140817 DU's - Lunges - toes to bar

Warmup:

500m row

arm swings forward & backward

METCON:

30 Double Unders

30 lunges

10 toes to bar

5RFT

XAVIER: 18:38
CAT 18:30

140815 Jumping squats & 400m run

WELL, here we go again....started my TIAO HE CLEANSE, I typically do one every 6 months but missed the month of June because of a hectic work schedule.  You definitely want to be near a bathroom when you are doing one of these cleanses.

Todays Warmup:
400m run
stopping and doing the following:
high knees,
butt kicks,
frankensteins,
lunges,

10 air squats

METCON:
25 Jumping squats
400m run

4 rounds for time  (4rft)
CAT: 13:01
Xavier:13:33

20140630 Monster Metcon

Started a periodized programming called monster metcons that was created by Marshall White.
The gentleman pictured above is Gene Chisum, who is good friends with Marshall.

warm up
Squats, #
squats with empty bar 45#
oh squats with empty bar 45#

STRENGTH
3RM DL

METCON
135# - 10 reps
225

140428 AIR SQUATS EMOM

I'm super sore today.  I guess the push ups did me in a couple of days ago, then yesterday the db squat cleans and strict pullups didn't help.  I'M DOING LEGS TODAY.

warmup:

10 air squats

10 glute stretches

2 rounds

METCON:

25 Airsquats EMOM until you can't go anymore

12minutes

(total of 300 air squats)

BURNS.

140427 DB Squat cleans

 The dumb bell squat cleans are back in my cycle.  Thank goodness I have dumb bells.  Looking fwd to using my barbell when I get back to my garage.

WARMUP:

High knees

butt kicks

10 burpees

10 pushups

2 rounds

METCON:

10 db squat cleans (55# dumb bells)

10 strict pullups

10 burpees

5 RFT

22:32

140425 PUSHUPS Every minute on the minute

OK, OK, OK....
I did it.  200 pushups for time.
Best thing about them, is you can do them anywhere, no excuses.

Warmup:
arm swings fwd
arm swings backward
jumping jacks

METCON:
200 pushups for time.

Did 20 every minute on the minute (EMOM) FOR AS LONG AS I COULD.
about 10 minutes then went 10 EMOM... Had to rest.  was going to muscle failure.

Time 19:48

140425 TRAVEL WOD - BLEACHERS

140425 - bleacher sets.

Travel wods have proven to be harder than I imagined.  I'll write a separate post on that very soon, I mean, how many sets of pushups can you do over a month...I mean you can do plenty, but they lack in the "spicing" it up category.  They are super effective, but they get boring if you do them everyday in the traditional crossfit mindset that we are accustomed to.

Bleachers are easy enough to do, right? NOT REALLY.  But they are effective.

I had a 5 meter tall staircase....I know this because I have the design layout drawing given to me by the structural engineer (approximately 16.4 feet tall).

3 sets of 10 bleacher climbs

no rest between sets.

17:21

:)

20140424 LUNGES

REFER TO 20140411
400M walking lunges....10 pushups everytime you stop.

Was already warmed up today, because I had been working outside, so I just hit the ground running after a few glute stretches.

METCON:
400m walking lunges....started with 20 pushups, then did the same (10 pushups everytime I stopped)....I threw a few 20 rep pushups in there too. ....then did 20 pushups at the end...

15:20 this time....did the exact same route as last time....  feeling good.

20140419 STRICT FRAN

20140419 Saturday

Had limited time today and the globo gym was full (it is quite small)  UGGGHH.  No bother, I proceed changing my plans for a metcon at the very last minute, that is after all, the name of the game.

STRICT FRAN.

 The strict meaning, STRICT PULLUPS.
also used dumbbells, because that's all I have (20 kilo dumbbells), actually I have dumbbells up to 25 kilo (55#), but the 20 kilo is closest to fran weight (total of 88#).

WARMUP

high knees
butt kicks
frankensteins
arm swings fwd
arm swings backward
30 second handstand hold

3 rounds

METCON:
Strict Fran
21-15-9
dumbbell thrusters with 20 kilo dumbbells
strict pullups

8:23

After recovery, I felt great, like I could do more, but I was short on time and couldn't.
Shaved over 8 minutes from my time in mid March AND this time I was doing strict pullups.

