2008-03-17 : Work Gym Squats

Today I started my Squat program to develop my squats a lil, since my legs strenght is the weak link in my opinion.

Today was 10 sets of 5reps at 50% 1RM

I went for 115# since my 1RM is around 235-240

Simple, Practical, Hope it'll help me catch up a lil on the other guys at Crossfit !

Go out and have fun !

Today I took the ol' Kettelbell for a spin.

WOD was, for time :

5 Rounds of :
- 10-10 Kettlebell swings (10x left hand, 10 right)
- 5 Ring Dips
- 10-10 Kettlebell squats (KB in the rack position 10Left 10Right)
- 5 Jack Knife Pushups with rings (Stand approx. 3 feet from rings, then 'push' them until your body leans forward, straight... then back up)

Time : 15'29" not too bad considering !

I topped it off with :
- 2 x KB basketball lunges x 50m (pass the kettlebell between your legs when you lunge, kinda
like the basketball players do) ;
- 2 x 50m walk with the KB in the rack position
- 2 x 50m walk with the KB pressed overhead

Then 5 complexes (on each hand) of :
- Swing/Clean/Snatch/Windmill (swings once, then clean, then snatch, then with the KB still
overhead, windmill)

It felt great to start spinning the KB again... I'm thinking of buying the Two-Four !
Legs got hammered but I need to thoughen these lil sticks !

2008-03-08 : XFit Langley WOD

I did the WOD of the day before :

Complex of Squat Clean/Push Press
5/5/3 for two sets @ 95#
4/4/3 for two sets @ 115#
3/3/3 for two sets @ 135#

Then

Complex of Bent over row / Pull ups
8/4 (straight pull ups) @85#
8/4 @95#
8/4 @115#
8/4 @135#

Then

Ring dips / Ab Wheel
10/10
10/10
8/10
6/8
6/8

Time : 1hour 9'55"

Felt great, good technique throughout... great rest times between sets... felt awesome !

2008-03-07 'Pack' Diane

Completed 'Pack' Diane which consist of :
21-15-9 of

DL @ 225# (Pack is 185#)
Handstand Push ups (I used rings set up at pec level to support me, a lil easier than the full blown HSPU)

Time : 8'41" (I'm ready for the full meal deal I think !)

2008-03-06 - Rest Day

I just enjoyed myself and my friggin sore legs today... They feel terrible.

It did not kill me...

But I'm pretty sure I'll walk like a zombie tomorrow.

Work Gym in the morning, attempting to complete the WOD of 2008-03-04 :

Squat Cleans 2 x95#, 2x115#, 2x135#, 2x155#(power cleaned the last...)
Push Jerks 2x135#, 1x155# (couldn't lock the second one), 2x145#, 1x155# then 1x165#

I was done I had to go to work, so I did not complete the 3 rounds of :
-15 Ring Dips ;
- 50 air squats (mod from 200m row) ;
- 15 KTE.


Crossfit, evening class

1 to 10 Ladder OF HELL of :
- Bodyweight Back Squats (162 tonight) ;
- Pull ups .
(you do 1 squat, 1 pull up, 2 squats, 2 pullups, 3 squats...until we start getting the
feeling of impending DOOM)

Rest 5 min then

10 to 1 Ladder of :
- Body rows, explosive style ;
- Split DB Snatch with 20% BW (33#)

Results
I did squats with 157# I thought about going with 135# since my squats are not my strong exercice, but I followed Mitch the machine who put 157# (BIG MISTAKE FOR ME TO FOLLOW Mitch ! : 3/4 squats at 6 and 1/2 squats at 10... I couldn't complete the squats in the full range of motion so I decided instead of lowering the load, I would switch to a different 'braking and going back up' point... different stimulus, as much painfull ;

I went Split Snatching with 30# DB for 10-9-8 then swithched to 35# for 7 to 1, those felt awesome I should've gone heavier.

The Pull ups were my rest and my time saver... I was cranking theses babies... luv it ! The body row is new to me so I was struggling a lil, but now I jsut received my new EliteII rings and I'm gonna ABUSE these babies !

It's been only 2 hrs after the WOD and my legs are starting to be sore... NOT A GOOD SIGN. I think I will need crutches to go to work tomorrow.