I really enjoyed today's workout, though it was a little hard on my ankle which was apparently not quite as recovered as I thought.
8 x (Cone drills (15ft x 10ft.), 10 box jumps, 1x ladder)
The cone drill is:
- out 15', touch
- back 15', touch
- out 15', around a 90° corner, 10' more, around a cone and then back the way you came
Here is an incredible example of someone running this cone drill:
http://www.youtube.com/watch?v=sLs6CxMGV0A
Times are for the cone drill only.
9.81 seconds
9.08
9.06
9.20
8.52
8.57
8.49
8.56
20100226
20100225
WOD: 20100225
Another Fran training day:
4 rounds for reps of 65# Thrusters: 30 seconds of work followed by 1 minute of rest
4 rounds for reps of pull-ups: 10 seconds of work followed by 50 seconds of rest
10-10-10-10
5-5-5-5
I took it easy today as I'm recovering from the tail end of a cold. Was working at about 80%, which felt about right.
4 rounds for reps of 65# Thrusters: 30 seconds of work followed by 1 minute of rest
4 rounds for reps of pull-ups: 10 seconds of work followed by 50 seconds of rest
10-10-10-10
5-5-5-5
I took it easy today as I'm recovering from the tail end of a cold. Was working at about 80%, which felt about right.
20100223
WOD: 20100223
For time:
50 wall-ball shots
25 box jumps
40 wall-ball shots
20 box jumps
30 wall-ball shots
15 box jumps
20 wall-ball shots
10 box jumps
Time: 13:59
I don't think I've ever gasped for air as hard as I was at the end of this workout.
50 wall-ball shots
25 box jumps
40 wall-ball shots
20 box jumps
30 wall-ball shots
15 box jumps
20 wall-ball shots
10 box jumps
Time: 13:59
I don't think I've ever gasped for air as hard as I was at the end of this workout.
20100222
WOD: 20100222
Helen.
3 rounds for time:
Run 400m
21 kettlebell swings, 44#
12 pull-ups
Time: 13:27
This was my first time doing "American" kettlebell swings: a full swing to overhead. I think I may actually prefer them.
3 rounds for time:
Run 400m
21 kettlebell swings, 44#
12 pull-ups
Time: 13:27
This was my first time doing "American" kettlebell swings: a full swing to overhead. I think I may actually prefer them.
20100220
WOD: 20100220
The grind (my made-up name).
Grind through to completion.
100 walking lunges (i.e. 50 each leg)
100 sit-ups
10 jumping squats w/ weight (JS+W)
50 walking lunges
50 sit-ups
15 JS+W
25 walking lunges
25 sit-ups
25 JS+W
10 walking lunges
10 sit-ups
30 JS+W
I scaled this back a little. I did the first set of JS with no weight, and the rest with 45#. I was a bit worried about my ankle, which has recently recovered from an injury last weekend but it felt fine.
We cut the last set of JS+W to 10 so that I'll still be able to talk tomorrow.
Grind through to completion.
100 walking lunges (i.e. 50 each leg)
100 sit-ups
10 jumping squats w/ weight (JS+W)
50 walking lunges
50 sit-ups
15 JS+W
25 walking lunges
25 sit-ups
25 JS+W
10 walking lunges
10 sit-ups
30 JS+W
I scaled this back a little. I did the first set of JS with no weight, and the rest with 45#. I was a bit worried about my ankle, which has recently recovered from an injury last weekend but it felt fine.
We cut the last set of JS+W to 10 so that I'll still be able to talk tomorrow.
WOD: 20100219
1) Work up to 1RM front squat
2) 6 rounds of 3 reps of 75% 1RM front squats
This was my first time working on front squats. Found my 1RM at 165#. Looking forward to trying them again, as I'm pretty sure I can beat it next time (I was really close to getting 170#).
2) 6 rounds of 3 reps of 75% 1RM front squats
This was my first time working on front squats. Found my 1RM at 165#. Looking forward to trying them again, as I'm pretty sure I can beat it next time (I was really close to getting 170#).
