David Glass
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« Reply #285 on: July 23, 2008, 05:16:07 AM » |
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Last night I got in about 20 minutes before the WOD began, so I picked out the closest picnic table and began practicing my Kongs. It's been a couple of weeks since I've been able to practice, so I didn't even attempt to make it over the table. Instead, I tried getting the feel of it again. I think I managed maybe 20-30 landings on the table. Today, if I make it early, I'll go for broke Last night's WOD consisted of 7 rounds for time of - Deadlift: 175 lbs, 7 reps - Burpees: 10 reps My time was 16:30. I was the last in my group to finish. Some elite dudes training with us now. I'm no longer the top of my class  |
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Life can be divided in two phases:
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David Glass
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« Reply #286 on: July 24, 2008, 05:36:44 AM » |
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Killer WOD today... I was beat before the WOD, and now my tank is running on empty... WOD looked like this:
30 minutes:
200 meter run
7 Medicine Ball Cleans
7 Sit-ups with AbMat
7 Thrusters (M-95lb / W-50lb and 60lb)
7 Wipers -
7 KB Swings (M - 1.5 pood / W-1 pood)
95 lb thrusters were a killer, I did try to get that front squat down. It was pretty much touch and go. I managed to complete nearly 4 rounds. I just didn't have the energy!
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Life can be divided in two phases:
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Phase 2: After the first time
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David Glass
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CptBongue
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« Reply #287 on: July 28, 2008, 06:08:37 PM » |
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Saturday we did Fight Gone Bad
I had to abort during the first round. For some reason, after doing the 30 wall-balls, and moving on to the box jumps, I got a pounding headache after my 8th box-jump. The headache literally brought me to my knees. After about 15 minutes, I was fine again, but coach told me I wasn't jumping back in
Later that evening, I tried some broad jumps, but headache seemed as if it were coming back, so I took it easy.
Today I went to the gym and did
Warmup - 4 rounds of
- 15 air squats
- 4 pull-ups
Then I decided I'd try the Front Squat. I experimented with form until inadvertently I was already at 95 lbs. I kept it light because while I was getting the form down, I think I may have abused of my wrists a bit
After that I decided to do a little heavy work on bench press. I did a few warmup bench pressing until I was at 225 lbs, then I did 3 sets of 4 reps.
Kept it pretty cool. I was lucky to have made it to the gym at all considerring I started a new job today. I've already arranged an earlier schedule so I can make it to my Crossfit Park WODs at 5:30ish
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Life can be divided in two phases:
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Phase 2: After the first time
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David Glass
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« Reply #288 on: July 30, 2008, 05:27:01 AM » |
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Did Helen last night
3 rounds for time of:
400m Run
21 Kettlebell swings (M-1.5 pood/W-1 pood)
12 Pull-ups
My time: 16:00. I'm really at the bottom of my group and it's starting to annoy me
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Life can be divided in two phases:
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Chris Salvato
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« Reply #289 on: July 30, 2008, 09:54:34 AM » |
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Did Helen last night
3 rounds for time of:
400m Run
21 Kettlebell swings (M-1.5 pood/W-1 pood)
12 Pull-ups
My time: 16:00. I'm really at the bottom of my group and it's starting to annoy me
Don't let it bother you. Let your body develop. CV and Muscular endurance are the two fastest components of fitness that develop. They are also the least persistent. Your strength may be lacking which is holding you back. Your pullup numbers are low if I remember correctly. Strengthening this component will bring your Helen time down. I wouldn't let it bother you too much. You will see improvement. |
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David Glass
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« Reply #290 on: July 31, 2008, 05:30:20 AM » |
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Thanks, Chris
My pull-ups are the single factor that are slowing me down right now. I've been doing deadweight pull-ups cause I still don't know how to do the kipping. Also, my shoulder injury hasn't helped at all. I had managed to get them up to 11 reps, and now I am down to about 7 or 8. This, of course, on just my first set. It drops about a rep or two per set
I have developed some endurance on the pull-ups. On my first Helen, I had to do my first set assisted by the rubber band. Couldn't do a single rep on my own after the run and the KB swings. THis time I at least managed to do the first 2 rounds unassisted, though the second round was doing sets of 2 and 3 (which I think is why my time was so slow). Alas, I shaved 2 minutes off, did Rx'd KB swings this time (1.5 pood), and didn't stop so much on the runs. I'm going to try sub 15 on my next Helen
Last night's workout was Tabata training (20 sec tabatas with 10 sec rest) with the following moves:
Run
SDHP
Box Jump
DB Thrusters
Push-ups
Sit-ups
Insaine workout. I almost puked and cried. At the end, with the situps, I had the worse cramp ever on my lower abs. It was really tough pushing through that, but in all, I know I gave it my best!
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Life can be divided in two phases:
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David Glass
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CptBongue
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« Reply #291 on: August 01, 2008, 06:04:58 AM » |
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Traffic seemed to be conspiring against my WOD yesterday. I made it nearly 20 minutes late.
To my surprise, the gang actually waited for me to get started. This was the pleasant surprise, now for the unpleasant surprise: the WOD
5 rounds for time of:
50 Squats
100 ft of walking lunges
50 Double-unders or 250 regular jumps
I did the 250 regular jumps. It had been a while since I jumped rope, so I didn't even attempt the double-unders. Hindsight, it would have probably been easier.
