Mon 12-10-2012

Mon Dec 10, 2012

Snatch EMOM x 20 mins
95x3x3mins, 105x3x3 mins, 115x2x2 mins, 135x1x5 mins, 140x1x4 mins, 145x1x3

Missed a few at 135, 140, & 145 so I had to redo them within the minute. Pulls felt good but the catch felt very unstable. Shoulders weren't solid when the bar was being received in the bottom...lazy!!

Hspu - 2x45# plates and 1 abmat
Got 5, 4, 3, 2 for my sets on these. After I failed I dropped a set of 45's to only 1 set of plates (thanks to Jordan for making that quick) and finished the rest of my reps. Last set was 5 on only 1 set of 45's

EMOM x 10 mins
5 Power cleans 155#
Ring dips

Finished all power cleans and ring dips within 22 seconds for the first 8 rounds kipping the ring dips. Did the last 2 sets strict and finished rounds within 24 seconds. Kip felt amazing tonight.

AMRAP 10
350m row
10 wall balls 30#
20 abmat sit-ups

This one was tough. Went out of the gate a little too hard on the first row and paid for it the rest of the workout. Wall balls were tricky once that sucker got wet. Sweat + 30# wall ball= no fun. Power clean Wod def didn't help this one be any easier

Score - 3 Rounds

3 rounds
10 GHD sit-ups
35 DU's

Ghd sit-ups hurt my back like always. More strength work needed there. Add it to the list!!

3 rounds
30 second wall sit
800m run

Felt great on the run tonight. Lungs were strong. Legs got a bit tired but pushed through and felt great after. Recovery was quick as it has been lately.

Wed 12-05-2012

WOD: 4x Through
1 min Cal Row
Rest :15 seconds
:45 Sec KB Swing (53/35 – 70/53)
Rest :15 sec

Rest 1 Min

AMRAP 1
T2B

Rest 1 min

AMRAP 2
Burpee plate jumps (comp standard)

Score: 78, 52, 26, 34

Row/kb was tough. More winded than muscle fatigue which I wasn't expecting. Felt pretty good during the t2b but was still tired. Burpees started off with 18 straight then tapered off as I got tired.

Weightlifting Wednesday

Clean: 135x5, 185x3, 225x2, 245xF, 245x1, 252x1 (pr), 255xF, 255xF, 255xF

Front squat: 135x10, 185x8, 225x5, 245x3, 255x2, 265x1 (pr), 275x1 (pr)

Tues 12-04-2012

5 min max cal row
2:30 rest
4 min max DU's
2 min rest
3 min max box jumps 42"
1:30 rest
2 min max dumbbell snatch 80#
1 min rest
1 min max deficit hspu 45's

100 cals, 257 DU's, 37 box jumps, 12 snatches, 11 hspu

Everything in this whole workout felt great. Row was the only thing a little bit tough on the legs but didn't really feel too beat up at all. Did sets of 50 on the DU's and got them all unbroken. Last set got 57. Box jumps had a very short cycle time and felt good. Snatches got me a little winded as the rest period was shorter and hspu felt pretty good. Would have gotten more but kept falling off the damn wall.

AMRAP 5
200m Run
5 Ring Dips (light weight)

Rest 3 min

AMRAP 5
5 Burpee Box Jumps
30 Double Under

Rest 3 min

AMRAP 5
200m Run with #
10 Pull-ups

Rest 3 min

AMRAP 5
10 GHD Sit-ups
50′ bear Crawl
5 T2B (Strict if possible)

Scores : 4, 5+3, 3+4, 3+11

Felt good for this entire workout. Hips were a little tired in the weighted run but didn't really affect me until the strict t2b

Another great day.

Mon 12-03-2012

Competition:
1. Clean & Jerk 3RM –
^no letting go of bar
^:40 seconds to complete

Got up to 185 then ran out of time. Wasn't feeling great though. Might have gotten 195. Will get 205 at the comp this weekend. As usual the jerk needs work.

2. Back Squat 5-3-2-1-1-1 up to 90 or so %. Not a 1RM day.

Got up to 280 today. Felt good.

3. AMRAP 3 x 3 – resting 1 min between
10 Squat Clean Thrusters (115/85)
10 Box Jumps (24/20)

Score - 2+3, 1+7, 1+2

4. Rest 8-10 min after workout then,
1 set if Max Wall Balls (24/20) , once complete, 25 Burpees

Got 50 straight wall balls. Felt great. 25 burpees without stopping between reps.

