Monday, December 26, 2011

muscle-ups/push press/row

"a good warming of the muscles"
used 65# and did 10 reps of each:
back squat
Romanian deadlift
snatch
push press
sumo-deadlift high-pull
hang power clean
front squat
overhead squat
forward lunge, 10/leg
------------------------
10 back extensions
10 dips
20 split lunges

WOD (taken from crossfit.com):
For Time -
10 muscle ups
100 reps push press, 75# rx'd
row 1000m

I did 70 reps at 65#, then dropped to 55# to finish out faster.

TIME - 12:01

Sunday, December 25, 2011

800s/deadlifts/pushpress/pullups

run 800m
20 deadlifts, 135#
run 800m
20 push press, 85#
run 800m
20 dead hang pullups
run 800m

TIME - 20:45

Did this one with the hubby. The runs are getting much easier.

Thursday, December 22, 2011

deep back squats; 1000m row/100pushups/10snatch

WARMUP:
2:00 jump rope singles
10 reps push press, 75#
20 steps weighted walking lunge, 75#

SWOD 2: Deep back squats 10-10-10-10-10
75-75-75-75-75

Back squat, as deep as you can go without failing @ 30% PR, keep weight the same for all reps.

WOD (from crossfit.com)
For Time:
run 1000m
100 pushups
135# snatch, 10 reps

TIME - 11:45, using 75#

snatch-grip deadlift 5x5; 21-15-9 cleans & situps

WARMUP:
30 knees to elbows
30 pushups
30 split lunges
500m row


Strength
Snatch-grip deadlift 5-5-5-5-5
155-155-175-175-185


WOD (from crossfit.com 12/21/11)
21-15-9
135# clean
GHD situps

TIME: 5:09, using 85#

COOLDOWN
1:00 each of front plank, left-side plank, right-side plank

Monday, December 19, 2011

Deadlift 5x5. Tabata Row.

Tonight, for me:

30...
pushups
pullups
abmat situps
squats
back extensions
dips
split lunge

Deadlift 5-5-5-5-5
135-155-175-195-215

WOD 3: Tabata
8 rounds—aiming for consistent, sustained effort:
  Row, 20 seconds
  Rest 10 seconds 

accumulated row: 900m

Sunday, December 18, 2011

Painstorm: as many points in 20 mins...

In 20 min, using 155lb accumulate as many points as possible using the following schedule:

(Use one load throughout, if scaled up or down simply note results.)

Snatch = 10 pts.
Thruster = 5 pts.
Ground To Overhead = 4 pts.
Squat Clean = 3 pts.
Deadlift = 1 pts.

using 85# ...
Snatch 22 reps
Thruster 18 reps
Ground to Overhead  20 reps
Squat Cleans 5 reps
Deadlift 40 reps
-----------------
TOTAL POINTS 445

Wednesday, December 14, 2011

Vibram Five Fingers


A few Mudders have asked me which Vibram Five Finger shoe Matthew and I went with for the Tough Mudder training and event. We both chose a good OVERALL and VERSATILE Vibram. I went with the women's Bikila: http://www.vibramfivefingers.com/products/Five-Fingers-Bikila-Womens.htm, and Matthew with the men's Bikila: http://www.vibramfivefingers.com/products/Five-Fingers-Bikila-Mens.htm.

To each, his own, I suppose. It helps to go to a local retailer, try them on, run around the store, and determine what works best with YOUR foot. These shoes are designed to HUG your foot, so being fitted for them is a necessity.

Prior to buying our shoes, I emailed customer support to determine what THEY would recommend for a mud run. Below is their response:

Hello Christy,

Thanks for your e-mail. One of my coworkers participates in the Spartan Races and likes to use the KSO Trek or the TrekSports.

They are designed to be more rugged, with a cleated sole and thicker EVA midsole to help protect you from stone bruising.

Let me know if you have any other questions as I would be happy to help.

Thanks,
Kate

Painstorm: "Military S.O.S."

Warm up:
one round of Helen
400m run
21 KB swings, 1 pood
12 pullups
TIME - 2:55


Followed by:

"Military S.O.S" - Exercise - Round1 - Round2 - Round3
Pull-up - 10 20 40
KB Swings - 10 20 40
Push-up - 15 30 60
Run - 200m 400m 800m
TIME - 17:04, 1 pood kettlebell


Followed by:

As many one handed snatches as you can in 5 minutes, 20# dumbbell.

from Big Mudder:

"What's tougher: Walk the Plank or Underwater Tunnels?"

YOU decide: watch the video...or get out there and try it for yourself!
Here's a GLIMPSE into Tough Mudder Central Texas...just try seeing through the mud.

ToughMudder Training Tuesday!

WARMUP

"Triplet"
4 RFT:
21 GHD Sit-ups
14 Medicine Ball Cleans, 20/12 lb
7 Ring Dips

I used a 25# ball and did strict ring negatives in order to keep fast movement through the WOD.

TIME - 8:30
______________________________
WOD

Painstorm, from crossfit.com

10 - 1 rep rounds of:
1.5bw Deadlift (185#)
1.25bw Back squat (155#)
0.75bw Press (95#)
Set up three bars and STORM through for time . . .

TIME - 8:10

This was a HEAVY way to finish my TrainingTuesday. I didn't feel the load of it until later.

the history of "Painstorm" WODs:
(text courtesy of Jeff Martin)

The first Painstorm was a gathering of some of the UK Crossfitters. Given
that some of them traveled up 6 hours (by bus) for the meeting, no one
felt like doing “Fran” and calling it a day. So the first Painstorm was
something like warm up one round of Helen, followed by a typical CF
WOD, followed by the Secret Service Snatch test...

