Crossfit Log

[CopyCat]

Tuesday 10/14

Crossfit Endurance:
Off

Crossfit WOD:
5 rounds for time:
- 21 Sumo deadlift high pulls (95lb)
- 15 Burpees
- 9 Thrusters (95lb)

Time: 19:08


Copycat... the t-shirt "Rest Later" comes to mind! Hahah.. and with that said...

Yeah the guys at Crossfit SoCal all like to say there's plenty of time to rest when your dead..ll

[Highlanda01602]

Thursday 10/16

Crossfit Endurance:
"Tosh Sprints" 2-rounds of:
Sprint 200m, time taken to complete is rest
Sprint 400m, time taken to complete is rest
Sprint 600m, time taken to complete is rest

Followed by 2 x 200m strides (100m acceleration, 100m sprint)

Crossfit WOD:
Light OH press + light back squat work

[CopyCat]

oooh sprints

[Highlanda01602]

Friday 10/17

Crossfit Endurance:
Off

Crossfit WOD:
5 rounds for time:
- 5 x Deadlifts (275lb)
- 10 x Burpees

Time: 3:44

[Highlanda01602]

Saturday 10/18

Crossfit Endurance:
Running in WOD

Crossfit WOD:
3 rounds for time:
- 800m run
- 30 Thrusters (95lb)
- 30 Pullups
Time: 26:11

[VolcomX311]

Saturday 10/18

Crossfit Endurance:
Running in WOD

Crossfit WOD:
3 rounds for time:
- 800m run
- 30 Thrusters (95lb)
- 30 Pullups
Time: 26:11

That's a brutal one, great job man!

[Highlanda01602]

That's a brutal one, great job man!

Thanks brutha, I was dragging ass from the start! Thank goodness the weather was absolutely perfect... because I absolutely needed it. I track my times with a chronograph watch so I can compare splits/laps, and my last 800m split was just under 5 minutes, a 10 minute mile pace! Hahaha, I had to giggle when I saw that afterwards... especially when I thought I was running way faster. A headscratcher, to say the least. Really looking forward to working on those endurance WODs... I need em'!

Sunday 10/19

Crossfit Endurance:
Off

Crossfit WOD:
Off

[Highlanda01602]

Monday 10/20

Crossfit Endurance:
3 rounds of:
- Run 1 minute, rest 1 minute
- Run 2 minutes, rest 2 minutes
- Run 3 minutes, rest 3 minutes
Distance: 11 laps + 250 meters

Crossfit WOD:
Remedial overhead squats

Followed by 3 rounds for time:
- 10 Power cleans (155lb)
- 10 Kettlebell swings (1.5pood/53lb)
- 10 Burpee box jumps
Time: 10:58

[CopyCat]

Monday 10/20

Crossfit Endurance:
3 rounds of:
- Run 1 minute, rest 1 minute
- Run 2 minutes, rest 2 minutes
- Run 3 minutes, rest 3 minutes
Distance: 11 laps + 250 meters

Crossfit WOD:
Remedial overhead squats

Followed by 3 rounds for time:
- 10 Power cleans (155lb)
- 10 Kettlebell swings (1.5pood/53lb)
- 10 Burpee box jumps
Time: 10:58

Did you do both those WOD's back to back or with a real break. Together it sounds like a good one. I want to try it.

[Highlanda01602]

Tuesday 10/21

Off day


Copycat, no way dude! hahaha... if I do a track session, I do them as early in the morning as I can, which is usually around 0630 or so. Like to wait for the sun to come up a bit to warm things up. Typically my workout will follow around 4-5 hours later. Usually though, running in the morning severly saps my met-con efforts in the afternoon, especially yesterdays. Tough to try to intengrate the two programs effectively, as you want to go with intensity on both. As a side note, I'm going to start taking a few more rest days periodically. Yesterday and the days preceding it.. I was missing target numbers and felt pretty weak all around. Not good! I think I tried to ramp up things a little too fast. Not in good enough shape yet to go follow the full schedule I had initially planned.