Fri 11-30-2012

Front squat - 95x10, 95x10, 135x10, 135x10, 165x8, 195x6, 225x5, 245x3, 255x2 (pr), 265xF, 265xF, 265x

Push press 5x2 - 135x4, 155x2, 175x2, 185x2, 195x1

Weighted ring dips - 3x3 @ 53#s

AMRAP 11 – 750m Row then AMRAP
8 Front Squats (115/85)
10 KB Swings (70/53)
12 Bar Lateral Burpees

Score : 4+10

Wed 11-28-2012

Back squat - 95x10, 95x10, 135x10, 135x10, 185x8, 225x5, 245x3, 265x1, 275x1, 280x1

Wod 1
AMRAP 10
8 power cleans 155#
12 box jumps 30"
16 abmat sit-ups

Score: 5 rounds

Rest 5 mins

AMRAP 10
200m row
15 burpee jump touches (6" above outstretched arms)

Score: 5 rounds

3 rds, – one running clock
35 Wall Balls (20/14)
65 Double Unders (130 Singles)
^resting 3 min between rds
3 rds , continuing on after 3 min from last rd,
25 Pull-ups
50 Air Squats
25 Push-ups

Time: 28:39

Wow lots of legs as shoulders but glad I did it.

Back squat - 95x10, 95x10, 135x10, 185x5, 225x5, 245x3, 265x1, 280x1, 290x1 (PR), 295xF, 295xF

Tues 11-27-2012

Front squat - 95x10, 95x10, 135x8, 135x8, 165x8, 195x5, 225x5, 245x3, 255x1, 265xF, 225x3, 225x3, 225x3

Felt ok, need to keep getting reps heavy out of my comfort zone.

Mon 11-26-2012

Back squat - 225x5, 245x5, 265x3, 275x1, 285x1(pr), 295xF

Felt good and prob should have went for 290 before 295 but I was feeling good and felt strong at 285.

WOD - 5 rounds
10 thrusters 95#
10 t2b

Time - 4:58

Got all t2b unbroken and got through all the thrusters unbroken until the last set when I dropped the bar with 2 left. Very disappointed in myself. Should have toughed it out and kept the bar in my hands.

Fri 11-09-2012

Snatch - technique

Front squat @ 22X1 - 135x5, 165x5, 185x5, 205x5, 215x5, 225x4

Wod 1
AMRAP 4
5 squat cleans @ 165
10 lateral bar hop burpees

Score: 3 rnds

Rest 3 mins

Wod 2
AMRAP 5
200m run
3 bar muscle ups

Score: 4 rounds + maybe half the run even though it doesn't count.

Was happy with all of these workouts today. Felt good on the squat cleans and kept consistent on the burpees. Strung together 3 bar mu every round which surprised me. Went for the run just for good measure with short time left.

Mon 11-12-2012

Row :30 on, :30 off for 10 mins

Most rounds were 13 calories. High of 15, and low of 12.

Rest 5 mins

Row
1 min on, 1 min off
2 min on, 2 min off
3 min on, 3 min off
4 min on, 4 min off
3 min on, 3 min off
2 min on, 2 min off
1 min on

Was in the low 1:50's for the 3 and 4 minute intervals. The 1 min intervals were in the 1:30's and 2 min intervals were in the 1:40's.

1. Back Squat 4×6 20X1
Dont remember weights.

2. AMRAP 2
Clean & Jerk 205#

Score: 1

Rest 2 min

AMRAP 2
Clean & Jerk 155#

Score: 13

Rest 2 min

AMRAP 2
Muscle Ups

Score: 13

Super pissed at the first Wod, missed the jerk probably 4 times and hit myself in the face with the last attempt. Second Wod I was very happy with. I push jerked every rep and felt great getting through. Third Wod I was also happy with. 8 straight TJ start it out.

Wed 11-14-2012

Snatch

95, 115, 135, 145, 155, 160, 165, 170, 175

15# pr today. Missed 175 a ton of times tonight. For most of the times I was missing the bar was still moving up. Most were on the catch. Used straps for 145 and up. Glad I stuck it out and got the pr. 200# by January!!!

Sat 11-17-2012

1. Tester – 5 min Max Calorie Row

Score: 113 cals

Rest 10 Min

2. AMRAP 5 of, 5 Power Cleans (155/105), 10 Burpee Bar Hops

Score: 5+9

Rest 10 Min

3. AMRAP 5 of, 10 Deadlifts (225/155), 40 Double Unders

Score: 4+4

Wods got easier as they went along. Ie Wod 2 felt easier than 1, 3 easier than 2. Wod 3 took me a few to get my du's going because I couldn't find my rope. Used B's. Good day training overall.

Sun 11-18-2012

Open gym

Strict press - 95x5, 105x5, 115x5, 125x5, 130x5

Squat singles up to 265.

Messed around with some double unders for a bit. Nothing too crazy. Took it light today.

