Wednesday, 1 June 2011 (pm)

Strength Work

With FEP did a circuit rotating through Front Squats, Pull-ups, Bench Press, and Dumbell Deadlifts. Did 3 circuits through. Weights used on final set below:

FS: 185 x 8
Pull-ups: 8 x 3
Bench Press: 185 x 8
Dumbell Deadlifts: 90 lbs DBs

Wednesday, 25 May 2011

Strength:
Front Squat - 235 x 3 x 3

WOD:
AMRAP in 20 minutes
- 7 Thrusters, 135 lbs
- 7 Pull-ups, 45 lbs

Total: 7 Rounds

Scaled the Thrusters down to 115 lbs and the Pull-ups to 25 lbs.

My legs just had no pop today. I will have to change the scheduling so that the strength day is on Thursday instead of Wednesday.

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

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

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

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 - 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.

CrossFit - 19Mar09

Strength:
Front Squat - 245 x 3 (PR!)

Skill Work:
Row 500-meters - 1:28.5 (PR!!!)

WOD:
3 Rounds for Time:
- 5 Squat Cleans, 185 lbs
- 10 Burpees

Time: 7:00

CrossFit - 3Mar09

Front Squat - 265 x 1 (Not a PR, but definitely a max effort; "Joshie" took alot out of me yesterday)

Squat Clean - 105 x 15

WOD:
"Quarter Gone Bad"
Five rounds for total reps of:
- 135 pound Thruster, 15 seconds
- Rest 45 Seconds
- 50 pound Weighted pull-up, 15 seconds
- Rest 45 Seconds
- Burpees, 15 seconds
- Rest 45 seconds

Totals:

Round 1: 7, 8, 9 = 24
Round 2: 7, 7, 8 = 22
Round 3: 7, 7, 8 = 22
Round 4: 7, 6, 8 = 21
Round 5: 7, 6, 8 = 21

Total: 110 (PR!!!)

PR's across the board...Good Day!

CrossFit - 16Feb09

Max Effort Lower Body

Good Mornings - 215 x 3; 225 (Fail)

Squat Cleans - 15 x 95 lbs (Goal was 21, but this gym has fat bars and my grip was starting to fail. I didn't want to compromise the actual workout)

WOD:

- 10 Front Squats, Bodyweight (185 lbs)
- 30 Pullups
- 7 Front Squats, 185
- 21 Pullups
- 5 Front Squats, 185
- 15 Pullups

Time: 6:04

CA WOD - 1Dec08

Snatch - 155 x 1 x 4
Clean & Jerk - 190 x 1 x 4
Front Squat - 280 x 1 (PR!)
Incline Bench (Normal Grip) - 140 + 60-lbs chains x 1

CA WOD - 19Nov08

Snatch Balance - 175 x 1 (PR)
Front Squat - 225 x 2 x 5
Snatch Pull - 185 x 3 x 3

3 Rounds for Time:
- 10 Broad Jumps
- 10 KB Swings, 55-lbs
- 10 Push-ups

Time: 2:56

CA WOD - 5Nov08

Front squat - (70% x 3, 75% x 2, 80% x 1) x 3 {195/205/225} {195/215/225} {205/215/225}
Snatch pull - 165 x 3 x 3
Rack jerk - 235 (PR!!!) ; 195 x 1 x 2

3 rounds for time of:
20 kipping pull-ups
7 box jumps

Pullups in the first 2 rounds were chest to bar, last round was chin over bar.

Time: 3:35

CA WOD - 11Oct08

Snatch: 150 (5-lbs PR) *Missed 155 because some idiot walked right in front of me as I was staring the second pull. The bar was way high enough, I just lost focus. Grrrrr...

C&J: 210 (Failed on the Jerk), only got one attempt because I was told I couldn't jerk anymore since I dumped the weight (how rude of me :rolleyes). Double Grr...

Front Squat: 275 (20-lbs PR!).

Not a bad day, I'm a little annoyed with the gym - considering that it's full of idiots - but whatcha gonna do?

Here are the halftime stats for the first 8 weeks of the Catalyst Athletics cycle:

Back Squat - 345 x 1 (305 x 3 x 5) *Low bar (Unchanged)
Front Squat - 275 x 1 (Old 255 x 1) +20
Overhead Squat - 205 x 1 (Old 175 x 1) +30
Deadlift - 390 x 1 (365 x 4)
Clean - 210 (Old 200) +10
BTN Jerk - 225 (Old 200) +25
Snatch - 150 (Old 130) +20

I would say that the first 8 weeks have been a success! I've got some things to work on (more solid in the hole on the cleans, upping the weight significantly on the jerk), but all-in-all, I couldn't be more pleased with the results from only 8 weeks (actually, it was only 7 weeks because I took a week off to go on vacation). I'm really excited about getting started with the next 8 weeks!

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 - 29Sep

Snatch Balance - Worked up to 160 x 2, felt solid
Snatch - 145 x 1 (I guess Saturday's new PR wasn't a fluke!)
Clean & Jerk - 185 x 1 x 2
Front Squat - 230 x 2 x 2

3 sets of max reps:

* A. Chin-ups (16, 14, 10)
* B. Hanging leg raise (8, 8, 10)

CA WOD - 27Sep

Snatch - 130 x 1, 140 x 1 (PR!), 145 x 1 (PR!)
Clean & Jerk - 190 x 1, 210 x 1 (Clean PR! but missed the jerk x 2)
Front squat - 230 x 2 x 2
Glute-ham raise - 3 x 10 (25-lbs)
L-pull-ups: 2 x 8

CA WOD - 22SEP08

Snatch - 120 x 1 x 4
Clean & Jerk - 170 x 1 x 4
Front Squat - 225 x 2 x 3

Snatches felt much better today than on Saturday.

CA WOD - 20SEP

Snatch - 120 x 1 x 3
Clean & jerk - 180 x 1 x 3
Front squat - 230 x 2 x 2
L-sit practice

Just really wasn't in it mentally today, couldn't seem to get solid in the overhead position on the snatch.

CA WOD - 15Sep

WOW! I've really been slacking in my posting! Other than a week of vacation that I took to get engaged to the most amazing woman in the world, I've been hitting the WODs, just not posting them. Instead of going back and posting them here, I'm just going to start anew.

Snatch: 115
C&J: 175
Front Squat: 215
Jerk Dip Squat: 225