Conditioning and abs

Ben's out the door five minutes, and I'm back doing a CrossFit workout! This is the first time I've done Cindy since April 2013.

Cindy: Amrap 20
5 pull-ups
10 push-ups
15 air squats
Score = 16 rounds + 2 pull-ups

That's only one rep less than my PR, so I'm pretty pleased about that. I didn't use my previous death-by strategy, but I didn't rush myself, either. I took short rests between each movement and each set. Consequently, each individual set of movements was unbroken until the last round of push-ups.

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Bicycle crunches
50, 40, 30, 20 per side; 60 seconds rest in between.

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Plank - 60 seconds, broken up as needed
1 set, 1 set, 2 sets

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Ab rollouts
10, 10, 10

Legs

Back squats, a2g
95lb x 8
135lb x 10, 10, 10

Front squats
95lb x 5
115lb x 3
135lb x 3
155lb x 3
165lb x 3
175lb x 2
Equaled my front squat PR. Not bad.

Leg extensions
100lb x 10, 10
100lb/62.5lb/37.5lb x 10/9/6

Straight leg deadlifts
145lb x 10, 10, 10

Single leg curls
25lb x 10, 10
30lb x 8

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Ab roll outs
3 x 20

Bicycle crunches
2 x 50 per side

Conditioning and abs

Chest burner!

4 circuits:
12 x parallette jumps
15 x barbell thrusters @ 65lb
15 x lateral kettlebell swings per side
10 x shuttle runs

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Ab roll outs
3 x 20

Bicycle crunches
3 x 30 per side

Swiss ball plank
60 seconds, 46, 44

Conditioning

3 circuits; 1 minute's rest in between:

100 skips
15 ball slams
15 kettlebell lateral swings per arm
15 box jumps
15 burpees
20 ball squats (lifting the ball to the top of the punchbag)
10 shuttle runs

Today was another one of those days when I didn't want to do a conditioning routine, but pushed myself anyway. It took me a little while to get going in the first round, but by the second round my mind was in the right place. I started to drag my arse halfway through the third set as fatigue started to kick in. However, a couple of people came into the yoga room to do some stretching, and that seemed to give me some impetus. Nothing like an audience to get me going.

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3 x 20 ab rollouts

3 x 50 bicycle crunches

Conditioning and abs

Kayla Baumgardner

Had a crappy night's sleep and felt like total shite today, but I needed to get in some conditioning this week, so I had to push myself. Even walking to the gym I doubted I'd be able to do anything challenging, but I felt that if I could at least get started I might be okay. That proved to be the case.

I just made this up on the spot, rather than my usual planning ahead.

3 circuits, 90 seconds rest in between

30 kettlebell swings (12kg)
15 burpees
15 lateral kettlebell swings per arm (8kg)
10 burpees
30 kettlebell swings (12kg)
5 burpees

Simple, but good enough to get the heart pumping. I was drenched in sweat by the end.

Ab rollouts - 3 x 20
Bicycle crunches - 3 x 30 per leg
Swiss ball pushups/rolls - 10, 10, 7
Leg raises - 3 x 12

Back and calves

Another marathon Saturday session.

Bench press
95lb x 5, 5
115lb x 7, 7, 6, 5

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Deadlifts
135lb x 10
235lb x 5, 5, 5
135lb x 10

Of course, plenty of DNA on the bar, plus a bit of a puddle on the gym floor. I resorted to wearing my soccer shin guards for the second and third sets!

Bent over barbell rows
100lb x 10, 10, 10

Lateral pull downs
100lb x 10, 10, 9

Cable row (burn)
80lb x 40

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Seated calf raises
70lb x 15, 15, 15
70lb/45lb x 15/15

45 degree calf raises
130lb x 40, 40, 40

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Decline weighted situps
20lb x 10
25lb x 10, 6

Roll out
15, 15, 15

Conditioning and Abs

I had a fun, active morning today. I was cycling to the gym and as I went past Madi's house, she shouted out to me from her bedroom window. When I doubled back, she'd come downstairs, and she asked if I wanted to go for a bike ride with her. So before I even got to ABsolute Fitness, I'd already had a 45 minute warm up! I can't believe how quickly Madi's grown up. She can cycle without supervision now, as long as she doesn't go further than around the block.

4 circuits:
12 x parallette jumps
30 x kettlebell swings
30 x ball slams
2 minutes skipping
10 x sprints (one end of the yoga room and back equals one sprint)

I was one sweaty bastich by the end, and my quads were burning.

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Ab roll-outs - 3 x 10
Decline sit ups - 24, 15, 14
Bicycle crunches - 3 x 50 per leg

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I should be mowing the lawn, but I don't have any energy left.

Legs

Yep, that about sums it up...

I trained after lunch today. Straight after, which was a big mistake. I took Mum to Blue Orchid hair salon on the Kiwanis bus, which picked us up about 20 minutes earlier than we expected. I'd only just finished a plate of sweet potato, bacon and chicken when the bus arrived, so by the time I'd walked to the gym after dropping off Mum, only about 45 minutes had passed. I should have rested a while because I had plenty of time and didn't need to rush my workout, but I started warming up almost straight away. Anyway, eating a full meal three-quarters of an hour before doing a2g squats put more pressure on my stomach than I wanted and I felt sure I would be losing my lunch pretty soon. I took longish rests between sets of my first routine, which helped the food settle a bit, but still...

Front squats
135 x 5, 145 x 4, 4, 150 x 3, 3

Not my best performance with front squats by any means. My wrists felt a bit sore, perhaps because of all the cleans yesterday. That was the cause of my failures, rather than the squats themselves.

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Deadlifts - 5, 5, 5, 5, 5
225, 245, 255, 265, 270 (4)

Better...

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Back squats
135 x 5
155 x 5
165 x 5
175 x 5
185 x 5
195 x 3

This was going really well and my technique was really good - core contracted, knees out, chest up - but in the third rep of the last set I felt like I was going to topple forward, so I decided to rack the bar and leave it at that.

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Leg extensions @ 110lb - 9, 9, 9

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50 sit-ups
50 ab roll-outs

Not a great performance today, but at least I had enough time to fit a lot of reps in, so not a complete bust.

Full body conditioning

Personal training with Paul

Amrap 10
1 deadlift @ 225lb, 1 burpee, 2/2, 3/3 etc.
Score = 9 rounds exactly

Edit: I only just checked back to see my score when I did something similar but easier a few weeks ago. Back then I did jump squats instead of the RXed burpees, which I did today. Even though my lungs burned like hell this morning, I did much better.

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"Ensign"
3 x 3 minute rounds of:
3 power cleans @ 115lb
6 push-ups
9 air squats

Scores:
3 rounds + 3 power cleans
3 rounds + 6 squats
3 rounds + 6 push-ups

I'm not surprised that the second round was better than the first. I deliberately moved slower, which allowed me to breathe slower. I slowed down in the third round just because I was fatigued.

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3 rounds:
10 ab rollouts
20 sit-ups (strict)

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It's two hours later, and my lower back is already seizing up from the deadlifts! Great workout, though. I'm used to one of the routines in my PT session knocking me on my ass, but not two at the beginning!