10/30/2009

WU:
DROM
Squats facing wall/ stretch
Many rounds light (75#) deadlift

WOD:
Deadlift 70% x 3
Deadlift 80% x 3
Deadlift 90% x 3 or more

285 / 325 / 365 x 5

Metcon:
15 seconds max 75# push press
15 seconds max pushups
30 seconds rest
6 rounds

Got 10-14 push presses a round, 4-10 pushups.

Tabata ring dips (w band)
I still suck at these.

- Posted from my iPhone

10/29/2009

WU:
16kg kb swing
air squats
rest
6-7 rounds of ea. ~20-30 sec of each

Front Squat:
5x65% 145#
5x70% 160#
5x75% 170#
5x70% 160#

Hang Clean:
3x65% 135#
3x70% 145#
3x70% 145#
3x75% 160#
3x75% 160#
3x70% 145#

Press:
6x65% 100#
6x70% 110#
6x75% 115#
6x70% 110#

Metcon:
W/ Partner & (2) 16kg KBs
10 cleans while partner holds position on floor on back w/ arms raised over head & feet up
switch places
10 push jerks while partner holds """"""
switch
partner farmers walk ~10 yards, I walk it back
3 rounds of all of above
8:38

10/27/2009

WU:
DROM, Jumprope, 20lb Wallball, Dive-bomber pushups... 3-4 rounds each
Burgener warmup with 45lb bar

OHS: 4x5
5x65%, 155#
5x70%, 165#
5x75%, 175#
5x70%, 165#x2 (shoulders fatigued from doing these on Sunday too, I think - got too far forward)

Hang Snatch: 6x3
1x3x60%, 95#
2x3x65%, 105#
2x3x70%, 115#
1x3x65%, 105#

Metcon:
3 rounds
5 Knees-to-elbows
10 24" box jumps
15 lunges w/ 95lb barbell overhead

8:35

10/26/2009

DROM warmups
breakdown of full squat clean in warmups
air squats

WOD:
Squat
3x70%
3x80%
max reps (at least 3) x 90%

WU:
5x45
5x135

Work sets:
3x245
3x275
7x315

Metcon:
As many reps as possible
135lb clean (w/ squat)
2 min on
2 min rest
2 min on
2 min rest
2 min on

reps per round:
10/11/13

10/25/2009

Haven't posted my weight in a while: I am currently 238lbs and around 15%bf according to my crappy handheld bf meter.

WU:
DROM
3 min on erg
1 min of jump rope
Burgener warmup w/pvc
2x10xpvc OHS

OHS
Warmup 10xpvc
5x45
3x95
3x5x135
1x155
1x185
1x205
1x225 (F)
1x225 (PR)
1x240 (F, bodyweight, failed at bottom)
1x240 (F, bodyweight, lost tightness at top)

Probably could have gotten bodyweight had I tried right after my 3x5 sets. Oh well.

Ring dips: 5x1 (Can't do more than 1 right now)

Deadlift:
10x45
5x135
3x225
2x315
1x385 (PR)

Upset with this... tried for more than 1 but didn't have it in me today... was hoping for 5 reps.

Strict Pullups
1x10
1x8
1x5
All banded

10/22/2009

Oly Day

WU:
Dynamic stretching and DROM

24kg KB:
1) 10 rep deadlift
walk 15 ft w/ KB overhead
10 right arm snatches
walk 15 ft w/ KB overhead
10 left arm snatches
walk 15 ft w/ KB overhead
10 SDHP then 2)proceed backward through above list.
3) repeat from "1" again, ending with SDHP

Burgener warmup + Hang snatches, both w/ 45lb bar

Light day, again just really focusing on form on all movements.

