315-365-415 (10# PR!)
"Sizzurp"
3 RFT
15 Deadlifts (225)
50 Abmat Sit Ups
6:59Rx (18 second PR)
All reps unbroken. My abs are smoked!
My workout log for the last 17 years. Every workout that I have done since February of 2007 is listed here. I decided to move my training log from a notebook to online and needed a name for the URL. I was training with mostly Kettlebells back then, thus the name - Kettlbellrob.
Wednesday, June 26, 2013
3x3 Deadlift & "Sizzurp"...
315-365-415 (10# PR!)
"Sizzurp"
3 RFT
15 Deadlifts (225)
50 Abmat Sit Ups
6:59Rx (18 second PR)
All reps unbroken. My abs are smoked!
Monday, June 24, 2013
5x3 Back Squat & 5x3 Push Jerk
5x3 Back Squat225x3
240x3
255x3
270x3
280x3 (5# PR)
5x3 Push Jerk
135x3
155x3
170x3
185x3
200x3
* Very happy with 200# x 3 Jerk @ 155# body weight!
Sunday, June 23, 2013
"Sloshy Nancy"...
5 Rouds for Time:
400m Run
15 OHS (30# Slosh Pipe)
18:21
* "A slosh pipe is a 3-4″ diameter and 8-10′ long PVC pipe filled with water. Any deviation from completely centered sends a little bit of water, then a lotta bit of water, then the whole dang pipe full of water sloshing (get it?) to one side. Good luck keeping those obliques contracted. Even more luck to you trying to get back to centered only to have all the water slosh to the other side". - Girl Walks Into A Barbell
Saturday, June 22, 2013
Tuesday, June 18, 2013
"Death by Deadlift"...
Minute 1 -1 Deadlift (bodyweight)Minute 2 -2 Deadlifts
Minute 3 -3 Deadlifts
…until you run out of time or tap out
18 rounds + 14 reps - 185 reps @ 155# (body weight)
*PR of 2 rounds + 4 reps or 39 more reps from 7/7/12. CrossFit works!
Sunday, June 16, 2013
"The Chief"...
AMRAP 3 minutes of:
•3 pound Power cleans (135)
•6 Push-ups
•9 Squats
Complete 5 cycles with a 1 minute rest between cycles. Only full rounds count.
Cycle 1: 4 rounds
Cycle 2: 4 rounds
Cycle 3: 4 rounds
Cycle 4: 4 rounds
Cycle 5: 4 rounds
20 rounds Rx. (4 round PR!)
Need to get to 5 rounds in some of the cycles!
Cycle 1: 4 rounds
Cycle 2: 4 rounds
Cycle 3: 4 rounds
Cycle 4: 4 rounds
Cycle 5: 4 rounds
20 rounds Rx. (4 round PR!)
Need to get to 5 rounds in some of the cycles!
Saturday, June 15, 2013
"Breakout"...
200M Run
50 Abmat Sit Ups
400M Run
40 Abmat Sit Ups
600M Run
30 Abmat Sit Ups
800M Run
20 Abmat Sit Ups
16:57 Rx
Mental Victory: Abmat Sit Ups - Unbroken
Friday, June 14, 2013
Sunday, June 9, 2013
"Power Ball"
For time:
20 Deadlifts (95lbs)
20 Front Squats
20 Hang Power Cleans
20 Back Squats
20 Kettlebell Swings (53)
Plus: Every minute, on the minute: Drop whatever you're doing and do 4 burpees.
8:44 Rx
* Right shoulder is sore so I avoided overhead movements. I got the strcuture of this WOD from "The Air Force WOD".
Here is the link to the original WOD: The Air Force WOD
Friday, June 7, 2013
Wednesday, June 5, 2013
"Three Position Clean"...
1 - High Hang
2 - Above Knee
3 - The Floor
95-115-135-145-155-165-185 (F)
Got first rep at 185# (high hang) but missed hang clean. That was fun!
Tuesday, June 4, 2013
"Penalty Box" & "Burner"...
"Penalty Box"
6 x 300 m Row
(partnered, do your burpees when you finish your partner goes
and you rest)
Penalties: Must keep strokes per minute at or below 25. Must keep 500m Pace below 2K pace. Must not stop or pause stroke. 3 burpees for each penalty.
Goal: 2:02 pace or lower
2 penalties (second round/for time)
rest 2 minutes then:
"Burner"
10 rounds for time of:
10 Kettlebell Snatches (35)
10 Push Ups
9:17 Rx
*snatches are swing snatches and do not need to touch the round each rep
Monday, June 3, 2013
L-Sit, Double Under Practice, 2K Recovery Row...
Double Under Practice - I got 4 consecutive. I have a LONG way to go!
2K Row - 8:54 - more a recovery than anything else. Felt good!
Saturday, June 1, 2013
Tough Mudder...
Ate bar with raw almonds this morning before race (allergic) and egg protein (can't digest)
Someone gave it to me and I did not read the ingredients. (Fabiana just reminded me that I always say never eat anything new before a race/competition)
Threw up before I even started and multiple times along course. Made it 5 miles before I felt like I was going to pass out.
Ended up getting two bags of fluid in the medical tent.
I went as far as I could. Wanted to finish. They said my blood pressure was 150/100. Very high. Apparently throwing up in 90 degree weather on a mountain obstacle course is not good for you.
The course was fun. Need to do it again! Already looking at a date this fall.
To cap it off...I didn't had one drop of coffee today.
Tough Mudder - 1
Rob - 0
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