Wednesday, May 17, 2012

Hang Power Cleans 5x3 @ 225

For Time:
Run 1 Mile
30 Power Cleans, 135Lbs
Row 1 Mile
Time: 15:12

Tuesday, May 15, 2012

Squats 3x5 @ 385lbs

AMRAP 12 minutes
12 Front Squats, 75lbs
12 OH Squats, 75lbs
12 Plate Burpees, 45lbs
Total: 4+24

Saturday, May 12, 2012

3 Rounds For Time
30 Cleans, 95Lbs
30 Pull-Ups
800m Run
Time: 29:52

Monday, May 14, 2012

WOD #1
For Time
Row 500m
50 Push Press, 135Lbs
50 T2Bs
Time: 9:48

WOD #2
Tabata
Thrusters, 40Lbs DBs
Burpee Box Jumps, 24"
Total: 64

Thursday, May 10, 2012

Warm-Up: Mobility and Tabata Sit-Ups

Power Snatches 5x3 @ 165Lbs (hips felt tight during WUs and the first two sets even after doing some hip mobility work, but loosened up for the last 3 sets and felt exponentially better by the end.)

3 Rounds for Time:
21 HPS, 75Lbs
200m Sandbag Run, 80Lbs
Time: 4:52

Wednesday, May 9, 2012

Muscle-Up Skill Work: still didn't get one, but felt a lot closer today. Just need to be more aggressive with throwing my head forward.

5 Rounds
15 Scaled MUs
30 Double-Unders

AMRAP 8 minutes
4 Bear Complex, 95Lbs
4 Burpee Pull-Ups
Total: 5+4

Monday, May 7, 2012
100 Push-Ups AQAP
100 Sit-Ups AQAP
100 Squats AQAP
10 100m Sprints
100 Push-Ups AQAP

Sunday, May 6, 2012
10 100m Sprints

Saturday, May 5, 2012

5-mile run around Town Lake in Austin

Thursday, May 3, 2012

5 Rounds for Time
7 DB Snatch, 50Lbs Rt.
7 DB Push Press, 50Lbs Lt.
30 DUs
7 DB Snatch, 50Lbs Lt.
7 DB Push Press, 50Lbs Rt.
30 DUs
Time: 13:05

Row for Calories 50-40-30-20-10
Sit-Ups 50-40-30-20-10
Time: 15:31

Wednesday, May 2, 1012

Deadlift 5 reps @ 465Lbs

For Time:
Deadlift 185Lbs, 10-1
Burpees 1-10
Time: 5:34

Tuesday, May 1, 2012

21-15-9
HSPUs (2 mats)
Bar Dips
Push-Ups
Time: 14:56

12-9-6
Pull-ups
Ring Rows
T2Bs
No Time

Felt really run down after Monday's workout and could definitely feel it during today's workout as my body just didn't want to do anything. Came out too fast during the first WOD and hit a wall during the first round of pushups of all things.

Friday, April 27, 2012

Back Squats 3x5 @ 375Lbs

5 Rounds For Time
15 Back Squats, 95Lbs
30 Double-Unders
Time: 8:11

Saturday, April 28, 2012

3 Rounds
10 Burpees
50m Prowler Push w/ 90Lbs

Running Fran
Run 400m
Thrusters 95Lbs, 21-15-9
Pull-Ups 21-15-9
Time: 11:07

Monday, April 30, 2012

Manion
7 Rounds For Time
30 Back Squats, 135Lbs
Run 400m
Time: 28:05

Wednesday, April 25, 2012

Warm-Up
Ritch St. Run
Row 500m
Couch Stretch, Hamstring Split Stretch, Light Dynamic Work

Sprints 8x100yds

5 Rounds for Time
Row 300m
30 Box Jumps, 24"
30 Overhead Lunges, 45Lbs
Time: 26:05

When I saw the sprints were on the workout for yesterday, I was excited because I really think I sprint more (best dynamic strength training there is), but I knew I needed to be careful before going opening it up as I haven't been paying enough attention to my hamstrings recently (need to get back to doing GHRs). As I feared, I popped my right hamstring on the fourth sprint when I thought I was warm enough to push it more, which pisses me off because it was just stupid on my part. Anyhow, I like that we did some sprints. Wouldn't mind seeing some more 100m repeats as maybe a finisher after squats one of these days.

I was nervous about the finisher after seeing TJ in the fetal position when I walked in to the point where I didn't hear Chris say he wanted to cut it to 4 rounds for our class. So sorry to Aaron for making him do 5 rounds, that really sucked.

Tuesday, April 24, 2012

Warm-Up
Run 600m
Row 500m
Row 250 x 2: Sub-42 both rounds

3 Rounds
1 min DUs
1 min Burpees
1 min Front Squats
1 min Push Press
1 min Pull-ups
Total: 368

My shoulders were really burning during this one (probably from Monday's AMRAP), and my score per round dropped off a cliff in the 3rd round. Hitting the DUs on the first and second round made my number look much better than it was because my front squat number was simply embarassing.

Thursday, April 19, 2012

Squat 3x5 @ 365Lbs
Press 3x5 @ 175Lbs

For Time:
1000m Row
15 Burpees
25 Push Press, 95Lbs
15 Burpees
1000m Row
Time: 10:08

Saturday, April 21, 2012

Team WOD at Crossfit West Houston
3 minutes at each station for max reps, 1 min rest btw stations
400m Sandbag Run followed by Max Burpees
Tire Flips
Stone Shoulders
DB Snatches
20m Walking Lunge Repeats
Pullups

Monday, April 23, 2012

Muscle Snatches + T2B Circuit, 10-8-6-4-2
115x10, 125x8, 135x6, 145x4, 155x2

AMRAP 8 minutes
8 Power Snatches, 95Lbs
8 Wall Balls, 20Lbs
Total: 9 Rounds (cost me two nasty blisters on my thumbs, need to remember to tape up any time we do anything that requires high reps with the hook grip.)

Monday, April 16, 2012

Warm-up:
Baseline
500m Row
40 Squats
30 Sit-Ups
20 Push-Ups
10 Pull-Ups
Time: 3:58
Not sure how much faster I can push this without my movement integrity going to crap. I think this was a small improvement over the last time but that might just be due to setting up closer to the pull-up bar.

Strength:
Weighted Push-Ups 5x5 @ 145Lbs

Finisher:
C2B Pull-Ups 10-1
Box Jumps 30" 10-1
GHD Sit-Ups 10-1
Time: 12:20

Saturday, April 14, 2012

Jackie 3-ways

3 Rounds
1000m Row
50 Thrusters
30 Pull-Ups
Time: 24:50

Sunday, April 15, 2012

Snatches 7x3 @ 155Lbs

For Time:
Snatch 95Lbs, 10 reps
Run 350m
Power Snatch 95Lbs, 10 reps
Run 350m
Snatch 95Lbs, 10 reps
Run 350m
Time: 7:01

Thursday, April 12, 2012

Warm-Up: 3 Rounds of 20 Dislocates, 15 KB Swings (2 pood), 10 Pushup, 5 Pullups

Strength: Strict Press 3x5 @ 170Lbs (+5Lbs from last week, still feeling light so hopefully I can fend off any plateau on this lift at least until the 200Lb range. Slow and steady)

Finisher:
Standing Lynne
Strict Press 115Lbs, Max Reps
Pullups, Max Reps
Total: 170