Push Press
5 sets x 3 reps
Then:
AMRAP in 10 minutes of
7 dips
7 situps
7 pullups
Do the push presses heavy, as heavy as you can manage for three reps. Use full range of motion. That means end up overhead not above head. Lock the barbell out at the top. Pick your weight and do it for five sets. Should be almost impossible to move the last rep of the last set, but get it done anyway.
Post weights used and rounds complete to comments.
Tuesday, June 30, 2009
Sunday, June 28, 2009
June 29,2009
Warm-up good; this one isn't going to be pretty.
For time:
100 Squats
30 Box Jumps
30 swings 45+ (m) 35+ (w)
30 Sit-ups
30 Power cleans @ 95 (m) 65 (w)
30 Burpees
30 Wall-ball shots
800 meter run
Post time and weights used to comments
For time:
100 Squats
30 Box Jumps
30 swings 45+ (m) 35+ (w)
30 Sit-ups
30 Power cleans @ 95 (m) 65 (w)
30 Burpees
30 Wall-ball shots
800 meter run
Post time and weights used to comments
Friday, June 26, 2009
June 27, 2009
Front Squat
3 sets x 5 reps
AMRAP in 10 minutes
3 Handstand Pushups or HSPU negatives
7 Pullups
3 sets x 5 reps
AMRAP in 10 minutes
3 Handstand Pushups or HSPU negatives
7 Pullups
Thursday, June 25, 2009
June 26, 2009
Workout:
Fran
21-15-9 of
Thrusters @ 95#(m), 65# (w)
Pullups
If you have never done Fran before, try it unscaled. It has become for some unknown reason the end-all be-all workout of many Crossfitters' lives. I personally don't care for it much. My best time ever is somewhere in the upper 5 minute range. When you are finished you may commiserate with thousands of others who have felt the wrath of this workout.
21-15-9 of
Thrusters @ 95#(m), 65# (w)
Pullups
If you have never done Fran before, try it unscaled. It has become for some unknown reason the end-all be-all workout of many Crossfitters' lives. I personally don't care for it much. My best time ever is somewhere in the upper 5 minute range. When you are finished you may commiserate with thousands of others who have felt the wrath of this workout.
Tuesday, June 23, 2009
June 24, 2009
Handstands
Workout:
21-18-15-12- and 9 rep rounds of:
Deadlift
Hang power clean
Front squat
Push Press
Post weight and time to complete to comments
Workout:
21-18-15-12- and 9 rep rounds of:
Deadlift
Hang power clean
Front squat
Push Press
Post weight and time to complete to comments
Sunday, June 21, 2009
June 22, 2009
Handstands
Workout:
400M
50 situps
400M
40 situps
400M
30 situps
400M
20 situps
400M
10 situps
Post time to comments.
Workout:
400M
50 situps
400M
40 situps
400M
30 situps
400M
20 situps
400M
10 situps
Post time to comments.
Friday, June 19, 2009
June 20, 2009
Workout:
No workout at the gym. There will be Jiu-Jitsu if that interests you. It starts at 11 am. If not, go run 5K and post your time. You can go to www.mapmyrun.com to figure out a 5K route. See you Monday.
No workout at the gym. There will be Jiu-Jitsu if that interests you. It starts at 11 am. If not, go run 5K and post your time. You can go to www.mapmyrun.com to figure out a 5K route. See you Monday.
June 19, 2009
Workout:
With a continuously running clock do 2x number of pushups by the minute on the minute until you cannot complete the number of reps within the current minute; up to 20 minutes.
Rest 5 minutes
Then use the same protocol for squats at 3x the minute.
For example, Minute 1=2 pushups, Minute 2=4 pushups, Minute 10=20 pushups, and so on.
If at minute 15 you cannont complete 30 pushups you are done.
Squats are the same except 3x the minute.
Correct form is King, make every rep perfect.
Post rounds completed to comments.
