Knee still feels great from yesterday so today was just a quick met con:
10 minute AMRAP
6 Squat Cleans (115#)
12 Chest to Bar Pullups
24 Double Unders
This was actually taxing on the arms cause they are all pulling movements.
Took me awhile to get used to the double unders. I guess i need a longer warm up with double unders.
Finished with 5 total rounds and 3 squat cleans.
9/27/2010
9/26/2010
Time off
After taking a whole week off from any sort of training (due to sore knee), today was a cardio day.
For time:
3 mile bike
2k row
1 mile run
Time: 24:55
Knee test:
Back Squats (3x8) at 225#
DB Row (3x10 @ 60#)
Knee felt great.
Looking forward to new programming starting tomorrow.
For time:
3 mile bike
2k row
1 mile run
Time: 24:55
Knee test:
Back Squats (3x8) at 225#
DB Row (3x10 @ 60#)
Knee felt great.
Looking forward to new programming starting tomorrow.
9/18/2010
Cardio Day
Courtesy of Crossfit Endurance
6x Intervals
6x1000m row holding fastest possible pace with a 90 sec rest per round
1. 3:30
2. 3:49
3. 3:50
4: 3:57
5: 4:09
6. 3:51
Stats:
average cal 69
average split 1:56
6x Intervals
6x1000m row holding fastest possible pace with a 90 sec rest per round
1. 3:30
2. 3:49
3. 3:50
4: 3:57
5: 4:09
6. 3:51
Stats:
average cal 69
average split 1:56
9/17/2010
Friday
Worked with Maddie today and try to get her ready for the Mid-Atlantic Hopper this November.
First part of the workout was Deadlifts. With a running clock, every 3 minutes, we did 2 deadlifts for rounds. Every missed lift was a burpee punishment at the end.
My lifts were: 315, 335, 365, 405, 425, 435, and 445 missing on the final lift. Maddie hit a pr on her last lift with an impressive 217#.
Met Con:
5 rounds
3 Clean and Jerk (155/75)
5, 4, 3, 2, 1 Rounds of Cindy
On paper we were going to do 10, 8 6, 4, 2 rounds of Cindy, but glad Tom was there to talk us out of it. The hardest part of this workout were the pushups.
Time: 15:59 and 19:11 for Maddie.
First part of the workout was Deadlifts. With a running clock, every 3 minutes, we did 2 deadlifts for rounds. Every missed lift was a burpee punishment at the end.
My lifts were: 315, 335, 365, 405, 425, 435, and 445 missing on the final lift. Maddie hit a pr on her last lift with an impressive 217#.
Met Con:
5 rounds
3 Clean and Jerk (155/75)
5, 4, 3, 2, 1 Rounds of Cindy
On paper we were going to do 10, 8 6, 4, 2 rounds of Cindy, but glad Tom was there to talk us out of it. The hardest part of this workout were the pushups.
Time: 15:59 and 19:11 for Maddie.
9/15/2010
Good day at the gym..
After a terrible day at the gym yesterday, today was a good day at the gym.
Did the 5k 5 ton workout from Crossfit Diesel.
The original workout involved running 5k, but i substituted the run with the row.
For time:
21 Deadlifts at 225#
1000m row
21 Front Squats at 135#
1000m row
21 Power Cleans at 135#
1000m row
21 KB Swings at 53#
Did the deadlifts unbroken and finished the first 1k row in 3:30. The front squats were harder than i thought. Thought i would be able to finish them unbroken but i had to do them in sets of 5. The second 1k row was way slower than the first. Finished it in 3:55. Did the power cleans in sets of 5 also, and the third 1k row was terrible. Finished it in over 4:15. I was completely exhausted before i got to the swings. Did them in 2 sets. I wasn't really looking forward to the last part of the workout. I think i could push myself through a 2k run, but the a 2k row is just painful. Had to take a break with 1k left, and just pushed myself to the end. Final time was 30:59.
Did the 5k 5 ton workout from Crossfit Diesel.
The original workout involved running 5k, but i substituted the run with the row.
For time:
21 Deadlifts at 225#
1000m row
21 Front Squats at 135#
1000m row
21 Power Cleans at 135#
1000m row
21 KB Swings at 53#
Did the deadlifts unbroken and finished the first 1k row in 3:30. The front squats were harder than i thought. Thought i would be able to finish them unbroken but i had to do them in sets of 5. The second 1k row was way slower than the first. Finished it in 3:55. Did the power cleans in sets of 5 also, and the third 1k row was terrible. Finished it in over 4:15. I was completely exhausted before i got to the swings. Did them in 2 sets. I wasn't really looking forward to the last part of the workout. I think i could push myself through a 2k run, but the a 2k row is just painful. Had to take a break with 1k left, and just pushed myself to the end. Final time was 30:59.
9/13/2010
Too Much Time Off
Due to forced rest from the doctor, and little laziness, didnt do too much strength training.
Paid for it this past weekend. Workouts courtesy of Crossfit Endurance.
9/8
3 Mile Bike
2k Row
1 Mile run
9/10
100, 75, 50, 25 cal row
400m run after each row
9/12
On rower
45 sec on, 45 off
1:30 mins on, 1:30 mins off
3 mins on, 3 mins off
6 mins on, 6 mins off
3 mins on, 3 mins off
1:30 mins on, 1:30 mins off
45 seconds on......done
Due to a lot of time off, felt really winded. Looking forward to lifting more this week.
9/06/2010
Cardio
All done on a treadmill.
5 Rounds of 800m runs with 90 sec rest per round.
1. 3:33
2. 3:25
3. 3:33
4. 3:14
5. 3:12
Should have done this outside, but was a little worried about how my knee would function. Treadmill just takes longer to desired speed.
5 Rounds of 800m runs with 90 sec rest per round.
1. 3:33
2. 3:25
3. 3:33
4. 3:14
5. 3:12
Should have done this outside, but was a little worried about how my knee would function. Treadmill just takes longer to desired speed.
9/05/2010
Cardio Day
After 3 full days off, knee feels a little better, but still tender. Going to PT this week.
On rower:
4 mins on
2 mins off
5 mins on
2 mins off
6 mins on
2 mins off
5 mins on
2 mins off
4 mins on
After taking too much time off, i could really feel this workout. Legs felt heavy, and my breathing still needs a lot of work. My distance were: 1098, 1309, 1525, 1263, and 1029.
On rower:
4 mins on
2 mins off
5 mins on
2 mins off
6 mins on
2 mins off
5 mins on
2 mins off
4 mins on
After taking too much time off, i could really feel this workout. Legs felt heavy, and my breathing still needs a lot of work. My distance were: 1098, 1309, 1525, 1263, and 1029.
9/02/2010
9/01/2010
Cardio Day
For time:
100 Cal Row
400m Run
75 Cal Row
400m Run
50 Cal Row
400m Run
25 Cal Row
400m Run
Time: A shade over 30 min.
It was way too hot to run outside, so all the running were on a treadmill. Downfall was that it took the treadmill over 20 seconds to get to the pace i wanted.
100 Cal Row
400m Run
75 Cal Row
400m Run
50 Cal Row
400m Run
25 Cal Row
400m Run
Time: A shade over 30 min.
It was way too hot to run outside, so all the running were on a treadmill. Downfall was that it took the treadmill over 20 seconds to get to the pace i wanted.
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