Ring Dips and Push-ups

Got my EXF rings in the mail (see DK's Rockzone for a link) so I had to try them out. Unfortunately, it was the last thing I did before getting annihilated by a stomach bug.

50 x Ring Dips

50 x Ring Push-ups

10 x Ring Pull-ups

Ping Pong

Thursday night ping pong once again. There were quite a few of us out tonight so it was doubles all night long. Tonight's focus was to concentrate on my follow-through. No choppy shots, swing through the ball and get "good rubber" on it every time.

My consistency is improving slowly as I gain more confidence in the motions and develop my footwork. I'm still the weakest there by far though.

Muscle-ups & Squats

Warm-up:

1 mile run (3/4 @ 9mph, 1/4 @ 11mph)

Active Stretching

CFWoD for 1/25:

3 rounds for time:

10 x Muscle-ups

75 x Squats

Total time: 18:53

HSPUs, K2Es, Med Ball Cleans

Warm-up:

1 mile @ 9mph

Active Stretching

CF's "Ledesma"

AMRAP 20:

5 x Hand Stand Push-ups

10 x K2Es

20 x Medicine Ball Cleans, 5 kg

Total Rounds Completed: 8 (plus 5 HSPUs & 10 K2Es)

7:00 Exercise Bike

Burpee Pull-ups

100 x Burpee Pull-ups, using the molding around a door-frame to do the pull-ups.

Cleans and Dips

Warm-up:

1 mile run, 6:33

Active Stretching

CF "Elizabeth"

21-15-9 for time:

Squat Clean, 95lbs

Dips

Total time: 8:18

Snatch Balance (technique training for Snatching):

3 x 45lbs

3 x 55lbs

3 x 65lbs

3 x 75lbs

3 x 85lbs

Swimming, 10 lengths

2 x Breast Stroke, 2 x Crawl, then I alternated crawl and breast

Ping Pong

After a week and a half away, my game was definitely lacking tonight. Add to that the fact that I'm the worst player there and it made for a long night.

I added the backhand flip to my repertoire and started to get a bit more comfortable on the forehand loop, but I still need a lot of work to get that consistency going.

Thrusters, Pull-ups, Swimming

Warm-up:

1 mile run (.25 @ 8mph, .25 @ 8.5mph, .25 @ 9mph, .15 @ 10 mph, .1 @ 11mph)
Active Stretching

CFWoD for 2/1/11:
For time:

15 x Thrusters, 50lbs
15 x Pull-ups
21 x Thrusters, 50lbs
21 x Pull-ups
27 x Thrusters, 50lbs
27 x Pull-ups
Total time: 16:23

I scaled this workout way back. Even were I not extremely sore from Monday, as RX'd would have been a bit out of my league.

Swimming, 10 lengths - man, I'm not very good at swimming.

Snow

Nothing like 7" of snow to loosen up those sore muscles. Sadly, I didn't get to the gym today due to weather. However, I did spend an hour and a half shoveling the driveway, and damn, my glutes and hammies are not happy with me. Shocking how quickly 2 months away from the gym catches up with you!

Return of the Candyman

While I haven't exactly done nothing since Nov. 30th, I haven't done much I'd consider log-worthy. Ping-pong a couple nights a week, snow-shoeing on the weekend, and lots of pull-ups, push-ups, and burpees (though not in organized fashion) has been about the sum total. Turns out it makes me crazy not to workout regularly, so yesterday I joined the hospital owned gym and got back on the wagon.

Warm-up:

10:00 Rowing Machine

Active Stretching

CFWoD for 1/31/11:

For time:

21 x Deadlift, 155lbs

50 x Plyo Box Run

18 x Deadlift, 155lbs

50 x Plyo Box Run

15 x Deadlift, 155lbs

50 x Plyo Box Run

12 x Deadlift, 155lbs

50 x Plyo Box Run

Total Time: 15:09

9:00 Exercise Bike

1 mile run (.25 @ 8mph, .25 @ 8.5, .25 @ 7mph, .25 @ 10mph)

Active Stretching