These are the last three workouts I did here in Québec :
2008-05-06
Attached the rings to the tree in front of my parents place !
Ran 3.3 miles in 26'00'' : far from fantastic (over 8'/mile) but the wind was so friggin' strong !
Then I jumped on the rings :
10 pull ups
10 Dips full range
10 Jacknives (with rings at waist height, I pushed the rings forward past pushup position, like the Ab Wheel exercice that we do so much at Crossfit Langley)
10 pushups, full ROM
10 archer pushups
2008-05-07
Rings same as 2008-05-06 but 2 sets of each.
2008-05-08
Ring same as 2008-05-06 but 2 sets, and added 2x10 body rows.
Ran 1mi as well... forgot to start my watch
Thursday, May 8, 2008
Thursday, April 24, 2008
Work gym then Xfit
This morning, 0500 or 05 "oh-my-god-it's-early"
Deadlift groove 10 sets of 5 reps using 205#
Leg Raises groove 10 sets of 10
Totals :
50 DLs for a total of 10250 lbs ! (+/- 5 tons !!!)
100 leg lifts (pass the L-sit but lower than the V-up... my feet were about head high on each rep)
Evening (after working the whole day) : Crossfit Hell
50 x Wall Ball 20# 10ft target
50 x Pull ups
50 x Walking Lunges with 2x30#DB
50 x Push Press 45# (bar)
50 x Double unders
50 x K2E
Time : 26'05"
I needed a long time to recover on that one... almost 5 minutes lying down until the feeling of impeding doom dissipated. I was also feeling like my heart had moved to my head, right behind my eyes... no need for heart monitor I could've told my HR just from counting the pulses going through my eyeballs.
Overall great workouts, as usual... I am going to be sore tomorow but again, 1 pint of sweet in training saves 1 gallon of blood in combat (S.A.S. saying)
Deadlift groove 10 sets of 5 reps using 205#
Leg Raises groove 10 sets of 10
Totals :
50 DLs for a total of 10250 lbs ! (+/- 5 tons !!!)
100 leg lifts (pass the L-sit but lower than the V-up... my feet were about head high on each rep)
Evening (after working the whole day) : Crossfit Hell
50 x Wall Ball 20# 10ft target
50 x Pull ups
50 x Walking Lunges with 2x30#DB
50 x Push Press 45# (bar)
50 x Double unders
50 x K2E
Time : 26'05"
I needed a long time to recover on that one... almost 5 minutes lying down until the feeling of impeding doom dissipated. I was also feeling like my heart had moved to my head, right behind my eyes... no need for heart monitor I could've told my HR just from counting the pulses going through my eyeballs.
Overall great workouts, as usual... I am going to be sore tomorow but again, 1 pint of sweet in training saves 1 gallon of blood in combat (S.A.S. saying)
2008-04-23 : WOY (Workout of yesterday)
On the 23rd I did 5 rounds of :
7 thrusters 95#
7 Pullups
7 Burpees
7 Situps
Pullups had to be half kip due to the lower bar, making them probably twice as hard ! I hated myself for doing the WOD as RX'd specially the Thrusters which are not my strong exercice. Burpees were fine and situps were my rest were I was able to concentrate on slowing my breathing and heart rate.
Time 10'36" without any peer motivation (I hate working out by myself I need the crasy bunch from Crossfit Langley to push myself to the breaking limit).
7 thrusters 95#
7 Pullups
7 Burpees
7 Situps
Pullups had to be half kip due to the lower bar, making them probably twice as hard ! I hated myself for doing the WOD as RX'd specially the Thrusters which are not my strong exercice. Burpees were fine and situps were my rest were I was able to concentrate on slowing my breathing and heart rate.
Time 10'36" without any peer motivation (I hate working out by myself I need the crasy bunch from Crossfit Langley to push myself to the breaking limit).
Sunday, April 20, 2008
2008-04-18 WOD
WOD (for time)
15 Front Squats 115#
20 Pull Ups
15 Push Press 115#
30 Burpees
15 SDHP 115#
40 Situps
15 Back Squats 115#
Rest 2 min then :
3x10 Evil Wheel
Time : 17'21" (without the wheel)
Did not have time to do the Evil Wheel since I was running late for work, had to jump in the shower, shave, put the vest on and go. The weight felt too heavy on most lifts : I did not complete any set without taking a break. The only exercice I completed in one set were the situps. I can pull myself up 20 times in a row, but the bar is sitting too low so I can't kip and have to keep my legs bent... so sets again for that exercice.
