FORTY PLUS

I know I haven't updated this blog in a few weeks. I can't lie.... I needed a little break from posting. There is a new blog now:

http://oneworld40plus.wordpress.com/

First post today!

7 hours of sleep and not drinking does wonders for your athletic ability..... My current bodyweight is 185#.

WORKOUT  6/15/2010

Strength:

5 rep max deadlift attempt

I hit 405#! I was stoked since my 1 rep max deadlift was only 405# about 8 weeks ago...

Conditioning:

10 to 1 ladder of power cleans @ 75% bodyweight and pull-ups

I gamed this workout. I broke the pull-ups up at the 5th rep. I got 9:24 @ 135#.

Haven't posted any videos in awhile. Got both of today's attempts on the FLIP:

Deadlift 5x5 061510 from crossfitoneworld on Vimeo.

CrossFit Football Workout 061510 from crossfitoneworld on Vimeo.

I need to take better care of myself on the weekends. I definitely burned the candle on both ends for three days straight. I felt week today....

WORKOUT   6/13/2010

Strength:

Squat  5x5  &  Bench Press 5x1

I used 315# for the squat. It felt friggin' heavy!  The bench felt better. I used 325#. I missed my last attempt.

Conditioning:

Complete 10 rounds for time of: 3 floor to overhead reps @ 135# and 3 muscle-ups.

My time was 9:37. I think I've done that workout faster. 

6/12/2010

Not training until tomorrow. Got a full schedule today. Gonna train tomorrow after the Free Sunday Session at One World. 

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  6/7/2010

Strength:

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  6/8/2010

I 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  6/10/2010

Strength:

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  6/10/2010

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

Trying to catch up. My life is rather chaotic right now...

Tillman on Monday WRECKED me!!! I was completely wiped out until Thursday. Thursday's workout didn't help my hamstrings any.....

WORKOUT   6/3/2010

I did the conditioning before my 6:30 am coaching session and then the strength after. I was on four hours sleep so my numbers are okay with me!

Strength:

Front Squat 5x5  &  Bench Press 5x1

I did 245# for all the front squats. I missed the last rep in the last set. I did 320# for all the bench press singles.

Conditioning:

Perform 15x100yard sprints with 30 seconds rest between effort.

Fastest was 13.27 Slowest was 16.66
13-14 secs: 2
14-15 secs: 6
15-16 secs: 6
16-17 secs: 1 
 

WORKOUT   6/4/2010

Worked out at CrossFit Unlimited with Chyna Cho. That was a fun session!

Strength:

Power Clean  5/5/3/3/1/1/1

I did 155/175/185/205/215/225/235f

Conditioning:

Complete as many rounds as possible in 15 m inutes of:

• 1 handstand push-up
• 1 strict chin-up
• 1 ring dip
• 3 handstand push-up
• 3 strict chin-up
• 3 ring dip
• 5 handstand push-up
• 5 strict chin-up
• 5 ring dip

I did 8 rounds + 1/1/1. I pretty much dropped off the bar for every ching up to keep from swinging. It was a lot easier that way.....

I've cut wayyyyyy back on my alcohol consumption over the last two weeks. I feel fantastic! Couple that with almost eight hours of sleep and you can really tackle a workout......

WORKOUT   5/31/2010

Strength:

Squat 5x1 and Press 5x5 (go for new 5 rep PR)

I did 365# for the squat singles. The squats felt really good.... I think I could have hit a new PR today. Presses were 135/155/165/175/185x4

Conditioning:

"Tillman"

Complete 7 rounds for time of:

• 7 deadlifts @ 315#
• 1 full gasser
• 15 pull-ups

Rest 45 seconds between rounds.

My times were 1:33/1:50/1:50/2:10/2:05/2:25/2:27. I REALLY felt like quitting in rounds 5.6.and 7....

I had absolutely no time to train on either Thursday or Friday. That meant I took three days off. Today I did my pick of workouts from the last three day CrossFit Football cycle.

WORKOUT   5/29/2010

Strength:

Bench press 8x3 @ 65% of 1 rep max. Rest 45 seconds between efforts.

Strict chin-ups  3x15

I did 215# for the bench press. Tried to be explosive. Wasn't too tough at all. The chin-ups were a different story. The connective tissue in the nook of my left elbow is irritated. I must of strained it. I brok up the second and third sets.

Conditioning:

First Series

For time:

1st and 10...5 Hang Power Cleans 185 lbs
Sprint 100 yds
Rest 40 seconds
2nd and 7...10 Push Press 135 lbs
Sprint 60 yds
Rest 30 seconds
3rd and 3...20 Kettle Bell Swings 2 Pood
Sprint 40 yds
Rest 20 seconds
4th and 1...40 Ball Slams 30 lbs 
Sprint 20 yds

I fucked up and did the whole thing for time without the rests. My time was 6:09. No wonder my sprints were more like slow trots.... I also had to use a 40# d-ball. Cool workout though.

Monday's are such long days for me. I just plain ran out of time last night before I could post my workout results.

WORKOUT   5/24/2010

Strength:

Squat 5x5 and Press 5x1

I did 315 for the squat and 185 for the press

Conditioning:

Complete as many rounds as possible in 12 minutes of:

• 5 pull-ups
• 10 push-ups
• 15 double unders

I did 12 rounds plus 5 pull-ups

WORKOUT 5/25/2010

Strength:

Deadlift 5 rep max

I did 375.

Conditioning:

Complete 5 rounds of:

• 3 power snatch
• 3 snatch pulls
• 3 power snatch

Do not drop weight or place on floor. Drop is a 4 burpee penalty. Rest 120 seconds between attempts

I did 95/115/125/125/135. One penalty at 135. The last three power snatch at 135 were ugly!

Fight Gone Bad..... I hate this workout.

WORKOUT   5/22/2010

Strength:

Off

Conditioning:

"Fight Gone Bad"

Complete three rounds of 1 minute at each station. Rest 1 minute between rounds.

Wall-ball, 10 ft target 20 lbs
Sumo deadlift high-pull 75 lbs 
Box jump 20" 
Push-press 75 lbs 
Row for Calories

*Spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point.

I hit 366. 14 points off my PR. I fucked up by blowing my wad in the first round. First round was 157. After that, I was wrecked! I did the math to get 400. Every round needs to be  40 box jumps/35 push press/8 cal row/25 wall balls/ 25 sdhp