WOD 12.26.09 "Cindy"

Workout out at CF Generations down near Philly, awesome little box.

Cindy
As Many Rounds as Possible in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats

17 Rounds + 5 pull-ups, 7 push-ups

Way off my PR, but not bad considering I am heavier and haven't done much conditioning work over the last few months and none of it longer than 10 minutes.

WOD 12.24.09

Squat
(135x5, 185x5, 225x3)
250x5
285x3
315x11

WOD 12.23.09

Bench Press
(95x5, 135x5, 165x5)
205x5
235x3
260x9

WOD 12.21.09

Deadlift
(185x5, 225x5, 275x5)

340x5
385x3
430x6

Last cycle I got 3 reps at 430, still feel liked I bitched out a little this time though, I felt like I left a rep or two on the bar. My deadlift mechanics just haven't felt right for a while.

WOD 12.19.09

Press
(75x5, 95x5, 105x5)

135x5
150x3
170x8

All I had time for as we got to the gym late and there were reduced hours today.

WOD 12.17.09

Squat
235x3
265x3
300x12

GHD Sit-ups 3x15
Back Extensions 3x15

Had nothing left after the rep out on squats. Fucked around on the GHD and called it a day

WOD 12.16.09

Bench Press
(115x5, 135x5, 165x5)

190x3
220x3
245x11

Plyo Pushup 5x5 on 15" Boxes

Dbell Press 35x12x2, 40x12

Kroc Rows 70x 42/43, 33/33

WOD 12.14.09

Power Snatch 1 rep on the minute, 145lbs x 10mins

Deadlift
(185x5, 225x5, 275x5)

320x3
365x3
410x6

Good Mornings 165x12x5
Hanging Leg Raise 10x5

WOD 12.12.09

Press
(75x5, 95x5, 105x3)

125x5
140x5
160x8

Doing 5 reps on the first two sets was a brain fart, supposed to do 3

5 x 120m row sprint

Strict Pull-ups: 15, 15, 15
Ring Dips: 15, 15, 15

WOD 12.10.09

Squat
(135x5, 165x5, 200x3)

215x5
250x5
285x13

Clean and Jerk 135, 155, 175, 185, 190

Step-up, 20" box, 50lb dumbells 10x2 each leg

WOD 12.09.09

Bench Press
(110x5, 135x5, 165x5)

185x5
205x5
235x12

Plyo Box Push-ups, 10" Boxes 3x10

DBell Press 30x12x3

Kroc Rows 70lbx40/40, 36/35

WOD 12.07.09

Deadlift
(185x5, 225x5, 275x3)

295x5
340x5
385x10

Snatch 1 rep on the minute, 145 x 10 mins

Good Mornings 165x12x5
Hanging Leg Raise 10x5

WOD 12.06.09

5 Rounds:
2 Hand Stand Push-ups
3 Jump Squats
4 Power Cleans 155lbs
5 Burpee Pull-ups
2 minute recover between rounds

R1 1:00
R2 1:00
R3 :56
R4 :45
R5 :32

Was a little conservative the first two rounds, then I started to pick it up and figure out so tricks for cycling reps together faster, the last round was just balls out. Would definitely be more aggressive if I did it again. Would probably play around with he exercise selection a little, but I really liked the structure of the workout, the rest intervals seemed right. it was a lot of fun as well.

WOD 12.05.09

Press
(75x5, 95x5, 105x5)
115x5
135x5
150x10

5 Rowing Sprints of 120m

Strict Pull-ups: 15, 12, 10

Dips: 35x15x3

The rep out on the press took alot out of me. Pull-ups and dips were harder thna they should have been.

