1/18/2010

Substitute coach today.

WU:
DROM, dynamic stretching
12-9-6 OHS, 24" box jump
handstand holds

Oly Programming:
Muscle snatch from power position (static start)
3x10x120#

Snatch Pull (just shrug, no high pull) from hang
3x10x135#

Snatch DL
3x10x135#

Stiff-legged snatch DL, start from top and lower until back can't stay straight and back up
3x10x135#

My grip and lower back were both giving out.

Metcon:
3 rounds of
24KG kb swing while partner does squats
10x225# back squat

Too much for my lower back, I didn't do the last rounds of KB swings.

2/16/2010

WU: DROM
5 rounds, not for time, 7x135# deadlift, 7x20" boxjumps

Oly programming (last week of high rep form work):
Power snatch from power position (no movement, just from static start)/OHS complex
3 P.S. + 3 OHS after 3rd P.S. rep x 5
135#

Push press
3x10x135#

Squat (oly/high bar)
3x10x185# (tired from yesterday's squats, took it "easy")

Press
3x10x105#

Metcon:
3 rounds
walking lunge down gym floor (about 10-12 lunges) carrying 2x32kg KBs
farmer's walk back with 2x32kg KBs
15 20" box jumps

2/15/2010

Weighed in at 251 this morning, just started creatine last week so probably some extra water weight. Missed my strength day yesterday so hit up my box's crossfit WOD today.

WU: DROM, dynamic stretching
3 rounds
jump rope
10 pvc OHS
5 dive bombers

Back Squat 1 x 5 @ 75%
325#

Back Squat 1 x 3 @ 85%
365#

Back Squat 1 x 1 or more @ 95%
405#x2

Gonna have to majorly roll out after these, ugh.

3 rounds (was supposed to be 5 rounds, oops):
3 power snatch
max L pull-up
rest 90 seconds

165x3x3 on power snatches
1 L-hang 1st round, 6 deadhangs 2nd round, 3 deadhangs 3rd round

This was my 1st L-hang ever... it wasn't perfect, but hey.

For time:
100 sit-ups
4:20

1/13/2010

WU:
DROM, dynamic stretching, jump rope
2 rounds:
10 pullups
10 pushups
10 air squats
10 situps

Oly programming:
Work up to 5 heavy singles on snatch.
Did something like 175x2, 185, 200 (PR)

Work up to heavy singles on (power) clean and jerk.
Did something like 215x2, 245, 265 (failed twice, was going for power clean and had it high enough but wasn't dropping properly).

Metcon:
This was a solidarity metcon for the people from our gym who were competing in the midwestern CF sectionals. This was their 2nd WOD for that competition.

Max reps in 5 mins of clean 155# (power clean ok) and any way overhead: press, push press, press jerk, or split jerk all are ok.

got 33 reps
About 12 reps in the first one min
4:19 for 30 reps (heavy grace time)
33 total

2/11/2009

WU:
DROM, dynamic stretching
3 rounds: 10 OHS, 10 pushups, 10 kb swings

Oly Programming:
Muscle snatch from power position (static start)
3x10x105#

Snatch Pull (just shrug, no high pull) from hang
3x10x125#

Snatch DL
3x10x125#

Stiff-legged snatch DL, start from top and lower until back can't stay straight and back up
3x10x125#

All above done with hook grip, but I really need to get some straps. Volume snatch work is pretty much impossibly hard on the hands.

Metcon:
3 rounds of following interval:
20 sec static hold on rings (top of dip position)
10 sec rest
20 sec hollow hold
10 sec rest

2/10/2010

Didn't play very well at basketball this evening.

0/1 on dunk attempts. Pretty sure I can dunk, just haven't really tried lately and I never ball except for in a league so I don't get many chances. Also 3/8 free throws. Lame.

2/9/2010

WU: dynamic stretching, DROM
15 pvc OHS
10 dive bombers
5 pullups

Oly programming:

Power snatch from power position (no movement, just from static start)/OHS complex
3 P.S. + 3 OHS after 3rd P.S. rep x 5
125# (can try 130-135# next week)

Push press
3x10x125# (try 130-135 next week)

Squat (oly/high bar)
3x10x215# (can probably do 225# next week)

Press
3x10x100# (102 or 105# next week)

Metcon:
45 sec on/ 15 off
95lbs
thruster
sdhp
push jerk
OHS
front squat

Metcon sucked - did it right after the presses and really didn't have much in the tank.

2/7/2010

Short on time today, just wanted to get squats in.

WU: DROM, dynamic stretching, PVC OHS

Squats (LBBS):
1x5x360
1x4x360
1x5x360

Note really sure what happened on 5th rep of 2nd set other than I was just really tired from moving that heavy weight.

Never tested bench press 1RM before, so decided to just do that since I was tight on time.
1x5x135
1x3x185
1x2x215
1x1x245
1x1x265 (PR)

Left hamstring felt very tight / almost tweaked after that attempt, so called it a day. I doubt I had 275 in me today anyway, and was happy with 265. (Body weight of 247 this morning).

