hello vonnie
noise dept.
I'd rather be in outer space 🛸
styofa doing anything
taylor price
KIROKAZE
JVL
Alisa U Zemlji Chuda
if i look back, i am lost
Cosimo Galluzzi
oozey mess
Show & Tell
Cosmic Funnies
Sweet Seals For You, Always
祝日 / Permanent Vacation
Today's Document
⁂
Three Goblin Art
art blog(derogatory)
pixel skylines
seen from Canada
seen from Türkiye
seen from Poland
seen from United States
seen from United States
seen from United States
seen from Japan
seen from Türkiye
seen from United States
seen from China
seen from France
seen from Ireland
seen from United States
seen from Germany
seen from Nepal
seen from France
seen from Germany
seen from United Kingdom
seen from United States
seen from Canada
@aar0nkyle-blog
Tuesday Night Deadlifts and Conditioning
Strength
5×1 deadlift @385
Conditioning
7 rounds of 30s on/30s off:
6 Toes-to-bar → Walking lunges
Double-unders Box Step-Ups
Thrusters (45)
*Finished 377 rounds, can not wait to be able to do double unders again. Had to do some A.R.T. on the old foot before class, now it is time to ice...
Saturday Team Crossfit Workout
Conditioning
30 min AMRAP:
5 pull-ups
10 push-ups
15 squats
*P1/P2 alternate rounds
*We finished 39 total rounds, I hit the wall a bit on my push-ups... Gotta work on those before the competition next month... A lot of fun though.
Friday Night Crossfit
Conditioning
3 rounds:
15 hang power snatches(85)
15 burpees
*Finished in the 6 minute range
Assistance
3×8 single-arm KB press
3×10 glute-ham raise
Thursday Night Crossfit
Had a great night coaching, then did the workout myself. I have really enjoyed coaching so far, and I am looking forward to seeing everyone hit their goals.
Strength
2RM hang power clean @ 180
Conditioning
10 rounds:
3 hang power cleans @ 155
3 box jumps (30)
*Finished at 6:30
Assistance
3×30 band pull-aparts
3×10 strict toes-to-bar
Tuesday Night Conditioning
Conditioning
60 wall balls (20)
30 double-unders
10 toes-to-bar
40 wall balls (20)
30 double-unders
10 toes-to-bar
20 wall balls (20)
30 double-unders
10 toes-to-bar
*Finished @ 8:37, fun workout, though was waaay to slow on the double unders...
Assistance
3×10 good mornings
3×30 GHD sit-ups
Monday Night Strength
Strength
8×1 deadlift @375
8×1 weighted pull-up @45
Election Day Conditioning
A little post vote conditioning, now who won!?
Conditioning
10 rounds on a 2 minute interval:
10 KB swings (70)
10 burpees
Deadlift Monday
Strength
8×1 deadlift @365
8×1 bench press @165
*Sticking to the old program a bit longer. Weights felt good, though the bench was a bit light. Currently my 1 rep max deadlift is 2.5x my body weight, the goal is to get to 3x. Let's see how long it takes me to get there.
Assistance
3×10 roll-outs
Week Recap
Last weekend I attended the Crossfit Level 1 Certification. I really enjoyed the entire weekend, great coaches, fun workouts, and it's always fun to be surrounded by people generally excited about fitness. I was also successful at multiple strict ring muscle-ups, a skill I hope to become much more proficient at soon.
*I may have been the only person with their eyes closed in the pic....
Another good mention was on Monday, when I completed my first successful ring headstand push-up. I used Monday to work on some skills, mostly hand stands. The rest of the week was standard Crossfit.
Now it is time to get back at it, starting Monday I will be attempting a bit of Bulgarian method training. Basically a high intensity, high frequency training approach used by the Bulgarian weight lifting team. The program consists of doing squats, and bench, up to a heavy single at least 4 times a week. Also, deadlifting 70%-75% of your max for 3-10 singles 1-2 times per week.
Let's see if it can help me increase my squat.
Front Squat Wednesday
Strength
8×1 front squat @210
8×1 weighted pull-up @35
*Weights still feel good, no issues.
Conditioning
10-8-6-4-2:
Toes-to-bar
Front squats (135)
*Finished at 3:35, was a good workout. Lost my kip in the later rounds on the toes-to-bar, also felt as if my asthma was flaring up a bit... Still happy with the time, and I will be faster next time!
Assistance
3×8 single-arm KB press (35)
3×10 glute-ham raise
Tuesday Night Crossfit
Conditioning
15 min AMRAP:
15 KB swings (70)
15 burpees
*Finished 6 rounds, back was tight so it was a slow progression...
Assistance
3×10 good mornings
3×30 GHD sit-ups
Back Squat Monday
Strength
8×1 back squat @ 230
8×1 press @ 120
*Weights felt great, next week more weight!!
Assistance
3×8 split squat, each leg @ 125
3×10 roll-outs
Olympic Lifting Thursday
Strength
Max effort squat clean (200) + push jerk (155)
*Not a pr... Though, I am really enjoying Olympic lifting. More weight please!
EMOTM for 10 min:
Hang clean + squat clean + push jerk (125)
*Had a good sweat going, good stuff.
Notes: Squat clean should be touch-and-go.
Assistance
3×30 band pull-aparts
3×10 strict toes-to-bar
Tuesday Conditioning
Conditioning
6 rounds:
50 double-unders row 200m
7 deadlifts (275)
Rest 2 min
*Finished at around 16:28, slowed down on the deadlifts to better the form.
Assistance
3×10 good mornings
3×30 GHD sit-ups
Strength Monday
Strength
7×1 back squat @ 230
7×1 press @ 120
*Weights felt good, ready for more.
Assistance
3×8 split squat @ 125
3×10 roll-outs
3×10 glute-ham raise
Paleo Challenge Checkout
Our paleo challenge has come to an end. My starting weight was 174, and I ended at 164. Also, my body fat percentage was at 13% and dropped down to around 12%. So, how do I feel? Great actually, though will be happy to add some cheese back into the diet. And, like most people... I will adopt a more paleo friendly lifestyle moving forward.
Strength
Max effort front squat @240
*Up 5 pounds from start
Conditioning
“Fran”
21-15-9:
Thrusters (95)
Pull-ups
*Finished at 4:55, down from 7:29!
Oly Thursday
Strength
Max effort power clean @190
*Cleans felt good, not a pr, though soon...
Conditioning
Every 30s for 10 min:
Power clean @ 155
Assistance
3×30 band pull-aparts
3×10 strict toes-to-bar