11/29/2009

WU:
DROM, dynamic stretching, 3 mins on rower

Did some 1RM testing today to prepare for upcoming Crossfit total on Saturday 12.5.09.

Back Squat:
2x5x45
5x135
3x185
2x225
1x275
1x335
1x365(PR)
1x385(PR)
405(F)

Press:
2x5x45
3x75
2x95
1x115
1x135
1x155
1x165(PR)
1x170(PR)
1x175(PR)
180(F)

Burgener warmup, clean version, then

Power Clean (just work sets, not 1RM testing):
3x45
3x135
5x3x205

Chinups, green band
2x10, 1x7

11/27/2009

WU:
300 jump rope
DROM, dynamic stretching
2 rounds of:
15 air squats
15 pushups
15 weightless reverse hyper movement

WOD:
Deadlift 70% x 3
Deadlift 80% x 3
Deadlift 90% x 3 or more
315-360-405x4

then...

For total time:
3 sets
250m row
25 wall ball, 20lb (14lb)
25 sit-ups
rest 3 minutes

16:43

11/24/2009

WU:
Dynamic Stretching with PVC
Jump Rope / DROM / Jump Rope / DROM / Double Unders / DROM

20 seconds 20" box jump
10 seconds rest
20 seconds kipping pullups
10 seconds rest
4 rounds

Oly WOD (first day of "Group B")

Hang Snatch
3x3x75%
3x3x115

Snatch
3x3x75%
3x3x115

Snatch-Grip Deadlift
5x4x100%
5x4x165

Snatch Balance
5x3x75%
5x3x115

Metcon:
3 rounds for time
15 24kg KB swings
5 135lb clean thrusters (from floor each time)
10 broad jumps
9:45 (had to wait about 30 sec-1 min for thruster bar from partner)

11/23/2009

WU:
DROM, dynamic stretching
light 45lb squats / jump rope / 20" box jump stations

Back Squat 70% x 3
Back Squat 80% x 3
Back Squat 90% x 3 or more
255-290-330x4

Then...

For total reps:
15 on/15 on/30 off x 3 (singles/double-unders)
15 on/15 on/30 off x 3 (kb swings, 24kg (16kg)/jumping lunges)

30 on/30 on/60 off x 3 (singles/double-unders)
30 on/30 on/60 off x 3 (kb swings, 24kg (16kg)/jumping lunges)

433 total reps

11/22/2009

WU:
Easy row, 500m or so
DROM, dynamic stretching
Burgener warmup w/45lb bar

OHS:
5x65%
5x70%
5x75%
5x70%
145-160-170-160

Bench Press:
WU:1x10x45, 3x135, 2x185
Work sets: 3x5x205 (PR)

Snatch:
3x65%
3x70&
3x70%
3x75%
3x75%
3x70%
95-100-100-110-110-100
Working off of a 145 1RM assumption... this could be too low.

3x10 green band dead-hang pullups

11/20/2009

Was sick again the past few days with a lung infection secondary to my flu last week. Arrgh. Feeling better today though.

WU:
Jump rope, dynamic leg stretches, jump rope, air squats, jump rope, dynamic arm stretches, jump rope, 15 pushups

Deadlifts:
1x5x135
1x3x225

WOD:
Deadlift 65% x 5
Deadlift 75% x 5
Deadlift 85% x 5 or more

290-335-380x6

Metcon:
1 min max rowing
1 min max situps
2 min rest
5 rounds

Averaged between 1:30-1:42/500m pace for rowing, 24 situps the first round about 15 the last.

11/17/2009

Back to oly day, thankfully.

WU:
DROM

3 rounds:
200m row, PVC OHS while 2nd partner rows, abmat situps while 3rd partner rows

WOD:
Deficit Snatch-Grip Deadlift
4x5
95-125-155-185

Zercher Squats
3x5
135-145-155
Ouch.

Metcon:
Team of 3
1st team member Walk 15m w/ 155lb overhead
2nd team member walks back
Meanwhile 3rd team member is doing 45lb (bar) jumping squats

Done when get to 225 reps of jumping squats.

Did as Rx'ed.

11/15/2009

Slowly still feeling better from the flu, very tired though.

Warmup: 500m light row

Squat:
1x5x45
1x5x135
1x3x225
3x5x275

Bench Press:
1x5x45
1x3x125
1x2x155
3x5x195(PR)

I still can progress linearly for quite some time on bench, I'm guessing. I'll continue to try to get bench in every Sunday that I can.