Fri 11-23-2012

3P
Front squats - 95x10, 95x10, 135x10, 135x6, 155x5
@22X1 - 155x3, 175x3, 195x3, 205x3 (hard), 215x3 (harder),

4P
Back squat - @ 22X1 - 135x5, 135x5, 155x5, 175x5, 195x5, 205x5, 215x5, 225x5

2k row - stayed at 1:58 for 95 percent of the row. Felt good. Ready for grace tomorrow

Mobilized a bit

Wed 11-21-2012

Snatch - 95x3, 115x3, 135x2 (x2), 155x1, 155xF

C & J - 135x4, 165x4, 185x2, 195x2

Tonight wasn't my night. Cleans felt heavy even at 195. Not sure what was up but I switched to front squats rather than wasting time missing more cleans. More jerk work to come still.

Front squat - 135x8, 165x6, 195x5, 225x3, 245x2, 245x2, 245x1, 225x5, 185x8, 155x10, 135x15

After I failed on the third set with 245 I started dropping weight but kept raising the reps. Kept the reps possible and also kept the volume up.

Sat 11-24-2012

Amazing Grace at the box today. We had a solid turnout of about 50+ people to participate. Event ran smoothly

Grace - 2:58 PR

So happy about this. Started off with 8 straight, kept the sets even with a good pace, didn't try and go too fast. Goal was sub 3 and I just barely made it but ill take it

Back squats - 135x10, 135x10, 185x5, 185x5, 225x5, 235x5, 245x5, 257x5 (pr), 260x5(pr)

Mon Oct 22, 2012

"Diane"
21-15-9
Deadlift 225#
Hspu

Time - 8:29 PR*

This was a PR by a long shot. I think my previous best was somewhere around 12 minutes +. Difference was definitely the hspu. They're stronger hit def still not where they need to be.

Wed Oct 17, 2012

Rested again today waiting for tonights Weightlifting Wednesday over at The Fort in Hampstead.

Went over to Kyle's place and started working up in weight on the snatch.  Everything was feeling great until I got to 155.  From there on out there were a bunch of misses.  I got the 155 but couldnt figure out why I kept missing everything out front.  More to come on this in a minute.

Switched over to clean to see if I could get the elusive 250 finally. I hit 185 which seemed almost tough before missing 225 twice. I don't ever miss 225 especially consecutively so I started trying to figure it out. Finally figured out that the bar I was on had locked up somehow and wasn't rotating at all. Would make sense and give good reason why I kept missing the snatch and couldn't turn my wrist over. Well chalk the snatch up as a loss.
Kept after the clean though and after a while finally got my PR @ 250!!! Upset I didn't get this at the Jon North seminar when I was feeling good but it felt great to get it tonight. So pumped

Tues Oct 16, 2012

Today was a quick run through for the first wod this weekend.  Getting a feel of how heavy the 3RM OHS would be, and how quick of rest periods I could get away with.

Ended up climbing pretty quick and got up to 175 for a single.  Weight wasn't too much strength wise, but my wrists were killing me.  Need to def make the adjustment to turn over my wrists.

3RM - 155 but skipped 165 and went straight to 175

Sat Oct 13, 2012

Had the first ever CrossFit Free in house team comp today.  Everything went pretty well.  Wods were tough for all and everyone was able to contribute at the same time.  Overall I'd say it was a success.

WOD 1: 20 min to establish Max Clean and Jerk

Took my time here and built up maybe a little too slow.  Would have liked to get more reps in and be a little warmer.  Hit 220#'s for a new pr though so was happy with that.  Really wanted 225 though.  Damn you Dylan!!  Happy for you homey ;).

WOD 2: 25 Min time limit
2k Row
150 Wall balls (20#)
100 Pullups
75 Burpees

All done with a barbell lifted off the floor by 2 teammates while the other 2 teammates work.  Weight on bars (275, 185)

Got through 61 burpees.  Holding the bar was way harder than anticipated.  Was glad to do the work instead haha, girls stepped it up big hanging on to that sucker for a loooooong time.

WOD 3: For Time
Relay buy in (1 teammate completes each of the following.  1 tag in allowed amongst the 4 tasks)
400m run
100 Du's
75 air squats
50 abmat situps
Then....
5 Rope climbs
100 lunges between all 4 teammates (45, 25)
75 slam balls for men 30#, 75 KB swings for women 35#
50 T2B
75 goblet squats each gender (53, 35)
100 box jumps.  Each teammate goes one after the other on all sides of the box

Dont remember the time on this but I wanna say it was around 17 minutes, maybe a little over.

Everything in this wod wasnt a problem.  Got about 85 DU's unbroken, helped do the last 15 squats and did my share of everything else.  Team performed pretty well.

