Wednesday, November 23, 2011

At Crossfit West Houston

Jackie For Time
Row 1000m
50 Thrusters, 45Lbs
30 Pullups
Time: ~7:00 (can't remember exact time)

Thursday, November 24, 2011

3 Rounds For Time
Run 400m
21 KB Swings, 1.5 pood
12 Burpees
Time: 10:25

10 50m Sprints

Friday, November 25, 2011

5 Rounds For Time
10 KB Thrusters, 1.5 pood
20 KB Swings, 1.5 pood
Time: 5:12

Saturday, November 26, 2011

AMRAP 10 Minutes
30 Double-Unders
15 Burpees
Total: 4+41

3 Rounds For Time
Run 400m
20 KB Clean & PP

Monday, November 28, 2011

Foam Roll & Mobility
Squat 3x5 @ 400Lbs

For Time:
Run 400m
15-12-9 Plate Burpees
15-12-6 T2Bs
Time: 10:58

It was great to be back at the gym. Unfortunately, I have to get back on the road for work this week and won't be back until Friday. Lame.

Monday, November 22, 2011

LLF Warm-Up
Kipping Work

Fran
21-15-9
Thrusters, 95Lbs
Pull-ups
Time: 3:55

Thruster 2RM
Worked up to 215Lbs
Will pointed out that I appeared to have quite a bit left in the tank, but time was up and who really likes doing strength work after conditioning? Just silly.

Friday, November 18, 2011

Dynamic Warm-Up
10 10m Sprint Starts
Box Jumps 4x2x40"
Dynamic Pushups to 12" Box 4x2
Bench Press 5x10x55% (190)
Press 5x135, 5x155, 5x175
Pullups 3x12
Prowler 10x40m w/ 90Lbs

Saturday, November 19, 2011

"Warrior" For Time
25 HSPUs
50 Wallball
75 KB Swings, 1.5 pood
100 Pushups
150 Step-Ups, 25Lbs
200 DUs
1 Mile Run
Time: 40:32

Thursday, November 17, 2011

LLF Warm-Up
Pistol Work

Deadlift 5RM @ 495Lbs

For Time:
Run 400m
21 HSPUs
Run 400m
15 HSPUs
Run 400m
9 HSPUs
Time: 8:52 or something, scaled with 2 Abmats, which was way too much. Finished fast and like a sissy. Will do it as Rx next time and just deal with the pain.

Tuesday, November 15, 2011

Foam Roll and Mobility
LLF Warm-Up
Pistol Work

Push Press 5x3 (205, 205, 215, 225, 225)

For Time
Push Press 20-15-10-5
Run 400m after each round
Time: 8:52

Monday, November 14, 2011

Squat 3x5 @ 395Lbs
Box Jumps 5x2 @ 40"
GHRs 3x10
GHD Sit-Ups 3x6 @ 40Lbs
Upright Sled Drags 4x100m w/ 5 Plates
Mucho Mob Work

I've been pretty lousy at updating the log over the last 2 weeks due to feeling crushed at the job. Fixing the problem starting now.

Thursday, November 3, 2011

3 Rounds For Time
3 HSPUs
6 Pullups
12 CF Pushups
24 Squats
Then Row 1000m

20-Rep Squats @ 285Lbs

For Time:
21-15-9
Squat, 185Lbs
KB Swings, 2 pood
Time: 5:12

Wednesday, November 2, 2011

Muscle-Up Work

Clean Complex up to 225Lbs

5 Rounds for Time:
5 Clean Complex, 115Lbs
10 Ring Pushups
10 Ring Rows
Time: 10:02

Monday, October 31, 2011

20-Rep Back Squat @ 280Lbs

Mini-Fran
21-15-9
Thrusters, 95Lbs
Jumping Pullups
Time: 3:04

Double Tabata
SDHPs, 75Lbs
Push Press, 75Lbs

Tuesday, October 25, 2011

Foam Roll
20-Rep Squat @ 275Lbs
Pull-Up Ladder Up to 10 Reps (Dead Hangs through 8)

4 Rounds For Time
75 Squats
500m Row
Time: 20:01

Went too light on the squats, but I haven't done 20-rep squats in quite a while and don't want my legs to be useless for my rugby tournament on Saturday. Bottleneck at the rowers slowed my time down a bit but good conditioning as it was.

Monday, October 24, 2011

Rugby Game
Much better effort than last week. Legs felt much better and fitness was not an issue. Extremely sore now!