20100218
WOD: 20100218
Today was Fran training day.
4 rounds for reps of 65# Thrusters: 30 seconds of work followed by 1 minute of rest
4 rounds for reps of pull-ups: 10 seconds of work followed by 50 seconds of rest
12-12-11-13
8-6-5-4
After the work I spent some time on my front squat. Haley gave me some insight which in hindsight seems very obvious: the depth of my front squat is being limited by my hamstring flexibility. Previously I had been thinking that I needed to improve hip flexibility but I think that she is right: when my back starts to round it is because I'm hitting a limit in hamstring flexibility. i.e. my tight hamstrings have gone as far as they can, so my back rounds to relieve some tension.
4 rounds for reps of 65# Thrusters: 30 seconds of work followed by 1 minute of rest
4 rounds for reps of pull-ups: 10 seconds of work followed by 50 seconds of rest
12-12-11-13
8-6-5-4
After the work I spent some time on my front squat. Haley gave me some insight which in hindsight seems very obvious: the depth of my front squat is being limited by my hamstring flexibility. Previously I had been thinking that I needed to improve hip flexibility but I think that she is right: when my back starts to round it is because I'm hitting a limit in hamstring flexibility. i.e. my tight hamstrings have gone as far as they can, so my back rounds to relieve some tension.
20100217
WOD: 20100216
Today we worked on handstand push-ups. I still can't do a handstand and I seem to be at a point where really I just need to do it (i.e. there isn't much additional training that will help until I can overcome my mental barrier). So the handstand push-ups in the workout were done in pike position with my feet up on a box.
4 rounds for time of:
5 handstand push-ups
10 pull-ups
20 push-ups
30 second L-sit
Time: 17:50
I got destroyed on the push-ups today. They were definitely the limiting factor, though the L-sit was also really hard.
4 rounds for time of:
5 handstand push-ups
10 pull-ups
20 push-ups
30 second L-sit
Time: 17:50
I got destroyed on the push-ups today. They were definitely the limiting factor, though the L-sit was also really hard.
20100215
WOD: 20100215
4 Rounds for time of:
20 step-ups (alternating legs)
20 squats
3 front squats @ 95#
5 push-ups
Time: 7:28
This felt like a good workout: I was happy to be able to push through more or less with no breaks.
Afterwards we worked some core and then I worked on my clean skills for a bit. They were feeling a bit better by the end and I felt like I had a more clear idea of how to progress.
Some pictures of the workout crew this morning here.
20 step-ups (alternating legs)
20 squats
3 front squats @ 95#
5 push-ups
Time: 7:28
This felt like a good workout: I was happy to be able to push through more or less with no breaks.
Afterwards we worked some core and then I worked on my clean skills for a bit. They were feeling a bit better by the end and I felt like I had a more clear idea of how to progress.
Some pictures of the workout crew this morning here.
20100213
WOD: 20100213
Day three of Defiance Crossfit.
Today we did a modified "Michael":
3 rounds for time of:
Run 800m
50 kettlebell swings, 44#
50 sit-ups
Time: 25:40
I felt tired today. Looking forward to the rest day tomorrow.
Today we did a modified "Michael":
3 rounds for time of:
Run 800m
50 kettlebell swings, 44#
50 sit-ups
Time: 25:40
I felt tired today. Looking forward to the rest day tomorrow.
20100212
WOD: 20100212
My second workout at Defiance CrossFit!
I was challenged by with a workout from the main site a few days ago:
For time:
50 Wall ball shots, 20 pound
25 L Pull-ups
40 Wall ball shots, 20 pound
20 L Pull-ups
30 Wall ball shots, 20 pound
15 L Pull-ups
20 Wall ball shots, 20 pound
10 L Pull-ups
Time: 20:38
I was pretty strict with all of the wallballs, but there was no way I was going to manage that many L pull-ups. I did the first 25 one at a time, and then switched to using a band around one leg with the other raised in order to keep the L form.
I'm exhausted. It was a great workout.
