2011-12-08

AMRAP in 15 Minutes of:
9 Deadlifts 155/100
12 Push Ups
15 Box Jumps 24"/20"


6 rounds + 9 DL


DL @ 65#
Pushups to elevated bar
16" box step-ups

2011-11-28

Spend 20 minutes working your handstand with a spotter. Your goal is to work on maintaining a better position over a longer time. Come down if you start to break at the shoulder, spine, or hip.


As many rounds as possible in 16 Minutes of:
20 Sit-Ups to Target
15 Box Jumps, 24"/20" *Subbed 16" step-ups
10 Push-Ups or Ring Push-Ups

Sit-Ups terminate when both hands touch a target placed just beyond your feet. Elbows must finish above knees
Box Jumps are 2011 Games Standards




I did some handstand practice against the wall.


I got 4 rounds and 13 step-ups. The situps felt a lot harder than they used to.

2010-04-27 - FGB

Last Time

Exercise	Set 1	Set 2	Set 3	Total
Wall Ball *10#	2	3	3	8
SDHP	9	10	10	29
Box Step-ups	13	14	15	42
Push-Press	5	7	6	18
Row	11	11	13	35
TOTAL	40	45	47	132

Not too bad considering I wasn't planning on doing this, and I was freezing when I started. Not great either, though. Everything was down across the board.

2010-03-31

Warmup workout:
5 rounds for time:
5 pushups
10 sit-ups
15 step-ups (right leg) to box or bumper stack
30 second wall-squat hold

21:07
2:51; 3:50; 3:19; 5:58; 5:07

The step-ups got really hard by the end - i had to move to a shorter stack of weights from the smaller of the boxes. otherwise i was just doing most of the work by jumping with my left leg.

Workout:
5 sets:
3 pullup negatives (5-count)
3 ring dip negatives (5-count)
3 minute rest between sets on the pullup/dips

Cooldown
3 x 10-count holds of :
hamstring stretch (each leg)
wall-quad stretch (each leg)
wall adductor stretch

Plus anything you feel needs it.

Virtuosity

Sleep:
12:15 - 8:00 super restless. woke up 3-4 times. partially from cats, prtially from just waking up.

No Kitchen Calisthenics today - i failed to make it to eating lunch.

Warmup:
Not quite enough (again) because I was late. 20 jumping ring dips, 20 20# med ball cleans

WOD - Results:
"Milk & Cookies"

Run 400 Meters - 2:36
25 Squats - 1:06
25 Push-Ups - 1:42
25 Burpees - 4:35
25 Squats - 1:09
Run 400 Meters - 2:26

Cash Out:
15 minute stretching hammies and hips, 17 Step-ups Right leg, 12 step-ups left 20" box.

Comments:
This felt a lot harder that it probably should have. I was sucking wind most of the time. I made a conscious effort to try to keep rests to a minimum, take a couple breaths and continue on, but I also was aiming for good form for every rep, and that's a very tough line to walk. I probably could have done a little better but it's a lot harder to do a squat or pushup or burpee with good form when you're winded. My ankles did not feel warm for the first run - and it was slow. Burpees after pushups is hard since the pushup muscles are more or less already done for. my legs were wobbly after the squats for the second run. But every squat was low enough, every pushup was full ROM and every burpee has a fully extended jump with a clap.

All in all a pretty mediocre performance, but I believe that focusing on doing the exercises as quickly as i can do them right is going to serve me better than just doing them as quickly as I can.

The cash out steps-ups were ... humbling. I can't do one on a 20" box without significant help staying balanced and getting started - either by jumping off my standing leg and/or pulling/stabilizing with my arms. But I'm sure they will improve with work.

Food:
8:45 6oz black coffee
1:40 cottage cheese, almonds & cinnamon, 12oz coffee w 3/4 cup milk
6:45 16oz milk
7:45 8oz beer, cepe vine "el Barron" no bun, sub salad for potatoes. I don't know why, but this was just DELICIOUS tonight. I put the avocado on the burger, and ate the mushrooms and onions more as a side dish, and everything just tasted exceptionally good tonight.
Meant to drink more milk and take my vitamins when we got home, but i forgot.

Dirty 30

WOD

For time:
30 Box jump, 24 inch box *90 step-ups to a 10" Box
30 Jumping pull-ups
30 Kettlebell swings, 1 pood * 12kg
Walking Lunge, 30 steps
30 Knees to elbows *knees to chest
30 Push press, 45 pounds *30#
30 Back extensions
30 Wall ball shots, 20 pound ball *24# thrusters
30 Burpees
50 Double unders *tuck jumps

Results
46:35

Splits:
5:18 - stepups
3:05 - jumping pull-ups
2:07 - KB swings
2:33 - lunges
5:48 - kte
3:44 - back extensions
4:41 - push-press
9:07 - thrusters - started w/ wall ball, switched to thrusters - had to find a bar, had to move outside - most of this is transition time.
7:58 - burpees
2:12 - tuck jumps

Max had the exercises listed on a white board - in the wrong order - which is why the push-press and back extensions are reversed. Push press into thrusters was no fun :(

I actually feel pretty good about this workout over-all. There are clearly a few areas that need some work, though: Box jumps, KTE, push press, thrusters/wallball and burpees all have plenty of room for improvement. I wish i had taken a second to look at how much time had elapsed before i actually started doing the thrusters for real. I'd say that a good 3-4 minutes of that (at least) is transition time.

The burpees were slow, but I was trying to put a lot of focus on form. I'm not sure how, but my first 10 took 3 minutes. I guess my transition time was longer than I thought. I'm still having trouble jumping into the pushup position ... my feet don't really know how to catch me, yet, but I am pretty reliably able to jump my feet from the pushup position to between my hands now, which has been a goal of mine.

I'm a little ambivalent about only having done 30 instead of 50 of each exercise. A lot like the ride from this past weekend. The main reason i chose to do 30 instead of 50 was to try to keep my complete workout time under an hour. I feel like i could have made it through 50 of each exercise, but it would have been much less of a metcon and much more of a slog, and it would have taken a lot longer than 46:35. I certainly still got plenty of work done, and I am sure i will be feeling it all tomorrow.