Front Squat:
5x60% 135#
5x65% 145#
5x70% 155#
5x65% 145#

Clean, start at power position (i.e. hang w/o dip, full squat)
3x60% 85#
3x65% 95#
3x65% 95#
3x70% 105#
3x70% 105#
3x65% 95#

Press:
6x60% 85#
6x65% 95#
6x70% 105#
6x65% 95#

Metcon:
5 rounds for time (team of 3, can't proceed to next station until it's free)
9 KB Swings, 24kg
3 thrusters, 2x16kg KB
6 burpees

7:33, I was likely the slowest one on my team

10/21/2009

Warmup:
Row 60sec, Jump rope 60s (2 rounds)
DROM
Burgener Warmup w/ PVC
Burgener Warmup w/ 45lb bar
Snatch progressions w/ 45lb bar (~10 mins WU)

Snatch (just worked on form today, although it was programmed as a Crossfit WOD as heavier)
5x2x95

WOD:
AMRAP in 7 mins
80% power snatch (115lbs for me)
Chest-to-bar pullups (just regular kipping pullups for me, non-CTB)
4 rounds

Small hand tear on my right hand... haven't had that in a couple of months. Lame.

10/20/2009

Started Oly class today... will try to stick with this programming (two classes a week) as long as possible.

Oly day

Warmup:
500m row
Burgener warmup w/45lb bar + OHSs
clean version of Burgener warmup (vs. snatch)

Focusing on technique today, light weights

WOD:
OHS:
1x5x45 warmup
1x5x115 (60%)
1x5x125 (65%)
1x5x135 (70%)
1x5x145 (75%)

Snatch from power position (i.e. not hang snatches, just "go" from power pos.)
1x3x45 warmup
1x3x85 (60%)
2x3x95 (65%)
1x3x105 (70%)
1x3x95 (65%)

Metcon:
3 rounds for time
~30m farmer's walk w/ (2) 24kg KBs (walking lunges while holding KBs at side w/ straight arms)
10 jumping squats w/45lb bar
7 (low) ring pushups
8:40

10/18/2009

Warmup:
3 mins of rowing on erg
dynamic stretching

Squat:

warmup:
5x45
5x135
3x185

Work sets:
8x225
8x240
6x275
6x290

Press:
5xPVC
5x45
3x95
3x5x135

Power Snatch:
PVC warmup of movement broken down
5x45
3x95
2x3x135
1x3x145
1x3x115

Felt tired at the end, just tried to work on form.

10/17/2009

Warmup:
dynamic stretching
30 seconds top of pushup
10 pushups
30 seconds top of pushup
20 pushups
overhead squat form w/ pvc
15 overhead squats
deadlift form w/ pvc
15 deadlifts
warm up OHS and deadlift

WOD:
TEAM WORKOUT - for time:
150 Overhead Squats, 95lb (65lb)
200m medicine ball run, 20lb (14lb)
Deadlift, 225lb (155lb)

*3 person team - Each team must complete a cumulative of 150 overhead squats. One team member works overhead squat, one team member deadlifts, one team member runs 200m with medicine ball. Team rotates once the person running with medicine ball returns.

I started on run -> OHS -> deadlifts

I think I got 20-15-17 reps on the OHS.

My team of 3 finished just under 12 mins, 2nd fastest of all teams today. Not sure of exact time. I was happy to (I think) have done at least 1/3 of the OHS reps. Did 3 full rounds of each activity.

10/14/2009

Warmup:
Dynamic stretching, dislocates, wrap-arounds, forward kicks, inside-outs, outside-ins

2-4-6-8-10-8-6-4-2
Abmat situp w/ 45lb plate
Lunge w/ 45lb plate overhead

WOD:
For time:
30 squat jump
30 ring dip (ring pushups)
30 squat jump
40 box jumps, 24" (had a weird box, was prob about 23")
30 squat jump
10 hspu (box assisted)
30 squat jump
20 pull-up (did 12 pullups, subbed 8 ring rows)

14:07

Did self-against-wall shoulder stretching. Did partner hamstring stretching at the end.

