Monday, April 27, 2009
scaled down w/ gravitron set @ 100 lbs
as many rounds as possible in 15 minutes
3 pullups/6 dips/9 squats
I finished four rounds but the workout scores as an epic fail. I started feeling pain in my neck so I shut it down early. A little recovery and advil goes a long way so I should be up to the task tomorrow.
Sunday, April 26, 2009
10# Medicine Ball Slam
30# Dumbbell Swing
11:54 w/ RI down to 150 bpm
This workout really works anywhere you can take a medicine ball and a dumbbell to. Again, I picked a high intensity workout with a bunch of leg work and some upper body work to help during stair climbing.
Wednesday, April 22, 2009
Tuesday, April 21, 2009
Since I ran at lunch, I went with a ConceptII (C2) rower for my workout.
12:00 Time Trial
I knocked out 2922m and look forward to topping 3K in the future.
Now I get to celebrate with a Palo Santo Marron--ah yeah!
I gps'd a good 400m loop on the Verdi Nature Trail to get some interval training in.
Workout Time: 15:13
400m Run (1:36)
21 Pushup/10# Medicine Ball Slam
400m Run (1:43)
15 Pushup/10# Medicine Ball Slam
400m Run (1:45)
9 Pushup/10# Medicine Ball Slam
400m Run (2:00)
I really cracked on the uphill of the last 400m.
First back to back WOD's in awhile and today topped 80 degrees as opposed to last week's snow it seemed crazy.
Monday, April 20, 2009
2K C2 Rower: 9:21
Went slow >30 strokes/min and focused on long pulls
15 sec work/45 sec recovery
70lb Dumbbell Sumo Deadlift High Pulls (SDHP)
Round 1: 6/7
Round 2: 6/8
Round 3: 7/11
Round 5: 8/13
Total 84 reps
2K C2 Rower: 9:11
same as warmup
I scaled the workout down from Crossfit Football and figured this workout supports stair-climbing, which became a big part of my life last week. I switched to SDHP's to get some upper body work to help with pulling on hand rails and the box jumps train elasticity in the legs. I felt really fluid throughout the workout as opposed to yesterday's race that just felt sluggish.
Thursday, April 16, 2009
I met Slowrunner77 at Rancho San Rafael and jogged down to the Circus Circus to do a couple runs 28 floors up the stairwell. I cracked early and often. First trip up 4:32, second trip up 5:16. Then a death march back to the jeep with hills. Now it's off to work.
Tuesday, April 14, 2009
Sunday, April 12, 2009
Thursday, April 9, 2009
Tuesday, April 7, 2009
50 Back Extensions
Finished in 19:58 with run splits of 3:59/4:02/3:59.
I really felt Sunday's effort in my legs and cracked on the third 800 but kept one foot in front of the other. The 800's include a bit of a hill as I run on the Verdi Nature Trail (I need to figure out how to post the trail's specs) but not cramping during 3 sets of 50 crunches give me hope.