Parking Garage workout

Workout of the Day

21 L pull ups

Shuttle sprints 50 yds x4

18 L pull ups

Shuttle sprints 50 yds x4

15 L pull ups

Shuttle sprints 50 yds x4

12 L pull ups

Shuttle sprints 50 yds x4

9 L pull ups

Shuttle sprints 50 yds x4

6 L pull ups

Shuttle sprints 50 yds x4

3 L pull ups

Shuttle sprints 50 yds x4

This workout took place on the top level of a parking garage. No joke it was so sunny and warm outside. The top of the parking garage towers above all the other buildings close by so you have great views of the mountains and the plains. This parking garage is directly across the street from my work. On days like today when I only have an hour or so between my shifts I can just walk across the street and get a good workout in.

The pull ups I did on an I beam that covered the stairwell. Flat steel that made me work so much harder to hold on for the pull ups. The shuttle sprints were 50 yds down and back down and back. A great workout and a great day to be outside.

Yesterday I went to the climbing gym. They have a pretty good weight room. So I took advantage of the free weights.

I did Dead lifts 3 X 5 and shoulder press 3 x 5 . Working up to as heavy set as possible for a set of 5. After the shoulder press I did 5 rounds of max distance walking on my hands. Rest as needed. I did manage a couple of yds each time before toppling over. I am getting better at this skill. I would like to be able to walk much farther. With more practice I will be better.

Workout of the Day

Workout of the Day

5 min of ground to shoulder w/ heavy stone

rest 5 min

3 min max double unders

rest 3 min

1 min wall climbs

go back to work

Today was a sunny and beautiful day . I cant really say that it was warm. A good day to be outside getting some fresh air and exercise though. I had to work a lunch shift and a dinner shift today. This workout took place on my break between my shifts. This turned out to be a really fun workout.

For the ground to shoulder work I went back to the stone that I have used in the past. I have never attempted to lift it past my chest before. I thought this would be challenging and it was. I chose to lift the stone to my thighs squat and reset then lift hard and fast to my shoulders. I alternated shoulders for each lift. I ended with 15 lifts in five minutes. The thing that slowed me down the most was the dead weight. I would have to pick it up out of the snow and maneuver the stone back into a lifting position. Still allot of fun. I can see how this type of work can build tremendous strength and power for athletes competing in MMA or grappling.

For the double unders I finished with 227 in 3 mins. I have never done a three minute amrap with double unders before so this is a new record for me I suppose. I did manage 136 with out stopping and that is a new personal best. My previous pr was 109 unbroken. I love doing double unders and I think I will try to get 200 unbroken soon.

The wall climbs are a new exercise I learned from the crossfit main site. Such a fun and effective exercise. I finished with 10 in one minute. Shoulders were blasted at 8, 9 and 10. Below is a video of some tough kids up in Canada doing the wall climbs. This was so much fun it almost did not feel like I was exercising. Needless to say I had tons of energy for work after.

Climbing and squats

2 hours of hard climbing

Squats 3x5

21-15-9 0f

KB swings

Box jumps

toes to bar

I went to the climbing gym with a friend. We both climbed pretty well. I was still a bit hungover after the Superbowl. We put in a few hours of good climbing then called it a day. I wanted to get some leg work in. I worked up to a few heavy sets of 5 with squats. I have not performed heavy squats in some time. I felt a slight pinch in my hamstrings around 275 lbs. I decided not to push it past 275. I am not sure what the reason was for this. Dehydration probably or my hamstrings are weak from not squatting heavy in awhile. With a little more squatting to come in the future my hamstrings will be in better shape.

After the squats I did a quick little cash out wod. 21-15-9 of Kettle bell swings 60lbs. Box jumps 20 " and toes to bar. My grip was totally fried from the hard climbing that we did earlier so the toes to bars were so much harder than they should have been. My grip was the limiting factor.

Before we started climbing I did some external rotations and a few sets of wood choppers.

Great day climbing. Looking forward to more to come. Cant wait for the weather to get warmer so we can be outside.

Workout of the Day

Workout of the Day

5 rounds of

1 min hold plank

20 hand release push ups

20 squats

Rest 5 mins

5 rounds of

25 double unders

10 burpees

Real quick workout before the Superbowl Sunday madness. I didn't time any of these exercises. Honestly I think I will hold of trying to time my workouts for a little while. I just want to focus on great technique through out as opposed to trying to finish as fast as I can. I like these hand release push ups. A little more challenging.

The burpees and double unders definitely got my heart rate up. After this I was ready to cheer on the Packers. I think Clay Matthews is my new favorite NFL player.