I decided that this may be easier since I realized that when I don't put the weight in the series I do it sets then reps so maybe put the wt. at the end? So it's (sets)x(reps)x(weight)
What does everyone think?
-Sam
KB bent row - 3x5x35#
Back squat - 45x5, 55x5, 70x3
KB floor press - 2R/2L 35#
Monday, August 4, 2008
Pushups/situps #3
Must have been tired from the weekend workouts since I dropped 3 on both for 45/56. I'll have to give this one another shot when I'm rested up.
Followed up with:
One arm KB swings, 44x10 (each arm)
OH KB press, 44x10 right arm, 44x2 left arm (sore elbow was giving out on me)
2-handed KB snatch, 44x10x3
Going in for a pre-appointment tomorrow and LASIK surgery on Wednesday if all goes well tomorrow, so I may be out of commission for the week. Sounds like healing time for it is pretty quick though, so I'll hopefully catch you guys this weekend.
Followed up with:
One arm KB swings, 44x10 (each arm)
OH KB press, 44x10 right arm, 44x2 left arm (sore elbow was giving out on me)
2-handed KB snatch, 44x10x3
Going in for a pre-appointment tomorrow and LASIK surgery on Wednesday if all goes well tomorrow, so I may be out of commission for the week. Sounds like healing time for it is pretty quick though, so I'll hopefully catch you guys this weekend.
Christine Sunday wo
KB press 35x1x3 each arm
1st one was press, others were push-press
KB swing 35x10x3
1st one was press, others were push-press
KB swing 35x10x3
Sam Sunday wo
KB OH press - 97x1x5 each arm
KB bottoms up press - 35x5 each arm
Top of the pullup isometric h0ld 3x10 seconds
Dips 5x10
Handstand pushups 2x3
KB juggling with 35# work up to 5 consecutive single arm flips.
Pushups 2x25.
OH presses are getting easier. Did a GTG type deal, every 1/2 hour. Bottoms up press with the 35 went better than I thought. Going from the 18 to the 35 for juggling is quite a different deal. Plus the handle is a lot thicker making it harder to catch but I got the hang of it.
KB bottoms up press - 35x5 each arm
Top of the pullup isometric h0ld 3x10 seconds
Dips 5x10
Handstand pushups 2x3
KB juggling with 35# work up to 5 consecutive single arm flips.
Pushups 2x25.
OH presses are getting easier. Did a GTG type deal, every 1/2 hour. Bottoms up press with the 35 went better than I thought. Going from the 18 to the 35 for juggling is quite a different deal. Plus the handle is a lot thicker making it harder to catch but I got the hang of it.
Morning WOD
100 25# KB swings for time: 2:35
100 sit ups with feet trapped for time: 3:45 (these were dragging this morning. needed several breaks)
Push ups 10x5
1 attempted jumping pull up, tweaked my neck. Stopped. Ouch.
100 sit ups with feet trapped for time: 3:45 (these were dragging this morning. needed several breaks)
Push ups 10x5
1 attempted jumping pull up, tweaked my neck. Stopped. Ouch.
Sunday, August 3, 2008
The Face of Exhaustion
Saturday, Aug. 2 workout at the Moran Compound
Attending: Sam, Christine, Clive, J Money, Mac, Calvin, Bram, Stephanie, Randy, Bryan, Anna Claire, Shea, Sweet Pea, Jason, Stuart, Chad, Chris, Melanie
2 rounds for time:
1. OH squat or snatch balance x 12
2. Slosh pipe lunges x 10 each leg
3. Tire sled drag 45 lb / 70lb / or Clive
4. Box jumps x 30
5. TGUs x 5 each side
6. Rope climb or rope ladder
7. Wall (tree) ball x 12
8. Gravel bag carry
9. Full sit ups x 30
10. KB Swing x 12
11. Burpees x 20
Boy, this sucked. Too hot. Too long. Much sweat. But we are stronger for it...
Friday, August 1, 2008
And I ran, I ran so far away
Ran 3 miles. A new, recent-history, distance PR for me. Thanks Crossfit! 33 min. Goal is 27 min. by end of calendar year. My stride is all wonky, looking forward to borrowing Sam's Pose book.
KB swings
62x10x3
KB swings
62x10x3
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