Fun day, was def exhausted after.  Rest day tomorrow then back at it on Monday

Wed Oct 10, 2012

Swung by Crossfit Nashua today to hit a Wod. Wasn't the biggest fan of it but whatever. Got some good strength work in first.

Behind the neck snatch grip push press - 65x5, 75x5, 95x5, 115x5, 135x5, 155x5

Never done these before really with a heavy weight. Felt pretty good king up...coming back down was a bit more stressful but I found the right spot for almost 90% of the reps.

Wod - for time
50, 40, 30, 20, 10
Push-ups
Double unders

Time - 9:12

Push-ups were tough. Got all du's unbroken until the set of 10 when I was trying to go super fast to pull out the win. Mental note, keep the same pace no matter what. Always faster not messing up.

Mon Oct 8, 2012

Feeling pretty good today, cant wait to hit the WOD and see how the first part goes...havent done the mile run in forever.

WOD
1 Mile run
50 pullups
200 du's

Time: 12:45

Finished the mile in 6:05 which would probably translate into less than a 6 min mile on a track.  Still wanted to finish in under 6 but it leaves room for improvement.  I was pretty exhausted by the time I got to the pullups and I fell far short of my initial first set of 30.  Got 17 and just kept piecing the rest of them together.  Double unders went pretty quick as far as the first 100 went.  Started to get down to sets of maybe 15-20 for the end of it.

Wanted to squat today but I would have had to wait around for a few hours because I was pretty sore.  Every muscle in my legs were feeling the run after this past week.  Time to squat tomorrow!!

Sat Oct 6, 2012

Today we get up and hit the road. Hard to find any CF gyms open so we find a local golds on the way and get a little squat sesh in.

Back squat
135x10, 185x6, 225x5, 255x1, 275x1, 285xF, 285xF, 285xF, 275xF, 255x5, 225x10

Front squat
185x5, 185x10, 185x10 unbroken.

Good volume. Kinda pissed I missed 185. 175 felt light the first time through. Front squat felt great today.

Fri Oct 5, 2012

Started the day off heading over to the MuscleDriver facility. I'm so excited to watch the team lift its kinda crazy. It was an amazing thing to see in person. We watch the live feeds every week but its just not the same, so much energy in the room.

It's hilarious watching the antics that take place during training. So many jokes but it all gets serious once they step on the platform.

After training is done we head over quickly to the MD store to check out some equipment but they're about to close. We're in and out as quick as possible and figure out that were gonna go to dinner with Jon and Jess.

What happened next was super unexpected and priceless. We sat for maybe an hour listening very attentively as Jon and Don McCauley go back and forth about technique, past lifters and just about all things weightlifting.

Jon is wearing a deep v and covered in chalk so we head back to his and Jess' house for them to shower up. We spend the next 3 + hours at dinner talking weightlifting with them. Yet another priceless experience. Their passion is so infectious we just keep going and going. Laughs come frequently in between serious talks to keep the mood light. This day could go on forever and I wouldn't get bored. Time to drive (for B) and were off.

Thurs Oct 4, 2012

Holy tons of sleep last night. B convinced me we needed at least 9 hours and somehow we got all of it.

The executive decision last night was made after looking over our workout options that we would head to Crossfit Rosslyn and hit the Wod there. It was a full strength day with no metcon so we were hoping to recover a bit.

Push press - 95x3, 115x3, 125x3, 135x3, 140x2

Tied an old pr and was hoping to get a new 3RM but given the week ill take it.

Back squat - 185x5, 215x5, 225x5, 245x5, 255x5

Beat Mondays 5 rep max by 10 pounds and again....given the week that's a big plus in my book. Happy about that. Might be a new 5RM.

Now back into the car for too long.

Next stop we decided along the way would be Colonial Crossfit.

This was the Wod that I was hoping to tie up the score at 3-3 on the workouts. All I was telling myself was get through the HSPU without getting hung up for too long. Didn't happen. Sonofabitch. 4-2 now. Anyways here's the chipper

60 box jumps
50 push-ups
40 oh walking lunges with 45# plate
400m run
30 squat jumps
20 t2b
10 Hspu
250m row

Time 11:37

Should have been done so much sooner. Had a huge lead and lost it on Hspu. Fuck! Ass! Anyways. It was fun. Talk to you kids tomorrow.

Wed Oct 3, 2012

I woke up early today feeling pretty good....or so I thought. We decided on going to the 11:30 class at crossfit 717 the night before, so there was no need to rush out of the house this am.

We get to 717 and everyone seems pretty friendly. The box is very nicely outfitted, tons of toys. First time I've ever seen a rig that is mobile! We got there and were already sore. I don't know why we thought it was a good idea but the workout had more cleans in it. Oh well it looked fun and I've never done "The Chief" before.

