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Wednesday, June 25, 2008

Hand Stand Pushups/Rest Day 6-24-08

It was a rest day for me today, but my buddy Dan from work came over to workout.  He practiced his first ever Overhead Squats and worked up to 80lbs for 5 reps.  He then did 50 Boagrius Burpees for time in 15:13.  It was actually also the first time he had ever done any type of burpee, so I figured why not give him a proper indoctrination into Burpees and have him do Boagrius Burpees.  He loved the workout and said he sweated more during that workout then he has in a long, long time.  I immensely enjoyed seeing his CrossFit sweat angel on my horse mat.  

After his workout we practiced hand stands.  Boy do I need to work on them as my best tonight was probably 3, maybe 4 seconds.  However, I did my first hand stand pushup...5 of them actually...with Dan assisting my balance by holding my legs.  Cool gymnastic benchmark reached.  I've only tried them a couple times, but never with a spotter to help.  Dan explained I had probably been to far away from the wall when I tried them by myself in the past.  I tried my best to do a non assisted headstand into a handstand pushup but wasn't strong enough to push myself up...looks like I've gotta do a lot of assisted handstand pushups before thats going to happen.  

Monday, June 23, 2008

OHS 6-23-08

Overhead Squat 

100lbs x 15 

100lbs is 58.823529% of my bodyweight.  I'm on the long slow road towards my eventual goal of 15 bodyweight OHS.  First though I've gotta get one rep at my bodyweight, which is plenty challenge in and of itself. 

Then I did OHS:

115lbs 5 sets of 3

I wanted to do some deadlifts also but I ran out of time.

On rep 12 of the 100lbs OHS I dropped the bar on the top of my head when I hit the bottom of the squat.  I then cleaned it and finished off the last 4 reps.  My head doesn't hurt, so that's good.  Just a moment of not concentrating hard enough.  Hopefully I didn't look too much like any of these guys:

Sunday, June 22, 2008

50 Boagrius Burpees 6-22-08

I did 50 Boagrius Burpees for time....thats right... not just any burpees.... box jump 25lb dumbells hang power clean and press "Boagrius" burpees:
in 14:29

I'm calling them Boagrius Burpees because these are burpees that Boagrius himself would be proud of and probably did a few hundred every morning as a warmup.  I know, I know, Achilles easily took him out with one blow, so name your own workout after Achilles if you want... but you know Boagrius is a badass and sent many a man to meet his maker before he faced Achilles on the battlefield of Thessaly in Greece.  
If you have no clue what I'm talking about, go watch the movie Troy, its a great flick.  If you've already seen it and still don't know who Boagrius is, then watch it again, he's in the second scene of the movie.

These were tough!  Definitely worthy of Boagrius' namesake.  Compare to when I did 50 Burpees for time on 5-5-08 in 4:37 and it looks like these are about 3 times harder then regular burpees.  

I thought I'd name these because I didn't see this type of burpee listed in the most complete burpee list I've ever encountered which was compiled by BrandX's Jeff Martin aka Guarddawg in post #15 here (please correct me if I'm wrong and these have a name):

Saturday, June 21, 2008

Muscleups 6-21-08

50 Muscleups for time scaled down to the Pack workout:

50 jumping Muscleups

50 Pullups

50 Dips


I broke up the pullups and dips into two sets of 25 each.  I had to do 43 of the dips assisted with a foot on the ground.  I tried to handle most of the weight with my arms and as little as possible with th foot on the ground.  I enjoyed working on Dips because they are one of my weaknesses.

Thursday, June 19, 2008

Pullups, Thrusters, Burpees 6-19-08

5 Rounds:

7 Pullups
7 Thrusters 95lbs
7 Burpees


Worked out with a buddy Kris from work.  He kicked my butt and got 9:19.  I was hoping to beat him because in the Academy he was the top runner in our Academy and was stronger then me too.  I felt like I was always chasing him as far as fitness goes.  This was the first CrossFit workout we did together.  We just talked the other day and I realized that my Fran time is better then his.  I was feeling good about this, that is until we worked out today.  Maybe I shouldn't have eaten that Chipotle Chicken Burrito Bowl.  I could feel it like a rock sitting in my gut during the warmup.  I just felt plain sluggish today.  Enough excuses...I gassed out way too soon and was sucking wind like a fish out of water.  Thanks Crossfit for reminding me to check my ego at the door.