WOD 12.03.09

Squat
(45x5)
135x5
165x5
195x5

Power Cleans 2 reps on the minute, 135 x 10 mins

Zercher Front Squat (Deadlift weight to start set)
115x10, 135x10, 155x10

45 Hand Stand Push-ups for time: 4:45

Last workout of the Back off week, back at it Saturday

WOD 12.02.09

Bench Press
(45x5, 95x5)
110x5
135x5
165x5

Push Press 3 reps on the minute, 115 x 10mins

DBell Rows
40x10x2

WOD 11.30.09

Snatch on the minute 135x10 minutes

Deadlift
(135x5)
185x5
225x5
275x5

Good Mornings 95x12x3
Hanging Leg Raise 15x3

Trying to take it easy on the accessory stuff during the back off week, dropped the weight and sets.

WOD 11.29.09

10-9-8-7-6-5-4-3-2-1
Power Cleans
Pull-ups
Time 10:00

back tightened up a little towards the middle, might have been because we couldn't bail and I put the bar down awkwardly a few times. Can't wait till we are in the new space.

WOD 11.28.09

Press
(45x5)
70x5
90x5
105x5

First Workout of the back off week. It is very odd to lift without needing at least one set of 45s.

Erg Sprints 10 Pulls x 5

Strict Pull-ups 10x10,11,10
Ring Dips 10x15x3

WOD 11.25.09

Back Squat

(135x5, 185x5, 225x5)

245x5

280x3

310x8

Power Clean 2 reps on the minute. 175 x 10 mins

Front Squat 175x10x5

WOD 11.23.09

Bench Press

(135x5, 165x5, 185x3)

205x5

230x5

255x8

Push Press 3 reps on the minute. 175 x 10 minutes.

Max Height Box Jump 48"

Kroc Rows 40,40 21,16

WOD 11.22.09

3 Rounds (Untimed):

50 Double-unders

3 Strict Muscle-ups

Time constraints limited what could be done, although I was feeling like I needed a light day anyway. Double-unders didn't start coming together until the second round. Probably finished the whole thing in about 5 or 6 minutes.

WOD 11.21.09

Snatch 1 rep on the minute. 155 x 10 mins

Deadlift

(185x5, 225x5, 275x3)

340x5

385x3

430x3

Good Mornings 155x12x5

Hanging Leg Raises 15x5

WOD 11.19.09

Press

( 75x5, 95x5, 105x3)

135x5

150x3

165x5

5x10 Pull Erg Sprints

Pull-ups 3x15

Ring Dips 3x15

WOD 11.18.09

3 Rounds:

20 Walking Lunges w/ 40lb Dumbbells

10 Kettlebell Swings @ 24kg

5 Power Snatches @ 95lbs

Time 6:05

When I came up with this I was looking to get some unilateral leg work in. It accomplished the task but I wasn't 100% happy with the design of the workout. If I were to prescribe this for a class I would probably move the RX weight for the lunges to 30 and double the number of swings. Still a decent little WOD.

WOD 11.16.09

Back Squat

(135x5, 185x5, 205x3)

230x3

265x3

295x8

Power Cleans 2 reps on the minute, 165lbs for 10 minutes

Front Squat 165x10x5

WOD 11.15.09

Bench Press

(135x5, 165x5)

190x3

215x3

245x8

Push Press 155lbs x 3 reps on the minute for 10 mins

Plyo Box to Box Jumps. 5 Boxes 24" high, 5 times through

Kroc Rows 2pd KB 30,30 26,26

WOD 11.14.09

Grace 3:25

Was all excited at first because I thought it was a PR, but it wasn't

WOD 11.12.09

Power Snatch 1 rep on the minute, 145lbs x 10 mins

Deadlift

(175x5, 225x5, 275x3)

315x3

360x3

405x5

Good Mornings 135x12x5

Hanging Leg Raises 15x5

WOD 11.11.09

Press

( 75x5, 95x5, 105x3)

125x3

140x3

160x5

Sprints 4x50m(with a 50m stride-in)

Chin-ups x 15, 15, 10

Ring Dips x 15, 15, 15

Afterwards:

21-15-9

225lb Deadlift

Ring Dips (Strict)

Time 2:54

WOD 11.09.09

As Many Rounds as Possible in 12 mins of:

