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

8/25/2009

Dynamic Stretching.

Then, just for warmup, not for time:

12-9-6
abmat situps
14lb wallball
pushups
ring rows

WOD:
For time:
30 muscle-ups
sub 90 pullups, 90 ring dips

Did ~20 regular kipping pullups, rest jumping
Did jumping ring dips
11:08

8/23/2009

Dynamic stretching and OHS warmup.

Did a bunch of pullups, including an unbroken set of 5. Did a few chinups, too (non-kipping). Probably did around 30-40 total pullups, just worked on kipping. Did ring-dip negatives between sets.

Stood on my hands a bunch (leaning against the wall) to practice setup for HSPUs. Not there yet, but I can lower myself under control, just not push back up.

Did the following for time:
5 hang squat clean 135lbs, 10 KB swings 24kg, 15 box jumps
3 rounds

8:50

Compared to 7/31/09 (over 3 weeks ago), this took me almost a minute longer... I'm not sure why.

Finished up by doing a few more pullups and called it a day.

8/22/2009

Dynamic Stretching

Then team workout:

First all team members (3 total, 2 other than me) did 20 burpees ea.,
then split up among the group:
1 mile run (1 person)
1000 jump rope jumps
4000m row
8x100 sprints
8x100 sprints with 20lb vest
(if at any point you were waiting hold plank in top of pushup position)
Then all team members did 25 burpees ea.

For my part of the team workout I rowed about 1600m (prob just below 2:00/500m pace), then ran the 8x100 sprints, then held a plank for a bit, then rowed the last 500m or so. Also, obv did all the burpees.

Team time: 21:10

8/16/2009

CFWUx2 (sub jumping pullups)
PVC dynamic stretching

Power clean:
1x5x45
1x3x95
1x2x135
3x3x185
1x225(fail)
1x225(PR)
1x225

Was pretty sloppy on my first 225.

Made up this metcon, not for time
25 kb swings, 32kg
25 situps
25 kb swings, 32 kg
10 GHR situps

Hadn't done bench press in a whlie
Bench press:
1x5x45
1x5x135
2x5x185, 1x4x185 (missed 5th rep)

8/14/2009

Dynamic stretching w/PVC

5-10-15 20 lb wallballs, with ~25 ft walking lunge with 45lb plate overhead between each set

Press
1x5x45
1x3x95
3x3x135
1x145
1x150
1x155(fail)

7 rounds for time:
3 push jerks, 155lb
6 pull-ups (subbed jumping pullups)
9 box jumps, 24"

10:13

8/12/2009

Light dynamic stretching and pvc OHS warmup

WOD:
Back Squat 3-3-3
Back Squat 1-1-1

1x5xair squats
1x5x45
1x5x135
1x3x225
3x3x295
1x335,1x345(fail),1x345(PR)

Then
800m run
50 pushups
50 situps

2 rounds for time (2nd set of 50 pushups were from my knees): 23:25

8/9/2009

Dynamic stretching warmup
3x10 pvc overhead squats

Squat:
1x5x45
1x5x135
1x3x225
3x5x275

Press:
1x5xPVC
1x5x45
1x3x95
3x5x130

Power Clean:
1x5xPVC
1x5x45
1x3x115
5x3x155

Pullups:
5 sets of 2 kipping pullups
3x5xband assisted

8/7/2009

Dynamic stretching warmup

w/ PVC
5 muscle snatches
10 overhead squats
5 balance snatches

w/ 45 lb bar
2 rounds of above + 10 reps of 20lb wallball.

push press 10x w/ 45lb bar
1x3x95
1x2x135
Push Press 5-5-5
150lbs
Push Press 3-3-3
155lbs

then...

On the minute:
perform 2 hang squat snatches on the minute, for 15 minutes
*use 85% of 1 rep max
*For every rep not completed, perform 5 pull-ups at the end of WOD

used 115lbs, missed 3 times so did 15 jumping pullups at the end

8/6/2009

Warmup:
Light 400m run
Dynamic stretching
lunge stretching
a couple of kipping pullups

5 reps OHS w/ PVC
5 Wallball (10-11 ft target, 20 lb ball)
5 KB Swing (didn't see what size my "team" chose, but don't think it was 24kg, prob 16kg)
then same rotation 10-10-10, 15-15-15

5 mins rest, then

For time:
400m run
30 ring dips
30 push-ups
800m run
20 ring dips
20 push-ups
1 mile run
10 ring dips
10 push-ups

subbed jumping ring dips (though I am closer to being able to do a couple of ring dips on my own)
Can't remember time and I think it was wrong on the whiteboard... I am pretty sure it was
24:57.

8/3/2009

Warmup:
400m light run
dynamic stretching w/ pvc
snatch, press, deadlift, romanian deadlift (RDL) movements with pvc
RDL, presses and snatches with 45lb bar (lots!)

Power Snatch
5x95
3x115
3x5x135
3x3x135

"Diane"
For time: 21-15-9
Deadlift, 225lb (155lb)
Handstand push-ups (knees on 24" box)
8:16

8/2/2009

Dynamic stretching warmup and ohs with pvc

Squat warmup
2x5x45
1x5x135
1x3x185
1x2x225

then WOD
Back Squat 5-5-5
did 3x5x245 (~75% of 1RM)

Back Squat 3-3-3
did 3x3x275 (~85% of 1RM)

then worked on ring dips and kipping pullups... got 2-3 in a row on the pullups, which is a big deal because previously i wasn't timing my coming down off 1 kipping PU correctly.