7/31/09

Warmup:
Walking dynamic stretches
Hang squat cleans, light presses

Press 5-5-5
3x120

Press 3-3-3
2x3x130, 2x130 + Fail @130 on last rep

Then for time

5 hang squat clean 135lbs, 10 KB swings 24kg, 15 box jumps
3 rounds

7:49

7/26/2009

Open gym, so thought I'd try to figure out where I was at/near for CFT. This will also make the % workouts that we've been doing easier to calculate.

First dynamic stretching, overhead pvc squats, 3x10 back extensions and situps.

Squat:
5x45
3x135
2x225
2x275
1x295
1x315
1x325
My lower back felt tight near my old injury after my last set, so I stopped. I'm happy with this result though.

Press:
5x45
3x115
2x135
2x145
1x150
1x155 (PR)
My upper back felt tight after this, I think a trip to the chiro (ugh, not a big fan) may be in order.

Deadlift:
5x135
5x185
3x225
2x315
1x335
fail @ 365

I probably missed a successful pull at the 340-355lb range, but felt good and wanted to go for it. My lower back felt fine by the time I tried this.

CFT: 815

7/24/2009

Got to gym late.

10 burpees for being late.

2 rounds of KB presses (16kg?) / walk 45lb plate straight overhead / 10 squats with 45lb plate at chest / walking lunge with 45lb plate overhead

light pvc push press movements

Push Press 80% x 3 x 5 (80% x 3 reps x 5 sets)

Did 145 x 3 x 5, probably should have done 155, which would estimate my 1RM at 195 or so.

Then...

For time: 21-15-9
Box Jumps, 24"
Burpees

7:38

God my burpees sucked, but I trudged through. Really didn't think I could make it, but I did.

7/23/2009

Dynamic stretching
2 rounds of seated press / box jump / row 250m (complete other rounds while other person on 3 person team rows 250m)

Grace:
30 reps of 135lb clean & jerk for time
4:41

Worked on kipping pullups after that and tore up my hands.

7/22/2009

Dynamic stretching, overhead squat (PVC) and partner wall-ball (20lb) warmup.

Back Squat
Warmup
45x5
135x3
225x2

Sets at 245

85% x 3 x 5 (85% x 3 reps x 5 sets)

I was still sore from running. I am guessing I should have done 275x3x5, which would estimate my 1RM at 325.

Finished with alternating jumping pullups, pushups tabata (20 sec on, 10 sec rest) for 8 mins.

7/19/2009

Ran the Napa to Sonoma Wine Country Half Marathon.

2:29:57.6

Place by Age Group
95

Bib
2300

Gun
2:32:45.7

Tag
2:29:57.6

Pace
11:26

Overall Place
1461

by Sex
556

City
Chicago

State
IL

7/9/2009

Warmup:
Dynamic stretching & squats

3x
5 x 1 leg squats (r then l) / 10 pullups (strict with spotter)

Then:

1st:
Squats:
warmup:
5x135
3x185
2x225
workset:
5x3x245 (note: this was supposed to be ~75% of our max for ~3 reps)

2nd:
135lb clean & jerk / ring dips (jumping)
3-6-9-6-3
6:10

7/8/2009

Warmup:
light dynamic stretching
15 pushups
50 flutter kicks
then 15 box jumps - 15 abmat situps - 15 pullups (jumping) (2 rounds)

Then:
3 rounds for time:
400m run
21 KB swings, 24kg
12 HSPU (knees on box)
13:11

7/7/2009

Tried to run 9 miles, but had 2 problems.

1) Around mile 5 my feet started to fall asleep, which hasn't happened to me before. Loosening my shoes did not help. Resting/stopping for a minute did help.

2) Around mile 6 my right ankle started painfully "crunching", for lack of a better term. I ran but mostly walked to mile 8, and then cut my run short.

I have a half-marathon coming up in 1.5 weeks, and I think I will be ok for it, but will probably just take it slowly.

7/1/2009

Warmup:
Run 400m
15 PVC overhead squats
3 rounds of 24" box jumps / hold plank position for ~30 seconds / 15 pushups
PVC clean and jerk movements
45lb bar clean movements
45lb bar shoulder press x 10, push press x 10, push jerk x 10.

WOD:
6 rounds for time:
5 power clean & jerk, 135lb (85lb for women)
100m sprint

10:06