8.19.10

Deadlift work
5 x 225#
5 x 275#
5 x 315#
5 x 365# x 3

Finisher- "NATE"
20 minute AMRAP
2x MU
4x HSPU
8x KB Swing- 2 pood

13 rounds + 2 MU

Not much in the tank today...posterior chain is tired and my shoulders are gassed after the push jerks and push press this week. MU and KB swings were a non-issue...HSPU slowed me way down after the 5th round...hit the wall. Rest tomorrow.

On a positive note, I got my second round of injections today...getting closer to a full recovery!

8.18.10

Back from Sac...

Push Jerk
5 x 5
205#

Making progress with the jerk movement...less muted hips and more drive. 210# next week for a 5x5.

Finisher
20 minute AMRAP
5x push jerks
10x pull-ups
15x box jumps 24"

11 rounds

Good day with the jerk...shoulders are smoked from the push press on Monday and the jerks Wed. Contemplating deadlifts today with a Nate finisher? 2nd round of injections at 2:30 today...road to recovery!

8.17.10

Off to Sac for work...quick workout before hitting the road...

Back Squat
5 x 5
285#

Getting better...295# next week

Pukie Brewster

just over 11 minutes?

Had to get this one done early...5:50am start...that's real early for me. Pukie Brewster after squats is a bit of a nightmare...legs were on fire from 50 reps on.

8.16.10

Push Press
5x5
185#

Really focused on getting more hip and glute action...thanks for the watchful eye Nat.

CINDY
AMRAP 20 minutes
5x pull-ups
10x push-ups
15x squats

30 rounds

8.15.10

REST

8.14.10

Crossfit Avalanche
Fight Gone "Really" Bad

329

One of the worst performance days since I have started CF. Dehydration and altitude is a lethal combo...I have never felt so shitty during a work-out. Hard to shake this one off...Fight Gone Bad will be on my brain until I redeem myself.

8.13.10

Annie
50-40-30-20-10
Double unders
GHD sit-ups

Annie again
50-40-30-20-10
Double unders
Ab mat sit-ups

8.12.10

5 mile run

8.11.10

Still on the grind with work...quick WOD

Complete as many rounds as possible in 20 minutes of:
185 pound Back squat, 7 reps
45 pound dumbbell Overhead walking lunge, 10 steps (right hand)
7 Burpees
45 pound dumbbell Overhead walking lunge, 10 steps (left hand)

10 rounds

8.10.10

No time for strength today...work is out of control today!

"The Chief"
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.

35 rounds (PR)

Tabata Hollow Rocks

Not the greatest form on my PC at the very end...but it's not a beauty pageant. Did a round every :20 seconds until I hit 7 and then I would stop and rest with a 1:30 to go before the start of the next cycle. Next time, I am going to try and sqeeze a little more work in with the extra time to try and hit 36.

8.8.10

Pukie Brewster

8.7.10

5 mile run

100x dead hang pull-ups (5x reps every :30 sec)

8.6.10

Feeling pretty good after my first round of injections. Decided it's time to get squatting again...it's been since Feb or March since I last did a back squat. Plan on programming two back squat training days each week for 6 weeks.

Glute Activation Drills
Dynamic Stretching

Back Squat
135# x 10
185# x 5
225# x 5
245# x 5
275# x 5 x 3

Good working sets today...a bit rusty but felt better each set. Going to hit 5 x 5 @ 280# on Tuesday...5# incremants each week.

Finisher
"Jeremy Sr"
21-15-9
OHS 95#
Burpees

4:38

Tabata- hollow rocks and GHD sit-ups

Glute Activation Drills
Static Hold Stretching

Legs are smoked from the back squats today and the 1000x air squats yesterday! Run tomorrow in the AM and then take Sunday off.

8.5.10

10 rounds for time of...
100x air squats
10x muscle-ups

48:39

Unbroken squats. Broke up the muscle ups as needed. AVG 4:30 per round for 6 rounds...2:30 squats and 2:00 for the muscle ups...slowed to 4:50 per round thereafter.

Treatment after...first round of prolotherapy injections in my knees. Road to recovery and then strength gains!

8.4.10

12pm class
800m run
3 rounds
Side Plank Walk- 10 steps
5x pistols each leg

Shoulder Press
5 x 5
135# (stayed at this weight- shoulders are a bit sore from all the snatch work yesterday)

Finisher
5 rounds for max reps
1 minute- Bench Press 135# (34-24-24-21-24)
1 minute- KB swing 1.5 pood (25-21-20-20-20)
1 minute- Hang Power Clean 95# (25-25-25-25-25)

358 reps total

8.3.10

500m row
stretching
Burgener work

Hang Power Snatch
95# x 5
115# x 5
135# x 5 x 5

Finisher
5 rounds
15x HPS 75#
15x Ring Dips

5:23

Tabata Hollow Rocks

8.2.10

REST

8.1.10

PISTON
1000x air squats for time

No clue on time but I did do 1000 straight reps...more of a mental grind then anything else

7.31.10

Death by Barbell
135#
15x deadlift
12x HPC
9x front squat
6x push jerk

11:52

7.31.10

REST DAY! Going to stretch later and maybe practice handstand holds...aside from that, just going to EAT and SLEEP.

7.29.10

CF Main Site WOD
"Isabel"
For time:
Snatch 135 pounds, 30 reps

3:42 (PR)

3 rounds for time
500m row
25x GHD sit-ups

No time...clock got reset in the middle

Stretching

7.28.10

Solo WOD

HEAVY Intervals- Death by Barbell
5x5 minute intervals
One round per 5 minutes...the faster you finish, the more rest you get before the next round
155#
15x deadlift
12x HPC
9x front squat
6x push jerk

AVG- 3m per rd R1-3, 3:30 R4 and 4m R5

1000m row/one mile run finisher

Stretching

Amazing how much adding 20# changes the Death by BB game! Deadlifts, HPC and jerks were not the issue...front squats was the burner. I have not strength trained in a few weeks because I am waiting to start a new treatment series next week for both knees...hoping to be 100% in a few weeks and then focus HARD on getting stronger. I will change the way I program...I will NOT go back to back hard on my low body as to prevent having further problems in the future.