Conditioning

Conditioning with Eric and Simona.

40 seconds on, 20 seconds rest, for 5 consecutive rounds
Ecomill Run
Rowing Machine
Double Unders

Jacob's Latter, 5 rounds of 20 second max effort sprint

Cable Ab Curl - 3x12.....14

Fun but tough conditioning circuit, the double unders were easily the hardest part, but it was nice having workout partners.

Conditioning

Decided to make these sundays the random fun day again.

4 Rounds, untimed
10 Burpees
15 feet on Jacob's Latter
30 Double Unders

Roughly 8 minutes of moderate boxing

Overhead Crunches - 3x10 per side with 25

JL is really tough, first time using it in a workout, oddly fun though.

Legs + Random

Single Leg Hip Thrust - 3x15

Kneeling Suitcase Hold - 3x30 seconds per side with 50 lb kettlebell

5 Rounds for time
Fat Grip KB Farmers Walk - across studio and back with 50s
Box Jumps (10, 9, 8, 7, 6) - 37 inches
30 Double Unders
Time - 14:47

Leg Elevated situp - 3x10

Literally made up the timed portion as I was doing it, fun though!

Conditioning

100 calories on ecomill
50 Burpees
50 Alternating Kb Swings (50 per arm) - 50
50 Metres on Marpo - lvl 7
100 Double Unders

Sweaty Workouts, burpees were hardest.

Conditioning

This workout isnt in my program, however, my gf asked me if I wanted to workout and I never turn that down.

100 KB Swings - 50
50 Box Jumps - 37 inches
100 Double Unders

1 minute Row
1 minute travelling lunges
1 minute burpees
1 minute travelling lunges
1 minute marpo
1 minute travelling lunges

Good, sweaty as hell workout!

Conditioning

3 Rounds, untimed
30 double unders
10 burpees
20 KB Swings - 50

Row - 150 metre sprints - 28 seconds, 29 seconds, 30 seconds

Prowler Sprints - 4 sets with either 135, 180, or 225, paired with travelling lunges the distance back

Sweaty workout with my better looking half, prowler part at the end was very tough and lung exhausting.  She did a leg workout then we joined up for the prowler pairing.

Conditioning

3 Rounds for time
250 Metre row
20 Metres on Marpo at 7
30 Double unders
Time: 8:55

Prowler Sprints (across)
180
many sets at 225
more sets 180
Overall around 8 or 9 sets

Farmers Walk - across studio 3 times
4 sets at 200 lbs

Very nice conditioning routine.  The first part was a little lungs but mostly forearms.  The sprints sapped my energy, very very tough.  The farmers walk killed my grip, but I loved it.

Conditioning

3 Rounds for time
Row 250 metres
30 Double Unders
20 KB Swings - 50
Time: 9:15

3 Rounds for time
Run 0.10 miles
10 Burpees
20 metres on Marpo (lvl 7)

Sweaty one today.  The first one was all unbroken minus the last round of double unders when I kept tripping up.  The second one was tough too, the max setting on the marpo meant it was moving slow.

Conditioning

Power Clean and Push Jerk from blocks (touch and go)
95x10
95x8
95x8

3 Rounds, each for time
Run 0.10 miles
20 KB Swings - 50
10 Burpees
30 Double Unders
150 metre row
Times - 4:34, 4:23, 4:39

Felt nice to do some clean and jerks again, was careful because of my SI joint but 95 is also very light for what I usually do, but enough to feel a bit of the burn.  The timed parts were fun, oddly, kept it fairly consistent.

Conditioning

For time
100 Double unders
100 KB Swings - 50 lbs
100 Metres on Marpo - level 5
100 Calories on Ecomill
Time - 18:13

10 Minutes on Stairmaster

The kb swings took the longest, the marpo was unbroken but overall it was a fun sweaty workout.

Conditioning

My legs are ridiculously sore from Thursday workout, so I knew this was going to be tough.

