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

6/28/2009

Ran approximately 5 miles, 48 minutes. Felt good, some light pain in my right leg/Achilles/ankle, but I think I could have pushed through a half-marathon if I had to make it. I have one coming up in just a few weeks.

Weighed 249 this morning and took a body fat measurement using one of those handheld monitors and it said 15.9%... I am pretty sure this is relatively good for me, though I hadn't measured for a long time.

6/27/2009

6/27/09

light dynamic stretching, then

for time:
800m run

5 rounds
10 lunges
10 squats

50-30-20
push-ups (did last 20 pushups standing up against wall because I was spent!)
flutter kicks

1 mile run

29:54

Catchup and Injury Post

Have skipped posting two WODs... I was injured, had a weird exercise induced headache / possible migraine for 5 days last week. No fun. My weight has been better, 241-243 instead of 250-252 as it was a couple of weeks ago.

6/23/09 (Tuesday)
Intense Warmup

Then power clean and jerk
2 x 2 x 2
165-165-165

Max rounds in 15 minutes:
5 power clean & jerk, 135lb (subbed 115lb)
5 handstand push-ups
200m run
Result: 5 Rounds (barely made it)

6/17/09 (Wednesday)
Intense Warmup

Deadlift 3x5
235-275-305

Did not do 2nd part of WOD because of headache.

6/10/2009

Warmed up with various power snatch movements and light 400m run and lighter power snatches.

Hang Power Snatch 2-2-2
135-135-155(fail)

For time:
400m run
50 overhead squats, 45lb
30 pull-ups (jumping)
8:09

6/8/2009

ugh haven't been posting my workouts so this is just to catch up... I forgot my warmup, but it was tough!

Deadlift
3x5
225-235-235

3 rounds for time:
400m run
10 box jumps, 24"
10 ring dips (did standing/jumping ring dips)
10:36

6/5/2009 rest day

rest day
just wanted to note my weight: 247lbs

6/4/2009

Didn't get my morning weight.

Warmup: 400m light jog.
loosen up joints: pvc forward and back overhead, then both directions in circles, then kick legs straight out, then circle around and kick out, 10x each of those.

Then power clean breakdown of movements with pvc, then with 45lb bar.

Then with just bar 4-5 rounds of power cleans, 4-5 rounds 60 or so seconds of continuous box jumps.

Then WOD:
Max rounds in 12 minutes:
5 power clean, 155lb
5 burpee
10 wall ball, 20lb

I got 5 rounds with like 30 seconds to spare, and then couldn't manage even one more power clean. My second time at WCCF doing WOD as Rx'ed, so was happy about that.

6/3/2009

Weight this morning 246lbs.

Weight at time of run 1 mile for time, 249 lbs... yikes.

Ran on a nearby cinder track. Warmed up with a lap or light jogging and POSE running in place.

7:59.

Need to drop some of this fat!

6/2/2009

I was so sore last week. I am going to try to scale my way back into things so I can train more frequently.

Tuesday 6/2/09

Warmup was general dynamic stretching then

tabata rounds (20 seconds on 10 off)
of 8x (jumping around a square in X pattern - 45lb press - squat) then

2x5 handstand pushups on box. These are pretty tough for me.

WOD:

For time: 15-9-6
Hang Squat Clean, 135lb (85lb)
Handstand Push-up

I did 10-6-5 with 135lb and the first round with my toes on the tallest box and the 2nd and 3rd rounds with my knees on the box.

7:33

Next time I'd rather do 115lbs or something and do all the reps.

5/27/2009

Weight this morning: 244.5 lbs. Super tired from yesterday's WOD. Less sore than just fatigued. I think I need to get up a half hour earlier in the morning and focus on getting a better breakfast.