I was challenged by with a workout from the main site a few days ago:
For time:
50 Wall ball shots, 20 pound
25 L Pull-ups
40 Wall ball shots, 20 pound
20 L Pull-ups
30 Wall ball shots, 20 pound
15 L Pull-ups
20 Wall ball shots, 20 pound
10 L Pull-ups
Time: 20:38
I was pretty strict with all of the wallballs, but there was no way I was going to manage that many L pull-ups. I did the first 25 one at a time, and then switched to using a band around one leg with the other raised in order to keep the L form.
I'm exhausted. It was a great workout.
20100211
WOD: Defiance Crossfit test my mettle
Today was my first day at Defiance Crossfit in Mountain View. We did a half Cindy (as many rounds as you can in 10 minutes of (5 pull-ups, 10 push-ups, 15 squats)) and I managed 7 rounds.
The verdict: I appear worthy to be worked with, and there is lots of work to be done. I sense some grueling workouts in my future.
The verdict: I appear worthy to be worked with, and there is lots of work to be done. I sense some grueling workouts in my future.
20100208
WOD: 20100208
Deadlift: 5-5-5-5-5-5-5
135-145-155-165-175-185-195-200
Somehow I lost track and added another set. No wonder that last one felt so hard. It was also a 5 rep PR for me. My previous heaviest deadlift was 1 rep at 205#.
I'm very happy with this workout, even though I tweaked my neck on the very last rep. It's feeling alright now though.
135-145-155-165-175-185-195-200
Somehow I lost track and added another set. No wonder that last one felt so hard. It was also a 5 rep PR for me. My previous heaviest deadlift was 1 rep at 205#.
I'm very happy with this workout, even though I tweaked my neck on the very last rep. It's feeling alright now though.
20100206
WOD: 20100205
15-12-9-6-3 reps of:
95# sumo-deadlift-high-pull (SDHP)
toes to bar
This was a strange workout: there was nothing to measure. No running clock. No PRs with weight to try to hit. I was working on technique and trying to learn how to do toes to bar.
For the SDHP I was working on making the movement more of a push and less of a pull by giving the bar enough momentum that it didn't take much pull to reach my chin. I only had a few reps that I was happy with but I felt like I was starting to get the idea by the end.
This was my first time attempting toes to bar (which means touching one's toes to the bar from a dead hang). I was scaling it slightly: I was using the pull-up handles which meant the "bar" I was kicking was about 8" closer to my feet than my hands. I felt like my last rep of this was good: I was starting to generate some momentum, with my toes making a nice arc up to the bar.
95# sumo-deadlift-high-pull (SDHP)
toes to bar
This was a strange workout: there was nothing to measure. No running clock. No PRs with weight to try to hit. I was working on technique and trying to learn how to do toes to bar.
For the SDHP I was working on making the movement more of a push and less of a pull by giving the bar enough momentum that it didn't take much pull to reach my chin. I only had a few reps that I was happy with but I felt like I was starting to get the idea by the end.
This was my first time attempting toes to bar (which means touching one's toes to the bar from a dead hang). I was scaling it slightly: I was using the pull-up handles which meant the "bar" I was kicking was about 8" closer to my feet than my hands. I felt like my last rep of this was good: I was starting to generate some momentum, with my toes making a nice arc up to the bar.
20100203
WOD: 20100203
Three rounds for time of:
Run 400m
24" box jumps, 30 reps
20# wallballs, 30 reps
This was supposed to be a five round workout. I was extremely pressed for time so I cut it back to three rounds.
I'm having a hard time judging the height on the wallballs because I'm throwing them straight up (i.e. not against a wall).
Time: 17 minutes (forgot my stopwatch, so that is somewhat approximate)
Run 400m
24" box jumps, 30 reps
20# wallballs, 30 reps
This was supposed to be a five round workout. I was extremely pressed for time so I cut it back to three rounds.
I'm having a hard time judging the height on the wallballs because I'm throwing them straight up (i.e. not against a wall).
Time: 17 minutes (forgot my stopwatch, so that is somewhat approximate)
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