Monday, 11 July 2011

Strength:
Back Squat - Heavy Triple

225x5, 275x3, 295x3

85% AMAP - 250lbs: 6, 6, 5

WOD:
"Isabel"

- 30 Snatches, 95 lbs

Time: 2:12

Thursday, 23 June 2011

Strength:
Back Squat - 245x3, 265x3, 275x2 (F)

WOD:
AMRAP in 12 minutes:
- 10 Pull-ups
- 10 Ring Dips

Total: 9 Rounds +10 PU + 3 RD

Thursday, 9 June 2011 (am)

Strength:
Back Squat - 290 x 3

WOD:
"Jackie"
- Row 1,000 meters
- 50 Thrusters, 45 lbs
- 30 Pull-ups

Time: 8:02 (PR!!!)

Split on the rower was 3:38, which felt comfortably difficult.

Tuesday, 3 May 2011 (am)

Back Squat - 4 x 2 x 285 lbs (Failed on last rep)

Sunday, 18 April 2010

At CFO with Jamo.

Strength:
Back Squat - 1 x (245 + Green Bands); 1 x (265 + Green Bands)
I should have done another single at 265 but forgot when I started coaching Jamo on "Grace" at 200-lbs.

WOD:
"Randy"
- 75 Power Snatches, 75 lbs

Time: 6:19 (PR)

Sunday, 11 April 2010

Went down to CF Oahu and worked out with Jamo.

Strength:
Was planning on doing a 3 Rep Max Back Squat but was feeling really weak. So instead:
- Back Squats - EDT style (10 Rounds, 3 Reps on the minute) 185 + Green Bands Failed on the final rep of the final round; just lost all tightness in my core.
- Floor Press - 215 x 3; 215 x 2

WOD:
5 Rounds for time:
- 30 Abmat Situps
- 25 Back Extensions

Time: 8:46

Strength - 4 April 2010

Went down to CF Oahu to train. Did some heavy squatting with Jamo.

Back Squat - 5 x (245 + Green Bands)

Monday, 8 March 2010

Strength:
Back Squat - 1 x (225 + 4 Chains)

WOD:
3 Rounds for time:
- 10 Zercher Squats, 95 lbs "sandbag" (small backpack full of chains)
- Row 500 meters

Time: 8:47

Monday, 1 March 2010

Strength:
Back Squat - 3 x (215 + 4 Chains)

Monday, 22 February 2010 (pm)

Strength:
Back Squat - 5 x (205 + 4 Chains)

WOD:
AMRAP in 10 minutes:
- Weighted Pull-ups, 35 lbs
- Overhead Squats, 95 lbs

Total: 7 Rounds + 5 PUs

Monday, 25 January 2010

Strength:
Back Squat - 285 x 1 (Had a lot left in the tank, but wanted to stay conservative)

WOD:
"Litvinov"
3 Rounds:
- 8 Front Squats, 135 lbs
- Run 320 meters
Time: 6:21

For Fun:
Barbell Carry
1 Lap around the track (320 meters) with 135 lbs. About 3/4 was with the bar overhead, and the other quarter was in the back squat position.

11 January 2010 (pm)

Strength:
Back Squat - 245 x 5

WOD:
- 10 Power Snatches, 115 lbs
- 50 Double Unders
- 8 Power Snatches, 115 lbs
- 40 Double Unders
- 6 Power Snatches, 115 lbs
- 30 Double Unders
- 4 Power Snatches, 115 lbs
- 20 Double Unders
- 2 Power Snatches, 115 lbs
- 10 Double Unders

Time: 9:28

Strength - 10May09

Back Squat - 315 x 5 (PR!!!)

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 - 22Mar09

Strength:
Back Squat - 345 x 1 (Tie PR)

Skill Work:
Pistols

WOD:
"Last Ascent" (courtesy of the guys at CrossFit Agoge and the Hopper Deck!)
5-10-15
- Back Squats, 225 lbs
- Box Jumps, Mid-thigh

Time: 4:39

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)

CA WOD - 9Dec08

Snatch - 155 x 1 x 4
Clean & Jerk - 190 x 1 x 4
Back Squat - 265 x 2 x 3

Haven't had much sleep over the last few days, didn't have alot of speed today.

CA WOD - 29Nov08

Snatch - 180, 190 (Fail x 3)
Clean & Jerk - 215, 235 (Clean PR, Failed on Jerk)
Back Squat - 315 (Just missed it)

CA WOD - 24Nov08

Back Squat - 275 x 2 x 2
Shoulder Press - 150 x 3 x 5
Snatch Pull - 205 x 1 x 2

CA WOD - 21Nov08

Snatch - 185 (Bodyweight!!!)
Clean & Jerk - 225 (PR!!!)
Back Squat (High Bar/A2A) - 305

I guess you could say that today was a good day. Ironically, it didn't start off too great; it took me quite a few reps at 95-lbs to get in a groove. Lots of aggression and controlled rage after that though. I wish every day in the gym was like this!