Friday continued with handstand practice and parallette L-sit practice. Three rounds of 40 second and 20 second holds respectively. Saturday Squat 135 x5 205 x3 225 x1 235 x1 Overhead Press 45 x5 95 x5 115 x3 125 x3 135 x1 140 fail Deadlift 185 x4 205 x3 245 x2 275 fail 275 x1 285 fail
SUNDAYREST
Monday was Squat cleans at 95lb with ring dips for sets 0f 21-15-9. Crossfit’s “Elizabeth”. 8:29 Workout is prescribed at 135, but after my last bout with that weight I decided to go lighter and work on form and feel. Still very draining. MetCon drainage. Got some downloads in (just picked up a ton of 80 & 90’s hip hop albums…taking me back. Good stuff like Jungle Bros., De La, Ice-T, Schooly D, Tribe, BDP, Organized Confusion and on and on..) …..and then some bath and beauty bar junk. a.Overhead press 95×6, 95×8, 105×8, 115×6 b.Reverse Fly, Barbell row, db bicep curl 40lb, 115lb, 30 lb x8 each x2 rounds c.db shrug, lat and front raise, short lat raises, side bicep curl 80lb, 20lb, 15lb, 35lb x8/10/20/8 two rounds Tuesday Squat cleans 1-1-1-1-1-1-1 135, 135, 155, 155 (fail), 135, 135, 135 A little later, did the CFE wod. 4 x 300 meter sprint, 5 minute rests 38, 39, 39, 39
Wednesday Over head press 1-1-1-1-1-1-1 115, 135, 135, 135, 135, 135 (fail), 115 Push press 3-3-3-3-3-3-3 115, 125, 135, 145, 155, 155, 155 (assisted) Push jerk 5-5-5-5-5-5-5 95, 115, 125, 125, 125, 125, 125 Went light on the jerks as it was my first real trial with them. Today I went and voted for ‘that one’. If you want a really good perspective on where the ‘other half’ is on this election, turn on FOX radio and enjoy for the next week. Amazing. This weekend is our Crossfit certification. We will be shooting video during, so stay posted.
Last Thursday Doormouse Cardio Circuit 20 rounds 60 seconds work 30 seconds rest 30 minutes total Each fifth round burpees (18, 17, 15) Round 20 is 25 Burpees In between rounds are open source, meaning get creative.
Friday, Saturday, Sunday REST
Monday Filthy Fifty For time: 50 Box jump, 22 inch box 50 Jumping pull-ups 50 Kettlebell swings, 30 lb Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 12 pound ball 50 Burpees 100 Single unders jump rope 24:43
Later Monday… Handstand holds on the wall 5 x 40 seconds L sit holds 5 x 10-15 seconds
Even later… Reverse Tabata Swim 10 sec work/20 sec. rest 16 rounds, maximum output
Started at 95 lb for three rounds, dropped to 75 lb for eight more rounds plus five thrusters. Fell over.
Wednesday 12 Burpees 12 Pull ups 10 rounds for time. Pete and I did this one together, so we had to split pull rounds between the bar and rings. Ring pulls are much harder, so times were a bit slow. 21:28, 5 rounds each ring and bar.
Thursday 5k for time I mapped a course but ran into some construction so I went a bit farther than needed. 21:17 total time, probably crossed the 5k right around 20:00. Lots of nasty head wind. Last mile was tough, can go faster on a better course with some competition. Goal is sub 18:00.
Friday 4×400, 2 minutes rest between 0:59 0:59 1:01 1:01 Legs were very heavy from the four days previous. Carried through but had no pop.. Would like to hit these all sub 0:57
This hit my lower back in new ways. Levels of pain I have not felt before. No post workout soreness, just complete burnout during.
Tuesday 10 135lb Squat Cleans 50 GHD sit ups 8 Squat Cleans 40 Sit ups 6 Squat Cleans 30 Sit ups 4 Squat Cleans 20 Sit ups 2 Squat Cleans 10 Sit Ups
135 lb squat cleans are a new treat. Another Olympic movement that looks dangerous but is actually very beneficial. The strength, growth, progression and over all fitness I have felt since starting a regular Crossfit regiment has been pretty outstanding. These workouts are no walk in the park but the results are worth it, and the mind frame that you are forced to embrace while undertaking them is something else.
