CFV 6 am Adam
Warm up
3 mins ea station: pistals - ring dipr/hold - row
1) 7:00: Work up to a heavy shoulder press (w/Val)
33x5...43x5...53x3...58x3...63x3...68x1
2) Chelsea
Complete one round every minute on the minute for 30 minutes. Each round begins at the top of a minute. If a round takes longer than a minute to finish, rest until the top of the next minute and repeat.
5 pullups (green)
10 pushups (knee then 34" box)
15 squats
made it 1:1 for 6 rounds
then 1:2 for ~5
then about every other @ 1:1
guessing 17 rounds
Monday, November 29, 2010
Saturday, November 27, 2010
Sat. Nov. 27, 2010
24 Fitness -- Treadmill
test for 10 min milel pace -- lasted 3 mins
walk to re-plan ~5 mins
10 min run @ 12.5 min/mi pace
10 walk @ 3.5
5 min run @ 12.5
5 min walk @ 3.5
2.5 min run
2.5 min walk
2.5 min run
2.5 min walk
5 min run
5 min walk
10 min run
10 min walk @ 3
total time: 1 hr 15 mins
streatch then sauna
test for 10 min milel pace -- lasted 3 mins
walk to re-plan ~5 mins
10 min run @ 12.5 min/mi pace
10 walk @ 3.5
5 min run @ 12.5
5 min walk @ 3.5
2.5 min run
2.5 min walk
2.5 min run
2.5 min walk
5 min run
5 min walk
10 min run
10 min walk @ 3
total time: 1 hr 15 mins
streatch then sauna
Thursday, November 25, 2010
Thursday Nov. 25 - Thanksgiving
CFV Frieh Session 7 am
Warmup:
4 minute jump rope + 1 double under/15 seconds
3 minute leg hold (6" off ground) + one 4 count flutter kick/15 seconds
2 minute FLR + 1 push up/15 seconds
1 minute deadhang + 1 K2E/15 seconds
Then: 4 rounds W/ Becca
5 per leg barbell box step up (63#?) +5 per leg farmers carry weighted lunge (DB - 15#)
Then: 4 rounds
30/30 sec dumbbell push press @ 8# did 107 [next time 10#]
Then: 2 minutes max reps 1 then 2 (partnered w/Suzie)
1) Thuruster (33#) - Box Jumps (26') - Row (meters)- Goblet Squats- Pushups- Situps
2) 2 minutes to complete sandbag carry (alternate runs with 30# collar)
Wednesday, November 24, 2010
Wed. November 24, 2010
CFV 6 am Adam & John
Warm up
4 mins jump roap @15 double under
3 mins legs @ 6 in @15 flutter kick 4 ct
2 mins plank @15 1 push up
1 min static hang @ 15 K2E
Single leg KB PP (18# - 4 combos @ 10 ea)
1) Single Leg Work:
Pistols and Single Leg Box Jumps and modifications
Get up from 14 in box needs work left side
Box jums @ 10 in
2) With a Partner:AMRAP in 15:00 (Macala)
1 leg blaster (20 squats, 20 lunges, 20 jumping lunges, 10 jumping squats)While partner one completes the leg blaster, partner two does as many situps as possible. Then switch places.
M=3 me=2.5 (jumping lunges @ 12)
3) Team Shuttle Run Relay
Warm up
4 mins jump roap @15 double under
3 mins legs @ 6 in @15 flutter kick 4 ct
2 mins plank @15 1 push up
1 min static hang @ 15 K2E
Single leg KB PP (18# - 4 combos @ 10 ea)
1) Single Leg Work:
Pistols and Single Leg Box Jumps and modifications
Get up from 14 in box needs work left side
Box jums @ 10 in
2) With a Partner:AMRAP in 15:00 (Macala)
1 leg blaster (20 squats, 20 lunges, 20 jumping lunges, 10 jumping squats)While partner one completes the leg blaster, partner two does as many situps as possible. Then switch places.
M=3 me=2.5 (jumping lunges @ 12)
3) Team Shuttle Run Relay
Tuesday, November 23, 2010
Sunday, November 21, 2010
Sunday Nov 21, 2010
Wii weight: 143.7#
down 5# for the Whole 30
Summary thoughts from food log:
1) weight is 143.5, down 5 pounds for the 30 days. While I like the number, I am not happy with my shape.....still. Injuries and illness did cut back my training time over this 30 days, so I should be easier on myself but that is hard for me. I want it NOW and I am getting so close!
2) feeling good the last 2 weeks and especially now that I have kicked the cold.
3) yesterday had my eyes checked...........no more astigmatism in either eye.........hhhuuuummmm?
4) Prior to this Whole 30 I was 75/80% clean in the 3 months after H2C. I have some training goals on the far term horizon 2-3 months, so planning to up my ratio to closer to 90% and limit the coffee [since i can't seem to stomach it black] to an occasional treat.
