Crossfit Langley WOD
Pullup/Dip
10/1,
9/2,
8/3,
7/4,
6/5,
5/6,
4/7,
3/8,
2/9,
10/1
inbetween each set of pullups and dips you will do 7 DL's@bw and 7 ab wheel rollouts.
Totals : 70 DL's and 70 ab wheel rollouts plus 55 pullups and 55 dips.
Time : 19'15"
Thursday, July 31, 2008
Wednesday, July 30, 2008
2008-07-29
Crossfit Langley WOD of 2008-07-28
500m row
50 air squats
30 pushups
30 weighted situps 30# db held behind the neck feet anchored
30 pullups
30 db swings (15 per arm) 45#
30 k2e
50 OHS stick
Completed this one with a 800m run instead of the row
Time : 19'15" Proud of that one !! Only stopped for the pull ups (10-5-5-5-4-1) and for the K2E (the pullup bar at my work gym REALLY SUCKS : can't kip much and can't fully extend my body at the bottom of the K2E so I have to start from dead hang all the time )
500m row
50 air squats
30 pushups
30 weighted situps 30# db held behind the neck feet anchored
30 pullups
30 db swings (15 per arm) 45#
30 k2e
50 OHS stick
Completed this one with a 800m run instead of the row
Time : 19'15" Proud of that one !! Only stopped for the pull ups (10-5-5-5-4-1) and for the K2E (the pullup bar at my work gym REALLY SUCKS : can't kip much and can't fully extend my body at the bottom of the K2E so I have to start from dead hang all the time )
Monday, July 28, 2008
2008-07-28 : Squats 4
Today I did another workout of squats :
135# x 3, 155# x2, 175# x 4 x 6 sets
with 5 "S2B" (shins to bar... straight legged K2E ?) in between sets to keep things interesting...
8 sets = 40 S2B
Total # : 4915# in 29 reps = 169# average... gettin' there !!!!
135# x 3, 155# x2, 175# x 4 x 6 sets
with 5 "S2B" (shins to bar... straight legged K2E ?) in between sets to keep things interesting...
8 sets = 40 S2B
Total # : 4915# in 29 reps = 169# average... gettin' there !!!!
Sunday, July 27, 2008
2008-07-22 : Crossfit Langley Class !!!
Today I had the nerves to go to Class before work !
For time, 12 to 1 of :
- Evil wheel
- DB Power Cleans (2x45#)
- Push ups
- K2E
- Box jumps
That meant 78 reps of each exercice !
Time : 24'31"
The other guys were just kicking my a$$ on this one I can't believe how slow I am getting !!! I'm gonna have to kick my training up a notch and start eating properly !
For time, 12 to 1 of :
- Evil wheel
- DB Power Cleans (2x45#)
- Push ups
- K2E
- Box jumps
That meant 78 reps of each exercice !
Time : 24'31"
The other guys were just kicking my a$$ on this one I can't believe how slow I am getting !!! I'm gonna have to kick my training up a notch and start eating properly !
2008-07-21
Crossfit Langley WOD of a day before
As many rounds in 20 minutes of :
- 2 Pull ups (strict)
- 4 K2E
- 6 elevated pushups
- 10 jumping lunges (I had to use these instead of 8 DUs and 10 normal lunges)
Completed 11 rounds + Pull ups.
As many rounds in 20 minutes of :
- 2 Pull ups (strict)
- 4 K2E
- 6 elevated pushups
- 10 jumping lunges (I had to use these instead of 8 DUs and 10 normal lunges)
Completed 11 rounds + Pull ups.
2008-07-20
Russian Squat Attack
I'm using a russian schedule and plan to help me develop my squat strenght (since I suck at it)
That day was the 3rd WOD if the Volume phase.
135# x 3
155# x 2
175# x 2 x 6 sets
Total volume : 2815#
I'm using a russian schedule and plan to help me develop my squat strenght (since I suck at it)
That day was the 3rd WOD if the Volume phase.
135# x 3
155# x 2
175# x 2 x 6 sets
Total volume : 2815#
Thursday, July 17, 2008
5Mi Run
Wow this one was a kick for stamina...
5 Mi run, in full out 26degree sun, no wind...
Time : 40'44" just a lil over 8min/mile ! DARN!
Recovery was long and slow. I had to be meticulous cuz I had the chills just prior to finishing the run, so I thought if I stopped on a dime I would pass out... so I kept jogging at 25%-10% speed just to tell my body it was over... it didn't have to cool me down as hard. Then I walked for a while, then went to lie down in front of my fan to lower my body temp. I'm gonna feel that one tomorrow !
Not to bad of a time since it's been a looong while since I ran... I'm gonna have to start my running again, but with a twist : none of this LSD (Long slow Distance) stuff... I think I'm gonna gear up, find an obstacle course... and run it in 20-40 pounds of gear !
5 Mi run, in full out 26degree sun, no wind...
Time : 40'44" just a lil over 8min/mile ! DARN!
