At the end of about 36 hours of continuous rain, we warmed up and got outside the gym for sprints!
CONDITIONING
3 x400 meter sprint at 1 1/2 time rest interval
1:07PR, 1:14, 1:16
Pleasantly surprised by the PR since my legs felt heavy throughout... probably the remnants of yesterday's 12 minutes of "Cindy."
STRENGTH
4 x5 reps strict press
95-95-95-105F(x2)
The is the weak spot work I need, as evidenced by my #s today...
After working out I had a fantastic breakfast! It wasn't just the tasty paleo food - it was company I shared it with that made it great. There was even organic whole milk! ;)
Life doesn't get much better! Peace.
Thursday, September 9, 2010
Wednesday, September 8, 2010
burpees and pullups and pushups and squats oh my!
JT had a fast and fun training session ready for us this morning.
WOD1
33 burpee challenge (cutoff time 1:30)
completed in 1:12
honestly felt slow, like I didn't have much gas in the tank...
WOD2
12 min AMRAP:
5 pullups
10 pushups
15 squats
12 rounds+5 pulls+10 pushups
After feeling blah on the burpees, I started out pacing myself but felt better as the workout progressed!
It's still raining in Austin! Stay safe out there boys and girls. Peace.
WOD1
33 burpee challenge (cutoff time 1:30)
completed in 1:12
honestly felt slow, like I didn't have much gas in the tank...
WOD2
12 min AMRAP:
5 pullups
10 pushups
15 squats
12 rounds+5 pulls+10 pushups
After feeling blah on the burpees, I started out pacing myself but felt better as the workout progressed!
It's still raining in Austin! Stay safe out there boys and girls. Peace.
Tuesday, September 7, 2010
the return of Chumley's!
http://chumleysspeakeasy.com/
OK I just saw this so I'm pumped - now bear with me on this one - there used to be a kick-ass old bar in New York City, with no sign, just a number on a door (at 86 Bedford St. to be exact) that led into a speakeasy that dates back to the days of prohibition. Now I'm not that old, but I did get to experience it before a wall partially collapsed and caused it's closing (in 2007 I believe). Back in the day, it used to be the hang out of such literary notables as Eugene O'Niell, William Faulkner, and John Steinbeck. In the more recent past it was a place to experience some non-touristy NYC nightlife. You could also occasionally find some of the guys from Engine 24 and 5 Truck tending bar.
So, the next time you are in the NYC area stop by and see if they truly did reopen the place. It's worth a visit. You can drink a pint (or more), check out all the photos and memorabilia on the walls (no contrived BS here, it was all legit), and let your mind drift back to the days when you had to plan your escape - just in case the coppers raid the place ya know?
If you make it there before I do, drink one for me! Cheers!
OK I just saw this so I'm pumped - now bear with me on this one - there used to be a kick-ass old bar in New York City, with no sign, just a number on a door (at 86 Bedford St. to be exact) that led into a speakeasy that dates back to the days of prohibition. Now I'm not that old, but I did get to experience it before a wall partially collapsed and caused it's closing (in 2007 I believe). Back in the day, it used to be the hang out of such literary notables as Eugene O'Niell, William Faulkner, and John Steinbeck. In the more recent past it was a place to experience some non-touristy NYC nightlife. You could also occasionally find some of the guys from Engine 24 and 5 Truck tending bar.
So, the next time you are in the NYC area stop by and see if they truly did reopen the place. It's worth a visit. You can drink a pint (or more), check out all the photos and memorabilia on the walls (no contrived BS here, it was all legit), and let your mind drift back to the days when you had to plan your escape - just in case the coppers raid the place ya know?
If you make it there before I do, drink one for me! Cheers!
hello again weaknesses
We did more baseline testing today, and it was of two of my weakest movements!