5 Push Press 115lbs (65% BW)

10 Push-ups

15 Box Jumps

9 Rounds + 5 Push Press & 5 Push-ups

WOD 11.08.09

Squat

(135x5, 185x5, 205x3)

215x5

245x5

280x8

Power Cleans x2, On the Minute

155x10 mins

Front Squat

155x10x5

WOD 11.05.09

Bench Press

(135x5, 165x5)

175x5

205x5

230x11

Push Press, 3 reps on the minute, 10 minutes @ 135lbs

Plyo drill- Box to Box Jumps, 5 boxes 20" high, 5 times through

Kroc rows, 72kg KB, 25 each arm, 23 each arm

WOD 11.04.09

Power Snatch, 1 rep every minute, 10 minutes @135lbs

Went a little light on this since it was the first time.

Deadlift

(185x5, 225x5, 275x3)

295x5

340x5

385x6

Good Mornings 115x12x5

Hanging Leg Raises 15x5

WOD 11.02.09

Press

(45x5, 75x5, 95x5, 115x3)

120x5

130x5

150x7

Sprints 5x50m(with a 50m stride-in)

Strict Pull-ups x 15, 10, 7

Ring Dips x 15, 10, 12

Today was the first day of my new training cycle which I will describe in greater detail in another post.

WOD 10.26.09

Max Rounds in 12 minutes of:

5 Deadlifts at 1.5 x Bodyweight (265lbs)

10 Pull-ups

12 Rounds

Started off a little fast, got about 3 rounds in 2 minutes before I realized that wasn't sustainable. Staying calm, not rushing between the two stations, and never going to failure were key to not hitting the wall.

WOD 10.21.09 Erin

"Erin"

Five rounds for time of:

40 pound Dumbbells split clean, 15 reps

21 Pull-ups

Time 11:30 (PR)

WOD 10.19.09

Back Squat

Warm Up 135x5, 225x5, 275x3, 305x1

325x1

345x1

355 Fail

355x1

WOD 10.11.09

Deadlift

365x5
385x5
405x5
415x5
425x5

WOD 10.05.09

Back Squat

275x3

305x3

315x3

325x3

WOD 10.04.09

For Time:

75 Double Unders

15 Push Jerks, 135lbs

65 Double Unders

9 Push Jerks 135lbs

55 Double Unders

6 Push Jerks 135lbs

Time 8:00

DU's felt alright, was stringing them together well through the first two rounds.

WOD 10.01.09

First workout in a couple days

Did some box jumps to warm up, pretty much have the white box down now.

Back Squat
225x5
275x5
295x5
305x5

Very happy to hit 305 for 5 which works out to be about 80% of my 1RM.

WOD 9.18.09

Row 2k

7:17 (PR by 3 sec)

Fuck Rowing.

Did the round the block 60 burpee run with the foundations folks. 4:28, right after I ate dinner, good times.

Taught a short intro on the low bar back squat to all 3 classes today. Was a bit tounge tied the first go round, but found my language and hit my stride during the 6PM class. Great experience.

WOD 09.15.09

Worked out at Crossfit Virtuosity

10-9-8-7-6-5-4-3-2-1

135lb Bench Press

95 Snatch

Time 8:27

Bench was all unbroken, took a few breathes between reps on the later snatch sets. Fun workout, although after back to back bench press wod's I think my chest is gonna be sore for a few days

WOD 09.14.09

Missed a few again.

Bench Press 5x3

225x3

235x3

255x3

265x3

275x2

Really should have had that last one, my arm got out of postition, the bar stalled (but never started coming down) and then my spotter grabbed it. I really think I would have had it, I never lose lifts at lockout, I lose them coming off the chest. I'll have it next time around I'm sure.

WOD 09.09.09

Partner WOD

AMRAP in 15 minutes of:

Row for Calories

Wall Ball Shots with a 20lb wall

Partnered with Vincent, 398 reps.

