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.
Saturday, September 29, 2012
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
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
Friday, September 14, 2012
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.
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.
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!!
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!!
Monday, September 3, 2012
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.
"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.
Sunday, September 2, 2012
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!!
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!!
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