Tuesday, 24 May 2011

- 75 Overhead Squats, 95 lbs

Each time the bar goes down, 5 burpee penalty.

Time: 9:03 (+25 burpees)

Wednesday, 11 May 2011

Overhead Squats 3-3-3-3-3

Shoulders felt destroyed today.

175, 165 (F), 155, 155, 165, 185x1

CrossFit - 6May09

Strength:
Was supposed to work up to a 3RM on the Front Squat, but my legs were completely shot after the last two days of making up the Back Squat and Deadlift.

WOD:
(Courtesy of CrossFit Football)
12-9-6
- Overhead Squats, 135 lbs
- Burpee Pull Ups

Time: 5:28

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

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

CrossFit - 28Mar09

"Nancy"
5 Rounds for Time:
- Run 400 meters
- 15 Overhead Squats, 95 lbs

Time: 14:30 (PR!!!)

Felt pretty good today, didn't push as hard as I should've on the runs, but still managed to set a significant PR.

CrossFit - 6Mar09

Skill Work (At a moderate pace):
NOT FOR TIME!
21-15-9
- Overhead Squats, PVC pipe
- Double Unders
Penalty: Every break during the Double Under sets earns you 5 Burpees at the end...Focus!

Had to pay out with 20 Burpees...Grrr!

Strength:
Back Squat
275 x 5 (Not a PR, but pretty tough, left some in the tank for next week)

WOD:
"Isabel"
For Time:
30 Reps, 135 lbs Snatch (Scaled down to 115 lbs for speed)

Time: 3:07 (Huge PR! 4+ minutes and 20 lbs)

CrossFit - 14Feb09

Team WOD at The Dammit Gym, St. Petersburg, FL

AMRAP in 10 minutes:

- 5 Burpees
- 10 Cleans, 45-lbs
- 15 OHS, PVC

Had to wait for the entire team to finish their particular exercise before moving on. Ended up with 5 rounds + 5 burpees. Speaking of burpees, I'm finally starting to get some decent speed which makes them seem much easier. I might need to try 100 for time some time in the near future.

CrossFit - 11Jan09

Overhead Squat (190-lbs) - 6 reps **Goal before The Games is 15**

"Baseline"

For Time:
- Row 500 meters
- 40 Squats
- 30 Situps
- 20 Pushups
- 10 Pullups

Time: 4:05

I had to do the pullups on a portable dip/pullup station that would nearly tip over when I tried to kip. If I'd been on a real pullup bar, I would've been under 4 minutes...next time I guess...

CA WOD - 26Nov08

Muscle Snatch - 155 (Tie PR)
Overhead Squat - 235 (PR!!!)

CA WOD - 14Nov08

Overhead Squat - 215 (PR!!!), 225 (Fail x 2)
Tall Clean + Push Press + Push Jerk - 155 x 3 sets

The OHS felt really solid at 215. At 225, I got stuck both times coming back up at about 3/4 of the way, I just couldn't seem to get my quads to finish the lift. Oh well, on the plus side, both PJs at 225 felt really smooth. Should be up to 245 next week.

11Nov08

Muscle Snatch + Overhead Squat - 155
2-position Snatch (Floor/Midthigh) - 115 x 2 sets
2-position Clean & Jerk (Floor/Midthigh) - 155 x 2 sets

CA WOD - 6Oct08

Overhead Squat: 205 (15-lbs PR!; BW=190)
Snatch: 115 x 1 x 3
Clean & Jerk: 170 x 1 x 3
Front Squat: 240 x 2 x 2

No MetCon for me today, still feeling a bit fried from soccer on Friday.

Totally stoked about the OHS PR! That's 30-lbs since I started doing the CA WOD 7 weeks ago! Considering the fact that my previous PR was barely below parallel and this one was rock bottom with a pause, I'd say that I've gained a significant amount of midline stability and dynamic flexibility. Thanks again, Aimee and Greg of Catalyst Athletics!