I completed 4 rounds in about 40 minutes when I ran out of time... tsc tsc... I realized my legs were a lot weaker since I injured my knee... the good thing is that I survived... Maybe it's time to start punishing them again!
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Life can be divided in two phases:
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David Glass
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« Reply #292 on: August 03, 2008, 05:19:15 AM » |
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Yesterday's WOD was a nice challenge:
* 1 Mile Run
* 50 Deadlifts (115 lbs)
* 100 Push-ups
* 50 KB Swings
* 100 Sit-ups
* 50 Jumping Pull-ups
* 1 Mile Run
The 100 push-ups killed me, especially because we had done Push-up Tabatas 3 days earlier. My first set was 15, second set 10, third set 5, then 4, then 2. I did sets of 2 all the way to 100. Did 2, rested 10 seconds... yeah, that was a long one
My time was 51:02
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Life can be divided in two phases:
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David Glass
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« Reply #293 on: August 03, 2008, 08:02:15 AM » |
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Oh, and then I went on a 2 mile run in the evening... I'm starting to embrace pain  |
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Life can be divided in two phases:
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David Glass
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CptBongue
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« Reply #294 on: August 06, 2008, 05:39:42 AM » |
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Monday:
Got my last WOD in before travelling to NY. I did the following:
5 rounds for time of:
20 SDHP (Sumo Deadlift High Pulls): M-53lb kb
10 Burpees
20 Wall Ball: M-20lb
My time: 26:41
This morning I squeezed in a "Travelling WOD by Eva T." it consisted of
6 rounds for time of:
10 air squats
10 push-ups
10 sit-ups
my time: 8:37
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Life can be divided in two phases:
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Steve Low
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« Reply #295 on: August 06, 2008, 08:32:16 PM » |
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Looks like pretty good progress since you started CFing more. Good job.
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David Glass
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CptBongue
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« Reply #296 on: August 07, 2008, 10:27:45 AM » |
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Looks like pretty good progress since you started CFing more. Good job.
Thanks, Steve I really feel I'm getting the most out of my workouts now. I do tend to hit the gym now and then for heavier stuff (more strength and less endurance), but all in all, I feel I get the most out of the workout when I do crossfit. Been reading up on Starting Strength too. Going to start hitting those deadlifts. Today I had to do my workout from the hotel room. They only had treadmills (typical), so I got up at 5:45, rolled out of bed, put on a pair of shorts and my MP3 player switched to Crystal Method, and did the following workout: 5 minute Tabatas (20 seconds on, 10 seconds rest) of: Air Squats Push-Ups After my 10 minuts, I had done 101 air squats and 70 push-ups, for a total score of 171 Tracking the clock and keeping my score while doing all this wasn't too easy. I also think I could have done more if it had not been due to all the push-ups and squats I did yesterday |
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Life can be divided in two phases:
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Kevin Davies
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« Reply #297 on: August 08, 2008, 08:57:57 AM » |
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Tracking the clock and keeping my score while doing all this wasn't too easy. If you have a watch with repeat timer (I use an Timex Ironman), you can just set the repeat timer for 30 seconds and do the rest and work in reverse: wait until the timer gets down to 20 seconds and then start. When the watch beeps stop, write down your count, and wait for the timer to get to 20 again. On my watch the beeping last for 10 seconds so it works out really well for the tabatas: beeping = rest, stop beeping = go. Pre number your piece of paper with the number or rounds you are doing and when you have filled out your last entry you are done, so you don't even have to keep track of how many minutes you have been going. |
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David Glass
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« Reply #298 on: August 08, 2008, 09:04:31 AM » |
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If you have a watch with repeat timer (I use an Timex Ironman), you can just set the repeat timer for 30 seconds and do the rest and work in reverse: wait until the timer gets down to 20 seconds and then start. When the watch beeps stop, write down your count, and wait for the timer to get to 20 again. On my watch the beeping last for 10 seconds so it works out really well for the tabatas: beeping = rest, stop beeping = go. Pre number your piece of paper with the number or rounds you are doing and when you have filled out your last entry you are done, so you don't even have to keep track of how many minutes you have been going.
Thanks, Kevin I'll have to check. I have a Timex stopwatch. I've had it for 5 years now, and to be honest, I haven't figured it out yet. It has tracks and laps and a whole bunch of stuff. Until now, all I've needed is for it to stop/start when I wanted (call me simple minded). But I can't even get it to do that. If you hit what I think is the "stop" button, it'll show you the time, but in reality, it's still tracking... I guess I should read the manual LOL |
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Life can be divided in two phases:
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Kevin Davies
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« Reply #299 on: August 08, 2008, 09:32:15 AM » |
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If you hit what I think is the "stop" button, it'll show you the time, but in reality, it's still tracking That is the lap button for getting splits when running or whatever. The stop button is a separate button then the start button. It is real easy to set the timer. Just do this: -push the "mode" button until the watch says "timer" -hold down the "set" button -set how long you want the timer to be -set that you want the timer to be "repeat at end" once that is all set, just hit the start button to start it and hit the stop (different button) to end it. |
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