I have been feeling a bit better the last week and after getting a solid bike ride in the other day I thought it was time to try a tough CF WOD and see how it went. By chance (or fate) the wod was one of my favorites*
*(favorite = a total-body workout that will require strength, endurance and mental determination to complete and will most likely leave me breathless & exhausted but also will liven my spirit with a sweet satisfaction from both the accomplishment of finishing the WO as well as the pure joy of pushing my body to its limit)
the WorkOut:
As Many Rounds As Possible in 20 minutues of:
5 Thrusters (Front Squat into front press)
7 Hang Cleans
10 Sumo-DeadLift High-Pulls (SDLHP)
- I used 75#, the Rx weight is 95# so I still have plenty of room for improvement.
This WO is a perfect mix of upper and lower body and core, blended together into 20 minutes of character-building "fun".
I did 7 rounds, which is not a PR, but I was proud that I kept moving and didn't give up. If anyone wants to try this for 1st time, try it w/ just the 45# bar and make sure you have good form. Post any questions and how many rounds you get...
Showing posts with label workout. Show all posts
Showing posts with label workout. Show all posts
Friday, August 28, 2009
Friday, February 27, 2009
simple but tough WO
today's workout is a simple one and can easily be duplicated at home w/ minimal equipment. while a pull-up bar is not a standard amenity (yet) in every home, there are now ways to set one up in your house - without having to use any power tools (a key for me)! you might have seen the adds for the "Perfect Push-Up"; well they also make the "Perfect Pull-Up" which is a bar that anchors over any sturdy door to give you ample opportunity to increase your pull-up capacity. If the price tag feels too steep ($90), look for one of the knock-offs available for $29.99. moving on...
WO:
Walking Lunge - 100ft
Pull-Ups
Sit-Ups
- this is repeated for 7 sets. Each set you do the 100ft of WL, but the pull-ups & sit-ups start at 21 reps each and decrease by 3 reps each set (finish w/ 6 reps of each). I would recommend this to anyone to try and see how you do. If you are not able to do all the pull-ups, use the assisted PU machine, bar hangs or dumbbell rows.
I was still worn out from doing DeadLifts the day before (my new favorite challenge, DL's are a super-important overall strength builder!) and those lunges were painful. I dragged my way to finish in 16:27.
WO:
Walking Lunge - 100ft
Pull-Ups
Sit-Ups
- this is repeated for 7 sets. Each set you do the 100ft of WL, but the pull-ups & sit-ups start at 21 reps each and decrease by 3 reps each set (finish w/ 6 reps of each). I would recommend this to anyone to try and see how you do. If you are not able to do all the pull-ups, use the assisted PU machine, bar hangs or dumbbell rows.
I was still worn out from doing DeadLifts the day before (my new favorite challenge, DL's are a super-important overall strength builder!) and those lunges were painful. I dragged my way to finish in 16:27.
Friday, January 16, 2009
All about the Pull-Ups
When I saw the posted CF WOD (workout of the day) today, I laughed. While I like pull-ups (now that I can do more than 5 at a time) this WOD was plain ridiculous:
10 sets - for time of:
3 weighted Pull Ups (45# dumbbell b/t your feet)
5 strict Pull Ups (no swinging/kipping)
7 kipping Pull Ups (kipping involves a controlled swing, engaging your shoulders, abs/core)
150 pull ups... wow.
tony claimed he had an urgent matter at work and chris said he wasn't ready to attempt it, so I was forced to go at this one alone. I felt good and tried to do a decent warm-up to get ready for the torture and hoped that I would be able to finish this in time to make it home for the office...
I started out strong, getting the first set done in a few mins. After 3 sets I realized that there was NO way I could continue using the 45# d-bell and so dropped to a 25# d-bell for the last 7 sets. I also had to try different grips on the strict PU's to keep my hands and forearms from shredding. I would alternate b/t palms away, palms facing me and a split/deadlift grip. Amazingly, I kept moving w/o taking any major breaks and finished in 20:04. I was stoked!
When I woke up the next day I realized there was a bonus to the killer back/arm WO - sore abs. I didn't think about it at the time, but while I was straining to reach the top on the weighted PU's, I must have pulled my feet up a bit b/c my abs were wrecked. A big thank you to coach Glassman for coming up with this crazy WOD.
10 sets - for time of:
3 weighted Pull Ups (45# dumbbell b/t your feet)
5 strict Pull Ups (no swinging/kipping)
7 kipping Pull Ups (kipping involves a controlled swing, engaging your shoulders, abs/core)
150 pull ups... wow.
tony claimed he had an urgent matter at work and chris said he wasn't ready to attempt it, so I was forced to go at this one alone. I felt good and tried to do a decent warm-up to get ready for the torture and hoped that I would be able to finish this in time to make it home for the office...
I started out strong, getting the first set done in a few mins. After 3 sets I realized that there was NO way I could continue using the 45# d-bell and so dropped to a 25# d-bell for the last 7 sets. I also had to try different grips on the strict PU's to keep my hands and forearms from shredding. I would alternate b/t palms away, palms facing me and a split/deadlift grip. Amazingly, I kept moving w/o taking any major breaks and finished in 20:04. I was stoked!
When I woke up the next day I realized there was a bonus to the killer back/arm WO - sore abs. I didn't think about it at the time, but while I was straining to reach the top on the weighted PU's, I must have pulled my feet up a bit b/c my abs were wrecked. A big thank you to coach Glassman for coming up with this crazy WOD.
Monday, January 12, 2009
Tough Workout
Tonight tony and I did one of toughest workouts yet. It is called "Murph" (named after a soldier who died in Iraq while helping to save someone else, more on him in another post) and it consists of:
1 mile run
100 Pull Ups
200 Push Ups
300 Squats
1 mile run
a year ago it would have taken me hours to this workout, especially the 100 pull ups. I finished in 44:54, completely exhausted and unable to lift my arms. I did everything in the order listed (all 100 pull ups, then all 200 push ups) and it was BRUTAL. Then, after we were done we logged on to crossfit.com and saw that most everyone else split the exercises up (10 x (10 pull ups - 20 push ups - 30 squats)). yeah, that would have been good to know...
btw, I would not recommend doing the full CF WOD's until you have built up asolid base. I don't want anyone to end up in the hospital with Rhabdo...
later
1 mile run
100 Pull Ups
200 Push Ups
300 Squats
1 mile run
a year ago it would have taken me hours to this workout, especially the 100 pull ups. I finished in 44:54, completely exhausted and unable to lift my arms. I did everything in the order listed (all 100 pull ups, then all 200 push ups) and it was BRUTAL. Then, after we were done we logged on to crossfit.com and saw that most everyone else split the exercises up (10 x (10 pull ups - 20 push ups - 30 squats)). yeah, that would have been good to know...
btw, I would not recommend doing the full CF WOD's until you have built up asolid base. I don't want anyone to end up in the hospital with Rhabdo...
later
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