Today I decided to kick it up a notch since I've away from group classes for a while.
Did the WOD :
1. 1 Power Snatch + 3 OHS = 1 rep.
did 3 reps at 65 then 80 and 95 (9 OHS total)
2. Power Cleans
2(95#) -2(115#) - 2(135#) - 2(146#) - 2(157#)
3. 3 Rounds of :
10x Strict Pullups (6/4 - 4/4/2 - 4/3/2/1)
10x Stiff leg DLs (45#)
10x Evil wheels from my knees (10-10-6/4)
Then I did the SECOND Crossfit class
1. Weights were the same
2. Weights went : 135# - 165# - 175# Failed twice - 135 - 135 (last two for technique mostly)
Still kicked my PR for these, up a notch (155 1RM to 165x2)
3. 3 rounds of :
10 Abmat situps (15#x2)
10 Dips (BW, going as deep as my shoulders permitted)
Called it a night after doing two sets of 10 kipping pullups.
I FELT GREAT TONIGHT... But I think things will be a lil less enchanting tomorrow morning...
Thursday, January 31, 2008
Wednesday, January 30, 2008
Langley Xfit WOD
Did the 2008-01-28 WOD after my night shift, this morning :
Back squat 145# 2 - 2 - 2 - 2 - 2 Alternate sets with PPress
Push Press 115# 2 - 2 - 2 - 2 - 2
(weird that I can only squat that lil, I mean I was pressing overhead ALMOST as much steel !)
Then
Janda Situps (those are friggin hard ! I couldn't keep my hands at my temples had to ease off on the leverage and put them in front of me... no jerking or kipping though !)
15 x 3 : I did 15, then 10/5, then 10/5
Pull ups army style
15 x 3 : I did 10!/5, then 6/5/4 then 5/5/5
Remarks :
- I felt great, and could've put about 30/40 more pounds to the squat ;
- Push press is awesome... all the peeps in the room were looking at me weird... even a "tough" dude from the Emergency REsponse Team !!
- And finally... 10 pull ups in a row ! My max was 9 at Depot after 6 months of fooling around with pullups, then 9 again for the ERT tryouts... now I'm at ten... and had enough energy 20 sec later to do 5 more ! And I did 45 pullups in approx. 8 min ! That is VOLUME, Xfit style !
Kipping pullups, while they are "easier", are great to put more volume on your muscles without getting the muscles as tired as the strict pullups : follows the logic behind the Grease the Groove that I love so much !
Back squat 145# 2 - 2 - 2 - 2 - 2 Alternate sets with PPress
Push Press 115# 2 - 2 - 2 - 2 - 2
(weird that I can only squat that lil, I mean I was pressing overhead ALMOST as much steel !)
Then
Janda Situps (those are friggin hard ! I couldn't keep my hands at my temples had to ease off on the leverage and put them in front of me... no jerking or kipping though !)
15 x 3 : I did 15, then 10/5, then 10/5
Pull ups army style
15 x 3 : I did 10!/5, then 6/5/4 then 5/5/5
Remarks :
- I felt great, and could've put about 30/40 more pounds to the squat ;
- Push press is awesome... all the peeps in the room were looking at me weird... even a "tough" dude from the Emergency REsponse Team !!
- And finally... 10 pull ups in a row ! My max was 9 at Depot after 6 months of fooling around with pullups, then 9 again for the ERT tryouts... now I'm at ten... and had enough energy 20 sec later to do 5 more ! And I did 45 pullups in approx. 8 min ! That is VOLUME, Xfit style !
Kipping pullups, while they are "easier", are great to put more volume on your muscles without getting the muscles as tired as the strict pullups : follows the logic behind the Grease the Groove that I love so much !
2008-01-26 Active Rest day / Practice day
On the 26th I used my Random WOD generator.
My WOD looked like (10 reps at 50% 1RM) :
10 Turkish Getups (35# : dunno what my 1RM is)
10 Deadlifts (135#)
10 Super slow Dips ( put enphasis on depth since that's my problem with ring dips)
10 Janda Situps... darn those require focus !
All over in about 30 min, no clock this time, focus on technique and range of motion.
Felt great after !
My WOD looked like (10 reps at 50% 1RM) :
10 Turkish Getups (35# : dunno what my 1RM is)
10 Deadlifts (135#)
10 Super slow Dips ( put enphasis on depth since that's my problem with ring dips)
10 Janda Situps... darn those require focus !
All over in about 30 min, no clock this time, focus on technique and range of motion.
