After a short leave of absence due to acute bronchitis, i made my triumphant return today with the Filthy f'in Fifty
50- 35#KB Swings
50-Jumping Pullups
50- 24" box Jump
50-Knees to Bows
50- Walking Lunges
50- 45# Push Press
50- Back Extensions
50- Burpees
50..i mean..25 18#Wallball
.........FAILURE
Being the well rounded and balanced athlete that i am i managed to maul the dogshit out of my finger due to some piss poor aim. Smashed it between a speed bag mount and the 18# Medball, i manged to pull it out in time to avoid some breakage, i think. Genius. Either way i got a nice and ripe finger for a game vs. some pros tomorrow. the filthy fifty hasnt seen the last of me
Friday, April 24, 2009
Tuesday, April 21, 2009
Thursday, April 16, 2009
April 16, 2009
Finally a solid day of training, i've been running on <20 hrs. of sleep this week and just came down with a nasty cold but today was somehow productive. I did 2 workouts today, Helen and Danny. And then did some speed training at rugby immediatly afterwards.
'Helen'
400m Run
55# KB Swing x21
Pull Ups x12
3 rnds for time..11:30
'Danny'
As many rounds of... in 20 minutes
30, 24'' box jumps
20, 155# Push Press
30, Pull Ups
2 Rounds and 30 Box Jump
Both of my times were worse than i thought they would be. I had hoped for under 10 minutes in Helen and 3 Rounds for Danny. I came up short in both and know i could do much better. A positive is i got my KIP down pretty well and can now get over 5 in a row. This tells me that my grip is getting stronger, which it is not as of now. The pull ups really got me in both workouts, but they are improving which is always a plus.
And then rugby. which i really feel like my 1.5 month of crossfitting is paying off. I have more energy on the field and can now focus on my skill level, opposed to making it though an 80 minute game. I found the fire for the game again and i'm loving it.
'Helen'
400m Run
55# KB Swing x21
Pull Ups x12
3 rnds for time..11:30
'Danny'
As many rounds of... in 20 minutes
30, 24'' box jumps
20, 155# Push Press
30, Pull Ups
2 Rounds and 30 Box Jump
Both of my times were worse than i thought they would be. I had hoped for under 10 minutes in Helen and 3 Rounds for Danny. I came up short in both and know i could do much better. A positive is i got my KIP down pretty well and can now get over 5 in a row. This tells me that my grip is getting stronger, which it is not as of now. The pull ups really got me in both workouts, but they are improving which is always a plus.
And then rugby. which i really feel like my 1.5 month of crossfitting is paying off. I have more energy on the field and can now focus on my skill level, opposed to making it though an 80 minute game. I found the fire for the game again and i'm loving it.
Tuesday, April 14, 2009
April 14, 09
'DT'
5 Rds
-12 Deadlifts
-9 Hang Power Clean
-6 Push Jerk
All @155#
MY TIME. 18:56
What a great workout, this was a whole body workout that required every muscle to fire on every lift. On top of that it was some good weight to throw around. Though i was at the time, i really am not happy with my time. As i look at what others have posted, mostly those in my age/size range, i realize that 19 minutes just isn't good enough. I started so hard and fast and knocked off my first 2.5 rounds in great time. But halfway through that 3rd set i looked down at the time and saw that i was making good time and started to give myself excuses to rest. the goal i set from the beginning was way too manageable. but i now know what i can do and am stoked to get it again.
5 Rds
-12 Deadlifts
-9 Hang Power Clean
-6 Push Jerk
All @155#
MY TIME. 18:56
What a great workout, this was a whole body workout that required every muscle to fire on every lift. On top of that it was some good weight to throw around. Though i was at the time, i really am not happy with my time. As i look at what others have posted, mostly those in my age/size range, i realize that 19 minutes just isn't good enough. I started so hard and fast and knocked off my first 2.5 rounds in great time. But halfway through that 3rd set i looked down at the time and saw that i was making good time and started to give myself excuses to rest. the goal i set from the beginning was way too manageable. but i now know what i can do and am stoked to get it again.
Monday, April 13, 2009
April 13, 2009
Forgot to add to yesterday......
5K w/ a nasty hill at the end- 20:45
I think its close to a PR, i was sore as hell before and wanted to break a 7 minute mile, i barely did but it felt good. Under 20 is the next goal.
