45 Air Squats
45 weight swings (25#)
46 lunges (23 each leg)
45 push press (25# bb)
Run 30 min AFAP- 3.30 miles FBPR!!!
Core
Machine crunch- 3x40
Hanging l-swing- 3-20
Stretch
Monday, February 28, 2011
Friday 2/25- Tailpipe
3 Rounds for time:
Row 250m
DB rack hold on chest (2x55#)
Run 30 min AFAP- 3.20 miles
Stretch
Row 250m
DB rack hold on chest (2x55#)
Run 30 min AFAP- 3.20 miles
Stretch
Thursday 2/24- Heavy
3x3x3x3 back squat (315#)
Run 30 min AFAP- 3.20 miles
Core
80 sec bridge hold, alt 3 sec hold per arm
Stretch
Run 30 min AFAP- 3.20 miles
Core
80 sec bridge hold, alt 3 sec hold per arm
Stretch
Wednesday, February 23, 2011
Tuesday 2/22- Burp and Step
10 burpees
10 step ups per leg- 30" box, 20# db
5 sets for time- 19:32
Row 2k- 19:52
Machine crunch- 3x40
Side crunch w 25#- 3x40 each side
Calf raises- 3x20
Machine double crunch at 30#- 3x40
Back extensions- 3x8
Monday, February 21, 2011
Monday- 2/21
Jack the Ripper
500m row, 20 clean and press- 50#
5 sets for time
27:04
30 min AFAP- 3.21
Core
1 min bridge
Balance on half ball- 30 sec / foot
3 sets w 1 min between sets
Stretch
Friday, February 18, 2011
Friday 2/18- Jackie
"Jackie"
1000m row
30 thrusters- 30#
30 pull ups
9:58
30 min run AFAP- 3.20 miles
Core
20 TTS, 20 side crunch x 3
20 LL, stretch x 3
Thursday 2/17- Fran(ish)
Modified Fran for time
70# bar
2nd grade pull-ups
TIME: 8:48
Back extensions- 3x15
Easy cardio
Machine double crunch- 40#, 40x3
Side bends- 25#, 40x3
Machine crunch- 50x3
When I first set out to do Fran I was not anticipating my upper body to completely give out on me after 15 pull ups or so. The stand I was using was narrow so kipping was impossible (gotta love a crowded 24-Hour Fitness). I decided to switch to "2nd grade pull-ups" which are where you hang in a reverse push up position and do the pull ups. Turned out to be the right amount of resistance (sadly). All in all the 9 minutes was super hard.
After doing the back extensions, by lower back was completely shot. We're talking extreme pain to where I couldn't even walk on the treadmill. I spent the next 20 minutes laying on my back, stretch, and attempting to try and take pressure off my lower back. Today reinforced something Steve told me a long time ago- my core is terribly weak. I am going to devote some time every single day to bring my core up to par cause today was just sad.
70# bar
2nd grade pull-ups
TIME: 8:48
Back extensions- 3x15
Easy cardio
Machine double crunch- 40#, 40x3
Side bends- 25#, 40x3
Machine crunch- 50x3
When I first set out to do Fran I was not anticipating my upper body to completely give out on me after 15 pull ups or so. The stand I was using was narrow so kipping was impossible (gotta love a crowded 24-Hour Fitness). I decided to switch to "2nd grade pull-ups" which are where you hang in a reverse push up position and do the pull ups. Turned out to be the right amount of resistance (sadly). All in all the 9 minutes was super hard.
After doing the back extensions, by lower back was completely shot. We're talking extreme pain to where I couldn't even walk on the treadmill. I spent the next 20 minutes laying on my back, stretch, and attempting to try and take pressure off my lower back. Today reinforced something Steve told me a long time ago- my core is terribly weak. I am going to devote some time every single day to bring my core up to par cause today was just sad.
Wednesday 2/16- Press and Hold
10 single arm clean & press- 35# (then switch arms)
1 min bridge hold
Supersets- 1 min rest between sets
X 5
Row 1000m intervals- target 2:05/500 pace
Stretch
1 min bridge hold
Supersets- 1 min rest between sets
X 5
Row 1000m intervals- target 2:05/500 pace
Stretch
Tuesday 2/15- 1st Gear
Eliptical- 30 min, easy pace
I have been sick since Thursday so on my first day back in the "office" I decided to ease back into things.
I have been sick since Thursday so on my first day back in the "office" I decided to ease back into things.