Wednesday, October 19, 2011

2 2 minute Rounds
Run 400m
Max Squats
Results: 32, 29

Partner WOD
For Time
40 OH Lunges, 45Lbs
Then:
3 Rounds of
40 Box Jumps, 24"
40 Wall Ball, 20Lbs
Then:
40 OH Lunges, 45Lbs
Time: 13:31

Friday, October 21, 2011

Squats 3x5 @ 390Lbs
Walking Barbell Lunges 3x12 @ 185Lbs
GHRs 3x10
GHD Sit-Ups 3x15
20 40m Sprints, one sprint every 30s

Saturday, October 22, 2011

5 1-minute Rounds w/ 1 minute rest
10 75Lb Thrusters
Max Burpees
Total Burpees: 62

AMRAP 25 Minutes
15 Deadlifts, 225Lbs
20 Barbell Rollouts
25 Pullups
Total: 3+22

Tuesday, October 18, 2011

Warm-Up:
Level 1 Test
Time: 5:27
OHS squats were a little more painful than I thought they would be, mainly because I was sore from the day prior. Surprised myself on the C2B pull-ups and the HSPUs, they actually felt pretty easy.

Lynne, 5 Rounds
Max BW Bench Press (230Lbs): 12/8/6/5/4
Pullups: 20/17/15/15/12
Total Reps: 114

For Time:
Ring Dips 10-1
Push-Ups 1-10
DNF

Mixed feelings on this workout. After dropping some Lbs for the sake of improved endurance, I knew I would sacrifice quite a bit of pressing strength (it's basic lever mechanics), but that doesn't mean I don't get all bent out of shape when it manifests itself. I knew going in that I wouldn't be able to hit my old numbers on the BP part but felt I could make up for it with improved pullup numbers. This basically came to fruition, except my upper back got fatigued from the first two sets of pullups, which messed up my platform for the bench and made it almost all triceps, which in turn hurt those numbers more than expected. I then miscalculated my total number of reps with the giant calculator and just felt disappointment with my total. After recalcing in excel this morning (I apparently can't do basic math anymore), my total wasn't too far off my old PR. The Ring Dip/Pull-Up combo was DOA as my triceps were fried after Lynne, but that's fine. The main takeaway is that at some point I need to run a 6-week strength cycle where I focus on pressing again, but I want to continue to focus on conditioning for the time being so I will probably wait until after the new year to run anything like that.

Monday, October 17, 2011

Warm-Up:
Baseline
Time: 4:07

Death By Barbell
5 Rounds For Time w/ 135Lbs
15 DLs
12 HPCs
9 FS
6 PJs
Time: 12:16

I was still feeling under the weather when I came in yesterday (better but not great) and felt even worse after the baseline so I was thinking doing DBB was probably going to be a mistake but went ahead and did it anyway. Turned in a decent time and felt much better afterward. It's tough to judge when to get back to the gym after being sick as it usually takes a hard sweat to make me feel normal again, so I think I got lucky this time.

Death by Barbell is one of those workouts that completely wrecks me the evening after. I was dozing on the couch almost immediately after I got home.

Wednesday, October 12, 2011
Rugby Practice

Thursday, October 13, 2011
Rugby Game vs. San Jose Seahawks
Slightly disappointing result for the team as we lost by 3 tries but we have a bunch of guys new to the game and since this was a friendly, we really wanted to get everybody some game experience. Personally, I felt pretty good for the first 80 minute game in quite a while. Had a few long runs (including one 60+m run that included stiff arming an attempted tackle to the ground), felt strong at the breakdown and no real issues with fitness (legs were burning but that was more the result of not taking any recovery days before the game).

I was probably burning the candle too much on both ends in terms of training too many days in a row (I think 7 days without a day off), stress at work, not enough sleep, then travelling for a wedding this weekend as I came down with a head cold on Friday which progressively got worse through the weekend. Finally starting to feel better today (Monday), so I might come into the gym this afternoon but need to do a better job of taking at least two recovery days each week, even if my muscles don't feel too sore.

Monday, October 10, 2011
Rugby Practice

Tuesday, October 11, 2011

2 Rounds
Run 400m
Row 500m

Tabata Sit-Ups

Deadlift, worked up to heavy triple at 525Lbs

AMRAP 9 Minutes
9 Box Jumps, 30"
9 Deadlifts, 225Lbs
Total: 8 ROunds + 6 Jumps
I was a little worried about this workout as my lower leg has been bugging me for the last few weeks (feels like shin splints but very localized, some overuse injury I'm sure), so I didn't push the jumps too hard, especially on the rebound. Tough workout, that extra 6" tires you out quickly.

Sunday, October 9, 2011

Snatch 5x3
135
155
175
175
185 (F3)

Power Snatch 3x3 @ 155

For Time
Run 400m
21 Rack Jerks, 95Lbs
Run 400m
15 Power Snatches, 95Lbs
Run 400m
9 Snatches, 95Lbs
Time: 8:24

And so ends a great weekend at LLF. Thanks to Sarah for running a GREAT class.