Tuesday, February 11, 2014
Thursday, February 6, 2014
02/05/14
Worked out with Gina in the evening.
Tabata squats.
30 second planks front, sides, and back arch.
Tabata squats.
30 second planks front, sides, and back arch.
Wednesday, February 5, 2014
02/04/14
My golfer's elbow is getting worse... Gonna be taking it easy for a while. So bummed out by this because I really want to work hard and I feel like I can't. Got some advice from Sean and Jason about this so I'm hoping to employ it and hopefully make some progress in recovering. We'll see.
Anyway, workout today was:
Bench / Pullups
21-15-9
Bench press - 135
Pullups
Due to my elbow, I substituted double unders instead of the pullups.
------------------------------------------------------------
Evening double:
Tabata pushups
Tabata straight arm tucks (working towards planche)
Tabata L-Sit - feet rest on floor but butt is off the floor.
Tabata flutter kicks lying on my back
Anyway, workout today was:
Bench / Pullups
21-15-9
Bench press - 135
Pullups
Due to my elbow, I substituted double unders instead of the pullups.
------------------------------------------------------------
Evening double:
Tabata pushups
Tabata straight arm tucks (working towards planche)
Tabata L-Sit - feet rest on floor but butt is off the floor.
Tabata flutter kicks lying on my back
Thursday, January 30, 2014
01/28/14
Deadlifts
3-2-2-1-1-1
75 x 10
125 x 10
185 x 5
215 x 3
215 x 2
225 x 2
235 x 2
245 x 1
245 x 1
250 x 1
This got heavy for me. 250 didn't feel like it was gonna come up at first.
3-2-2-1-1-1
75 x 10
125 x 10
185 x 5
215 x 3
215 x 2
225 x 2
235 x 2
245 x 1
245 x 1
250 x 1
This got heavy for me. 250 didn't feel like it was gonna come up at first.
Monday, January 27, 2014
01/23/14
Surfed DOH Rockaway
--------------------------
In the evening I did:
handstand practice - 10 minutes
planche practice - 5 minutes
--------------------------
In the evening I did:
handstand practice - 10 minutes
planche practice - 5 minutes
01/21/14
"Helen"
3 rounds for time
400 meter run
21 kettle bell swings - 1.5pud
12 pullups
time = 11:15 - 1 pud
3 rounds for time
400 meter run
21 kettle bell swings - 1.5pud
12 pullups
time = 11:15 - 1 pud
01/20/14
Thrusters
Warmup jog
45 x 10
75 x 7
95 x 5
115 x 5
135 x 3
145 x 3
155 x 2
160 x 2 F on 2nd
160
160
165 like a champ
Warmup jog
45 x 10
75 x 7
95 x 5
115 x 5
135 x 3
145 x 3
155 x 2
160 x 2 F on 2nd
160
160
165 like a champ
01/16/14
"Chelsea"
Do a round every minute on the minute. Keep going for as long as you can finish the round in the minute.
5 pullups
10 pushups
15 squats
completed 5 rounds + 5 pullups and 10 pushups.
Do a round every minute on the minute. Keep going for as long as you can finish the round in the minute.
5 pullups
10 pushups
15 squats
completed 5 rounds + 5 pullups and 10 pushups.
01/14/14
power cleans
75 x 5
75 x 5
95 x 5
125 x 5
145 x 5
165 x 3
175 x 2 F on 2nd
175 x 2
175
175 F
175
75 x 5
75 x 5
95 x 5
125 x 5
145 x 5
165 x 3
175 x 2 F on 2nd
175 x 2
175
175 F
175
01/10/14
7 rounds for time
30' rope climb (substituted 10 pullups)
15 ring dips
15 toes to bar
10 walking lunges
completed 3 rounds in 26:46
30' rope climb (substituted 10 pullups)
15 ring dips
15 toes to bar
10 walking lunges
completed 3 rounds in 26:46
01/08/14
backsquat
warmup jog
135 x 5
155 x 5
175 x 3
180 x 3
195 x 1
205 x 1
215 x 1 *too easy*
-----------------------------------------------
Double
1 set tabata squats in the evening.
warmup jog
135 x 5
155 x 5
175 x 3
180 x 3
195 x 1
205 x 1
215 x 1 *too easy*
-----------------------------------------------
Double
1 set tabata squats in the evening.
01/06/14
press x 1 pushpress x 3 push jerk x 5
95 135 125
105 140F 135 x 2
115 120 125
125 125 125
145F 130 120
135F
95 135 125
105 140F 135 x 2
115 120 125
125 125 125
145F 130 120
135F
12/09/13
"Cindy"
5 pullups
10 pushups
15 squats
AMAP in 20 minutes
Completed 10 rounds. Strict pullups.
CROSSFIT WORKOUTS 12/02/13
I've been doing crossfit since the beginning of December with Jason and Dave in Jason's Garage. Before that, I had done 3 weeks of working out on my own. I don't have record of the workouts that I did on my own but I have recorded my Crossfit workouts. I will be posting all of those and keeping record of all future workouts.
Day 1
12/02/13
Front Squat
45 x 10
75 x 8
95 x 6
125 x 5
135 x 3
155 x 3
185 x 1
195 x 1
Day 1
12/02/13
Front Squat
45 x 10
75 x 8
95 x 6
125 x 5
135 x 3
155 x 3
185 x 1
195 x 1
01/27/14
WORKOUT GOALS
I've been working out now for just over 2 months. I started in mid November doing my own thing then did CrossFit with my buddy Jason in December and now we are almost done with January. I am starting to notice results. I'm starting to have a little more muscle on my body. Most importantly, I'm starting to see progress towards my goals. Speaking of goals, here is my current list:
- front lever
- windmill
- bar muscle-up (kipping)
- bar muscle-up (non-kipping)
- tumbling double back somersault
- full planche
- back handspring*
- standing backflip*
- dunk*
- 2 handed dunk
- dropstep dunk
- 2 handed dropstep dunk
- stalder press
- human flagpole
- under 6 minute mile
- squat max = 400lbs*
- bench max =225*
- 1 minute handstand (no arch)
- 1 handed handstand
- handstand up stairs
- handstand down stairs
- gain weight to 185 lbs keeping under 5% body fat*
This is just a brainstormed list and I will be adding to it. The asterisked items are things that I used to be able to do but no longer can. Also, I need to weigh myself. I believe I'm at about 170 - 175.
WORKOUT GOALS
I've been working out now for just over 2 months. I started in mid November doing my own thing then did CrossFit with my buddy Jason in December and now we are almost done with January. I am starting to notice results. I'm starting to have a little more muscle on my body. Most importantly, I'm starting to see progress towards my goals. Speaking of goals, here is my current list:
- front lever
- windmill
- bar muscle-up (kipping)
- bar muscle-up (non-kipping)
- tumbling double back somersault
- full planche
- back handspring*
- standing backflip*
- dunk*
- 2 handed dunk
- dropstep dunk
- 2 handed dropstep dunk
- stalder press
- human flagpole
- under 6 minute mile
- squat max = 400lbs*
- bench max =225*
- 1 minute handstand (no arch)
- 1 handed handstand
- handstand up stairs
- handstand down stairs
- gain weight to 185 lbs keeping under 5% body fat*
This is just a brainstormed list and I will be adding to it. The asterisked items are things that I used to be able to do but no longer can. Also, I need to weigh myself. I believe I'm at about 170 - 175.
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