I've been out for a few days, with a respiratory cold/sore throat, but back at it today.
Went to CrossFit 321 and did today's workout:
3-13-12 WOD
Deadlift 3 @ 70% – 3 @ 80% – AMRAP @ 90%
“Claudia”
5 rounds for time of
20 Kettle bell Swings 53/35
400 meter Run
Let me just say, if you plan on really attacking Claudia for a PR time, don't do heavy deadlifts first. Probably a no-brainer, but thought I'd mention it.
Did this as Rx'd. For Deadlifts, went up to 415x7.
By the end of Claudia, my lower back and quads were burning. On the last round, my legs didn't want to lift off the ground and my back didn't want to support my torso, but I muscled through and finished in 19:32. Ouch!
Showing posts with label Kettlebell. Show all posts
Showing posts with label Kettlebell. Show all posts
Tuesday, March 13, 2012
Monday, December 7, 2009
Max Dead Lift
I decided to go with 1-1-1-1-1-1-1 Dead Lifts today after having taken the weekend off. Go big or go home.
I warmed up as follows:
800m Run - 4:29
10 pull-ups
20 sit-ups
20 push-ups
20 squats
10 dips
15 30# KB
5 x 135# Dead Lift
Today, the goal was to get a PR and also to increase my PR for the pronated grip as well as mixed grip - using my lifting hooks only when I didn't think I could lift any more otherwise.
So, using pronated grip on both hands (working on the hook grip) I did the following:
225-275-305-330
My previous record before going to mixed grip was 305 - so this was a new record there by 25#. The success didn't stop there, as the new PR here was already a tied PR for my mixed grip.
I only did 1 lift mixed, using my left arm for the supine grip - 365#. When I finished my left and paused at the full up position, I felt that the bar was starting to slip out of my hands - but still a PR by 35#. I then switched to my lifting hooks and continued on.
I went to top my previous PR next, which was 390# and loaded 395# on. This went up quite a bit easier than I expected, considering how slowly 390 had gone up when I set that PR. Since it was so much easier than last time around, I decided to go for a big jump and loaded all weights 25+ that were available -
45# bar + 6 45# plates + 2 35# plates + 2 25# plates.
So (7*45)+(2*35)+2*25)=435#
This was an extremely tough lift. I only got the bar 4 or so inches off the floor before it tried to stop going up. The rest of the trip up was more of a series of stop and start again than a good lift - kind of like a slow chatter to the top. However, letting out a groan, I managed to lock out at the top of the lift.
So my new PR, up 45# from 390 on October 26 is 435#.
I finished off the workout with 225x10 so I could stress my grip a little more and as more or less of a cool down. Then I did a little light KB work - overhead presses, a few swings - 2 & 1 handed, and then just some back and forth swings to stretch the muscles in my back.
I can tell my back will be sore and tired tomorrow. I'm thinking I may go for a max bench, so as to do something that won't cause me to over strain my back and lead to an injury.
Found this site:
http://www.brianmac.co.uk/weight.htm
He has a 1RM calculator at the bottom of the page which I used to look at the standards for my weight (now down to about 180) I used it to calculate the following standards:
Exercise: Novice: Experienced: Advanced:
Military Press: 110 137 163
Bench Press: 163 200 274
Squat: 219 268 366
Dead Lift: 273 314 436
Clean: 157 193 263
I can easily do the Experienced weight on any of these exercises. I can almost get the advanced on all of them as well - Dead Lift, I'm 1# short. Clean I have a little ways to go - 60# or so. Bench press I have 15-20# to make up.
I warmed up as follows:
800m Run - 4:29
10 pull-ups
20 sit-ups
20 push-ups
20 squats
10 dips
15 30# KB
5 x 135# Dead Lift
Today, the goal was to get a PR and also to increase my PR for the pronated grip as well as mixed grip - using my lifting hooks only when I didn't think I could lift any more otherwise.
So, using pronated grip on both hands (working on the hook grip) I did the following:
225-275-305-330
My previous record before going to mixed grip was 305 - so this was a new record there by 25#. The success didn't stop there, as the new PR here was already a tied PR for my mixed grip.