With a continuously running clock do 2x number of pushups by the minute on the minute until you cannot complete the number of reps within the current minute; up to 20 minutes.
Rest 5 minutes
Then use the same protocol for squats at 3x the minute.
For example, Minute 1=2 pushups, Minute 2=4 pushups, Minute 10=20 pushups, and so on.
If at minute 15 you cannont complete 30 pushups you are done.
Squats are the same except 3x the minute.
Correct form is King, make every rep perfect.
Post rounds completed to comments.
Wednesday, June 17, 2009
No class June 20, 2009
Workout for June 20, 2009 is run 5K. Go to http://www.mapmyrun.com and figure out your route, or for sake of easy just sign up for the "Beat the Heak 5K" in Byrd Park. Use the link on this page. It's is just $20 and you get a t-shirt.
June 17, 2009
L-Hangs & L-Sits
Workout:
5 Rounds for Time
50 Box Jumps
15 Overhead Squats (95# M, 65# W)
Workout:
5 Rounds for Time
50 Box Jumps
15 Overhead Squats (95# M, 65# W)
Sunday, June 14, 2009
June 15, 2009
Handstands
Medicine Ball Clean
Workout:
AMRAP in 20 minutes of:
200M Run
10 Hand Stand Pushups
10 Med Ball Cleans
Post Rounds complete to comments.
Medicine Ball Clean
Workout:
AMRAP in 20 minutes of:
200M Run
10 Hand Stand Pushups
10 Med Ball Cleans
Post Rounds complete to comments.
Diet Update
So 10 days into this nutritional experiment of less than 100 g of carbohydrates, 150 g protein, hitting between 2500 and 3000 calories total per day. No grains, no sugar, no processed food allowed. I haven't been including the little bit of milk in my coffee in my calculations. Here's the results so far, 4 pounds down consistantly. Weigh in every morning before eating. Abs are becoming visible. Haven't noticed any strength loss.
I know I am eating too much fruit and not enough veggies, also too much dairy. I can tweak that going forward. I feel like I have more energy, but how do you measure? If your goal is weight/fat loss I highly recommend going to www.fitday.com and logging what goes in your mouth. you may be suprised. Here is my food log, faithfully updated after every meal: http://fitday.com/fitness/PublicJournals.html?Owner=hbring
Comments are welcome, so bring them on.
I know I am eating too much fruit and not enough veggies, also too much dairy. I can tweak that going forward. I feel like I have more energy, but how do you measure? If your goal is weight/fat loss I highly recommend going to www.fitday.com and logging what goes in your mouth. you may be suprised. Here is my food log, faithfully updated after every meal: http://fitday.com/fitness/PublicJournals.html?Owner=hbring
Comments are welcome, so bring them on.
Friday, June 12, 2009
June 13, 2009
Handstands and Handstand Pushup or HSPU negatives
Workout:
10 Rounds of 30 seconds on/30 seconds off of
Dumbbell Hang Power Clean
Rest 3 minutes
10 Rounds of 30 on/30 off of
Weighted situps
Post reps completed and weight used to comments.
Workout:
10 Rounds of 30 seconds on/30 seconds off of
Dumbbell Hang Power Clean
Rest 3 minutes
10 Rounds of 30 on/30 off of
Weighted situps
Post reps completed and weight used to comments.
June 12, 2009
Workout:
Lynne
5 rounds of
Bodyweight Bench Press
Pullups
Both for max reps per round
Take enough time between to ensure max reps are achieved.
Post weight used and total reps to comments.
Lynne
5 rounds of
Bodyweight Bench Press
Pullups
Both for max reps per round
Take enough time between to ensure max reps are achieved.
Post weight used and total reps to comments.
