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
Thursday, June 30, 2011
Wednesday, June 29, 2011
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?
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?
Tuesday, June 28, 2011
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)
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)
Monday, June 27, 2011
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
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
Wednesday, June 22, 2011
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)
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)
Tuesday, June 21, 2011
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
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
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
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