1/20/12

Strength:
Front Squats
Find 3 rep Max
Worked up to 175#
Need to practice not having a death grip on the bar. Just let it go glenn... let it go.

WOD:
21-15-9
Front Squats (135#)
Box Jumps (30")

6:49 @ 115#

1/19/12

LLF Warm-Up

Skill: Rope Climbs

Strength: Hang Power Clean
5 rounds x 3
One round every 3 min
145#
145#
155#
165#
165#

Felt pretty good, grip strength just starts to go on the 2nd and 3rd rep which started to make it more difficult to pop the weight up high enough to be able to get fully under it.

WOD:
12 Minute AMRAP:
7 Dumbbell Squat Cleans (40# DB)
7 Push-Ups
250m Row

6 Rounds + 61 (Rx'd)

1/16/12

Warm-Up:
3 Rounds:
50 Double Unders
20 Hollow Rocks

Skill:
3 Rope Climbs

WOD:
Fight Gone Bad

3 Rounds w/ 1 min each movement:
Wall Balls (#20)
Sumo Deadlift High Pull (#75)
Box Jumps (20”)
Push Press (#75)
Row (for calories)
1 Min Rest

WB: 28/18/16 Avg=21
SDLHP: 24/14/13 Avg=17
BJ: 30/22/23 Avg=25
PP: 20/19/21 Avg=20
Row: 17/16/15 Avg=16

Subtotals = 119/89/88
Total = 296

First time doing the actual FGB. I've done variations before, but never the real deal. Not claiming Rx because score above includes some wall balls that probably shouldn't have been counted.

1/13/12

Strength:
Thruster: 2 on the min. For 12 min.
I worked this at 125#
A good weight for me.

WOD: Jackie
1000M Row
50 Thrusters (45# barbell)
30 Pullups

I think we started with the clock at 5:30 and I finished this at 13:58.
Time = 8:28 Rx'd

Gotta love Jackie!!! What a lung blaster!
The last time I did this was way back in February 2011. My time then was 9:36. Not as much of an improvement as I would have liked, but a PR is a PR, right?

My row held steady between 1:40 and 1:59/500m. Thruster breakdown was 21-9-10-5-5. Pullups were 10-6-4-5-5. Just need to push through the pain and link more of those thrusters together!!

1/11/12

WOD Club Open #2: "Bear Trap"
2 min amrap:
DL, squat clean, front thruster, back thruster @ 95#
10 rounds plus 5 reps = 6,175#

I think I can do better at this weight. 2 Min went by faster then I was expecting.

WOD:
1 c&j, 1 round Cindy
2 c&j, 1 round Cindy
3 c&j, 1 round Cindy
etc., through 10 c&j, 1 round Cindy

27:29 @ 135#

This was definitely brutal. Good news is that it really emphasized the importance of good technique on the jerks... which I was largely missing... but when I was able to pull myself under the weight more, it definitely made getting it up there alot easier.

1/10/12

Warm-Up:
Jog Twice Around the Block
3 Rounds:
15 Dislocates
15 Hollow Rocks
15 OHS w/ PVC

Strength: Bench Press – 7 x 2
185# (1)
165#
165#
165#
165#
165#
165#
165#

Haven't bench pressed in years so this was great! Worked up to 185# before the cycle started. I think this is close to my max.

WOD:
Team WOD with Clark
Each person must complete all reps before going to the next movement.

21-18-15-12-9-6-3 Reps Each
Bench Press (#135)
Pull-Ups

20:00 (used 115# for the bench)

1/09/12

Warmup: Baseline
500M Row
40 Air Squats
30 Situps
20 Push-ups
10 Pull-ups

4:07 Rx'd (PR by 9 seconds)

This felt good! Was shooting for sub 4 min but there's always next time! Row pace held pretty steady at 1:35/500m, slowed down a little for the last ~150m I could probably pick up a couple seconds on the row and air squats next time. There were only a few short pauses in the air squats. Next time I'll shoot for unbroken. Otherwise the situps, pushups and pullups were all unbroken so I'm not sure how much I can improve on those.

Strength: Snatch Balance

Worked up to 135#. I need to work on pulling myself under the weight. Should probably just practice this for form at 95# for awhile.

WOD: "Jeremy"
21-15-9
OHS #95
Burpees

Time - (Rx) 8:05
I had to break up the OHS quite a bit...

Post WOD Yoga for about 30 min.

1/06/12

Warmup:
2 Rounds
10 Pullups
10 Pushups
10 T2B
10 Air Squats

WOD:
WOD Club Open - Workout #1

10 Min Cutoff:
50 KB Swing Buy in @ 1.5 pood
then AMRAP:
5 C2B
10 Crossfit Push-ups with feet on 45# plate
15 Front Squat @115#

Score is total # of reps including KB's.