Wall balls still suck

WOD 09.07.09

Ok this time I mean it.

30 Muscle-Ups for time:

5:42 as RX'd (PR)

Did the first 5 unbroken which was just enough to knock off a little chunk but not enough to burn myself out. Kept waiting to hit the wall, but I was able to keep my kips pretty clean. Aiming for 5:30 next time.

WOD 08.12.09

Been awhile, want to get to posting regular again.

Cleans for triples

185x3

195x3

205x3

215xF

Didnt get my elbows around quick enough on 215. After that miss just couldn't get back into the movement. Didn't feel too bad for not having cleaned heavy since like May.

WOD 09.18.09

Deadlift
410x2x6

Bench Press
255x2x6

Played with L sit pull-ups and HSPU's wasnt really feeling a metcon.

WOD 07.13.09

Front Squats

225x2x6

Power Cleans

185x2x6

Moderately heavy but enough volume to feel like a workout.

Metcon

3 Rounds of

10 Pull-ups

10 Burpees

1:49

Fun, quick and intense

WOD 07.08.09

50 Double-Unders

30 Body Weight Bench Press (175lbs)

50 Double-Unders

20 Body Weight Bench Press (175lbs)

50 Double-Unders

10 Body Weight Bench Press (175lbs)

50 Double-Unders

Time 16:41

I was able to string double-unders together by the 3rd round, actually got like 20 in a row a few times. Not really sure how it just sort of happened. Now to repeat and refine it.

WOD 07.06.09

5x3 Push Jerk

185x3x2

205x3

215x3

225x3

WOD 07.04.09 JacintoStorm

JacintoStorm

Run 620m

70 Squats

70 Push-ups

70 Pull-ups

70 Wall Balls w/20lb ball

70 Dealifts 95lbs

70 Kettlebell Swings 53lbs

Run 620m

Time 33:22

WOD 07.02.09

21-15-9

Mid Hang Cleans 135lbs

Burpees

12:39

WOD 07.01.09

Deadlift 3x3

415x3

455x3

485xFail

Running late from work, cut it to 3 sets. Didn't warm up much just jumped right into it.

WOD 06.28.09

Row 500m

30 Burpees

10 Push Jerks 165lbs

Time 5:33

Dropped the bar early on the push jerks had to clean it back up to the rack, cost me alot more time than it should have. I think I can sneak in under 5 next time.

WOD 06.27.09

Bench Press 5x1

255x1

275x1

300x1

315xF

Kinda pissed I nailed 315 a few weeks ago, but I knew I had nothing today, 275 felt heavier than it should have.

WOD 06.25.09

AMRAP in 20 minutes of:
10 Wall balls 20lbs
10 Kettlebell swings 2 pood (72lbs)
10 Pull-ups

9+1 wall ball

WOD 06.24.09

5x1 High Bar Back Squat
275x1
305x1
315x1
325x1
330xFail

Getting more comfortable with the high bar, still a wide gap between my 1RM high bar and low

WOD 06.22.09

Press 5x3
135x3
155x3
165x3
175x3
185x3
190x2

Last one would have been within 5lbs of my 1RM so I would have been suprised if I got it

WOD 06.21.09 Annie

"Annie"
50-40-30-20-10 reps for time of
Double Unders
Sit-ups

Time 10:28

I still hate double unders

WOD 06.20.09 Jackie

Jackie
Row 1000 meters
45lb Thruster, 50 reps
Pull-ups, 30 reps

Time 7:07

WOD 06.17.09

Bench Press
255x3, 275x3, 285x3, 290x1

WOD 06.15.09

Row 1000 meters x2 with a 5min rest.

R1 3:25
R2 3:45

WOD 06.14.09

High Bar Back Squat
275x3, 295x3, 305x3, 315x3, 325x1

Partner WOD
100 Wall Ball Shots
100 Knees to Elbow

Partnered on the WOD with Sal
Time 5:33

WOD 06.13.09

10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlift, 1.5x BW
Ring Dips (strict)

5:27 as rx'd (262.5lbs)

Weight was perfect, heavy enough that going unbroken was difficult. I still say kipping dips aren't bullshit though, but I don't mind doing them strict every now and again.

