Arms, Cleans, GHD Situps, L-Sit, Skin the Cat

11/06/13

Cable Curls/Rope Press 4 x 15
21 Curls/Overhead Rope Press 3 x 10
Hammer Curls/Overhead DB Press 3 x 10
Barbell Curls (45) x 100
Hang Cleans (95) x 100
3 rounds of:
GHD Situps (with 10# med ball) x 15
L-Sit to Skin The Cat to L-sit x 2

W1: Burpees, Squats, Hip Extensions & W2: MU, PU, Bench, Inc DB Press, Crossovers, Dips

11/06/13

Workout 1
Burpees x 100 (6:01)
Squats (95) x 100 (9:35)
Hip Extensions x 100

Workout 2
Muscle ups x 15
Pushups x 100 (2:30)
Bench Press (135) 20, (175) 10, (225) 10, (225) 5
Incline DB Press (75) 10, (80) 10, (85) 8
Cable Crossovers (30) 10, 10, 10
Ring Dips 10, 10, 10, 10

Wall Balls, Squats, Leg Press, Dead Lift, Handstand Walks

11/05/13

Wall Ball Shots (20) x 100
Squats (135) 10, (205) 10, (225) 10, (275) 4, 2
Leg Press (550) 20, 20, 20, 20
Dead Lift (225) 20, 10, 10, 5

Skill Work: Handstand Walks

Acitve Recovery - "Fran" (Thrusters, Pullups) & Situps

11/04/13

"Fran" benchmark workout - www.crossfit.com
21-15-9 reps of:
Thrusters (95)
Pullups
(7:11)
---
Situps x 100

I was suckin' wind on thrusters, but my butterfly kip is getting much better. My left hand tore during the warmup and my right hand tore before I got to 15 on the first set of pullups, which didn't help my time. My blisters and calluses aren't really to blame, my real excuse is shit diet and avoiding thrusters. I hate thrusters, but I need to start programming them a couple times per week until I get Fran under 5 minutes.

WB Shots, Pullups, KB Swing, WB Situp, Toes to Bar, Burpees (Partner Workout)

11/03/13

Partner Workout: alternate 10 reps with a partner until you reach the prescribed number of reps.

Wall Ball Shots (20) x 150
Pullups x 100
Kettle Bell Swing (70) x 100
Wall Ball Situps (14) x 200
Toes to Bar x 100
Burpees x 100

Spartan Sprint

11/02/13 - Spartan Sprint (3+ miles and 15+ obstacles), Miller Park, Milwaukee, Wisconsin
Time: 51:02
Overall: 257th/3273
Age Group: 49th

The view from the spectators seats overlooking the finish line.

I had a blast! The obstacles were challenging, but it seemed more like a workout than a race.  I think the Urban Warrior Dash was a little harder, but the Spartan Sprint in the Milwaukee stadium was pretty cool. The obstacles started with bear crawls and high knees up 3 or 4 flights of ramps followed by 30 overhead ball slams with a 25-pounder. Lots of walls to hurdle, ranging in height from 4 - 8 feet. There were several types of carrying obstacles, (sandbags, water jugs, cement blocks). I thought the weights could have been a bit more challenging.  I loved the Concept 2 rower obstacle of 500 meters under 2 minutes. It was tough because you couldn't see your pace or the time, you could only see your meters. If you failed, you had to do 30 burpees, which was the penalty for any failed obstacle. There was a Hercules Hoist where you had to hoist a cement block up about 25 feet, jump rope with a heavy rope, box jumps, cargo net and a rope climb, as well as countless stairs climbs up and down the stadium bleachers.

Margot Miley, her super trainer Matt Hoeft, and myself.

KB Swing, Squat, Clean, Deadlift, Muscle Up, HSPU, L-SIt-Skin the Cat, Box Jump

11/01/13

Warmup, 5 rounds of:
Kettle Bell Swing (45) x 10
Squat x 10
---
Hang Cleans (95) 4, (135) 4, (155) 4, (185) 4, (205) 4, (225) 2 -
Dead Lift (225) 4, (255) 4, (275) 4, (295) 4, (315) 4, (335) 1, (355) -

3 rounds of:
Muscle Ups x 5
Handstand Pushups x 5
L-Sit to Skin the Cat to L-Sit x 3 (without touching ground)
Box Jumps (36") x 3
---

Diet is probably around 80/20 most of the week and possibly 60/40 on the weekend.
My calories have been erratic all month (too little during the day, too many at night), my strength is most-likely suffering because of this. Tried to clean 225 x 4 and failed on the 3rd, then tried to pull 355 off the floor, but the weight seemed to be cemented to the floor. Then we programmed the wod for 6 rounds and in the first round decided 3 would be pushing it.