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