kb work

I did this workout a few weeks ago when attending a kb class at www.crossfitphilly.com.
So, if you do this workout give them credit.

all done with a 40lb kb.

5 overhead squats (l/r)
10 snatches (l/r)
10 swings (l/r)
10 cleans (l/r)

6 rounds.

24:30

Last time I did it in 19:36 with a 16 kg (32lb) kb.

A few notes:
I did not set the kb down either time I did this workout.
My overhead squats felt much better.
I did not get blood blisters this time on my hands.
I also just got over being sick.

Presses and Squats

Presses:
4 x 5 at 145 lbs

Squats
5 at 235
4 x 5 at 245

Thought my knees would hurt more after yesterday's workout. Once I warmed up it felt fine. I was also going to deadlift but I didn't want to push it. Plus it was dinnertime, haha.

A little Sunday fun

21 95 lb press
3 min jump rope
21 95 lb push press
3 min jump rope
21 95 lb push jerk
3 min jump rope

On Crossfit it's supposed to be an 800m run. In the FAQ it says just do some exercise for about the same amount of time it takes you to run whatever distance. I estimated 800m=3min. Jumping rope for three minutes is rough. If it wasn't raining I would have ran and timed it. Since the jumping rope was a set time I figured I wouldn't bother.

Lisa did:

4 rounds:
1 min heavy bag (punch)
1 min heavy bag (kick)
1 min kb swing
1 min squats
1 min off

...

100 pull ups (the first 40 were pull ups, the next 60 were jumping pull ups)
100 pushups
100 sit ups
100 squats

28:54

I know that I can do better.

taken from www.crossfit.com

Snatch and Clean

Snatch:

2 x 75
2 x 85
4 x 95
2 x 105
2 x 115

C&J:
2 x 135
3 x 155 (1 miss)
5 x 165 (1 miss)

I think I missed a snatch at some point, but I didn't write it down. I'm 99.9% sure I don't extend and pull as much as I could. I suppose going to a coach for some basic help would be the best idea. I could also probably set up the video camera just to see what it looks like. Practicing with a broomstick would be a good idea too so I get used to how it's supposed to feel.

Lisa went to kickboxing.

PP, FS, CP

Push Press
5x115 (twice)
5x135 (twice)
5x165 (twice)

Front squat:
5x5 at 185 lbs

Clean pulls:
10 x 225
10 x 185

Did a deadlift and shrug at the top. It was fairly tiring. I set the bar down and let it come to rest before starting the next rep.

Front squats hurt my wrists.

Lisa took the day off.

helen revisited

I had to modifiy "helen" from www.crossfit.com

I did:
400 reps of a jump rope
30 kb swings (40lb kb)
12 pull ups (the last set was all singles)

3 rounds for time.

15:17

I think this is 5 seconds faster than last time I did it. I was hoping that I would improve more.

Cleans

After warming up I did the following clean & jerks:
3 x 115
3 x 125
3 x 135
6 x 155

I almost dropped one, had to cheat and put my elbows on my knees to keep the weight. Jerks get tough with 155 lbs. I don't know how good/bad my form is, I should probably try and set up a video camera at some point.

Lisa did:
Press 5 x 5, 55 lbs
Squats 5 x 5, 95 and 4 at 115
She also did sit ups in between

Snatch day!

Did snatches at these weights:

5 x 75 lbs
4 x 85
3 x 95
3 x 105

I could handle more weight, but I'm not entirely sure I have anything approaching good form. It feels somewhat right, I don't use my arms to muscle it up or anything and I try to pull myself underneath the bar and catch it in a deep squat position. My legs don't feel overly tired or worn down when the workout's over, which is probably a sign that I can go much higher once I'm more sure of my form.

Lisa went to kickboxing.

August 18 - Fight Gone Bad

Did FGB, here was the order:
Wall ball (20#), push press (75#), SDHP (75#), box jump (24"), sit ups

Round 1: 115
Round 2: 98
Round 3: 82
Total: 295

Lisa did four rounds of:
1 min hitting the heavy bag
1 min kicking the heavy bag
1 min kb swing
10 pull ups, 20 squats

cleans and snatches

I did 11 Snatches and 11 Cleans.

The first 8 snatches were with 88lbs.
The last 3 were with 98 lbs.
The snatches felt very good.


The first 4 cleans were with 135 lbs.
The last 7 were with 145 lbs.

I wish my ceiling was high so that I could jerk the weight up. Oh well.........I'll have to go to the olympic lifting gym in New Jersey.

tabata something else

I did a variation of tabata something else that was on www.crossfit.com.

