bootcamp – Something Beats Nothing Every Time

Monday Bootcamp Agility

Last night was bootcamp agility again, we used 5 hoops this time and a lot more pushups than usual. My heart rate was extremely high a few times but I think this may be a reflection of my lack of cardio training rather than the actual difficulty. The problem with doing so much Olympic lifting is that the WOD/Cardio aspect doesn’t get as much work. I am starting to think that adding something, whether I stick with Tapout or something else at least once a week will be a smart move.

5.10.1 Cardio / Agility – 4 hoops run backwards

30s each
Jog
Heels Up
Knees Up
Heisman
Jumping Jacks
123 Heisman

3 way pushups – 1 each move hands
Regular – Military – H2H 15 total

Pushups through 4 hoops (11)
Pushup doubles inside hoops only (4)
Squat thrust through 4 hoops (11)
Spider each side inside hoops only (4)
Front in and outs through hoops 4x with backward run

10 plank step over and back with pushup
10 shoulder touch with pushup
5 burpee on floor with sphinx plank
Front in and out both legs jacks

10 air squat
10 squat jumps
20 super skaters cardio version no jump
side jump in and out 4x

10 frog jumps
10 tuck jumps
10 jump 180s alternating floor touch
side jump in and out 4x

10 side plank arm balance
10 superman 3 counts
5 burpee star jump
front facing in and out 4x

10 pushup arm balance
10 superman knee to elbow
5 burpee tuck jump
front facing jumping jacks 4x

20 Super skater cardio with jump
10 3 jacks with burpee
20 MK switch
front facing bunny hop fwd and backwards x4

10 Hindu Pushups
20 leg under hip to floor
20 MK switch with hop
front facing bunny hop fwd and backwards x4

10 pushups
10 Military pushups
10 Sphinx to plank
step in and through tap

10 Military pushups
10 Clapping pushups
10 Plyo pushups
step in and through tap

Single Hoop Punishment

Foot tap 360 x4
Foot tap inside out 360 x4
20 jacks into circle
20 bunny hops into circle
20 alternate in and out sideways
20 alternate in and out forwards
20 bunny hop in jack out buynny hop out

Ten On – Day 8

I have been wrestling with my strength and weights recently. Especially during this re-introduction. I am allowing myself to get frustrated but I think maybe I should be, at least just a little. Doing 135lb deadlifts is not going to win me any competitions however in the spirit of simplicity I work with the 135 because it’s the heaviest of my weak lifts. By that I mean if I can clean and press it, that’s my max for all lifts. However, I simply can’t continue to think that a 135lb deadlift is going to be of any functional use. I was looking at the Crossfit strength chart yesterday and according to that my weights should be as follows (considering myself an intermediate athlete due to my conservative approach):

Strict Shoulder Press 125-190
Squat 250-420
Bench 190-310
Deadlift 320-490
Power Clean 180-300

At this time, since I haven’t actually tried to max out on any of my lifts they are all sitting at 155lbs. Well, apart from my bench which we can assume is probably still up at 315. So what to do? I’d certainly like to get into the range for all these lifts but the thought of deadlifting 300+lbs makes my spine cry tiny tears of spinal fluid.

Day 8.

This was bootcamp agility, and laying out the hoops in a long single line enabled us to do 2 run throughs of each line instead of 4. It wasn’t particularly difficult, but my heart rate topped out at 165 so it was no stroll in the park. Here is what happened:

Hands behind line
10 plank step over and back
20 shoulder touch
5 burpee on floor
sideway in and out both cones

10 plank step over and back with pushup
10 shoulder touch with pushup
5 burpee on floor with sphinx plank
sideway in and out both cones

10 air squat
10 squat jumps
20 ski pole 90s
side jump in and out both cones

10 frog jumps
10 tuck jumps
10 jump 180s
side jump in and out both cones

10 side plank arm balance
10 superman 3 counts
5 burpee star jump
front facing jumping jacks both cones

10 pushup arm balance
10 superman knee to elbow
5 burpee tuck jump
front facing jumping jacks both cones

10 wall sissy squats
10 frog jumps
10 MK switch
front facing in and out both cones

20 wall sissy squats
20 frog jumps
20 MK switch arms up
front facing in and out both cones

10 pushups
10 Military pushups
10 Sphinx to plank
step in and through tap

10 Clapping pushups
10 Plyo pushups
10 heart to heart pushups
step in and through tap

14 long circle punisher

sideways in and out
sideways in and out jump
jumping jack in and out
step in and out
step in and tap through

Oly update and Bootcamp Agility

Last night was bootcamp agility again, something that I think my participants are growing very fond of. For me, it’s difficult to find extra pieces to put into the cardio day to keep fresh but the agility ladder made of small hula hoops is a hit. This time we worked on some plank agility too, since your arms should be as agile as your feet shouldn’t they?