CrossFit - 28Jun (pm)

Warm-up:
-Rowing 5:00
2 x 9, 1 x 5
- Push-up
- Chin-up
- Dip
- Sit-up

WOD:
For time:
45 Double-unders
135 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders

The cleans were the worst: I started them at 1:05 and didn't finish them until around 16 minutes. My legs and lower back were crushed from yesterday. The dips weren't too bad until the last couple. And I finally managed to get the DUs under control the second go-round.

Time: 23:30

CrossFit - 27Jun (pm)

Worked out with Steve today. It was one of his first CrossFit workouts. I used him as a guinea pig for my Intro to CrossFit PowerPoint presentation and WOD. Unfortunately, his friend that was supposed to come didn't show up, so I had to join Steve in the WOD, lest he take it easy and think this stuff isn't hard. It really wasn't fun at all, considering how rough this morning's WOD was. Oh well, I'm pretty sure he's hooked. So it looks like I've got a new training partner!

AMRAP in 10-min:

- 5 Pull-ups
- 10 "Ammo Can" Thrusters, 25-lbs
- 15 Squats

Total: 11 Rounds + 5 Pull-ups

CrossFit - 27Jun (am)

Warm-up:
- Jump Rope 1:30
2 x 9
- Push-ups
- Chin-ups
- Dips
- Sit-ups

WOD:
3 rounds for time of:
Run 800 meters
1.5 pood Kettlebell swing, 21 reps
95 pound Thruster, 21 reps
21 Pull-ups

Subbed a 55-lbs dumbell for the swings and the runs were done on at treadmill at a 1% incline. Otherwise, as Rx'd. This was a major kick in the ass. Nothing was easy except the first 800m and set of DB swings, everything else just plain old sucked.

Time: 32:48

CrossFit -25Jun (pm)

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Wall Ball: 33, 30, 24 = 87
SDHP: 25, 16, 15 = 56
Box Jumps: 21, 20, 15 = 56
Push Press: 25, 20, 21 = 66
Row: 17, 17, 17 = 51

Total: 316

CrossFit -24Jun (pm)

Warm-Up
- Rowing 4:30
3 x 9
- Push-ups
- Chin-ups
- Dips
- Sit-ups

WOD:
Snatch
1-1-1-1-1-1-1

95
105
115
120
125 (F)
125 (F)
125
130 (F)
130 (PR!)

I unfortunately had to do this in running shoes, and I just felt really unstable in the hole. Definitely need to work on this!

CrossFit - 21Jun (pm)

Warm-up:
- Rowing 4:00

WOD:
50 Muscle-ups for time

I had to do this in the gym's only squat rack so I had to share it with a guy squatting (at least he was doing decent squats). And I couldn't get full extension at the bottom because the rack isn't tall enough.

Time: 15:25

CrossFit - 20Jun (am)

Warm-up
-Rowing 4:00

Felt pretty sore and tight in the adductors and lower back.

WOD:
Max rounds in 20-minutes
- 10 Thrusters, 65-lbs
- 10 Pull-ups

Total: 12 Rounds in 18:15.

I definitely could've completed 1 more round but I ripped my right hand open pretty deep on Round 11 and after enduring it for Round 12, just didn't want to have to deal with it any more.

Soccer - 19Jun (pm)

Played a combination of field and goalkeeper.

Total Time: 1:15

CrossFit - 19Jun (am)

Warm-up:
- Rowing - 4:00
3 x 8
- Push-ups
- Curl-ups
- Dips
- Sit-ups

WOD:
CrossFit Total
Back Squat: 275, 295, 315 (right hip flexor still a little tender)
Shoulder Press: 135, 140, 145(F) Arms are still toast from the Shoulder Press/Back Ext. WOD
Deadlift: 335, 355, 385

Total: 840-lbs

CrossFit - 17Jun (pm)

Warm-Up:

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

Deadlift
1 x 5
280

WOD:
5 Rounds for time:
- 21 Shoulder Press, 75-lbs
- 21 Back Extensions

Muscular endurance on the presses became the limiting factor. I was reduced to breaking up the sets into 7s, 6s, and 5s. All the Back Ext. were straight through.

Time: 14:25

CrossFit - 16Jun (pm)

Warm-Up:

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

WOD:

For time:
50 Sit-ups
50 Double-unders
50 Sit-ups
Walking Lunge, 50 steps
50 Sit-ups
50 Burpees
50 Sit-ups

All the sit-ups were full-ROM: "chin to knees."