Hike with Nick Foresst Park--Wild Leif Loop 3--10.20 am start
~8.5 miles 2.40 mins
cold 33 degrees, rain last 2 miles otherwise clear & crisp
down 5# for the Whole 30
Summary thoughts from food log:
1) weight is 143.5, down 5 pounds for the 30 days. While I like the number, I am not happy with my shape.....still. Injuries and illness did cut back my training time over this 30 days, so I should be easier on myself but that is hard for me. I want it NOW and I am getting so close!
2) feeling good the last 2 weeks and especially now that I have kicked the cold.
3) yesterday had my eyes checked...........no more astigmatism in either eye.........hhhuuuummmm?
4) Prior to this Whole 30 I was 75/80% clean in the 3 months after H2C. I have some training goals on the far term horizon 2-3 months, so planning to up my ratio to closer to 90% and limit the coffee [since i can't seem to stomach it black] to an occasional treat.
Hike with Nick Foresst Park--Wild Leif Loop 3--10.20 am start
~8.5 miles 2.40 mins
cold 33 degrees, rain last 2 miles otherwise clear & crisp
Friday, November 19, 2010
Fri Nov 19, 2010
CFV 6 am Adam
10:00 Handstand/Handstand Pushup Practice
Practiced getting up on the wall forward!!
2) Deadlift 2 reps every minute on the minute at 70-75% of 1 rep max
53x10...73x10...83x10...103x10...103x10
123x2 (1)...133x2 (1)...143x2 (8) *80 percent of current 1RM
3) Partner WOD w/Valerie
200 Wall Balls 10# ball / 26# KBs
While one partner completes reps, the other must hold 2 kettlebells. If the ball or the kettlebells ever touch the ground, both partners must lunge 50 feet **no lunges!!!
Time 9.34 mins
10:00 Handstand/Handstand Pushup Practice
Practiced getting up on the wall forward!!
2) Deadlift 2 reps every minute on the minute at 70-75% of 1 rep max
53x10...73x10...83x10...103x10...103x10
123x2 (1)...133x2 (1)...143x2 (8) *80 percent of current 1RM
3) Partner WOD w/Valerie
200 Wall Balls 10# ball / 26# KBs
While one partner completes reps, the other must hold 2 kettlebells. If the ball or the kettlebells ever touch the ground, both partners must lunge 50 feet **no lunges!!!
Time 9.34 mins
Tuesday, November 16, 2010
Thursday, November 11, 2010
Thurs. Nov. 11, 2010
5.30 AM: Frieh Sessions
Warmup:
5 minute jump rope w/ 1 DU/15 seconds
4 minute leg hold w/ 1 flutter kick/15 seconds
3 minute FLR w/ 1 pushup/15 seconds [plank]
2 minute DB OH hold w/ 1 PP/15 seconds
1 minute DH w/ 1 K2E/15 seconds
Then: 3 rounds
6 way BB complex: 6 reps @ each lift
48#...53#...65#
-DL
-HPC
-FS
-PP
-BS
-Pull up [green band ]
Then: 500 row for time
Row warmup 2 mins
then test. 2.13.07 mins
Then: Pick a lift - Dead Lift:
3x5@50% 65#
3x4@60% 85#
3x3@70% 105#
3x2@80% 125#
6x1@90% 145# (bodyweight!)
Warmup:
5 minute jump rope w/ 1 DU/15 seconds
4 minute leg hold w/ 1 flutter kick/15 seconds
3 minute FLR w/ 1 pushup/15 seconds [plank]
2 minute DB OH hold w/ 1 PP/15 seconds
1 minute DH w/ 1 K2E/15 seconds
Then: 3 rounds
6 way BB complex: 6 reps @ each lift
48#...53#...65#
-DL
-HPC
-FS
-PP
-BS
-Pull up [green band ]
Then: 500 row for time
Row warmup 2 mins
then test. 2.13.07 mins
Then: Pick a lift - Dead Lift:
3x5@50% 65#
3x4@60% 85#
3x3@70% 105#
3x2@80% 125#
6x1@90% 145# (bodyweight!)
Wed. Nov. 10, 2010
CFV 6 am John & Adam
5 Rounds:
4/4 single leg deadlifts [barbell 65# - no increase]
5-10 ring dips [beige band - 10 ea rd]
250m row
1.04 - 1.03 - 1.02 - 1.05 - 1.03
Shoot for unbroken reps on deadlifts and ring dips, and rest as needed between movements, including 2-3 minutes after each row.
5 Rounds:
4/4 single leg deadlifts [barbell 65# - no increase]
5-10 ring dips [beige band - 10 ea rd]
250m row
1.04 - 1.03 - 1.02 - 1.05 - 1.03
Shoot for unbroken reps on deadlifts and ring dips, and rest as needed between movements, including 2-3 minutes after each row.