2/6/2010

WU:
jump rope, drom, dynamic stretching
2 rounds of: 15 air squats, 10 pushups, 1 min jump rope

Oly programming:
Power Clean (from static start at power position)
135#x5x3 (weight x reps x sets)

Clean Deadlift
165#x10x3

Clean Shrug (from floor)
165#x10x3

Stiff-Legged Clean Deadlift from high/power position lowering as far as possible and back up
165#x10x3

Metcon:
21-15-9
20lb wallball
20" boxjump

4:05

2/4/2010

WU:
2 mins jump rope, DROM, dynamic stretching
2 rounds: 15 OHS, 10 pushups, 5 pullups, 10 situps

Oly Programming:
Muscle snatch from power position (static start)
3x10x95#

Snatch Pull (just shrug, no high pull) from hang
3x10x115#

Snatch DL
3x10x115#

Stiff-legged snatch DL, start from top and lower until back can't stay straight
3x10x115#

All above done with hook grip.

Metcon:
20 kb swings, 24kg
10 box jumps, 20" box
15 kb sqings
5 box jumps
50 double unders
5 box jumps
15 kb sqings
10 box jumps
20 kb swings
7:20ish

2/3/2010

Balled in a new league.

It's pretty fun and sometimes hilarious to be a relatively explosive and strong (for me) 6'6" 250lb dude when a skinny fat 6'4" 200lb dude is guarding me & vice versa.

2/2/2010

Tuesday programming will probably be volume for the next few weeks.

WU: dynamic stretching, DROM, 500m row
2 rounds
15x 16kg KB swings
15 air squats
15 pushups

Oly programming:

Power snatch from power position (no movement, just from static start)/OHS complex
3 P.S. + 3 OHS after 3rd P.S. rep x 5
1st set 135#, this was very tough from static start though so went down in weight
sets 2-5 115# (can try 120# next week)

Push press
3x10x115# (can probably do 125# next week)

Squat (oly/high bar)
3x10x205# (can probably do 215# next week)

Press
3x10x95# (stay here or try 97# next week)

Metcon:
5 rounds for time (but didn't keep time)
5 pullups
5 clapping pushups
5 V-ups

1/31/2010

WU:
DROM, dynamic stretching, rowed 3 mins

Squat:
3x5x355#

Press:
3x5x147#

1/30/2010 - 1st WL Meet

Had my first meet today, and while I didn't do as well as I'd hoped, I am happy with how I did and happy to get my first meet under my belt. Also my team did awesome overall.

Also got some vids up, finally. Just to summarize again, I'd been exposed to the oly lifts through Crossfit, but have only been training them more seriously the past 12-16 weeks or so, so I expect to improve but am pretty happy with today's meet.

Snatch:
85kg (187.4lbs) (Fail, just hurried way too much, too much adrenaline and fell onto my ass)
85kg (187.4lbs) (power snatched, fugly but got it done)
88kg (194lbs)

Clean and Jerk:
104kg (229.3lbs)
109kg (240.3lbs) (Fail, pressout)
112kg (246.9lbs) (PR - almost a pressout but got the white lights)
Talked to someone else at the meet and he said if you're steady and extend out just ever so slightly vs. being shaky or letting the weight come down then they'll give you the white lights. Or they felt bad for me. Either way, it counted.

Total: 200kg
Good for 2nd place in the 105+ Crossfit division that this meet had setup.

Loved competing! Great time.

1/29/2010

Meet in 2 days.

WU: DROM, dynamic stretching
3 rounds
10 PVC OHS, 7 dive bombers, 5 pullups

Oly programming:

Power snatch:
60%x1x4
135#

Snatch:
60%x1x2
135#

65%x1x2
140#

70%x1x2
150#

Power Clean:
75%(?)x1x4
185#

Clean + Jerk: (I might have the percentages wrong, but this was basically it and I think I have the weights right)
60%x1x2
145#

65%x1x2
165#

70%x1x2
185#

Cooldown:
Deadhang pullups
5-5-4


-----



My plan for the meet is:

Snatch:
1st attempt: 85kg (will be power to make sure I get it)
2nd: 90kg PR attempt (normal/squat snatch)
3rd: Depending on that either 1) 2nd 90kg PR attempt or 2) 93-96kg attempt

C+J:
1st: 104kg
2nd: 110kg (start to have trouble with jerk in this range, clean should be easy)
3rd: 114-116kg depending on how 110 feels. (closer to max clean)

1/26/2010

WU:
DROM, dynamic stretching, jump rope, 10 squats 10 pushups, jump rope, 10 squats 10 dive bombers, jump rope, 10 squats 10 pushups side-to-side over each arm whatever that is called

Oly Programming:

Power Snatch 70%x1x4
135#

Snatch 75%x1x4
145#

Power Clean and Jerk 60%x1x4
145#

Clean and Jerk 65%x1x4
165#

Played 3 rounds of 6v6 rope tug of war at the end and 3 light rounds of 24kg kb swings.

