26 April 2011 6 am w/ Scott

Warm up: 1000m row + 5 min foam roller

Drill: 2 min L-sit (knees up)

Strength: OHS max (#50)

Finisher: every min for 15 min max (goal: 75 OHS) ; 5 burpees (beg version) + max rep OHS (#25) - 34 OHS

15 April 2011 6 am w/ Aaron (I was the only student today)

Warm-up: Tabata push-ups
*super pansy with the bands

Strength: 2x10 front squat (55# (three rnds), 60# (three rnds), 70# (four rnds))
w/ mobility work (good ouchy all over)

WOD: AMRAP 10 min - 5 rnds
7 thruster (35#), 12 KB Swings (1/2 p), 7 CTB pull-ups (purple+black band)

This is the end of my first full week back to the gym. I haven't been working out a whole lot. Everyday I do what I can within the limits of full range of motion. I was excited about the push-ups with the bands 'cause that allowed me to do full chest-to-floor pushups. Yay for scaling! I can't wait to get back at it next week.

14 April 2011 @ 6 am w/ Scott

Warm up - 1000 m row + practice FGB stations

WOD: Fight Gone Bad (3 rounds) - 184
WB #6, SDHP #35, 12" Box, #35 push-press, row

10, 8, 6, 4, 2 - supposed to be KTE/Hollow-rocks...really knees-up as high as I could go/fetal rocks

12 April 2011 @ 6 am w/Scott

practiced DUs

Mobility/Sun Salutation Warmup

WOD #1 - 5 rounds:
5 dead hang chin ups (used black + purple band)
10 pistols (5R/5L) (box + band assisted)

WOD #2 - hang power clean:
3 x 7 (55#, 60#, 60#, 60#, 55#, 55#, 55#)

WOD #3 - Tabata "bottom to bottom" air squats
*really weak but survived

8 April 2011
Still sick; I'll be back Tuesday 6 am

7 April 2011
forced rest day; woke up exhausted after 10 hours of sleep with a sore throat
**plan to R&R today at work to prep for the 6 am class tomorrow**

6 April 2011
voluntary rest day

5 April 2011 @ 6am w/Aaron

Warmup: practice DU; single skip improved...got 4 sets of single/DU strung together

WOD #1 - 46 burpees @ 8 min cutoff
For time:
50 Burpees
10 Push-Ups every minute; these were VERY sad push-ups

Skill builder: 20 perfect form deadlift #35

WOD #2 - 9:39
21-15-9 rep rounds for time
Deadlift #55
K2E; started with K2E & petered to knees up

WOD #3 - 2 rounds
AMRAP in 10 mins
15 DB Squat Clean Thrusters (#5s; healing pulled muscle in back)
350m Sprint on Ritch Street; kinda running

21 Oct 2010

6 am class with Scott - (2nd day back, incredibly sore from Tuesday)

"Crossfit Warmup" - 3 rounds (10 rep//move) - 10s samson stretch/leg, OHS w/pvc, abmat sit-up, back-ext, pull-up (green band), ring dip (purple band)
skill building - push press 5X3 (#40X4, #35)
finisher - 100x push press #15 *200m run + 5 burpees if stop/out of rack (11:30 and ran 2x (2X20, 20+10, 15+15))

I'm still in pansy-mode with the weights but will incorporate body weight & sprint WODs on LLF-off days. While #15 may have been on the light side for the finisher, my right wrist wasn't feeling too hot.....note to self...work on developing grip strength and flexibility on LLF-off days too.

19 Oct 2010

6 am with Scott
400 m run
dynamic stretches
100 box jumps @ 16" - 5:35
max weight X20 thrusters @ #25

Dirty Thirty - 24:57 (slow...)
burpees
box jumps 16"
double-unders (3x singles)
jumping pullups
traveling lunges
kettlebell swings (0.5 pd)
knees to elbows
push press #15
back extension
wall ball #6

12:30 pm
20 min hike up Mount Davidson w/pups & Glenn

Go Jen!! I wish I could be there everyday too. Once my mom gets better I will have her come with me to babysit while I workout.

I'm committed...tomorrow's my first day back in the brickhouse....6 am should hurt

4/10

Ran 5K on treadmill in about 30 min
~1 hr of active stretching

Been a lazy bum lately. I'll be back in the Brickhouse next week and start-up on my Dipsea training this weekend.

3/30-4/9

rest/slacking
- adjusting allergies & extremely sore psoas/hip flexors/etc from running....don't normally run so much and need to adjust/train-up to running more

3/29
Dipsea Trail (again)
Ran from the real start point at the Depot Bookstore all the way to the beach parking lot....

2:10 (didn't watch the time and was surprised we took sooo long)
- developed a serious muscle spasm in my abs and need to work on this....

Some guy was walking quickly and lapped us...made us look bad. We're gonna do the double-dipsea in a couple weeks and will shoot to have it done <4 hours.

3/25 - 3/28

Rest/slacking

3/24
Warm-up
jump rope w/DUs
800 m run

Mini - Fight Gone Wrong (2 rounds w/1min between)
row - 6/6
1 pood KB swings - 9/8
#10 wall ball - 25/22

KB swings were surprisingly difficult for me today. That 1 pood felt really heavy. It's been too long.

*snatch practice

WOD - "Snatch Breakdown"
AMRAP in 20 min - 10 rounds at #45
5 snatch grip deadlifts
5 hang power snatches
5 overhead squats

I went in thinking the overhead squats were going to kill me but it ended up being the hang power snatches that did me in. My forearms fatigued way too quickly. I need to work on my grip for a number of different exercises. I think I'll pick up a pair of those hand grips to get that progress going. My weak grip is a problem for all bar work as well as my pullups.