Thursday, April 30, 2009

Strength:
Front Squat - 290 x 1 (PR!!!)

WOD:
Heavy version of 2009 CrossFit Games Mid Atlantic Regional Qualifiers Final Workout:
15-12-9
- Power Snatch, 135 lbs
- Pullups, 35 lbs

Time: 11:10

Monday, April 27, 2009

CrossFit - 27Apr09

Strength:
Bench Press - (190 + Blue Band) x 3 (PR!!!)

Skill Work:
Muscle Snatch - 160lbs (PR!!!)

WOD:
5 Rounds for time:
- 5 Deadlifts, 315 lbs
- 10 Handstand Pushups
- 15 GHD Situps
Time: 10:20

Sunday, April 26, 2009

CrossFit - 26Apr09

Missed yesterday's WOD because of a marathon workday.

WOD:
Max Rounds in 20 minutes:
- Run 400 meters
- 15 Overhead Squats, 95 lbs
- 15 Pullups

Total Rounds: 4 + 400m run

Wasn't really feeling great going into this one, plus I hit the runs really hard because we've got the PRT coming up in 2 weeks. 5+ rounds is definitely possible with better execution.

Friday, April 24, 2009

CrossFit - 24Apr09

Strength:
Deadlift - 405 x 3 (PR!!!)
Deadlift - 315 x 15

WOD:
5 Rounds for time:
- 5 Power Cleans, Bodyweight (190 lbs)
- 10 Ring Dips, 45 lbs
- 15 Double Unders

Time: 14:20

Really struggled with the Double Unders again, sigh.

Thursday, April 23, 2009

CrossFit - 23Apr09

Strength:
Box Squat - (285 + Green Bands = ~435) x 1 (PR!!!)

WOD:
"Heavy Fran"
15-12-9
- Thrusters, 135 lbs
- Pullups, 45 lbs

Time: 8:02 (PR!!!)

Tuesday, April 21, 2009

CrossFit - 21Apr09

"Danny"
AMRAP in 20 minutes:
- 30 Box Jump, 24"
- 20 reps Push Press, 115 lbs
- 30 Pull-ups

Total: 3 Rounds + 30 Box Jumps + 20 Push Presses

Monday, April 20, 2009

CrossFit 20Apr09

Strength:
Front Squat - 250 x 5 (PR!!!)

WOD:
"DT"
Five rounds for time of:
- 12 Deadlifts, 155 lbs
- 9 Hang Power Cleans, 155 lbs
- 6 Push jerk, 155 lbs

Time: 14:49

Sunday, April 19, 2009

CrossFit - 19Apr09

Strength:
Bench Press - (215 lbs + purple band over collars) x 5

Skill Work:
Handstand Hold - Total of 60 seconds
L-sit - Total of 60 seconds

WOD:
Max Rounds in 15 minutes:
- 5 Handstand Pushups
- 10 Box Jumps, Mid-thigh
- 15 GHD Situps

Total: 7 Rounds + 5 HSPU

The WOD wasn't hard enough, I never hit muscular or cardiovascular failure. Next time I'll do it with a weight vest.

Friday, April 17, 2009

CrossFit - 17Apr09

WOD:
"Filthy Fifty"
For time:
- 50 Box jump, 24"
- 50 Jumping Pull-ups
- 50 KB Swings, 1 Pood (or 35 lbs DB)
- 50 Walking Lunges
- 50 Knees-to-Elbows
- 50 Push Press, 45 lbs
- 50 Back Extensions
- 50 Wall Ball Shots, 20 lbs
- 50 Burpees
- 50 Double Unders

Time: 27:58 (PR!!!)

As always, the K2E, Burpees, and DUs took the most time. I REALLY need to start hitting the double unders hard, as they are woefully lacking.

Wednesday, April 15, 2009

CrossFit - 15Apr09

Strength:
14" Box Squats - (265 + Green Bands =~415 at the top) x 3 PR!!!

Skill Work:
Muscle Snatch - 155 (Tie PR)

WOD:
5 Rounds for Time:
- 3 Power Snatch, 155 lbs
- 6 Handstand Pushups
- 9 Knees-to-Elbows

Time: 9:46

Note: The K2Es didn't really fit well into the WOD, they were too easy at 9 reps. Next time I think I'll do GHD situps.

Monday, April 13, 2009

CrossFit - 13Apr09

Task Priority "Fight Gone Bad"
3 Rounds for Time:
- 25 Wall Balls Throws, 18 lbs
- 25 Sumo Deadlift High Pulls, 75 lbs
- 25 Box Jumps, 24"
- 25 Push Presses, 75 lbs
- Rowing, 25 Calories
Rest 1 minute between rounds.

