Sprint: 5x 30s max effort
For Time:
21-15-9 reps
KBS
Pullups
Tuesday, June 10, 2014
Monday, June 9, 2014
June 9 2014
Here we again!
Overall I've been hitting more workouts, I just haven't kept up on here. I'll try to stay regular.
Strength:
Clean: 2rm
4x8 Strict Weighted Pullups
4x3 Pause Push Press
3 Rounds of:
Run 400m
30x Pushups
30x Wallball
Wednesday, April 23, 2014
Monday, April 21, 2014
April 21 2014
Snatch: EMOM 10 min. @ 80%
5 Rounds for Time:
Shuttle Run (4x 50m)
15x Deadlift
10x HSPU
Friday, April 18, 2014
Thursday, April 17, 2014
April 17 2014
1) Push Press 5x5
2)
For Time:
Run 800m
-then-
3 Rounds of:
10x Ring Dips
10x Zercher Squat
-then-
Run 800m
Tuesday, April 15, 2014
"Rise from your Grave"
Like the dudes from Altered beast, Ronin Fitness has gone from dead to undead. I'll be posting my workouts here for those of you still interested (anyone??) and for any guests that may want to come by and throw down.
Here's a breakdown of the last 15 months of training:
1. 3 Months of Outlaw
The Outlaw Way has THE single greatest programming in all of Crossfit. Yeah, it's designed for elite athletes but if you can take the volume you can't ask for anything more than the data driven programming from Rudy.
2. 3 Months of doing whatever I felt like
After the Crossfit Open 2013 I took a step back to evaluate where I stood. I felt that I was at the upper limit of what my dedication would allow. I thought I needed to make a choice- devote the time and energy to continue my progress or change directions. I wasn'table willing to make that commitment and so decided to move away from training for competition. During this time I mostly lifted and did short metcons, why? Because that's what I like best and took the least amount of time.
3. 2-3 months of Olympic Lifting
I dedicated myself to oly lifting following the short lived Outlaw Barbell programming of Spencer Arnold. While I did PR in my snatch (thanks Spencer!) I didn't PR in the C&J and found my shoulders beat to hell and my conditioning decreasing. I had trouble handling the intensity of the program and usually cut something out, which is why I blame myself for not PRing in the C&J.
3. Back to Crossfit
I spent a indeterminate amount of time going back to Crossfit bread and butter- strength and a metcon. During this time my consistency and passion started to wane.
4. GoRuck
Looking for something I could dedicate to I started following the Goruck training page. I liked the new type of training, some strength with light weight/ body weight metcons and a sprinkling of rucking. My consistency still plagued me but I was getting more consistent and happy to see progress in my ruck marches. Sadly, GoRuck pulled the rug out from underneath me and stopped posting workouts without warning. I knew I would be just fine but felt bad for Joe/Jane Schmo trying to get in shape for a GoRuck event.
That brings us to today. All that I can say is, let's see what happens.
Here's a breakdown of the last 15 months of training:
1. 3 Months of Outlaw
The Outlaw Way has THE single greatest programming in all of Crossfit. Yeah, it's designed for elite athletes but if you can take the volume you can't ask for anything more than the data driven programming from Rudy.
2. 3 Months of doing whatever I felt like
After the Crossfit Open 2013 I took a step back to evaluate where I stood. I felt that I was at the upper limit of what my dedication would allow. I thought I needed to make a choice- devote the time and energy to continue my progress or change directions. I wasn't
3. 2-3 months of Olympic Lifting
I dedicated myself to oly lifting following the short lived Outlaw Barbell programming of Spencer Arnold. While I did PR in my snatch (thanks Spencer!) I didn't PR in the C&J and found my shoulders beat to hell and my conditioning decreasing. I had trouble handling the intensity of the program and usually cut something out, which is why I blame myself for not PRing in the C&J.
3. Back to Crossfit
I spent a indeterminate amount of time going back to Crossfit bread and butter- strength and a metcon. During this time my consistency and passion started to wane.
4. GoRuck
Looking for something I could dedicate to I started following the Goruck training page. I liked the new type of training, some strength with light weight/ body weight metcons and a sprinkling of rucking. My consistency still plagued me but I was getting more consistent and happy to see progress in my ruck marches. Sadly, GoRuck pulled the rug out from underneath me and stopped posting workouts without warning. I knew I would be just fine but felt bad for Joe/Jane Schmo trying to get in shape for a GoRuck event.
That brings us to today. All that I can say is, let's see what happens.
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