Weighted Push-up - 90x3, got 115x2 but last rep was a struggle so didn't go for the third one.

Weighted Pull-up - 75x1. I know I can do more, just felt taxed from the get go.

WOD - "the chief"
3 min amrap of
3 cleans 135#
6 push-ups
9 squats

Repeat the cycle 5 times with a 1 min rest between.

Score - 19+3

Smashed through the first few rounds. Had to start dropping the damn bar on the power cleans because my back was so smoked from all week. So many power cleans. Anyways, last two rounds sucked. Only break for me was the push-ups!

Driving wasn't too bad but doing it after the wods is def starting to take its toll. We're already sore from all the workouts and the car is just adding to it. On the way we decided to shoot a couple people a text and see what gyms in the area we should check out. After looking what the wods were and seeing which one wouldn't blow our backs out even further we decided o hit Patriot Crossfit. We walk in and immediately notice how professionally the place is run. It's quite impressive. We're there plenty early so there's plenty of time to mobilize after the long ride.

Push press 3rm - 175

Didn't feel super strong here today, have had better days but also have had much worse.

Wod - 5 RFT
5 front squats 185# (from floor)
10 bastards (lateral bar hop burpees)

Time - 6:33rx

Wod was tough but I just kept plugging away. Had to in order to stay ahead of B. Enough losing workouts to him haha. Wod was tough but I felt really good doing it. Paced the burpees throughout the Wod until the last round when I went for broke. Fun one.

Ok time for bed. I'm exhausted.

Tues Oct 2, 2012

Slept in nice and late which feels amazing! Missing my classes back home already but I am not missing getting up @ 4am. We woke up and took our time getting ready this am.

We finally headed over to Reebok Crossfit 5th Ave for the noon Wod which actually was the 1230 Wod so we were early. When we walked down the stairs the place seemed pretty quiet but we met one of the coaches and one of the owners, who gave us a quick rundown of how the class would go. Basically their class at this time was an "express Wod" and would only be 30 mins long with our warmup being done by ourselves.

Next we walked into the main gym area and are immediately greeted by a rig that is easily 50' long and is painted bright green and black (picture to follow). Tons of equipment there as we walk around and see what they have that's different from what we have (pretty much all of the same gear).

We thought we were warming up on our own but the coach comes in and asks everyone to find a rower. He then puts everyone into a little further of a warmup that was challenging and got the blood pumping.

300m row in 1 min rest 1 min
250m row in 45 sec rest 45 sec
200m row in 30 sec rest 30 sec

15 burpee penalty if any of the distances are not completed in time.

We were sweating pretty good and well warmed up.....now a little time for mobility then the Wod will follow.

Wod - 4 RFT
400m run
21 abmat sit-ups w/45# plate
21 kb sdhp @ 70#

Time - 22:06

First thing running through my mind when the Wod came up was; where is the 400m? The answer, up the stairs and down the street to the end of the block and back. This was gonna be fun! The Wod started and the rain had began to come down harder so I was given the option to row the 400 but there was no chance I was gonna not take the opportunity to run in NYC!!!

With the workout in the books, its time to get back on the road. We hop in the car and head a little ways down the road to Edison, New Jersey. We stopped by the Underground Strength Gym owned by Zach Even-Esh but he wasn't there. Took a quick look around, grabbed some food and it was back on the road. Now we had a much more important (for me anyways) destination ahead: Lys and Rae's house.

We get to Lys and Rae's house and bring our stuff inside, shower up an hang around for a bit while trying to come up with a plan for the night. We decided to go grab some food then go check out Rae's new expansion at the yoga studio. Food was pretty good, but Im just enjoying being around old friends. When we arrive at Rae's new studio it looks just like I remembered it but now she has 5 Pilates towers and 3 chairs in where her yoga studio used to be. Obviously we couldn't leave them alone so we hop onto the towers for a quick how to and play around while taking some interesting pictures. After we've had enough monkeying around on those she leads us into the expansion which is going to be her new yoga room. It's probably twice the size of the old room. Another 30 mins are spend upside down trying out various handstands or scorpions long enough for pictures like always.

Long day complete, back to the house for some rest. Back at it tomorrow.

Mon Oct 1, 2012

The journey begins! Left my house in Framingham for the short trip to our first destination. We arrive in about 10 mins at CFNE and say hello to a bunch of familiar faces. I feel a little tight still from Fridays workout but excited to get down to business.

Back squat 5RM - 245

Really struggled on the fifth rep, got stuck about half way up but just fought through it. Saw some serious spots for at least 2 mins after I was done so I decided to call it a day there. Not happy with those results.

