9-23

Mon 9-23-2013

am -- hard to get motivated but ok once i got going 

row 1 min @90%
rest walk 1 min
x5
rest walk 2 min
x4

266-269-269-269-271

269-270-271-269-271

272-271-271-271-272

272-272-273-272-274 

PM

10 min @80% / rest 5 min x 3

100m run
10 pushups
5 strict chin ups

7 rd + 20m 

200m row
10 db push press light
6 ghd sit-ups

6 rd 

40 double unders
5 strict dips
10 kb swings 1.5pd

5 rd + 40/5/1 reps

Back Squats

1-3-2011

Didn't intend to take two days off but I did; BK was starting a new cycle Monday and I wanted to be on track with the rest of the gym. So this was the Monday workout:

A. Back Squat @ 30X1; 3,3,3,3,3; rest 3 min
165, 195, 215, 215, 205
Dropped for last set, which was crisper than the two prior.

B1. Dips/Push ups x 3
Did one set of 12 bar dips, then went to weighted depth push-ups due to shoulder pain. 10# plate on back, 7 and 10 reps.
B2. Ring rows strict horizontal @ 1010; amrap x 3; rest 2 min.
First set: 12? Second sets with 10# plate, 10 and 10 reps. Not totally confident about those numbers.

C. Toes to bar - 15 x 3; rest 45 sec
This was not good. Only the first set UB, need to trust shoulder to change direction . . .

D . Powell Raise @30X0; 6-8 x3 ; rest 45 sec p/arm
15# was too heavy; went 15 x 6, 10 x 8, 10 x 8.

Strength, stretch

Weds. pm:
a. HURDLES -- set up five benches, one 20" box and jumped through it x 3, rest 2 min, repeat, repeat.
Then strength work. Had to back off a little, maybe too soon for heavy weighted chin-ups and dips, etc.
B1. weighted chin-ups (2-sec descent) x 2, 20/20/25/25(1)/25(1)
B2. dips (2-sec descent, 1 sec at bottom) x 3, 20/10/10/10/10
C1. amrap supinated pull-up with #15: 3,2,2
C2. press x 3: #65, 45, then called it. Too aggravating to shoulder.

Then, yoga class. Everything tight.

Gotham NFT

5 rds NFT
amrap bar dips
amrap pull-ups
amrap double unders

Little shaky on the numbers . . .
dips: 21 - 15 - 13 - 12 - 13?
pull-ups: 25 - ??? - I think there was an 18 in there, not sure what else.
double unders: 2 - 50 - 53 - 46? - 50
Added up to three sixty something.

Catch-up: strength day

Friday July 30th: strength work at CrossFit Gotham.

5 rds (not for time):
-a1. 5 dips, weighted
-a2. pull up amrap (ctb/regular)
-a3. 20 ghd back extensions, weighted

dip weights:
25#, 25 (rings), 50, 50, 55

pull-ups on the swinging bar:
7/7, 3/7, 0/24, 0/25, 0/13
(stopped trying CTB because I was kicking the wall)

back extension weights:
15, 25, 35, 45, 53(kb -- dropped weight after 10, too awkward)