Prowler (push there, drag forwards back)
180x1
270x1
270x1
270x1

4 Rounds for time
30 Double Unders
Run 0.10 miles on ecomill
10 Jump Overs - 24 inches
Time: 15:46

That was a tough workout, the prowler part was harder than it normally would be mostly because of my legs.  The timed portion was a lung killer, each exercise was hard, good workout!

Conditioning

Time to get my sweat on.

3 Rounds for time
30 Metres standing Marpo (level 6)
10 Burpees
10 Box Jumps - 37 inches
30 Double Unders
Run 0.10 miles
Time: 19:37

Oddly the double unders, which were never broken minus one trip on round 1, seemed to wind me the most.  My back is still recovering from this annoying stiffness, so it took some time waming up, but it was a good sweaty workout.  Spent the rest of the time on mobility.

Conditioning

Random conditioning day

50 Burpees
100 Double Unders
50 Box Jumps - 37 inches
100 KB Swings - 50

Prowler Sprints
180x1
270x1
270x1
270x1

Good workout, very winded.

Conditioning

Decided to mostly mimic my conditioning workout from last week, but shortened the rests a bit.

5 minutes running on ecomill

3 Rounds
15 Rope Slams
8 Box Jumps - 37 inches
25 metres on Marpo - level 5

3 Rounds
10 Burpees
20 KB Swings - 50
20 Double Unders

1.5 miles on bike in roughy 5 minutes

Good workout, rope slams are freaking hard.  I only tripped up once on the double unders so I guess they didn't leave my skill set too much.

Legs ish

What did you notice first?

Upon arriving to the gym, Eric, one of the fellow trainers asked me if I wanted to do some outside conditioning.  While that doesn't really fit in on leg day I did agree, I wanted to lift something heavy first, as he needed another 15 minutes or so, so I picked sumo deadlifts.

Sumo Deadlifts (all resetting)
225x5
275x5
325x5
375x3

Eric Conditioning routine
100 Double Unders
Sprint (maybe 100 total metres or so)
75 double unders
sprint
50 double unders
sprint
25 double unders
sprint

Of course we did this on a scorching hot day, and I forgot my water inside, and there was no shade anywhere.  It was tough, the double unders tripped me up a lot as I fatigued, and the sprint became an awkward looking jog.  My wrists hurt, as well as my calves, but my lungs were pounding out of my chest, I was seeing stars by the end, but that may have also been the heats fault.  I didn't time it I just went as fast as possible, Eric did beat me.  The deadlifts on the other hand made me quite happy, I know 365 is my 5 rep max, (there's a video of it on youtube), but that was touch and go which makes a big difference, plus at the peak of my strength phase.  375 when resetting is good, I have continued my slow and steady gains since my long rut and plateau, at least it feels like I have.

Full Body

Random day today as I had time to kill again.

Walking Prowler (1 set equals 2 trips across gym)
180 x 1 set
270 x 1 set
315 x 1 set
360 x 1 set

3 Rounds, un timed
30 double unders
20 pushups

That's all for today, one set of the prowler look a long time, I did take a bit of a break at the one end but because it was walking it takes a long time to do each set, painful too but 360 is a pr.  The combo at the end was random, the first set was broken for the double unders because I tripped up, no other set was.

Heavy Metcon

Want to fuck with him.....I don't

Tried a heavy meton today I got from the crossfit forums, someone posted it in a section where they post nothing but workouts like this.  It was fun and different.

5 Rounds for time
1 Deadlift - 385
10 Handstand Pushups
20 Double Unders
Time: 13:16

GHD Situps - 3x10

This workout took longer than it looks because warming up to the 385 deadlift took more time than usual.  The workout ended up being mostly about the handstand pushups and I thought it would.  The first round was unbroken but it stopped after that, they always fatigue quickly.  The deadlift, which you'll see in the video, was heavy, and my form was decent, I think the camera angle makes it look worse than it really was, freaking running out of room on the bar because I used all bumper plates.  I was slightly worried going in it would be too heavy as it's too close to my max, roughly 90%, it wasn't easy but stayed pretty consistent.  The double unders were the easy one, i tripped up once on a set, all the rest was unbroken.  I even failed a rep on the handstand pushups and that's rare.

http://www.youtube.com/watch?v=U-YNsIi7veQ&list=UUY76daDPRwJx9guouwnll4A&index=1&feature=plcp

Full Body

This workout was actually done last night

Time to tackle another heavy crossfit workout, this one being the third and it did make me slightly nervous.

