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SDHPs are actually some of my favorite because they are a bit easier for me. Overhead squats and the WORST for me, but I keep working on them. Ring muscle ups are hard as well.
Inspired by wcu25rs post, I did the 21-18-15-12-9-6-3 reps of the 75 pound SDHP and push press today.
Yeah, SDHP's are fairly easy for me to, even with heavier weight. But I also have problems with OH squats, though I have shoulder issues.
Me and one of my CrossFit mates did that workout on Saturday, and my instructor used it for the whole class yesterday. So instead of doing it again, we used the same format, but we did pullups, pushups, situps, and squats with a mile warm up and mile cool down. It was a good one.
100 double under jump rope
3 minutes on speed bag
100 double under jump rope
3 minutes on speed bag
100 double under jump rope
3 minutes on speed bag
2 minutes blasting away on heavy bag with full power punches and kicks
30 second rest
2 minutes blasting away on heavy bag with fully power punches and kicks
30 second rest
2 minutes blasting away on heavy bag with full power punches and kicks
30 second rest
2 minutes blasting away on heavy bag with fully power punches and kicks
Chinese boxing shadow sparring - 12 minutes
Wing chun forms
Watched a lot of football yesterday so my workout was in the evening. Grabbed the iPod and took off running at about 10:00 pm last night. I ran in one direction for as far as I could away from home. Ran from Woodland Hills to Calabasas.
I ran with no phone and no money so as to force myself to have to run/walk all the way back home. I dont normally like to do cardio at night, but this was FUN. When I got home, I did about 45 minutes of yoga, then some meditation.
Heading out to do some cardio work this morning of:
100 double unders
Tabata punch outs on the heavy bag - 8rds of 20 seconds full out then 10 seconds of rest
100 situps
100 double unders
Some speed bag work
Then, this afternoon my Crossfit workout will be:
25 Walking Lunges
20 pullups
50 box jumps
20 double unders
20 dips (dont have rings so will do on my parallettes
20 hanging knees to elbows
30 kettle bell swings (actually 45 pound dumbbell
30 situps
20 hanging squat cleans (35 pound dumbbells)
25 back extensions
30 wall ball (20 pound dumbbell)
Had SOOOO much fun today!!! I ran the Jailbreak... a run on a 3.8 mile course w/ a lot of mud, water, and cool obstacles. Can't wait to do it again!
I did the Leatherneck yesterday, otherwise known as the USMC Mud Run, which is in Columbia, SC. It's also the largest in the country. Our CrossFit gym had 4 teams in it....overall there was about 15000 competitors. This one was 4.2 miles with 32 obstacles. They are so tough and challenging, yet very fun and rewarding.
Got up this morning (actually slept in a bit until 6:30am)...
- Ate a fairly heavy meaty meal
- 30 minutes later, I started my weight training (chest/shoulders/tricepts/quads)
- Interval Cardio training on my treadmill (30 minutes, with a 5 minute warmup, 5 min warmdown)
- 4 sets of 25 stomach crunches (in the morning, and then again at night)
Ian
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