Wednesday, June 10, 2009
June 10, 2009
L hangs and front levers
Workout:
800M
100 situps
400 M
75 pushups
200 M
50 pullups
100 M
25 ring dips
Post time and subs to comments
Workout:
800M
100 situps
400 M
75 pushups
200 M
50 pullups
100 M
25 ring dips
Post time and subs to comments
Sunday, June 7, 2009
June 8, 2009
Turkish Get Ups
Workout:
Barbara
5 rounds of
20 Pullup
30 Pushup
40 Situp
50 Squat
Do one round at a time for time. Rest 3 minutes between rounds
Post Round times and any subs to comments.
Workout:
Barbara
5 rounds of
20 Pullup
30 Pushup
40 Situp
50 Squat
Do one round at a time for time. Rest 3 minutes between rounds
Post Round times and any subs to comments.
Friday, June 5, 2009
June 6, 2009
Workout:
Deadlift
3-3-3-1-1-1
then:
AMRAP in 10 minutes of:
15 Box Jumps
15 Pushups
Lift heavy today. We don't get to do it that often so lets make it count.
Post deadlift weights and rounds complete to comments.
Deadlift
3-3-3-1-1-1
then:
AMRAP in 10 minutes of:
15 Box Jumps
15 Pushups
Lift heavy today. We don't get to do it that often so lets make it count.
Post deadlift weights and rounds complete to comments.
Thursday, June 4, 2009
June 5, 2009
Lots of Handstand practice and Handstand push up attempts
Workout:
4 rounds of
50 squats
100 ft. walking lunge
15 pullups
Post time and subs to comments.
On June 20, the workout will be run 5k for the metrically challenged that's 3.1 miles. There will be no workout at the gym. I would like to see you at the "Beat the Heat 5K" in Byrd Park. You can sign up at the link on the right side of this page. There is a kids run and it benefits the firefighters of the Richmond Fire Department. It is relatively cheap and you get a shirt. If you don't want to run the race but still want to do the workout go to: http://www.mapmyrun.com/ and make your own 5k course.
On the dietary front, I tried the Zone Diet for two weeks. It has too many carbs for me; I felt like crap. Now I am on 150-185g protein per day and less than 100g carb per day and fat be damned (meaning I don't care how much fat I eat, as long as it comes from mostly animal sources like butter, bacon grease, whole milk) I shoot for at least 2,500 calories per day and should probably eat more, but that is difficult. No grains, no sugar as little processed crap as possible.
I've been keeping track of everything I put in my mouth for a few days here: http://fitday.com/fitness/PublicJournals.html?Owner=hbring if you are interested. My goal is to be leaner (meaning achieve six-pack abs over 40 years old, never having had them before) Narcissistic I know, sue me.
Workout:
4 rounds of
50 squats
100 ft. walking lunge
15 pullups
Post time and subs to comments.
On June 20, the workout will be run 5k for the metrically challenged that's 3.1 miles. There will be no workout at the gym. I would like to see you at the "Beat the Heat 5K" in Byrd Park. You can sign up at the link on the right side of this page. There is a kids run and it benefits the firefighters of the Richmond Fire Department. It is relatively cheap and you get a shirt. If you don't want to run the race but still want to do the workout go to: http://www.mapmyrun.com/ and make your own 5k course.
On the dietary front, I tried the Zone Diet for two weeks. It has too many carbs for me; I felt like crap. Now I am on 150-185g protein per day and less than 100g carb per day and fat be damned (meaning I don't care how much fat I eat, as long as it comes from mostly animal sources like butter, bacon grease, whole milk) I shoot for at least 2,500 calories per day and should probably eat more, but that is difficult. No grains, no sugar as little processed crap as possible.
I've been keeping track of everything I put in my mouth for a few days here: http://fitday.com/fitness/PublicJournals.html?Owner=hbring if you are interested. My goal is to be leaner (meaning achieve six-pack abs over 40 years old, never having had them before) Narcissistic I know, sue me.
Tuesday, June 2, 2009
June 3, 2009
Double unders
Workout:
10 rounds of:
10 pullup
20 pushup
30 squat
Times and subs to comments.
Workout:
10 rounds of:
10 pullup
20 pushup
30 squat
Times and subs to comments.
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