WOD - "Gwen"
15-12-9
Unbroken sets of clean and jerk or max weight.

Really difficult Wod that I didn't see coming. Decided on 135 and it was the perfect weight as I was very close to not finishing all of my sets but was still able to get them unbroken. What a tough and fun Wod, I will def be doing this one again in the near future with a higher weight. Also had me pumped for the next time we do "Grace". She's mine!!!

P.s. beware that after and during Gwen you may not be able to feel your forearms, but don't be worried....they're still there.

Fri Sept 28, 2012

Started snatching today and just warmed up for a bit. Kept it light and really focused on getting my feet moving when getting under the bar. Started climbing and realized that I was rushing under the bar (realization came from Dylan) so delayed and made sure that I was fully opening and then getting under. Was getting under 135 pretty comfortably. Felt good overall.

Wod - 3 RFT
Row 500m
10 deadlifts 275#

Time: forgot to write down but was just over 9 mins

Wed Sept 26, 2012

Push Press 1RM -
185x3, 196x1 PR, 201x1 PR**

Super happy about this. Bar path is still getting better as I've been working on my shoulders a ton and its showing. Finally got over 200!

Bench Press - 3x3
185x3, 195x3, 205x2

Bench felt pretty strong. Will get 205 for 3 next time, was taxed from push press a little but it's all coming together.

Didn't hit the Wod today again because I was saving myself for weightlifting tonight. Starting to get the Jerk a little better although that is the one movement overhead that needs the most work. Staying optimistic about it because of how well everything has been going.

Tues Sept 25, 2012

Weighted strict muscle ups- bwx2, bwx2, 10x2 12.5x2, 15x2

Felt great today doing the strict muscle ups!

Weighted pull-ups - 18x10, 20.5x10 got these and was happy with those numbers also. Today went great so far.

Row 500m x 3

1:35, 1:40, 1:40

Did these and felt as if my legs were gonna fall off. Glutes and quads were annihilated and took over 10 mins to start to get the feeling back.

Mon Sept 24, 2012

Last couple days are jumbled and I took rest days on tues and thurs.

Box squat - 3RM

Got 255 but it was like all the veins in my face were about to explode. Just felt fuckin heavy.

WOD - 3 RFT
15 T2B
25 Wall Balls 20#
400m Run

Time - 9:47

Felt great in this workout. Had a great time but still could have been better. Need to stop being a pussy and run harder. Run faster mother fucker....deal with the pain later.

Wed Sept 19, 2012

Next few days are all out of whack, got lazy and have times mixed up. Bear with me while they get back on track.

Thruster - 1RM

202#.

Really surprised myself with this one, was very happy with it. Plus I beat Dylan and that's always a bonus haha

Didn't do the Wod because I wanted to be able to perform well in the weightlifting class at night but had an ok night. Did get a new 1RM in the back squat with 280.

Mon Sept 17th, 2012

Endurance Wod -

200m row
20 burpees
300m row
20 burpees
400m row
20 burpees

Time - 6:39

Felt good and kept a solid pace.  Did this around 11 with Woody.  Felt MUCH better than the last row/burpee wod I did even though my quads were still smoked.

Max effort DL - 2RM

405#'s.

DL didnt feel great today.  Bar was getting out front once it got heavy for some reason.

Max Strict Pullups - 16

WOD - 3 Rounds
7 front squats 185#
200m run
30 abmat situps

Time - 6:58

Damn you Mike Brown!!!  Mike came screaming by me during the second run and was a nice reminder that I clearly wasnt running hard enough.  Was that kick in the ass I needed to step it up for the rest of the workout.  Sprinted out the last run and was happy with the time on the wod.  Front squats felt heavy but were unbroken.

Sat Sept 16, 2012

Push Press 3x10 - 115x10, 125x10, 135x10.

Was a huge pussy and only got 135 for 10.  Should have been much heavier but bar path was all out of whack.  On a positive note I think the problem is fixed finally.

Weighted Pull up - 45x2, 53x2, 63x2, 70x1

Didnt get to wod today, wasnt having a great training day and ran out of time

Fri Sept 14, 2012

Front Squat - Est new 3RM

195x3, 225x3, 235x3, 245x3, 255x3(PR)

New 3RM pr and felt strong again.  Both front and back squats are starting to feel right again.  Hopefully getting off this plateau I've been on recently.

WOD - 

6 min amrap

5 - 185# Power cleans

10 - lateral bar hop burpees

Rest 3 mins

5 min amrap

10 goblet squats 70# kb

15 t2b

Scores - wod 1 - 3 full rounds

wod 2 - 3 rounds +18

Wod was awesome.  Power cleans got heavy quick, gonna hit some EMOM with this weight soon.