1/24/2010

Open gym / strength day

WU:
DROM, dynamic stretching, PVC OHS

Strength work:

Squat (lbbs):
3x5x350#

Bench press:
2x5x225#
1x4x225#

Deadlift:
2x440#

Felt very tired the whole session and it caught up with me here. Wanted a set of 5, just out of gas.

Deadhang pullups:
6-5-4


- Posted from my iPhone

1/23/2010

Foam rolled out everything for about 45 mins before today's training.

WU: DROM, Burgener WU, 2 mins jump rope, 15 air squats, 1 min jump rope, 15 pushups, 1 min jump rope, 15 pullups

Oly Programming:
Test 1RMs in competition format (have a competition in 1 week)

Snatch:
75kg (easy power snatch)
85kg (power snatched)
90kg (f) just missed, was right there - no excuse, I had it. Would have been a 3.4# PR

Clean and jerk:
102kg
107kg (f) didn't move my feet enough to allow me to drop
114kg (6lb clean PR, fail jerk, just didn't drive it high enough)

1/21/2010

WU:
DROM, dynamic stretching, 600m row,
3 rounds (easy, not for time) of
5 pullups
10 pushups
15 air squats

Oly programming:
Snatch:
80% of last weeks 1RM x 1 x 8
155#

Still jumping forward (on my toes?) a bit.

C+J:
80% of last weeks 1RM x 1 x 6
195#

Jerks feel better, but I mean it's at <80%, so...

Metcon:
5 rounds of
45 seconds handstand hold, 15 seconds rest (some falling over on rounds 4 and 5.)
45 seconds 20" box jump, 15 seconds rest

Weighed in post workout at 115kg with all my shoes, clothes etc. Then went and ate about 5000 (?) calories of BBQ. I mean, maybe not 5k, but it was a lot. I think I ate about 7-8000 calories in total today. Sweet.

1/19/2010

WU:
DROM, dynamic stretching,
3 rounds (easy, not for time) of
10 burpees
10 box jumps
10 kb swings (american, 24kg?)

Oly programming:

Snatch:
80% of last weeks 1RM x 1 x 6
155#

C+J:
80% of last weeks 1RM x 1 x 6
195#

Metcon:
8 mins of
20 seconds of L hang on bar (sub knees as high as possible) alternating with
20 seconds of jumping squats w/ 45lb bar

8-10 jumping squats each round. I probably had about .8 seconds of total L hang over all the rounds, ugh.

1/18/2010

Weight is around 244. I rested my shoulders this weekend and drank a ton and ate horribly. Whatever.

WU:
Jump rope, DROM, dynamic stretching

Back Squat
For the following, roughly estimated my 1RM at 425-435.

1 x 5 @ 75%
320#

Back Squat 1 x 3 @ 85%
365#

Back Squat 1 x 1 or more @ 95%
405#x1 (PR) (failed 2nd rep halfway up)


then...

10 minutes - build to heavy power snatch
Didn't go heavy, as this likely conflicts with oly programming tomorrow (pretty sure we're still working heavy snatches and clean and jerks). Maxed at 155# and just worked on form. This was super easy, I bet my max is around 205#.

For time: 30-20-10
pull-ups
sit-ups
double-unders
12:30
Some of my pullups sucked. I think I got like 15 DUs in a row at one point, which is a miracle.

1/15/2010

WU:
DROM & dynamic stretching intermixes with some jump rope and a few double unders.

Did my box's CF WOD:
Deadlift 1 x 3 @ 70%
335#

Deadlift 1 x 3 @ 80%
380#

Deadlift 1 x 3 or more @ 90%
430#x5 (new 5RM PR)

I'm smoking the deadlifts recently; gonna aim for 1x5x440 a week from Sunday - I think I'm getting to 500lb 1rm territory very soon.

then...
Metcon:
For time:
Descending ladder 10-1
hang squat clean, 135lb
knees to elbows

15:42
Took my time and kept form for the most part. First time doing KTE as prescribed.

1/14/2010

WU:
DROM, dynamic stretching
with 16kg kb
15-12-9
high pulls
goblet squats

Oly programming:
Snatch
Find 1RM for day
175#
85%x1x8
missed 6th rep and stopped because shoulders were very tight, likely from basketball yesterday but maybe also just fatigue from rope pullups on the 9th and all the heavy singles over the past 2 weeks.

Also skipped c+j which should have been find 1RM then 85%x1x6.

I did front squat though.
90%x1x3
230#

May deadlift tonight (1/15) or may take the day off.

1/13/2010

Played basketball... 2x20min running halves 5 on 5. Tried not to overdo it so as to take it easy on my joints.

1/12/2010

WU:
DROM, extra DROM focusing on L shoulder, dynamic stretching, 8min PVC OHS 20sec on 10 sec off, Burgener WU w/ 45# bar

Oly programming:
Find 1RM Snatch
195# (PR)

Hit 185# and felt really good, missed 195# just barely then hit it even though I was a little bit forward (my bad habit). Felt really good about this.

85%x1x8
165#

Again forward on the first one, later reps felt better when my 2nd pull was closer to my body.

Find 1RM C+J
215#

Left hand/shoulder just not in it today, maybe was favoring it because of injury/tightness/whatever. Maybe was just being lazy after hitting snatch PR.

