another sprinting day

Today's session

AM: Sprinting
10x10m starting sprints
5x100m max effort sprints

PM: CrossFit

1RM Max Height Box Jump (use weight plates for extra height)
then as you are taking off the weights:
perform 15 box jumps per weight taken off the box. Once no more plates are on the box, perform 50 box jumps

WOD: Tabata Time
Tabata GHD Sit Ups with
Tabata deadlift @ bodyweight
rest 2 mins then
100m of burpee broad jumps

Time to take it up a notch

Okay, so reading a few sprinting articles and blogs, it seems I'm not doing enough work...

Time to change that:

AM: Sprint Session
15-20m warm up drills
5x20m sprint
5x30m sprint
10x60m sprint
1x100m sprint

50m of broad jumps
50m of lunges

3x10 "Jump and toss" (grab a ball or a kb, perform a broadjump and throw ball/kb as far as possible mid jump.

400m jog and stretching to cool down.


PM: CrossFit
4x12 Good Mornings
4x12 GHD Back Extentions
4x12 GHD Sit Ups

Squat Speed Training:
with 40% of 1rm (my 1rm is 165kg, so 66kg is my working weight)
perform 3 back squat as quick as possible, rest 30 seconds. do as many sets as possible.

WOD:
5 rounds for time:
5 squat cleans 135#
10 burpees
15 box jumps

rest 1min between rounds

First training day after the "incident"

So, after dropping a 1rm squat on the back of my head (yes sounds bad, felt worse but no "major" damage) I had a rest day yesterday as I couldn't move my neck.. Today it feels a little looser so I'm going to push myself and see how I go..

Am: sprint session
Warm up
10x20m 3 point sprints
10x100m kneeling sprints


Pm: CrossFit
Warm up + Mobility
5,5,3,3,1,1 overhead squat

21-15-9
Ohs 135#
Double unders

Core work:
4 x 20 V-Sit ups
4 x 10 strict toes thru rings
3 x max hold Plank holds

CrossFit, sprinting and paleo... Let's see how this goes

Well, because of work I am unable to compete in the opens to try and score a spot in the regionals... Yeah I am destroyed about it, but the only plus side is that I have 12 months to go for the 2013 games. Have to wait a year for it to come around, but I "should" be a better athlete by then.

Tomorrow's workout:

Am: beach sprinting
Warm up
5x10m flying starts
10x60m max efforts

Pm: CrossFit

SWOD:
Single squat, starting from 40kg, do 1 squat, increase by 10kg and do 1 squat until failure

4x12 weighted 24" box jumps 30kg (15kg db each hand)

DWOD:
Amrap 5mins
50 kb swings 28kg
Burpees in remainder of time
Rest 3mins

Amrap 5mins
50 overhead lunges 75#
Burpees in remainder of time
Rest 3mins

Amrap 5mins
50 thrusters 75#
Burpees in remainder of time

Penalty for not finishing any of the movements of 50:
10 double unders per rep under

I'm back home baby

Time to do some serious training:

SWOD:
5rm Power Cleans

DWOD:
21-15-9
With 50% 5rm Power Clean
Burpees
Run 200m each round

Changeover day / Competition day

So today is my changeover day, where I change from night shift to day shift.. Nothing really changes, when you're underground it's still pitch black without the lights on...

The important things about today are:
1. I get a full 24 hours off
2. Means I'm getting closer to home time and I get to see my toots again
3. I know I have goodies waiting at home for me... (thank you Life As RX'd)

So, with my 3 on 1 off schedulle, would you believe that my day 3 is TODAY? means it's time for something special and since I have a comp coming up on the 31st of March I think it's the day to test out my diet and training with a mock comp day, which will be 3 workouts today:

WOD 1:
Dumb Helen
3 Rounds for time
Run 400m
21 dumbell swings 25kg
12 pull ups

Rest 4 hours

WOD 2:
21-15-9
Ground to overhead 50kg
Burpees
Ring Dips

Rest 4 hours

WOD 3:
AMRAP 10mins
Overhead Squat 50kg
Everytime the bar is put down perform 5 bar facing burpees


Post all 3 results to coments.

The new guy

So, the new guy FINALLY rocks up to the gym for his first session and after a warm up and some dynamic stretching I put him through a 10m Cindy... He's broken, but the bastard got lipping pull ups during his first session..

SWOD: 5,5,5 power snatch

DWOD:
10 rounds for time
5 hang squat snatch 42.5kg
10 pull ups
20 double unders

This actually hurts a lot in 85% humidity.. Hahaha