10/13/2009

Did a bunch of "walking across the floor on all fours" warmups like the bear walk, crab walk backward and forward, ostrich, etc. Then did 20 each of the following:

Air squat
Deadlift (45lb bar)
Front squat (45lb bar)
Press (45lb bar)
OHS (45lb bar)
Push press (45lb bar)
SDHP (45lb bar)
Push jerk (45lb bar)
Med ball cleans (20lb ball)
Then choose your own, I chose jumping ring dips.

Then we warmed up on the squat.
5x45
3x135

Then WOD:
Back Squat 1 x 10 x 205 (~60%)
Back Squat 1 x 8 x 235 (~70%)
Back Squat 1 x 8 x 255 (~75&)
Back Squat 1 x 8 x 275 (~80%)

Felt really good today. Very happy to get that last set.

- Posted from my iPhone

10/11/2009

Open gym day.
Dynamic stretching.
3 mins rowing on erg.
PVC snatch progressions for warmup.

Snatch:
2x5xpvc
5x75
3x105
3x135 (failed 1 within this set)
3x145 (also failed 3 within this set)
1x155 (f)

Front squat:
5x45
5x135
3x5x185
1x225
1x245(f)

Press:
5x45
3x95
4x145
3x145
2x145

3x10 kipping pullups

10/8/2009

Warmup:
Dynamic stretching.
Tabata overhead squats

Turkish getups, 10x each side
16kg KB for 8 reps, 24kg for 2 reps

WOD:
Max rounds in 12 minutes:
1 Power Clean & Jerk (80-85%)
10 Box Jump, 20"

Did power clean & jerks at 165 lbs... probably could have done 185, but wanted to concentrate on form for this metcon. If this WOD came up again right now though, I'd try 185.

13 rounds + a 14th power clean & jerk + 1 box jump.

10/6/2009

Warmup:
Dynamic stretching
45-60 seconds jump rope, 45-60 seconds 20" box jump, rest and stretch (various stretches, laying face up w/leg over opposite side, laying face down w/same second time through.) 3 rounds (2 rounds of stretching between).

WOD:
Back Squat 1 x 10
Back Squat 1 x 8
Back Squat 1 x 6
Back Squat 1 x 6

2x5x45
1x3x135
work:
165x10
200x8
235x6
255x6
felt like I left some in the tank, could probably do higher next time. Looking around, found the program this is based off of here: http://www.mikesgym.org/programs/index.php?show=program&programID=19
Will probably try to program off of this when this WOD comes up again. Based on a worksheet there, would ideally have done 60%-65%-70%-75% off of my 1RM of 345. So 205-225-240-260 (and 275/80% if we were following the program's presribed 5th set total, 3rd set of 6).


We did three metcons after the WOD.

1) 30 seconds max ring dips (I did one, then switched to jumping), 30 seconds max air squats (got about 20/round)
3 rounds.

2) Tabata abmat situps (20 sec on/10 sec off, 8 rounds total)

3) 7 deadhang pullups, 7 burpees - 3 rounds

got 5 deadhang the 1st round and 2 kipping, 2nd round 7 kipping, 3rd round 2 kipping and 5 ring rows

10/4/2009

Dynamic stretching warmup and PVC Overhead squats
4-5 mins on the erg

Squat 2x5x45
1x5x135
1x3x225
1x2x255
2x5x285
1x4x285

Bench
1x5x45
1x5x135
1x3x155
3x5x185

Deadlift
1x5x135
1x3x225
1x2x315
1x5x365 (PR)
Fail at 405

Pullups
2x3
2x1
1x10 kipping (my goal for the year!)

10/2/2009

Warmup:

~50 yards ea:
bear walk / backwards crab walk
quick shuffle side to side / other side
high knee pull across body sideways / other side
broad jump / burpee broad jump back

Breakdown of front squat and thruster w/ PVC

Front squat:
1x5x45
1x3x95
Work:
1x5x135
1x5x145
1x5x155
1x5x165

Metcon:
For time: 21-15-9
Thruster, 95lb
Toes-to-Bar (my ROM sucked)

11:01?