Felt great after !
Saturday, January 26, 2008
Nasty Girls
Today I did a modified version of Nasty Girls
"Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps
I used a small bench for "jumping" muscle ups on the squat-rack pullup bar, and lower the weight to 105lbs.
Muscle Ups felt great although when the bar got sweaty, it became evident that my dental plan could be on the line hehehehehehe. Got a good feel of the groove needed to develop a solid muscle up on the bar... dunno if I'll be able to transfer this skill to rings.
Could have gone heavier on the HPC, maybe 125 but definitely 115.
All in all... I did an extra round since I was "cheating" :
Total Time 25'51"
My legs are VERY VERY sore tonight... I'll have to suck it up, but change exercices for tomorrow.
"Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps
I used a small bench for "jumping" muscle ups on the squat-rack pullup bar, and lower the weight to 105lbs.
Muscle Ups felt great although when the bar got sweaty, it became evident that my dental plan could be on the line hehehehehehe. Got a good feel of the groove needed to develop a solid muscle up on the bar... dunno if I'll be able to transfer this skill to rings.
Could have gone heavier on the HPC, maybe 125 but definitely 115.
All in all... I did an extra round since I was "cheating" :
Total Time 25'51"
My legs are VERY VERY sore tonight... I'll have to suck it up, but change exercices for tomorrow.
Thursday, January 24, 2008
13'16" was my time
Was trying to publish the pic of our board (to prove that the chicks were kicking my a$$) but I can't for some technical reasons...
Row til you grey out, then rounds till you can't walk
Today the WOD looked like this :
- 10 x 100m rows (for time of course) with 30s rest in between,
(unless you failed to set up the rower properly like myself on 3 of the runs...then I had less rest than the other guys !)
- Then round for time of :
Pushups - 20 - 15 - 10 - 5
KB Swings 15 - 20 - 5 - 20
MB Situps 10 - 5 - 20 - 15
Squat 5 - 20 - 15 - 10
The rounds are actually going vertically (20 PU, 15 KB swings, 10 MB SU 5 squats then round 2 15 PU... you get the picture.
I felt like crap, cuz I ate like crap today and last night. I greyed out on the rower on Lap 9 and 10 (you know when you can't see anymore... can barelly hear anymore, but you're body is still doing the last command your brain told him to...). After the rower, it took me around 2 min of rest to start feeling my right leg again, and both my feet felt like I stepped on a landmine : gone.
Although I kept everything under control for the rounds, I had to stop my rounds to focus on keeping Pukie away !
My times on the rower were not impressive, although the rower is not my "strenght"
My time for the rounds was around 13' and then some... can't recall.
I am definitely putting some more effort into my Zone diet from now on... cuz I suck ! and feel bad WHILE sucking...hehehehehe
Be nervous... I was before that one... and with great reasons !
- 10 x 100m rows (for time of course) with 30s rest in between,
(unless you failed to set up the rower properly like myself on 3 of the runs...then I had less rest than the other guys !)
- Then round for time of :
Pushups - 20 - 15 - 10 - 5
KB Swings 15 - 20 - 5 - 20
MB Situps 10 - 5 - 20 - 15
Squat 5 - 20 - 15 - 10
The rounds are actually going vertically (20 PU, 15 KB swings, 10 MB SU 5 squats then round 2 15 PU... you get the picture.
I felt like crap, cuz I ate like crap today and last night. I greyed out on the rower on Lap 9 and 10 (you know when you can't see anymore... can barelly hear anymore, but you're body is still doing the last command your brain told him to...). After the rower, it took me around 2 min of rest to start feeling my right leg again, and both my feet felt like I stepped on a landmine : gone.
Although I kept everything under control for the rounds, I had to stop my rounds to focus on keeping Pukie away !
My times on the rower were not impressive, although the rower is not my "strenght"
My time for the rounds was around 13' and then some... can't recall.
I am definitely putting some more effort into my Zone diet from now on... cuz I suck ! and feel bad WHILE sucking...hehehehehe
Be nervous... I was before that one... and with great reasons !
Tuesday, January 22, 2008
Real rest day
Today is real rest day ! Yesterday was no rest !
Ate Zone most of the day so should be alright for 2 group classes tomorrow !
Ate Zone most of the day so should be alright for 2 group classes tomorrow !
