What did you train today?

What did you train today?

Today was a fun workout at CrossFit... It was a combination of 3 benchmark workouts which they decided to call "Cat Fight"

It took part of Fran, Diane, and Elizabeth...

This is what it ended up consisting of:

21 Thrusters (65lbs/95lbs)
21 Pull Ups
15 DeadLifts (155lbs/225lbs)
15 Handstand Push-Ups
9 Power Cleans (85lbs/135lbs)
9 Ring Dips

I completed it in 7:21

I got to the ring dips at around 5:40... they were definitely what took me the longest!

I trained with my buddy Shayne today.

We warmed up with some kettlebell swings and did 10 sets of ten with about 30 seconds rest between each set.

Then we did the following circuit for 8 rounds:

8 lat pull downs
8 hammer curls
8 knees to elbows

Mar and I trained together today but finished the training session with different workouts.

We both started with barbell deadlifts but I used a band with mine for extra resistance at the top of the lift.

I did 3 warm-up sets @ 135#, 185#, 225#

And then did 5 sets:

5 reps @ 275# + band
5 reps @ 285# + band
3 reps @ 295# + band
2 reps @ 305# + band
1 rep @ 315# + band (which felt more like 400+ at the top!)

Then I finished with a CrossFit workout called Christine.

It's 3 rounds for time of:

500M row
12 bodyweight deadlifts
21 box jumps

I finished it in 12:28.

I trained down at my gym this morning and hit some chest and back.

I started with bench press and did:

3 warm-ups sets @ 135#, 165, 185#

And then did 5 sets of 5 @ 205#

Then I finished with a bench press/pull-up couplet.

10-9-8-7-6-5-4-3-2-1 reps of 165# bench press and strict pull-ups!

I trained down at CrossFit Vancouver this afternoon.

I started with box squats and did 10 speed sets of 2 reps @ 135#

Then I did the following couplet 7 times:

1 power snatch @ 125#
35 double unders

I did the Wednesday workout for the new MMA conditioning. I figured this would be the best full body workout for me.

It was tough. Nice work Ben. I will do this regimen with HIIT intervals on the treadmill on Tues., Thurs. and Sat.

Sound good?

BTW...breakfast looked good.

Jon, that 3 day a week MMA program mixed in with some HIIT will be a perfect program for you!

And that breakfast I had this morning tasted just as good as it looked!

Cool...oh, I was wondering, do I need to vary the intervals. Currently, I am doing 40 second intervals for twenty minutes. Should I vary the times at all?

Hey Jon,

You should mix your intervals up all the time.

Here are a few examples of what you could do:

1. 30 second sprint, 30 second rest
2. 20 second sprint, 10 second rest
3. 1 minute run, 30 second rest
4. 30 second hill run, 30 second rest
5. 45 second fast run, 15 second rest

And no matter what length of intervals you decide to do, each session should be approx. 25-30 minutes including warm-up and cool down.

Ok, great. I wasn't sure about changing it up. I did know the total length should be around 25 - 30.

So far, so good.