CFFB
SWOD: Squat 5-5-5; Press 5-5-5
225-225-225; 105-105-105
Squats were incredibly difficult. Bar was moving slowly on just about every rep. Still need to focus on driving the knees outward and keeping the chest up. Need to step up my game is I'm going to get 230#. Press was easy -- after failing three times at 120#, I've decided to reset at 105# and see if it helps. Really focused on driving the bar with some explosiveness.
DWOD: Tennis with Jared. Decided to skip the crazy hero workout rx'd by CFFB. Instead, we played 8-game pro set in the heat. I won 8-2 and served like an absolute monster. Also, hit some nice passing shots, which was surprising.
31 May 2010
Saturday 29MAY10
"Hammer Gone Bad"
Complete 3 rounds of the following:
Sledge hammer strikes (right), 1 minute
Box jumps (20 inch), 1 minute
Sledge hammer strikes (left), 1 minute
45# dumbbell hang clean, 1 minute
Rest one minute between rounds.
104 + 97 + 95 = 296
Did this workout outdoors with T. Brose and really enjoyed it. Felt great after a five-day lay off. Kept great pace with hammer strikes and box jumps; had to break up sets on cleans. Would have been nice to have a little chalk.
Complete 3 rounds of the following:
Sledge hammer strikes (right), 1 minute
Box jumps (20 inch), 1 minute
Sledge hammer strikes (left), 1 minute
45# dumbbell hang clean, 1 minute
Rest one minute between rounds.
104 + 97 + 95 = 296
Did this workout outdoors with T. Brose and really enjoyed it. Felt great after a five-day lay off. Kept great pace with hammer strikes and box jumps; had to break up sets on cleans. Would have been nice to have a little chalk.
23 May 2010
Sunday 23MAY10
CFFB
DWOD: "Fight Gone Bad"
Complete three rounds of one minute at each station. Rest one minute between rounds.
Wallball
75# SDLHP
Box jump (20 inch)
75# push press
Row
102 + 82 + 72 = 256
Lack of stamina absolutely killed me. Legs were shot by first set of box jumps. Felt strongest on push press -- strength has definitely helped with these types of lifts. Miss working in these types of domains. Looking forward to five days off now before ramping up for Crossfit Courage Games 2010.
DWOD: "Fight Gone Bad"
Complete three rounds of one minute at each station. Rest one minute between rounds.
Wallball
75# SDLHP
Box jump (20 inch)
75# push press
Row
102 + 82 + 72 = 256
Lack of stamina absolutely killed me. Legs were shot by first set of box jumps. Felt strongest on push press -- strength has definitely helped with these types of lifts. Miss working in these types of domains. Looking forward to five days off now before ramping up for Crossfit Courage Games 2010.
Friday 21MAY10
CFFB
DWOD: CrossFit Football Total
Power clean 1 RM
Squat 1 RM
Bench press 1 RM
Deadlift 1 RM
185(pr); 260; 175(pr); 335
955
Awesome effort today on all lifts except squat. Put 275# on the bar, but just didn't have the energy to do it. Focus of next cycle will be on getting the squat, bench, and deadlift up.
DWOD: CrossFit Football Total
Power clean 1 RM
Squat 1 RM
Bench press 1 RM
Deadlift 1 RM
185(pr); 260; 175(pr); 335
955
Awesome effort today on all lifts except squat. Put 275# on the bar, but just didn't have the energy to do it. Focus of next cycle will be on getting the squat, bench, and deadlift up.
19 May 2010
Wednesday 19MAY10
Basketball
PT w/ T. Brose
Completed 4 rounds of:
2 pood KBS, 10 reps
40 meter suicide run
10 ball slams (40#)
Rested approximately two minutes between sets and was absolutely exhausted afterward. Using the big KB really took a toll on my legs. Ball slams were fun, but I underestimated how difficult it was to get the 40# slam ball overhead.
