Archive for August, 2013

Workout 08/30/2013

Friday, August 30th, 2013


Lots of hip openers with bands – take about 20 mins for this.
– lunge forward left leg first, band around left hip: keep the knee back, don’t let it bend past the toes.
– lunge forward right leg first, band around left hip: keep the knee back, don’t let it bend past the toes.
– pigeon with left leg bent, band around left hip, facing away from the pole.
– lay flat on your back with legs straight pointing toward the pole, band wrapped around left ankle pulling your leg out of the hip socket.
Repeat for other leg.

Shoulder mobility – lying on floor, knees bent, hands folded behind in arch of back, lift hips. Have someone push down on shoulders. Hold for 30+secs. Alex said even if you’re injured this stretch won’t hurt you. It felt great. I was able to get my hips all the way to the floor, and that was when I felt the greatest stretch in the front of my shoulders.

Isabel and Grace
Grace: 30 clean and jerk, 115# (approx 6 mins)
Half-Isabel: 15 snatches, 95# (this half-Isabel was more for mobility and form, not for time)

Parallelets (this felt more like a tricep workout than a core workout, because we held the “down/dip” position with elbows bent for the majority of the time)

Bike Ride:
Kingston – 15 miles
I haven’t been out for a bike ride in a while. This was a good switch instead of a morning run in the humidity. I plan to get my run in at lunch.

4 mile run, with quarter-mile sprints at 10.5mph; PVC rolling and stretching

Karate – Heian Godan, Bassai Sho, Kanku Dai, Meikyo, Hangetsu
Semi free sparring
Boken training

Workout 08/29/2013

Thursday, August 29th, 2013

Today is Matt Fleming’s last day coaching mornings. He’s back to school at Rowan. We will miss you Matt – good luck in school!


3 rounds of:
– 10 Romanian dead lifts, empty bar (but I did it with 95#)
– 10 step ups onto box, with one foot on the box
– 10 ring rows

Good mornings 7 x 3
Left upper back and shoulder pinching again, went light on these:
95, 95, 95, 115, 115, 115, 115

7 rounds of:
– 5 power cleans (135#)
– 7 kettle bell swings (32 kg)
– 20 double unders

Workout 08/28/2013

Wednesday, August 28th, 2013


2 Rounds of Fight Gone Bad
1 minute of each:
– Push Press (95#)
– Wall Ball (20#)
– Row
– Box Jump (24″)
– Sumo Deadlift High Pull (95#)
Mobility (squat therapy, PVC rolling: neck and upper back)

High Bar Back Squat
3 x 5, 3 x 3  75% of 1 rep max
–> Worked up to 205#, which is 75% of 273, but my 1RM is 235# so I did a bit extra… getting stronger 🙂

* Immediately after each set, complete max effort deadhang pullups or rung rows

WOD: 15 min AMRAP
– 3 burpees
– 5 power snatch (95#)



Workout 08/27/2013

Tuesday, August 27th, 2013


Practice double-unders 3-4 minutes
Ankle mobility
Squat therapy
Roll both feet out on Lacrosse ball

Sumo Deadlift, 80% 1 rep max
3 x 5, 3 x 3 (135, 225, 225, 255, 255, 255)
Max effort ring dips immediately after.

7 min AMRAP of:
7 ring push-ups
7 burpees

800m run

then 4 rounds of :
3 push press (115#)
6 box jump (24″)
9 walking lunges (9 each leg = 18) If you’re feeling skippy, do them holding a 45# plate overhead, like Dom Aversa did today.

Workout 08/26/2013

Monday, August 26th, 2013


400m run
squat therapy
couch stretch
down dog to up dog to pigeon stretch, 5x

Zercher Squat
3 x 5, 3 x 3 (65, 95, 145, 175, 175, 185)

20 Min EMOM Metcon
Odd Minute: 1 Bear Complex
Even Minute: 25 Double Unders, 5 burpees

Bear Complex: (I did 115#)
Power Clean
Front Squat
Push Press
Back Squat
Push Press

Workout 08/23/2013

Friday, August 23rd, 2013


400 meter run
Ten  40 yard sprints
1-5 @ 75%
6-10 @ 100%

Set up two bars per group.
7×3, 80% one rep max for both
Deadlift and Front Squat, complete the deadlift then immediately complete the front squat
Front squat: 145#
Deadlift: 225# (240 would have been 80%, but I went a bit lower because of low back soreness)

5k Run – 20:5x – doing the run immediately after front squats and deadlifts won’t produce my personal best 5k. Nonetheless it was good psychological training to push through a 5k after the strength work.

Workout 08/22/2013

Thursday, August 22nd, 2013


10 Good mornings, empty bar
10 step ups, pulling yourself up with the foot on the box and not using the foot on the ground
10 ring rows

Hang Power Clean
7×3, work up to 80% of 1 rep max
– worked up to 145#

7 rounds of:
5 Thrusters, 95#
7 Toes to bar (T2B)
9 Wall Ball 20#

Workout 08/21/2013

Wednesday, August 21st, 2013


2 rounds of Nancy NFT:
– 400 m run
– 15 overhead squat with 95#

Behind the neck jerks
7×3, 80% of 1 rep max (used 145#)

15 Min EMOM – used 95#
5 Burpees

Workout 08/20/2013

Tuesday, August 20th, 2013


Double Under Practice, 5 minutes
Ankle Mobility
Lacrosse ball under arches

High Bar Back Squat (HBBS)
7×2, work up to 90% one rep max

7 minute AMRAP of:
7 ring dips
7 pullups

1600 meter run

3 Deads, 85% one rep max
6 Hand stand push ups (HSPU)
9 Walking Lunges (I counted it 9 for each leg)

Workout 08/19/2013

Monday, August 19th, 2013


800 meter run
Couch Stretch, both legs 2x for 60 seconds each
5x thru Down dog to cobra, hold each position for 30-45 seconds
5x thru Down dog to pigeon, hold each position for 30-45 seconds

Romanian Dead Lift (RDL), scale up to deficit
7×3, go as heavy as possible
My hamstrings are flexible, so I did the RDLs on a box.

20 minute EMOM of:
3 power cleans on the odd minute (135#)
5 box jumps and 5 burpees on the even minute

After the class was over, I joined the next class for their 5k run.
I finished in 21:58. It was obvious that the power cleans, box jumps and burpees had taken their toll on my running pace. Breaking 22:00 was quite challenging. It was also a bit humid out.