Recovery was long and slow. I had to be meticulous cuz I had the chills just prior to finishing the run, so I thought if I stopped on a dime I would pass out... so I kept jogging at 25%-10% speed just to tell my body it was over... it didn't have to cool me down as hard. Then I walked for a while, then went to lie down in front of my fan to lower my body temp. I'm gonna feel that one tomorrow !
Not to bad of a time since it's been a looong while since I ran... I'm gonna have to start my running again, but with a twist : none of this LSD (Long slow Distance) stuff... I think I'm gonna gear up, find an obstacle course... and run it in 20-40 pounds of gear !
2008-07-16 : Snatch Time !
WOD 7 rounds of :
5x Snatch-grip DL : Power snatch : behind-the-neck press
10 Evil wheel
Weights were 45#, 65#, 75#, 85#, 90# (form was getting sloppy), 85#, 65# (strictest form I could manage)
Wow my traps and shoulders were blasted after that one !!!
5x Snatch-grip DL : Power snatch : behind-the-neck press
10 Evil wheel
Weights were 45#, 65#, 75#, 85#, 90# (form was getting sloppy), 85#, 65# (strictest form I could manage)
Wow my traps and shoulders were blasted after that one !!!
2008-07-13 : Russian squat attack
On that day I did the 2nd workout on my program :
135# x 3, 155# x3, 175#x3 x6 sets
In between sets I would crank 20 situps as hard and fast as I could, but changing my breathing pattern each sets (inhaling on the way up, then next set inhaling on the way down, then next set inhaling through 4-5 situps, then exhaling thru 4-5 situps).
That workout felt great ! The situps were fun to do and this made me realize that I might not have been using the right breathing pattern to do my situps !
135# x 3, 155# x3, 175#x3 x6 sets
In between sets I would crank 20 situps as hard and fast as I could, but changing my breathing pattern each sets (inhaling on the way up, then next set inhaling on the way down, then next set inhaling through 4-5 situps, then exhaling thru 4-5 situps).
That workout felt great ! The situps were fun to do and this made me realize that I might not have been using the right breathing pattern to do my situps !
2008-07-12
Presses !!!!
I used to love shoulder presses... not anymore !
100 presses, whenever I put the bar down I jumped on the bike and cycled at 110rpm for 1 minute.
did 10 sets of 10, although at the end, my presses became push presses and 1 or 2 push jerks !
And I made it in time for work !
I used to love shoulder presses... not anymore !
100 presses, whenever I put the bar down I jumped on the bike and cycled at 110rpm for 1 minute.
did 10 sets of 10, although at the end, my presses became push presses and 1 or 2 push jerks !
And I made it in time for work !
Thursday, July 10, 2008
Cleans/L-Pulls/Presses
Warmup
20 Power Cleans with 45#
WOD 5 round of :
5- Power Cleans 155#
5- L Pull ups
12- 1arm bench press 75#
Time : 17'23"
Subs : PC (135#), bench press subbed with 24kg floor press.
Practice
5 x 5 PC at 95#
3x5 24KB snatches
2x5 24KB Clean and presses
Felt good although my hands are hurting a lot ! The skin under the 2 ripped calluses did not have time to heal yet and is very sensitive : had to drop the bar on a few cleans because I could feel the skin on my hand folding hard again and I did not want to rip this sensitive skin !
Pull ups are great... I still can't figure a way to straighten my arms all the way down though... there's always a lil bend in them at the bottom.
Floor presses felt good, it's the first time I was doing those and I will include them in my training for sure !
20 Power Cleans with 45#
WOD 5 round of :
5- Power Cleans 155#
5- L Pull ups
12- 1arm bench press 75#
Time : 17'23"
Subs : PC (135#), bench press subbed with 24kg floor press.
Practice
5 x 5 PC at 95#
3x5 24KB snatches
2x5 24KB Clean and presses
Felt good although my hands are hurting a lot ! The skin under the 2 ripped calluses did not have time to heal yet and is very sensitive : had to drop the bar on a few cleans because I could feel the skin on my hand folding hard again and I did not want to rip this sensitive skin !
Pull ups are great... I still can't figure a way to straighten my arms all the way down though... there's always a lil bend in them at the bottom.
Floor presses felt good, it's the first time I was doing those and I will include them in my training for sure !
Wednesday, July 9, 2008
2008-07-09
Crossfit Langley WOD of 2008-07-08
As many rounds in 20 minutes :
- 5 DL 225#
- 10 push ups
- 10 1arm DB snatch 35#
- 200m run
Completed 8 rounds + DLs with the following subs :
- DL 205#
- Hang Snatched 16kg KB (35.2#) : instead of swinging the KB between my legs in normal KB snatches.
I felt terrible during and after : I sweat A LOT ! at the end I couldn't keep my eyes open cuz the sweat was dripping in them... Now after a cold shower I feel pretty good ! I guess the endorphins are kicking in !
Time for some chow and Vancouver Canadians baseball tonight ! Meet us at the Nat !!