Burgener Warmup, Clean Version
Scarecrow Cleans with Bar

Clean & Jerk:
5x45
1x3x135
1x3x185
1x225
1x235 (PR on clean, fail on jerk)

11/14/2009

Slowly feeling better. Pretty sure I had the swine flu (H1N1).

Did a short warmup with tripod pushup complexes, then a 2 hour SPEAR self-defense system seminar, with self-defense drills.

Interesting stuff.

11/10/2009

Uh oh, getting sick.

WU:
Alternating PVC DROM/dynamic stretching movements and jump rope + double unders
then 3x~30 seconds in handstand position

WOD:

Supposed to be OHS + Snatches, but was feeling very sick. Quit after 1x5x160 and 1x5x135 (second set was purposefully light... first set should have been light and felt like a ton.)

Got home and had 102 fever + chills. Going to rest until I feel better, which will hopefully be soon.

11/9/2009

WU: DROM, Dynamic Stretching, 10 chinups (broken into 4-2-2-1-1), Quasi Burgener Warmup Power Clean Version

WOD:
Power Clean 3-3-3
Power Clean 1-1-1

warmup 3x135, 2x185
work sets 3x3x205
1x235 (pr)
1x240 (fail)
1x240 (fail)

Metcon:
500m row (about 1:28)
30 burpees
30 abmat situps
6:14

11/6/2009

WU:
DROM, Dynamic Stretching
15-12-9 of wallball, while other 2 of team of 3 rotate, perform
pushups
32kg KB deadlift

setup/warmup for deadlift form
15x75lbs or something like that

WOD:
Deadlift 75% x 5
Deadlift 85% x 3
Deadlift 95% x 1 or more
305 - 345 - 405x3

First time ever pulling over 400. Felt good.

Metcon:
45 seconds on, 15 seconds rest
1) row
2) ring dips (for me these were 1 ring dip, then negatives and/or jumping ring dips)
3) double unders
9 mins total, so 3 rounds of above

Got 5 double unders in a row, which is definitely also a record for me.

11/5/2009

WU:
DROM
Dynamic Stretching
3 rounds of
Turkish get ups 16kg KB
OHS w/ PVC
15 reps 65lb deadlift

WOD:

Front Squat:
5x75%
5x80%
5x85%
5x80%
170/180/190/180

Clean:
3x75%
2x3x80%
2x3x85%
3x80%
155/165/165/175/175/165

Jerk (Split)
3x3x65% of clean 1rm
3x3x165

Metcon:
Max rounds in 8 mins
1 round is:
right hand kb clean (I used 16kg KB)
right hand kb push press, hold and
lunge with same leg, stand up, lower KB to shoulder and
1 squat
left hand kb clean
left hand kb push press, hold and
lunge with same leg, stand up, lower KB to shoulder and
1 squat

28 rounds

11/3/2009

WU:
Shoulder dislocates
3 rounds of 200m row / dive-bomber pushups (slow) / PVC OHS (slow)
Burgener WU w/ 45lb Bar

WOD:
OHS
5x75%
5x80%
5x85%
5x80%

170/180/190/180

Snatch (from shins - start at power, lower to shins just above ground and start)
3x75%
2x3x80%
2x3x85%
3x80%

110/115/115/125/125/115

Metcon:
15/12/9
V-ups / 20lb Wallball / 45lb bar good mornings
5:50

11/2/2009

WU:
400m run
Dynamic leg stretching
Burgener WU

Back Squat:
Back Squat 75% x 5
Back Squat 85% x 3
Back Squat 95% x 1 or more

265-300-335x5(PR)

Metcon:
Max hang squat snatches without putting bar down (95lbs)
Max pullups (chest to bar) - I got close to chest to bar, but not quite
3 min rest
3 rounds

round 1: 6 / 5
round 2: 5 / 5
round 3: 5 / 6

11/1/09

Light Sunday.

WU: Row 500, Shoulder mobility, DROM

Bench Press:
WU: 5x45, 5x95, 3x135, 2x155
Work Sets: 3x5x190 (pretty easy, try 195 next time)

All the following with Kettlebells, weights in KG

Press (all weights are one KB on each arm)
5x12, 5x16, 5x24, 4x32, 5x24 - tweaked my upped back on the 32kg one... I've done this on press before. Ugh.

Renegade Row (all weights are each arm)
5x16, 5x24, 5x24

Single leg deadlift (each leg)
5x16, 5x24, 5x32, 5x32

Clean (both arms simultaneous)
5x16, 5x24 (Power), 32(F)

Finished with pullups
10, 5 kipping
3x5 strict w/green band