PT w/ T. Brose
Completed 4 rounds of:
2 pood KBS, 10 reps
40 meter suicide run
10 ball slams (40#)
Rested approximately two minutes between sets and was absolutely exhausted afterward. Using the big KB really took a toll on my legs. Ball slams were fun, but I underestimated how difficult it was to get the 40# slam ball overhead.
Tuesday 18MAY10
CFFB
SWOD: Weighted chin-up 1 RM
Approx. 50#
Used a 1.5 pood KB, but barely got the chin over the bar -- not sure if I can event count it. Therefore, I approximate my 1 RM at 50#.
DWOD: Complete 5 rounds of:
Max rep weighted chin-ups with 50% of 1 RM
10 burpees
Used 25# dumbbell and completed 5/4/3/3(f)/3(f). Workout was supposed to involve 50 yard sprints, but I subbed burpees due to logistics.
SWOD: Weighted chin-up 1 RM
Approx. 50#
Used a 1.5 pood KB, but barely got the chin over the bar -- not sure if I can event count it. Therefore, I approximate my 1 RM at 50#.
DWOD: Complete 5 rounds of:
Max rep weighted chin-ups with 50% of 1 RM
10 burpees
Used 25# dumbbell and completed 5/4/3/3(f)/3(f). Workout was supposed to involve 50 yard sprints, but I subbed burpees due to logistics.
17 May 2010
Monday 17MAY10
CFFB
SWOD: Squat 5-5-5
225-225-225
Yes, finally got two wheels on squats. Definitely a benchmark weight for me. Weight started creeping out onto toes toward the end, but was able to stay mostly upright. With CFFB Total coming up this week, goal will be to squat 275#.
DWOD: 15 minute AMRAP:
135# push jerk, 3 reps
6 push-ups
1.5 pood KB clean (right), 9 reps
1.5 podd KB clean (left), 9 reps
Got 8 rounds and was sweating uncontrollably. Cleans still beat up the forearms quite a bit, but they seem to improve each time. Need to prevent KB from flipping so much.
SWOD: Squat 5-5-5
225-225-225
Yes, finally got two wheels on squats. Definitely a benchmark weight for me. Weight started creeping out onto toes toward the end, but was able to stay mostly upright. With CFFB Total coming up this week, goal will be to squat 275#.
DWOD: 15 minute AMRAP:
135# push jerk, 3 reps
6 push-ups
1.5 pood KB clean (right), 9 reps
1.5 podd KB clean (left), 9 reps
Got 8 rounds and was sweating uncontrollably. Cleans still beat up the forearms quite a bit, but they seem to improve each time. Need to prevent KB from flipping so much.
Sunday 16MAY10
CFFB
Complete 5 rounds of:
20 yard shuttle run
1.5 pood KBS, 8 reps
16 push-ups
Rest one minute between rounds.
Rolled along for the first three rounds, but hit an absolute wall after the shuttle run on the fourth round. Push-ups became a total grind after a while -- what else is new? Did this workout with MC at the UDC soccer field.
Complete 5 rounds of:
20 yard shuttle run
1.5 pood KBS, 8 reps
16 push-ups
Rest one minute between rounds.
Rolled along for the first three rounds, but hit an absolute wall after the shuttle run on the fourth round. Push-ups became a total grind after a while -- what else is new? Did this workout with MC at the UDC soccer field.
15 May 2010
Saturday 15MAY10
CFFB
SWOD: Power clean 3-3-3-3-3
165-165-165-165-165
Felt incredibly explosive today. All reps flew up nicely. Had a tendency on a few reps to land too wide with feet, but bar will still moving quickly. In order to get 170# next time, I'll need to focus on getting full extension and then getting the feet and elbows flying.
DWOD: Five rounds of:
3 hang clean pulls
3 hang cleans
3 push presses
3 push jerks
Used 115# and rested two minutes between rounds.
Followed DWOD up with three sets of sit-ups and back extensions.
