June 19th 2011

Level 4 Crossfit (L1 Class)

Went to the 10am crossfit class. It was a decent class with some good core work. It included one legged bridges were one foot was resting on a tall box and some sprinting work. The final workout consisted of 20 Squats, 15 dumbbell push presses (35lb dumbbells), and 10 burpees with a minute of rowing before each movement. After that, it was a 400 meter farmers work. I started out and did the first 200 meters with 2 40 kg kettlebells (96 lb). I ended with 36 kg kettlebells. I had to put them down many times because me grip was blasted.

INT Track Workout

1 Mile warmup.

4 Rounds of: 400m Timed, 100m walk, 200m jog, 100m walk.

1 Mile cool down.

Times: 1:16 / 1:13 / 1:13 / 1:15

June 18th 2011

Bouldering

Went bouldering with my half brother at a new gym today. I sucked at it because I don't have the technique and my grip strength on the tips of my fingers failed quickly. Ill be going back because it is something that I want to work in addition to being possibly beneficial.

June 16th 2011

LSD Biking

Long bike ride to ad from work. 25 Miles total, 12.5 Miles one way.

June 17th 2011

Level 4 Crossfit (Mobility Class and Level 1 Class)

Mobility Class:
Lots of upside down work and work on the shoulders. I pretty inflexable there so this is helping a lot. The end of the class was spent doing elbow stands and trying to force the arms to line up with the body while keeping a hollow back. The beginning of the class was spent rolling:

• 2 balls underneath shoulder blades, back flat on floor, curls.




• Downward dog pose




• Hip rotation on yoga block




• Using a softball, stretching of hipfelxors (layed flat on back and externally/internally rotated leg while hipflexor was on a softball)

Level 1 Class:

A few sets of Military presses. I need to focus on a few things: keeping my elbows forward, not arching my back to make it more of a bench press, keeping my abs, quads and gluts locked down. It is going to be harder to do this way but hopefully it will get better. Maximum weight was 50 kg for 3 reps.

Maximum Rounds workout:

• 4 Clapping/Kipping pullups




• 6 Clapping/Regular pushups




• 8 Squats

The maximum amount of rounds of this in 12 Minutes. Score: 18. The first 9 were 100% clapping but that became difficult to complete the rounds.

LSD Run 5.2 Miles

• LSD run of 5.2 Miles



• In Highlands, out and back, course on out bound is all uphill for 1.5 miles and mostly flat for last mile or so.



• Time: 38:15



• I probably put more effort into this run than a should have.

June 15th 2011

I slacked off on updating this for a little bit. Woops.

CHI Run

Total of ~ 4.5 Miles. 1 Mile warmup, then 2.8 Miles in 18:55 minutes (6:45 pace), then 1 Mile cool down.

June 6th 2011

Level 4 CrossFit (Level 1 Class)

Low bar squating technique

4 Rounds of 400 Meters and farmers walk, (Max weight 104 kg)

Max Pullups (14)

Pushups (50)

June 5th 2011

Rest Day

June 4th 2011

Level 4 Crossfit (Level 1 Class)

This excersise was shared with a partner who did half the work of it

• 800 meter run, trading off a medicine ball 20kg in overhead carry



• 100 "air ball" squats, squating with ball and throwing/catching ball



• 100 medicine ball situps



• 100 step into passes



• 100 pass arounds



• 800 meter run, trading off the ball again in extended overhead carry

This murdered me but thanks to my partner Dave, we achieved the best time of anyone and with the heaviest ball. Completed in 20:06. My shoulders are definitely weak compared with the rest of me.

Level 4 CrossFit (Basic Barbell)

Bench press the entire day. Worked on form.

• Arched back



• Pull lats down and shoulders together



• Thumb around bar......



• Max weight achieved: 5 reps of 80 kg (176 lb)

June 3rd 2011

Brief Run

• 2.5 miles


• 1.25 miles to the pool and 1.25 back


• Pavement


• Hills


• Slow pace

INT Swimming

• 25 yard Pool



• 200 yard w/u



• 5 rounds of 100 yard sprint, 3.5 minutes rest with 50 yard paddle



• 200 yard c/d

Times:

1. Fastest: 1:34



2. Slowest: 1:39

PST Workout

• 50 Pullups and 200 Pushups completed as fast as possible



• Pullups: 12/12/10/8/5/3



• Pushups: 50/50/30/28/22/20



• Time: 10:22

Core Workout

2 Rounds of:

• 40 Situps



• 40 Crunches



• 40 Side crunches (each side)



• 40 Reverse crunches



• 40 Leg Levers



• 40 1/2 Situps

June 2nd 2011

Level 4 CrossFit

• Rackpulls, sets of 5, max weight achieved was 110 kg which did not feel bad. I don't know if I was maintaining my form though

5 Sets of:

• Max Weight "Bumper Plate Carry" across gym (65 kg)
• 10 Goblet Squats with yellow kettlebell