The crossfit games have started and I want to attempt the first workout. It's get AsManyRepsAsPossible (AMRAP) in 10 minutes of 30 jump rope double unders and 15 power snatch at 75 lbs. Double unders are going to be trouble. I haven't done more than 4 or 5 in a row, but I am starting to find a rhythm. I wonder if it would actually be less intense to go single, double, single? That would mean 30 extra jumps, but I'm not really worried about 30 single jumps effecting my performance. And who am I kidding, it is not going to be how many rounds I can fit into 10 minutes, it is gonna be surviving 10 minutes of the workout so taking my time might be better. I don't really know what to think of 15 75 lb power snatches. I think the 30 double unders are gonna be sneaky tiring and make the power snatches even harder. I will probably do it on Monday as my first workout.
Today was Fight Gone Bad. I've always wanted to do this, just because the name is so cool. The workout is not cool.
5 rounds. 1 round is 5 min of one min each station then one min rep. AMRAP at each station. Cause we had 5 people doing it, everyone started at different stations. Mine went:
20" box jumps; 25, 24, 23, 22,21 (I only remember this cause it was so methodical)
row for calories; averaged 11
75lb push press; averaged 14
75lb sumo pull to chin; averaged 14
wall ball; averaged 18
I ended up at 417. I could be off though because I lost count a few times when I didn't write it down right after the exercise.
I could have pressed more. It was the only overhead exercise. Finish it and your done with shoulders till wall ball which is more legs than arms.
I was still feeling pretty good and this place is just filled with awesome toys to play with.
Tire flip right into...
5, 5, 5
sledgehammer, both sides
10, 10, 10
GHR @ 0 right into...
8, 8
Bar Roll outs
8, 8
Showing posts with label GHR. Show all posts
Showing posts with label GHR. Show all posts
Friday, March 18, 2011
Friday, July 17, 2009
07/17/09: Liftin'
warm up with a couple ladders and some heavy bag work
front squat:
5 @ 225
5 @ 225
3 @ 245
3 @ 265
3 @ 275: i might of had a little bit left after this for a shot at 285, but there was no one around who could help.
step ups: bench sized step. rested foot on the step and lifted the back foot a touch off the ground, pause, up
(3) 8 each leg @ full vest
GHR: im still not as strong at this as I want to be. it's really the only thing that is still lacking and I think it is because it is such a unique movement and during my hammy stuff I couldn't do it. I would like to be holding a 25 lb plate in two weeks.
5 @ 0
5 @ red band
7 @ red band
front squat:
5 @ 225
5 @ 225
3 @ 245
3 @ 265
3 @ 275: i might of had a little bit left after this for a shot at 285, but there was no one around who could help.
step ups: bench sized step. rested foot on the step and lifted the back foot a touch off the ground, pause, up
(3) 8 each leg @ full vest
GHR: im still not as strong at this as I want to be. it's really the only thing that is still lacking and I think it is because it is such a unique movement and during my hammy stuff I couldn't do it. I would like to be holding a 25 lb plate in two weeks.
5 @ 0
5 @ red band
7 @ red band
Friday, July 10, 2009
gym: 07/10/09
Before I forget.
active
3 x's
jump rope for 2:30 -
100 regular, increasing speed
50, every other foot
50, left, left, right, right
as many reg, reg, left, left, right, right, l, r, l, r (i do these last 4 reps as fast as possible) as I can do before time is up
pound the heavy bag for 30 seconds
1 minute rest
3 x's:
A1: 4 x's 450 lb tire flip
A2: 10 x's 20 lb sledge hammer slams (5 each side)
A3: 5 burpees (on jump get up onto tire)
good rest
I asked one of the trainers why my shoulders were getting so fucked up by the tires and he said it was cause i was doing it right. Sweet. He suggested I move up to the 650 lb tire, which would supposedly fit me better. It did, but it was full of crazy big grooves that were hard to get a hold of. It was also 650 lbs. I could get it up, but then I would have to brace it with my knee and then push it over where you are supposed to do it all in one motion. The worst part was getting that wobbly fucker back in its place. Rolling a 650 lb tire is not like rolling a regular car tire. It goes where it wants which meant at one point I was doing a "whoa, whoa, whoa" like in the movies when you don't want the elephant you are leading by a leash to crush the fence and flower garden of the woman you are trying to woo. That may not be a movie, but you get it. So it took me a solid couple minutes to roll it like 20 yards and it only fell over once luckily in the parking lot and not on somebody stretching inside.
deadlift: This gym is kind of firing me up to lift more. Everytime you go in people are moving heavy weight. Watch the first minute of there exercise of the month videos.
It fires you up to go big. Today it was low rep deadlifts with chains.