Monday, January 21, 2008
OMVM and Rest day
Yesterday, I was going to run out of time for my super plan of doing 20 sets of (3 pull ups, 10 push ups and 10 situps) since I did not have a full hour to train. Sooooo in my Crossfit mentality... I pushed the enveloppe and cranked the intensity a lil. Instead of round of 1 minute, I lowered the round to 45 sec (therefore losing 15 sec of rest between exercices).
Last reps were getting hard at the end, but I still maintained a few reps in bank, so I knew I was not doing sets to failure. My body felt pumped throughout !
Total 60 pull ups, 200 push ups and 200 situps in 45 min, not bad !
Monday, 2008-01-21 : REST DAY
I had to go to court after my last night shift, mind you... going to bed at 0130, getting up at 0600, getting out of court at around 1300 and my shift tonight is at 2000... not what I call a rest DAY ! but hey... I think about these guys in Africa who don't even have a bed !
Last reps were getting hard at the end, but I still maintained a few reps in bank, so I knew I was not doing sets to failure. My body felt pumped throughout !
Total 60 pull ups, 200 push ups and 200 situps in 45 min, not bad !
Monday, 2008-01-21 : REST DAY
I had to go to court after my last night shift, mind you... going to bed at 0130, getting up at 0600, getting out of court at around 1300 and my shift tonight is at 2000... not what I call a rest DAY ! but hey... I think about these guys in Africa who don't even have a bed !
Sunday, January 20, 2008
One Minute Volume Method (60min)
Today I'll do a WOD that I used to do while training to get on to ERT.
Set your clock for 1 minute :
1st minute : 10 Push Ups
2nd min. : 10 Situps
3nd : 3 pull ups (strict... I can't kip at work or I'll take the squat rack down with me)
4 min : 10 Push Ups
...
For a total in 1 hr of : 200 Push Ups, 200 Sit Ups, 60 Pull ups (20 sets of each)
The point is to get many (20) sets of easy number of reps for an enormous amount of "practice" in not so long. I approach today as Practice day... I don't want to drain myself, and have perfect technique on every single rep. It's a good WOD for active rest I think (almost 3 min of rest between sets of pulls for example).
The intensity is relatively low and you just 'grease the groove' !
Set your clock for 1 minute :
1st minute : 10 Push Ups
2nd min. : 10 Situps
3nd : 3 pull ups (strict... I can't kip at work or I'll take the squat rack down with me)
4 min : 10 Push Ups
...
For a total in 1 hr of : 200 Push Ups, 200 Sit Ups, 60 Pull ups (20 sets of each)
The point is to get many (20) sets of easy number of reps for an enormous amount of "practice" in not so long. I approach today as Practice day... I don't want to drain myself, and have perfect technique on every single rep. It's a good WOD for active rest I think (almost 3 min of rest between sets of pulls for example).
The intensity is relatively low and you just 'grease the groove' !
Sat 08-01-19 Random WOD again
Today was a 'speed' WOD
4 Rounds of :
10 Push Press (barbell, 65#)
20 Push Ups
10 Back Squats at 75#
20 Anchored Sit-ups
Roll over and repeat ;)
I decided ah what the heck, these are weights for sissies... I put 85# for the push press and 95# for the back squat.
Time : 15'59"
The back squats were crazy easy until I hit the last round, then I started grunting... I'll need to add more iron to these next time ! Push press felt the same... easy until the last round.
Sit ups were my nemesis... as I sat down to do them... I could feel my abs rebelling against me (we're not gonna bring you up, a$$h...)
4 Rounds of :
10 Push Press (barbell, 65#)
20 Push Ups
10 Back Squats at 75#
20 Anchored Sit-ups
Roll over and repeat ;)
I decided ah what the heck, these are weights for sissies... I put 85# for the push press and 95# for the back squat.
Time : 15'59"
The back squats were crazy easy until I hit the last round, then I started grunting... I'll need to add more iron to these next time ! Push press felt the same... easy until the last round.
Sit ups were my nemesis... as I sat down to do them... I could feel my abs rebelling against me (we're not gonna bring you up, a$$h...)
Friday, January 18, 2008
SORE muscles keep pumping
Today I used my lil random system to see what kind of work I would do... the dices landed on Strenght training 5x5.
