All entries

June 24 - CrossFit

Tom — Thu, 24 Jun 2010 13:41:21 +0000

Basic exercise day - Deadlift. Mainly focused on getting in the right position for the lift.

Warm up

10 push ups
fanny wackers
shoulder stretches

Workout - part 1

3 max rep deadlift

1st round - 3 reps of 185lbs
2nd round - 3 reps of 235lbs
3rd round - 3 reps of 275lbs
4th round - 3 reps of 287lbs
Total lifted: 2,940lbs

Workout - part 2

Tabata push ups

8 rounds of 20 seconds of push ups and 10 seconds rest
Total push ups: 87

Cashout

Work on double unders

June 22 - CrossFit

Tom — Tue, 22 Jun 2010 12:23:57 +0000

Shorter class today - just one workout.

Warm up

Shoulder stretches
10 push ups
10 knees to elbows
10 front squats
10 med ball push press

Workout

30 single arm snatches (15 per arm)
30 push ups
30 squats
30 muslce up progressions
30 squats
30 push ups
30 single arm snatches (15 per arm)

Total:

60 single arm snatches (30 per arm)
60 squats
60 push ups
30 muscle up progressions
Time: 11:05

Cash out

Work together on snatch/overhead squat progression.

June 19 - CrossFit

Tom — Tue, 22 Jun 2010 12:19:15 +0000

Running clinic today; mainly getting people to run lighter and on the balls of their feet.

Workout - part 1

400 metre run
200 metre sprints
100 metre sprints

Workout - part 2

7 rounds of

5 power snatch (barbell from the floor to overhead - 45lbs)
5 overhead squat (hold a barbell overhead and squat - 45lbs)
5 ring dips

Total

35 power snatch (1,575 lbs moved)
35 overhead squat (1,575 lbs moved)
35 ring dips
Time: 8:40

June 18 - CrossFit

Tom — Tue, 22 Jun 2010 12:14:36 +0000

Another very tough one. Half way through the kettle bells and everyone just died. A lot of sweating, sitting people after this was over.

Workout - part 1

800 metre run
30 pull ups (all done without a band!!!)
30 push ups
30 air squats
30 kettle bell swings
30 knees to elbows
Time: 12:44

Workout - part 2

12 x 2 reps on the minute of sumo deadlifts (Deadlift 135lbs in a sumo stance)

24 reps @ 135lbs = 3,240 lbs moved

June 17 - Cross Fit

Tom — Thu, 17 Jun 2010 11:53:33 +0000

Basic exercise class today - focused on the push jerk. Great class and great training. I hit a PB on the push jerk with Heather's help.

Warm up

Shoulder stretches
10 push ups
10 pull ups
10 med ball cleans

Workout

Lost of exercises on the push jerk and breaking the exercise down.

10 minutes to set a 3 rep max

95lbs
105 lbs
115 lbs
125 lbs
135 lbs
145 lbs (new max for 3 rep and 1 rep)
Total weight moved: 2,160

Good workout, but my shoulders are sore.

June 15 - Cross Fit

Tom — Tue, 15 Jun 2010 16:21:21 +0000

Good, hard workout this morning. This one snuck up on me in the later stages, the first half went well - then, bam, something zapped the energy. Everyone seemed to feel this way; just a tough workout.

Warm up

Stretches
10 push ups
10 med ball cleans
10 squat therapy

Workout

6-8-10-12-8-4 of

ring rows (hands on the rings, feet out in front, and row yourself up)
burpees (pushup then jump up and clap your hands)
deadlifts (165lbs)

Total

48 ring rows
48 burpees
48 deadlifts (7,920 lbs moved)
Time: 11:05

Cashout

3 turkish getups
Lay on the floor, hold a 25lb barbell straight up and get up while keeping the barbell straight up.

June 11 - Cross Fit

Tom — Fri, 11 Jun 2010 17:28:01 +0000

Third CrossFit this week. I've been at it quite reqular from January and am definately feeling more fit.

Warm up

Stretches

10 push ups
10 med ball cleans
10 renegade rows (push up position, lift a 25lb dumbbell)
10 squat therapy (squat while up against a wall)

Workout - part 1

10 x 2reps of box squat (60% max of back squat) on the minute

Had to focus on pushing the hips back then exploding up in power. Excellent exercise for the hamstrings.

135lbs used for 20 reps
2,700lbs moved

Workout - part 2

12 minute AMRAP (As Many Rounds As Possible) of

10 push press (75lb barbell from chest to overhead, with a little dip for strength)
10 walking lunges (each leg)
10 med ball cleans (14lb medicine ball from floor to chest, caught in a squat)

Total

6 rounds complete, plus 3 extra push press
63 push press (4,725)
60 walking lunges
60 med ball cleans

Cash out

3 x 30 second-hold handstand.
I did one 30 second hold on my third try, but still hate, hate being upside down.

June 9 - Cross Fit

Tom — Wed, 09 Jun 2010 11:57:51 +0000

Good workout today. Went fairly heavy on the weight, but it felt good.

Warm up

Stretches
10 push ups
10 renagrade rows (push up position, lift a 25lb dumbbell with one arm, then the other)
10 med ball push press (20lb medicine ball from shoulder to overhead)
10 squat therapy.

Workout - part 1

3x3 of push press (barbell from shoulder to overhead)

1st round - 3 reps of 95lbs
2nd round - 3 reps of 115 lbs
3rd round - 3 reps of 125lbs
Total: 1,005lbs moved

Workout - part 2

3 rounds of

200 metre run
power cleans (115lb barbell from the floor to chest)
push ups

1st round

200 metre run
15 power cleans
15 push ups

2nd round

200 metre run
12 power cleans
12 push ups

3rd round

200 metre run
9 power cleans
9 push ups

Total

600 metre run
36 power cleans (4,140lbs moved)
36 push ups
Time: 7:56

Cash out

15 GHD situps

June 8 - Cross Fit

Tom — Tue, 08 Jun 2010 18:09:16 +0000

A week since my last workout. I'm feeling sluggish, so I must try and get there more often the rest of this month.

Warm up

10 push ups

10 kettle bell deadlifts

10 overhead squats

Workout

35 double unders
4 rounds of
- 10 single arm snatch (25lb dumbbell from below the knee to overhead in one movement, each arm)
- 4 pistols (one leg straight out, then squat; 4 each leg)
- 10 knees to elbows (hang from a bar and bring your knees to your elbows)
35 double unders

Total

70 double unders
40 single arm snatch (each arm)
16 pistols (each leg)
40 knees to elbows
Time: 13:41

Funny workout today. Didn't feel it during the workout, but was winded afterward. The workout has almost breaks in it, and the movements couldn't be rushed.

June 2 - Cross Fit

Tom — Wed, 02 Jun 2010 11:47:59 +0000

Strength workout today. Different workout today, enjoyed it with a partner, and my overhead squats suck. Juuust one more goat to add to the pile.

Warm up

10 ring push ups
10 med ball push press
10 sit ups
10 overhead squats
Lots of stretches and progressions on the workout.

Workout

5 rounds of consecutive, with increasing weights per round. Each round consisted of

power clean
front squat
push jerk
overhead squat

Rounds

1st round - 65lbs (325 lbs moved)
2nd round - 85lbs (425 lbs)
3rd round - 95lbs (475 lbs)
4th round - 105lbs (525 lbs)
5th round - 115lbs (575 lbs)
Total: 25 reps and 2,325 lbs moved

Cash out

50 double unders