ROP week 4 off day

jogged 13 min. walked 8 min.

ROP week 4 test day

wu:
24kg fig. 8 to hold: 3x5/5
hindu pushup: 3x5
16kg C&P: 3x1/1
24kg loaded clean: 3x1/1

24kg C&MP: 5 left, 2 right
16kg SN x 10 min.: 190 total

ROP week 4 - light day

wu:
24kg fig. 8 to hold: 3x5/5
hindu pushup: 3x5

16kg CL&MP: 5(1,2,3)
ring pullup: 5(1,2,3)

16kg SN x 8 min.: 6x10/10 = 120 total

34 min. total

ROP week 3 heavy day

wu:
24kg fig. 8 to hold: 3x5/5
hindu push-up: 3x5

16kg CL&MP: 5(1,2,3)
ring pull-up: 5(1,2,3)

16 SW x 5 min.: (25/25,15/15)(10/10,10/10) 10/10, 5/5 = 150 total 30/min.

28 min. total

ROP week 3 - med. day

wu:
24 kg fig. 8 to hold: 3x5/5
hindu push-up: 3x5

16kg CL&MP: 5(1,2,3)
ring pull-up: 5(1,2,3)

16kg SW x 7 min.: 2x25/25, 20/20, 15/15 = 170 total

32 min. total

ROP week 3 - variety day

24kg WM: 3x3/3
ring dips: 3x3
80# SB PP: 3x3
12lb. shot alt. grip: 3x10/10

12 min.

ROP week 3 light day

wu:
24kg fig. 8 to hold: 3x5/5
hindu pushup: 3x5

16kg CL&MP: 5(1,2,3)
ring pull-up: 5(1,2,3)

16kg SN x 6 min.: 3x10/10, 5/5 = 70 total

31 min. total

ROP week 2 off day

6 x 30 sec. sprints with 2-3 in between

ROP week 2 - hard day

wu:
24kg fig. 8 to hold: 3x5/5
hindu push-up: 3x5

16kg CL&MP: 4(1,2,3)
ring pull-up: 4(1,2,3)

16kg SW x 6 min.: 3(10/10) 2(10/10) 2(10/10) 10/10 5/5 = 170 total 28/min.

ROP week 2 - variety day

3 rds.

ring dips x3
32kg high pull x5/5
32kg THFS x5
24kg SW x5/5
12lb. shot alt. grip x5/5

ROP week 2 med. day - 10/4/06

wu:
24kg fig. 8 to hold: 3x5/5
hindu pushup: 3x5

16kg CL&MP: 4(1,2,3)
ring pullup: 4(1,2,3)

16 kg SW x 8 min.: 25/25, (2x10/10), 2(10/10,5/5), (5/5,5/5) = 170 total

ROP week 2 - variety day

24kg WM: 3x3/3
ring dip: 3x3
80# SB CL+PP: 3x2
12lb. shot alt. grip toss: 3x5/5

12 min.

ROP week 2 - light day

wu:
24kg fig. 8 to hold: 3x5/5
hindu pushup: 3x5

16kg C&MP: 4(1,2,3)
ring pullup: 4(1,2,3)

16kg SN x 7 min.: 4x10/10, 5/5 = 90 total

26 min. very little rest between sets

ROP week 1 - heavy day

wu:
24kg figure 8 to hold: 3x5/5
hindu push-up: 3x5

16kg CL&MP: 3(1,2,3)
ring pull-up: 3(1,2,3)

16kg SW x 4 min.: 25/25, 15/15, 15/15, 5/1

29 min. total

ROP week 1 - variety day

ring dip: 3x3
24kg WM: 3x2/2
32kg DL (with light band): 3x3/3

ROP week 1 - med. day

wu:
24kg fig. 8 to hold: 3x5/5
hindu pushup: 3x5

16kg C&MP: 3x(1,2,3)
ring pullup: 3x(1,2,3)

16kg SW x 6 min.: 20/20, 2x15/15, 2x10/10 = 140 total

I was extremely tired today. did not get good sleep!

23 min. total

ROP week 1 variety day

ring dips x3
65# SB shouldering x3/3
65# SB high pull x5
80# SB FS x5

did 4 rds.

ROP week 1 - light day - revised

wu:
24kg fig. 8 to hold: 3x5/5
hindu push-up: 3x5

16kg C&MP: 3x(1,2,3,)
pullup: 3x(1,2,3)

revised my workout using ETK Workbook. sticking with the 16kg bell for SN & SW. i was doing doubles, but am going back to singles. i really want to build up to the 24kg bell.

21:56

Rest day

30 sec. all out sprint x 6 over 20 min.