Monday- Weighted pull ups 1-1-1-1-1-1-1 65-75-85-95 (fail x2)-85(fail)-75-65 Plio jumps five sets for fun and variation
Tuesday- Crossfit Barabra 20 pull ups 30 push ups 40 full range sit ups 50 squats
5 rounds with three minutes rest between each. 1. 2:46 2. 3:07 3. 4:14 4. 4:15 5. 5:27
Total time=19:49, 31:49 with rest
Brutal, last round ate my face.
Wednesday REST
Thursday Crossfit Ryan 7 muscle ups 21 burpees
First set of muscle ups were jumping, second-fourth sets from low rings, last set from the plio box from low rings. Even with the regression these were startlingly hard. A long way to go. Burpees felt slow and unexplosive, good for the mind.
Friday Crossfit’s Mr. Joshua Five rounds for time of: Run 400 meters 30 Glute-ham sit-ups/gh bench sit up (15/15, 30, 30, 4/26, 2/28) 185 pound Deadlift, 15 reps
33:44 with an extra quarter mile at the end for good measure
Saturday Crossfit’s Erin Five rounds for time of: 40 pound Dumbbells split clean, 15 reps 21 Pull-ups 24:12
Saturday was another pre race rest day. Food and rest.
Sunday I did the Escape To Miami sprint distance triathlon (.25 mile swim, 13 mile bike, 5k run) Sixth overall, first in my age group. A damn tough course. The swim started from treading water in the bay which was a first for me. It’s usually a couple of sprint steps into a dive. This one saw everyone that was serious about competing jockeying for position while floating for a good three minutes before the start. The start was straight out for 50 yards and then took a 90 degree left for 300 meters before another hard left into the rocky shoreline. The transition was a mud pit as five inches of rain had fallen the day and night before. My first transition was a mess. With 1500 people between the two races I first ran down the wrong rack, then went to the wrong side of my bike, then fumbled with my spent arms to get my helmet on. The bike went over the 195 with its hills and wind exposure, crossing from Miami into Miami Beach, past the Miami Beach Golf Club and then back. Beautiful water views in the car, tough as hell on a bike. The run went over the 395 to Jungle Island and back…double the hill fun with dead legs. I had been passed by a group of three guys in my age group on the bike (in a triathlon your left calf is marked with your age so you know who your competition is). After the first mile I had gotten one of them back, and at the turn around I caught up to the other two and the woman in first place in a tight group of three. One guy took up pace with me and started pushing up the hill. I talked to him to see where his breathing was and it was good, better than mine. Shit. Mile two passed and we were on to the last downhill push into the finish. He left me with about a half mile to go. My legs wouldn’t keep up. I had given in, told my self that second was pretty good. When we hit the park and I saw we had 200 meters to go he had a 50 yard margin on me. That’s when the ‘THIS IS IT’ hit. I knew I could get him, I knew that I had to push the pain, to pass through it and finish with nothing left. With 150 meters to go I was 25 back, passing the guy in seventh. 75 meters to go and we hit the final turn, the crowd picked up its shouts and they guy knew I was coming. He turned and looked. Never, ever turn and look. I wasn’t sure if I had gotten him or not, it came down to the lean. When I finally found the posted results I couldn’t find this guy, there was no one in the race close to my time. Strange, either he was a complete hallucination or he had done the longer bike and swim (that race started before the sprint by about an hour) and had mistakenly cut the longer course short. Either way, that man pushed me to my limit and I appreciate that.
We are featured in todays Miami edition of THRILLIST.COM A nice write up that pretty accurately describes us and what we do. Though we are not cavemen, we do believe in a fitness regiment that covers function before form. Big biceps should be a result of what you do, not the reason why you do it. We always strive for excellence in all of our clients, whether they are rugby players getting ready for the season or a retiree looking for more functionality on their upcoming vacation. Come see us, the first session is on the house. We beleive in what we do and are not here to count reps and yawn. We are interested in making everyone we work with as fit and healthy as possible.
Speaking of….Bill Conti’s Rocky soundtrack produces excellent results…. TRIPLE MUSCLE UP…that’s a false grip pull up transitioned into a ring dip. Wanna know how hard this is? TRY IT!
Wednesday-REST DAY (Don’t forget your rest!)
Thursday: Doormouse Intervals 60 seconds work/30 seconds rest. Mixing stair runs, bar squats, push up/pull up, jacks, plank hold. Every fifth round is burpees. Shooting for max clean reps on all sets/movments. This stuff works. Metabolic burn.