Wednesday, February 9, 2011
Tuesday- Murph(ish)
For Time:
50 assisted pull ups (95#)
75 assisted dips (95#)
100 air squats
19:37
Then...Treadmill (2 sets)
3 min @ 2.5
7 min @ 7
Struggling to complete the assisted pull ups and dips was a reminder of how far I have to do in my fitness quest. The blood and lactic acid had settled into my arms pretty good and I was feeling it on the treadmill. The pace wasn't that bad but I just felt awkward and puffed up as I tried to run.
50 assisted pull ups (95#)
75 assisted dips (95#)
100 air squats
19:37
Then...Treadmill (2 sets)
3 min @ 2.5
7 min @ 7
Struggling to complete the assisted pull ups and dips was a reminder of how far I have to do in my fitness quest. The blood and lactic acid had settled into my arms pretty good and I was feeling it on the treadmill. The pace wasn't that bad but I just felt awkward and puffed up as I tried to run.
Tuesday, February 8, 2011
Monday- Burpees & Stairs
100 burpees for time- 19:38
30 minutes on stair stepper- L6
Quick stretch (since I was drench in sweat and a little embarrassed)
Today was payday for losing a bet on the Silva v Belfort fight. I bet Steve that Silva was going down. I really just hate Silva so I made a common mistake in betting- letting your emotion get ahead of your logic. Meg says I should quit gambling cause I am not good at it. After the 100 burpees I think I am going to take the wise council of my lovely wife (at least for a while).
The next 2 weeks are Crossfit exercises. Hopefully I can continue to make fitness gains before school gets too busy starting in March. I have yet to drop ANY weight although I feel like I have lost a few inches off my waist.
30 minutes on stair stepper- L6
Quick stretch (since I was drench in sweat and a little embarrassed)
Today was payday for losing a bet on the Silva v Belfort fight. I bet Steve that Silva was going down. I really just hate Silva so I made a common mistake in betting- letting your emotion get ahead of your logic. Meg says I should quit gambling cause I am not good at it. After the 100 burpees I think I am going to take the wise council of my lovely wife (at least for a while).
The next 2 weeks are Crossfit exercises. Hopefully I can continue to make fitness gains before school gets too busy starting in March. I have yet to drop ANY weight although I feel like I have lost a few inches off my waist.
Monday, February 7, 2011
Saturday- Indoor Rowing Race
Today was my first indoor rowing race. I had grand ideas that there would be an entire high school gym packed with hundreds of ergs linked together. The 5th Annual Indoor Salt Lake Sprints ended up being nothing more than a private high school's small time event for members of the Waterford High School's crewing team and their parents. It was very small and ended up taking a large amount of patience from Meg to stay into it. I was also let down by the size of the event, but that didn't detract from my feeling of wanting to crush everyone I looked at.
As I got strapped in I found that there would be 2 heats of the Men's Open division, totaling around 10 competitors. But I was also trying to beat all the high school kids' time, the fastest being 7:11. This was a few seconds faster than my current Fat Boy Personal Record (FBPR) of 7:17, but I thought I might be able to come close.
As the race started one of the high school coaches was hitting a 1:33 pace. I thought I was going to get crushed. But I decided to just row my race and let the chips fall where they may. My goal was to hit a 1:50 pace but within 20 seconds of the start I found that I could do more than that (and maybe a hint of the competitive spirit of not wanting to get crushed by the 50+ old man next to me). So I decided I was gonna shoot for a 1:45 pace and just see how long I could hold it. Half way through the race Old Man River next to me had already completely burned himself out and was barely able to hold a 1:55+. I found that I was in the running for the lead with another competitive rower off the street. He had a 10m lead on me and I set my sights on him. I decided I was going to keep the 1:45 until 200m left and then just go balls to the wall. At 200m I put it all out, not paying attention to anything- form, the crowd, anything. The room went silent and I was in “the zone.” I remember looking at the monitor that showed I was hitting a 1:31 pace. Gives me chills just writing about it. That feeling is why I workout.
At the end of the race I looked up and saw my time at 7:02.7. After several deep breaths I looked back up at everyone else's time and found that I came in just one-hundredth of a second slower than the first place finisher who got 7:02.6. Damn! Although I wished I had been able to close the gap I was still happy with my finish. Looking back I wasn’t able to hold my 1:45 target between the 1800 and 1200m. Had I been able to do so I think I would have been able to go sub 7 like Steve thought. Until next race...
