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August 6, 2010
5/3/1 Cycle II Phase iii Part A: Clean & Jerks and Back Squat Phase iii is 5 x 75% / 3 x 85% / max reps x 95% Warm-Up: some infant-in-arms dancing and thrusters; a few minutes of jump rope / double under practice; 10 burpees; 10 sit ups; 10 squats; 10 push-ups; 2 kipping [...] August 1, 2010
Been too busy to write down sessions and such but I lifted today and it seemed like I should make a record. Since I last lifted (last Sunday) I have been on five good surfing sessions (Mon, Tue, Wed, Fri, Sat) and on Thursday I did an approximately 5 mile run / 500 foot climb [...] July 14, 2010
Feeling weak and feeble after a full week (!) of being under the weather, with aches and fever, unable to surf or work out, I started the second cycle of my summer 5/3/1 today. Phase I is 5 x 65%, 5 x 75%, 5 x 85% (of 90% of 1 RM +10 lbs for lower [...] July 9, 2010
5/3/1, Phase IV (deload), 5×40%, 5×50%, 5×60% I combined all my phase IV lifts into one day’s work. I did a quick warm-up and then did the various lifts in the sequence of weights, which meant that I did some shoulder press sets, then alternated press, clean and jerk, and squats, and finished up with [...] June 28, 2010
Workout today: moving rocks, kipping pull ups and power clean and jerks (up to 140 x 5) and back squats (up to 160 x 8). Warm-Up Moved 10 large rocks (45-75 lbs each), mostly in overhead position, and shoveled sand (working on the path to the beach) Walking on the beach, wading in the creek. [...] June 7, 2010
Training Cycle: Week 5/6 (Vacation Work Week) Diet: Ad Libitum QuantitiesWhole/Clean/Paleo Zone w/ 2x-4x fat First workout of the Week Summer Surf Session: 1 Surfing 01 Wildlife I’ve seen here since arriving on Sunday: a bald eagle (eating something on the beach), seagulls and pelicans, a hummingbird, bunnies, and today, while surfing, a whole bunch [...] May 5, 2010
New PR in Power Clean (170#), new PR in Clean and Jerk (165#), new PR in the mile run (6:35). A banner day, and an eloquent testimony to the power of rest and recovery, at least for the older athlete. April 10, 2010
The CrossFit Asheville workout today was Turkish Get-Ups and “A Moment In Time,” a WOD we last completed on Sep. 14th, 2009. I did a different sprint distance, and used a lighter weight. But I still feel I crushed my previous effort. The way I did this workout left me feeling spent all day. It [...] January 20, 2010
Kettlebell swings, 10 x 45 / 10x 53 / 5 x 10 x 2 pood. Then: 4 rounds of Clean and Jerks and Rowing for Watts, max reps (used 120 lbs): 24 reps and 1276 watts. |
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