I scored 133, which was 2 rounds + 5 + 10 + 8 Front squats.

Goal was 4 rounds so I wasn't even close. My energy levels have been so low since coming back from the holidays, it's killin me! My strategy for getting my energy levels back up is to eat massive amounts of *good* food (instead of the crap food I was eating over the break). Hopefully that does the trick.

1/4/12

Warmup:
400m Run
50 DU
40 Lunges
30 Hollow Rocks
20 Pullups
10 Burpees

Strength:
Low Bar Back Squat 3-3-3-3-3-3-3
135 / 155 / 185 / 185 / 185 / 195 / 195

WOD: 5 RFT (20 min cutoff)
One Round = 250m Row, 15 Squats (135#), 15 Ring Rows

At 20 minutes I had finished 4 rounds + 250m Row
Used 115# for the squat. No rack, so had to clean weight to shoulders.

Felt downright terrible on this workout. My energy level was so low. Suffice it to say this was the first workout in 1.5 weeks and my diet had been bad over the holidays.

12/20/11

Warm up
3 rounds:
30 seconds pullups
30 seconds pushups
30 seconds abmat situps
30 seconds squats

Strength: Push Jerk 3-3-3-3-3
3@115
3@135
3@145
3@155
3@165

My form felt pretty good, but I still need to work on getting under the bar faster and lower so that I can recieve the bar in a fully locked out position instead of having to press the last bit.

WOD:
5 min AMRAP
5 push jerk @ 135
5 C2B pullups

5 Rounds

Push jerks killed me. Unbroken first two rounds. Third round was 2-2-1. Fourth and fifth rounds I had to do it one at a time, cleaning it up on every one. C2B were all unbroken.

12/19/11

LLF Warmup w/ L-sits
I actually did chair sits and can barely hold it for like 20 seconds. Really need to work on my core strength.

Skill: Pistols
Did some weighted pistols. Used 15# bar and then a slightly heavier bar (25#, 35#?)

Strength: 3-2-1-2-3 High bar back squat
3 @ 195#
2 @ 215#
1 @ 235#

Ran out of time to complete the series. The 1 at 235# was definitely a max for me. Probably the most ridiculous squat I've ever done, I made it about half way up and stalled out there for what must have been about 4 seconds before I was able to push through it and get it up.

WOD: 12 minute AMRAP
12 plate burpees (45# plate)
12 Pistols (6L/6R)
250m Row

3 + 12 burpees + 3 pistols (Rx'd)

This was a great WOD! The row/plate burpee combo was brutal!

12/18/11

Home workout

Strength:
Did some bench presses w/ 50# dumbells
Dead hang pullups and dips

WOD:
3 Rounds for time
Wearing a 20# weight vest
200m sprint
6 Turkish getups w/ 40# dumbell

Forgot to time it, but this was a pretty short WOD. Kicked my ass though. Fun! It was good to sprint for once instead of just running.

12/16/11

Jog Around the Block
LaLanne Warm-Up

Skill of the Week: Kipping
Wasn't able to do bar muscle ups today. Guess I should practice these more often.

Strength: 1-1-1-1-1 Complex = Squat Clean, Front Squat, Shoulder to Overhead
115-135-165-165-175

WOD: For time:
75 Kettlebell Swings (1.5 pood)
75 PVC Sit-Ups
75 Box Jumps (24”)

12:07 (Rx'd)

12/15/2011

LLF Warmup

TABATA DU
38-20-23-20-20-20-10-12

Strength: 5-4-3-2-1 Push Press
5@115
4@135 (failed on 4th rep)
3@135
2@145
1@155

Was going to kick it up to 165 for one, but ran out of time. Getting the hang of the form for these. I worked on bending only slightly at knees, keeping knees out, dipping down slow then exploding up, and also getting the bar on the shelf and trying to get an extra boost by shrugging shoulders.

WOD:
3 rounds of 5min intervals of:
1min Push Press max reps (95#)
1 min max burpees
400M run

Score = total of PP and burpees = 112

12/13/2011

LLF Warmup

Skill: Kipping

Stength: Deadlift - 5-4-3-2-1

5 @ 225#
4 @ 245#
3 @ 265#
2 @ 265#
1 @ 275#

WOD:
10 to 1 wallballs (20#)
1 to 10 deadlifts (205#)

Did this as a team event, couldn't start the move until your partner finished it.

Time: 11:50

This was alot of deadlifts at a heavy weight (for me). Overall though, I was pleased with it. Don't have any back pain from it, so my technique must have been okay.