5/21/2012 @ 6:30 w/Chris

may 21 -

20 Rep Back Squat Program #1 - 135#

WOD – Finisher

For Time:
50 Back Squats (#115)
40 Pull-Ups
30 Shoulder to Overhead (#115)
50 Front Squats (#75)
40 Pull-Ups
30 Shoulder to Overhead (#75)
50 Overhead Squats (#55)
40 Pull-Ups
30 Shoulder to Overhead (#55)

33:48.

My biggest limitation again was my lower back. I had to put the bar down repeatedly due to tightness in my lower back on the left hand side. Going to continue to focus on streching and rolling it out in hopes it loosens up.

Brought my brother to class from Crossfit Palo Alto. He really enjoyed and most importantly I beat him in the WOD

5/18/2012 @ 5:30 PM

Warm-up
Ritch St. Run
3x Rounds
inch worm
hollow rocks
ohs
dislocates

Tempo Squats
5x5
155, 155, 165, 165, 165

Still keeping it light as I'm still protecting the injury.

WOD
500M Row
25 Back Squats @ 95
25 Pull-ups
25 Back Squats @95
500M Row

~9:30

5/17/2012 @ 6:30 w/Aaron

Strength
Deadlift, 3-3-3-3-3, touch and go

245, 245, 245, 255, 255

My 1 rep max back in september was 245, so lots of progress made!

WOD

15m AMRAP
9 DL @ 155 lbs.
12 pushups
15 box jumps @ 24"

7 rounds + 3

Brutal workout, felt amazing at the end.

5/15/2012 @ 6:30 w/Will

Warm Up

2 Rounds:
40 Double Unders
30 Walking Lunges
20 Air Squats
10 Assisted Pistols

WOD #1

Against a Six Minute Clock:
2 x Ritch Street Run
Max Rep Overhead Walking Lunges (#45)

61 Reps (R/X)

Wish I would have looked at the board ahead of the WOD, 65 was the top score for the day and I think if was gunning for 65 I could have hit it. Always helps to have a goal and I should set one for every WOD.

WOD #2

AMRAP in 12 minutes:
12 Front Squats (#75)
12 Overhead Squats (#75)
12 LaLanne Burpees (#45)

3 + 3. After the first round I had to break up both the front squats and over head squats. Surprisingly the overhead squats were easier than the front squats. Probably says something about my front squat.

5/14/2012 @ 5/14 w/Chris

Run Around the Block
3 Rounds
10 Pull-ups
10 Inch Worms
10 Sit-ups
10 Squats

Kipping pull-ups are really feeling good right now.

WOD #1
For Time
Row 500M
50 Push Press (135/95)
50 T2B

Time - (@ 115) 13:20

Was very tough at 115, could not have gone heavier.

WOD #2
Double Tabata
DB Thurster (40/25)
Burpee Box Jumps

Score - (25) total score was ~60, lost count a bit near the end. Great to be back in the box after 3 very un-healthy days in Chicago.

5/10/2012 @ 6:30 w/Will

Warm-up
2x Round Block

Tabata Sit-ups
10

Strength

5x5 Hanging Power Snatch

95, 105, 115, 120, 125

125 wasn't feeling super heave so I decided to see how heavy I could go since I had extra time. Did 3 consecutive at 135. Was looking back at my old logs and january 1 I failed at 130 on a regular power snatch! Super happy with that progress.

WOD
3 rounds
21 HPS @ 75
200M Sand bag run

6:55 RX

5/8/2012 @ 6:30 with Will

Strength
5 x 10 back squat, low-bar

135-135-145-155-155
Kept it light today to protect the injury and work on my form.
Form felt really good today

WOD
1000m row
30 back squats @ 135 lbs.
800m run (two Ritch St. runs)

Used 115. As I knew it would be my lower back was the limiting factor. For the first 400M of the run it was so tight it was hard to even move the legs. Really need to continue working on mobility.

Two good days in a row in the gym. Looking forward to two more before the trip to chicago this weekend.

