Tuesday 6APR10

CFFB

SWOD: Power snatch 2-2-2-2-2-2-2-2

110-110-110-110-110-110-110-110

Snatches are definitely still a weak spot for me, but I've been able to slowly add more weight. Felt like a lot of reps needed to be pressed out at the top, but I was able to lock them out nonetheless. As long as my other lifts continue to improve, I can live with snatches remaining as my goat.

DWOD: Complete 7 rounds of the following:

95# SDLHP, 7 reps
7 box jumps (24 inch)

7.10

Stole this workout from the Virginia sectionals. Probably could have gone slightly faster if box was more solid. SDLHPs felt strong. Didn't want to do CFFB DWOD today because it called for heavy deadlifts and toes-to-bar. Still recovering from lower back injury and don't want to press my luck.

Monday 5APR10

CFFB

SWOD: Squat 10-10-10; Press 5 RM

160-160-160; 125(f)

Workout called for 70 percent of 5 RM, which for me is still 230#. Weight felt fairly light, but it was great for me to get back into squatting. Forgot to loosen hamstrings beforehand, which could have helped. Was able to muster three reps on press, but failed half way through the fourth. It has been a while since I did any heavy pressing, either overhead or on bench.

DWOD: Complete 10 rounds of the following with one dumbbell:

One-armed power clean (right)
One-armed front squat (right)
One-armed push press (right)
One-armed front squat (right)
One-armed push press (right)
One-armed power clean (left)
One-armed front squat (left)
One-armed push press (left)
One-armed front squat (left)
One-armed push press (left)

4.40 with 40# dumbbell. Didn't have to put down the dumbbell at any time, which would have resulted in a burpee penalty. Power cleans and front squats were very easy at this weight -- push press became somewhat heavy, but no reps were ever in doubt. Next time, will consider using heavier dumbbell, or even a 1.5 pood KB.

Sunday 4APR10

Rest day

Saturday 03APR10

CrossFit Cape Cod

"Football Gone Bad"

Spending one minute at each station, complete three rounds of the following exercises:

45# dumbbell thrusters

Box jumps

Push-ups

Double-unders

Row (calories)

303 total reps. Without a doubt, the hardest I've ever pushed during a workout. Probably stormed through the first round too fast, but that's when I scored my highest marks, including 55 double-unders. Couldn't believe how short the one minute felt for rest; was still winded when thrusters started up again. Still need work on push-ups and other pressing movements in general.

Basketball at 1500 with RS, JN, and PP.

Friday 02APR10

CrossFit Cape Cod

Thruster 1 RM

175

Still felt a little tight in my lower back, but it didn't affect me too much. Exercise turned into a front squat/press once I hit 175#; tried 185# afterward but just couldn't get any explosiveness in the transition.

Complete 3 rounds for time of:

15 medicine ball pull-ups

400 meter run with medicine ball

Rest 30 seconds

This workout was unlike anything else I've ever done. Pull-ups were incredibly difficult because it hard to control the ball between my legs. Started to develop a rhythm towards the end, but it was too late. Used various techniques on the run, including resting the ball on top of my head. It was definitely a new stimulus to the body.

Thursday 01APR10

CrossFit Cape Cod

Power clean 1 RM

175(pr)

Have never felt as powerful as I did on power clean today. 175# went up without a problem. Attempted 185# twice, but couldn't finish the rack position. The weight went above chest height on both attempts, but I didn't have the confidence to be aggressive under the bar. Definitely think 185# is a mental barrier.

Tabata K-to-E

Rest 45 seconds

Tabata row

Abs were fried after K-to-E, and really felt them on the rowing machine. Love the intensity at CCC and look forward to working out here for the next two days.

Wednesday 31MAR10

Rest day