9/28/10 with Natalie

400m Run
30x Dislocate

Tabata:
Wall Squat & Hold - I really liked these and felt suprisingly strong.

5x5 Strict Press: (horrible)

5x 75lbs - and that was tough

3 Rounds:

10x Chin-Ups first round, no band, second round, black band, 3rd round purple.
10x Ring Dips black band.

WOD:
3 Rounds For Time:
30x Wall Ball: 20lb
200m Farmers Walk (2 x 60lbs dumbbells = 64% of body weight) would have liked to use 65lbs or even 70lbs but they didn't exist on the rack.

3 seconds faster than Gareth - 2nd place is the first looser

9/23/10 with Natalie

Warmup:

3 rounds
200m run
20 DUs - actually busted out the first set unbroken.

Stretching

Tabata Abmat Situps (actually did 10 reps or 11 reps each round, that's a first)

HSPU & Ring Dip work - used small black band

WOD:

AMRAP 20 minutes

5 pullups - did first 2 rounds no band, the remainder with small black
10 KB swings (1.5 pood)
15 air squat box jumps

6 2/3 rounds

09/18/2010
w/Sara

Warm - Up
Turkish Get Ups 15lbs.

Baseline Test 5:22 (used small black band on p.u.)

Finisher w/95lbs
400 meter run
3 rounds
6 x front squat
10 x k2e
500 row meter row
3 rounds
6 x pushpress
10 x toes to bar
run 400 meters
3rounds
6 x thruster
10 k2e

On last round of k2e, I bailed and did situps to finish. Afterwards, went back and finished all the k2e and added in a 100 d/u.

09/19
w/Will & Nicole
about 40 mins of power clean instructions.

finisher
15-12-9
power clean (75lbs) - kettlebell - sit/up

I really enjoy the clean so really wanted to work with will to get perfect form.

9/16/10 with Natalie

Warmup:

400m jog
Dynamic stretching

50 pushups for time (your hands must come off the floor before pushing back up)
time was 1:54 (I should have done 100, but that also would have been brutal)

5x5 back squats - I need to lower my weight and focus more on my form... knees wobble and when I try to stiffen the knee by pushing out, I get knee pain.

1@135
2@155
3@175
4@175
5@185

Finisher: 21-15-9
Back Thrusters (#75)
Wall Ball Burpees (#20)
Time: 14:xx this was crushing.. the pushups where the hardest part.... still feel fat and lazy from having taken a few weeks off last month. I think i missed 6 classes and yet my strength/conditioning is telling me I missed 3 months.

I think I broke my small toe and hurt my ribs... don't ask how (but not at LF)

Warm Up - Rowing... ribs hurt like heck.

Strength - Back Squat 5x5
1 - 135
2 - 155
3 - 165
4 - 175
5 - 175
random - box squat x 10 95lbs

Finisher:
50 DUs
10 Burpees
40 DUs
10 Burpees
30 DUs
10 Burpees
20 DUs
10 Burpees
10 DUs
10 Burpees

did a whole bunch of singles, but only counted the doubles, finished around 12:40.

WOD 09/02/10

Its been 2 weeks since my last crossfit class....I won't lie, I was a bit hestitant.

Strength 3x5 Deadlifts:
rd #1 = 165
rd#2 = 195
rd #3 = 225

Finale
5 rounds for time of
50 Double Unders (I completed 150 singles)
25 Sit ups with ab mats
15 deadlifts (rx was 225lb i did 185lb)
Time: 23:44

Saturday, August 14, 2010

Warm Up:
200m @ 80%
200m @ 90%
200m @ 100%
No idea on times, but felt great.

Strength
3 @ 65
3 @ 75
3 @ 85
3 @ 95 (form sucked)
3 @ 75

WOD
Five rounds for time:
10 Power Snatch @ 75lbs (rx 95)
10 Burpee-Box Jumps
10 Pull-ups
then,
200 meter walking lunges

No idea what my time was, but felt really good through this whole workout. As always, a day later I am extremely sore from the lunges.

08/12 w/ will

Warm Up
650 M run
tabatta - jumping pullups
tabatta - ab mat sit ups

Strength
5x5 push press
95lbs on all five sets

WOD
5 rounds of 10 push press @ 95lbs (rx 135) and 10 ring pushups 14:29

this has been a tough week. not really feeling it. the ring pushups turned out to be much harder than I expected; literally destroyed me. the push press becomes much harder when the arms are already trembling from the push ups.