As many rounds in 20 minutes :
- 5 DL 225#
- 10 push ups
- 10 1arm DB snatch 35#
- 200m run
Completed 8 rounds + DLs with the following subs :
- DL 205#
- Hang Snatched 16kg KB (35.2#) : instead of swinging the KB between my legs in normal KB snatches.
I felt terrible during and after : I sweat A LOT ! at the end I couldn't keep my eyes open cuz the sweat was dripping in them... Now after a cold shower I feel pretty good ! I guess the endorphins are kicking in !
Time for some chow and Vancouver Canadians baseball tonight ! Meet us at the Nat !!
2008-07-05 Kettlebell-o-fun Part 2
2 Ripped calluses, 2 KBs, one bad attitude ;)
Warmup (1-arm swings, 16kgL, 16kgR, 24kgL, 24kgR = 1)
2 x 10 swings (total swings 40 @16kg, 40 @24kg)
5min of Turkish getups
2L then 2R with 16kg, then singles with 24kgs
5min of windmills
Same principle
Sots presses (16kg-24kg)
I cleaned both KBs, did one set with the 24kg in my left hand, then switched the KBs
5x3
(24kg KB had to be pressed by my left handm then right hand for 3s, to count as a set... so the total reps for each 'set' was 6)
Total
Swings : 640kg + 960 = 1600kg
Presses : 480kg + 720 = 1200 kg
2800 kg without counting the getups and windmills, not bad !
Warmup (1-arm swings, 16kgL, 16kgR, 24kgL, 24kgR = 1)
2 x 10 swings (total swings 40 @16kg, 40 @24kg)
5min of Turkish getups
2L then 2R with 16kg, then singles with 24kgs
5min of windmills
Same principle
Sots presses (16kg-24kg)
I cleaned both KBs, did one set with the 24kg in my left hand, then switched the KBs
5x3
(24kg KB had to be pressed by my left handm then right hand for 3s, to count as a set... so the total reps for each 'set' was 6)
Total
Swings : 640kg + 960 = 1600kg
Presses : 480kg + 720 = 1200 kg
2800 kg without counting the getups and windmills, not bad !
2008-07-04 Kettlebells o'fun
Warmup
20 2-hand swings, Crossfit style (all the way up to full body extension / straight) w/16kg
20 swings w/24kg
Ladders (1 rep left arm, 1 rep right arm, then 1 rep @24kg left arm, 1 rep @24kg right arm)
2 ladders 1-5 swings with both KBs
2 ladders 1-5 snatches
3 ladders 1-4 Cleans and press (24kgs)
2 ladders 1-5 C/P (16kgs)
Total
16kg (30sw, 30sn, 60c/p) = 1920kg
24kg (30sw, 30sn, 60c/p) = 2880 kg
4800kg lifted !!!! No wonder I ripped 2 calluses !
20 2-hand swings, Crossfit style (all the way up to full body extension / straight) w/16kg
20 swings w/24kg
Ladders (1 rep left arm, 1 rep right arm, then 1 rep @24kg left arm, 1 rep @24kg right arm)
2 ladders 1-5 swings with both KBs
2 ladders 1-5 snatches
3 ladders 1-4 Cleans and press (24kgs)
2 ladders 1-5 C/P (16kgs)
Total
16kg (30sw, 30sn, 60c/p) = 1920kg
24kg (30sw, 30sn, 60c/p) = 2880 kg
4800kg lifted !!!! No wonder I ripped 2 calluses !
Tuesday, July 1, 2008
Taking the Kettlebells for a spin
WOD
Warmup of 5 swing each arm of 16kg, then 24kg KBs (total 20 swings)
Then KB ladders :
1. Swings 1 to 4 with 16kg, 1 to 3 with 24kg, 1 to 5 with 16kg (do 1 rep left arm, 1 rep right arm,
then 2-2, 3-3, 4-4, then switch to 24kg 1-1, 2-2, 3-3...)
2. Cleans 1-4, 1-4 (24kg), 1-5 (16kg)
3. Snatches 1-4, 1-4 (24kg), 1-5 (16kg)
Clean and presses : 1-5, 1-4 (24kg), 1-5(16kg)
Total of :
105 with 16kg = 1680 kg
36 with 24kg = 864 kg
.... 2544kg lifted in work sets... in approx. 40 min
Warmup of 5 swing each arm of 16kg, then 24kg KBs (total 20 swings)
Then KB ladders :
1. Swings 1 to 4 with 16kg, 1 to 3 with 24kg, 1 to 5 with 16kg (do 1 rep left arm, 1 rep right arm,
then 2-2, 3-3, 4-4, then switch to 24kg 1-1, 2-2, 3-3...)
2. Cleans 1-4, 1-4 (24kg), 1-5 (16kg)
3. Snatches 1-4, 1-4 (24kg), 1-5 (16kg)
Clean and presses : 1-5, 1-4 (24kg), 1-5(16kg)
Total of :
105 with 16kg = 1680 kg
36 with 24kg = 864 kg
.... 2544kg lifted in work sets... in approx. 40 min
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