Workout 12/20/2011: 603PTP Day16

Quick and Dirty...that's how this workout went. I produced so much sweat on this workout that students at my school asked me, "Did you just finish swimming?" and "We have a pool here?" It was quite funny and made me feel like I put in work even though the entire workout from Buy-in to Cash-out took me about 30 minutes.
So here it is...

Buy-in: 30 Box Jumps + 30 Pistols (15L/15R) *Box Jumps were really Bench Jumps, and Pistols was a interesting move to work on. I look forward to working on them again.

603WOD: AMRAP in 10:00 of "Bear Complex" (follow the link for a tutorial) *29 Rounds in 10:00. I used 65#

Cash-out: Hip flexibility work

Yep, this 603PTP is still very fun for me. Let's keep it going!

Workout 12/16/2011: 603PTP Day10

Workout: 603PTP Day10

Buy-in: Dislocates/Rotational Dislocates + Practice Handstand Holds with Forward Rolls (Fun, made me feel like a kid)

Deadlift: 5 x 185#; 3 x 275#

Shoulder Press: 5 x 80#; 3 x 115#

Cash-out: Power Cleans 3-3-3 + Front Squats 5-5-5 (Power Cleans 95#, 105#, 115#; Front Squats 95#, 115#, 135#)*Photo courtesy of P3 CrossFit

Workout 1/13: Power Cleans and Dips

Scott is watching! That is the mantra I have to tell myself when it comes to working out now. Recently I met up with my friend Scott who has been rockin' the CrossFit and running. Funny because that is what I am trying to do also, but my blog shows that I have been slumping in that area. So I now have to remember that he reads my blog, and he is going to keep me accountable. And now I have to send this link to another friend of mine because he said he wanted to do that same thing; read my blog to keep me accountable. Okay, so here we go.

Also, I figure I should be a man/coach of my word. I wrote this in my athletes' training log. It comes from Coach Jeff Arbogast of Utah. "Workouts have an inertia all their own. Once you start stringing together workouts with consistency, they develop the inertia of a snowball rolling downhill. They pick up momentum and ultimately become a huge motivator. If you have put together an entire week of training without missing anything, you accomplish something that helps with getting out of bed in the second week. One month becomes two, and two becomes a season, and a couple seasons become a yearly plan. Do what you can to keep the string of training alive so it helps drive you."

Time to eat my words!

Workout: Power Cleans and Dips
Warm-up
65# Power Cleans x 12
Assisted Dips x 20
65# Power Cleans x 9
Assisted Dips x 15
65# Power Cleans x 6
Assisted Dips x 10
65# Power Cleans x 3
Assisted Dips x 5
(Time: 9:30.83)
Cool-down

Workout 9/15: 200m Sprints and The Chief

Okay, my act is pulling together here as I have mentioned last post. So, here's the plan; I have the Urbanathlon coming up soon, so it's time to get serious. The plan includes CF and CFEndurance. And today I will attempt to do a duel workout.

Morning Workout: 6x200m Sprints @ 90%
(On Treadmill)
1) 8.6 mph
2) 8.8 mph
3) 9.0 mph
4) 9.2 mph
5) 9.4 mph
6) 10.0 mph
*It was hard to gauge 90% effort since I was not running on solid ground. So I just picked a starting point and ratcheted it up. That last one was approaching difficulty, but I bet I could start faster next time.

Afternoon Workout: "The Chief"
Max Sets in 3:00 of...
75# Power Cleans x 3
6 Push-ups
9 Squats
x 5 Rounds
(Rd. 1: 4 Sets; Rd. 2: 3+; Rd. 3: 3+; Rd. 4: 3+; Rd. 5: 3)
*I did it!
I found a spring goal. I'll be looking for a team soon! Any takers?