Strength - 17 March 2010 (pm)

Box Squat - 5 x (185 + 4 Chains)
(Felt really slow and fatigued today, especially the lower back)

Close Grip Bench Press - 5 x 185
(Failed at 205 x 2. Should have only gone to 195, but let my ego get in the way)

Tuesday, 16 February 2010

Strength:
Box Squat - 1 x (225 + Green Bands)

Felt like I had a bit more in me, but the bar speed really slowed down on the last rep, so I stopped there.

I skipped today's metcon because I'm feeling pretty beat up from yesterday's run.

Monday, 8 February 2010

Strength:
Box Squat - (205 + Green Bands) x 3

WOD:
21-15-9
- Sandbag Zercher Squat, 90 lbs
- Pull-ups

Time: 8:02

Monday, 1 February 2010

Strength:
Box Squat - (225 + Blue Bands) x 5

WOD:
Death by Pullup

Total Rounds: 14 + 12 PUs = 117 pullups

Ripped open both hands.

CrossFit - 17May09

Strength:
Box Squats - (275 + Green Bands) x 3 (PR!!!)

WOD:
3 Rounds for Time:
- 7 Squat Cleans, 155 lbs
- 14 Box Jumps, 24"
- 21 Pullups

Time: 9:33

Strength:
Box Squat - (270 + Green Bands = ~ 420 lbs at top) x 3 (PR!!!)

WOD:
5 Rounds for Time:
- 5 Sumo Deadlift High Pulls, 135 lbs
- 10 Ring Dips
- 5 Thrusters, 135 lbs

Time: 8:56

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!!!)

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.

CrossFit - 30Mar09

Strength:
Box Squats - [255 + Green Bands (~405 lbs at the top)] x 3 (PR!)

WOD:
1/2 Fran
21 Thrusters
21 Pullups
15 Thrusters

Time: 2:30

Good day on the squats, terrible day on the metcon.

CrossFit - 13Mar09

Strength:
Low (14") Box Squats w/ Bands - [245 + Green Bands (~395 lbs at the top)] x 3 PR!

Skill Work:
Handstand - Total of 30 seconds
L-sit - Total of 30 seconds

WOD:
AMRAP in 10 minutes:
- 5 Front Squats, 185 lbs
- 10 Clapping Push-ups
- 15 Pull-ups

Total: 6 Rounds + 5 Front Squats

ME Lower - 25Feb09

Max Effort Lower Body

12" Box Squats - (225+ Blue Bands = ~ 375 at the top) x 3; (235 + Blues) x 2 (Failed last rep)

DE Lower - 2Feb09

Dynamic Effort Lower Body

Box Squats - 8 x 3 x [165 + Blue & Purple Bands (~130 lbs)]
Glute-Ham Raises - 3 x 10 x (35 + Blue Band)
Pull Throughs - 3 x 10 w/ Blue Band
Knees-to-Elbows - 3 x 20

DE Lower - 17Jan09

Dynamic Effort Squats

Box Squats - 8 x 2 x 275 [145-lbs + Blue & Purple Bands (130-lbs)]
Deadlifts - 6 x 1 x 295 (Good bar speed)
Glute-Ham Raises - 3 x 10 x 30-lbs
Pull Throughs - 3 x 10 w/ Blue Band
Knees to Elbows - 3 x 15

ME Lower - 9Jan09

Back from travel...back to work.

Max Effort Lower Body

Low Box Squats (~14") - 255 + Green Bands = ~ 405-lbs at the top
GH Raises - 3 x 10 x (25-lbs + Blue Band)
Pull Throughs - 3 x 10
Hanging Leg Raises - 3 x 10

DE Lower - 23Dec08

Dynamic Effort Squats

Box Squats - 8 x 2 x 135 + Blue Bands
Glute-Ham Raises - 3 x 10 w/ Blue Band
Pull Through - 3 x 10 w/ Blue Band