10:12

5/7/12 – 6:30pm with Chris

Mobility

Hips
Shoulders

Warm Up

Jog Around the Block
30 Lunges
30 Push-Ups
30 Dislocates

Strength

Deadlift
10 x #135
5 x #195
5 x #205
5 x #215
5 x #225
5 x #245

245 felt surprisingly easy for 5 reps, felt like I could have gone really heavy today, but kept it light to protect the injury.

WOD – Finisher

10-9-8-7-6-5-4-3-2-1
Dumbbell Bench Press (#40)
Kettlebell Swings (1.5 pood)
Dumbbell Squat Cleans (#40)

Used 30 lbs for everything. 12:34

Would have liked to have gone heavier, but again was being cautious with the injury. the squat cleans were the toughest part. My shoulders were on FIRE at the end of this. Super happy to be back in the box after the week off.

5/5/2012 @ 24 Hour fitness

Finally able to get back into a gym, leg is almost healed.

500 M row
mobility work

Press
5-5-5+
75, 85, 95 (8)

5 x 10 @ 65 lbs

Bench
5-5-5+
125, 145, 165 (8)

5 x 10 @105

500 M row cool down

4/29/2012

Soccer game in the morning. Re-injured quad muscle that I tweaked in class on Friday. Wasn't able to play the entire game. Going to need to take a few days to let it rest and recover.

@ Home, not timed
200 Push-ups
100 Pull-ups

Probably going to repeat this a few times until I'm healthy enough to get back in the gym.

4.27 @ 5:30 w/Will

Warmup
4x
:30 Rowing
:30 Sitting Bottom of squat

2x
Row 250 M
12 Squats w/ Kettle Bell

5x5 Back Squat
Tweaked my groin on the first set at 155, did a few light ones at 135 but definitely strained something.

WOD
5 Rounds
15 Back Squats 95#
30 Double Unders

Did 15 Push presses @ 75 instead because of the strain.

9:40 - Shoulders were smoked from the DUs and push press. However, my DUs are gettting a lot better. On all rounds I think I managed at least 15 in a row at some point and did 30 unbroken for one of the rounds.

4/26/2012

Warm-up

3 rounds Cindy

Skill - Muscle-ups
Did a few false grips in a row, could not get a non-false grip one today.

Strength

Hanging Power Clean
5x5
115, 125, 135, 135, 135 - could have gone a bit heavier but didn't want to risk dropping the bar

WOD
5 rounds
10 HPC @ 95
10 Ring Push-ups

5:40 RX

Felt like a good WOD. Great tips from sarah at the end on my back position and how I can improve it to cut down on some of the back issues I'm having.

4/24/2012

Row 1000m
2 x 250m Row

Skill

Hollow Rocks

WOD – Finisher

3 Rounds for Reps:
1 Minute of Double Unders
1 Minute of Burpees
1 Minute of Dumbbell Front Squats (#30)
1 Minute of Push Press (#30)
1 Minute of Pull-Ups
1 Minute of Rest

Total Score: 302

Ankle felt good, but a little sore. Double unders really clicked on the first round and got worse into round two and three. Overall just felt a little slow today - might have been because I was just being a bit cautious with the ankle.

4/20 @ 5:30 w/Will


Warm-up
3 Rounds of Cindy


Strength
Front Squats
5 x 3

145, 155, 165, 155, 155

Limiting factor feels like my lower back on these, just can't keep it strong.

WOD
10-9-8-7-6-5-4-3-2-1 w/ partner
Front Squat (135#) Used 115
C2B Pullups,

10:40

Limiting factor was my lower back on the front squats. Still need to work on mobility to get this issue fixed.

4/18 @ 6:30 with Will

Strength
5 x 5 OHS

Did it at 135 lbs. Was happy with this as my 1RM several months ago was 145.

WOD
7 rounds of:
7 OHS @ 75 lbs.
7 KBS @ 1.5 pood
7 wallballs @ 20 lbs.

10:50 RX. the KBS kill my lower back and workout speed, I think overall I just need to get stronger to handle the 1.5 pood KBS.