SWOD: Power clean 3-3-3-3-3
165-165-165-165-165
Felt incredibly explosive today. All reps flew up nicely. Had a tendency on a few reps to land too wide with feet, but bar will still moving quickly. In order to get 170# next time, I'll need to focus on getting full extension and then getting the feet and elbows flying.
DWOD: Five rounds of:
3 hang clean pulls
3 hang cleans
3 push presses
3 push jerks
Used 115# and rested two minutes between rounds.
Followed DWOD up with three sets of sit-ups and back extensions.
12 May 2010
Wednesday 12MAY10
Basketball
PT with T. Brose
Worked on deadlift form. Did a few sets while focusing on negative portion of lift. Then, placed feet on plate to work from a deficit. Actually felt better pulling from that position.
Then, did chipper of the following exercises:
185# hex-bar deadlift, 15 reps
95# push press, 15 reps
1.5 pood KBS, 15 reps
30 box jumps (18 inch)
30 double-unders
30 burpees
30 double-unders
30 box jumps (18 inch)
1.5 pood KBS, 15 reps
95# push press, 15 reps
185# hex-bar deadlift, 15 reps
Took approximately 16 minutes, and was awesome!
PT with T. Brose
Worked on deadlift form. Did a few sets while focusing on negative portion of lift. Then, placed feet on plate to work from a deficit. Actually felt better pulling from that position.
Then, did chipper of the following exercises:
185# hex-bar deadlift, 15 reps
95# push press, 15 reps
1.5 pood KBS, 15 reps
30 box jumps (18 inch)
30 double-unders
30 burpees
30 double-unders
30 box jumps (18 inch)
1.5 pood KBS, 15 reps
95# push press, 15 reps
185# hex-bar deadlift, 15 reps
Took approximately 16 minutes, and was awesome!
Tuesday 11MAY10
CFFB
SWOD: Hang power snatch 2-2-2-2-2-2-2-2; Strict pull-ups 3 x max reps
95-110-110-115-115-120-120-125; 9-8-6
Decided to work power snatches from the hang position instead of from the ground. Still not comfortable with the transition. Definitely felt more comfortable, however, with the weight overhead. Need to continue improving skill transfer exercises. Grip was a little fried on pull-ups, but still went okay.
No time for DWOD.
SWOD: Hang power snatch 2-2-2-2-2-2-2-2; Strict pull-ups 3 x max reps
95-110-110-115-115-120-120-125; 9-8-6
Decided to work power snatches from the hang position instead of from the ground. Still not comfortable with the transition. Definitely felt more comfortable, however, with the weight overhead. Need to continue improving skill transfer exercises. Grip was a little fried on pull-ups, but still went okay.
No time for DWOD.
10 May 2010
Monday 10MAY10
CFFB
SWOD: Squat 5-5-5; Press 5-5-5
220-220-220; 120(f)-120(f)-120(f)
Squat was an absolute grind. Had trouble maintaining upright position on the last few reps. Need to keep chest up, shoulders back, and focus on driving straight up. 225# should be attainable, which would be a nice accomplishment. Press went 4-4-3. I've now failed three times at 120# and will need to do a re-set. Based on the ten percent guideline, I should go back down to 105# or 110#. Will probably go with 110# and will focus on form and explosiveness. Hopefully bench press will keep increasing and I'll be able to blow past 120# in a few weeks.
Had to skip DWOD due to lack of time.
SWOD: Squat 5-5-5; Press 5-5-5
220-220-220; 120(f)-120(f)-120(f)
Squat was an absolute grind. Had trouble maintaining upright position on the last few reps. Need to keep chest up, shoulders back, and focus on driving straight up. 225# should be attainable, which would be a nice accomplishment. Press went 4-4-3. I've now failed three times at 120# and will need to do a re-set. Based on the ten percent guideline, I should go back down to 105# or 110#. Will probably go with 110# and will focus on form and explosiveness. Hopefully bench press will keep increasing and I'll be able to blow past 120# in a few weeks.
