Push, Pull & Swing...

My training looked like this today:

 

Five rounds for time of:

• 135 pound Deadlift, 15 reps
• 15 push-ups
• Total Time: 7:54

I finished with:

• Clubbell Swings - 15lb clubbell - 50 reps
• Clubbell Throws - 15lb clubbell - 50 reps 

Elements Course Day Two...

Last night I attended day two of the Elements Course @ Crossfit New England. We went over the Front Squat, Deadlift, Hanging Power Clean and the Burpee.

Then we did a mini workout:
 
5 Deadlifts
5 Hanging Power Cleans
5 Front Squats
10 Burpees
 
3 Rounds For Time: 6:16

Elements Course Day One...

Last night I attended day one of the Elements Course @ Crossfit New England. We went over the Squat, Press, Box Jump and Kipping Pull Up.

Then we did a mini workout:

200 Meter Row
10 Squats
8 Presses
6 Box Jump (20 inch)
4 Kipping Pull-Ups

3 rounds for time.

It was nice to go over the minutia of each exercise and work on correct form.

A Few Days Off...

I will be taking a few days off from training while I attend the "Elements Course" @ Crossfit New England. I will resume training either Friday or Saturday.

Strength & Clubbells...

My training looked like this:

Squat
185x5
205x5
225x5
245x5
265x5

Bench Press
185x5
195x5
205x5
215x5
225x5

Deadlift
225x5
235x5
245x5
255x5
265x5

I finished with:
Arm Cast - 25lb clubbell - 50 reps
Swipes - 15lb clubbells - 50 reps

"Michael"

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

 Run 800 meters
50 Back Extensions
50 Sit-ups
3 rounds for time: 21:50

I finished with:

One-handed Mills - 15lb clubbell - 50 reps
One-handed Shield Cast - 15lb club - 100 reps
Torch Press - 15lb clubbell - 50 reps
 

Clubbell Training...

My training looked like this:

30 Gama Cast - 45lb clubbell
30 Barbarian Squats - 45lb clubbell
30 Two-handed Shield Casts - 4lb clubbell
25 Double Swipes (2 Clubbells) - 25lb clubbell
50 Hammer Swings (two-handed: 25 Clockwise / 25 Counter-Clockwise) - 25lb clubbell
50 Hammer Throws (two-handed: 25 Clockwise / 25 Counter-Clockwise) - 25lb clubbell

I finished with: 100 Arm Cast (set of 50 each arm) - 15lb clubbell

Day Off...

I am taking today off from training

Push, Pull & Bodyweight Training...

Shoulder Press 5-5-5-5-5

Weighted Pull-Up 3-3-3-3-3

Perform 5 reps of shoulder press then 3 reps of weighted pull-ups, rest 2-3 minutes

Increase load each set to reach 5RM and 1RM in 5th set

Follow with mini-metabolic conditioning workout, for time:

Squats, Sit-Ups & Push-Ups, 10>1 down ladder, for time

My training looked like this:

Press
105lbs x 5
115lbs x 5
125lbs x 5
135lbs x 5
145lbs x 3

Weighted Pull-ups
16kg x 3
20kg x 3
24kg x 3
28kg x 3
32kg x 3

Squats, Sit-Ups & Push-Ups, 10>1, down ladder
55 reps in each exercise, 165 total reps
Time: 5:45

I finished with: Hanging Pikes - 25 reps

"Barbara"...

"Barbara"
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

5 rounds for time - 26:05

I rested as little as possible between rounds.

I am taking tomorrow off in preparation of my strength day on Thursday.

Kettlebell, Clubbell & Bodyweight Training...

My training looked like this:

Figure 8/Hold - 20kg bell - 50 reps
Sheild Cast(two handed) - 25lb club - 50 reps
Barbarian - 25lb club - 50 reps
One-handed Swipe - 25lb club - 30 reps
Hanging Leg Raises - 25 reps
Uneven Pull-Ups - 30 reps

5 Sets of 5...

My training looked like this:

Deadlift
225x5
235x5
245x5
255x5
265x5

Bench Press
185x5
195x5
205x5
215x5
225x5

Shoulder Press (standing)
95x5
105x5
115x5
125x5
135x5

I was pumped to be able to get 135x5 on my last set of shoulder presses. I currently weigh about 160lbs and I am not far from pressing my body weight!

The Genesis Of "Murph" - Crossfit WOD

"Murph" is one of the hardest workout I have ever endured. It is a brutal combination of running, pull-ups, push-ups, squats and more running. I have been training with kettlebells for over 6 years and have done 800 snatches in 50 minutes with the 16kg bell but was still not prepared for the heart racing bedlam that was about to occur. 

The timed workout looks like this:

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

and you are only racing yourself.

Note: The only rule for the above is that the 1-mile runs need to be done at the start and finish. But as for the pull-ups, push-ups and squats, you can break them up any way you want. The only thing that matters is that you complete them all before starting out on that last mile.