20140418 GOOD FRIDAY - Rest Day

20140417 Travel bday wod

My daughter that is!  She is 19 today.  I love you Soleil!

warmup:
jog 400m

Then
high knees
butt kicks
frankensteins
arm swings fwd
arm swings backward
10 scorpions
10 air squats

3 rounds

METCON:

10 - dumbbell hang dumbbell squat cleans  (two 55 # dumbbells)
10 - dumbbell snatch (55# dumbbell)

5 rounds for time. 23:39

The dumbbell hang squat cleans got rough on the 2nd round...HOLY COW, way to early...had to grind them out......

140416 EASIEST TRAVEL WOD EVER

on paper, that is.

warm up:
10 pushups
10 airsquats
10 arm swings fwd
10 arm swings backward
high knees
butt kicks
frankensteins

3 rounds.

METCON:
100 burpees for time.
8:43

Not happy with it considering, over a year ago, I was trying to break the 4 minute barrier.
PR on this wod is about 4:20  (lol), that's the only way I remember it.
When i first started working out again after a year off, I clocked this wod in at over 14 minutes.  Didn't log it anywhere because I was soo embarrassed.

I'll happily report today's time of 8:43 considering within a months time period, I have shaved off over 6 minutes.

140415 TAX DAY TRAVEL WOD

140415

WARM UP:

jog 400 meters

THEN:

10 air squats

10 arm swings fwd

10 arm swings backward

10 scorpions

10 pushups

 3 rounds

METCON:

10 Seated dumb bell press (25 kilo)

20 GHD'S

10 Pullups

10 burpees

5 RFT  23:36

20140413 TRAVEL WOD HSPU

20140413  Ahhhh the dreaded hand stand push up  (HSPU)
Been a considerable while since I've done these.........

warmup:

3 flights of stairs

Then
10 fwd arm swings
10 backward arm swings
10 air squats
10 pushups

3 rounds

METCON:
10 HSPU
20 pistols

5RFT

12:01
QUICK and dirty.....went to failure on hspu so used 55# dumbbells at failure
8 reps into 4th round
5 reps into 5th round

yikes.  Lungs feel good though!

20140412 Dumbbell Snatch Travel WOD

I'm starting to feel really good.  My glutes were burning today from lunges yesterday, hence, a good sweaty warmup.

Warmup:
10 high knees
10 frankenstein walks
10 air squats
10 scorpions
10 arm swings fwd
10 arm swings backward
10 reverse warrior pose (yoga 5 each leg)
3 rounds

METCON:
10 - dumbbell snatches (each arm)  25kilos, 55 lbs.
10 pushups
10 pullups

5 RFT  15:41

20140411 TRAVELING WODs......CONTINUED

TRAVELING WODs

Warmup:

10 air squats
10 but kicks
10 frankensteins
10 arm swings forward
10 arm swings backward

2 rounds

METCON:
400 m walking lunges body weight.
Knees to ground.
every time you stop 10 pushups.

15:46

20140409 Travel wod

Do something today that your future self will thank you for.

10 Rounds For Time:
10 Pushups
10 Sit ups
10 Squats

20140408 Theologue-3 Rest Day

... peace is not merely a distant goal that we seek,but a means by which we arrive at that goal.

20140407 RUN X RUN

“Together, a bat and a ball cost $1.10. The bat costs $1 more than the ball. How much does the ball cost?”

STILL NO ACCESS TO wod equipment....so today I will run.  

warmup:

800m jog

400 M sprint
50 airsquats

4rft

20140404 Man makers

Picture taken at Oktoberfest Obliteration II

warm up:
10 air squats
10 pushups
10 fwd arm swings
10 backward arm swings
10 Frankensteins
Bear crawl

3 rounds

Metcon:
5 renegade man makers (20 kilo dumbbells)

• this consists of a dumbbell squat clean, 
• then a thruster with dumbbells
• then a push up
• then a one armed row (for each arm)

20 lunges

5 RFT   17:11

I started out thinking I was going to do 10 manmakers and 20 lunges 5RFT, but holy cow manmakers get you quickly.  

