Shoulder Press & "Rusty Nail"...

1. Shoulder Press
3 x 3 reps - 135# PR

2. "Rusty Nail"
3 Rounds for time of: 19:45
25 Jerks (95)
25 Push ups
400m Run
 
Can do better. Too much rest during jerks!

Clubbell Training...

After about 2 hours sleep last night I aborted my plan to go to Crossfit New England and did a light clubbell training session instead. Insomnia sucks big time!

My training looked like this:

Double Swipes - 15lb clubbells - 50 reps
Hammer Swings - 15lb clubbell - 50 reps
Hammer Throws - 15lb clubbell - 50 reps
Shield Casts - 15lb clubbell - 50 reps

Double Kettlebell Complexes...

My training looked like this:

Five rounds of:
5 Double High Pulls
5 Double Snatches
5 Double See-Saw Presses
90 second rest in between rounds

I used a 16kg bells for all exercises

I finished with: Gama Cast - 25lb clubbell - 50 reps

Overhead Stability Squats

Overhead Squats & 100m Sprints...

My legs were still screaming from the pistols yesterday so today was going to be a killer. I got a PR on my OH Squat but need to work on my flexibility to I can blow through my goal of 160# (bodyweight).

1. Overhead Squats
5 sets of 3 reps -"Stability" (see the video below) - 81#
5 sets of 1 - work up to 1-Rep Max  - 145# - PR!

2. 100m Sprints
6 sets of 100m Sprint on the minute.
I finished 1st in the second and final 100 meter sprint. My best times were both 13 seconds.

"Mary"...

1. "Mary"
AMRAP 20 of: 7 Rounds
5 Handstand Push ups
10 Single Leg Squats (aka pistols)
15 Pull ups
 
Strict HSPU
Used pole for pistols
Did kipping pull-ups for all reps!

Double Kettlebell Complexes...

My training looked like this:

Five rounds of:
5 Double High Pulls
5 Double Snatches
5 Double Military Presses
5 Front Squats
100 total reps

120 second rest in between rounds
 
I used the 20kg bells for all exercises

"Filthy Fifty"...

Mat uses Daigle to demo the push press before the start of "Filthy 50." I am in the background.

"Filthy Fifty"
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, (35)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, (45)
50 Back extensions
50 Wall ball shots (14)
50 Burpees
50 Double unders

41:59 - used 14# ball instead of 20#

Kettlebell German Volume Training (GVT)...

The goal of the German Volume Training method is to complete ten sets of ten reps with the same weight for each exercise. You want to begin with a weight you could lift for 20 reps to failure if you had to. For most people, on most exercises, that would represent 60% of their 1RM load. Therefore, if you can bench press 300 lbs for 1 rep, you would use 180 lbs for this exercise.

My training looked like this today:
Incline KB Press - 24kg bells - 10x10
KB Deadlift - 32kg bell - 10x10
 
I finished with: Gama Cast - 25lb clubbell - 10x10

Double Kettlebell Complexes...

After yesterday's rest day I went back to Double Kettlebell Complexes.

My training looked like this:

Three rounds of:
5 Double Cleans
5 Double Military Presses
5 Double Front Squats
5 Double Push Presses
5 Double Front Squats
75 second rest in between rounds

I used a 24kg bells for all exercises

500 Meter Row & Death by Clean and Jerk

Horrible sleep. Felt like shit and almost threw up after the row. Whatever.

1. 500 meter Row - 1:54.0 (need to get bettrer @ rowing)
Row 500 metes as fast as possible. Record time to the 1/10 of a second.

2. Death by Clean and Jerk
135 lbs - 5 Rounds Plus 3 reps - Rx

On the first minute complete 1 Clean and Jerk. On the second minute complete 2 Clean and Jerks. Continue to add one CJ every minute for as long as you are able to complete the prescribed reps within the minute.

Double Kettlebell Complexes...

My training looked like this:

Four rounds of:
5 Double High Pulls
5 Double Snatches
5 Double See-Saw Presses
90 second rest in between rounds
I used a 16kg bell for all exercises

I finished with:
Gama Cast - 25lb clubbell - 50 reps
Hammer Swings - 25lb clubbell - 50 reps
Hammer Throws - 25lb clubbell - 50 reps

Deadlift & "G.I. Joe"...

IYesterday was a rest day so I felt pretty strong. I love to deadlift so I was looking forward to the strength portion of todays's workout. The Burpee Box Jumps were another story.

