Monday, 30 May 2011 (am)

Strength:
Push Press - 205 x 1 (PR!)(Fail: Reps 2 and 3), 190 x 3, 190 x 4 (PR!)

Tough day today with the strength work. I settled on 190 lbs and on the second set just needed to do an extra rep.

WOD:
"Grace"
- 30 Clean & Jerks, 135 lbs

Time: 2:55

Scaled weight to 115 lbs to keep the speed up. Next time I'll do 125 lbs shoot for sub-2:45.

Saturday, 20 February 2010

Strength:
Push Press - 1 x 200

WOD:
3 Rounds:
- Run 640 meters
- 10 Clapping Push-ups
- 10 Turkish Getups, 35 lbs DB

Time: 18:07

Saturday, 6 February 2010

Strength:
Push Press - 5 x 175

CrossFit - 9Mar09

Strength:
Shoulder Press - 160 x 1 (10 lbs PR - FINALLY!!! It took a year to break 150)

Skill:
Push Press
135 x 20 (Felt pretty easy - 20 lbs jump next week)

WOD:
"Lynne"
5 Rounds (Not for Time):
- Bench Press, Bodyweight (190), Max Reps
- Pullups, Max Reps

Totals:

13/33
10/30
9/25
7/20 (Full gym, had to use the dip/pullup station which doesn't really allow much of a kip)
7/25

46/133 = 179 (Not a PR, but would've been if not for the 4th round)

I'm very happy with today. I only managed about 4 hours of sleep last night, but having Matt and Brian there really help me push it. I tied my previous Bench numbers on "Lynne," but I was using 5 more pounds. Ok, time for bed.

CrossFit - 17Feb09

Last day in the States...Damnit!

Shoulder Press - 135 x 3

Push Press - 135 x 15 (Goal is 21)

WOD:
21 - 15 - 9
- Ring Dips
- KB Swings, 55 lbs
- Burpees

Time: 8:03

CA WOD - 13Oct08

Back Squat - 235, 245, 255, 255, 255 (Had to find the right weight for High Bar)
Snatch Deadlift - 175 x 3 x 3
Push Press - 165 x 5 x 5

Felt really good today. Ran out of time for the accessory work.

Did some L-Sit and Planche practice when I got home from work.

Catalyst Athletics - 13Aug (pm)

Warm-up:

- Rowing 3:00

- Dynamic ROM Drills

WOD:

Front Squat: 190x3x4

Snatch Pull: 115x4, 125x3, 130x2

Push Press: 140x5x5

Skipped the extra core work today due to excessive soreness - this is a stepback week after all. :-)

CrossFit - 20Jul (pm)

WOD:

Complete as many rounds in 20 minutes as you can of:
15 Push-ups
12 Ring dips
115 pound Push-press, 9 reps

Chest to floor on each push-up, and ring dips were shoulders below elbows on all reps. The push presses became push jerks because of muscular failure.

Total: 7 Rounds (19:55)

CrossFit - 5Jul (pm)

Warm-up:
- Rowing 5:00
- Movement/Technique practice with the new guys

WOD:
Shoulder Day

- Shoulder press 1-1-1-1-1 reps
- Push press 3-3-3-3-3 reps
- Push Jerk 5-5-5-5-5 reps

Good day today! Finally managed to put up 150-lbs on the Press, something that has been eluding me for-ev-er! Then PR'd on the PP. I was too gassed to PR on the Jerks as well, but I keep the weight REALLY high.

SP: 95, 105, 115, 135, 150 (Tie PR!)
PP: 155, 165, 175, 185, 190 (PR!)
PJ: 185, 190, 175, 175, 195 (x3)

Note: Starting to get a bit of tennis elbow in the right arm. Probably from all the grip-intensive WODs over th past couple of weeks. I'll be icing it and keeping an eye on it to see if I need to back off for a few days.

CrossFit - 5Apr (pm)

At the hotel, heading back to the States. We weren't able to do the assigned WOD, but the hotel's gym actually had a Concept II rower. Since we had to make up a WOD, it HAD to include rowing since Ken and I had never used a rower in a workout before.

Max Rounds in 20 minutes

- Row 500-meters
- 10 Push-press, 95-lbs
- 15 Air Squats

This was a doozy! I averaged around between 1:50 and 1:55 per 500-m on the rower (set to Level 5).

Completed 6 Rounds

CrossFit - 15Jan

"Filthy Fifty"

- 50 Box Jumps
- 50 Jumping Pull-ups
- 50 Kettlebell Swings, 35-lbs
- 50 Walking Lunges
- 50 Knees-to-Elbows
- 50 Push Press
- 50 Back Extensions
- 50 Burpees
- 50 Double Unders

Wow, talk about out of shape! I was about 4 minutes off my PR on this effort, and I was definately putting out. Oh well, it'll come back soon enough.

Total Time: 35:55

CrossFit - 7Jan

Before leaving Santa Cruz, Nate and I decided that we just couldn't leave the CrossFit Mecca without doing a workout at HQ. So I contacted Annie and she highly encouraged us to come out. We thought our workouts were sufficient, were we wrong!

We pull up to the gym and what's the first thing we see? Annie, doing Knees-to-Elbows. How cool is that?!

We started off with a 5 block run stopping at each street corner and doing 15 air squats. It wasn't an easy jog either, more like 10K pace.

When we got back into the gym, Annie told us to grab a kettlebell and we continued our "warm-up" by doing 5-10-15 of KB Swings, push-ups, and knees-to-elbows.

We then did a progression with SDHPs and Push Presses starting with the bar and working up to 95-lbs. Then Annie gave us the real WOD:

- 21 SDHP
- 21 Push Presses
- Fed-Ex run (~400 meters)
- 15 SDHP
- 15 Push Presses
- Fire Hydrant Run (~200 meters)
- 9 SDHP
- 9 Push Presses
- Fed-Ex Run

I finished 2nd in 13:05 and Nate finished 3rd in 13:22. Nate had me worried on the last run, he caught up to me and definitely kept my pace honest!

Another awesome experience: being privileged enough to be trained by Annie. She was super sweet and supportive - another class act; something we've just come to expect from everyone CrossFit.

CrossFit - 14Dec

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

115, 125, 135, 145, 150 (Fx3)
150, 155, 160, 170, 185
185, 185, 185, 190, 200 (x3, Fx2)

Shoulder Day - 10Sept (pm)

Check out THIS VIDEO to see the WOD.

Shoulder Press 1-1-1-1-1
135
140
145
150
160 (Fail)
145

Push Press 3-3-3-3-3
125
135
145
155
185

Push Jerk 5-5-5-5-5
95
135
145
155
185

GREAT DAY TODAY! I still really hate strict shoulder press, but I'm definately getting stronger on the "explosive" lifts. I obviously should've started higher, but I ended up right around my 3- and 5-Rep maxes for Push Press and Push Jerk.

Today was a tribute to my friend Matt, "You wanna put on 2 10's?"..."Nah, that's ugly, let's just throw on the 25's!"