I only did 1 lift mixed, using my left arm for the supine grip - 365#. When I finished my left and paused at the full up position, I felt that the bar was starting to slip out of my hands - but still a PR by 35#. I then switched to my lifting hooks and continued on.
I went to top my previous PR next, which was 390# and loaded 395# on. This went up quite a bit easier than I expected, considering how slowly 390 had gone up when I set that PR. Since it was so much easier than last time around, I decided to go for a big jump and loaded all weights 25+ that were available -
45# bar + 6 45# plates + 2 35# plates + 2 25# plates.
So (7*45)+(2*35)+2*25)=435#
This was an extremely tough lift. I only got the bar 4 or so inches off the floor before it tried to stop going up. The rest of the trip up was more of a series of stop and start again than a good lift - kind of like a slow chatter to the top. However, letting out a groan, I managed to lock out at the top of the lift.
So my new PR, up 45# from 390 on October 26 is 435#.
I finished off the workout with 225x10 so I could stress my grip a little more and as more or less of a cool down. Then I did a little light KB work - overhead presses, a few swings - 2 & 1 handed, and then just some back and forth swings to stretch the muscles in my back.
I can tell my back will be sore and tired tomorrow. I'm thinking I may go for a max bench, so as to do something that won't cause me to over strain my back and lead to an injury.
Found this site:
http://www.brianmac.co.uk/weight.htm
He has a 1RM calculator at the bottom of the page which I used to look at the standards for my weight (now down to about 180) I used it to calculate the following standards:
Exercise: Novice: Experienced: Advanced:
Military Press: 110 137 163
Bench Press: 163 200 274
Squat: 219 268 366
Dead Lift: 273 314 436
Clean: 157 193 263
I can easily do the Experienced weight on any of these exercises. I can almost get the advanced on all of them as well - Dead Lift, I'm 1# short. Clean I have a little ways to go - 60# or so. Bench press I have 15-20# to make up.
Tuesday, November 24, 2009
Kettle bell day
I only made it to the gym due to some needed coaxing from a co-worked that usually goes down at the same time - originally planning to run, I just didn't have a lot in me. So I decided to do some kettle bell work - which I had brought in to my work gym from home.
Warm-up
1000m row - 3:29.6
5 pull-ups
20 sit-ups
20 push-ups
20 squats
10 dips
What I did have in me, the 1000m row took out - for the most part - I was pretty exhausted after (not a great idea for a warm-up, I know - but I wanted to push that one!)
I then completed the following with my 30# Kettle Bell
KB Swing:
2 handed x35
1 handed x20 right arm
1 handed x20 left arm
Clean and Press:
10 L arm
10 R arm
Swing:
Alternating catch and release x30
Windmills:
10 R
10 L
Overhead Carry:
R arm - 86 steps (4x the length of the gym)
L arm - 86 steps
It was a good workout - for my lower back anyway. Still sore from the Angie/Fran back to back on the 20th/21st - the muscles on either side of my elbow - forearm and bicep included. Now that I think about it, doing Angie the day before Fran probably didn't help my time either!
Warm-up
1000m row - 3:29.6
5 pull-ups
20 sit-ups
20 push-ups
20 squats
10 dips
What I did have in me, the 1000m row took out - for the most part - I was pretty exhausted after (not a great idea for a warm-up, I know - but I wanted to push that one!)
I then completed the following with my 30# Kettle Bell
KB Swing:
2 handed x35
1 handed x20 right arm
1 handed x20 left arm
Clean and Press:
10 L arm
10 R arm
Swing:
Alternating catch and release x30
Windmills:
10 R
10 L
Overhead Carry:
R arm - 86 steps (4x the length of the gym)
L arm - 86 steps
It was a good workout - for my lower back anyway. Still sore from the Angie/Fran back to back on the 20th/21st - the muscles on either side of my elbow - forearm and bicep included. Now that I think about it, doing Angie the day before Fran probably didn't help my time either!
Subscribe to:
Posts (Atom)
