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
Thursday, April 30, 2009
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
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.
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.
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!!!)
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:
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
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
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.
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.
"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.
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
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
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
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
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
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
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!
"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.
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.
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.
- 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.
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