Rest days. My body has been feeling a little run down lately. I haven't been sleeping alot due to a hectic work schedule and my diet has been god awful. Knowing what's coming next week, decided to take the weekend off.
Warm-Up
Double-Under practice with my new Buddy Lee jumprope. The rope definitely helps, but double unders are still one of my many goats.
3 rounds: 5 pushups, 10 squats
Skill Work: Power Lifts
135#
5 deadlifts
5 hang power cleans
5 push press
10 power clean and jerks
Working with the barbell prior to this WOD was not a good idea. Almost threw up in the trash can during the 4th round of box jumps. Again, many weird looks from Crunch "athletes" on the ellipticals. On a lighter note, Crunch does have a nice selection of kettlebells to work with. First time I've ever seen those in a globo-gym
Excited to see the bench press for the first time since doing Lynne in December. Time to see how much the pushups have helped.
Warm-up
Parkour Drills (ed. Some people are good at some things, others at other things. I am not good at Parkour and I can live with that).
10 rounds: 10 situps every 30 seconds
WOD
5 rounds: 400M run, 20 bench press (135#)
Did the WOD in teams of 3 with each team member doing 10 reps apiece and rotating. In the fifth round, on my 99th rep at 135#, I finally needed a spot to get the weight up. Almost there!
Another WOD done at the Crunch on Embarcadero. Many funny looks from the patrons "working out" on the bikes and ellipticals while reading their book of choice and/or watching TV.
Not a great time, but happy overall. Metcons heavy on the bodyweight exercises are still killing me. #1 on my very long list of things to improve upon.
The back is finally feeling a little better. Missed my session at the brickhouse this morning because of work, but got in a strong workout at Crunch at 6 pm.
Skill Work
Burgener Warm-Up
Snatches: 20 reps w/ 45 pound bar
2 rounds: 5 deadlifts, 5 hang power cleans, 5 front quats, 5 push presses - all at 135#
WOD
4 rounds: 1/4 mile run (treadmill), 25 pushups
Time: approx. 20 minutes
left my watch at home and had to estimate using the wall clock. My pushups are still pretty weak. My goal is by the summer to be able to do 4 sets of 25 unbroken with 1/4 mile runs in between sets.
My lower back is on fire from the deadlift/burpee workout yesterday.
Warm-Up
800M run
3 rounds: 10 back extensions, 15 abmat situps, 20 hollow rocks
Skill work:
Box L-sits, Handstand Holds, jumping muscle-ups
WOD
Not even gonna count my performance because I fell out during the second round of KB swings. My lower back was locking up and just couldn't take it. Gonna take a few days off and recover.
Extra Work after WOD
Push Press: 3 rounds x 5 reps (135#)
Was a little disappointed in my WOD time. My deadlifts were sluggish today for some reason. By round 3 I was only doing 1 or 2 reps at a time with 10/15 second breaks in between. Felt good on the burpees though, which for me is a miracle. Did the WOD at crunch fitness. Ready to hit the brickhouse tomorrow for the 6:30 class!
Warm-Up
1/2 mile walk to the gym
3 rounds: 5 pushups, 10 squats, 15 situps
skill work: burgener warm-up
WOD
Broomstick Mile (45# bar)
25 squats, 25 front squats, 25 OH squats
1/4 mile run (treadmill)
25 presses, 25 push presses, 25 push jerks
1/4 mile run (treadmill)
50 cleans
1/4 mile run (treadmill)
30 snatches
Scored a big DNF during my workout today. I joined Crunch fitness so I have a backup place to train in case I can't make the sessions at the brickhouse. I probably should have taken today off, but I was bored so I worked out. During the last round of snatches, I felt something twinge in upper back and decided to cut off the workout. Considering I was already 40 minutes into the workout, it was probably a good idea.
Definitely wore my Lalanne t-shirt to the gym to represent. During my round of squat cleans there was a woman on one of the benches doing 1 arm dumbell rows with 8 pound weights. It was all I could do not to slap her silly and tell her to call the number on the back of my shirt for a real workout.
Dropped weight in my final round to work on form. Great tip from Chris on the push jerk - on the second dip, focus on pushing your butt back as a means to really emphasize getting under the bar and landing with your legs bent.
Also finally ordered my buddy lee super jump rope today. Unfortunately, the Buddy Lee jumprope outfit does not come with the purchase. Considering he charges $40 for each rope, you think he could upgrade his wardrobe.