BASELINE 1
establish a one rep max snatch
115PR-125F-125PR
Never having set a 1RM snatch before, I knew there was a PR coming my way at least... I got 105# full squat no prob, but going up from there was getting sloptastic. Hit 115# with a full snatch sloppy style, decided to try it split snatch and felt solid. So I went for 125# (big jump in weight I know) and failed, then hit it as a split snatch. Being all over the map like this means only one thing - my snatch technique sucks! But hey, admitting it is the first step right? ;)
BASELINE 2
max reps handstand-pushups
1 strict HSPU
Blah. I need to spend more time inverted it seems! Stayed after class and got 6 kipping unbroken... it's time to add HSPU as part of my warm-up everyday.
Just because it's awesome, watch Naim Suleymanoglu AKA "pocket Hercules" set snatch world records! Video from 1988.
It's raining! Loving it. Peace.
BASELINE 1
establish a one rep max snatch
115PR-125F-125PR
Never having set a 1RM snatch before, I knew there was a PR coming my way at least... I got 105# full squat no prob, but going up from there was getting sloptastic. Hit 115# with a full snatch sloppy style, decided to try it split snatch and felt solid. So I went for 125# (big jump in weight I know) and failed, then hit it as a split snatch. Being all over the map like this means only one thing - my snatch technique sucks! But hey, admitting it is the first step right? ;)
BASELINE 2
max reps handstand-pushups
1 strict HSPU
Blah. I need to spend more time inverted it seems! Stayed after class and got 6 kipping unbroken... it's time to add HSPU as part of my warm-up everyday.
Just because it's awesome, watch Naim Suleymanoglu AKA "pocket Hercules" set snatch world records! Video from 1988.
It's raining! Loving it. Peace.
Monday, September 6, 2010
Big Mike's tasty F'ing workouts
Dropped in to Big Mike's 1:15 class at SICFIT Austin this afternoon. I got to roll with a stellar crew (Ingrid, Jess, Walt, and Chad) that got after some serious work!
WOD1
3 rounds for time, approx 3 minute rest interval:
5 pullups w/40# vest
5 deadlifts
15 medicine "bag" slams @ 30#
1:29 @ 285# deadlift - 1:03 @ 255# - 1:18 @ 255#
This smoked me! I did single reps @ 285#, split 255# 3-2 in the second round, and 3-1-1 on round three. My heart-rate was always just starting to come down when it was time to go again... tough!
WOD2
30 seconds work (15 sec max ring dips, 15 sec max pushups) for total reps, approx 1 minute rest interval
30 - 24 - 19
The first round felt great! Rounds two and three not so much, they got rough in a hurry...
Tasty stuff - thanks Mike! Happy Labor Day y'all!
WOD1
3 rounds for time, approx 3 minute rest interval:
5 pullups w/40# vest
5 deadlifts
15 medicine "bag" slams @ 30#
1:29 @ 285# deadlift - 1:03 @ 255# - 1:18 @ 255#
This smoked me! I did single reps @ 285#, split 255# 3-2 in the second round, and 3-1-1 on round three. My heart-rate was always just starting to come down when it was time to go again... tough!
WOD2
30 seconds work (15 sec max ring dips, 15 sec max pushups) for total reps, approx 1 minute rest interval
30 - 24 - 19
The first round felt great! Rounds two and three not so much, they got rough in a hurry...
Tasty stuff - thanks Mike! Happy Labor Day y'all!
Saturday, September 4, 2010
the Wolfpack buddy up WOD
Met up with the guys for another fun Saturday morning workout at Barton Springs.
WOD
for time:
1 mile run (cut short b/c there is a "no running" policy)
50 buddy tow swim, switch partners and come back
30 meter wheelbarrow walk, every step stop and execute 1 pushup, fireman's carry back to start
2nd partner wheelbarrow walk, fireman's carry back to start
partners complete together (one person works at a time) -
150 kettlebell swings
150 sit ups
150 squats
200 meter swim (cut short by end of early morning "free swim" period)
Firas and I teamed up, completed "most" of the run, and approx 1/3 of the swim in 42 minutes (KB at 20kg). In spite of the repeated lifeguard interruptions, it was a fun workout.
