SWOD: Complete three sets of:
10 squats (5 RM)
Used 230# and it was incredibly difficult on the upper body. Broke sets in 3/2/2/2/1 and was able to handle the load. Wasn't able to get a break warm-up in due to lack of time. No more of that, however. From now on, I will warm-up properly before taking on sets of heavy squats -- no excuses!
DWOD: Complete three rounds for time of:
1 press (90% 1 RM)
1 strict pull-up
1 press (90% 1 RM)
3 strict pull-ups
1 press (90% 1 RM)
5 strict pull-ups
Had to scale down to 115# because I couldn't even get 125# overhead once. Upper body was wrecked from having the bar on my shoulders for so long during squats. Need to devote a ton of time to shoulder/chest flexibility or else it's going to get ugly.
14 March 2010
13 March 2010
Saturday 13MAR10
Warm-up: foam roller; shoulder/hip mobility work
DWOD: "Dumb Fran"
Complete 21-15-9 reps of:
40# dumbbell thrusters
chin-ups
06.57
Pretty solid effort today. Was supposed to use 50# dumbbells, but gym only had rubber ones up to 40#. Used a Dynamax ball to ensure proper depth on thrusters. First time doing volume kippings chin/pull-ups in a while, but was pleased with effort. Felt good to storm through a (relatively) heavy METCON again.
Post-WOD: hamstring flexibility work
DWOD: "Dumb Fran"
Complete 21-15-9 reps of:
40# dumbbell thrusters
chin-ups
06.57
Pretty solid effort today. Was supposed to use 50# dumbbells, but gym only had rubber ones up to 40#. Used a Dynamax ball to ensure proper depth on thrusters. First time doing volume kippings chin/pull-ups in a while, but was pleased with effort. Felt good to storm through a (relatively) heavy METCON again.
Post-WOD: hamstring flexibility work
11 March 2010
Friday 12MAR10
DWOD: CrossFit Football Total:
Power clean, 1 rep
Squat, 1 rep
Bench press, 1 rep
Deadlift, 1 rep
170 + 265 + 170 + 350 = 955
Today's results were incredible. I set a pr on every lift except bench press. Attempts on power cleans went: 150, 160, 170. Wasn't explosive at 160#, but was really fired up for 170#. Focused on not "donkey-kicking" and, instead, getting vicious extension against the ground. It actually went up without much trouble. Attempts on squat went: 225, 245, 265. Really focused on keeping the bar on the lower back and pressing the knees outward. Bar went up without much of a problem at 265#, which was amazing. Attempts on bench press went: 155, 170, 180(f). Was probably a little gassed at this point, but I can live with 170#. Had absolutely no chance of getting 180#, but it was good to feel that weight in my hands. Attempts on deadlift went: 315, 335, 350. There was a good deal of back rounding on the last two attempts, but they still counted. Should probably take a step back on this lift and focus on keeping the back arched.
Power clean, 1 rep
Squat, 1 rep
Bench press, 1 rep
Deadlift, 1 rep
170 + 265 + 170 + 350 = 955
Today's results were incredible. I set a pr on every lift except bench press. Attempts on power cleans went: 150, 160, 170. Wasn't explosive at 160#, but was really fired up for 170#. Focused on not "donkey-kicking" and, instead, getting vicious extension against the ground. It actually went up without much trouble. Attempts on squat went: 225, 245, 265. Really focused on keeping the bar on the lower back and pressing the knees outward. Bar went up without much of a problem at 265#, which was amazing. Attempts on bench press went: 155, 170, 180(f). Was probably a little gassed at this point, but I can live with 170#. Had absolutely no chance of getting 180#, but it was good to feel that weight in my hands. Attempts on deadlift went: 315, 335, 350. There was a good deal of back rounding on the last two attempts, but they still counted. Should probably take a step back on this lift and focus on keeping the back arched.
10 March 2010
Thursday 11MAR10
SWOD: Power snatch 3-3-3-3-3
100-100-100-100-100
Still suck at snatch. Feet are landing way too wide, and I'm losing explosiveness during the second pull.
DWOD: Complete the following:
Tabata 1 pood KBS
Rest one minute
Tabata burpees
Rest one minute
Tabata 1 pood KBS
Gave a great effort today. Averaged about nine reps on KBS and about five reps on burpees. It was good to do a METCON where I could handle the weight.
100-100-100-100-100
Still suck at snatch. Feet are landing way too wide, and I'm losing explosiveness during the second pull.
DWOD: Complete the following:
Tabata 1 pood KBS
Rest one minute
Tabata burpees
Rest one minute
Tabata 1 pood KBS
Gave a great effort today. Averaged about nine reps on KBS and about five reps on burpees. It was good to do a METCON where I could handle the weight.
09 March 2010
08 March 2010
Tuesday 09MAR10
SWOD: Deadlift 5 RM; Weighted pull-ups 1, 1, 1, 1, 1, 1, 1
305; 5, 10, 15, 20, 25, 30, 35
Felt strong on deadlift today. Warmed up well and then blasted off at 305#. Wore my VFFs, which was cool. Next up: three wheels! Weighted pull-ups were a new challenge. Not sure how helpful they are in terms of building strength, but they were fun. Barely got my chin over the bar at 35#, but it counted.
DWOD: Complete 8 rounds of:
Row 250 meters
Each round took approximately 00.50, and I rested 01.30 between rounds. Really enjoy the rowing intervals. Would have been nice to do some sprints on the track, but logistically, it's difficult. All in all, a great effort today.
305; 5, 10, 15, 20, 25, 30, 35
Felt strong on deadlift today. Warmed up well and then blasted off at 305#. Wore my VFFs, which was cool. Next up: three wheels! Weighted pull-ups were a new challenge. Not sure how helpful they are in terms of building strength, but they were fun. Barely got my chin over the bar at 35#, but it counted.
DWOD: Complete 8 rounds of:
Row 250 meters
Each round took approximately 00.50, and I rested 01.30 between rounds. Really enjoy the rowing intervals. Would have been nice to do some sprints on the track, but logistically, it's difficult. All in all, a great effort today.
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