1. Deadlift - 5 sets of 5
275x5
275x5
275x5
275x5
315x5

2. "GI Joe"
100 Burpee Box Jumps for time (24" box): 12:53

Double Unders & "Dealth by 10 Meters"...

1. 100 Double Unders for time - 50 DU & 50 SU - 5:36

2. Death by 10 Meters - 18 rounds

On the first minute run 10 meters, and rest the remaining time. On the second minute run 20 meters, and on the third run 30 meters. Continue for as long as you are able to finish all the prescribed distance within the minute.

Double Kettlebell Complexes...

In addition to my Crossfit Training two to three days a week I am getting back to more regular kettlebell training. I am starting Geoff Neupert's Kettlebell Muscle Program. It is all double kettlebell work and is challenging and fun. Check it out!

I also gained 4 lbs this week by adding 1000 extra calories a day in the form of full fat coconut milk and protein powder. I have lost about 4% body-fat over the last two months with the addition of Crossfit but have almost leaned out too much (did not think it was possible). 


My training looked like this:

Four rounds of:
5 Double High Pulls
5 Double Snatches
5 Double Military Presses
5 Front Squats
120 second rest in between rounds

I finished with: Gama Cast - 15lb clubbell - 100 reps

Kipping Pull Ups...

I took yesterday off from training and spent an hour today @ Crossfit New England with Mel Ockerby working on my kipping pull ups. I have come along way but still have a long way to go. My hands are fried. Video to follow.

Back Squat & "Randy"...

1. Back Squat
5 sets of 3 reps - 135#, 165# for 4 sets of 3
2. "Randy"
75 Power Snatches @ 75#  for time - Rx
8:47 (PR by 1:48!)

Short & Sweet...

My training looked like this today:

KB Incline Press - 32kg bells - 30 reps
Double KB High Pull - 20kg bells - 30 reps
Two Hand KB Curl - 32kg bell - 30 reps

Split Jerks & 4 x 800m

1.Split Jerks
 7 sets of 1 - 115#,115#,135#,135#,155#,155#,165#

2. 800 meter Run
4 x 800m, 3:00 minute rest between efforts.
3:21 - 3:30 - 3:31 - 3:26

Clubbell Training...

I am hooked on the clubbell training lately. I find it fun and can really feel the stretch and power from the movements. All good.

I focused mainly on two-handed movements but finished with the crucifix to really smoke my shoulders.

My training looked like this:
Front Swing - 45lb clubbell - 50 reps
Clean to Order - 45lb clubbell - 50 reps
Gama Cast - 25lb clubbell - 50 reps
Two-handed Swipe - 25lb clubbell - 50 reps
Crucifix - 15lb clubbells - 50 reps

Clubbell Training...

After the last two days of hard training I decided to back off and use the light clubbells for more of an active recovery.

My training looked like this:


Shield Cast - 15lb clubbell - 100 reps
Gama Cast - 15lb clubbell - 100 reps
Hammer Swings - 15lb clubbell - 50 reps
Hammer Throws - 15lb clubbell - 50 reps
One-handed Mills - 15lb clubbell - 50 reps
Swipes - 15lb clubbells - 50 reps

I finished with: Knees to Elbows - 25 reps

Overhead Squat & "Jeremy"...

1. Overhead Squat
7 sets of 1 - 65#,75#,85#,95#,115#, 135# (need to go an inch lower), 135#(need to go an inch lower)
2. "Jeremy"
21-15-9 reps, for time of: 9:21
Overhead Squats (65#)
Burpees

Power Cleans & "Mid-Line"...

1. Power Cleans
5 sets of 2 reps: 95#,115#,135#,135#,155#

Reps should be stop and go - no bouncing. You may drop the weight but do not rest between reps.

2. "Mid-Line"
2 rounds, NOT for time:
60 seconds of L-sits (break into as many sets as needed, but complete 60 seconds in the L-sit position)
30 Good Mornings, 45 lbs
60 Abmat sit ups
30 Back Extensions, 25 lbs.
Try to get each set straight, but the focus on deliberate, slow and controlled movements, NOT speed.

Kettlebell Push Press & Swings...

I took yesterday off from training and over ate on purpose. Felt strong this morning!

My training looked like this:

5 rounds for time: 8:31
5 Double Kettlebell Push Press - 28kg bells
10 Double Kettlebell Swings - 28kg bells

I finished with: 100 mills - 15lb clubbell