ETK light day

WU:
24kg fig. 8 to hold: 3x5/5
hindu squats: 3x5

16kg C&P: 5x1
ring pull-up: 5x1

24kg SW x 11 min.: 11x5/5

that wraps up the first week of ETK. the snatches were not good on the heavy day, but that is why we practice.

Rest day

jogged 1.5 miles - 12:50:92

ETK week 1 variety day

ring dip: 3x(1,2) mini band assist
80# SB shoulder + SQ: 3x(1,2)

after each round of ladders
50# SB shoulder jog: 3x100m/100m

ETK week 1 heavy day

wu:
24kg fig. 8 to hold: 3x5/5
hindu push-up: 3x5/5

16kg C&P: 5x(1,2,3)
ring pull-up: 5x(1,2,3)

24kg SN: 2x5/5, 2x3/3 = 32 total

24 min. overall

ETK week 1 variety day

24kg WM: 3x(1,2)
ring dips: 3x(1,2) a little assist from foot
50# SB shoulder + SQ: 3x(1,2)
200m jog between each ladder

ROP week 1 med. day

warm up:
24kg fig. 8 to hold: 3x5/5
hindu push-ups: 3x5

16kg dbl. C&P: 5x(1,2)
ring pull-up: 5x(1,2)
24kg SW x 5min.: 5x7/7

22 min. total

Press on

24kg fig. 8 to hold: 3x8/8
ring pull-ups: 3x8
ring dips: 3x8 (mini band assist)
32kg suitcase deadlift: 3x8/8
16kg dbl. long cycle: 3x8
400m run: x3

30 min. total

Tired? Workout anyway!

I was a little tired from staying up too late last night. I almost blew off the workout. Turned out to be pretty decent.

24kg windmill: 4x5/5
ring pull-ups: 4x5
pushups: 4x5 (light band over back)
24kg overhead lunge: 4x5/5
24kg snatch: 4x5/5
2 min. jump rope: x4

33 minutes total

Starting something new

I am going to a 3-5-8 format. The goal each time is 5 sets. The 3 rep day will focus on strength, and the 8 rep day will be more endurance based. I use rings, kettlebells, and sandbags for my equipment. Today's workout looked like this:

24kg fig. 8's to a hold: 4x3/3
ring pull-ups: 4x3
ring dips: 4x3 (mini band singled, not doubled)
32kg dead hang CL: 4x3/3
32kg push press: 4x3/3
32kg two-handed SW: 4x10

26:23 with rest PRN, no more than 1 minute

After a little break...

5x3 33:03

16kg TGU
ring pull-ups
pushups (light band over back)
32kg suitcase DL
400m run

I am going to stay basic until I am done with school! The runs really got me.

A good heavy day

wu: 3rds.
24kg kb tgu: 1/1
ring pullups: 10
ring dips: 10 (mini band assist)

32kg kb CL+PJ: 3/3,5x2/2,4x1/1

it looked simple!

wu: 3 rds.
24kg kb windmill: 3/3
ring pullup: 10
ring dip: 2,1,1 no assist

50,40,30,20,10
supermans
12lb. shot wall ball (alt. arm)
tuck jumps
23:00

short but sweet

wu: 3rds.
24kg TGU: 1/1
ring pullup: 5
ring dip: 10 (mini band assist)

2 rds.
towel pullups: 8
24kg swing: 21
32kg+5lbs. stiffLDL: 21
knees to elbows: 7
double unders: 21
11:08

solid day

wu: 3rds.
24kg windmills: 2/2
ring pullups: 10
ring dips: 10 (mini band assist)

32kg Front squat: 7x3/3
24kg Push press: 7x3/3

Simple but effective

WU: 3rds.
24kg TGU rl
ring pullups

5 rds.
burpees: 15,4x10
ring pushups: 10, 4x6
400m run
19:45

Deadlift substitute

wu: 3 rds.
ring pullups
ring dips (mini band assist)
32kg slingshot x10rl
32kg figure 8 x5rl

32+24kg SLDL (mini & light bands added):3/3,9x2/2
200m jog between sets

Back after a 5 day break

wu: 3rds.
ring dips x10 (mini band assist)
24kg sling shot x10rl
24kg fig. 8 x5rl

3 rds.
24kg SDHP x50
ring pullups x20
tuck jumps x30
22:27

my endurance is poo!

Nice easy day

easy jog: 20:00

Can you say backache!

WU
24kg TGU: 3x1/1
ring pullups: 2x10,8
ring dips: 3x10 (mini band assist)

24kg goodmornings: 50,40,30,20,10
floor sit ups: 50,40,30,20,10
12:49

Too many pints!

7 rds.
32kg kb SDHP x5
ring L pullups x1
ring pushups x3

jogged for 8 min.

too many pints at yesterdays fantasy football draft!