The pack then retired to Austin Java for some breakfast!
Have a great weekend y'all!
WOD
for time:
1 mile run (cut short b/c there is a "no running" policy)
50 buddy tow swim, switch partners and come back
30 meter wheelbarrow walk, every step stop and execute 1 pushup, fireman's carry back to start
2nd partner wheelbarrow walk, fireman's carry back to start
partners complete together (one person works at a time) -
150 kettlebell swings
150 sit ups
150 squats
200 meter swim (cut short by end of early morning "free swim" period)
Firas and I teamed up, completed "most" of the run, and approx 1/3 of the swim in 42 minutes (KB at 20kg). In spite of the repeated lifeguard interruptions, it was a fun workout.
The pack then retired to Austin Java for some breakfast!
Have a great weekend y'all!
Friday, September 3, 2010
overhead Friday
My legs are still sore from the pistols on Wednesday! Better than yesterday though...
BASELINE
max bodyweight overhead squats
155lbs (bodyweight) x1 PR!
Only one rep, but that's at bodyweight - and a PR - so I'll take it! The goal? 15 unbroken reps at bodyweight!
STRENGTH/TECHNIQUE
clean & jerk
5x3 reps
115-135-135-155F(x2)-135
My clean technique is pretty solid, but my jerk needs a lot of work... I keep catching the bar a little bit forward and muscling it back into full extension, not bueno.
Nicole Carroll does 15 bodyweight OHS in this "old school" video by CrossFit.com!
BASELINE
max bodyweight overhead squats
155lbs (bodyweight) x1 PR!
Only one rep, but that's at bodyweight - and a PR - so I'll take it! The goal? 15 unbroken reps at bodyweight!
STRENGTH/TECHNIQUE
clean & jerk
5x3 reps
115-135-135-155F(x2)-135
My clean technique is pretty solid, but my jerk needs a lot of work... I keep catching the bar a little bit forward and muscling it back into full extension, not bueno.
Nicole Carroll does 15 bodyweight OHS in this "old school" video by CrossFit.com!
Thursday, September 2, 2010
time
"I would rather be ashes than dust! I would rather that my spark should burn out in a brilliant blaze than it should be stifled by dry rot. I would rather be a superb meteor, every atom of me in magnificent glow, than a sleepy and permanent planet. The proper function of man is to live, not to exist. I shall not waste my days in trying to prolong them. I shall use my time."
~ Jack London
REST DAY!!
~ Jack London
REST DAY!!
Wednesday, September 1, 2010
hump day pain
BASELINE
max strict pullups
17
I'm pretty happy here, felt great until 15-16, then hit a wall!
GYMNASTICS
4 rounds:
handstand wall walk
10 ring dips
10 ring pushups
10 pistol squats right/10 left
Fun stuff, but a smoker! I did the ring dips strict and unbroken, the pushups unbroken, but the pistols kicked my rump! I got 'em without scaling though...
WOD
AMRAP in 6 minutes
10 thruster @ 95lbs barbell
10 pullups
3 rounds + 3 thrusters
This one was rough! Maybe it was the pistols, or the upper body gymanstics just prior... anyway, it was a tough one.
Happy hump day!
max strict pullups
17
I'm pretty happy here, felt great until 15-16, then hit a wall!
GYMNASTICS
4 rounds:
handstand wall walk
10 ring dips
10 ring pushups
10 pistol squats right/10 left
Fun stuff, but a smoker! I did the ring dips strict and unbroken, the pushups unbroken, but the pistols kicked my rump! I got 'em without scaling though...
WOD
AMRAP in 6 minutes
10 thruster @ 95lbs barbell
10 pullups
3 rounds + 3 thrusters
This one was rough! Maybe it was the pistols, or the upper body gymanstics just prior... anyway, it was a tough one.
Happy hump day!
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