i realize i’m not off to a great start on the year with the workouts – the first week and i already missed a day (Thursday) – but the wife had a rough week and j was up at 5:00, so i was a good daddy and hubby and stayed home (which as you might recall was one of my goals for the year anyway). I was disappointed, because i had planned some agility/speed ladder work. did some googling and found some new exercises to try out. i guess it’ll have to wait until this Thursday.
Now, to today’s workout:
This workout didn’t look like it was going to be all that bad… i stand corrected. now it could be that i’m just horribly out of shape, but it was a tough one.
6 Rounds, each round consisting of:
3 Hang Cleans @ 80% bodyweight (i went with 205lbs)
3 20yd Shuttles (Pro Agility Shuttle)
initially, i looked at this and thought no problem… until the second round of shuttles and my legs felt like jello. i liked it though. it’s exactly what i needed. i did not keep the clock running throughout, next time we do this workout (hopefully, i won’t be such a pile and) i’ll start the clock and work on not taking such long of breaks betwixt shuttles.
For the lifting component, we did 3×3 in Back Squat and Flat Bench. because i’m only going to be able to lift twice a week, i’m going to skip the towel bench and front squats and stick with the two core back squat and flat bench. i would like to get the workouts done sooner, so that i could get in some aux lifts and some plyo work – but right now, i’m still working my way back into working out – time to turn up the intensity!
Tuesday 081014
For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups
My Time: 18:08
Something makes me think i’m going to be hurting tomorrow… i haven’t done much core work lately. Core work was definitely done today. I think my hip-flexors will feel this one tomorrow too. Wow. i didn’t do full – “touch-the-floor” GHD Sit-ups, just went to parallel – other than that, what you see is what i did. looking at the comments on the site, i didn’t do terribly. it’s always humbling when i see a 41 year old kick my @$$ in these workouts.
well, i haven’t posted in a while… because i haven’t WOD’d in a while. last week i fell ill and it was not good times had by me. i was irked because i was really excited about one of the WODs… i got back into the swing of things today and it turns out today was a rest day – SO i got to choose which WOD i was gonna do to make up. course i chose the interesting one from 10/2:
Thursday 081002
With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute… continuing as long as you are able.
My results: 9 sets + 8 (then finished the two CnJ’s after time ran out)
this was an interesting workout, the first couple sets seemed pretty easy, then once i hit set 7, i didn’t have the 50 seconds to recover like i did for the first few sets. i actually finished the 9th rep with about 5 seconds left, then i got started with my failure set. i like the crossfit workouts – short and intense!
i gotta write about last weekend, but that’ll have to wait – it’s late and i’m sleepy.
