Annie get your gun

Warm-up:
4x5 situps, pushups, squats, pullups
dynamic squat stretching

1x5 deadlift (5x135, 3x185, 1x225 then 1x5x275)

"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders (sub 2x single-unders)
Sit-ups
KL: 12:19

Wow, I'm beat - 2 very different regimes this morning. First time loading serious weight after pulling my back, deads felt heavy from the start but technique was reasonable. May have loaded too high @275, will see how it feels on warmup next time - might ratchet down to 255 or so and build back up.

First time I've done Annie, even subbed. Grinder of a workout, with the ropework getting your HR up and the situps (done abmat style with a towel) pushing to failure. Single-unders unbroken, last 3 sets of situps broken into a few subsets. Would be better with DUs, with the lower jump SUs weren't that taxing. Still, HR ~160 immediately after, down to 120s after a minute or two.

Warm-up:
court jogs
2x10 situps, pushups, squats

1x5 deadlift (5x135, 3x185, 1x225 then 1x5x255)

Burgener warm-up + power snatches to 65, then:

Outlaw Crossfit WOD 012512
AMRAP in 10 min:
30 double-unders (sub 60 single-unders)
15 power snatches 75/55# (sub 65#)

KL: 2 rounds + 60 SU + 8 PS

10 goblet squat (25# db)
5 OHS (25# plate)

Deadlifts felt nice and solid today, go to 265 next time. I'm trying to roll a little more conditioning into my programming, pulled this one from Outlaw Crossfit. Quite the burner, even at a lighter PS weight - broke up PS into sets of 5 (and smaller) with little rest in between. Power snatches felt good, getting a good extension at 65#; can go up to Rx'ed 75# next time.

The Burgener warm-up made me realize that my form getting to the bottom of the snatch is horrendous, real lack of flexibility. Tried working on it a little on the cool-down, but much more work needed.

Heart rate recovery:
0'-168, 2'-128, 4'-108, 10'-100, 30'-100, 120'-72

Now the pain is my pleasure

Warm-up:
- 2 minutes jump roping.

- 3x5 high bar squats: 155, 165, 175
- 3x5 low bar squats: 175, 165, 155
- 5x5 bench press: 135, 145, 155, 165, 135

Was supposed to workout with Kenway but his mind is still in the Caribbeans and he had forgotten his shorts.

For the first time I had no headache from the jump rope, but that was the only good thing that happened. From the get go on the squat I was shaky and wanted to quit. So I forced myself to do my sets by lowering the weight and working on technique. Only the last set felt like I wasn't wobbly.

I saw something slightly disturbing during my workout. While I was doing my squats, there was a big dude on the squat machine beside me who was singing along Rihanna's S&M: weird.

I was too lazy to post recently, so here are some updates. Yesterday I went to TRC with Jess. We TRed 5.8, 5.9, 3 x 5.10, and then I tried (and failed) on an 11 and she did one more 10. The 10s were all very good, and so was the 9. Good session (if not very impressive).

Last Sunday I went to BKB with Jess and a bunch of old Coles people. I did some 3s, 4s, and one 5. Not bad.

Die, die, die my darling

Warm-up:
- 2 minutes jump roping.

- 5x5 low bar squats: 155, 175, 185, 195, 205
- 5x5 Shoulder Press: 60, 75, 80, 85, 90

- 20 minutes rowing. Tension at mid-point. 3250m.

The jump rope felt slightly better and I managed to do about 118 in a row. The resulting headache was not as strong today.

Took the weights down for the squats and worked on my low bar technique and getting low. Felt good, except the last two reps where I didn't get quite low enough.

The back felt better and so I tried 20 min of rowing. Not too bad.

Skippy

Warm-up:
jump rope

5x3 shoulder press (45x5, 65x5, 85x3, 105x5 then 110[f3]/4x110)

3 rounds:
50 single-unders
20 sit-ups (lumbar towel, unanchored)

Shoulder press loads getting heavy. Must have been a little dehydrated, had a lot of trouble with becoming woozy in the middle of sets today. Vasovagal reflex set in after the 2nd rep press-out in the first set, my arms dropped the bar back into the rack before I even knew what I was doing (or regained my vision).

Have to work on two things: 1) keeping a steady lower body and torso at heavier reps, and 2) breath control. I take a breath at the beginning of the lower and usually hold it through the press, but today was finding that holding it too long made me feel faint; to compensate, I exhaled during the last half of the press.

Inspired by G, I dug out my jump rope for some conditioning. Not too hard to link up 50 rep stretches, but need to work on double-unders.

Ca Va Cool Hot

Warm-up:
- 3 minutes jump roping.

- 5x5 Shoulder Presses: 55, 70, 75, 80, 80
- 5x5 high bar squats: 155, 200, 210, 220, 225

- 15 minutes running 7 mph pace.
- 5 minutes rowing. Tension at mid-point.

Worked out to the Tangiers. The jump rope was difficult. Many short sequences. Squats were not as deep as with K. Running, even at my slow pace was difficult.

The most puzzling thing is that I am realizing that when I row, my forearms give out first. I would have thought that this was one of my few muscles that are in shape... Apparently not.

Working on double unders

So, I just found a pretty good article on how to use jump rope effectively here. It also had some interesting workout suggestions to use for conditioning.

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Perform the following sequence as many times as possible during a 2 or 3-minute round:

* 50 Double Unders
* 5 Burpees

Perform 4 rounds, resting 1-minute in between rounds.

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10 rounds of

* 100 Rope Turns
* 10 Burpees
* 10 Pushups
* 10 Bodyweight Squats