WOD 06.10.09

5 Rounds for time of
5 Overhead Squats at 115lbs
10 Pull-ups

3:11 as RX'd

Should have scaled up a touch, the bar was light enough that I didn't really have to pay attention to technique much at that weight. It was fun moving fast though

WOD 06.08.09

Bench Press
225x5, 245x5, 255x5, 275x5, 280x2

4th set was a struggle, didn't have much left for the last one. Would be interesting to see if I could get 280x5 fresh.

WOD 06.07.09

60 Doube Unders
15 Push Jerks 135lbs
60 Double Unders
9 Push Jerks 135lbs
60 Double Unders
6 Push Jerks 135lbs

Time 13:49

Double under still suck

WOD 06.06.09

High Bar Back Squat
225x5, 245x5, 265x5, 275x5, 285x5

Still getting a feel for the high bar squats

WOD 06.04.09

Complete 7 Rounds of
20 seconds of Deadlift 225lbs
40 seconds of Rest
20 seconds of Burpees
40 seconds of Rest

Reps:
DL 87
BP 79
Total 166

PR by a couple of reps. Last time I went out a litte harder on the first two rounds and was down to single digits by the end, having goals to shoot for helped me be more consistent this time around.

WOD 06.01.09

Deadlift
315x3, 405x3, 425x3, 455x3, 475x3 (PR)

I came pretty close to passing out on that last one, my vision went a little grey at the edges on the last pull and I had to drunk-walk over to the wall and sit down for a bit afterward.

WOD 05.31.09 Murph

"Murph"

1 Mile Run
100 Pull-ups
200 Push-Ups
300 Squats
1 Mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Time 45:45 as RX'd with a 20lb vest

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

WOD 05.28.09

Thruster Ladder
With a continuously running clock, perform one Thruster the first minute, two the second, three the third and so on until you can't keep up with the clock.

9 Rounds + 5 with 50lb Dumbbells

Row 500m
Time 1:33

The nice thing about a 500m is by the time it starts to suck it's almost over

WOD 05.27.09

High Bar Back Squat
135x5, 185x5, 225x5, 245x5, 265x5

Decided to go high bar because I have never done them before and I wanted to keep the weight light because I'm still recovering this week.

North East Qualifier

May 23rd and 24th

WOD 1
12 mins As Many Rounds As Possible of:
5 Thrusters 135lbs
10 Burpees

7 Rounds completed

WOD 2
Row 2K

Time 7:20

WOD 3
10-9-8-7-6-5-4-3-2-1
155lb Power Cleans
Chest to bar pull-ups
1.5 Pood Kettlebell swings

Time 13:33

WOD 05.18.09

Weighted Pull-ups, Chest to Bar
20x5, 30x5, 50x5, 58x5, 63x5

WOD 05.17.09

5 rounds for time of:
2 pood Kettlebell swing, 30 reps
30 Burpees
30 Abmat sit-ups

Time 26:50

WOD 05.16.09

Front Squat
185x5, 205x5, 215x5

Didn't go real heavy on this

3 Rounds:
5 Power Cleans 155
10 C2B Pull-ups
1:57

WOD 05.14.09

10-9-8-7-6-5-4-3-2-1
Bodyweight Deadlifts (175lbs)
Push-ups

Time 2:00 (PR)

I love this WOD

WOD 05.13.09

Snatch
125x3,135x3,145x3,155x3,165x3

Row 1K 3:25 (PR)

WOD 05.11.09

Back Squat
315x3, 335x3, 345x3, 350x3(PR), 350xfail

Had absolutely nothing on that last set. The 350 felt strong though, which was nice.

