Training Blog (Train Hard, Recover Fast. Repeat)
The intent of this blog is to increase adherence by publicly posting my training
Don't wish it was easier, wish you were better.
Thursday, July 29, 2010
Light Grace
30 reps of 95 lb Clean and Jerk for time:
3:52
Regular Grace (135) time is 4:21
Shoulder getting better very slowly
100 reps of 12" Box Squats and 30 Hip Ext and 20 GHD Situps for warmup
Tuesday, July 27, 2010
Hero WOD
"Roy"
Five rounds for time of:
225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups
I did 5 rounds for time of:
225 DL 10 reps
15 box Jumps (16")
20 Jumping pullups
18:44
Friday, July 23, 2010
Games Workout #1
For time:
Run 1200 meters
63 Kettlebell swings, 1.5 pood
36 Pull-ups
Run 800 meters
42 Kettlebell swings, 1.5 pood
24 Pull-ups
Run 400 meters
21 Kettlebell swings, 1.5 pood
12 Pull-ups
I subbed row for run and jumping pullups:
Row 1500
63 KB 50lb
36 pullups
Row 1000
42 KB
24 pullups
Row 500
21 KB
12 pullups
26:24 F'in hard.
Thursday, July 22, 2010
GHD here!
For time:
Assemble three boxes of GHD pieces:
2.5 hours later
40 hip extensions
12 GHD situps
Untimed: Run away from wasps biting me
Constantly varied...
Wednesday, July 21, 2010
Bear Lake WOD
Run 2km (approx)
Do 3 rounds of Cindy
Run 1 km (approx)
21:13
First thing in the morning (empty stomach)
Then jump in the lake
Saturday, July 17, 2010
Loader Tire flips
AMRAP in 10 minutes:
April 27
Did 50 in 9 min (56 in 10)
Today:
Goal was to get 60
Reached 50 at 6:30
Got 78 in 10 minutes (barefoot)
Worked all day and was tired but inspired by watching the Games.
Thursday, July 15, 2010
AMRAP 400 meters and rest same amount of time (20min)
2:07
1:55
1:52
2:05
1:55
and 10 seconds of sprint (maybe 75 meters)
Wednesday, July 14, 2010
Thrusters and Rowing
15 reps (Front squats)
Row 500 meters
X 5 rounds
20:53
Monday, July 12, 2010
Office workout
15 min AMRAP of
10 Box jumps (16")
10 DU's
10 pushups
10 pullups
I did ring rows for pullups, incline box p\ups and switched to 30 singles rather than DU's since it was taking too long. Didn't keep track of rounds maybe 6
Saturday, July 10, 2010
Fight Gone Bad
Scaled FGB
Wall ball (15 lb ball and 7' target)
45lbs SDHP
16" Box jumps
45lbs Push Press
Row for cal
344 total
Norma 225
Thurs Deadlifts
20 reps of 135lbs
10 reps of 225lbs
5 reps of 275lbs
3 reps of 315lbs
1 rep of 365lbs
1 failed rep at 405 (prev 430)
Tuesday, July 6, 2010
Monday 5km
Early morning run before coffee or breakfast.
Same route as last week
32:30 Better time by 3 min.
Friday, July 2, 2010
Off Canada Day and Friday too
Worked Thurs, sore back and hands.
Friday was rest day.
Newer Posts
Older Posts
Home
Subscribe to:
Posts (Atom)
Crossfit Home Page
http://www.crossfit.com
Crossfit Vancouver
Crossfit Vancouver
My Blog List
Hybrid Fitness
Back to Training Blog
11 years ago
365 Days of Squatting
DONE
12 years ago
MobilityWod
Episode 193/365: Tactical Athlete Knee Fix / Team Rubicon
13 years ago
Vimeo channel
http://www.vimeo.com/21854198
Youtube channel
http://www.youtube.com/user/ddswitzer1
Pages
Home
80 k in a day
Total Pageviews
Search This Blog
Blog Archive
►
2013
(88)
►
August
(1)
►
July
(22)
►
June
(9)
►
May
(15)
►
April
(10)
►
March
(7)
►
February
(9)
►
January
(15)
►
2012
(94)
►
December
(11)
►
November
(15)
►
October
(11)
►
September
(4)
►
August
(14)
►
July
(18)
►
June
(20)
►
May
(1)
►
2011
(80)
►
June
(3)
►
May
(10)
►
April
(13)
►
March
(16)
►
February
(13)
►
January
(25)
▼
2010
(176)
►
December
(23)
►
November
(24)
►
October
(12)
►
September
(8)
►
August
(11)
▼
July
(13)
Light Grace
Hero WOD
Games Workout #1
GHD here!
Bear Lake WOD
Loader Tire flips
AMRAP 400 meters and rest same amount of time (20min)
Thrusters and Rowing
Office workout
Fight Gone Bad
Thurs Deadlifts
Monday 5km
Off Canada Day and Friday too
►
June
(11)
►
May
(7)
►
April
(17)
►
March
(16)
►
February
(18)
►
January
(16)
►
2009
(77)
►
December
(7)
►
November
(8)
►
October
(3)
►
September
(6)
►
August
(9)
►
July
(11)
►
June
(26)
►
May
(7)