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 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 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 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

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.