WOD 05.10.09

5 Rounds:
30 Double-Unders
20 Push-ups
10 Mid Hang Power Cleans, 135

Time 14:56

Fucking Double-Unders, I'm just good enough to get tire myself out with them, but not good enough to be efficient. Push-ups were unbroken, cleans weren't bad.

WOD 05.07.09

21-15-9 reps of
Thruster, 95lbs
Box Jump 28"

Time 6:00

WOD 05.06.09

Max Rounds in 12 Minutes of
5 Deadlifts at 262.5lbs (1.5xBW)
10 Pull-Ups

9 Rounds + 5 deadlifts

WOD 05.05.09

Went out to Crossfit Queens tonight

21-15-9
Kettlebell swings 44lb
Burpees

Time 3:15

Fun little burner

WOD's 05.02.09 Hoboken Pre-Qualifier Challenge

First WOD
5-4-3-2-1
Snatch 135lbs
Muscle-Ups
Time 6:30

2nd WOD
30 Thrusters at 135lbs
30 Burpees
1 Mile Run
Partition as desired
Time 14:03

WOD 4.30.09

Wanted to do some heavy lifting today:
Squat 325x2x4
Press 165x2x4
Deadlift 425x2x4

Finished with a metcon I adapted from CF Football
12-9-6
135 Power Cleans
Burpee Pull-ups
Time 4:54

WOD 04.29.09

Overhead Squat
155x3, 175x3, 185x3, 195x1, 195x3 (PR)

Dumbbell Press
35x5, 50x5

Dumbell Sotts Press
30x5, 50x4

The 50lb Sotts felt totally out of control

Knees To Elbows 3x8

WOD 04.27.09

5 Rounds For time of:
10 Power Cleans, 155 lbs
15 Wall Ball Shots, 20 lbs

Time 9:45

WOD 04.26.09

Took advantage of the weather and did a workout in Prospect Park
3 Rounds
40 Squats
30 Kettlebell Swings 16kg/35lb
20 Push-ups
Time 5:25

WOD 04.25.09 Helen

Helen
3 Rounds of:
400m Run
21 Kettlebell Swings (24kg/53lb)
12 Pull-ups

Time 7:56 (PR)

WOD 04.23.09

7 Rounds of:
20 seconds of Deadlift, 225lbs
40 seconds of rest
20 seconds of burpees
40 seconds of rest

DL- 86 reps
Burpees - 77
Total 163

WOD 04.22.09

Push Press
185x3
205x3
215x3
225x1
225x2

I think 225 by 3 is doable, I fucked up the first set with an improper rack and was spent by the second.

WOD 04.20.09

Front Squats
205x3, 225x3, 245x3, 255x2

Front squats were doing some unkind things to my lower back. Decided to cut it off there.

Row 1k
3:28
actually felt a good rhythm going on there at one point.

WOD 04.19.09

3 Rounds For Time of:
40 Double Unders
12 Box Jumps, 36" Box
21 Pull-Ups

Time 10:35

DU's still suck. Was an interesting workout from the perspective that even though I was out of breath after the DU's I could still fire through the jumps and pull-ups. Out of breath but not tired, different energy sources.

WOD 04.18.09 DT

DT

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Time 14:41

Much harder than I expected. Back tightened up like a son of a bitch. Still not too bad for a hero WOD.

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

WOD 04.16.09 Annie

Started off with some presses.
195x1 (PR)
180.5x3x3

Annie
50-30-30-20-10
Double-Unders and Sit-ups
Time 10:02

First time doing Annie as Rx'd, the double-unders annoy the shit out of me.

Kettlebell Swings 55lb KB, Max Reps 2mins on/2min rest/2min on
R1: 65 reps
R2: 45 reps

Grip was fried the 2nd round.

WOD 04.15.09

Went to the Red Hook Track in the morning, did some acceleration work and 4x100m with 1min recovery. Felt very very slow. Makes sense considering how I haven't tried to hit a top speed run in years. Still frustrating however.