I hate my gym ! I basically had to do all the exercices on the squat rack, so it was Front Squats - put th bar on the stand, then realize I can't do pullups with the bar there, put the bar down - Push press, forgot to put the bar down so had to take it down when I had to do th SDHP-then back squats... HAD TO PUT THE BAR BACK ON THE RACK ! I'm pretty sure I lost 1-2 minutes doing that !
All around it was a bad workout for me... I sucked at it since I picked the wrong weight, the equipment sucks, I had no time to do the evil wheel (which I love !), and I felt like crap after !
15 Front Squats 115#
20 Pull Ups
15 Push Press 115#
30 Burpees
15 SDHP 115#
40 Situps
15 Back Squats 115#
Rest 2 min then :
3x10 Evil Wheel
Time : 17'21" (without the wheel)
Did not have time to do the Evil Wheel since I was running late for work, had to jump in the shower, shave, put the vest on and go. The weight felt too heavy on most lifts : I did not complete any set without taking a break. The only exercice I completed in one set were the situps. I can pull myself up 20 times in a row, but the bar is sitting too low so I can't kip and have to keep my legs bent... so sets again for that exercice.
I hate my gym ! I basically had to do all the exercices on the squat rack, so it was Front Squats - put th bar on the stand, then realize I can't do pullups with the bar there, put the bar down - Push press, forgot to put the bar down so had to take it down when I had to do th SDHP-then back squats... HAD TO PUT THE BAR BACK ON THE RACK ! I'm pretty sure I lost 1-2 minutes doing that !
All around it was a bad workout for me... I sucked at it since I picked the wrong weight, the equipment sucks, I had no time to do the evil wheel (which I love !), and I felt like crap after !
Thursday, April 17, 2008
2008-04-15
It's been a while since I posted ! I kept working out, mostly on my DLs and back Squats... but never took the time to post the WODs.
On the 15th I did the following in the morning before work.
Back Squat grease the groove :
10 sets of 5 reps at 155#
10 sets of 20 situps
Total : 2500 lbs and 200 situps
AND Crossfit in the evening :
Muscle Snatch 2-2-2 @ 75#- 85#- 105#
Power Clean (80% 1RM) 1-1-1-1 @ 145#-165#- 165#- 165#
Back Squat 2-2-2-2 @ 165#-175#-185#-195#
3 Rounds of :
200m row
10 KTE
7 DB Power Cleans with 2x45#
Time for the rounds : 7'21"
On the 15th I did the following in the morning before work.
Back Squat grease the groove :
10 sets of 5 reps at 155#
10 sets of 20 situps
Total : 2500 lbs and 200 situps
AND Crossfit in the evening :
Muscle Snatch 2-2-2 @ 75#- 85#- 105#
Power Clean (80% 1RM) 1-1-1-1 @ 145#-165#- 165#- 165#
Back Squat 2-2-2-2 @ 165#-175#-185#-195#
3 Rounds of :
200m row
10 KTE
7 DB Power Cleans with 2x45#
Time for the rounds : 7'21"
Tuesday, April 1, 2008
2008-03-31 Deadlift Groove
Work Gym :
Felt tired that morning : I hate getting up at 0400 after less than 5 hrs of sleep !
Deadlift : 10 sets of 5 reps x 185#
KTE : 10 x 5
Totals : DL = 9250 lbs
KTE = 50 !
All in less than 25 minutes ! My back and legs felt a little bit tight at the end, but that is probably caused by the lack of sleep/rest between my squats and DLs.
Felt tired that morning : I hate getting up at 0400 after less than 5 hrs of sleep !
Deadlift : 10 sets of 5 reps x 185#
KTE : 10 x 5
Totals : DL = 9250 lbs
KTE = 50 !
All in less than 25 minutes ! My back and legs felt a little bit tight at the end, but that is probably caused by the lack of sleep/rest between my squats and DLs.
2008-03-30 Back Squat groove
At Work Gym :
10 sets of 5 x 135# (20# increase)
with 20 Situps as 'rest' in between
Totals : 50 reps for a total of 6750 lbs and 200 situps !
10 sets of 5 x 135# (20# increase)
with 20 Situps as 'rest' in between
Totals : 50 reps for a total of 6750 lbs and 200 situps !
Subscribe to:
Posts (Atom)
