Tennis

Played tennis tonight with Steph. was a lot of fun and felt good to hit the ball again :)

Sunday workouts

For time; AARON - 12:40
35 double unders
8 burpees
28double unders
8 burpees
21 double unders
8 burpees
14 double unders
8 burpees
8double unders
8 burpees

** 10/10 effort today. totally smoked but still felt great somehow. really happy with this. double unders are improving.


Steph: 12:40
For time;
115 single unders
8 burpees
84 single unders
8 burpees
63 single unders
8 burpees
42 single unders
8 burpees
24 single unders
8 burpees

**she worked it as well, good effort today



PM WORKOUT:

Clean and Jerks
95 x 6
135 x 4
155 x 1
165 x fail
165 x fail
165 x 1(PR)
170 x fial

Double down saturday

Double today:

Saturday - AM:
A. [Snatch Grip DL x 1/Power Snatch x 1/OHS x 1/Squat Snatch x 1] in 25 sec; rest 2:35 x 3

A: 95 / 100 / 110 (squat snatch PR)




Saturday PM:
4 rounds for time;
35 wall balls - 20/14# to 10 ft
20 COVP chin ups

Wed/Thur

Wednesday:

Softball, we devastated the competition. Won the game 28-5 I think. I had a smashing hit, and walked twice. I've been really selective about pitches. It's not sexy, but guys get to walk to 2nd, so it's a free double and puts me in scoring position. I'm sure it's the right strategy even tho not as fun.


Thursday:

Rest day according to OPT.

I did form work w/45 lbs and 95 lbs:

Front squats, back squats, cleans, power cleans

I love these workouts

Dead Lift - 55% 1RM; 6 sets of 2; rest 45 sec ((REPS at 225 lbs))
(speed on concentric)
+
Wall Balls - 20/14# to 10 ft - 15 reps; 30 sec rest x 3 (did 15/12/12)*
+
Muscle Up practice (5 min) **
+
Toes to Bar - 3 sets of 10 ***

*hit some hard core VO2max fast on this, super high HB rate, but still felt good, will try and get all reps next time...
**pullups and dips, super slow
***knees to elbows instead.


feel awesome today :) fatty pics coming soon :)

Good workout today, new Front Squat PR

A. 20 unbroken chin ups; rest 2 min x 5
B. Front Squat @ 30X0; 3,2,1; rest 5 min
C. Tabata Sit Ups - total added to push up score from yesterday is score
D. 15 unbroken double unders; rest 45 sec x 5

a) 15x5 very broken
b) 155x3 185x2 205x1 (PR)
c) 18 15 12 11 11 10 10 10 (97 reps)
d) 7/30, 5,30 (quit)

not super happy w/double unders. but felt pretty good today overall. Solid workout.

Power Snatch

A. Power Snatch - 3,2,1; rest 5 min
B. Snatch Pulls - 115% of 1 in A; 3 sets of 3; rest 3 min
C. Tabata Push Ups - total
D. Run 400 m @ 90%; rest 3 min x 2


A) 115x3 125x2 135x1 (PR)
** 125 and 135 were total press-outs
B) 145x3 165x2 165x1
C) didn't record, was brutal
D) slower than i'd like but hit it for the effort


Overall good workout. Must do better to record C/D type stuff next time. Feeling good but wiped out now... Glad with the effort though.

Sucking

I'm really doing a bad job of working out. Walked 7 KM today, reading now. Elbow almost better now and ready to hit it hard again.

Wednesday - Softball

Softball today. We lost again. This is the first time in 3 years our team lost two in a row. We've won our league last 2 years, so this is a bit of an upset I guess. Our team was hitting poorly (I hit well finally :) ). And well, it just seemed that when we got behind everyone lost their zeal.

Didn't have time for the OPT workout, Will do it tomorrow for sure. I'll gradually start adding the OPT + Wednesday softball. OPT is feeling great and I'm really happy that I'm back on track.

Today back starting to hurt from the chin ups, but feels awesome :)

Tremendous Tuesday

Felt pretty good. Ate pretty clean today. Energy levels feeling good and stable. Not really sore anywhere because I've taken it a bit light - throwing to hard in softball. Will have to figure out a way to make sure I don't get injured throwing, as we have 8 more weeks of softball + playoffs.


Cool workout today, i liked it a lot:

A1. Close Grip Bench Press - 16" - 1,1,1,1,1; rest 3 min
A2. 15 unbroken chin ups (mod from 30) - COVP; rest 3 min


Aaron:
A1. 155, 205, 225 (PR), 235 fail, 230 fail
A2. 7 unbroken (15), 8 ub (15), 6 (15), 7(15), 5 (8)


Forearms started to burn pretty nicely on the 3rd set and throughout after that.


Steph:
a1 65 70 75f 70 70
a2 @ 120 lb assist 20 20 20 15 15

Rest Day

So I don't deserve it, but sticking with the programming and picking it up again tomorrow. Walked 7 KM today, did some airsquats.

I threw the football some today, my elbow still hurts when I throw. Hopefully it won't be bad for softball on wednesday. I plan to kick ass.

In regards to crossfit games 2011. I'm going to do it. I've been researching some, and it seems the top finishers are always A) very fit and B) VERY STRONG. I'm seeing quickly that I will need to not only be fit, but also quite strong. I have no idea what my genetic max str is, but I'm excited to embark on that journey the next few years.

Tennis Elbow II

Taking it easy today on the elbow. It hurts less today. Tomorrow is an OPT rest day. I'll plan to try and do the full workout on Tuesday and Wednesday and throw smarter in softball this week.

Walked 7 KM

Tennis Elbow

So not a great way to start the blog, but whatever. Tennis elbow, threw some balls a bit too hard in softball and now regretting it. Dips are excruciating and really can't do my normal workouts. After researching it, it seems that I must take it light. I'm planning to deviate from the normal workouts some and make them non elbow intensive metcons.


Today's workout:

Overhead Squat form practice.
Lots of double-unders for 10 minutes as I could breathe.


That's it. Need to let elbow recover, as I'm sure I'll be throwing again in softball Wednesday. Going to make it smart.

Crossfit Games

Moving my workouts to blog here instead. Easier format and no activity on Google Wave anyway.