Wednesday 7 September 2011

Fitness 500

Warm-up:

30 band good mornings

Accumulate five minutes in a squat

Then, three rounds of:

10 scorpions

5 rolling splits

10 hollow rocks

5 plank-to-squats

Seated box jumps 5 x 3

Overhead squats 5-5-5-3-3-2-1-1

45-65-95-105-115-125-135-145

Good strength/explosiveness work today. Great height on the seated box jumps and hip mobility on the overhead squats. Spending five minutes warming up the squat was a big help. Really feel like, other than deadlift, I'm starting to regain most of my strength.

Metcon: 5 rounds of:

5 overhead squats (105#)

10 bar-facing burpees

7.43. MC finished in 7.50 and really pushed me the entire workout. Happy with my decision to use 105# rather than the usual 95#, even though it was slightly out of my comfort zone. One of the hardest parts of the workout was snatching the bar overhead to get into position. Bar-facing burpees were gnarly, but provided a new stimulus. Feels great to get in such a good workout while on travel.

Tuesday 6 September 2011

Fitness 500

Warm-up: 3 rounds of:

15 squats

15 push-ups

Wrist stretch

Samson stretch

Barbell complex: 8 rounds of:

3 power cleans

2 front squats

2 jerks

Sets performed at 95, 135, 145, 155, 165, 175, 180(f), and 180(f). Failed both times on the first jerk of each round. Surprised that I could handle 180# for power cleans and front squats on two sets, but I had to core stability to handle driving the weight overhead. Bobby handled 195#, and almost hit 205# on his last sets -- very impressive.

Saturday 3 September, Sunday 4 September, and Monday 5 September 2011

Labor Day Weekend

Took three full days off to celebrate Munson's wedding on Cape Cod. MC led us through a yoga class on David's back porch on Monday, which helped with the detox process. We also took a swim in the ocean.

Friday 2 September 2011

Fitness 500

Glute-ham raises (GHRs) 3 x 5

Sumo-deadlift speed pulls 12 x 1

Performed GHRs first to engage the hamstrings. Five reps were actually quite difficult. Worked at 185# for deadlift, which is significantly less than the 225# I used last time for this workout. But, in order to move the bar with speed, I had to drop down. Performed one deadlift at the top of each minute.

Metcon: Partner ladder up to 15, 12, and 9 reps of:

Squats

GHD sit-ups

Burpees.

Great little workout, but had to scale to regular sit-ups during the rounds of 11 and 12. Didn't time the workout, but focused on performing each round as quickly as possible.

Thursday 1 September 2011

Rest day.

Wednesday 31 August 2011

WNYD

Front squat 3-3-3-3-3

145-155-165-165-165

Dips 15-15-15(f)

Had some trouble with front squats. I was hoping to breeze through 165#, but it was difficult. Looking back on it, though, it's been a few weeks since I've done any squatting. I didn't feel comfortable inside the cage tonight, and mobility wasn't up to par. Felt like the upper back was crumbling at the bottom. Only managed 11 dips on the third set, but it's progress. Should be able to hit three sets of 15 reps next time around.

Metcon: Tabata squat

Scored 15, but actually managed 17 on the last round. Felt great squatting in weightlifting shoes. Will aim for 16 next time, although 17 might be possible.

Tuesday 31 August 2011

CFDC

5 x 100 meter sprint

Turkish get-up (TGU) 3 x 6 (3 reps per side)

Accumulate 3 minutes in plank hold

Great to be back at CFDC. Decided to pull the plug on the PCF experiment and get back to where I belong. PCF may have a more convenient class schedule and more equipment, but it's no comparison in terms of the personalized coaching.

Chris had us jog about a half mile to perform the sprints. My glutes/hamstrings were still tight from sprinting on Sunday, but it was a fantastic stimulus. Performed TGUs at 16kg, 20kg, and 24kg. Left side is significantly weaker than the right side. This type of movement is precisely the reason I love CFDC -- we work movements that aren't necessarily competition-style movements, but are great for overall development. Plank holds were a great finisher.