WOD from earlier in afternoon

6 min amrap

5 squat cleans 165#

7 muscle ups

rest 3 mins

6 min amrap

250m row

10 push press 135#

Scores - wod 1 - 2 or 3 rounds + 9

wod 2 - 1 + 9

Push press sucked today.  Must work overhead!  

Thurs Sept 13, 2012

WOD - 15 min amrap

200m sandbag run 80# sandbag
15 box jumps 30"
12 kb swings 70# kb

Got through 4 rounds plus 8 swings.  Everything was smoked on this one.  Hips and low back especially felt it on the sandbag runs.  Great wod though will def redo soon.

Wed Sept 12, 2012

Strict Press - 115x5, 125x3, 135x2, 140x1, 145x1, 150x f.

Bar path on strict press was feeling good.  Missed 150 three times.  Def gotta put in more work overhead

Floor press 3x2 heavy

165x2, 175x2, 185x2

Didnt miss any but def got heavy on last rep of 185.

WOD - 3 Rounds
7 HSPU
50 Du's

Then

100 Abmat situps

Dont know exact time but it was high 7 minute mark, almost 8 prob.  HSPU werent good today but du's felt great.

Sat Sept 8, 2012

Jon North Seminar******

Tons of technique, crazy cues and laughs all day.

Got a snatch PR of 160 w/ straps

Got a clean PR of 245....was gonna go for 250 but ran out of time.  Soon enough itll be mine!!

Fri Sept 7, 2012

Front squat - 185x5, 225x5, 235x5, 240x2

Mon Sept 3, 2012 Labor day "Badger"

Mon Sept 3, 2012

"Badger"

3 RFT
30 squat cleans 95#
30 pull ups
800m run

time - 30:50

Back froze up quick on first set of squat cleans....more hip extensions and building up needed.  Not acceptable.  Runs felt good after 100m or so once back loosened up a bit.  Lungs werent taxed really.  Pullups went 20-10, 15-15, and 17-13.  Could have pushed a bit harder but was pacing pull-ups.

Mon May 28, 2012

Monday May 28, 2012 "murph" @ CrossFit full potential W/ 20# vest on. Time - 45:14 Pushups killed me and was the only thing to not go unbroken. Started breaking them up around set 6 or 7 probably. Runs both felt good though. Post wod fun Emom 2xmu w/10# vest on until failure then took vest off and went until failure again. Got through maybe 9 rounds then hands ripped open (both hands) and I stopped. Took vest off after round 3

Sat Sept. 1, 2012

BACK ON THE BLOG!!!

Open WOD 12.3
AMRAP 18
15 box jumps 24"
12 push press 115#
9 t2b

8 rounds + 14

Front squat - 155x5, 185x5, 205x5, 225x5, 225x3

Was super exhausted after the WOD, front squats taxed the lungs pretty hard

Sled drags - 400m with empty sled, 200m with 30#, 200m with 50#, 200m with empty sled

Quads were on fire!!

Tuesday May 1, 2012

Overhead squat 1RM

165# new PR***

Felt good today hitting Ohs. Only real limiting factor was wrist soreness. Got a successful lift on third try. First one was easy but didn't get low enough. Second I dropped before squat bc wrist was sore and third I got.

Monday April 30, 2012

Worked cleans. Got up to 225 but form felt off and didn't get it. Maxed at 205 today.

Wod - 10, 9, 8, 7.........1
Power cleans 155#
Burpees

Time 10:22

Wod was tough. Low back started getting tight. Need to work stringing cleans together better

Friday April 27, 2012

Deadlift - 290x5, 325x3, 365x3

Christine - 3 rounds
Row 500m
12 bw deadlifts
21 box jumps

Time - 9:29 PR*

Catch up

Catching up....missed a few days so here goes Strict press: 100x3, 115x3, 125x4 Weighted ring dips: 63x2, 70x2, 88x1 Back squat: 175 5, 195x5, 220x8 Mixed with 44" box jumps 2/1 rep scheme Death by pullup: 18 full rounds Hands tore in 4 spots and couldn't start round 19.

Monday April 17, 2012

Am strength - back squat 180x3, 205x3, 230x4

Ohs - 45x10, 75x7 95x7, 115x3

Stopped at 1155 wrists were killing me. Squat was easy but need to do more Ohs to get used to movement more and to work on wrist flexibility.

Saturday April 7

Ryan Moody seminar all day. Got a max PVC jump of 56.5 or 56" which I was pumped about. Seminar was great overall.