5 Rounds for time
7 Deadlifts - 315
21 Double Unders
Time: 11:42

Rack Front Squats (11 holes)
155x3
175x3
185x3
195x3
205x3

The rack front squats were a new exercise, doing something strength focussed after a metcon wasn't as bad as I thought, at first I didn't like it, but as the weight got heavy I could feel it pretty well.  I knew this would be lighter than my actual front squat, as this style takes away the stretch reflex.  Each rep starts on the bottom, and you reset each time.  I did a practise set at 12 holes high, felt too high though, 11 looked low for my height but it worked well.  The deadlift and double under workout was hard, I felt very stiff going into it for some reason.  I didn't use straps, instead opting for a mixed grip and bumpers so it allowed me to drop the weight, my grip was the limitting factor.  I feel my form suffered a bit, but the deads were all that was really hard, the double unders winded me a bit but were only broken when I tripped up.  Overall good workout.

The first and last round of the deadlift/double under workout is on my youtube channel, as well as all the sets of the front squats.

http://www.youtube.com/user/paul771771

Conditioning

I want my strength to improve first and foremost, while I can't really expect my conditioning to improve with it (at least not fast), I still will do the conditioning routines here and there.  I don't have much time on this turkey filled day, I had some cooking to do at home but got in a good one, first one was from crossfit.

3 Rounds for time
15 Hang Power Cleans - 135
15 Burpees
Time: 10:32

Box Jumps, only counting reps with spring in step
20 inches - 10 reps
22 inches - 10 reps
24 inches - 10 reps
26 inches - 10 reps
28 inches - 10 reps

Double Unders - 5x30......unbroken on all sets

The first part was tough, much tougher than anticipated and it was simply breathing, my legs and arms were feeling it too but nothing compared to the lungs.  I've seen the elite crossfitters complete this in much faster time, but it was tough I actually don't do hang power cleans that much, I usually go with power cleans or squat cleans.  The box jumps were different, I want to improve my turnover time on box jumps so I want to work on this.  I made sure that as soon as I hit the ground I springed back up onto the box right away, spending no more than a split second on the ground, this makes them a helluva lot harder, it wasn't so much about getting my breathing up but working on the technique.  The doubles were paired with this, and while hard I've oddly gotten a lot better at them, no one of the 5 sets of 30 were broken.  Overall it was sweaty for a shorter one, typing this now I just finished my meal.....asparagus, turkey, ham, potatoes, and salmon...damn good meal.

Full Body Pushing

Rory Hanlin

Posterior chain feels suprisingly well today, but I had a good workout in store.

Rack Bench Press - 3, 3, 3, 3, 3.........205, 225, 245, 265, 275(2)

3 Rounds for time
5 Weighted Dips - 32
7 Dips
9 Clapping Pushups
12 Pushups
Time: 10:11

DB Travelling Lunges - 3x6........65s

Double Unders - 4xmax reps........10, 21, 9, 27

Soooo close of the rack bench press, last time I got 275 for 2 reps, so the same today which sucks but this just pushes me to want to do better, next time I will get 3 of that last set....well I hope.  Part 2 was decieving, my arms felt pretty dead each exercise was hard in its own right. The lunges sucked at my energy stores, but being yesterday was so much deadlifts, some lunges felt pretty good.  The double unders were more for practise, it says max reps but it's more till I screw up.  The last set of 27 was more about me getting tired, the other sets I just tripped up, 27 is a personal best for me on double unders I used to be horrible at them, good workout.