CF Footballers are nasty strong

100 thrusters in this type of interval rate @ 135# ... that's hulkish. Something to aspire to...

http://www.crossfitfootball.com/page/index.php?menu=blog&page=blog&hide&id=11251

On the minute:

Complete 5 burpees and perform max rep 135 lbs thrusters on the minute.

The goal is to complete 100 total thrusters.

*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.

Post the total number of minutes it took to reach 100 thrusters.

ARGHHHGGHHHH!!!!!!!!

What a goddamn fucking travesty this week was. Working late, working too busy w/ early mornings, after hours commitments like board dinner (involving free food -- uh oh)... no. time. for. workouts. fuckpants.

Mission: absolutely definitely get SOMETHING in tonight or tomorrow (prob tomorrow I guess)...

Get a lift in on Saturday or Sunday (or both). Fucking clean and press to start and then either that Box Jump-SDLHP-Swing thing and/or some focused muscle work.

Wednesday, still makin up. Intervals + Core

running circuit:

• Run 200m
• 10 Jumping Lunges
• Repeat 6x; for time

(expect pain on JLs)

"Core Training #7" from Ross:

• TGUs x 5/side @ 45# (at home - needed to keep 10# plates handy for the SSBs)
• Saxon Side Bends x 6/side (10#)
• V-ups x 10 + Knew Hugs x 10 + V-ups x 5 + Knee Hugs x 5
• Repeat 3-5x. Finish with plank hold for time.

==============
THURSDAY:

Clean and Press +
THIS -- 5 rounds:

• 1 min Box Jumps, 24″
• 1 min Sumo Deadlift High Pulls, 95lbs
• 1 min Kettlebell (DB) Swings, 32kg (70lb)
  
• 1 min rest
• [Score is total reps.]

(hopefully legs are fit enough for the box jumps after all the lunge jumps)

Monday Miss/Tuesday at home

Tuesday #1

Handstand Push Up practice: 6 attempts for 6 max (ouch)

• 1 x 1
• 1 x 1
• 1 x 0 (F)
• 1 x 2
• 1 x 1
• 1 x 1

GPP #2 (fr. Ross):

• Burpees x 30 sec
• Jumping Jacks x 30 sec
• Split Jumps x 30 sec (aka Lunge Jumps)
• Burpees x 30 sec
• Jumping Jacks x 30 sec
• Mountain Climbers x 30 sec

Repeat 5x. 30 second break in between rounds.

MY QUADS! MY CALVES! MY QUADS AND MY CALVES! (This beat me up - especially the lunge jumps. If I was scorin' burpees and LJs or even just the burpees, would not be good score). Did in my room. It was HOT. And the carpet doesn't give me good pop like a hard surface.

Week of 6/14 Menu

Make sure to get these items in (not limited to just these of course, and not necessarily in this order):

• Handstand push-ups
• Any GPP
• Rope Practice
• Intervals (Running, and maybe some Tabata), but def this:
  
  • Run 200m
  • 10 Jumping Lunges
  • Repeat 6x; for time
• THIS -- 5 rounds:
  
  • 1 min Box Jumps, 24″
  • 1 min Sumo Deadlift High Pulls, 95lbs
  • 1 min Kettlebell (DB) Swings, 32kg (70lb)
    
  • 1 min rest
  • [Score is total reps.]
• Strength Day with Clean & Press and either Deadlifts or Squats
• Pull ups and Dips
• At least one or two good Core Circuits (with TGUs, plus focus on obliques and lower abs)
  
  • #1 session: "Core Training #7" from Ross:
    
    • TGUs x 5/side @ 50# (warm up to this weight - it's been a while)
    • Saxon Side Bends x 6/side (light)
    • V-ups x 10 + Knew Hugs x 10 + V-ups x 5 + Knee Hugs x 5
    • Repeat 3-5x. Finish with plank hold for time.
  • #2 session:
    
    • T-push ups x 6
      
    • FCTs x 10
      
    • Hanging or upright leg raises x 10
      
    • Wheel rollouts (4 standing or 12 kneeling)
      
    • Back xtensions or supermans (x 12-15)
      
• Hopefully try that CSI class at the Y
  

Checklist last week covered:

• Strength (only 1)
  
• GPP
  
• Core Session (only 1)
  
• Intervals (running)
• Some less-than-intense metcon training

Friday: Humble [Strength... or lack there of] Pie

Warmed up with some stretching and some presses and thrusters @ 90#.

1. Hang Power Clean & Press -- wanted to do 4 x 5 x 135 but this was the best I could get rep-wise:

• 2 x 4 x 135
• 3 x 3 x 135
• (cranked another 5 reps @ 90#, might have been able to do another 1 or 2 3-rep work sets, might have been worth making up the failed sets with more low-rep sets)
  

2. Deadlift -- wanted 3 x 3 x 315 but didn't bring powder and was too sweaty to maintain the grip at that weight (bar was slipping all around, and I have the blood blisters to prove it)

• Warmed up @ 135 and 225...
  
• 1 x 2 x 315
• 1 x 1 x 315
• cranked another quick 5 x 225

3. Barbell Rows

• 5 x 5 x 135

4. Bench Press -- wanted 5 x 5 x 135, got:

• 3 x 5 x 135
• 2 x 4 x 135

BLECH!!!