85%x1x6
185#

Nothing remarkable. Worked on form. Tried a rep with wider hands on jerk, but this really pissed off my shoulders. 185# is pretty light for me, so this was more form work even though this should be a heavier day.

Front squat
90%x1x3
225#

Metcon:
3 rounds
30 sec knees-to elbows
30 sec 45# thrusters
30 sec box jumps (26"?)
1 min rest

was in 8-10 rep range for all sets

1/10/2010

Strength Day (Open Gym)

WU:
DROM, dynamic stretching, 500m row

Strength work:
Squats
3x5x340#

Press
3x5x146#

Deadlift
1x4x420#

The 2.5 plate + pin + a 25lb plate fell off one side of the bar after my 4th rep... I need to quit using the bumpers for DLs and just use the metal plates. The bumpers at my gym are just more accessible, so that's why I haven't used the metal plates up to now.

Finsihed up with 3x3 ring dips.

1/9/2010

WU:
DROM, Dynamic Stretching
30 burpees at an easy pace

Oly Programming:
Find 1RM snatch for day
185#

90%x1x6
165#
Missed 4th and 5th single... wasn't locking out my shoulders correctly. In retrospect may have been starting with my hips too high/chest too low.

Find 1RM C+J
235#
Again cleaned 245# and failed jerk.

90%x1x4
215#
I think my left wrist flexibity is limiting my jerk. In any case, felt better when I gripped the bar more toward my left palm before the jerks toward the end.

Programming called for 90%x2x2 back squat, but skipped that today (will squat/press/DL tomorrow).

Metcon:
3 rounds
250m row
7 pullups on rope attached to pullup bar

2nd 2 rounds were jumping pullups. These were tough.
I forget my time. 6 mins or something.

1/7/2010

WU:
DROM, Dynamic Stretching

3x10
air squat 1st rd, pvc ohs 2nd, 45lb bar ohs 3rd round
ring row (vertical to ground)
situp
pushup

Felt like crap today, probably one of the most stressful days I've ever had.

Find max snatch for day
165 max... missed 185 baaarely 3 times. Sometimes the bar eats you.
85% of that x 1 x 8
155#
power snatched 5th and 8th rep... just sloppy work.

Find max C+j for day
225

Cleaned 245 no problem 1st time, hit my chin with the jerk. Ffff.
Missed clean at second attempt at 245. Jerks felt a little better today in my attempts leading up to that though. Read a bunch about jerking in my Everett book and around the Internet. Yes, very funny.

85%x1x6
185#
Was very tired from the 1rm attempts, which included successful lifts at 135x3,185, 225x2. So stepped it down to 185 and focused on form.

Find Front Squat 1RM
255# (PR)

went up pretty easily and my 1RM low bar back squat is probably around 400, so thought I'd shoot for the stars with 295. Pinned me down, and took enough out of me that I didn't try a more reasonable 265-275. The only time I felt good all day, so I thought I'd go for it, I'll get around here within a month or two.

3-4 min metcon:
3 rounds
10x20lb wallball
broad jump (about 20-25 meters)

Got really winded from the broad jumps.

1/5/2009

WU: DROM, dynamic stretching, jump rope, 20lb wallballs

Olympic Programming:

Snatch
Find 1rm for day
185 (PR)

then 90% of thatx1x6
165# (missed 2nd rep forward on toes, but repeated sucessfully... was jumping forward a few inches today, have to watch that)

C+J
Find 1RM for day
225# (clean PR of 245, missed jerk badly... still need lots of work on jerk, specifically involving posterior chain and driving back foot far enough back.

90% of that x 1 x 4
205

Was supposed to OHS 90%x2x2 but skipped that to get to metcon (was running slowly on other lifts.)

Metcon:
15-12-9
45lb OHS
Burpees

I hate burpees.
5:30

1/3/2009

Open Gym

Weighed 242 this morning.

Squat
3x5x335# (3x5 PR)

Bench Press
3x5x215# (3x5 PR)

Normally would have some pulling lift here, but I deadlifted Thursday (3 days ago) and did heavy c+j yesterday, so just did light work to finish up.

10 back extensions
10 GHR situps
10 back extensions
10 GHR situps
10 back extensions
2 GHR situps (back felt very tight, so quit here)

1x5 deadhang pullups... almost got 6, here is where weighing 242 doesn't help me.
1x10 deadhang pullups with green band

1/2/2010

500m row
DROM, dynamic stretching

Barbell complex:
Power clean, lunge w/ right, lunge w/ left, push press, back squat
5x45#
3x95#

Work up to 1RM snatch for day
175#
85%x8x1 (85% of day's 1RM)
150#

Work up to 1RM c+j for day
225# (missed jerk on 240#, PR for clean by 5# though, probably missed a successful c+j at 230-235m but was running low on time so coach said go with 225#)
85%x6x1
195%

Front Squat:
85%x2x2
205#

Metcon:
3 rounds
10 turkish get-ups
10 20" box jumps

Used 24kg KB for TGUs. Tough one.

