Buy 1 Get 1 Free

Brian and I hit up 2 free weekend workouts today. SB Crossfit and Crossfit805 do this every weekend. Check it out.

(1) 10:00 AM

Max Reps in 2 min / Rest 2 min

Situps
Pushups
Squats
Supermans

Then

3 X 400m runs

I was foolish and didn't record my scores. My estimates are:

75
50
85
30

The supermans were easy... just really slow. These didn't fit the circuit very well. Also, I will be praying that the 400m runs weren't a phenomenally bad idea. My knee will tell me tomorrow morning...

(2) 12:00 PM

5 rounds

100 ft walking lunge
Max pullups
20 pushups

Score = total pullups / time

Pullup scores: 20 15 13 13 15
Time: about 18-19 minutes
Score: 3.97

My pullup score were pretty strong. Pushups destroyed me! I'm sure the 50 I did for workout (1) made a difference... still, I need to get stronger!

Rest-ish

Bikram yoga 1.5 hours

My shoulders, hips, and knees are tight. Hopefully this helped.

Rebound

Thursday

(1)Late morning / early afternoon

5 x 5

DL @ 165
Ring dips

Time: 8:33

I thought the DL would be the tough part and the dips would be easy. It was exactly the opposite... the DL actually felt pretty easy. Maybe I'm not as weak as I thought. Nevertheless, I am still weak and need to DL way more.

(2)Night

With a continuous running clock do one pull-up the first minute, two pull-ups the second minute, three pullups the third minute... continuing as long as you are able.

Score: 13 min + 10

The pullups were done more or less unbroken until about the 11th minute. At that point they were anything but unbroken... in fact, I think one of the later rounds was done almost entirely as singles!

Mediocre

Warmed up at the track with a little ring work. A few ring pushups, some ring dips, and some muscle-ups. Overall I felt very weak and nothing went especially well. At least Brian helped me get a feel for back levers.

Next we headed to the gym for some bench:

-Work up to 1 RM

10 @ 45
5 @ 95
3 @ 135
2 @ 155
1 @ 185
1 @ 195 (fail)
1 @ 195 (fail)

-5 X 3 @ 165 (90% max)

Triples felt alright but my 1 RM was well below my PR (210). I think this one amounts to having a pretty bad day in general. I was tired and hungry. I'll be better prepared next time. Besides, Brian says only mediocre athletes always perform their best. I guess this means I'm not mediocre. Thanks Brian.

Belay Slave

Aside from being being Brian's belay slave I took the day off. Your welcome Brian.

The Bear

(1)

5, 10, 15 (unbroken)

Burpees
KTE
Thrusters (45 lbs)

Time: 8:03

(2)

The Bear

7 sets of the sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press

5 Rounds, Rest Between Rounds as Needed

Loads:

65
65
95
115
115

Time: 33:00

Ouch. This was hard. I probably could have gone a bit (a very tiny bit) heavier but I didn't have more weight.

Attacking Weakness

Started up with some ring drills. Moved on to olympic lift drills. Finished with my 3 favorite movements of all time: thrusters, burpees, and knees to elbows. This all played out as follows:

(1) On the Rings

Skin the Cat
Straight body inverted hang
Inverted pull-ups
Back lever (attempts)
Support
Push-ups

(2) Olympic lift drills

5 X 3 snatch balance (95 lbs)

(3) Working UNBROKEN sets

15, 10, 8 thrusters (95 lbs)
15, 15, 15 burpees
15, 12, 10 KTE

Comments:

I took several minutes between all attempts in workouts (1) and (2). The point was to develop skills more than it was to get a crazy workout. Does this seem like a reasonable way of doing things?