Had to skip DWOD due to lack of time.
09 May 2010
Saturday 8MAY10
CFFB
SWOD: Strict chin-ups 3 x max reps
11-7-6
Emptied the tank on the first set and it zapped my power for the last two. Should be able to get 12 next time.
DWOD: Complete 5 rounds for time of:
5 power cleans at 75% of 1 RM (135#)
1/2 gasser farmers walk with 2 pood KBs
18.31
Current 1 RM is 175#, with 131 being 75%. However, decided to scale up slightly and it wasn't too much of a problem. Grip was a huge issue on farmers walks, but didn't have too much of an effect on power cleans. Pulling power was slightly zapped from chin-ups and having to deadlift the KBs each time to do farmers walks. Had trouble maintaining lower back tightness during power cleans. Need to remember to keep weight on heels, keep arms loose, and maintain posture during lift. Looking forward to a shot at 165# for sets across next week.
SWOD: Strict chin-ups 3 x max reps
11-7-6
Emptied the tank on the first set and it zapped my power for the last two. Should be able to get 12 next time.
DWOD: Complete 5 rounds for time of:
5 power cleans at 75% of 1 RM (135#)
1/2 gasser farmers walk with 2 pood KBs
18.31
Current 1 RM is 175#, with 131 being 75%. However, decided to scale up slightly and it wasn't too much of a problem. Grip was a huge issue on farmers walks, but didn't have too much of an effect on power cleans. Pulling power was slightly zapped from chin-ups and having to deadlift the KBs each time to do farmers walks. Had trouble maintaining lower back tightness during power cleans. Need to remember to keep weight on heels, keep arms loose, and maintain posture during lift. Looking forward to a shot at 165# for sets across next week.
07 May 2010
Friday 7MAY10
CFFB
SWOD: Bench press 5-5-5
155-155-155
Definitely a new personal best on bench press. Struggled the most on the first set for some reason; last two sets were much smoother. 160# will be a challenge, but should be manageable with some good work and eating of the next week.
DWOD: For time:
30 back squats @ bodyweight (175#)
Row 1K
30 burpees
15.11
Gave an awesome effort. Lost most of my time on back squats, but that's understandable. Focused on setting the bar a little further down on the meatier part of the traps vice up on my neck. Kept rower at about a 2 minute 500 meter pace. Busted my butt on burpees.
SWOD: Bench press 5-5-5
155-155-155
Definitely a new personal best on bench press. Struggled the most on the first set for some reason; last two sets were much smoother. 160# will be a challenge, but should be manageable with some good work and eating of the next week.
DWOD: For time:
30 back squats @ bodyweight (175#)
Row 1K
30 burpees
15.11
Gave an awesome effort. Lost most of my time on back squats, but that's understandable. Focused on setting the bar a little further down on the meatier part of the traps vice up on my neck. Kept rower at about a 2 minute 500 meter pace. Busted my butt on burpees.
Thursday 6MAY10
Tennis
Played poorly. Terrible footwork and conditioning. Need to start playing much more basketball/tennis/ultimate.
Played poorly. Terrible footwork and conditioning. Need to start playing much more basketball/tennis/ultimate.
05 May 2010
Wednesday 5MAY10
Basketball and PT with T. Brose.
Felt awful going up and down the court. Heat was definitely a factor, but so was lack of conditioning.
PT consisted of olympic form work with 45# bar. Then, we went outside with two 1.5 pood kettlebells. We did three types of walks: both KBs locked out overhead; both KBs in rack position; and farmers walks. Whenever I had to put them down, had to do squats or sprints.
Felt awful going up and down the court. Heat was definitely a factor, but so was lack of conditioning.
PT consisted of olympic form work with 45# bar. Then, we went outside with two 1.5 pood kettlebells. We did three types of walks: both KBs locked out overhead; both KBs in rack position; and farmers walks. Whenever I had to put them down, had to do squats or sprints.