12/31/2009

WU:
1 min jump rope
DROM and dynamic stretching stuff
2 mins double unders
15 pushups

WOD:
3x5 deadlifts
350-375-400
(note: belting squats and deadlift heavy sets now... belt for last set)

Metcon:
4 rounds for total time:
5 muscle-ups
10 hang power clean
15 toes-to-bar
rest 60 seconds

15:13
jumping MUs, 155# hang cleans and half ROM on my later toes to bars.

2010 Goals

- Remain injury free; focus on form cues every rep.
- CFT 1200 (Dec '09: 1015) Something like 450/200/550 would be ideal, but I'll get there however I can. You can bet this will involve moving heavy weights each and every Sunday! So a sub-goal of mine is to lift heavy every Sunday until I exhaust beginner gains on every core lift - squat, press, deadlift, power clean, bench press (threw BP in there for you, Jacob).
- Oly attendance of 95%+
- Compete in as many oly meets as possible
- Snatch 205# this year, get my snatch above my power snatch and ideally get to 225# on my way to a bodyweight+ snatch long term. And do what I need to do to get there. (Dec '09 snatch: 175)
- Join a new club team - basketball and/or softball, most likely. Anyone want to start a team? I am not good, but you'll get 100% effort.
- Eat more. At the same time, increase paleo/primal meals from about 65-70% to more like 85-90%.
- Foment societal movement against male skinny jeans.

12/29/2009

Dynamic Stretching/DROM

W/ partner, jump rope while partner does KB complex (24kg):
one-arm swing
clean
front squat
push press
lunge
switch arms
3 rounds, each arm (last round I did this with 2x24kg KBs)

10 OHS w/ 75lb barbell
Snatch progressions and form work w/ 75lb bar
Snatches from power position, hang snatches, liftoffs w/ snatch every 3rd liftoff, full snatches

On every 2 minutes w/ 45lb dumbbell:
5 reps 1-arm snatch right arm
5 push press right arm
5 reps 1-arm snatch left arm
5 push press left arm
4 rounds total

12/25/2009

Took a nice, easy run along the Rickenbacker Causeway bridge in Miami. Under 5 miles, not sure about time... 40-60 mins most likely.

12/24/2009

DROM/Dynamic Stretching

50 burpees
5:20

Was going for 100, but was barefoot on concrete and cut up my toes pretty badly and had to stop. Barefoot burpees on concrete are a bad idea!

12/22/2009

WU: DROM/dynamic stretching
15-12-9
45lb bar overhead lunges, each leg = 1 rep
pullups

(sets x reps x %1RM)

4x3x70% snatch high pull
125 lbs

4x3x80% power snatch
140 lbs

4x3x90% snatch
160 lbs

1st rep of 3rd set was approx 170lbs (attempted in kg on competition bar), missed 2nd 2 of 3rd set
missed last rep of 4th set

2x1x100kg clean and jerk (~94% 1RM?)
pressed out the jerk both times

12/20/2009

WU:
DROM, Dynamic Stretching, 500m row

Squat:
WU: 2x5x45, 1x5x135, 1x3x185, 1x2x225, 1x275
Work sets: 3x5x325 (3x5 PR)

Press:
WU:5x45, 3x95
Work sets: 2x5x145, 1x4x145

Deadlift:
WU: 5x135, 3x225, 2x315
Work Set: 5x410 (5RM PR)

Green Band Deadhang Pullups: 3x10

Tried some double unders (jump rope), but my shoulder was a little sore, so stopped.

Used a belt for the first time in a while today on the squats and the deadlifts. Felt pretty good and let my abs work a little more, so I think I'm going to include it from now on in my workouts, even though literally nobody else at my gym uses one (for the stronger of them, to their detriment, I think.)

12/17/2009

WU: Shoulder DROM, Dynamic stretching
3 (4?) rounds of
30 sec jump rope
30 sec 16kg KB swing

WOD:

Power Clean (From shins: raise to power position at hips, then back down to shins without resting on floor and start lift from there)
2x4
2x70%
2x80%
2x90%
2x70%

165-190-210-165

Split Jerk
Power Clean (From shins: raise to power position at hips, then back down to shins without resting on floor and start lift from there)
2x4
2x70%
2x80%
2x90%
2x70%

165-190-210-165

Clean + Jerk
2x4
2x70%
2x80%
2x90%
2x70%

165-190-210 (1st lift ok, 2nd lift clean ok, missed jerk forward)-165

Metcon
5 rounds
30-60 second handstand hold (1st round was ~45 seconds, subsequent rounds ~30)
20 squats (air)

12/16/2009

WU: DROM for my shoulders
15-12-9 of PVC OHS and light (16kg?) KB swings
burgener WU + extra hang snatches w/ 45lb bar and 3x115lbs

Snatch
2-2-2-2-2

145-155-165-175(1, PR)-185(f)

I know I did my snatch workout yesterday and said just last week that I shouldn't snatch two days in a row (which is true), but this seemed low volume and would give me a chance to take a shot at a PR. Also I can't train on Friday, so I wanted to do Tue-Wed-Thurs, off Friday, maybe off Sat, definitely Sun-Mon-Tue.