No rower, but no need!

stretched
24kg WM: 3x2/2
ring pullups: 3x10
ring dips: 2x10, 9 (mini band assist)

24kg SDHP: 25, 4x15
50lb. sandbag thruster: 15, 4x10
12:52 min.

my endurance is horrible!

pullup day

stretched
24kg TGU+WM: 3x1
ring dips (mini band assist): 3x10

12kg weighted ring pullups: 10x1 (60 sec. rests)
bw ring pullups: 5x1 (slow up & down)

No handstand pushups for me!

stretched
24kg TGU:3x1/1
ring pullups:3x10
ring dips:10,9,7 (mini band assist)

32kg SDHP:5x12
32kg TH-palm press:5,4x3
9:41

not as rx'd, cannot do hspu

A little weak today!

I had a really weak wo today. No gas in the tank, but here it is:

stretched
24kg windmill: 3x2/2
Ring Pushups:10,8,6,7x4
ring pullups:10,8,6,3x4,4x5
20 minutes even

I do not have a bench, hence the ring pushups. It stinks that it was weak, but at least I showed up!

Back to kettlebells

Maxwell stretch

16kg for all

1. Clean + Military Press + Front Squat combo x 1, 2, 3, 4, 5 reps per arm

2. Snatch x 5, 10, 15 reps per arm

3. Hand-to-Hand Swing x 10, 20, 30 reps total

4. Turkish Get-up + Windmill combo x 1, 2, 1, 2

sort of a light day

stretching
24kg & 16kg THA: 1,1
ring pullups: 6,7
ring dips: 5,5 (mini band assist)

32kg & 24kg SLDL w/ mini & light band: 7x2/2
32kg THSW: 7x8

My endurance needs help!

stretched

3 rds.
24kg 1/2 ups x2
ring dips x10 (mini band assist)

3 rds.
run 400m
16kg kb thruster: 10/10, (5/5,5/5) (5/5,5/5)
ring pullups: 12,12,10 (light band assist)
15:01 min

33 min. total

WU:
stretching
24kg TGU+windmill: 3x1/1
ring pullups: 5,7,7
ring dips: 3x8 (mini band assist)
32kg clean & jerk: 10x1/1
12 minutes

23 minutes total

pretty good cardio

warmup: 3 rds. + 1 TGU
24kg TGU l/r
ring pullups: 10, 8, 4
ring dips: 3x3 (mini band assisted)

3 rds. for time
24kg sumo DLHP: 3x25 (was supposed to do 350 total!)
16kg FP: 15/15, 10/10, 5/5
8:04

23 min. total

done on 7/21/06

Maxwell WU
mini band assist ring dips: 3x3
24kg dbl. lunge walk: 6 x 10 steps
bw ring pullups: 10,6,6,6,4,4
15 min.

23 min. total

A girl is born...

Allie Christine Jackson joined us on 7/20. She was 7 lbs. 8 oz. and 19 1/2" long. What a beautiful little girl she is. Her and her mother are still in the hospital. Hopefully they will be coming home tomorrow.

Almost met pukie!

I wanted to hit it hard today because tomorrow I will be holding my new baby!

Maxwell WU: 5 reps each

10,9,8,7,6,5,4,3,2,1 circuit style
24kg dbl. SLDL
16kg FP L/R
24kg dbl. CL

27:53 min.

33 min. total

5K, are you mad?!

Today's CrossFit RX is a 5k run. I hadn't ran in a long time! Here is what I did:

Maxwell WU: 5 reps each
3 rds.of
towel pullups x3
mini band assisted ring dips x3

5k run: 22:29

I could tell it has been a while since I had run. Oh well, just have to do it!

Pre final training!

33 min. total

Maxwell WU: 5 reps each
3rds.
24kg dbl. WM
ring pullups: 10, 5, 4

rx'd 20 min. - did 17 min.
24kg DHSQCL: 5x5lr
Asst. RD: 10, 10, 7, 5, 4 (mini band)

pullups and dips need lots of work!

My first official blog!

This is basically going to be my workout log. If you care to look at it, feel free. I am big into kettlebells, and started crossfit style training today. I felt that I needed to focus more on power than on strength and to up my endurance. My goal is to do multiple muscleups, but I have a long way to go.

warm up: circuit style
24kg TGU:5/5
ring dips (assisted):5x3

21-15-9 - circuit style
24kg thrusters:(6 dbls., 6/6, 2/1)(5/5, 5/5, 3/3)messed up the count!(3/3, 3/3, 3/3)
ring pullups:(6, 6, 5, 3, 1)(5, 3, 3, 4)(4, 3, 2)

27 min. total.
Very winded! Trying to get the hang of kipping pullups.

After some fooling around today, I have figured out how to use Jump Stretch bands to aid with the high rep pullups and dips.