Tuesday 4MAY10
CFFB
SWOD: Deadlift 5 RM; Inverted rows 12-12-12
285; 12-12-12
Felt strong on deadlift. Still having trouble getting into correct starting position, but aggressiveness was there. Inverted rows were are nice change. CFFB called for doing them on rings, but these were difficult enough.
DWOD: Sprints
2 x 100 meters
4 x 50 meters
8 x 20 meters
SWOD: Deadlift 5 RM; Inverted rows 12-12-12
285; 12-12-12
Felt strong on deadlift. Still having trouble getting into correct starting position, but aggressiveness was there. Inverted rows were are nice change. CFFB called for doing them on rings, but these were difficult enough.
DWOD: Sprints
2 x 100 meters
4 x 50 meters
8 x 20 meters
04 May 2010
Monday 3MAY10
CFFB
SWOD: Squat 5-5-5; Press 5-5-5
215-215-215; 120(f)-120(f)-120(f)
Really struggled on both strength lifts today. Felt tight on squats and had trouble getting into the hole. Need to warm-up better next time in order to get 220#. Press wasn't even close -- reps went 4-4-3. Will give 120# one more crack. If I fail, then it will be time for a reset on press.
DWOD: 10 minute AMRAP:
5 KB snatch (1.5 pood), right hand
5 KB snatch (1.5 pood), left hand
5 push-ups
9 rounds. Really pushed hard on this workout after failing miserably on press. Love working with the KB and was impressed with myself for handling 1.5 pood.
SWOD: Squat 5-5-5; Press 5-5-5
215-215-215; 120(f)-120(f)-120(f)
Really struggled on both strength lifts today. Felt tight on squats and had trouble getting into the hole. Need to warm-up better next time in order to get 220#. Press wasn't even close -- reps went 4-4-3. Will give 120# one more crack. If I fail, then it will be time for a reset on press.
DWOD: 10 minute AMRAP:
5 KB snatch (1.5 pood), right hand
5 KB snatch (1.5 pood), left hand
5 push-ups
9 rounds. Really pushed hard on this workout after failing miserably on press. Love working with the KB and was impressed with myself for handling 1.5 pood.
01 May 2010
Saturday 1MAY10
CFFB
DWOD: Complete 7 rounds of the following:
275# deadlift, 3 reps
6 HSPUs
9 box jumps (24 inch)
16.34
Amazing workout. Loving these Saturday workouts without the linear strength component. Had to scale down from 315# on deadlift. Also, used ab-mat for depth on HSPUs.
DWOD: Complete 7 rounds of the following:
275# deadlift, 3 reps
6 HSPUs
9 box jumps (24 inch)
16.34
Amazing workout. Loving these Saturday workouts without the linear strength component. Had to scale down from 315# on deadlift. Also, used ab-mat for depth on HSPUs.
Friday 30APR10
CFFB
SWOD: Squat 5-5-5; Push press 5-5-5
210-210-210; 135-135-135
Bar was moving awfully slow on last few reps of squat. Diet had been poor and felt very tired at the end of week. Going to need to be much more alert and aggressive on 215. Push press wasn't very explosive. Need to completely open hips and get up onto toes.
DWOD: 21-15-9, with 20# vest:
Push-ups
Pull-ups
Blown away by how difficult it was while wearing vest. Definitely something I need to incorporate more.
SWOD: Squat 5-5-5; Push press 5-5-5
210-210-210; 135-135-135
Bar was moving awfully slow on last few reps of squat. Diet had been poor and felt very tired at the end of week. Going to need to be much more alert and aggressive on 215. Push press wasn't very explosive. Need to completely open hips and get up onto toes.
DWOD: 21-15-9, with 20# vest:
Push-ups
Pull-ups
Blown away by how difficult it was while wearing vest. Definitely something I need to incorporate more.
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