Upper and mobility

Elisabeth Akinwale

This workout was actually done yesterday just never got around to updating my blog.  I was more stiff than sore anywhere, so I did a little upper body work followed by roughly 25 minutes of mobility and stretching.  This is something people usually wait till they get injured to do, and some of my clients especially seem to need me add it to our session or they are incapable of stretching, oh well they'll learn.

Dips - 15, 15, 13

Inverted Rows - 15, 14, 12

3 Rounds for time
10 Neutral Grip Pullups
20 Pushups
Time: 5:48

Mobility work included long stretches for my hip flexors, groin, glutes, IT band, hamstrings, calves, lats and middle to upper back, also some foam rolling for my IT band, hamstrings and erector spinae.

While I did try to move at a decent pace for the timed portion, I wasn't stressing too much over how fast I was.  I felt much better when this was over the stiffness (mostly in back from cleans) was more or less gone.

Conditioning

Aja Barto

I was going to take 2 days off to rest and recover, especially my legs, those cleans, deadlifts and squats I had done weren't feeling too nice yesterday and today.  Buut, I got bored today and decided to do a quick lung burner.  It's quick compared to my usual workouts with the rest and all, but in the crossfit world this is considered a medium to long workout.

For time
Clean and Jerk - 185 (5, 4, 3, 2, 1)
Over the Bar Burpees (10, 8, 6, 4, 2)
C2B Kipping Pullups (10, 8, 6, 4, 2)
Over the Bench Jumps - 30 inches (10, 8, 6, 4, 2)
Time - 17:58

So it's a 5 round workout, round one you do the first number in brackets, round 2 you do the second, and so on.  This was a fun but challenging workout.  The clean and jerks were the lowest overall number, but 185 is not light it was probably the hardest of all exercises.  Each one I dropped and reset as I was trying to pace myself.  Even though it's minor that little lateral hop does seem to make that style of burpees harder than the regular ones, they were never broken but turned into slow motion.  The C2B pullup I don't do often, but were harder that I thought they'd be.  Every round but the last was broken, and most rounds broken into singles, again not really due to them being that hard but trying to pace myself.  The bench jumps were the easiest but did raise my heart rate.  This was a fun effective lunge burner, as well as my legs and arms taking a decent beating.

Parts of the workout can be found here.

http://www.youtube.com/watch?v=q8k1u2qOk3E&list=UUY76daDPRwJx9guouwnll4A&index=1&feature=plcp

Full Body

Jerry Tevers

Today was definately a feel good day, below is why.

Squat Clean and Jerk (resetting)
135x2
155x2
175x2
195x2
205x2

LB Back Squat
185x5
225x3
255x3
275x3
295x2
315x2

Mixed Grip Pullups - 12, 10, 8, 8

I haven't been going heavy on cleans as much lately, trying to focus a bit more on snatches, buut heavy cleans can still be fun.  I didn't feel like I had the same pop but I was happy to get up to 205 after not really going too heavy on them anymore.  The clean portion this time was harder than the jerk, which after the at 135 I used the split for all sets.  The 205 was close on the clean but not really the jerk portion.  The back squats was the feel good moment.  Last time I went for a heavy weight I got 315 but only for one rep, I did try a second but failed and had to place it on the safeties.  Today the 315 went up for a double nicely, it was heavy but completed with good form.  Again because it was low bar I just need to break parallel, I had a client video the last set so when he sends the video I'll post it to my youtube.  The other reason I was happy with the lift was this wasn't done fresh, it was done after heavy squat cleans, and yesterday I did higher reps of romanian deads so my hamstrings are pretty sore.  I'm very glad with the pr, good workout!

Full Body

Romanian Deadlifts
185x10
195x10
195x10
195x10

DB Bench Press
60sx10
70sx8
80sx7
90sx5

Inverted Rows - 14, 12, 11, 9

Alternate Sets
V-Bar Pushdowns - 3x10......50
Preacher Curls - 50x10, 60x8, 8

Last time I did romanian deadlifts I really focused on proper form and wanted to get that good stretch out of my hamstrings, and it worked they were very sore for almost a week.  Today I upped the weight by only 10 pounds and again focused on really stretching out those hamstrings, we'll see if I am sore again.  The bench presses went well, last time I was unable to end it at 5 reps I only got 4 with the 90s.  I also haven't done inverted rows as much lately, they are an effective mid back exercise.

Full Body

Leah Clark

Full Body again today.

Bulgarian Split Squats (tension style)
95x6 (per leg),
115x6
125x6
135x6 (but was unable to keep tension on)

Death by Military Press at 95 lbs
9 Rounds completed + 5 additional reps

Death by Situps (starting at 2, increasing by 2 each time)
11 Rounds completed + 22 additional reps

Those split squats with the constant tension, simply meaning you never stand fully up really burned.  On the last set at 135 I was able to get 6 reps, but not able to keep the tension, I lost my balance on each leg.  Because I rarely lose my balance on that side it just means my leg was close to failure.  I had a client do the next 2 routines having not yet done them myself.  The military press one I didn't know what to expect, but was pleased I completed the 9th round, which was close, the 5 additional reps were all single, so 50 total reps.  The situps I barely beat him on, he got to the same round I did, but I managed 22 additional reps and he managed 13, only 9 reps more is pretty damn close.  154 total situps doesn't sound too bad either, but as I have mentioned before, it's one of my biggest weaknesses.

Full Body

Arms, especially shoulders were sore from helping my brother move into his new apartment yesterday, meh.

2 Rounds for time
20 Pullups - (STRICT)
50 Pushups
Time - 8:17

Power Cleans (touch and go)
130x5
150x5
170x5
180x5
200x2

Client does above workout but for some reason uses kipping over strict, beats my old time by getting 9:44
I point out that kipping pullups aren't the same exercise, therefore he did a different workout.
He replied "Yeah, like kipping saved me 1 minute 15 seconds. Nice try, kid!"
Me, in my head knowing that is really does, decide to just do the workout again with kipping.  Literally 10 seconds before my first pullup, I decide to use strict instead....as I know what a body is capable of when it has a time to beat, and despite being strong on kipping pullups, knew I'd still get a good time.
New Score......close to 3 minutes faster than old.....and 1 minute 27 seconds faster than his KIPPING version.  I probably should have waited for him to get his time tattooed on his arm like he claimed....would have been even sweeter then :).

The power cleans were random, the numbers look a little different as I used the 40 pound bar, only one left.  The last set I thought I'd get 3 before I started, after the second one I didn't even come close to a third, I managed the deadlift portion.  Good workout.

Also I am not surprised I was so much faster on that routine, when you have a time to beat, which this time I did, you push yourself harder.

Upper Body

Usain Bolt

Good old fashioned upper body day.

Alternate Sets
Bench Press
135x10
155x8
175x5
195x4

Cable Row
120x10
140x10
150x10
160x8

Alternate Sets
Military Press - 3x10.......95
C2B Chinups - 10, 8 7

Overhead Rope Extensions - 80 (10, 8, 8)
Preacher Curls - 50(10), 60(8, 8)

I kow I could have gotten a rep or two more on bench press had I asked for a spot, I could have but wanted to just test it, oddly flat barbell bench press is arguable my least favourite exercise I much prefer dumbbells or some angle difference.  The military presses were very close to not getting 10 reps on the last 2 sets, but not bad, good workout.