Today:
Warmups:
-2 x 20 Air Sqauts (Really trying to nail that squat form still. Noticeably improved)
-Bar shoulder stretches
Deadlifts:
warmup to 250#
3 sets x 3 reps, 250# deadlift
Follow with:
Crossfit WOD 'Nicole'
As many rounds as possible in twenty minutes of:
-Run 400m
-Max Rep Pull-ups
Score: 7
I think I did seven, but I might've blacked out there for a little while. I made sure I did at least 10 pull-ups; I do them jumping since I haven't nailed the kipping, but I definitely got closer today as a result of trying to hammer out 10 jumpers. Had to break pull-ups into 2, 3 sets by the end, but definitely felt them most in touch with a full-body pull-up today.
As usual, finished workout on all fours, although I didn't make 'the heaving dog' today, although this might be as close as you can get without actually going there.
There is simply no other exercise, and certainly no machine, that produces the level of central nervous system activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squat. -Mark Rippetoe
About this Blog
The Sadistic Fitness blog is my attempt to journal my fitness routine, and to share it with others. This helps me stay accountable to my workout schedules and goals. My fitness methodology owes a big thanks to the people at Crossfit.com. I attempt to follow the Crossfit W.O.D. as closely as possible, but some routines are largely simplified renditions of what they do, since I am limited somewhat by a lack of equipment and specialized training, so I make do with what I can. If you are looking for insight into a rigorous training routine, feel free to follow the workouts posted here. Post your results to comments if you desire some accountability.
How to Use this Blog
For the most part, these workouts are either self-explanatory, or I've explained a routine in detail somewhere, so you can use the post labels to track specific workouts if you have questions. Many of these workouts require a stopwatch; competing against yourself and the clock adds a whole new level of intensity to a workout. Posting scores for a particular day lets you keep a competition going against yoursef; feel free to post your own in the comments if you'd like to share my misery. As they say, you are your own worst enemy. And that which doth not kill thee, maketh thee stronger.
Labels
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- 5 x 5 Standard (1)
- 5 x 5 Standard Squat/Bench (7)
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- 5 x 5's (1)
- 52 Card Butt-Kick. (1)
- 5K (1)
- Angie (1)
- Apollo Creed (2)
- Barbell Bear (1)
- CFSB (1)
- CFSB Back Squat (1)
- Cindy (1)
- Clubber Lang (5)
- Count-up (3)
- Countdown (3)
- Crossfit Total (1)
- Cycle Ride (1)
- Evil Dr. Tabata (2)
- Exercise Philosophizing (1)
- Fight Gone Bad (1)
- Fran (2)
- General Insanity (3)
- Heavy Metal (6)
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- Monday (1)
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- Nicole (1)
- Nutrition (1)
- Push/Pull (2)
- Running (1)
- Runs n' Sqauts. (1)
- Section 8 Portage (2)
- Thrusters (1)
- Vertical Push/Pull (1)
- Workouts (61)
Vital Stats
- Age: 29
- Height: 6'1''
- Weight: 172.4 lbs
- Body Fat: ? (I need some calipers.)
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