Friday, April 23, 2010

Blast from the past....fun with bumpers...

Sam Blank - how ya doing bro? Good to see you are still around and coming back to Israel! We will definitely get together for a WOD...which will be even better since I now have bumper plates!! Thank you Rogue Fitness by way of Omry Peled! What a difference: no fear of going overrhead since I can drop them, no worries about stressing my back in the eccentric phase of lifts...awesome.
One of the things I always needed to do, but never could, was figure out my real 5RM, 3RM and 1 RM with overhead lifts; I knew that once I got the bumpers that needed to be the first thing on my "to-do" list.
So I did, and here they are:

Shoulder Press
5 RM -  55 kg (110#)
3 RM - lost the note I wrote this on
1 RM - 65 kg (130#)

Push Press
5 RM - 55 kg (110#)
3 RM - 65 kg (130#)
1 RM - 75kg (150#)

Push Jerk
** note: form sucked on this, it really needs work
5 RM - 55 kg (110#)
3 RM - 65 kg (130#)
1 RM - 75kg (150#)

As we all know, there should be a linear progression with the weight as more hip drive is present in these lift progressions. Something to think about....

To make sure I didnt feel like I didn't do enough work, here's an interesting little WOD I cooked up to end the day.

3 Rounds for time:
  • 30 metre suicide run (see here for explanation)
  • 12 KBS @ 18 kg
  • Agility ladder drill
  • 8 DL @ 70 kg (140#)
Round #1 - 1:54
Round #2 - 2:06
Round #3 - 2:15
 
Post times and thoughts to comments.
Ian

Sunday, April 18, 2010

Wow...Long time no hear...

So...
Yeah, I haven't posted in a long time.
And I don't know (despite previous promises to the contrary) how long I will post from now or how often.
In the last 4 months I turned 40, moved to a new city, and tried to get my "new" life on track. Not much CrossFit going on there...
But I'm here now, so let's get rocking.

Friday's WOD
10 pullups - 1 Hang power clean
9 pullups - 2 Hang power clean
8 pullups - 3 Hang power clean
7 pullups - 4 Hang power clean
6 pullups - 5 Hang power clean
5 pullups - 6 Hang power clean
4 pullups - 7 Hang power clean
3 pullups - 8 Hang power clean
2 pullups - 9 Hang power clean
1 pullup - 10 Hang power clean

Time: 13: 34
Shoulders still a little sore, but keeping on stretchin'...


Saturdays WOD
Run 1.5 km
Row (on these feeble bodyweight "rowers" at the local fitness park) - Burpees
50 row - 15 burpee - 20 situps x 3 rounds
Run 1.5 km


Not for time, just to ease myself back into being active again...
Coming soon:  "Fun with bumper plates"