Metcon:
5 rounds
10 pullups
10 boxjumps (20")
5:40

12/15/2009

WU: dynamic stretching, DROM
3 rounds: 1 min jump rope, 10 PVC OHS
15 chinups (something like 3-3-3-2-2-1-1)

Power snatch (From shins: raise to power position at hips, then back down to shins without resting on floor and start lift from there)
4x2
70%-80%-90%-70%
130-145-160-135

Snatch balance
4x2
70%-80%-90%-70%
130-145-160-130

Snatch
4x2
70%-80%-90%-70%
130-145-160(pr for 2 reps)-135

Although that was my pr, I think I'm underestimating my 1RM snatch. I estimated it at 175, but maybe it's more like 185? Right now I'm still limited by form.

Metcon:
3 rounds
7 deadlift 225lbs
21 double unders
5:20

I suck at double unders, although I did get 7 in a row at one point, which is the best I've ever done, I'm pretty sure.

- Posted from my iPhone

12/13/2009

WU:
DROM, Dynamic stretching
3 mins on rower

Squat:
WU: 5x45,5x135,3x225,2x285
Work Sets: 3x5x315

Bench Press
WU: 5x45, 5x135, 3x185
Work Sets: 3x5x210 (PR)

Deadlift
WU: 5x135, 3x225, 2x315, 1x365
Work set: 1x4x405 (didn't have a 5th rep in me)

Green band deadhang pullups: 3x10 (first time I've been able to do 3 sets of 10)

12/10/2009

WU:
5 deadhang pullups (new record, nice - couldn't do 1 six months ago)
Dynamic Stretching and DROM

3 rounds of:
10 pullups (kipping) first round unbroken, second 2 rounds split into 5s and 3s
10 situps
10 pushups
10 air squats

Power clean 4x2
2x80%
2x85%
2x85%
2x80%
180-190-190-180

Clean and Push Press 4x2
2x80%
2x85%
2x85%
2x80%
190-200-200-190 (made first attempt, failed at top of second push press on both of the 200lb attempts)

Jerk (split) 3x3x50%
3x3x115 (est 1rm around 230, but should be way higher obv. Need to work on technique. Worked on adjusting from clean recieving position to jerking position.

Metcon:
21-15-9
95lb OHS
jumping PU (jumping was the Rx, not a sub)
Not sure on time, about 5:20 or so.

A Thought

Having a bad today, and thought of this quote.

"The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds."

-Henry Rollins

12/8/2009

WU:
DROM, Dynamic Stretching
3 rounds: 200m row, pushups (prob about 15-20 ea round), OHS w/ 45lb bar (same, 15-20 ea round)

Hang Snatch
3x80%
3x85%
3x80%
I messed up and forgot to switch middle set's weight. Did 3x3x120

Snatch
3x80%
3x85%
3x80%
120-130-120

Gotta remember not to do the other WODs if they are too oly-like... was terrible doing snatches two days in a row. Hard on my shoulders.

Snatch High Pull (from power position)
4x5x80%
Wasn't sure on 100% weight, so just pushed myself and did 165

Metcon:
30 situps
tabata jumping squats
30 situps

12/7/2009

WU:
Jump rope / air squat jumps / jump rope / DROM & Dynamic Stretching / jump rope / 15 pushups / something else

Clean progressions w/ PVC and burgener warmup w/ PVC

Power snatches:
WU:
3x45
3x95
Work sets:
3x145
3x160
3x175(pr) (pressed out my last one a little)

For max reps:
HSPU - 30 on/90 off x 3
Hang Power Snatch, 75lb - 30 on/90 off x 3

32 reps on HSPU with a box (toes on 24" box, body vertical)
51 reps on hps
83 total

12/5/2009 Crossfit Total Day

Crossfit Total Day.
Back Squat - 1 rep max
Shoulder Press - 1 rep max
Deadlift - 1 rep max

*After warm-up, you will get 3 attempts per lift at a 1 rep max. Add up the heaviest weight lifted for each of the 3 lifts, and that is your total. Failed attempts count as one of your 3.

WU: DROM, Dynamic stretching, 2 mins on rower

I'm not going to list all my warmups for today, just 1)what my 1RM was, and then after what the attempts were. Warmed up each movement appropriately.

Squat: 385
385 (tied PR) - 405 (fail, stuck halfway up) - 395 (fail, dropped too deep)

Press: 175
175 (tied PR) - 180 (f) - 180(f)
Just not strong enough to do 180. Whatever.

Deadlift: 455
440 (PR) - 455 (PR) - 465 (fail, couldn't keep back straight so let it go just a few inches off the ground)

Total: 1015

Overall - Super happy with my deadlift PR and with my total. A goal of mine, which for a long time I thought might be impossible, was to get a CFT of 1000, and I got it! Feels good to accomplish a goal like that.

