I am in transit all the time. Not to spend a lot of time sitting around with my laptop. Most of my posts have been done during a break while at work. I need to stay on top of this blog. Sorry!
So.... a little catch up:
WORKOUT 6/5/2010:Strength: OFF
Conditioning:
Complete six rounds of:
- 5 hang power cleans at 75% BW
- 1 short shuttle run
- Rest 45 seconds
I didn't even time my rounds. They were FAST. This was like an active rest day workout.
6/6/2010: OFF
WORKOUT 6/7/2010Strength:
10x2 squat @ 65% of one rep max. Rest 45 secs between sets.
3x15 full range of motion GHD.
I did 245# for the squats. I did the GHD as prescribed. First time doing the full range of motion GHD without it being painful.
Conditioning:
Complete as many rounds as possible in ten minutes of:
- 50 meter sprint
- 10 ball slams @ 40#
- 15 toes to bar
I got 4 rounds plus 10 toes to bar. This wrecked me!!! Did this on Monday. It is now Friday. My abs are still fucking killing me.
A few hours after doing this workout, I did the One World posted workout:
Complete as many rounds as possible in 12 minutes of:
- 9 deadlifts
- 6 hang power cleans
- 3 front squats
The weight was 135#. I got nine rounds even. I was wiped out after that!
WORKOUT 6/8/2010I had to work my payback day at the cop job. So I did the posted One World workout for my conditioning...
Strength:
Push Press 5/5/3/3/1/1/1
155/155/185/205/225f/225f/225 Tried to rack jerk 275 a couple of times too. I dodn't know what was up with the push press. I have hit 245# before. I really struggled with 225, then it went up easy on my last attempt. Weird shit....
Conditioning:
Complete the following for time:
- Row 500m
- 30 push or split jerks (165#)
- Row 500m
Everytime you put the bar back on the floor, you had to do 5 burpees. I really fucked this workout up by doing 15 reps before putting the bar down the first time. I should have did this in sets of 6. Dummy!!! My time was 12:48.
6/9/2010 OFF
WORKOUT 6/10/2010Strength:
Bench Press 5x5
I was working out alone and on 4 hours sleep, so I used 275# for all five sets.
Conditioning:
"Religion"
Complete five rounds for time of:
- Max squats at 225#
- 7 burpee box jumps
I finished in 14:38. I did 15 reps of squat in every round. I gamed it and took plenty of rest. I reached my goal of 75 reps. My legs should feel just wonderful on Saturday morning....
Worked out at CrossFit Unlimited. Chyna Cho talked me into this doozy....
Complete three rounds for time of:
- 14 hang squat cleans at 165#
- 21 burpees
- 7 muscle-ups
I finished in 19:38. Great workout!!!
Needless to say. At the time of this posting, I am trashed!!! My abs and legs are sore as fuck. Good times though :) I am sure tomorrow my legs will feel much worse...LOL
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