Workout at Northshore CrossFit

Today I went over to Northshore CrossFit in Beverly MA for a workout. It was great! The workout was 3 rounds of 10 medball passes & 10 clap pushups with a partner (5 each) followed by getting 10000 pounds total overhead, with your partner. My partner and I used 75 lbs and I did 65 reps he did 70 reps. Then we did 3 more rounds of 10 medball passes & 10 clap pushups. We finished in 11:20. I was fortunate/unfortunate enough to have Brian the guy running the as my partner. Fortunate because he's in incredible shape and pushed me to keep going when I would have rested or given up. Unfortunate for the same reason, because I haven't come that close to throwing up in a workout in long time. Northshore CrossFit is a great place to train, I'm thankful that when I'm down at my in-laws in Salem I can head over for a workout!

Workout 11/17

Today I did the WKC fitness protocol level eight! 12rpm on snatches and one ARM jerks. 10 rpm on long cycle. One and a half minutes per hand. Rest 30 seconds between exercises. That was pretty dang hard! Bring on level 9! sad I say cowering behind the nearest object that will hide me

workout 10/30/09

Today I did a fun workout, it was a triplet with a rep set of 10 down to 1 it was somewhat light but it still beat me up. I did double KB dead lifts with 24's, double KB floor presses with 20's, and double KB clean+front squats with 20's. My hammies are tightening up and it's still the same day! Tomorrow might suck for walking...

Workout 10/12/09

Today was 8 minutes of snatches with the 16k bell, 4 right/4 left at 12 reps per minute, then tabatas swings with a 24k bell. Good stuff!

only 6 min

today i've got to be quick, I did 6 min one arm long cycle clean and jerks with the 20k bell at 10 reps per minute. That whooped me!

Thursday/Friday Workouts

On Thursday I did a light version of KB Grace which is 30 clean and jerks for time. I use 2-20k kettlebells and went to town, it was harder than I thought it would be but it didn't totally smoke me, I did the first 15 reps without stopping then went 8, then 7. I did it in 3:30.

On Friday I did a modified version of the Seacoast Kettlebell workout. I did as many rounds as possible in 4 min of 2 cleans r/l, 4 tactical lunges r/l, 6 snatches r/l, 8 front squats r/l. Then repeat. In the first 4 minutes I used a 24k kettlebell and made 2 rounds, actually I didn't quite finish the 2 rounds in the alloted time but I finished the 2nd round a couple of seconds after the buzzer went off, and holy crap that was hard! In the 2nd round I used a 16k kettlebell and after the beating I took in the 1st 4 minutes I still only managed 2 rounds but I did finish in the allotted time! I'm going to hurt alot this weekend!

AWESOME STUFF, Thanks CrossFit and Seacoast KettleBells

Burpees/Pull-Ups

Today I had the kids do a couplet of burpees/pull ups with a 21-15-9 rep scheme. Even in this heat one of them did the workout in 3:59!!! That kid totally smoked me I did it in 5:43 which (regardless of having my butt kicked by a 10 year old) is an improvement of 42 seconds, the last time I did this workout I did it in 6:25. Ergo I'm getting more fit!!

Fun workout today!

So today I did a pretty fun KB workout. I did 5 rounds for time of 10 KB snatches right/left and 7 pull ups. It took me 6:37. The KB snatches felt pretty good but I haven't done too many pull ups lately so the 4th and 5th set of pull ups were broken up. All in all it was a great workout!

Killer bodyweight WOD

Today was:

3 rounds for time of,
10 Pull ups
15 Push ups
20 Air Squats
25 Box jumps (20")

It took me 6:03 to get this WOD done and it was awesome. I was thinking about what to do for my workout and I had programmed this for my gymnasts and decided I'd give it a go as well. I remember a CrossFit radio segment once where the owner of Wasatch Crossfit said at least once a week he laid it out on the floor with some sort of "cardio". I decided today that I'd push when I'd normally stop and I gotta say it sucked but it was worth it.

swing burp swing burp...

Today I did 4 rounds of a couplet of 15 american swings with a 24kg KB and 10 burpees. Wow did that ever suck! It took me 5:22. It was funny because at the end of the 1st round beginning of the 2nd round I was contemplating maybe 5 rounds...HAHAHA it's been about 15 min since I did the workout and I'm still dripping sweat across my computer keyboard! I hope something doesn't short out.

Heavy Thrusters!!

I did the CF Mainsite WOD yesterday. 6 singles of thrusters. I got up to 90.5 kilos which is approx 199 lbs. I still have to work on my shoulder flexibility to be able to hold the bar in the rack position because it kills my wrists.

