10/12/2011

OPT
20 legless rope climbs for time
-17:33

GHD - 5x15 - completed

Strength - x3 push press with 30 double unders between each
135/155/185/205/225x1

Crossfit gymnastics and poor work

Worked mobility during study breaks

10/11/2011

400m dash - 4 sets with 4 min running clock
1:30
1:28
1:23
1:30

Cindy - 22+1 rounds

10/3/2011

Exam this morning ... went it for some strength/OPT work for what time I had

A1. Ring HSPU @ 32X2; 4 x 5 difficult; rest 90 sec
A2. Dead Lift @ 42X2; 4 x 3; rest 90 sec (took it easy)
B1. Push Press @ 22X2; 3 x 6; rest 90 sec (135lb)

Row 2k - 7:50

One rep Power Clean - 225 failed at 245, called it a day

9/27/2011

Good work today. Little OPT work at the end

3 mins on/ 3 mins off 6 sets
10 ring dips
10 situps
10 hand remade pushups

24 + 20 total rounds

+

3 rounds
10 chest to bar pullups
5 hspu
10 88lb kb swing
10 box jumps
15 double unders
15 cal row

Time - 3:55/3:30/3:15

9/26/2011

Morning
A. 1&1/4 Back Squat @ tempo of 32X2; 3 x 5 reps; rest 3 min (225/275/295 3x2)
+
3 sets; rest 4 min
5 Hang Squat Clean heavy (155/205/205)
10 Burpees AFAP
20 High Knees Jump Rope
+
3x400m run (sub minute time)

Comments - Great workout. Didnt even realize I was using 205 on hang clean today. Going to start doing at home workouts during the afternoon that I draw up. Ironically, all of my weakness do not involve using a bar. So Ill start drawing up some stuff at home.

Afternoon -
15 min amrap
10 ring dips
10 second knee hold
Parking lot run (200m)
8 rounds

August 1st 2011

8:30 AM
A1. Sn grip DL @ 42X2; 6 (FB 135),6 (185 Fat Bar),6 (185 Fat Bar),4 (205),4 (255)
A2. Ring Hspu; 5 x 5
B1. Muscle up to Ring dips @ 32X2; 3 x amrap most was 6
B2. KBS heavy; 3 x 24; rest 2:30 88,88/70,70

Tabata situps - Lowest set 14 reps

7:00PM
SEALFIT edited for Tire
BASELINE: ROM Drills. 3 rounds: 20 push-ups, 30 Squats
WORK CAPACITY: For time each section, 5 minute rest between sections:
(1) Tire Helen: 3 rounds for time: 400M run, 21 HSPU, 12 Tire Flips (20:00)
(2) Grace: 30 Smaller Tire Flips for time (2:50)

July 31st 2011

Little Self Programming today

Warmup -

Grace - done in Invo8s not oly shoes - 2:10 (the guy working my stopwatch messed up, so I need to redo this)

Press 12x2 + Power Clean up - 135lbs every 30s for 6 mins
Floor Press 12x2 - 225lbs - every min for 12 mins
Squats - 135x3 225x2 275x2 315x2 - still really sore from hang squat cleans

Little double under work

Cooldown 400m

July 29th

Hang squat clean 5 x 3; rest 90 sec
- Worked up to 245lbs for 2, 225 to finish off

15 min amrap
4 hs clean (done at 155lbs)
8 lunge jumps
12 burpee over bar

7 rounds + 10 burpee over bars

July 28th 2011

‎10 min practicing muscle ups or negative pullups
10 min amrap double unders
FLR on rings 240sec accumulated

July 26th 2011

A1. Deadlift @ 32X2; 5 x 3; rest 90s (This is tempo explode up 2s hold, 3s down, 2s at bottom)
315/365/385/315/315
A2. Ring dips @ 22X2; 5 x 5; rest 90s
B1. Ring pushups @ 32X2; 3 x amrap; rest 20s
B2. KB swings heavy; 3 x 21; rest 2 min (70lbs, 88lbs, 88lbs)
C1. 3x15 Toes to Bar rest 60s

July 15th 2011

WOD 1 - 4pm
Deadlift 12x3 @ 315# - every minute on the minute
Floor Press 12x2 @205lbs - every 30s on the 30

WOD 2 - 6pm
2 min amrap pullups (76)
Rest 2 min
5 min amrap wallball (125)
Rest 2 min
Run 1 mile for time (10:42)

WOD 3 - 7pm
4 rounds - 2 mins rest between - try to improve each time.
5 tire flips/10 games standards pushups/15 Box jumps/30 double unders
(2:58) (2:29) (2:20) (2:55)

Comments - This was a really good day. The last WOD I expected to do more rounds, but I literally did tire flips till failure on fourth round. In addition, I was not happy about my running, although I plan on working on that.