The ab soreness came into play a *little* on the OHPs but mostly on the benching (go figure) - def felt it a lot there. Not as much as when I did ONE pull-up tho (core is INVOLVED in pull-ups apparently - who knew?)

Get at these same weights next time where the 5-reppers were failures and kill the DL with the powder. Try to go heavier on a few reps with the C&P tho to make sure there's still some muscle shock.

Weigh in: 187

Wednesday: Rest

Doing a strength day tomorrow so don't want to fatigue the muscles too much with a weighted conditioning workout... abs are sore as hell (were fine yesterday but the burpees and functional use - like sitting up with DBs and bars - brought out the effects of that little circuit from Mon) & tri's are a tiny bit sore. All that ads up to making everything with upper body or core pretty difficult (from pull ups and push ups to deadlifts and TGUs). Jesus, abs/core muscles are involved in EVERYTHING. This is where I would normally take a rest day if I were on a normal 4-5 day a week regiment. Gotta save the core bones for another good session on Friday.

(those strike-throughs reflect a lack of time in my schedule more than anything else)

TOMORROW: Strength (Clean and Press and Deadlift and Rows?) + some sort of conditioning circuit with SDLHP and Swings?
FRIDAY: Intervals/Conditioning (below) + Core (TGUs, maybe FCTs)

Either this work out:

• Run 200m
• 10 jumping lunges
• 6x for time

or something with rope, other jumps or air squats.

WEEKEND WORK THIS WEEK IS A MUST

--------------------------------
UPDATE: Awwww would ya look at this ... not but a few min after publishing this original post I see the following workout on CFV's Heavy Metal:

5 rounds:
1 min Box Jumps, 24″
1 min Sumo Deadlift High Pulls, 95lbs
1 min Kettlebell Swings, 32kg
1 min rest

Score is total reps.

Perfect. Will do Thurs if box jumps are possible after deadlifting... otherwise over weekend maybe.

quick note on ymca track area

in the summer, those corner areas off the indoor track with the heavy bags, that I love so much for workout space, kind of get blasted by the ceiling AC vents. Try to get some space in the studios for GPPs and the like as long as workout doesn't incorporate the track, a heavy bag or the possibility of dropping dumbbells on the floor :)

Tuesday: GPP + awmies some....

Warmed up with some stretching and some rope practice...

GPP #1

• Burpees x 30 sec (something like 10, 9, 7, 8, 8... might have been 11 on 1st rd)
  
• Jumping Jacks x 30 sec
• High Knee DB Press (5lb) x 30 sec
• Shadow Boxing x 30 sec (active rest, sort of)

Repeat 5x without rest.

rested for a few minutes and then attempted (failed) a CF Football WOD I saw a while back:

3 rounds for time of :

• 12 right arm KB/DB Power Snatch 1.5 pood/55 lbs
• 12 left arm KB/DB Power Snatch 1.5 pood/55 lbs
• 12 Push Ups
• 25 Double Unders

I did 1 round and was GAASSSED. I can do this, but I need to be a little fresher to start. I still don't have double unders really, so that was the killer. I did first round in 3:29 -- lost some time on the push-ups b/c I needed break, and lots of time on misses on the D/Us. Although it was good practice -- I hit one string of 6 or 7 straight D/Us which is so far the best unbroken string I've done so far.

Because I failed, when I was in the weight room returning the 55lb DB, I decided to rip off a few sets on the arms so I could skip in later lift session.

'Super Set' on Bi/Tri:

• Preacher Curl: 11 x 75; French Press: 11 x 75
• Preacher Curl: 9 x 80; French Press: 9 x 80
• Preacher Curl: 5 x 85; French Press: 6 x 85
• Finished w/ DB Curl: 13/side x 20; Bent-over Tricep Xtension 5/side x 20

Weigh in: 185

Monday: Running Intervals + Core

Snatched the running section from a CFV running/endurance conditioning workout but not sure it's that great on the endurance side. Kind of light work (then again, maybe in the RX "run" means sprint? which I didn't do)... Didn't get to time b/c didn't really keep track of start time and just used second hand on the clock to time breaks (forgot gymboss).

Running Intervals

• Run 400m
• Rest 2 minutes

Repeat 6x

There's another one I saw that's 200m run followed by 10 jumping lunges; 6 rounds for time (no rests) -- that will be harder

Core Circuit

• 10 Russian Twists (25lb) (15 reps on 1st set)
  
• 10 Weighted Sit Ups (25lb)
• 10 Weighted Side Bends/side (45lb)
• 5 Flags

Repeat 3x.

Should have done 4x but ran out of time. Finished with:

• 10 kneeling roll-outs
• 30 second plank
• 10 super mans
• 20 ball crunches

Lower back was hurting and I blame it on there being no back extension apparatus at the gym to keep me strong!

Weigh in: 187

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"P.S." I have been getting in some at home mini-workouts that I have not been logging. If they are substantial enough I will, but it's basically just some things here and there with the dumbbells and pull up bar that I consider "practice." If I get full circuits or solid workouts in they will be clocked.

On the To Do List this week:

• Rope work
• GPP
• Clean + Press
  
  • start off with warm up (maybe thrusters)
  • go for 1 rep at 170 to see if I can hit PR
  • then do strengthy work set at one weight (5x3x140 or something or 5x5 lighter)
    
• Other upper body lifting/strength (including whole/lower back)
  
• More endurance training (with running and jumping probably)
• More CORE