Monday, November 8, 2010
Monday Nov. 8, 2010
CFV 6 am Adam
Wii weight 146.8
Warmup 15 sec each for 3 mins
1. jumping jacks
2. squat w/ high arm swing
3. groiners
4. plank
5. right plank
6. left plank
1) 10:00: Work up to a heavy single front squat
45x5...65x3...85x3...95x2...1051...115x1...125. x 2
2) Load a bar with approximately 100 lbs. less than your 1 rep max clean. Complete one clean every minute, adding 10 lbs each rep. Continue as long as you are able. If your max clean is under 100 lbs, start 50 lbs. below it and add 5 lbs. each minute.
33..38..43..48..53..58..63..68..73..78..83.Fx2
Thigh still hurting...subbed Baseline
3) 3 Rounds:
10 lateral burpees
10 jumping lunges
10 vertical jumps, 12″ target
Baseline 6.18
row 500m
40 squats - 4 breaks
30 situps - no breaks
20 push ups - foam roller at knee
10 pullups - green band
Wii weight 146.8
Warmup 15 sec each for 3 mins
1. jumping jacks
2. squat w/ high arm swing
3. groiners
4. plank
5. right plank
6. left plank
1) 10:00: Work up to a heavy single front squat
45x5...65x3...85x3...95x2...1051...115x1...125. x 2
2) Load a bar with approximately 100 lbs. less than your 1 rep max clean. Complete one clean every minute, adding 10 lbs each rep. Continue as long as you are able. If your max clean is under 100 lbs, start 50 lbs. below it and add 5 lbs. each minute.
33..38..43..48..53..58..63..68..73..78..83.Fx2
Thigh still hurting...subbed Baseline
3) 3 Rounds:
10 lateral burpees
10 jumping lunges
10 vertical jumps, 12″ target
Baseline 6.18
row 500m
40 squats - 4 breaks
30 situps - no breaks
20 push ups - foam roller at knee
10 pullups - green band
Wednesday, November 3, 2010
Wed. Nov. 3, 2010
CFV 6 am Adam & John
Partnered w/Valerie
1) Work up to a 1 rep max jerk from the rack
....45x5...55x3...75x1...80x1...85x1...95x1...105.F...95x1...100.F
Dropped the bar on this one on R thigh..was trying to get the second dip right/too much weight for learning
2) Three rounds for perfection not time:
10 wall balls (10# @ 8 feet) *needs work
10 pushups (Foam roller)
10 toes to bar (scale up by placing a box behind your heels and completing slow, deliberate, strict reps rather than kipping)
..sraight leg w/assitance from Adam
3) Three rounds for time:
10 wall balls
10 pushups
10 toes to bar (K2CH)
5.36 mins
Partnered w/Valerie
1) Work up to a 1 rep max jerk from the rack
....45x5...55x3...75x1...80x1...85x1...95x1...105.F...95x1...100.F
Dropped the bar on this one on R thigh..was trying to get the second dip right/too much weight for learning
2) Three rounds for perfection not time:
10 wall balls (10# @ 8 feet) *needs work
10 pushups (Foam roller)
10 toes to bar (scale up by placing a box behind your heels and completing slow, deliberate, strict reps rather than kipping)
..sraight leg w/assitance from Adam
3) Three rounds for time:
10 wall balls
10 pushups
10 toes to bar (K2CH)
5.36 mins
Tuesday, November 2, 2010
Monday, November 1, 2010
Monday Nov. 1, 2010
CFV 6 am Adam
Talked to Adam about the left foot bruising, just residuat from the box jump miss, plate...should go away...felt a little swelling of the foot during jumps.
OH squat 1-1-1-1-1-1-1-1
WU 28# bar x 5
...33# bar x 5
...38# x 1 right thumb pain
...retry pain
switch to front sq
53# x 1
73# x 1
83# x 1
103# x 1
113# x 1
123# F
MetCon
3 round for time
15 OH squat (RX 65#) 28#
15 box jumps (20 in) started @ 20 in fear then 18 in
6.04 mins
Chiro 5.30 pm
Talked to Adam about the left foot bruising, just residuat from the box jump miss, plate...should go away...felt a little swelling of the foot during jumps.
OH squat 1-1-1-1-1-1-1-1
WU 28# bar x 5
...33# bar x 5
...38# x 1 right thumb pain
...retry pain
switch to front sq
53# x 1
73# x 1
83# x 1
103# x 1
113# x 1
123# F
MetCon
3 round for time
15 OH squat (RX 65#) 28#
15 box jumps (20 in) started @ 20 in fear then 18 in
6.04 mins
Chiro 5.30 pm
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