Back to Black - Day 1
I haven’t got stats on the damage, but here is the skinny:
Puppies:
Ten rounds for time of:
5 Burpees
5 Pull-ups (beginner or assisted okay)
Get a plan like Hannibal
Here’s what I think I am doing this week.
Mon -
Kenpo Class
Tues -
For time 25, 20, 15, 10 rep rounds of:
Virtual shoveling
Push-ups
With an Olympic bar holding only one plate (men use 25 pound plate, women use 15 pound plate), touch the plate on one side of the barrier then the other for one “rep.” Barrier is 24”.
Wed -
Kenpo Class
Thurs -
“Nicole”
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-upsPost number of pull-ups completed for each round to comments.
Fri - (either off or)
60 pull-ups and 60 dips for time.
Sat -
3 rounds
Run 400 M
20 Squats for time
Sun -
Push Jerk 5-5-5-5-5 reps
Thats the plan anyway. I don’t know if I can stick to it. But I gotta try. I gotta do something!
“I Love It When A Plan Comes Together.”
Thurs 25th Sept 2008- Success “Grace”
got my lift on today. Back at last!
“Grace”
65 pound Clean and Jerk, 30 reps
time: 30:46 - 5min warm up.
Image: ‘MM-powerlighting’
www.flickr.com/photos/8377931@N02/2171053915
Shut up and get on with it
you heard the man:
Attribution:
Image: ‘Dump your old porn here’
www.flickr.com/photos/80709272@N00/1161503708
Sun 7th Sept 2008 - Not good at all
Well it had to happen sometime. I went back to work this week. My wake ups came at 6:15am, and I stopped the meditation. That needs to start again.
I also messed up my eating in several big ways. Missing meals, eating crap. Drinking bad drinks.
This week I hope to get back into my routine, boost my nutrituion. Get my head on, and keep going.
Gotta keep on trucking. Gotta keep on keeping on.
The weak can never forgive. Forgiveness is the attribute of the strong.– Mahatma Gandhi
Attribution:
Image: ‘Rough days‘
http://www.flickr.com/photos/76261353@N00/296445681
http://www.flickr.com/photos/76261353@N00/296445681
Mon 1st Sept 2008 - 1/2 “Murph”
Got my kip on today, hooray!!!
Pack:
Half Murph
For time:
1 mile Run (8 min)
50 Pull-ups
100 Push-ups
150 Squats
1 mile Run (8 min)
Broke sets:
10 pull ups, 20 push ups, 30 squat x 5
The pull-ups became a lot easier, the kips just happened! It wasn’t pretty, but it worked!
Time: 47min
I guessed that the run’s would take me 8 min, my treadmill has no distance measure, and I haven’t got a Garmin Footpod (yet). The last 8 min run, I put sprints in, a tune called “Painkiller” by Freestylers made me do it.
Check out PainKiller:
Mon 1st Sept 2008- Stats Update
These are my latest stats for week 4:
Still going well, had a blow out on Saturday, so didn’t train Sunday. Back on form on Monday though!
Friday 29th Aug 2008 - Softly Softly
I got up early today to start a new habit for waking and did 15 mins of a 30 min meditation. This has made me really calm today, feels so good.
I also started a new habit for drinking 1 cup of black coffee, when I wake. And this is what it does to me, honest.
I have subscribed to some Yoga Video Podcasts from iTunes, as I want to introduce this into my daily routine. (where will i find time?). Should help focus, relaxation and more importantly flexibility.
Training:
I did crossfit today:
50 military > towel > high stance pull-ups
50 Press ups
50 Sit-ups
50 Squats
Time: 17:50
My focus today was on very good form. As good as possible, pull-ups are improving, slowly slowly.
I then started Bas Ruttens 3 min round MMA workout. I got 3 rounds in, and it was brutal. This is the next level for me. If I get stuck to train, this man will kick my arse.
And finally, I love this:
Upcoming - Plans for the weekend
Friday = “Angie”
Pack:
50-75 Pull ups
50-75 Push ups
50-75 Sit ups
50-75 Squats
Sit ups should either be Ab Mat or full range anchored sit ups
Make every rep ROM perfect
Pull ups:
Full extension at bottom. Head over bar on each rep (not just chin) , or if you are aggressive try chest to bar.
Pushups:
Full body touch at bottom, full extension at top(press down with your shoulders)
Sit ups:
Ab Mat if you have one, otherwise unanchored full ranges
Squats:
Sink well below parallel full extension at top. Do not be satisfied giving up the lumbar curve in the bottom position or not fully extending the hips in the top.
AND:
Saturday/Sunday
For time:
Run 800 meters
30kg Shoulder press, 21 reps
Run 800 meters
30kg Push press, 21 reps
Run 800 meters
30kg Push Jerk, 21 reps
Thurs 28th Aug 2008 - Crossfit Catch-up = Helen’s Dead.
Got my Mojo back:
“Helen”
2 min run on treadmill (no distance measure)
21 x 15kg swings
12 pullups/towel pull-ups/high standing pull-ups
Time: 17:50
Slower then last time, but 6 pull-ups from each set military style.
then Deadlifts:
100kg, 105kg, 110kg, 115kg(f), 115kg, 120kg, (f), 117.4kg(f)
Still not getting over 115kg on my DL.
Definition of Mojo:
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