2 @ 225
2 @ 225 + 40ish lbs of chain
2 @ 275 + 40
2 @ 275 + 80
2 @ 275 + 80
2 @ 275 + 80
2 @ 275 + 120: I should have just done this again, but like I said above you get inspired so...
0 @ 275 + 160: even after a couple years of deadlifting, I can't remember missing a lift. I think this means that I'm not being aggressive enough. I wasn't really that close, my legs straighten pretty quickly and Im just not ready to have all that wait just on my lower back. This is the form that scares me a bit, not to mention what amounts to a full large person more he is lifting.
He barely has any knee bend. Yikes. His name is Mailbox and I saw him deadlift 730 lbs a couple weeks ago. That is the bar filled to each side with 45's. Ska-doosh!
Back to my day.
GHR's
5 @ 0
3 @ 25, 3 @ 0
3 @ 25, 3 @ 0
one legged squats:
8 each leg with 1/2 the weight vest on
box jumps:
5 double leg @ 1/2 the vest
5 single leg 1/2 the vest
during the GHR's and and squats/jumps i did pull ups
10
4 @ 1/2 the vest
5 @ 1/2 the vest
10: this made me feel good
active
3 x's
jump rope for 2:30 -
100 regular, increasing speed
50, every other foot
50, left, left, right, right
as many reg, reg, left, left, right, right, l, r, l, r (i do these last 4 reps as fast as possible) as I can do before time is up
pound the heavy bag for 30 seconds
1 minute rest
3 x's:
A1: 4 x's 450 lb tire flip
A2: 10 x's 20 lb sledge hammer slams (5 each side)
A3: 5 burpees (on jump get up onto tire)
good rest
I asked one of the trainers why my shoulders were getting so fucked up by the tires and he said it was cause i was doing it right. Sweet. He suggested I move up to the 650 lb tire, which would supposedly fit me better. It did, but it was full of crazy big grooves that were hard to get a hold of. It was also 650 lbs. I could get it up, but then I would have to brace it with my knee and then push it over where you are supposed to do it all in one motion. The worst part was getting that wobbly fucker back in its place. Rolling a 650 lb tire is not like rolling a regular car tire. It goes where it wants which meant at one point I was doing a "whoa, whoa, whoa" like in the movies when you don't want the elephant you are leading by a leash to crush the fence and flower garden of the woman you are trying to woo. That may not be a movie, but you get it. So it took me a solid couple minutes to roll it like 20 yards and it only fell over once luckily in the parking lot and not on somebody stretching inside.
deadlift: This gym is kind of firing me up to lift more. Everytime you go in people are moving heavy weight. Watch the first minute of there exercise of the month videos.
It fires you up to go big. Today it was low rep deadlifts with chains.
2 @ 225
2 @ 225 + 40ish lbs of chain
2 @ 275 + 40
2 @ 275 + 80
2 @ 275 + 80
2 @ 275 + 80
2 @ 275 + 120: I should have just done this again, but like I said above you get inspired so...
0 @ 275 + 160: even after a couple years of deadlifting, I can't remember missing a lift. I think this means that I'm not being aggressive enough. I wasn't really that close, my legs straighten pretty quickly and Im just not ready to have all that wait just on my lower back. This is the form that scares me a bit, not to mention what amounts to a full large person more he is lifting.
He barely has any knee bend. Yikes. His name is Mailbox and I saw him deadlift 730 lbs a couple weeks ago. That is the bar filled to each side with 45's. Ska-doosh!
Back to my day.
GHR's
5 @ 0
3 @ 25, 3 @ 0
3 @ 25, 3 @ 0
one legged squats:
8 each leg with 1/2 the weight vest on
box jumps:
5 double leg @ 1/2 the vest
5 single leg 1/2 the vest
during the GHR's and and squats/jumps i did pull ups
10
4 @ 1/2 the vest
5 @ 1/2 the vest
10: this made me feel good
Thursday, July 2, 2009
gym: 07/02/09
My hamstring is back so I am back. I don't know what I am committing to, but I would like to post every work day morning for the next week. During July I want to lift Monday, take Tuesday off, track/cardio on Wednesday, Thurs lift, Fri off, something cardio/spaq related.
deadlift with hex bar
5 @ 225
5 @ 275
3 @ 295
3 @ 315
3 @ 335
My grip isn't great and I tore up my hands, but I don't that is a bad starting point.
lunges:
(3) 16 @ 45
A1 GHR:
(2) 5 @ 0
(1) 5 @ 25
A2 wheel roll outs with band
(3) 5
deadlift with hex bar
5 @ 225
5 @ 275
3 @ 295
3 @ 315
3 @ 335
My grip isn't great and I tore up my hands, but I don't that is a bad starting point.
lunges:
(3) 16 @ 45
A1 GHR:
(2) 5 @ 0
(1) 5 @ 25
A2 wheel roll outs with band
(3) 5
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