Run/Lunges 6-18-08

Ran a mile in 7:00 min

Then did 150 lunges

Tuesday, June 17, 2008

Fran 6-17-08


21 - 15 - 9

95# Thrusters and Pullups


An improvement of 1:19 from a month ago on 5-12-08.  Not bad.  What was bad is how tough this workout is when you really push it.  Gotta love it. Definitely one of my favorites. 

I broke it up as follows... 

Thrusters: Round 1: 11, 5, 4  Round 2:  5, 5, 5  Round 3:  3, 3, 3
Pullups      Round 1:  7, 7, 7  Round 2:  7, 4, 4  Round 3:  6, 2, 1

Sunday, June 15, 2008

Power Snatch/Power Clean and Jerk 6-15-08

Power Snatch - 95# x 5, 115#, 125#, 135# (failed), 135# - PR

Power Clean and Jerk 3 sets of 3 135#

I didn't have much time today so I just picked a couple key exercises and was done.

Saturday, June 14, 2008

Deadlift and Dips 6-13-08

I ended up working out again today:

21 - 15 - 9

Deadlift 205lbs and Ring Dips


The last time I did this rep scheme in a couplet, I did 185lbs on the Deadlifts, so I was happy to do them at 205lbs today.  My buddy Dan from work, pushed the idea of doing Ring Dips.  I had to cheat on them and put my foot down to help me up for most of the workout.  Dips are my nemesis (one of many) and ring dips are just that much tougher.  I need to continue to work them into my programming.  

Friday, June 13, 2008

Power Clean and Jerk 6-13-08

3 attempts at a muscleup, got it on the 3rd try.

Power Clean and Jerk

95#, 115#, 135#, 155#, 165#, 170# (failed), 170# - NEW PR!  YAHOO!

A buddy Dan from work, came over and I showed him my garage.  He was impressed with my setup and we started to fool around.  It quickly turned into a competition to see who could Power Clean and Jerk more.  As it turned out he failed on 185# and was able to do 170#, so his PR is either 175# or 180#, but he had to leave before we could find out.  I was pleased to get my first PR on the Power Clean and Jerk.  The most I've ever tried before was 65# while working on form, when learning the lift.  So this was the first time I ever tried any real weight.  I was very happy to be able to do my bodyweight as my first PR.  It wasn't pretty, but it happened.  Now I need to actually get some strength and better form and start driving up the weight.

I think I might workout again tonight.

Heavy Bag and Sledgehammer 6-11-08

1 min Sledgehammer, 1 min heavy bag, rest... 1 min Sledgehammer, 1 min heavy bag

Kept it short and sweet tonight.

Monday, June 9, 2008

Squats 6-9-08

Squat 190lbs 5 x 5

compare to 5-18-08 and 4-26-08

I'm glad I completed this workout as its 5 lbs more then the last time I did 5 sets of 5, but I feel like I should be progressing faster with this lift.  Tweaking my back has definitely slowed me down.  But since then I haven't been working it nearly enough.  I really need to fix that.

Saturday, June 7, 2008

Row and Pullups 6-7-08

Warmup 500m row 2:30/500m pace, Snatch and Clean & Jerk with dowel and 1 ring muscle up.

3 Rounds of 800m Row and 35 Pullups


800m Row Round 1 about 3:30, Round 2 3:20, Round 3 3:25
Did the Pullups broken:  Round 1: 15/30/35   Round 2: 7/14/21/26/31/35  Round 3:  10/15/20/25/30/35

Ripped some calluses again.  Which for some reason didn't hurt too bad then, but now I'm feeling them.  Ahhhh the joys of kipping pullups.  An interesting comparison is that I worked out with two buddies Malachi and Andrew who are just about equal in strength as me and we can do about the same amount of deadhang pullups.  We've worked out together before and our times are pretty similar.  However they don't know how to kip and so they did this workout with 15 deadhang pullups (though they tried to kip and kicked their feet like bicycling spider monkeys) each round and struggled to get through it.  One finished in 20:04 and the other in 19:54.  I was hoping to get a little closer to their times, but doing the extra 60 pullups slowed me down by 3 min and 40 seconds.  Oh well, I should have pushed a bit harder on the pullups and taken shorter rests.

