January 2011
10 posts
2 tags
WOD 1/15/11
Strength Training
-Bench Press (7×3) 75-80-80-80-80-80-80
Conditioning Training
As many rounds as possible in 15min of: (9) -10 Kettlebell Swings(35) -20 Mountain Climbers -5 Dive Bomber Pushups - 5 Pushups ( i kept flopping on the other ones, my shoulders were toast)
3 tags
WOD 1/13/10
Speed Training
-Squat Clean to Squat Snatch (3-2-1-2-3) 55/35-65/45-65/45-65/45-55/35 *Alternate during the rep count between a clean and snatch movement. Do 3 cleans followed by 3 snatches, then rest 2min. Then do 2 cleans followed immediately by 2 snatches, then rest 2min. Continue this for all 5 sets.
Strength Training
-Max Rep Bodyweight Pullups (3xmax) (green band) 4-5-5
-Barbell Curl...
Discovering the Maximum Velocity of Twitter... →
Great read on the repercussions of instant…sometime too instant…information access.
1 tag
2 tags
WOD 1/10
Strength Training Deadlift: (5×1) *Max Effort 185-185-195-195-185 Conditioning Training 5 Rounds for time of: 12:04 -10 Deadlifts (@65%) 120# -7 Handstand Pushups -10 Pullups (black band)
My hands are TORN UP from the DL’s
1 tag
WOD 1/6
Strength Training Weighted Ring Rows (5 x Max Rep)
Conditioning Training
As many rounds as possible in 12min of: (11 rounds)
-5 Burpees -5 Pullups (green band 5 - black band 6)
1 tag
Goals for 1/11
So really going to try to stick to setting a couple monthly goals, and then revisiting them at the end of the month to see what worked, and what didn’t.
January 2011 Goals
Crossfit 3x a week (starting 1/6)
Print out a healthy eating Seinfield calendar for Jan. -put it on the fridge and X mark every day that I follow 80/20.
Read a book - Franzen’s Freedom
Sign up for my...
I need a new work wallpaper…..something winter, but not too distracting.