A few pics of the event:
As I got strapped in I found that there would be 2 heats of the Men's Open division, totaling around 10 competitors. But I was also trying to beat all the high school kids' time, the fastest being 7:11. This was a few seconds faster than my current Fat Boy Personal Record (FBPR) of 7:17, but I thought I might be able to come close.
As the race started one of the high school coaches was hitting a 1:33 pace. I thought I was going to get crushed. But I decided to just row my race and let the chips fall where they may. My goal was to hit a 1:50 pace but within 20 seconds of the start I found that I could do more than that (and maybe a hint of the competitive spirit of not wanting to get crushed by the 50+ old man next to me). So I decided I was gonna shoot for a 1:45 pace and just see how long I could hold it. Half way through the race Old Man River next to me had already completely burned himself out and was barely able to hold a 1:55+. I found that I was in the running for the lead with another competitive rower off the street. He had a 10m lead on me and I set my sights on him. I decided I was going to keep the 1:45 until 200m left and then just go balls to the wall. At 200m I put it all out, not paying attention to anything- form, the crowd, anything. The room went silent and I was in “the zone.” I remember looking at the monitor that showed I was hitting a 1:31 pace. Gives me chills just writing about it. That feeling is why I workout.
At the end of the race I looked up and saw my time at 7:02.7. After several deep breaths I looked back up at everyone else's time and found that I came in just one-hundredth of a second slower than the first place finisher who got 7:02.6. Damn! Although I wished I had been able to close the gap I was still happy with my finish. Looking back I wasn’t able to hold my 1:45 target between the 1800 and 1200m. Had I been able to do so I think I would have been able to go sub 7 like Steve thought. Until next race...
A few pics of the event:
Friday- Pre Race Workout
Elliptical- 15 min L7
Long stretch- legs still sore from squats
Row intervals- 5 sets @ 1:55/500 pace w 2 min rest (focus on form and technique)
Run- 10 min @ 5.0
Bike- 15 min @ L7
Long stretch
Tomorrow is my first indoor rowing competition. 2k race!
Long stretch- legs still sore from squats
Row intervals- 5 sets @ 1:55/500 pace w 2 min rest (focus on form and technique)
Run- 10 min @ 5.0
Bike- 15 min @ L7
Long stretch
Tomorrow is my first indoor rowing competition. 2k race!
Thursday, February 3, 2011
Wednesday- Legs & Shoulders
Squat pyramid- 135,185, 235
Shoulder burnout- 90 degree flies, shrugs- 15#, 75# super sets x 3
machine crunches x 20, 45# standing leans x 15 super sets x 3
Today was a bit rushed with the responsibilities of life. I am going to participate in my first indoor rowing competition on Saturday, February 5th. Not quite sure what to expect but I am hoping to top my fat boy personal record (FBPR) for the 2k. Right now it sits at 7:17.
Shoulder burnout- 90 degree flies, shrugs- 15#, 75# super sets x 3
machine crunches x 20, 45# standing leans x 15 super sets x 3
Today was a bit rushed with the responsibilities of life. I am going to participate in my first indoor rowing competition on Saturday, February 5th. Not quite sure what to expect but I am hoping to top my fat boy personal record (FBPR) for the 2k. Right now it sits at 7:17.
Wednesday, February 2, 2011
Tuesday- Back & Bi's
Wide grip lat pulldown pyramid- 150,165,180
Seated dumbbell hammer curls pyramid- 20, 25, 30
Run 4 miles for time- 38:17
Light stretch
Seated dumbbell hammer curls pyramid- 20, 25, 30
Run 4 miles for time- 38:17
Light stretch
Tuesday, February 1, 2011
Monday- Chest & Tri
Inclined dumbbell press pyramid- 45,50,55
Straight bar tri extensions pyramid (belt)- 60,70,80
Row 5k- 19:33:2
Ab circuit- 20 touch the sky, 12 side crunch, 20 middle crunch, 20 calf raises x 3
stretch
Hammies have been super tight ever since I did deadlifts last week. Going to have to work on my form and ease back into the power movements.
Straight bar tri extensions pyramid (belt)- 60,70,80
Row 5k- 19:33:2
Ab circuit- 20 touch the sky, 12 side crunch, 20 middle crunch, 20 calf raises x 3
stretch
Hammies have been super tight ever since I did deadlifts last week. Going to have to work on my form and ease back into the power movements.
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