Monday, 23 May 2011 (am)

Strength:
Shoulder Press - 165 x 1 (PR!)

WOD:
"Diane" Scaled
15-12-9
- Deadlift, 225 lbs
- Handstand Push-ups

Time: 6:24

For the HSPUs, I really tried to focus on the CF Gymnastics "tripod" version. I managed 8 reps on the first set.

Friday, 6 May 2011

Shoulder Press - 5x5

5 x 5 x 130 lbs

Friday, 9 April 2010

Strength:
Shoulder Press - 5 x (105 + 2 Chains)

WOD:
Row 5K

Time: 20:13

Saturday, 30 January 2010

Strength:
Deadlift - 355 x 1, 365 (F)
Shoulder Press - 155 x 1

No metcon today since my stomach still wasn't feeling 100%.

Saturday, 23 January 2010

WOD:
Shoulder Press - 140 x 3

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.

CrossFit - 26Mar09

Still pretty tired and sore from last week and it definitely showed today.

Strength:
Shoulder Press - 140 x 5 (Failed on rep 3)

WOD:
5 Rounds for Time:
- Run 200 meters
- 10 Handstand Pushups
- 15 Sit-ups

Time: 11:20

This one was fun; sub-10 is doable for someone strong in HSPU.

CrossFit - 17Mar09

Strength:
Shoulder Press - [140 + Purple Bands] x 3 (PR!)

WOD:
"J.T." (Click to watch a Video Demo)
21-15-9
- Handstand Push-ups
- Ring Dips
- Push-ups

Time: 16:36

CrossFit - 9Mar09

Strength:
Shoulder Press - 160 x 1 (10 lbs PR - FINALLY!!! It took a year to break 150)

Skill:
Push Press
135 x 20 (Felt pretty easy - 20 lbs jump next week)

WOD:
"Lynne"
5 Rounds (Not for Time):
- Bench Press, Bodyweight (190), Max Reps
- Pullups, Max Reps

Totals:

13/33
10/30
9/25
7/20 (Full gym, had to use the dip/pullup station which doesn't really allow much of a kip)
7/25

46/133 = 179 (Not a PR, but would've been if not for the 4th round)

I'm very happy with today. I only managed about 4 hours of sleep last night, but having Matt and Brian there really help me push it. I tied my previous Bench numbers on "Lynne," but I was using 5 more pounds. Ok, time for bed.

CrossFit - 1Mar

Strength Work:
Shoulder Press - (130 + Purple Bands) x 3

WOD:
"1/2 Angie"
- 50 Pullups
- 50 Pushups
- 50 Situps (Abmat)
- 50 Squats

Time: 4:33

Knocked out the pullups straight through (PR!!!)

Intermittent Fasting: 15 hours pre-WOD.

ME Upper - 13Jan09

Max Effort Upper Body

Shoulder Press - Purple Bands + 130, 135, & 140 / Fail: 145
Incline Dumbell Press - 3 x 10 x 55-lbs
Ring Pushups - 23, 17, 11
Side Bends - 3 x 10 x 80-lbs

ME Upper - 4Jan08

Ended up spending some time out of the country, but was lucky enough to get in my workout.

Max Effort Upper Body

Shoulder Press (Lightened Method) - 155, 165, 170 Hanging from Blue Bands
Bench w/ KBs hanging off bar - 3 x 10 (2 x 36-lbs KBs)
Ring Dips (Kipping) 25, 17, 11

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 - 18Nov08

Back Squat - 270 x 2 x 5
Shoulder Press - 147 x 3 x 5 (PR!!)
Snatch Deadlift - 195 x 3 x 3
Ring Dips - 20, 12, 10
Weighted Side Bends - 75 x 20 x 3

CA WOD - 10Nov08

Back Squat (High bar) 260 x 3 x 5
Clean Deadlift - 275 x 3 x 3
Shoulder Press - 145 x 5 x 3 (PR!)
Ring Dips - 19, 10, 9

CA WOD - 3Nov08

Back Squat (High bar) 255 x 3 x 5
Snatch Deadlift - 185 x 3 x 3
Shoulder Press - 140 x 5 x 5 (PR!)
Ring Dips - 18, 11, 7

First day back to full volume training. Sleep cycle has been way off during the last week for some reason, didn't feel really strong when I started out, but felt better as I got warm. Knee felt 100% today.

Warm-up:
4:00 Rowing
DROM drills
Air Squats
OHS w/ Broomstick

Workout:
Box Jump - Maxed out at 45" (PR by default)
Shoulder Press - 135 x 5 x 5 (PR!)
Ring Dips - 15, 10, 7 (No kip, 3-min rest)
Deadlift - 335 x 5 x 1

Catalyst Athletics - 11Aug (am)

Warm-up:
- Dynamic ROM Drills
- Rowing 3:00

WOD:
Back Squat: 70% x 5 x 5
Shoulder Press: 75% x 5 x 5

BS was 245-lbs (70% of 345-lbs) for 5 reps for 5 sets. Made sure to go even deeper than usual to really emphasize the drive out of the hole. Felt pretty good, lower back is still a little fatigued, but energy levels are coming back up and soreness is finally dropping down.

Press was 110-lbs (75% of 150-lbs) for 5 rep for 5 sets. Elbow still felt a little tweaked but nothing that hampered the lifts. I really focused on active shoulders at the top of every rep.

CrossFit - 5Jul (pm)

Warm-up:
- Rowing 5:00
- Movement/Technique practice with the new guys

WOD:
Shoulder Day

- Shoulder press 1-1-1-1-1 reps
- Push press 3-3-3-3-3 reps
- Push Jerk 5-5-5-5-5 reps

Good day today! Finally managed to put up 150-lbs on the Press, something that has been eluding me for-ev-er! Then PR'd on the PP. I was too gassed to PR on the Jerks as well, but I keep the weight REALLY high.

SP: 95, 105, 115, 135, 150 (Tie PR!)
PP: 155, 165, 175, 185, 190 (PR!)
PJ: 185, 190, 175, 175, 195 (x3)

Note: Starting to get a bit of tennis elbow in the right arm. Probably from all the grip-intensive WODs over th past couple of weeks. I'll be icing it and keeping an eye on it to see if I need to back off for a few days.

CrossFit - 2Jul (pm)

Warm-up:
2 x 9
- Push-ups
- Chin-ups
- Dips
- Sit-ups

-Handstand and freestanding handstand push-up practice for ~20 minutes.

Injury: I noticed a bit of a tweak in my right elbow today.

- Snatch Balance drills: worked up to 95-lbs
- Snatch
- 65, 75, 85, 95, 105, 115

WOD:
Back Squat 3 x 3
Shoulder Press 3 x 3
Deadlift 1 x 5

BS: 275 x 3 x 3
SP: 135 x 3 x 3
DL: 285 x 1 x 5