When I got to the gym there was an Olympic lifting coach helping out a guy. It was fun to talk to a couple of guys at the gym that were past the bodybuilding cookie cutter workouts.

Pull ups galore

Todays workout was 5 dead hang pull ups and 5 kipping pull ups I took about 1.5 min rest between each set, I stopped the workout at 15 min. I got 76 pull ups done total. Good fun!

workout 7-3-09 OUTSIDE WOOHOO

Today I did a modified version of the CrossFit Mainsite WOD "Randy"

75 Power snatches for time with 75#

I didn't have a barbell to do this with so I did 76 KB snatches with a 53#KB. The awesome thing was I got to go outside on the deck to do it!! The workout took me 3 min 17 sec

Last 2 Workouts

The last two workouts I did were from North Shore CrossFit, they were very cool WOD's. The 1st one:

5 rounds of

10 overhead squats

10 burpees

run 200 meters

I had to modify this one because I didn't know how far 200 meters was and so I planned to use a C2 rower but when I started, someone came in and started using the rower. It was also a pretty hard workout so it took me a while to get through 4 rounds so I stopped at 4 rounds (10m 30s)because I had to get to work.

The 2nd workout was a lot faster but it was challenging in its own right. The WOD was called "Man in the Mirror"

5 handstand push ups

10 dumbell cleans left

15 burpees

20 dumbell overhead lunges

15 burpees

10 dumbell cleans right

5 handstand push ups

This one took me 5:58

Good Stuff!

Pressing, pressing, pressing...

Today I did a modified version of the CrossFit Mainsite WOD. I got the workout from CrossFit New Hampshire and I did it for only 10 minutes, and believe me when I say 10 minutes was plenty!!

AMRAP in 10 minutes of
5 x HSPU's
10 x Push-ups
15 x Ring Dips

3 rounds

I was pretty pleased with myself because I did full handstand push ups! I haven't done handstand push ups in over a decade due to shoulder issues. So I was a bit nervous to try them, but down and up I went and no pain! I've been improving on my dips (having avoided them for more than a decade as well due to shoulder problems) and so I tried a full ring dip a couple of days ago and didn't have any pain so I was pretty excited, but tonight I didn't think pushing it would be a good idea. I did the workout and made three rounds and have some shoulder pain but I can tell the irritation I'm feeling isn't going to sideline me like it would have a few months ago. A little ice and rest then I'll be ready to go.

Partial CF Mainsite WOD

So today I did 2/3 of todays CrossFit WOD. I ran out of time and had to get to work. Dang jobs!!

For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups

With a 20# Med Ball

Anyway, I don't have a med ball or a place to do wall ball shots. So I used a 30# KB and did thrusters in place of them. The first set of thrusters was broken up 25/25, the second set was 15, 20. The pull ups were horrendous for me, on the 1st set I did 15, then failed at about 5 pull ups all the way up to 50, the second set I just failed at 5 and it was seven sets of 5 pull ups.

14:15

Next time - with a med ball and full workout.

Snatches...

Today I did the CrossFit mainsite WOD it was 1o singles of hang power snatches. I forgot to keep a log of each rep (oops). I feel like I struggled a bit on my techinque, I've got to get someone to have a look at my technique. I got up to 153# for my last couple of sets, the gym I went to had bumpers in kilos only. All in all it was a good workout and a good reminder I need to get some help with my snatches.

Workout for 6-16-09

Today I did 10 sets of 7 KB snatches r/l with a 53# KB on the minute, 140 snatches total. This was a lot harder than last week when I did 10x6! It's only one rep per set addition but it's 20 reps overall, a 16% increase is somewhat substantial. I even got a little itty bitty rip. Good stuff!!

Today's workout

Today I did the CrossFit main site WOD and can I just say, I totally have no endurance for pull ups!!! In a cruel way that's one of the beautiful things about CrossFit because it takes your weaknesses exposes them and makes you work on them.

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

16:27

workout 6-12-09

AMRAP in 15 min of:
10 double KB cleans
12 push ups
14 situps

I made 7 rounds + 10 KB cleans

This was a pretty tough workout. I wasn't sure what to expect from this one. I should have used heavier KB's, I used 30 pounders because I don't have 2 heavier ones. I should have definitely used 53# KB's. So the KB part was fairly easy for me. The push ups on the other hand freakin smoked me. The situps weren't as bad as I figured they would be either. For some reason the pushups were killing my breathing as well as my shoulders. I would have definitely ratcheted up the power output if I had used heavier KB's but this workout still beat me up.