July 22nd 2011

Deadlift @ 42X2; 3 x 3; rest 2 min
5 rounds
Run 400m
10 sumo deadlift high pull, 95/65#
15 box jumps, 24/20"

This was miserable. Not great workout. Running and box jumps are real weakness of mine

- 15:30 ish - didnt write it down, but it was 15:30 something. Still very difficult for me to do.

This was my "birthday week" now I am really focusing on the faction games coming up. I need to address my weaknesses, which I believe to be the following.

Gymnasics - (Muscle ups, HSPU on rings, HSPU, Toes to rings) - I am buying a pair of rings to use at the apartment. Hopefully this will help me out alot

Running - I am just not good at running in workouts. I have gotten invo-8s to hopefully improve my form

Longer (AMRAP) workouts - I need to learn pacing. Gotten pretty good at short duration workouts, just need to improve on long ones.

Deadlift technique - my one RM for DL is fine (455lbs) but I feel like my technique is way off. This is because of lower back pain I have been having. Going to try and rework it some before faction and fgb6.

July 21st 2011

Strength: OHSquat @ 32X2; 3 x 3; rest 90s
135/185/225

Metcon:
21-15-9
Ohsquat 95/65#
Pullups
(2:10)
+
Side plank- 90s hold each side

1 Round + 2min rest
5 x Heavy Tire Flip
10 Box Jump
15 Decline Pushups
200m Run

Weighted Vest 4 rounds (4:10) (3:20) (3:05) (3:27)
Break between weighted vest and no weighted vest
No Weighted Vest 4 rounds (2:05) (1:58) (2:10) (2:05)

I thought it was VERY interesting that the weighted vest was a full minute difference on average between these two rounds. I took a longer rest to compare the two set of 4. Ideally, that would mean if I would lose 5 lbs of fat my time could lose at least ten seconds or so. I thought this was an interesting experiment, of course there are more factors than just "useless weight" but it is interesting to think about.

July 20th 2011

Rest day. I had a physical at the doctors office, and lots of aching. I needed a break.

July 19th 2011

Strength: power clean- 5 x 3
205/215/225/235/245x2

Metcon:
3 rounds
7 ring dips
14 knees to elbow
21 kb swings, 53/35

3:16

KB squats between boxes 88lbs
10/15/20/25/25

July 18th 2011

Gymnastics WOD -
FLEXIBILITY:
5 minutes work on a Hip Mob from MobilityWOD
5 minutes work on a Shoulder Mob from MobilityWOD
3 minutes Middle Split Hold
2 minute Bridge Hold

CF2717 WOD
Metcon:
6 sets 3 min amrap; 3 min rest
15 wall ball
10 pullups
Amrap high knee jump rope
Endurance:
Double unders 60s on 60s off

Endurance is 6 x 200m; rest 45 sec

Wod 2
8 tire flips/12 box jumps on tire - 2 mins rest
1/2/3/4/5/6/7/8/9+10 super set

July 18th 2011

KB Box Squats 12x3
Snatches

Gymnastics WOD
FLEXIBILITY:
5 minutes work on a Hip Mob from MobilityWOD
5 minutes work on a Shoulder Mob from MobilityWOD
3 minutes Middle Split Hold
2 minute Bridge Hold

2717 WOD
OPT

July 17th 2011

I haven't updated in quite awhile. That will change, its been a crazy summer. Today was a good one.

5 sets @ 97%:
10 Front Squat heavy
5 rope ascents - 20'
Row 400 m
rest walk 6 min b/t sets
(add weight per set to FS)

185/3:15
195/4:00
205/4:20
215(2/8)/4:00
205(6/4)/4:30

July 1st and 5th

Took some time off for the holiday weekend. Felt it today.

