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 !

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 !

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 !

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 !!

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 !

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 !

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