need to start working on my speed and maintaining speed through out many intervals. Friday is going to be my next interval workout.
Off to work on visceral massage excited about it!
Wednesday, July 22, 2009
Monday 7/20/09
4 rounds done individually for time
75 jump Rope
25 Wallball shots
10 Kipping Pull-ups
1:59, 2:07, 2:04, 2:06
75 jump Rope
25 Wallball shots
10 Kipping Pull-ups
1:59, 2:07, 2:04, 2:06
Sunday, July 19, 2009
Crazy Week!
Well, the last few weeks have been nutz! With the situation at Sandy's Market, Maintaining Clientele and the WOD this week have kept things very interesting! I haven't been doing much training lately as far as the running goes but the Crossfit has been all Five days this week with a rest day on Thursday that was really helpful! So helpful that it has improved my form which will improve work capacity of a long WOD.
The week as far as the WOD's went were up and down! It started off good and then I walked into the gym and saw what was on the board. My mouth dropped open and I couldn't believe it. I had the option of either a rest day or do the WOD. I went ahead and did the WOD because I knew that if I did not do it that day I would be thinking about it all day and have to do it the next day. That would really suck! Any ways I made through the week and out of all the WOD's this week the one that made me the most sore Saturday's WOD which was Sit-ups and squats. I am sore from both.
Mon 7/13/09
For time, 21-15-09 of:
Thrusters 65lb
Pull-ups
6:25
Tues 7/14/09
For max loads:
Cleans, 1-1-1-1-1-1-1
95, 115, 125, 135, 140, 141x, 135x,
Wed 7/15/09
For time (in any order):
Row 500m
30 Full circle Box Jumps 24in
30 Pull-ups
30 Ring dips
60 Walking Lunge steps with plate overhead 35lb
30 Knees to Elbows
30 Push press m:55lb
30 GHD Hip Extensions
30 Wall Ball Shots 2-for-1s 12lb
30 Burpees
10 Tire Flips
Run 400m
38:16
Fri 7/17/09
5 rounds for time:
Run 200m
25 Sumo Deadlift High Pull (55lb)
25 DB Push Press (25lb)
18:38
Sat 7/18/09
For time:
24 Med-Ball Ab-Mat Sit-ups, 2 Squats
22 Med-Ball Ab-Mat Sit-ups, 4 Squats
20 Med-Ball Ab-Mat Sit-ups, 6 Squats
…to…
6 Med-Ball Ab-Mat Sit-ups, 20 Squats
4 Med-Ball Ab-Mat Sit-ups, 22 Squats
2 Med-Ball Ab-Mat Sit-ups, 24 Squats
11:11
The week as far as the WOD's went were up and down! It started off good and then I walked into the gym and saw what was on the board. My mouth dropped open and I couldn't believe it. I had the option of either a rest day or do the WOD. I went ahead and did the WOD because I knew that if I did not do it that day I would be thinking about it all day and have to do it the next day. That would really suck! Any ways I made through the week and out of all the WOD's this week the one that made me the most sore Saturday's WOD which was Sit-ups and squats. I am sore from both.
Mon 7/13/09
For time, 21-15-09 of:
Thrusters 65lb
Pull-ups
6:25
Tues 7/14/09
For max loads:
Cleans, 1-1-1-1-1-1-1
95, 115, 125, 135, 140, 141x, 135x,
Wed 7/15/09
For time (in any order):
Row 500m
30 Full circle Box Jumps 24in
30 Pull-ups
30 Ring dips
60 Walking Lunge steps with plate overhead 35lb
30 Knees to Elbows
30 Push press m:55lb
30 GHD Hip Extensions
30 Wall Ball Shots 2-for-1s 12lb
30 Burpees
10 Tire Flips
Run 400m
38:16
Fri 7/17/09
5 rounds for time:
Run 200m
25 Sumo Deadlift High Pull (55lb)
25 DB Push Press (25lb)
18:38
Sat 7/18/09
For time:
24 Med-Ball Ab-Mat Sit-ups, 2 Squats
22 Med-Ball Ab-Mat Sit-ups, 4 Squats
20 Med-Ball Ab-Mat Sit-ups, 6 Squats
…to…
6 Med-Ball Ab-Mat Sit-ups, 20 Squats
4 Med-Ball Ab-Mat Sit-ups, 22 Squats
2 Med-Ball Ab-Mat Sit-ups, 24 Squats
11:11
Monday, July 13, 2009
WOD: Fran!
21-15-9
Thrusters (65lbs)
Pull-ups (Kipping)
For Time
6:26
Went light on the weight, but the most important thing today was form. we are starting to focus more and more on form. when you have correct form then you correct function of the muscles and that is when you work the most efficient. "Form follows function and Function follows form" stated by Wolff's Law.
Later!
Thrusters (65lbs)
Pull-ups (Kipping)
For Time
6:26
Went light on the weight, but the most important thing today was form. we are starting to focus more and more on form. when you have correct form then you correct function of the muscles and that is when you work the most efficient. "Form follows function and Function follows form" stated by Wolff's Law.
Later!
Sunday, July 5, 2009
This weeks plan!
Monday
Crossfit
Tuesday
Crossfit
speed Workout
Wednesday
Rest day
Run 5 miles
Thursday
Crossfit
Speed workout
Friday
Crossfit
Saturday
Crossfit
Run 5 miles
Not sure what the speed workouts will be but I will post them as I decide what I will do.
Later!
Crossfit
Tuesday
Crossfit
speed Workout
Wednesday
Rest day
Run 5 miles
Thursday
Crossfit
Speed workout
Friday
Crossfit
Saturday
Crossfit
Run 5 miles
Not sure what the speed workouts will be but I will post them as I decide what I will do.
Later!
Saturday, July 4, 2009
WOD:
With a continuously running clock do one Burpee the first minute, two Burpees the second minute, three Burpees the third minute… continuing as long as you are able.
Use as many sets each minute as needed.
Yeah! 12 burpees I stop in minute thirteen. It is really funny how you look at the WOD and you say to yourself man I am going to blow that one out of the water and then you get into the WOD and realize how hard it is going to be! About round 10 I was ready to quit. The heat and lack of sleep this week has been affecting my performance. Also, I have been talking to Pam who did the Endurance Cert and I am getting more info on how the training works. I am really excited about it and am going to continue on that path. I will have to get a little more strict on my training and make a schedule. Anyway that is all for now. Look for my training schedule for next week. You will see some speed and a little bit of endurance training.
later,
Tim
Use as many sets each minute as needed.
Yeah! 12 burpees I stop in minute thirteen. It is really funny how you look at the WOD and you say to yourself man I am going to blow that one out of the water and then you get into the WOD and realize how hard it is going to be! About round 10 I was ready to quit. The heat and lack of sleep this week has been affecting my performance. Also, I have been talking to Pam who did the Endurance Cert and I am getting more info on how the training works. I am really excited about it and am going to continue on that path. I will have to get a little more strict on my training and make a schedule. Anyway that is all for now. Look for my training schedule for next week. You will see some speed and a little bit of endurance training.
later,
Tim
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