July 1st
-
Push press 5x5 with pause going down and heavy kettlebells 5x10
Pushpress - 185, 205, 215, 205, 185
Kettle Bell - 88lb except for the last set which was 70lb

July 5th

Strength: 10 build to heavy 1 (worked up to a 315 1RM Front Squat)
Metcon: 10 min amrap
10 reps of front sq (Power Clean from floor, done at 185lbs - this was a bad idea)
Pullups
Games pushups
4 complete rounds

Endurance: 3 x 400m TT; rest 90 sec
(1:30, 1:35, 1:40)

Yoga later today - lots of stretching

6/30/2011

Good, good day. It felt good to really hit it hard today.

Running - 800m/400m/400m

Crossfit 2717 WOD
‎20 min amrap
10 knees to elbow
20 walking lunges
30 double unders
12 rounds + 5 KTE

Box Squats - 225lbs 10x2 with 40s rest between
Front Squat - 3x3 (225/255/275)

Hybrid WOD
Double pull
Hybrid - Hybrid Challenge WOD
20 sumo deadlift high pulls
20 pullups
4 rounds
95 lbs @ 11:30

6/29/2011

Went a little slower today. Didn't mean to, just happened. It's a good thing, hopefully I'll really get to throw down tomorrow.

PR today - OHS and back split jerk

OHS + 1 back split jerk - OHS reps - 135x4/225x4/275x2/300x2

Crossfit 2717 WOD
800m + (21/15/9 pullups and ring pushups) + 800m - 11:42

Cashout
- 30 double unders + 3 burpees + 5 box jumps
- 30 double unders + 5 burpees + 10 box jumps

Thought of the day
- When God created man in his own image how much of that was physical image, or emotional and cultural?

June 28th 2011

WOD 2717
‎5 sets on 4 min running clock
5 sq clean heavy (Worked from 135 to 225 for 2 reps, then finished with 205)
10 wall ball (20lbs)
Sprint to fence & back

Bench 9x3 (Wide, Narrow, Regular) - 205lbs
Deadlift 10x2 Week 1/3 Conventional Dynamic Pull (205lbs with bands)

June 27th 2011

2717 WOD

A1. HSPU 5 x 5; rest 10 sec
A2. KB Swings heavy 5 x 10 rest 10 sec
A3. High box jumps 5 x 10; rest 3 min

Comments - did 88lb KB, and worked from 30' box to 40' box

Conjugate Strength - Monday
45s rest b/w sets
Clean and Jerk - 10x3 Power - 165lbs

OPT
for time:
10 power snatch - 95/65#
20 burpees
10 power snatch - 95/65#
20 burpees
10 power snatch - 95/65#
- 4:40s

Push Press - heavy 6, 95% x 6, 90% x 6
- Really working on form for push press, still need to make it a PRESS not a JERK.
165lb/185lb

June 23rd 2011

Still taking it kinda easy because of my back. Hopefully Ill be back at full strength here soon.

2717 - 6 sets, rest 2 mins b/w complex (don't let go of the bar)- 1 power snatch, 2 snatch balance, 3 ohs, 2 hang squat snatch.
135/135/135/155/155-135/135

Flight simulator - 21:30
Comments - Not very happy with my time. Need to work more on shoulder strength/metcon endurance.

Catalyst
Hang muscle snatch - 5RM; 95% x 5, 90% x 5 (65/95/95)

OPT
A. DL - 60% 1RM; 5 sets of 3 @ 11X1; rest 45 sec (250lbs)

June 22nd 2011

27/17 WOD - easy day, did hspu practice and .... got my first muscle up! Good times.

Catalyst Lifts

Pause Jerk - 5RM, 95% x 5, 90% x 5
- 135/185/205/225
OHS + snatch push press - 4+4 RM, 95% x 4+4, 90% x 4+4
- eased up here because back pain was still lingering - 135/155/170/185 (just OHS)

for time @ 100%:
20 thrusters unbroken and tough (95lbs)
15 chin ups AFAP
10 burpees AFAP
rest walk 6 min x 3

- NFT/1:27/1:10

June 20th and 21st and goats

I performed my first Crossfit total in a Crossfit gym yesterday. I hurt my back and took today a little slower. Here are the results.

June 20th - Deadlift - 405lb (back hurt on only attempt, belt came off mid lift, still locked out) Squat - 425lbs, Press - 175lbs.

June 21st -
We did a paleo talk and a workout
2 min pullups (75)
2 mins rest
5 min wallball (125)
2 mins rest
1 mine run (10min)
NOT happy with the run. I am really going to look into training my running

On a different, yet related note, I feel like every month I will talk about my goats. I expect improvement every month.

Running, HSPU, Situps for time, Press