6/15/09

The Chief

As Many Rounds As Possible in 3 Minutes:

• 3 Power Cleans (135# men, 95# women)
• 6 Push-Ups
• 9 Squats

Round 1: 2 + 2 cleans
Round 2: 2 + 1 clean
Round 3: 2
Round 4: 1 + 3 cleans, 6 push-ups, 6 squats
Round 5: 2

6/11/09

Clean and Jerk

Heavy Single

Rest 5-10 minutes

65
75
95
115
125
135
155
165 (can clean, almost jerk)

Heavy single: 155 (need to work on getting underneath the bar faster)

8 x 2 @ 105 lbs (need to go 10 lbs heavier next time)

6/10/09

Workout

Tabata Deadlift

Men, 225 pounds

Round 1: 6
Round 2: 5
Round 3: 3
Round 4: 2 (started to severely arch back, form went to complete shit)
Round 5: 4 (switched to 135 lbs)
Round 6: 4
Round 7: 4
Round 8: 5

6/09/09

Overhead Squat

3 x 45
3 x 65
3 x 75
3 x 95
3 x 105
1 x 115, 0 x 115 (couldn't hold it)

Failure point wrists
Ass to heels every time

6/08/09

"Barbara"

5 rounds, for time:

20 Pull-Ups

30 Push-Ups
40 Sit-Ups
50 Air Squats

Rest precisely 3 minutes between each round.

Post time for each round and total time to comments.

Round 1: 3:42

Round 2: 5:24

Round 3: 6:32

Round 4: 6:21

Round 5: 6:16

Total: 28:15 (or 42:15 w/ rest)

10

20

30

40

Pull-ups, using widest band, getting easier but still difficult, only able to do 9 reps round 4, 7 reps round 5

Push-ups, on knees

Sit-ups, difficulty after 15 or so, had to jerk up and rest between reps

Air Squats, quadriceps still sore from last week, after 20 or so, become difficult

6/6/09

Nancy

5 Rounds for Time:

• 400m Run
• 15 Overhead Squats (95# men, 65# women)

15:34

Run's exhausting, 45 lb bar

(failure point still endurance and wrists)
(started to lose form last round)

6/5/09

"rest day"

rolled out, active stretching, went to evening class and worked on snatch form (especially full hip extension)

(exhausted, need to rest, quadriceps still not fully recovered. Rolling out daily)

6/4/09

6 rounds, for lowest time:

100m Sprint

1st round: 14:34 (fastest)

6th round: 16:38 (slowest)

(exhausted, quadriceps hurt)

(need to work on initial acceleration, stay loose)

6/2/09

"Fight Gone Bad"

Three rounds of:

Wall-ball, 20 pound ball, 10 foot target (Reps)

Sumo deadlift high-pull, 75 pounds (Reps)

Box Jump, 20 inch box (Reps)

Push-press, 75 pounds (Reps)

Row (Calories)

Round 1
Wall-ball: 20
SDLHP: 12
Box jump: 16
Push-press: 4 (75 lb, too heavy)
Row: 14

Round 2
Wall-ball: 12
SDLHP: 13
Box jump: 14
Push-press: 10 (45 lbs)
Row: 12

Round 3
Wall-ball: 12
SDLHP: 14
Box jump: 12
Push-press: 10
Row: 13


(data recalled from memory, 95% accurate)

5/31/09

Deadlift

1-1-1-1-1-1-1

225
245
265
285
295 (lost form, not completely shit, but still acceptable)
310 (form went to shit, failure after 30 seconds, unable to lift)
(did not attempt 7th set)


PR is 315

Bad diet, poor rest night before

5/29/2009

Power Clean

3-3-3-3

Rest 3-5 minutes

115 x 3
135 x 3
155 x 2
155 x 1, 135 x 3

(mental game, did another round of 135 x 5 without difficulty; need to work on full hip extension)

Three rounds, for time:

100m shuttle run

25.5
25
24

5/27/09

Back Squat

1-1-1-1-1

After each single, complete 3 box jumps, as high as possible.

High back, full dip (actually touched my ass to my heels)

185 x 1, 3 x 30"
190 x 1, 3 x 30" (squat difficult)
195 x 1, 3 x 30" + red plate (squat difficult)
200 x 0, 195 x 0, 3 X 30" + 2 red plates (unable to complete squat)
185 x 1, 3 x 30" + 2 red plates + 1 yellow plate (barely made the last jump)

Rest 5-7 minutes

10-9-8-7-6-5-4-3-2-1

Knees to Elbows

Clapping Push-ups


7:34

leg raise substitute
instead of clapping push-ups, started with knee clapping push-ups, ended with knee pushups

5/26/09

Heavy Helen

400m Run
21 Kettle Bell Swings @ 2pood

12 Pullups, Chest to Bar

14:37

Run is still exhausting
1st time to kettle bell swing; 1 pood kettle bell
Pull-ups with green and skinny tan band

Failure point is wrists, burning after second round; difficult to do pull-ups

05/21/09

Shoulder Press 5 x 5

2 x 95 (decrease weight)
5 x 85
4 x 85, 1 x 85
5 x 85
5 x 85

1 x 95 (for kicks, tried another set... didn't get far)

05/19/09

CrossFit Wednesday Noon
AMRAP 10 Medicine Ball Cleans, 10 pound ball 10 Burpees

4 rounds in 14:92

Focused on mechanics
Good form, all 4 rounds (actually jumped each time)
Limiting factor still burpees (push-up)
Quadriceps burning after round 1 (most likely due to high backsquat from Sunday's workout)

Also, no breakfast or food prior to workout, felt drained, no energy

05/18/09 4 x 800m Run

CrossFit Monday 7AM

3:38
4:30
4:10
3:37 (good run, paced, steady breathing), should do better than this every time, still had gas in the tank...

05/17/09 CrossFit Total

CrossFit Sunday 3PM

Back Squat
10 x 45
3 x 75
3 x 95
3 x 135
3 x 155
3 x 165

1 x 185
0 x 185
1 x 185
1 x 185 (difficult)


Shoulder Press
10 x 45
3 x 65 (too heavy to start)
3 x 75
3 x 85
3 x 90
2 x 95 (too heavy for 3rd rep)
3 x 90

1 x 100
0 x 105 (two failed attempts)
1 x 100
1 x 102

Dead lift
1 x 225 easy
0 x 270 (too heavy, too quick, lost form)
1 x 255
1 x 255 (barely)