May 31st 2011

Level 4 CrossFit

Warmup

• Roller/Lacrosse ball work
  


• Medicine ball toss



• Walking stretches



• Windmills

Three cycles (30 reps, 15 reps, 7 reps) each of

• Air Squats



• Situps



• Kettlebell swings (yellow)



• Box Jumps (red)



• Squat Thrusters



• Wall balls (grey)

Time: 16:3x

Comments:

The workout destroyed me. Cordination with new movements is not one of my strong suits and finding a rythem for the bottom three excersises for me was tough. I used a yellow kettlebell (light, should figure out the weights of them). I did like the windmill strechercise at the beginning though, I felt the stretch in that.

LSD Swim (2300 yards)

• 25 yard pool



• 46 laps



• Time: 46:44



• Pace per 500 yards: 10:10

May 30th 2011

Level 4 CrossFit (snatches whole session)

• 8am CrossFit session
• Stretching on rollers/lacrosse balls
• Medicine ball throwing warmup
• Just bar snatches, a few sets of 8 reps
• 25 kg snatches, same
• 30 kg snatches, same
• one set of 35 kg snatches
• Sets of 30 kg snatches for remaining 15 minutes

Comments:

Not too good at these yet. There is a whole lot still wrong with them. I need to use more of my jump to get the bar up. Arms should be ropes. I did make improvements throughout the session though and I look forward to becoming proficient.

Biking, Long and Hilly, 15.5 miles

• Distance: 15.5 Miles
• Time: 1:12:17
• Bikes almost to Golden Gardens park along the shoreline. Many hills to deal with but was a good ride.

Comments:

My seat could be a touch higher. Otherwise good.

May 29th 2011

CHI (Continuous High Intensity) CSS Swim

• 25 yard pool, heated
• 200 yards warmup
• 500 yards in 8:42
• 10 minute rest
• 500 yards in 9:22
• 200 yards cooldown

Notes:

Solid swim time. I thought that I would have lost a lot more off my swimming speed given many months of not swimming at all. Not the case though, the time I achieved today is only 4 seconds slower than my record for the 500 yard swim.

May 28th 2011

CrossFit Personal Training

Learned about core exercises and began to learn about some Olympic lifting technics.

Three Rounds of:

• 8 x 95 lb Rackpull
• 20 x ~12 inch box jumps
• 500m Row

Time : 10:30

Leisure Bike Ride

52 Minutes

10.3 Miles

Many Hills (3 Miles worth)

Back to the blog

I've been away from keeping track of my workouts using this blog for a long time. Essentially I got busy and I lost my consistency. Being busy is not an excuse though, I should kept to it and because of this, I have lost a lot. My running tapered off and I have only done a few runs in the last 8 months. After, expecting myself to be able to start running 13 miles right off the bat, after a few weeks of that, Ive earned myself a shin splint like a dip shit. Additionally, my calisthenics scores have dropped, particularly in pullups.

On the good side though, Im motivated to get my scores back. Currently, I am able to do well over 50 pushups still, and over 10 pullups. Ive joined a CrossFit gym and am learning about many different exercise technics to add to my regimen. After my shin splint heals up, I will return to running gradually, hopefully to compete in some Ultras before I join the Navy in about 18 months from now.