Conditioning

I haven't used a picture of a male athlete for nearly a month.
Oh, well...

For time:
50 skips (x 2)
50 burpees
50 thrusters @ 20s
50 sit-ups
50 push presses @ 20s
50 leg raises/hip raises
50 traveling lunges (50 steps)
50 dumbbell swings @ 30
50 dumbbell snatches @ 25
50 jump squats

Time = 32:41

Real life got in the way of my planned pushing workout today and I didn't have time to go to ABsolute Fitness this morning. It wasn't until 6:00pm that I was able to take a break from work, but I was only able to get to the Stonecroft gym. I spent a good 15 minutes stretching and warming up, especially as my right calf is still hurting from my cramp spasm after Saturday's PT session.

I adapted today's main site WOD by substituting some movements for the RXed ones; for example, thrusters with dumbbells instead of wall balls, and leg/hip raises instead of knees to elbows. Some of the changes were due to the equipment that was available, and some were because I don't have the skills (100 single skips instead of 50 double-unders).

Perhaps because it was later in the day, but I felt pretty lethargic at the start of this routine. However, I gradually felt mentally more energized as I progressed, although I was obviously becoming more fatigued. I was alone in the gym until the dumbbell swings, and I think I scared the crap out of the geezer who came in to use the machines. I was grunting and sweating my ass off, then I managed to gasp "Enjoy your evening" when I left. I'm probably the first person at Stonecroft who's done metcon training!

Conditioning

Goddamn box jumps. I had a great night's sleep that left me feeling fully rested and ready to work my ass off at the gym. I hadn't actually planned my session and was just going to wing it when I got there, making up something on the spot for my first routine.

3 rft
25 burpees
50 supported lateral hops @ 24"
100 single skips
Time = 18:37

Okay, that might not look too bad, but I had actually set up the risers and step so I could do box jumps (over by the squat rack in the corner). However, while I was warming up, I started to get that same damn mental block I've had the past few times I wanted to do box jumps. I've no idea why this has suddenly become a problem, but every time I started to crouch down to jump, I couldn't get my feet off the ground! I kept staring at the bloody thing and froze. Rather than stand there for half an hour and not doing anything, I decided to at least get moving, swapping in the lateral hops instead.

When I got to the end, I felt really pissed at myself. I decided I wasn't going to leave the gym until I'd completed 50 box jumps at 24". There's something about attempting these with lots of clear space in front of me that puts me off, as if I think the whole set up is going to collapse and I'm going to fall over, knocking out all my teeth. Yeah, I know that's bloody stupid; I'm not saying I was being rational! Anyway, I moved the setup to the corner by Chris's office, about a foot in front of the cupboard door. I figured if I misjudged my jump I could steady myself by putting my hand on the door. That seemed to calm me down mentally, although I'm sure it must have pissed off Chris with the constant "thump, thump, thump" of me landing on the box. Anyway...

50 box jumps @ 24"
Time = 4:24

Ironically, I did actually trip attempting the 47th rep, and hit my hand on the top step!

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300 single skips
10 push ups whenever I fail a rep or rest
Time = 8:13, with 80 push ups (8 fails)

Conditioning

A quick session at the Stonecroft gym.

50-40-30-20-10 rft:
Burpees
Skips (single unders)
Time = 19:45

I. Hate. Burpees. Bloody hell. I was totally alone in the gym, with no noise from a tv nor any music. I never realised how loudly I breathe when I'm doing a fast-paced routine like this! 150 burpees - what was I thinking.

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Sit-ups

I did the same sit-up routine I did with Paul a couple of weeks ago. It felt easier today, and all sets of 10 reps were unbroken, perhaps because I did more of a workout beforehand last time.

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200m rowing sprints x 3 (Concept 2 at maximum resistance)
52 seconds, 51, 50

I dropped a second each time! My arms felt like shit at the end.

I don't know if it was due to the heavy breathing or the unusually warm weather, but when I got back home my sinuses flared up. My whole head was throbbing and I thought I was going to heave. Not pleasant.

Conditioning

My workouts this week have been a bit half-assed, so I wanted to throw in a quick conditioning routine in the Stonecroft gym on what would usually be a rest day. Well, it was supposed to be quick...

4 rft:
40 strokes on the rowing machine @ 10 resistance
40 hand-release push ups
40 skips
40 sit ups
Time = 28:14

I don't know if this is particularly slow, but I expected my time to be quicker.

Conditioning

Lucas Parker: The Man. The Beard.

I had no idea what I was going to do today, even when I got to the gym. I didn't even think I'd have time, as this morning I'll be attending the funeral of a friend and neighbour who died suddenly at the weekend. However, I woke up quite early, showered, then cycled to the gym. I warmed up, then made this up on the fly.

5 rft:
10 power snatches @ 75lb
15 push presses @ 75lb
25 sit-ups
40 single skips
Time = 26:52

Upper body

Alternate sets

Bench press:
95 x 10
105 x 10
115 x 8
125 x 4
130 x 3

Cable row:
100 x 10
110 x 10
115 x 10
120 x 10
125 x 8

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Hang power snatch 2, 2, 2, 2, 2, 2
65, 75, 80, 85, 90, 95

This is the main site WOD from a couple of months ago. I videoed all the sets - shown below - and some of them are repeated in slow motion to show how my form changes as the weight increases. 

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Supersets: Military press/push press, max reps @75lb
4/7, 4/6, 2/4, 2/4

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Amrap 5 - single skips
Score = 289

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Barbell curls
55 x 10, 60 x 6, 4, 3