Time: 15:33

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.

Soccer - 13Jun (pm)

Played soccer with the base team for 1.5 hours. About an hour of which I played midfield, the other 30 minutes, I was in the goal.

CrossFit - 13Jun (am)

7 Rounds for time

- 10 Pistols (alternating)
- 12 Ring Dips
- 15 Pull-ups

Time: 14:58

NOTE: Tore open my left hand on the second-to-last set of pull-ups.

CrossFit - 11Jun (am)

Warm-up:
- Row - 3:00
3 x 6
- Push-ups
- Pull-ups
- Dips
- Sit-ups

WOD:
Deadlift
3-3-3-3-3

315
315 (x1 - aborted)
275
275
295

Rest Day - 10Jun

I was pretty sore this week from the Cleans/HSPU workout. I kinda tweaked my right hip flexor during the squats yesterday due to an very insufficient workout, so we'll see how that feels tomorrow. Overall, loving my new job; just haven't fully adjusted to the time zone, so I'm not getting a full 8-hours of sleep every night.

CrossFit - 9Jun (pm)

Back Squat 3 x 5

245
255
255

Deadlift 1 x 5

275

3 Rounds:
- 5 Push-ups
- 5 Deadhang Chin-ups
- 5 Dips
- 5 Sit-ups

CrossFit - 8Jun (pm)

Warmed up with
3 Rounds:
- 5 Push-ups
- 5 Deadhang Chin-ups
- 5 Dips
- 5 Sit-ups

WOD:
10 Rounds for time:

- 12 Burpees
- 12 Pull-ups

Tried to do this in the hotel gym an had to stop after 4 rounds because the pull-up station was going to fall over. This was definitely a rough one though.

Time: 8:39

CrossFit - 7Jun (pm)

Warmed up with
3 Rounds:
- 5 Push-ups
- 5 Deadhang Chin-ups
- 5 Dips
- 5 Sit-ups

WOD:
5 Rounds for time:

- 7 Squat Cleans, 135-lbs
- 15 Handstand Push-ups

Wow, my two worst exercises in one WOD, righteous. I really really suck at high-rep cleans. I think some of it has to do with the weights that we have at the gym. They aren't round they're like 10-sided, therefore when I set them down after each rep, I have to reset the weights before I go again, otherwise one side will be 4-5 inches farther forward than the other. None the less, I still really suck at doing high-rep cleans...definitely need lots of improvement there. As for the HSPUs, the ROM was really good, forehead/nose to deck on every rep, but muscular fatigue became a major issue during the 2nd round and each round afterwards. I was forced to doing 3s, 2s, and 1s to complete each set. Maybe one day my pressing strength will improve and I won't suck as badly.

Time: 27:35

CrossFit - 4Jun (pm)

Max rounds in 20 minutes:

- 15 Pull-ups
- 30 Push-ups
- 45 Squats

This one was tough. Push-ups were definitely the limiting factor. The pull-ups were all done straight through, and felt very manageable. The squats were broken, typically 25/20.

Total: 6 Rounds + 15 Pull-ups

CrossFit - 3Jun (pm)

Hang Power Snatch
1-1-1-1-1-1-1-1-1-1

75
85
95
105
115
120
125
125
130

The last 3 singles I had to finish the lift by pressing the barbell a few inches to lockout. Other than that, felt pretty good. Warmed up with 5-minutes of jump rope and then did Overhead Squats working up to 1 x 155-lbs.

Rowing - 2Jun (pm)

Rest day today, but in order to get back into the swing of things, I decided to do some very light rowing since there is a Concept 2 rower here. Average pace was 2:06/500-m

Time: 10:00

CrossFit - 1Jun (pm)

- 10 Thrusters, 135-lbs
- 50 Double Unders
- 8 Thrusters, 135-lbs
- 40 Double Unders
- 6 Thrusters, 135-lbs
- 30 Double Unders
- 4 Thrusters, 135-lbs
- 20 Double Unders
- 2 Thrusters, 135-lbs
- 10 Double Unders

I really didn't like this workout. The amount of time required to complete the DUs was so unbalanced in relation to the Thrusters. In total, I maybe spent 5-minutes completing all of the Thrusters, the rest of the time was all DUs.

Total Time: 21:30