12/3/2009

WU:
Jump rope, DROM, dynamic stretching

2 rounds of moderate:
pushups
box jump
air squats

WOD:

3x3x75% hang clean
175lbs

3x3x75% clean
175lbs

3x5x100% clean deadlift to knees
235lbs

"Mini-Bear"
3 rounds of each weight, no putting down bar between 3 rounds of
power clean
front squat
push press
back squat
pushpress
95-105-115

just under 4 mins, but wasn't really timed since had to run around and find weights

12/2/2009

WU:
45 seconds jump rope
2 mins of DROM, Dynamic stretching

2 rounds of:
45 sec air squats, 15 sec rest
45 sec "hollow hold" (V-shape while laying on back on ground, hands and feet 6" above ground), 15 sec rest
45 sec strict pullups, 15 sec rest
45 sec handstand hold against wall, 15 sec rest

WOD:
Clean Deadlift + Hang Power Clean 3-3-3 (3 reps of clean dead, 3 reps of HPC without setting down bar)

WU:135
185-185-185

then...

6 sets for total time:
5 power clean & jerk
rest 1 minute
*use a weight that is difficult, yet allows you to focus on speed

Used 135
7:09

12/1/2009

Oly WOD (we repeated first day of "Group B" since we didn't have oly last Thursday due to Thanksgiving)

WU:
DROM, Dynamic Stretching
500m row

WOD:
Hang Snatch
3x3x75%
3x3x115

Snatch (start at hang, touch floor and go)
3x3x75%
3x3x115

Snatch-Grip Deadlift
5x4x100%
5x4x185

Snatch Balance
5x3x75%
5x3x115

My lower back was really, really tight at the end. Maybe from heavy back squats a couple of days ago, or just not really being too active in the past week?

Metcon: (used 95lbs for power snatches)
10 power snatches
4 pushups
8 power snatches
8 pushups
6 power snatches
12 pushups
4 power snatches
16 pushups
2 power snatches
20 pushups

6:49

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

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?

9/30/2009

Have been battling a really bad cold/allergies. About 50% today.

Dynamic stretching

15 x 45lb overhead squats (bar)
15 x 24kg KB deadlift
300m row
10reps-10reps-200m row
5reps-5reps-100m row

hang power snatch movement breakdown w/ PVC

Hang power snatch:
1x5x45
1x3x95
3x3x135
1x145
1x155
1x165 (PR)

Tried unassisted ring dips and got my first one ever. Yeah!

Metcon:
AMRAP in 12 mins (15 mins?)
200m run
10 ring dips (band assisted for me)
10 kipping pullups (did all these... probably my highest volume of pullups to date!)
4 rounds + 200m run and 5 dips

9/26/2009

Dynamic stretching, 10 squats, 10 pushups
Then...

Fight Gone Bad!

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. This event calls for 3 rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point. The stations are:

1. Wall-ball, 10 ft target (Reps)
2. Deadlift high-pull (Reps)
3. Box jump on 20″ box (Reps)
4. Push-press (Reps)
5. Row (Calories)

Mens Rx'd
20lb wallball
75lb SDLHP
20" Box Jump
75lb Push Press
Row

I started with SDLHP, then went onto box jump, push press, row then wallball.

213

I didn't get into or out of the rower quickly at all. The display was messed up and I probably missed 15 or so points on that. Regardless, it was a good and very tough WOD.

9/24/2009

Warmup:
dynamic stretching
20 air squats
10 chinups (7 chinups + 3 ring rows)
3x5 pistols each leg
10 chinups (5 chinups + 5 ring rows)

WOD:
For time: 18-12-6
Deadlift, 225lb (155lb)
Wall Ball, 20lb (14lb)

5:29
Definitely started very quickly then really slowed down significantly. Have to make sure I'm getting full ROM when doing those quick DLs.

9/22/2009

Warmup:
5 squats
400m run
6-5-4-3-2-1
45lb back squat, pushups

WOD:
Back Squat 1 x 10
Back Squat 1 x 8
Back Squat 1 x 6
Back Squat 1 x 4

Warmed up with 1x5x135

Work sets:
1x10x185
1x8x215
1x6x235
1x4x265

Then AMRAP in 10 mins of 15 situps, 20 jumping lunges, 15 pullups
I got 3 rounds and 10 situps.
Round 1 of pullups I did as Rx'ed (kipping), round 2 I did jumping pullups, round 3 I did 10 kipping and 5 jumping.

9/21/2009

Had poor sleep the night before, so took this day off and just took a longer, 3-4 mile walk.

9/19/2009

Golfed 18 holes... with a cart. I don't really think this was exercise, but hey.

9/18/2009

Warmup:

10 reps of each (I think I have it all here)
Pullups
Situps
Burpees
Squats
24kg KB swings
KB Deadlifts
Pushups
Medicine Ball Cleans

Broke down snatch and hang snatch movements 30-40 reps or so.

Hang Snatch 3-3-3
Hang Snatch 1-1-1

3x3x115
1x125
1x130
1x135

Then 3 rounds:
400m run
15 reps 105lb Clean and Jerk (pick weight so that you can complete both the run and the C&Js in max 5 mins)
2 min rest

I think my time was around 4:30 for each round, and a total time of just over 17mins.