Warm Up
a ton of various things then bench
5x6 135-155-185-205-225
Today I came in wanting to do something that sucked and got it.
5-4-3-2-1
Deadlift @275# & Muscle Ups.
Overall time was around 11 minutes and didn't do muscle ups all the way through, i subbed in pullups, ring dips, burpees, and bitch muscle ups..whatever coach called for. Either way it sucked which was nice and i finally got a muscle up, 4 for that matter. Which over shadows the inconsistancy by far. To be completely honest, i am giddier than hell right now, i really can't wait til i recover and get back on those rings to go at those muscle ups again.
What i figured out today is that doing any sort of lift takes much more than strength and mental toughness, you have got to be focused on form. Throughout every excercise think of what muscles should be working and how your form plays into the lift. By knowing how a lift should be done you truely work your body in the most efficent manner possible. I'm jacked to try this out tomorrow on lady named FRAN...i heard she's a bitch
5K w/ a nasty hill at the end- 20:45
I think its close to a PR, i was sore as hell before and wanted to break a 7 minute mile, i barely did but it felt good. Under 20 is the next goal.
Warm Up
a ton of various things then bench
5x6 135-155-185-205-225
Today I came in wanting to do something that sucked and got it.
5-4-3-2-1
Deadlift @275# & Muscle Ups.
Overall time was around 11 minutes and didn't do muscle ups all the way through, i subbed in pullups, ring dips, burpees, and bitch muscle ups..whatever coach called for. Either way it sucked which was nice and i finally got a muscle up, 4 for that matter. Which over shadows the inconsistancy by far. To be completely honest, i am giddier than hell right now, i really can't wait til i recover and get back on those rings to go at those muscle ups again.
What i figured out today is that doing any sort of lift takes much more than strength and mental toughness, you have got to be focused on form. Throughout every excercise think of what muscles should be working and how your form plays into the lift. By knowing how a lift should be done you truely work your body in the most efficent manner possible. I'm jacked to try this out tomorrow on lady named FRAN...i heard she's a bitch
Sunday, April 12, 2009
April 12, 09..and the previous week
Yesterday we played our 3rd game vs. ISU. I've never played a college and walked off the field beat up. I dunno if something was said to them about me before the game but they were definitely headhunting. Kicks to the face, head butts, punches, and bows, their arsenal of cheap shots had no limit. It took me 60 minutes in to fight back, but i finally did and it felt great. But we won.
Last week I did some raw workouts, but didnt go as hard as i would have liked, i am not gonna list them all but they ended up being average at best. I am gonna take the easy way out and blame schoolwork. But either way it leads me to the point of this week (M,T,R,F) I, and expect everyone else in TCF to go hard as hell.
Lets do work boys
Last week I did some raw workouts, but didnt go as hard as i would have liked, i am not gonna list them all but they ended up being average at best. I am gonna take the easy way out and blame schoolwork. But either way it leads me to the point of this week (M,T,R,F) I, and expect everyone else in TCF to go hard as hell.
Lets do work boys
Tuesday, March 31, 2009
March 30/31, 2009
3/30
400m Run
Max Pullups
-As many rounds in 20 minutes
6 full rounds + 1 extra 400. 90 Pullups
Kinda hard, but really wasnt much.
3/31
3 rounds of
-7 Thrusters @135#
-20Knee to elbows
-50 dble unders
My time: 17.10
What a shit show, i found Fight gone Bad to be easier than this. It felt like i had to pause after every rep, and dble unders...I know im new to the thing but for a self proclaimed 'athlete' to butcher a simple jump rope exercise was unexcusable. But the whole thing was humbling, which was much needed. I'ma try this again next week, and beat the hell outta it.
400m Run
Max Pullups
-As many rounds in 20 minutes
6 full rounds + 1 extra 400. 90 Pullups
Kinda hard, but really wasnt much.
3/31
3 rounds of
-7 Thrusters @135#
-20Knee to elbows
-50 dble unders
My time: 17.10
What a shit show, i found Fight gone Bad to be easier than this. It felt like i had to pause after every rep, and dble unders...I know im new to the thing but for a self proclaimed 'athlete' to butcher a simple jump rope exercise was unexcusable. But the whole thing was humbling, which was much needed. I'ma try this again next week, and beat the hell outta it.
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