The Painstorm soon evolved into a monthly competition between CrossFit
London (represented by Kempie and Karl Steadman), CrossFit Central
Scotland (represented by Davie and his crew) some displaced US military
(Gordon Limb and some marine flyers in London, Brian White and his
group called team Fallujah) and the group from Brand X. Dan Colson from
CrossFit Rockford has "happily" joined in for the last three or four.
Karl, Davie and Jeff take turns creating the Painstorms. They tend to be
long efforts, in keeping with the original tradition. Weights and reps are
scaled of course, so everyone can join in.

Monday, December 12, 2011

My Jumbled Series 'n Five 400s

I did a hodgepodge WOD tonight...

Turkish get-ups 1-1-1-1-1 (25-35-35-45-45)
five 400m runs (with fellow mudder, Danielle)

I peppered the following exercises between runs (with no rest):
600m row
30 KB swings, 1.5 pood
30 GHD situps
30 back extensions
30 dips
30 steps walking lunge, 45# bar overhead
100m overhead carry, 45# bar
15 pullups

It's a jumbled series, but an effective one for my purposes (specifically: to provide an invigorating stimulus for my fellow Mudder's cold outdoor runs while achieving constant movement through a few taxing exercises).

Danielle is Mudder Enlisted AND loved by children.

Mission accomplished.

Sunday, December 11, 2011

30 Minutes of Hurt

WARMUP:
30 GHD situps
30 back extensions
500m row
Turkish getups 1-1-1 (I tried these with the 22# barbell, locking in my form.)

WOD: "30 Minutes of Hurt"
Five 6-minute rounds with no rest in between.
At the start of each interval, run 800 meters. Then, in the remaining time, complete as many rounds as possible of:
3 Push Press, 135/95lb
6 Pull-ups
9 Box Jumps, 24”
In each round, continue from where you left off in the AMRAP portion.


RESULTS: 8 rounds, 75#/24" box

The 800m run portion of this WOD was the most demanding part. The unpredictable nature of the run--with its hills, ditches, tall grass and gravel--proved to be quite the mental hurdle to master this morning at 34-degrees. The air was cold, and so were my muscles!

Nonetheless, this WOD was MUCH harder than when I did it last week (using a mere 800m road course).

Wednesday, December 7, 2011

Big Mudder





"Big Mudder knows it's cold and dark outside...

...Quit whining...

...Start training."

"Wood"

WARMUP
row 500m
30 GHD situps
30 back extensions
10 dips

WOD
"Wood"

5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24" box
65 pound Sumo-deadlift high-pull, 10 reps
65 pound Thruster, 10 reps
Rest 1 minute

4:13
4:15
4:19
4:48
4:15
TOTAL TIME 21:50

WOD and photo courtesy crossfit.com

BACK SQUAT 3-3-3-3-3

Back Squat 3-3-3-3-3
135-145-155-165-175

In between squat sets, I did some Mudder exercises. I had little no no rest during my WOD:

30 goblet squats, with 1.5 pood
30 KB swing, 1 pood
15 one-arm KB swing/arm, 1 pood
30 pullups
30 decline pushups, 20" box
30 push press, 45# bar
15 dips
1:00 front plank
1:00 side planks, 1/side

Monday, December 5, 2011

Rx for Pain...

WARMUP
30...
KBS, 1 pood
1-arm KBS, 1/2 pood (15 each arm)
GHD situps
back extensions
split lunges

a note: The 800m run-portions of this WOD were done in 28-degree, sleeting conditions. Had it not been for Riley, I would have probably felt utterly defeated.

Five 6-minute rounds with no rest in-between.

At the start of each interval, run 800 meters. Then, in the remaining time, complete as many rounds as possible of:

3 Push Press, 75lb
6 Pull-ups
9 Box Jumps

In each round, continue from where you left off in the AMRAP portion.


I feel the cold runs are good conditioning for my lungs. I know that I won't lack for cold weather in the next few months of training. I could have gone heavier on the push press. If I do this one again, I will press 95lb. (Ah yes, visions of the Chernobyl Jacuzzi and the Mud Mile keep me pushing a little harder these days. Survival of the FIT--in body, maybe...in mind, DEFINITELY.)

UnderArmour+Tough Mudder


+

__________
cool gear


from #TOUGH MUDDER
"We're stoked to announce our partnership with Under Armour as the Official Tough Mudder Outfitter. Are you ready for some sweet gear?"

Sunday, December 4, 2011

Challenge WOD: Tough Mudder "Chipper"

About today's WOD:

More than ANY OTHER COMPONENT of today's Tough Mudderesque WOD, I found the run most effective. The unsuspected (and apropos) MUD element presented a challenge in the slightest of ways, most notably the uncertainty of footing. I was truly able to break in the new shoes, while getting a feel of what the cold + exertion would do to my body.

As I told Mr. Hilliker today, the Mudder seems to be a well-balanced event, combining both the necessity of STRENGTH and STAMINA. I'm looking forward to much goal-specific training in the days ahead.

in the spirit of MUD...

... I'm back to my fitness blogging!

My goal over the course of the next few months is to document my own (and fellow Mudslingers) Tough Mudder training in the lead up to April's event in Dallas. I will be researching ideal clothing for the event, techniques to master the obstacles, and anything muddy I have time to find. Please feel free to comment with your own workouts, ideas and goals. This should be FUN!

I found this "Tough Mudder Pledge" on a mudder's blog and thought it was worth sharing:

As a Tough Mudder I pledge that…
* I understand that Tough Mudder is not a race but a challenge.

* I put teamwork and camaraderie before my course time.
* I do not whine – kids whine.
* I help my fellow Mudders complete the course.
* I overcome all fears.

photos from the Red Mud Run 2012

Happy training, fellow MudSlingers. The muddier the merrier!