This is something I have to post! Josh Everett, one of the fittest men on Earth, rips through this WOD called "King Kong"... Unbelievable... the guy runs a sub 5 minute mile, a 50 second 400 meter, and has taken 3rd and 2nd at the Crossfit games (07 and 08 respectively). The guy is incredibly inspirational. How he rips that 455 off the ground on that first rep is incredible.. speed and power! You have to check this out -
http://media.crossfit.com/cf-video/C...shKingKong.wmv

[VolcomX311]

Tuesday 10/21

Off day


Copycat, no way dude! hahaha... if I do a track session, I do them as early in the morning as I can, which is usually around 0630 or so. Like to wait for the sun to come up a bit to warm things up. Typically my workout will follow around 4-5 hours later. Usually though, running in the morning severly saps my met-con efforts in the afternoon, especially yesterdays. Tough to try to intengrate the two programs effectively, as you want to go with intensity on both. As a side note, I'm going to start taking a few more rest days periodically. Yesterday and the days preceding it.. I was missing target numbers and felt pretty weak all around. Not good! I think I tried to ramp up things a little too fast. Not in good enough shape yet to go follow the full schedule I had initially planned.

This is something I have to post! Josh Everett, one of the fittest men on Earth, rips through this WOD called "King Kong"... Unbelievable... the guy runs a sub 5 minute mile, a 50 second 400 meter, and has taken 3rd and 2nd at the Crossfit games (07 and 08 respectively). The guy is incredibly inspirational. How he rips that 455 off the ground on that first rep is incredible.. speed and power! You have to check this out -
http://media.crossfit.com/cf-video/C...shKingKong.wmv

No video??

[Highlanda01602]

Hmm, the link works on my screen but I'm often bad with computers so I bet I linked it incorrectly - his video is on today's WOD on the main Crossfit site, http://www.crossfit.com/ So inspirational...

[CopyCat]

you should try and qual for next years crossfit games. My two buds and I are. Quals are in may. Rest days are def important. They are going to be televised next year and will probably be the last time they are going to be as easy to qual for.

[Highlanda01602]

Wednesday 10/22

Running:
Off

Crossfit WOD:
"Crossfit Total" - work up to heavy singles:
- OH press @ 185
- Back squat @ 315
- Deadlift @ 385
Total @ 885

Copycat, I definitly want to man. I've never been to a competition, but I can only assume that the scene is one to remember for sure. I'd absolutely love to, and I look forward to meeting more Crossfitters. Such an awesome community - would be a fun weekend, regardless of where you compete. I commission in May, so I'm not sure exactly what my plans are, but if I'm open, I'd definitly do it for fun. Those games next year are going to be INTENSE! The turnout this past summer was phenominal, and its only going to get better.

[Highlanda01602]

Thursday 10/23

Running:
In WOD

Crossfit WOD:
5 rounds for time, w/ 20lb vest:
- Hill run (~350m per lap, ~40m hill)
- 3 x (5 pullups, 10 pushups, 15 squats)
Time: 23:48

[Highlanda01602]

Friday 10/24

Off day

[Highlanda01602]

Saturday 10/25

Running:
Active recovery 3m loop

Crossfit WOD:
7 rounds for time, all with 95lb:
- 5 Thrusters
- 7 Hang power cleans
- 10 Sumo deadlift high pulls
Time: 12:54

Rest, followed by Tabata pushups to finish

[Highlanda01602]

Sunday 10/26

Running
4 Medium hill sprints after WOD

Crossfit WOD:
Skill work:
Overhead squat 5's @ Up to 125
Power snatch 3's @ Up to 125

Break, followed by 10 rounds for time:
- 10 Burpees
- 10 Pullups
Time: 14:16

[Highlanda01602]

Monday 10/27

Running:
Off

Crossfit WOD:
AMRAP 20 (As Many Rounds as Possible in 20mins):
- 10 Kettlebell swings (1.5pood/53lb)
- 10 Box jumps (24")
- 10 Handstand pushups
- 10 Deadlifts (225lb)
- 10 Hang squat cleans (135lb)
Stopped after 3 rounds... lower back tightness has crippled two of my last three workouts. Very frustrating stuff. Tightness often surfaces after a few days of lower back work, which I have hit in some way or another for a few consecutive days. Not cool man, not cool.

[Highlanda01602]

Tuesday 10/28

Off day