20140402 BACK TO WORK

Warmup:
10 air squats
Bear crawl
10 Frankensteins
10 heels to arse
10 arm swings forward 10 arm swings backward
3 rounds

Metcon:
20 kilo dumbbells
10 squat cleans
10 pullups
10 kb swings (with 20 kilo dumbbell)

5RFT
21:10

and lots of stares and felt like I was moving SLOW.

20140401 CITY WALKING

Went for a long walk.  Mass transit and a great pair of kicks.  Feels good to walk when your glutes are sore.  Walked here, and climbed lots of steps to the top.

: 

.

And walked here:

20140331 JETLAG

20140331

2 flights later and now + 7 hours from my regular time zone....I'm dragging....You know, I ALWAYS feel better when I squeeze a hotel metcon in.  Everyone stares, that's no biggy.  Burpees, & air squats.

Could have done any number of things but this will do. Didn't very much like the hotel gym, I'm sure you know what I mean.

Warmup:
10 Arm swings fwd & 10 backward
20 Frankenstein walks
20 high knees
20 heels to arse
20 lunges

5 rounds

Did it in the hotel hallway.  WTF, felt like a workout...good sweat going.

METCON (in my room):
10 burpees
30 airsquats
5RFT

Time: 6:32
Anyone care to guess where I am?

20140329 TRAVEL WOD

Have to travel for work, so good time for back to basics body weight movements.  Good time to correlate my intent to get back to basics.

warm up:
1 mile slow jog

metcon:
400 m
50 airsquats
4RFT

Didn't time myself.  .... no matter, who's counting anyways?  This is a race against myself....I showed up! and my glutes are on fire.

20140314

WU:
800m jog
10 air squats
10 arm rotations each direction
10 shoulder rotations each direction
10 pushups

METCON:
45 Thrusters 95#
45 pullups

**first time doing pullups in over 6 months.  I did them all, had to break them down into 5's.
**When I first started working out again at age 40, I couldn't do one pullup. 
**small victories!!!  looking to improve better than my previous form with pullups.

20140313

20140313

WU:
400m jog
500m row

METCON:
4-500m row intervals with 3 min rest in between.

Almost puked.  had to slow down on rd 3 & 4.

CROSSFIT OPEN 2014

Well, I am not doing the CF Open in 2014.  Straight up was not ready for it this year.  Not really bummed, had a great year Professionally. I'm rolling in with the tide and it feels good.  Finally finished out my home gym with the purchase of a C2 rower.  Man I love rowing....I had forgotten how quickly it can kick your ass.  The only thing I really need now is an AIRDYNE and probably some stones, who am I kidding, my home gym will need a ton of more stuff (GHD, more mats, a dry erase board, a wall timer...........).  All in due time...Oh yes and have to keep room for my motorcycle project in there too.

I digress.....

I will be working on technique from the onset.  Now that I've been doing this for over 5 years and I have taken time off, my mind has 'reset' and therefore I will be resetting my body.  That means full hip extensions on all the movements, including light weights.  I will be working on being efficient, that means no sloppy releasing the bar from the rack position (or any upright position) to the ground.  The bar will be placed methodically on the ground each and every time (this is also good for my equipment).  That is unless I do not have the physical strength to hang on to it. I always felt like I was being sloppy when I did that before (while training).  There are times when you have to do it, like when you're gaming a wod in a comp. (to save strength), that's different.  Same goes for kettlebells, no dropping allowed.  While I'm at it might as well include wallballs.

Man I feel refreshed.  My injuries have all healed up, my mind is clear.  I am ready.

I will be posting workouts as I start working out again.

Current state:
body weight 215#  (I know, I know)
waist 34"

First day back after a 6 month hiatus:

20140310
Warm Up (WU)
400 m jog
10 squats
arm rotations fwd and back

Metcon:

20 airsquats
10 pushups
10RFT

20140312

WU:
800m run
20 mb cleans
20 lunges
10 wb rotations each direction

METCON:
10 cleans 95#
10 pushups

10RFT

no timing, just went as efficiently as I could.

Please see:
http://fitness40something.blogspot.com/