Spontaneous Workout Check-In

25db burpees with pushups 5x10

45kg snatch/milpress/backsquat combo 5x5

45kg bb bentover row palms fwd normal grip

 

A1. 1-Arm Snatch 10x4 w/1 minute rest @60 lb DB

B1. Pushups - 1 arm/modified 10x4
B2. Explosive Pushups 10x5
Rest 1 minute
B3. Rom. DL w/ Bent Row 10x4 @65 lb DB x2
B4. Hanging Rows 10x5
Rest 1 minute

 

crimson what are hanging rows?

 

I call it a hanging row, AKA Supine Row, AKA Fat Man Pullup.

Easiest way is to start with the feet on the ground then build up to elevated surfaces. Can add weight with use of weighted vests, or set something like a sand bag on your chest.

 

Awsome, thanks man.

I'll try doing that under the kitchen table.

 

Flaming - just crossfit as is

Today is weighted pull ups

 

Well done, for keeping up with it.

 

Here's a vid link of Craig Smith doing the inverted rows AKA fatman pullups AKA dog chins AKA a lot of other names
http://www.kiltedthrower.com/video/Dogg Chins.wmv

My last workout (Mon)
AM-
Technique work
A)The Dance w/56# height:5 spinsX6 sets
B)hammer winds:16#X3 winds, 28#X3 winds, 40#X3 winds, 50#X2 winds, 40#X3 winds, 28#X3 winds, 16#X3 winds

Weights work
1 arm db power snatch+squat[1]+neutral grip push press:100X5X3 each arm


PM-
A)42#for heightX12
B)16lb 1 arm hammer winds:3X3 each arm

 

Ran 8 miles in 52 minutes, I love the runner's high

20 minutes of yoga as a warm down.

 

I'll log one more.

AM
warm upXlots
A)power clean:205X1X5 (strength:90%)
B)push press:160X8X4 (rep:70%)
C)zercher squats:205X2X12 (lactic acid:60%)

PM
RC work-side lying db ext rotations
A)"The Dance" w/56#dist:4-6 spinsX5
B)1 arm hammer winds:4windsX3 each arm, 28# hammer winds:4 windsX3
C1)42#heightX1X6
C2)42#height curls:6X6
D)inverted row:BWX15X2 *2 sec pause at top*

 

I don't know anything in your pm work apart from the rows.

Anyhow, my last workout was this morning

Sumo deadlift 90kg*3, 122.5*3, 125*3, 127.5*3
Front Squat 55kg*3, 57.5*3, 58.5*3
Push press 45kg*3, 47.5*3, 48.5*3
Chin ups bw *3 , bw + 5kg *3, bw + 6.5kg *3

 

I had planned to take today off, since my legs were so sore, but then I saw a video on MAP and couldn't help myself.

I managed to get in 3 x 3 min high-intensity heavy bag work...

... sadly, I was then interupted by my parents who insisted I watch Inside Man with them.

'Tis a cruel world. :cry:

 

First post here. Go Me!

5pm. After painting the master bedroom and ensuite, I was fairly high from the paint fumes, and decided a run was in order.

Pounded back a mixture of Accelerade, Greens+, B-50, Ginseng, and 200mg caffiene. ETA for blast off, 20 minutes.

Ran 5km in 23:05. Bleh. I have to axe the caffiene prior to runs.
Pullups in ladder intervals. 1,2,3,4,5,4,3,2,1 superset with:
Pushups in ladder intervals. 1,2,3,4,5,6,5,4,3,2,1
Pullups are a biotch for me compared to pushups. Ah well.
Ab rollouts 12x3
Passive static stretching to cool down.

 

Hey, I'm up to two sets of 10 dips and 2 sets of 10 pull-ups/chin-ups (I alterrnate, overshooting the bar and swapping the grip at the top) on the assisted chin/dip machine!!! Coming up on time to lower the assistance weight!

Also did my 3 x 8 bentover rows (ea side)
Low rep (2 x 5) on a new max for squats (still too embarrassingly low to mention the weight )
And a new warm-up routine I saw on T-nation that combined powerclean, front squat, military press, and squat in one motion.

It was a short resistance set today: I'd already completely sweated out one uniform teaching a TKD class, then taking the advanced class, and I still had to shower and get back in time to help with a belt grading.

 

It's Highland Games throwing technique work. "The Dance" is something I picked up in a phone conversation with Dan John. You get the 56lb weight for distance (it has a handle attached to a chain that is attached to a weight) implement and you spin with it, keeping control of the weight, and keeping your arm out without having to use bad form. He calls it dancing with the weight. One of my fellow throwers calls it helicopter spins.

1 arm Hammer winds are just taking the hammer and practice getting torque, speed, good hip and knee movement, and a hella arch. You basically wind it as you would with a double grip but you only use one arm at a time.

42#height is a 42lb weighed implement with no chain and just a handle and you practice throwing for height. It's much like a cross between a db snatch and a cable pullthrogh but you release and shoot for height. And then for fun I just did some curls with it for a bit of bicep work between sets.

Hope that clears up for you the different stuff. This in itself is a hell of a workout.

 

Last one was just 500m swimming... all helps

 

30 seconds jumping jacks
30 seconds high knees
30 seconds squats
30 seconds pushups
30 seconds sit-ups
30 seconds penetration steps / lunge
Rest 1 minute and repeat 5 time

Then a fast 10 minutes of interval running

 

Today I did the new warmup that I found on T-nation (pyramid power cleans, front squats, push press, back squat, push press), then

3 x 8 squats (2 sets zercher squats, because BeWater always does them, so I figured they must be good, AND, I just like saying 'zercher', and 1 set Jefferson squats, because I read they're great for inner thighs and I know you guys all wince whenever someone says 'tone')
3 x 7 bent over dumbell rows
1 x 5 inverted rows (gimme a break - first try [and yes, my form was awful])
1 x 7 ea side Turkish getups
2 x 10 dips
2 x 12 pull/chin-ups
1 x 5 parrallel grip, 1 x 5 wide grip chins
3 x 10 shrugs
2 x 15 weighted inclined crunches
3 x 10 weighed calf raises
3 x 8 leg press (I know......ugh! a machine! But the last set was a new personal best of 280 lbs. I know some of you guys can bench press that much (one-handed ), and I am nowhere Pat Robertson's record , but still, it ain't too shabby for a middle-aged Mom! )

 

A1. Clean & Press 10x4 w/ 1 minute rest

B1. Overhead Squats 10x4
B2. Squat Thrusts 10x5
1 minute rest
B3. Woodchoppers 10x4
B4. Straight Arm Crunches 10x5
1 minute rest

 

That sounds a lot like the bear complex!