Three weeks ago I had my first go at Murph and he kicked my ass! It took me damn near 49 minutes to complete. Yesterday was my second attempt and he kicked my ass again — but at least I was able to complete in 40:50. I have never felt more wiped out at the end of a workout but took a full 8 minutes off my initial time. FYI,  the original  “Murph Challenge” calls for wearing a 20-pound vest to emulate body armour as worn by those that protect us

Below is the info for "Murph" that is posted on the Crossfit Main Website:

For time. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it. 

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. 

This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. 

"Murph"...

My training look like this today:

1 mile Run - 7:29
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run - 8:27

Total time until completion: 40:50  PR! 

I took a full 8 minutes off my time from my last attempt. I focused on FULL RANGE OF MOTION and went at max effort. My time improvements will be incremental from here.

I am taking tomorrow off from training. I need it!

Bells: Kettle & Club...

My kettlebell training looked like this:
Incline Press - 32kg bells - 50 reps


The I did some clubbell training:

• 50 Double Swipes (2 Clubbells) - 15lb clubbell
• 50 Hammer Swings (50 Clockwise / 50 Counter-Clockwise) - 15lb clubbell
• 50 One-handed Mills (25 each arm) - 15lb clubbell

I finished with:

• 100 Arm Casts (50 each arm) - 25lb clubbell
• 50 Hammer Throws - (25 Clockwise / 25 Counter-Clockwise) - 25lb clubbell

"Randy" & Standing Barbell Press...

My training today looked like:

"Randy"
Barbell Power Snatch
75lbs for 75 reps
Completed in 10:35 PR (down from 17:07)

I know I can do better. Still way too much rest. I need to regulate my breathing and work though the lactic acid build up. Next time....sub 10 minutes.

I finished with: Standing Barbell Press - 115lbs - 5x5 - 25 reps
 
One of my short term goals is to press my bodyweight - 165lbs.

Day Off...

No training today.

Kettlebells + Crossfit = Fun, Effective Training....

I am a month into my plan of incorporating Crossfit into my kettlebell training and am loving it! I excited to train on a daily basis and am keeping my body guessing at all times.

My current routine calls for:

3 Days On - 1 Day Off - Repeat

Day 1: Crossfit (Strength)

Day 2: Kettlebell/Clubbell Training

Day 3: Crossfit (Metabolic Conditioning)

Day 4: Off

 

I am not the first RKC to decide to mix Crossfit into his training. Josh Hillis, RKC wrote a great article entitled: Kettlebell-CrossFit: The Best of Both Worlds. Check it out!

"Cindy" & Kettlebells Swings & HLR...

My training today was:
"Cindy"
5 Pull Ups
10 Push Ups
15 Squats
As Many Rounds As Possible (AMRAP) in 20 Minutes

I completed 20 rounds in 19:35 for a total of:

100 Pull Ups
200 Push Ups
300 Squats

I finished with:

Kettlebell Swings - 24kg bell - 100 reps
Hanging Leg Raises - 50 reps

I went from 13 rounds to 20 on "Cindy". I was pumped.  Each round took me approximately 40 seconds which gave me 20 seconds to catch my breath before moving on. A 2:1 work to rest ratio is basically the Tabata Protocal....for 20 minutes. Amazing what you can do when you persevere. I do not currently utilize kipping pull ups and am wondering how much time if any i can shave off if I try them. Next time I try this I hope to get to the low 20's. Is it possible (for me)? We shall find out.

Clubbell & Kettlebell Training...

My training looked like this:

• Figure 8/Hold - 24kg bell - 40 reps
• Double Swipes (2 Clubbells) - 15lb clubbells - 60 reps
• Mills Alternating (30 Right / 30 Left) - 15lb clubbell - 60 reps
• Hammer Swings (two-handed: 30 Clockwise / 30 Counter-Clockwise) - 15lb clubbell - 60 reps
• Hammer Throws (two-handed: 30 Clockwise / 30 Counter-Clockwise) - 15lb clubbell - 60 reps

I finished with:
 
Kettlebell Swings :

• 24kg bell - 50 reps
• 32kg bell - 50 reps
• 40kg bell - 50 reps
• 48kg bell - 50 reps

Push & Pull...

My training looked like this today:

Ten rounds for time of:

• 135 pound Deadlift, 15 reps
• 15 push-ups
• Total Time: 22:09

I finished with: Hanging Pikes (feet to hands) - 25 reps

Great workout!

 It is nice to mix in training that you have not done before. I have been training with primarily kettlebells for the last 6 years and still love them but adding crossfit a few days a week has jump started my enthusiasm. I truly believe that the training program you are not currently doing (or never have done) is probably what you should add to get through plateaus and go to the next level....physically and mentally.

Day Off...

I am taking today off from training. I plan on doing deadlifts tomorrow so the rest is coming at a perfect time.

"Jackie" & Handstand Push Ups...