08/10 (home)

warm up
tabatta - hollow rock
tabatta -k2e

strength
power clean 5x5
95
115
125
135
145 (this is just about my max)

5 rds - 3mins on / 1min off max reps
3 power clean @ 125 (rx = 135)
6 pushups (standard)
9 air-squats

4 1/3
3 2/3
3 1/3
3
3 1/3

total = 17 2/3

had some trouble with my bar... weights had to be repositioned... somehow they slid down to one end and had to be recentered.

8/5

warm up
3 rounds of 10 GHD sit ups & jump rope

Strength
5x5 back squat

0 - 95
1- 135
2 - 145
3 - 155
4 - 165
5 - 175

could go a little heavier...have a little knee wobble. Trying to keep toes out and prevent the little knee drop I continue to do experience.

3 rounds:
50 DU
25 wall balls (20#)
then
2000m row

I did about 15 DUs the rest singles (up to 100 count) 3 times. Felt really good on the wallballs and whipped those out. 2000m row was a new one - never done that, and didn't know how fast to hit it.

lost track of time as there was a backup at the wallball stations.

cool down -
2 rounds of 10 ghd situps.

08/03 w/ Natalie

My worst day in a long time, all because of form (or lack of).

warm up
3 rounds
5 push up alternatives (25 total pushups per round)
10 k2e (actually getting much better at these (once upon a time couldn't do any))

strength
5x5 hang power clean
I did all mine at 65lbs. Even at that weight, I just couldn't get my form under control, so didn't move up in weight. I keep landing with weak shoulders & bent elbows. Then, I extend at knees and power up the bar. I need to focus on faster elbows, stronger shoulders, and locking out the elbows.

wod
5 rounds
15 hang power cleans @ 65lbs
15 ring dips - w/small black band (will go w/o band next time)
17:01

I never got into this one. My lack of form prevented me from really pushing it, I never got the heart pumping as I spent so much time focusing on the HP.

time to use that free 20 mins private training session.

07/30 - nothing unless you count 15 bags to the Salv Army a workout

07/31 - (home) Not timed

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 40lbs
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 65 pounds
50 Situp
50 Wall ball shots, 10 pound ball
50 Burpees
50 Double unders

07/29 w/ Will

Warm Up
50 lunges
25 dislocates

strength
5x3 jerk - press
95
115
125
135
115

I really have almost no form here. I can get the dip, but when I press I land with almost locked knees and arms short of locked... then basically muscle it up the last few inches. Not sure why this remains so a challenge. Lowered weight for practice, but at that point was pretty much in a mental lock

WOD
1 minute jerk press
1 minute summo dead lift
400 meter run - diff between actual time and 5mins is break
95lbs

rd 1 jp = 16 smdl =15
rd 2 jp= 12 smdl = 13
rd 3 jp = 12 smd = 12
rd 4 jp = 12 smdl = 12
rd 5 jp = 11 smdl = 13
total jp = 64 smdl = 64

"9 1/2 fingers Garrett" you are my inspiration - even with short legs you manage to out run me

ok, kidding, I actually liked this wod.. I don't think my heart could pump any faster. It was a total sweat fest. Also, think I did much better on the jerk press since I didn't have time to think about it.

07/27 w/ Natalie

Warm Up
650 M run
OHS tabata w/ bar only.
(def got the heart going, but still struggle with shoulder strength and proper bar positioning - more than anything its the awkwardness of the bar overhead that is a challenge)

Skill: Bench Press (wow cannot remember when I last bp)
5x45
5x75
5x95
5x115
5x135
3x145

WOD
21-15-9 bp (115lbs) followed by pullups (light purple band) + 10 penalty burpees

tabata hollow rocks - def getting better at these, focusing on point my toes really helps

07/24 - Saturday (home) w/nicole

warm up
3x10 pullups
3x10 ring dips
30 situps (10lbs ball)
3rds, 1min, plank

WOD
5 rounds
20 wallballs
8 thrusters - 95lbs
7 burpee/pullups

07/25 - Sunday (home) w/nicole
warm up
3 rds - 34 lunges - pushup plank (5) as a transition.
3 rds - mountain climbers (20)
2 rds - obilique ups (10)

WOD
12 rounds
DL - 155lbs, 5 reps
Box Jump, 9 reps
KettleBell, 8 reps