Today we were back at the carport with Fight Gone Bad in honor of BJ Penn's upcoming fight with Sean Sherk.
Three 5 minute rounds with 1 minute rests in between rounds of the following:
Wall Ball (15# ball to 15') - for reps
75# Sumo Deadlift High Pulls - for reps
21" Tire Jumps - for reps
75# Push Press - for reps
Row - for calories
My total was 209. Getting better, but still a way off from the 300-350 commonly posted on the CrossFit website.
Saturday, May 24, 2008
Today's Workout - 05/21/08
Today we were at the park for an untimed hodgepodge of new and old.
3 rounds of:
100 yard truck push
95# Sumo Deadlift High Pulls x 20
35# KB Swings x 20
120 yard Farmers Walk, 70# in each hand
Everyone was present, which may have never happened before. The unveiling of our Titan Training T-shirt was today, as well. Everyone wore it proudly . . . or begrudgingly, I'm not sure.
3 rounds of:
100 yard truck push
95# Sumo Deadlift High Pulls x 20
35# KB Swings x 20
120 yard Farmers Walk, 70# in each hand
Everyone was present, which may have never happened before. The unveiling of our Titan Training T-shirt was today, as well. Everyone wore it proudly . . . or begrudgingly, I'm not sure.
Monday, May 19, 2008
Today's Workout - 05/19/08
As will be the pattern for the next several Mondays, we worked on form today.
We all noticed that we all have our own little issues when it comes to push-ups, so we all drilled them today.
We had everything from snaking to bad range of motion to butt up in the air to face down in the dirt and probably everything in between.
We all were able to see what we were doing right and what we were doing wrong and correct ourselves.
By the end, everyone was fatigued and able to complete our final set with good form and full range of motion.
Great Day!
We all noticed that we all have our own little issues when it comes to push-ups, so we all drilled them today.
We had everything from snaking to bad range of motion to butt up in the air to face down in the dirt and probably everything in between.
We all were able to see what we were doing right and what we were doing wrong and correct ourselves.
By the end, everyone was fatigued and able to complete our final set with good form and full range of motion.
Great Day!
Today's Workout - 05/14/08
Today we were back to running the timer. Friday's have turned into our marathon days. We go for intensity on other days, but Friday we pull out all the stops with the hopes of getting closer to doing the CF WODs on a consistent basis.
Today we did . . . .
21-15-9-3
95# Squat Thrusters
Burpees
35# Kettlebell Swings
95# Hang Cleans
The last time we did one similar to this was 03/31/08. This time I increased the weight for ST from 70-80# to 95# and added the final set for 3 reps of each. Times will be posted to comments.
Today we did . . . .
21-15-9-3
95# Squat Thrusters
Burpees
35# Kettlebell Swings
95# Hang Cleans
The last time we did one similar to this was 03/31/08. This time I increased the weight for ST from 70-80# to 95# and added the final set for 3 reps of each. Times will be posted to comments.
Thursday, May 15, 2008
Today's Workout - 05/14/08
Today's was different than what we have been doing and reminiscent of training in the beginning. There were no timers running, no time limits at all . . . just get it done with intensity and good form (or try!).
Rock Walk (walk across the yard with the rock in the racked position and back with it in the overhead press position)
12# sledge to tire (right) x 10
12# sledge to tire (left) x 10
35# KB Snatch (left) x 10
35# KB Snatch (right) x 10
35# KB Clean & Jerk (right) x 10
35# KB Clean & Jerk (left) x 10
35# KB Sumo Deadlift High Pulls x 10
35# KB Swings x 10
Two Hand Rope Whips x 10
3 rounds to get it done.
Rock Walk (walk across the yard with the rock in the racked position and back with it in the overhead press position)
12# sledge to tire (right) x 10
12# sledge to tire (left) x 10
35# KB Snatch (left) x 10
35# KB Snatch (right) x 10
35# KB Clean & Jerk (right) x 10
35# KB Clean & Jerk (left) x 10
35# KB Sumo Deadlift High Pulls x 10
35# KB Swings x 10
Two Hand Rope Whips x 10
3 rounds to get it done.
Saturday, May 10, 2008
Today's Workout - 05/09/08
Today we did a CrossFit "Girl" workout named "Barbara". The CrossFit version includes the following:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
5 rounds for time
Because none of us can do 20 pull-ups once, let alone 5x, we did recline rows from a straight bar.
Our time were all personal records . . . because it was our first time doing it.
My time was . . . get ready for it . . . . 44:16.
The guys will (hopefully, someday) post their times to comments.
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
5 rounds for time
Because none of us can do 20 pull-ups once, let alone 5x, we did recline rows from a straight bar.
Our time were all personal records . . . because it was our first time doing it.
My time was . . . get ready for it . . . . 44:16.
The guys will (hopefully, someday) post their times to comments.
Thursday, May 8, 2008
Today's Workout - 05/07/08
Today was a "Get as much in as you can in 20 minutes" day.
Our circuit was:
350# tire flip x 5
Back Extensions x 10
35# KB Clean & Jerk (left) x 10
35# KB Clean & Jerk (right) x 10
35# KB Snatch (left) x 10
35# KB Snatch (right) x 10
50# Heavybag Shouldering (all the way up, all the way down) x 10
I was able to get 3 rounds and had to quit at about 17 minutes. No excuses . . . this one put a beating on me. Friday is another day.
Our circuit was:
350# tire flip x 5
Back Extensions x 10
35# KB Clean & Jerk (left) x 10
35# KB Clean & Jerk (right) x 10
35# KB Snatch (left) x 10
35# KB Snatch (right) x 10
50# Heavybag Shouldering (all the way up, all the way down) x 10
I was able to get 3 rounds and had to quit at about 17 minutes. No excuses . . . this one put a beating on me. Friday is another day.
Monday, May 5, 2008
Today's Workout - 05/05/08
Met-Con!
Our training today consisted of the following:
100m sprints x 10
The only rest is the time it takes to get back to the starting line.
My time was 13:22
Our training today consisted of the following:
100m sprints x 10
The only rest is the time it takes to get back to the starting line.
My time was 13:22
Friday, May 2, 2008
Today's Workout - 05/02/08
Today we did Fight Gone Bad as found on CrossFit's website.
3 rounds of 5 exercises, 1 minute each, with one minute of rest in between rounds
Wall Ball (15# ball, but we go to 15') for reps
75# Sumo Deadlift High Pulls for reps
21" Box Jumps for reps
75# Push Press for reps
Rower for calories
My total was 197.
I took a look at a past post on CrossFit and folks were fairly consistently in the 300-350 range. I have a LONG way to go. But we are on the way . . . .
3 rounds of 5 exercises, 1 minute each, with one minute of rest in between rounds
Wall Ball (15# ball, but we go to 15') for reps
75# Sumo Deadlift High Pulls for reps
21" Box Jumps for reps
75# Push Press for reps
Rower for calories
My total was 197.
I took a look at a past post on CrossFit and folks were fairly consistently in the 300-350 range. I have a LONG way to go. But we are on the way . . . .
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