CA WOD - 30Sep

OHS - Worked up to 205-lbs (F on the recovery). But the 205-lbs behind the neck jerk is a PR
Muscle Snatch - 105 x 1 x 3
Snatch - 115 x 1 x 3
Clean & Jerk - 160 x 1 x 3
Ab Wheel - 3 x 15

I also got my flu shot this morning, so I'll pay extra attention to sleep and recovery this week.

CA WOD - 26Sep

Overhead Squat - Worked up to 190 (BW) with a pause at the bottom (PR!)
Snatch - 115 x 1 x 5
Clean & Jerk - 140 x 1 + 2, 160 x 1, 140 x 1 + 2, 160 x 1 x 2

The lifts felt really great today. Admittedly, it was light weight, but I felt solid during the 2nd pull and my Jerks felt really fast and solid! The OHS was a 15-lbs PR and is a major step considering how abysmal my previous record at 175 was. I'll be over 200 next week when there isn't a 95% day following! :-)

3 rounds for time of:
- 300 m row
- 10 KB high pulls - 55-lbs
MetCon: 5:12

One word: OUCH!

Weighted sit-up (behind neck) - 3 x 8 (25-, 35-, 45-lbs)

CA WOD - 19SEP

Overhead Squat - Worked up to 150-lbs settling at the bottom for 3-4 seconds.
Muscle Snatch - 105-lbs
Snatch - 110 x 1 x 5
C&J - (140 x 2, 160 x 1) x 3

3 rounds for time of:
10 Box Jumps - Mid-thigh+
10 DB push press - 45-lbs (each)
Time: 3:21

Ab wheel - 3 x 15

CrossFit - 27Jul (pm)

Back from a few days in Kuwait. I ate terribly and definitely didn't stay fully hydrated. Oh well, back on the horse!



Three year old Jeremy Bloniasz lost his life in a tragic accident Thursday, July 6th, 2006.

WOD:

"Jeremy"
21 - 15 - 9
- Overhead Squats, 95-lbs
- Burpees

Time: 7:30

CrossFit - 15Jun (pm)

Warm-Up:
Rowing - 3:30
3 x 7
- Push-ups
- Strict Chin-ups
- Bar Dips
- Sit-ups

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

OHS
135
145
155
165
175 (PR?)

FS
185
205
215
235
255 (PR!)

BS
275

I stopped there because my right hip flexor was starting to bother me again. Seeing as I'd hit a new PR on the Front Squats, I decided to call it a day.

CrossFit - 16Apr (pm)

"Nancy"

5 Rounds for time
- 400m run
- 15 Overhead Squats, 95-lbs

First time doing a WOD with a treadmill. It is very different: it takes a while it get up to speed and even on a 1.0 incline, it doesn't feel as hard. I'm confident I would've gone sub-16 if I didn't have to use the treadmill. Either way, it's still a PR.

Time: 16:18

CrossFit - 31Jan (pm)

200th post, a bit of a milestone. I think that's one of CrossFit's significant advantages over other programs/routines: the constant variety allows for alot of intensity 5 or 6 days per week without leading to any overuse injuries. When I was a "runner," I don't think I ever made it more than 6 months without some kind of injury - whether it was ITBS, sore hip/back/ whatever. I'm nearing my one year mark, and I haven't had any training-related injuries that have force me to curtail my training. Chalk up one more for CrossFit and Coach Glassman.

Pre:

Overhead Squats
150 x 15

Shaky as hell, but a little grunting goes a long way!

Today's WOD:
- 15 Deadlifts, 225-lbs
- 15 Handstand Push-ups
- 15 Pull-ups
- 15 Thrusters, 95-lbs

Talk about a kick in the nuts. I was reduced to 3s, 2s, and 1s on the HSPUs after the 1st round. Nose-to-deck on every rep, but man, was it rough. Pull-ups were the only thing that felt really good. The DLs weren't too bad, but I used a standard overhand grip so grip-strength started to become an issue on the last set.

Time: 25:xx (will update tomorrow when I can find my watch)