It went like this:
4 minutes for each exercise. 20 seconds on 10 seconds off.
ring pullups
kb swings (40 lb kb)
push ups
jerks (40 lb kb)
situps
bottom to bottom squats

It was hard. I also did 3 jumping muscle ups.

Push Jerkin' it all night long

Push Jerk, 10 singles:
4 at 145
6 at 155

Squats
4x5, 245 lbs

Straight leg deadlift
3x10, 145 lbs

Lisa took Liz to kickboxing.

More o-lifting

20 clean and jerks:
5 with 85 lbs
4 with 135 lbs, decided that was probably too close to my max
11 with 105 lbs

Did one set of front squats with 145 lbs. Decided my left knee was too sore and I should back off.

Hit the bag for 5 rounds of:
1 min on, 1 min off

Day 2

In the ongoing quest to learn how to olympic lift, I moved onto training day 2.

Did about 21 singles of the snatch:
5 @ 65 lbs
10 @ 75 lbs
6 @ 85 lbs

Wasn't really that hard to get the weight above my head. I'm sure my form is off, but like I said above this quest is ongoing.

Lisa did the following:
4 rounds of :
1 min heavy bag, 1 min off
1 min kb snatches, 1 min off
10 pull ups (on the total gym), 20 squats, 1 min off

Day 1

Ok, been really impressed/inspired by the ridiculous amounts of weight the Olympic weightlifters can lift. I was looking on mikesgym.org and came across this:
http://www.mikesgym.org/articles/index.php?show=article§ionID=3&articleID=111

It's pretty simple, not many complex exercises. I did the first training day of it today with the following weights:
Press: 145, 3x5
Squats: 235, 3x5
Deadlifts: 255, 3x5
3 min Tabata situps

Knees still sore, and I just did 5x5 presses/deadlifts the other day, so it wasn't as much weight as I would normally be able to use.

Lisa did some kickboxing and dragged Liz with her.

KB swings and burpees

1 kb swing, 1 burpee
2 kb swings, 2 burpees
and so on...
10 kb swings, 10 burpees

Time: 7:14

Slow, but about 2:30 faster than the last time I did it about a month ago. Movement in the right direction, woohoo

Lisa did
Presses 5x5: 45, 3x55, 45 lbs
Deadlifts 5x5: 5 sets at 65, 1 at 95, 1 at 105

We had no idea how much to use. The deadlifts we were waaay off on. But now we know and as we all know (thanks GI Joe) knowing is half the battle!

I hit the heavy bag and Lisa swung/snatched/high pulled the pood afterwards. 1 min on, 1 rest, 3 rounds.

cleans and towel pull ups

taken from www.crossfit.com

Five rounds for time of:
155 pound Hang squat clean, 9 reps
15 ft Rope climb, legless, 3 ascents


I had to modify it.
110 lb hang squat clean 9 reps
15 towel pull ups (jumping pullups after the first set)
5 rounds

18:25

I should have cleaned more weight. Much more weight. I am very inspired by watching the o-lifting on msnbc. I am going to practice my o lifts more.

wall ball shots

150 wall ball shots with a 20 lb medicine ball for time.
taken from www.crossfit.com

10:51

Must be strong

5x5 press @ 145 lbs
3x5 deadlift @ 285

Did an additional 2 reps of the deadlift, but my hands were really starting to fail. I decided that was probably good enough.

I'll have to do some sort of metcon workout tomorrow.

Lisa took Liz to kickboxing.

Wall ball madness

150 wall ball shots

Time: 9:36

Whatever. Made my legs tired (obviously) but I didn't realize how tiring it was going to be on my arms/shoulders.

Lisa went to kickboxing.

Wednesday's Workout

Modified crossfit's WOD:

21 snatch l, 21 snatch r
10 pullups
15 snatch l, 15 snatch r
10 pull ups
9 snatch l, 9 snatch r
10 pull ups

Lisa did the same, but did 15 pull ups on her total gym instead. I used the 40 lb kb, she used her 20 lb.

Squats

5-5-5-5-5

Used 245 for the sets of 5. Did a lot of warm up sets. Fun.

Pood swinging at the Hump House!

Lisa and I did this workout together:
30 snatches right arm, 20 squats
30 snatches left arm, 20 squats
30 high pulls right arm, 20 squats
30 high pulls left arm, 20 squats
30 swings, 20 squats

We both did 20 presses each side. Didn't time it.

helen..............sort of

It was supposed to be this:
"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

The basketball courts were being used.

It became this:

400 jump rope skips (tried to simulate running)

30 kb swings (40lb kb)

12 pull ups

15:44

The pull ups felt mush better.