Then as a cool down I taught them Overhead Squats and I did 45#x5, 65#x5, 95#x5 - My shoulders were shot from all those pullups, so 95# felt real heavy.

Friday, June 6, 2008

500m Row 6-6-08

500m Row in 1:35 .5 for a PR

Today was supposed to be a rest day but I forgot and started to workout anyways.  Did a 500m row to try and pr.  Apparently when you set up the PM3 computer to row a single distance of 500m at the end the distance becomes zero because it is a countdown from 500.  I wish it would reset to the distance you rowed so this would showed I rowed 500m in 1:35...but oh well.  I was also happy with this effort because I set the paceboat at 1:35, as you can see, and I hit it exactly.  My goal is to drop this down to 1:32.

Thursday, June 5, 2008

OHS/Power Cleans 6-5-08

Pyrros Dimas

Watch this video in awe, for this is truly a Hercules among mere mortals.  Pyrros Dymas 213kg World Record Clean and Jerk:

Warmup:  1000m row,  20 Dips

Overhead Squats: 75# 30 reps broken - took a quick break at 14, 25, and 29

Power Cleans: 
95# x 5
135# 5 sets of 3


Jeff Sunzeri nailing a 185 kilo Clean and Jerk (if I'm seeing it correctly), thats 407 lbs by the way, at the 1982 US National Championships

And Jeff again at the 1982 US National Championships on a 135 kilo (297lb) Snatch.

Just thought I'd post a couple pictures (that I found on his website) of my new Olympic Lifting Coach Jeff Sunzeri.  He's the real deal.  Thats a lot of weight to be putting over your head!  Even if it was 26 years ago.  haha   I can safely say that is more weight then I'll ever be able to lift.  Nice strong work!

Olympic Lifting 6-4-08

Had my first session with an Olympic Lifting coach Jeff Sunzeri with The Athletes Congress Olympic Lifting Club in San Jose.  

Went over the basics on the snatch and clean and jerk.  He started me out with a wooden dowel then moved me up to the 45# bar.  For a workout he had me do:

5 sets of 5 reps of 
Hang Power Snatch 20 Kilos (45lbs)
Hang Power Clean 30 Kilos (65lbs)
Squat 50 Kilos (110lbs)

At these weights all of these exercises were very easy.  But it wasn't about pushing the weight, it was about learning good form.  I had all kinds of firsts today.  Did my first Hang Power Snatch, first Hang Power Clean, first time using a York bar, first time using an Eleiko bar and bumper plates, and was the first time using a hook grip!  Wow!  Lots of firsts!

I was encouraged to hear that after a bit of tweaking and coaching he said I had great form for a complete newbie.  Watching Crossfit Videos, Jim Schmitz video, watching Youtube videos, and reading a bunch of articles online has really paid off.  I had a ton of fun doing these.  We were lifting in a Gold's Gym and it was great to see the strange looks on people's faces as they walked by the lifting platform.  Even better were the looks of sheer horror when the other lifters dropped 120 Kilos from overhead and it smashed into the lifting platform with a resounding boom.  For the entire hour I was there, the only 3 lifters using the platform were Sunzeri's lifters.  Not a single other person wanted to use the platform...what a shame.  As Jeff put it, "Those candyasses wouldn't have a clue what to do with a barbell".  hahaha  A coach after my own heart.  I was reminded once again why I don't workout in a globo gym.  I'll take my CrossFit garage gym ANY day of the week.  Now if I only had an Elieko  

Tuesday, June 3, 2008

Lynne 6-3-08

Lynne (modified):  5 Rounds max pushups and max pullups

Pushups: 62  35  36  34  26  =  193
Pullups:   21  18  15  15  12   =   81

                                   Total  =  274

Did pushups and then straight into pullups and 5 min rest in between 

Felt sluggish today.  Only had 2 hours of sleep.  Uugghh

Sunday, June 1, 2008

OHS/HPC 6-1-08

Warmup 1000m row in 4:50

Overhead Squats 70lbs 30 reps

Hang Power Cleans 6 sets of 3
115, 120, 125, 130, 135, 140