Time: 21:21

Sunday, April 12, 2009

CrossFit - 12Apr09

Strength:
Front Squat - 265 x 3 (PR!!!)

Skill Work:
Handstand Holds - Total of 60 seconds
L-sit - Total of 60 seconds

WOD:
AMRAP in 10 minutes:
- 5 Overhead Squats, Bodyweight
- 5 Pullups, 50 lbs

Total: 6 Rounds + 2 OHS

Saturday, April 11, 2009

CrossFit - 11Apr09

Strength:
Bench Press - (185 + Blue Band) x 3 PR!!!

Skill Work:
NOT FOR TIME!
21-15-9
- Medicine Ball Cleans
- Double Unders

WOD:
"Queen Elizabeth"
3 Rounds for Time:
- 10 Power Cleans, 185 lbs
- 10 Ring Dips, 35 lbs

Time: 8:45

Thursday, April 9, 2009

CrossFit - 9Apr09

"Tabata This"

Complete 8 Rounds (20 seconds work/10 seconds rest) of each of the following 5 exercises with a 1 minute rest between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.

- Pull-ups
- Squats
- Push-ups
- Sit-ups
- Rowing

Pull-ups: 10, 10, 10, 10, 10, 12, 12, 13
Push-ups: 12, 12, 12, 12, 12, 13, 13, 13
Sit-ups: 15, 15, 15, 15, 17, 17, 18, 18
Squats: 20, 20, 20, 20, 16, 15, 15, 15
Rowing: 6, 7, 8, 7, 8, 8, 7, 8
Total: 58

CrossFit - 8Apr09

Strength:
Deadlift - Fail 405

Skill Work:
Deadlift - 315 x 15 (PR!!!)

WOD:
"1/2 Angie"
- 50 Pullups
- 50 Pushups
- 50 Situps
- 50 Squats

Time: 4:33

Tuesday, April 7, 2009

CrossFit - 7Apr09

Strength:
Back Squat - 295 x 5 (Felt pretty "easy" for a 5 RM, up 20 lbs next week)

Skill Work:
NOT FOR TIME!
21-15-9
- Overhead Squats, Weight: PVC Pipe -> 45 lbs bar (Depending on ability)
- Double Unders
Penalty: Every break during the Double Under sets earns you 3 Turkish Getups (25 lbs) at the end...Focus!

4 penalties--->12 TGUs

WOD:
5 Rounds for Time:
- 5 Thrusters, 155 lbs
- 10 Burpees

Time: 9:03

Sunday, April 5, 2009

CrossFit - 5Apr09

WOD:
"Barbara"
5 Rounds for Time:
- 20 Pullups
- 30 Pushups
- 40 Situps
- 50 Squats

Rest precisely 3 minutes between rounds.

Round 1: 3:02 (PR)
Round 2: 3:15
Round 3: 3:06
Round 4: 3:10
Round 5: 3:12

Total Time: 27:48 (4+ min PR!!!)

My times for all 5 Rounds were faster than any previous round I had ever done on this workout; awesome day!

Saturday, April 4, 2009

CrossFit - 4Apr09

Strength:
Front Squat - 260 x 3 (PR!!!)

Skill Work:
Snatch Accessory Drills

WOD:
3 Rounds for Time:
- 5 Snatches, 155 lbs (Scaled to 135)
- 10 Ring Dips
- 15 Air Squats

Time: 10:24

I know I can do this with 155, but I just wasn't clicking today on the snatches. I'll go for it again in a couple of weeks.

CrossFit - 3Apr09

Strength:
Shoulder Press - (142 + Purple Bands) x 2 (PR but was going for 3 reps)

Skill:
Handstand - Total of 60 Seconds
L-Sit - Total of 45 Seconds

WOD:
7 Rounds for time of:
- 3 Push Jerks - 155 lbs
- 6 Pull Ups
- 9 Box Jumps 20” Box

Time: 5:57

Note: Tweaked a muscle in right side of my neck on the shoulder presses.

CrossFit - 1Apr09

2 Rounds of "Badger"
- 30 Squat Cleans, 95 lbs
- 30 Pull-ups
- Run 800 meters

Time: 24:14

Note to self, doing high rep squat cleans the day after heavy deadlifting is really counterproductive. I was limited solely by lower back fatigue and not by conditioning. I definitely want to do this WOD again in the near future.