My training looked like this:

"Jackie"
1000 meter row
Thruster 45 lbs (50 reps)
Pull-ups (30 reps)

I completed it in 10:50.

I finished with: Handstand Push Ups - 10,8,7 - 25 total reps

Viking Warrior Conditioning & Clubbell MVo2 (Swipes) ...

I did timed snatches with the 16kg bell. I did sets of 8 with each arm with approximately 15 second rest between hand switch. I did 20 sets of 8 in 9 minutes and 45 seconds.

Snatch - 16kg bell - 20 sets of 8 - 160 reps

Then I did:

One-handed Mills with the 15lb clubbell. I did sets of 6 with each arm with approximately 15 second rest between hand switch. I did 20 sets of 6 in 9 minutes and 45 seconds.

One-handed Swipes - 15lb club - 20 sets of 6  - 120 reps

280 total reps in 10 minutes total work time.

"Lynne"...

My Crossfit workout today was:

"Lynne":
Bodyweight Bench Press - Max Reps
Pull Ups - Max Reps
5 Rounds For Max Reps

My training looked like this:

Bench Press - 165lbs - 63 reps
Pullups - 104 reps
Total - 167 (up from 153 last time!)

This one sucked! I pushed myself to the limit. I thought this workout was easy the first time I did it. Yea right!

Day Off...

Much needed day off from training today.

"Murph"...

My serratus anterior are still killing me from the 60 reps of standing barbell presses on Friday.

My training look like this today:

1 mile Run - 7:30
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run - 7:52
 
Total time until completion: 48:50
 
I am taking tomorrow off from training. I need it!
 

Clubbell & Kettlebell Training...

After the hard training I have done lately I wanted to do some light clubbell work as an active recovery.

My training looked like this:

• 50 Gama Cast - 45lb clubbell
• 50 Double Swipes (2 Clubbells) - 15lb clubbell
• 50 Mills Alternating (25 Right / 25 Left) - 15lb clubbell
• 50 Hammer Swings (two-handed: 25 Clockwise / 25 Counter-Clockwise) - 15lb clubbell
• 50 Hammer Throws (two-handed: 25 Clockwise / 25 Counter-Clockwise) - 15lb clubbell

I finished with: Kettlebell Swings - 24kg bell - 100 reps

“CrossFit Total Devastation”

I borrowed this workout from Crossfit Affliction - http://www.crossfitaffliction.com/

Back Squat 135# Max Reps in 10 Minutes - 85 reps

5 Minute Rest

Shoulder Press 95# Max Reps in 10 Minutes - 60 reps

5 Minute Rest

Dead Lift 135# Max Reps in 10 Minutes - 85 reps


It is a variation of the “CrossFit Total”. The “CrossFit Total” focuses on a 1 rep max effort on each movement. The variation which is named the “CrossFit Total Devastation” focuses on max amount of reps in 10 minutes with a 5 minute rest in between efforts. This variation will turn a Strength Movement into a Met Con. If you desire to work more on Strength than Met Con just increase the load which in turn will shorten the reps.

Day Off Tomorrow...

I am taking a much needed day off from training tomorrow. I plan on hitting the weights HARD on Friday. I am reminded of a great quote from Adam Glass...( I am paraphrasing) - "I plan on giving the middle finger to gravity!

400 Meter Sprints...

My training looked like this:

6 rounds of:
Run 400 meters
Rest 90 seconds

1. 1:31
2. 1:27
3. 1:30
4. 1:26
5. 1:30
6. 1:21

8:47 run time plus 7:30 total rest = 16:17 total time.

400 Meter Sprints, Clubbell Work and Convict Conditioning...

My training looked like this:

• Run 400m
• 30 Kettlebell Snatches - 16kg
• 4 Rounds For Time: 18:43

Then I did some work with the 15lb clubbell in each of the Trial By Fire exercises: Swipes, Mills and Hammer Swings.


•50 Double Swipes (2 Clubbells)
•100 Mills Alternating (50 Right / 50 Left)
•100 Hammer Swings (two-handed: 50 Clockwise / 50 Counter-Clockwise)

I finished with: Uneven Pull Ups - 20 each arm - 40 reps

My grip was gone after the 250 clubbell reps. It was hard to hold the bar with one hand as I tried to pull 160lbs on the uneven pull ups.

Olympic Lifts, Xvest Training & Clubbell Training...

I did portions of some Crossfit workouts today. First I focused on strength, then I put on the 40lb Xvest and  I finished with some clubbell training.

My training looked like this:

Reps of: 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 of

• 1.5x Body Weight Deadlift - 240lbs
• Body Weight Bench Press - 160lbs
• Completed in 30 minutes

Then I put on the 40lb Xvest for:

• 400 Meter Run
• 21 Kettlebell Swings - 24kg bell
• 12 Pull Ups
• Completed in 4:30

I finished with: Swipes - 25lb clubbells - 25 reps