5 Sets of 5 reps with weight of approx. 7rep max (that I could do for 7 reps, no more).
Sumo Deadlift High Pull 3 of 5x105# then 2 of 5x115#
Pull ups (Strict, dead hang, no kip pullups) : 5 x 5 Body weight only
Overhead squat : 3 of 5x70# then 2 of 5x75#
(almost dropped one in the last set... lost focus... regained it and kept on pushing_)
Leg raises to L-Sit (Maintain L-Sit for 2-3 sec) 5 x 5
(darn these were hard... my abs are killing me now)
I know I am not 'supposed' to train twice the same muscles, especially after the last WOD but hey... I would not be a Crossfitter if I wasn't pushing my enveloppe a lil.
Tomorrow should be more fun... but I will try to make it to Crossfit Class at 10:00 !
5 Sets of 5 reps with weight of approx. 7rep max (that I could do for 7 reps, no more).
Sumo Deadlift High Pull 3 of 5x105# then 2 of 5x115#
Pull ups (Strict, dead hang, no kip pullups) : 5 x 5 Body weight only
Overhead squat : 3 of 5x70# then 2 of 5x75#
(almost dropped one in the last set... lost focus... regained it and kept on pushing_)
Leg raises to L-Sit (Maintain L-Sit for 2-3 sec) 5 x 5
(darn these were hard... my abs are killing me now)
I know I am not 'supposed' to train twice the same muscles, especially after the last WOD but hey... I would not be a Crossfitter if I wasn't pushing my enveloppe a lil.
Tomorrow should be more fun... but I will try to make it to Crossfit Class at 10:00 !
Thursday, January 17, 2008
Workout of the Day
Crossfit Group Class, everyone was drained after this one... I myself almost tasted my lunch a second time.
For time
60 AbMat Situps (30-10-10-10)
30 OHS (25-5)
20 DU's (pretty much singles... I have no coordination for these !)
10 Evil Wheel (5-5)
2 Rope climbs ( I did 4 for some stupid reason)
10 Evil Wheel (5-5)
20 DU's (singles again)
30 OHS (16-9-5)
60 AbMat SU (20-10-10-10-10)
Finish with 500m row (1'53" of pain... I wanted to die after the first 200m !)
Total 18'53"
And I did not finish LAST ! (That is my main motivation... do the drills perfectly but don't finish last (or after the girls ;)
I felt down to the gym mat and lied there for 2 min of rest, then I felt fine... muscles are fidgety but that's ok, for now.
For time
60 AbMat Situps (30-10-10-10)
30 OHS (25-5)
20 DU's (pretty much singles... I have no coordination for these !)
10 Evil Wheel (5-5)
2 Rope climbs ( I did 4 for some stupid reason)
10 Evil Wheel (5-5)
20 DU's (singles again)
30 OHS (16-9-5)
60 AbMat SU (20-10-10-10-10)
Finish with 500m row (1'53" of pain... I wanted to die after the first 200m !)
Total 18'53"
And I did not finish LAST ! (That is my main motivation... do the drills perfectly but don't finish last (or after the girls ;)
I felt down to the gym mat and lied there for 2 min of rest, then I felt fine... muscles are fidgety but that's ok, for now.
Tuesday, January 15, 2008
My Heroes
Here's the list of my personal heroes when it comes to fitness, in order of when I met their training philosophy.
1. Pavel Tsatsouline : Introduced the Kettlebell and the Grease the Groove in my program, before Pavel I was LOSING MY TIME working out.
2. Jeff Martone : the king of tactical Pull Ups and kettlebell training.
3. Greg Glassman : The MAN behind Crossfit !
4. The Crew at Crossfit Langley led by Coach Clarke : ongoing motivation when I attend these classes !
1. Pavel Tsatsouline : Introduced the Kettlebell and the Grease the Groove in my program, before Pavel I was LOSING MY TIME working out.
2. Jeff Martone : the king of tactical Pull Ups and kettlebell training.
3. Greg Glassman : The MAN behind Crossfit !
4. The Crew at Crossfit Langley led by Coach Clarke : ongoing motivation when I attend these classes !
First In...
This is my first post !
This log will be my motivation and my 'whiteboard' of Fame to report evolution with Crossfit training or fitness in general. I tried paper log books, then loose sheets of paper to record my workout but nothing worked so far.
I will try to maintain this log as accurately as possible as well as a log on my Zone diet.
This log will be my motivation and my 'whiteboard' of Fame to report evolution with Crossfit training or fitness in general. I tried paper log books, then loose sheets of paper to record my workout but nothing worked so far.
I will try to maintain this log as accurately as possible as well as a log on my Zone diet.
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