Friday April 6, 2012

AM Strength: Strict press 1RM 155# PR*

PM: Max height box jump 55" PR*
Deadlift 425 1rm PR*

WOD: 3 rft
400m run
5 sumo dl 275#
10 kb swings 70#

Time: 9:03

Felt great today, 3 pr's! Lost a little motivation because I was tired after dl, but felt great after first round of wod.

Monday April 2, 2012

Strength:front squat 4x2

Got up to 225, ran out of time, get good and wanted 240

WOD: Death by front squat 135#

12 rounds + 10

Wed March 28, 2012

1Rm clean: 95x8, 135x3, 185x1, 205x1, 225x1 235xF

Felt good but still need to clean up my technique. Still reasonably happy with the pr though

Tues March 27, 2012

Bench: 185x3 195x3, 205x2.

Failed on the third attempt at 205, needed help to finish the lift. Shoulders felt a bit sore and have been lately.

Sun March 25, 2012

Hiked Mt. Osceola. Only did first peak because of weather. Coming back down was tough because of all of the ice. Took us about 5 hours total on the trail.

Sat March 24, 2012

General warmup

WOD: 7 min amrap
3 thrusters (100#)
3 c2b
6 thrusters
6 c2b
9 thrusters
9 c2b

Etc.

Score: 96 reps

Felt pretty good during whole workout. Took a little too much rest in between stations but overall pretty satisfied

Mon March 19th 2012

Warmup: General CrossFit warmup

Strength: 3 sets max pullups

30, 25, 24

WOD: "Christine"
3 rounds
Row 500m
12 bodyweight deadlifts (165#)
21 box jumps

Time: 10:02

Time was ok but quads were junk from doing 12.4 twice.

Cash out: ice bath for 15 mins

Morning WOD:
Amrap 12
10 C2B
10 wall balls 20# ball
10 box jumps 30"

Completed 7 rounds plus 4 reps

Sat Feb 11th 2012

Warmup: General warmup

WOD 1: AMRAP 12
Row 1k
10 Wall Walks
50 Overhead Squats (65#)

Felt good and was rowing in low 1:30's for most of my 250m sets.  Alicia was my partner and we split the wall walks but I did majority of the OHS.  Completed 1 full round plus 1k row

Rest 5 Minutes

WOD 2: AMRAP 10
25 Chin Over Bars
25 Ground to Overhead (45/25 plate)
25 Box Jumps (24)

Still partnered with Alicia.  Did majority of pull-ups, she did all ground to overhead and i did all of the box jumps

Overall good day

Fri Feb 10, 2012

Warmed up pretty well doing generic warmup stuff

WOD 1: AMRAP 12
30 DU's
15 power cleans 115#

6 rounds even

had a problem stringing double unders together early but got them towards the end...fun workout

WOD 2: "Nate"
AMRAP 20
2 MU
4 HSPU
8 KB swings 70#

completed 10 rounds plus 3 reps

felt good during nate but hspu still need a lot of work

Cash out: Tabata  Air Squats

completed with 20# vest on and got 23, 18, 15, 13, 15, 15, 15, 15.

Wed Jan 11th 2012

Am - Rowed 500 to warm up

"Car Bomb"
21-15-9
C2B pullups
box jumps 24"

Time - 3:31

PM - "Randy"
75 snatches for time 75#

Time - 6:22

snatch technique needs a lot of work...

Mon Jan 9th 2012

AM - Rowed 500m just to warm up a bit

Box Squats
95x5, 135x5, 185x3, 205x2

PM - Did 20 RM back squat

185# PR**

Felt good all the way through, should have gone heavier.

Wod - AMRAP 10

10 wall balls
10 sdhp w/kb 70#
10 deficit pushups 45# plates and feet on 25#

not sure of how many rounds, i think it was 6 plus 25 but not sure

Sat Jan 7 2012

GRAND OPENING DAY AT CFF

Am-did competitor wod
AMRAP 12
5 squat cleans 185#
10 t2b
15 pushups
1 rope climb

Completed 4 rounds plus 15 pushups

Power cleans were heaaaavy today.

Thurs Jan 5, 2012

Am- Rowed 2k

Front squats

95x5, 135x5, 185x1, 205x1, 220x1, 225x1, 235x1*

New PR on front squat

Felt strong today, consistency is starting to show!!

Tues Jan 3rd 2012

Am: front squats
135x3, 165x3, 185x3, 195x3, 205x3

WOD: "UFO"
4 rft
15 t2b
30 wall balls 20#
60 double unders

Time 19:05

Shoulders got real tired after first set of wall balls. Had trouble stringing DU's together after wall balls. Got first 30 unbroken then broke into sets.

Mon Jan 2 2012

8a: Row 2k

started light then picked up...liking the rowing consistency.

Box Squats

95x5, 115x5, 135x5, 185x5, 185x5, 185x5, 195x3