9/17/2009

Warmup:

15-12-9
Burpees
PVC Overhead Squats

stretching of hamstrings using 1) sit/straddle a 15lb plate, holding static for 5 seconds then stretching further 2) stretching with a partner holding leg up

Push press
3-3-3
1-1-1

3x3x155, prob should have worked higher but wasn't sure where I was at... dumb.

1x175 (easy)
1x205 (medium)
1x225(F) (hard)

Did 4x3 deadhang pullups at the end of the workout.

9/13/2009

Rode from Evanston, IL to Kenosha, WI and back in the North Shore Century. Very tough!

Left at about 8am and returned at 6pm. Our total was about 105.3 miles, and we probably stopped/rested for about 2-3 hours between rest stops and two flat tires that April had.

I really felt sick for two days after this, and I would not recommend it!

9/11/2009

Don't recall warmup, as once again I am slacking and writing this log a week later...

Back Squat 3-3-3
Back Squat 1-1-1

305x2 (fail on 3rd rep),255,255

1x315, gassed so didn't even attempt further

I'm not sure what was going on today - maybe it was because I was tired or it was the end of a long week, but I was spent.

Metcon was 3 rounds of 10 power snatch (I did 65lbs because I was so tired, Rx'ed was 95lbs iirc) and 10 lunges on each leg (20 total)... I scaled to 16 total as my hip was giving me problems... about 7 minutes.

Tired day and bad workout!

9/9/2009

Warmup:
400m light run
10 squats holding 45lb plate
walk ~200m with 45lb plate overhead
form work on sumo deadlift high pull (SDHP)
form work on hang power clean

WOD:
Hang power clean:
1x3x135

work sets:
1x3x145
2x3x150

singles:
1x1x185
1x1x195
1x1x205(PR)

rest, then metcon:

Sort of a "Fight Gone Bad" minus rowing broken down into individual components...

75lb SDHP
75lb Push Press
20" box jump
20lb wall ball

Do 8 rounds of each before moving on to next exercise. 1 round is 20 seconds of constant work, 10 seconds of rest (Tabata sequences).

I didn't count, but I think for the SDHPs I averages about 7-8 reps, for push press 6-7 resp, box jump 6 reps, wall ball 5-6 reps. These are all movements from "Fight Gone Bad".

9/8/2009

Warmup:
light run 100m
10 squats
light run 100m
10 pushups
light run 100m
10 jumping squats
light run backwards 100m
sprint 100m

Deadlift form warmup
then deadlift
1x5x135
1x5x185
1x3x235
1x2x275

Then, with a partner, as many reps as possible of 295lb (~80% 1RM for both of us) in 8 minutes.

We got 46 reps, and I think my partner got 2 or 3 more reps than I did.

Then:
5 rounds for max reps:
ring dips
pull-ups

*record max reps each round

I alllllllmost got my first ring dip, but subbed jumping ring dips. I am close. I did kipping pullups rather than jumping (would be higher numbers otherwise).

dips/pullups
10/6
8/3
10/3
10/3
12/2

9/7/2009

Took off a couple of days because my hip is bothering me...

Light bicycle ride today of about 2 hours, fast spinning to make sure I can bike with my hip hurting. Probably went ~25 miles or so, all in the city.

Took a break in the middle at the pullup and dip bars and did ~15-20 pullups and dips.

9/4/2009

Don't recall warm up, as I've slacked and am late putting this up.

WOD:
Hang Snatch 3-3-3
Hang Snatch 1-1-1

3x3x115
1x125,1x135,1x135

Turns out my injury is more of a hip issue... so didn't push the full snatches as I was trying to watch that.

Metcon:
2 sequences of 95lb power snatch, Overhead Squat, (keep bar OH and) lunge with right leg, lunge with left.
4 clapping pullups (did clapping pullups for round 1, subbed ring dips after)
6 burpee-24" box jumps

I believe it was AMRAP in 12 mins... but I could be off. I got 4 rounds and a round of the first sequence.

9/3/2009

First time back to Crossfit since I tweaked something in my lower left back, a new injury for me. Going to try to keep things light for a bit.

Warmup:
5x20lb wallball - bear crawl 30ft - 5xlight KB (24kg?) deadlift
2 rounds
Hopping/burpee exercise with group

WOD:
For time: ladder to 10
overhead squat, 95lb (65lb)
ring dip
handstand push-ups

Used 45lbs for OHS to take it easy.
Subbed ring pushups (still hard!) for ring dips
used box for HSPUs

18:18

LOTS of stretching post workout, and ice

8/29/2009

Played some pickup basketball. I moved really well and felt good at the time, but I shredded my feet with large and painful blisters from wearing the cushy basketball shoes, and may have hurt my lower left back (in a new spot). Didn't hurt that much at the time, but I'm getting sciatica from that area as of 2-6 days after playing and as of this writing.

8/27/2009

Forgot to record this workout, don't recall warmup.

For time:
10-9-8-7-6-5-4-3-2-1
Thruster, 95lb (65lb)
Knees to Elbows

Did thrusters as Rx'ed. Knees made it to elbows for maybe rounds of 10 and 9, then went about halfway.

15:06