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....
WORKOUT 6/10/2010Worked 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