Tried to to do a workout at SBK that night. Bad idea. I didn't space these runs out far enough, combine that with Monday night's squats and you get legs that don't work

WOD 04.13.09

Back Squat
315x3, 335x1, 365x1, 385F

Didn't think I'd get that 385 after running this morning.

WOD 04.13.09 AM

5K Run down Ocean Parkway
Time 23:54

A little faster than my last 5k about a year ago. Second half of the run was definitely faster than the first. Stride seemed to open up a bit after a mile and a half or so.

WOD 04.12.09

30 Muscle-ups for time
6:01

Did the first 7 with no breaks, just grip adjustment. Felt strong on all the attempts, smooth transitions. Had one miss around number 27 or so, but otherwise they all went up without a hitch.

WOD 04.11.09

50 Pull-ups
Run 400m
50 Ring Dips
Run 400m
50 Squats
Run 400m

Time 11:11

Felt slow, didn't eat enough yesterday, remedying that today.

WOD 04.05.09

Crossfit Total
Squat
375F, 380, 385F
380 ties my best ever, the first one failed because I didn't warmup properly, I took a few minutes to get ready after that and nailed 380.

Press
190, 195F, 195F
Still can't get past 190, had 195 at forehead level, just can't get my head through

Deadlift
500, 510F, 510F
First time at 500 in nine or ten months.

Total 1070
10lbs from a PR, I think on a day where I'm a little fresher I'd have had a shot at breaking it, but whatever, my strength is back where it was a year ago and I'm lighter, faster, and have more stamina.

Time for phase two.

WOD 04.04.09

Snatches
177x1
Lots of failures at 185 and 180.

I'm doing something wrong, I'm just not catching the damn thing right. I'm geting plenty of pull, I'm getting under it, but the reception is off and I keep anterior bailing.

Bench Press
290x1, 300x1, 315x1

Very happy to get back my 3 plate bench press.

Afterwords we took a Crossfit field trip to The Rock Club in New Rochelle, and did some rock climbing for a few hours. Did a mix of bouldering and wall climbing until my arms and hands were shot.

WOD 04.02.09

Squatted at CF Buffalo today
Did some blindfolded squats
135x5 and 225x5

The 225 squats felt strange with the blindfold, it's weird how much you rely on vision for proprioceptive cues.

Then took the blindfold off for some heavy singles.
315, 335, 365, 375

375 felt heavy but it wasn't too bad to push through the sticking point. PR is coming.

WOD 03.31.09

Got a workout in at Crossfit Buffalo

Seven rounds for time of:
10 Lateral Burpees
10 Ball Slams 20lb ball
10 Med Ball Cleans 20lb ball

Lateral Burpees are just burpees where you jump over a paralette each rep.

Time 13:40

Cool space, hoping to get another workout or two in before the end of the week.

WOD 03.26.09

Snatch
170x1x5

Snatch Pull
205x1x5

Press
190x1x5

Squat
325x1x5

Metcon WOD
5 Rounds for time of:
5 Power Cleans @ 155lbs
10 Pull-ups

Time 3:21

Grip was fried after 3rd round.

WOD 03.25.09

Clean
220x1x5

Bench Press
280x1, 285x1x4

Deadlift
475x1

Lost a couple clean on slow elbows. Bench Press felt easy so I scaled it up a touch. Deadlift was a bit of struggle but it went up.

WOD 03.23.09

Snatch
170x1x5

Press
190x1x5

Squat
357x1x5

Had to make up a missed snatch or two, wasn't receiving the bar well at the beginning. Pulls were fine.

Today was a good indicator of where this strength cycle has taken me, I haven't hit presses or squats that heavy in months

WOD 03.22.09

4 Rounds for time of:
10 Thrusters 95lbs
15 Burpees

Time 8:04

Thrusters were way harder than I thought they would be. The two movements don't look so similar but they both tax the shit out of the quads and front delts, oth felt shot by the 2nd round.

WOD 03.21.09

Power Cleans, seven heavy singles.

155, 175, 195, 205, 215, 225F, 225PR, 230F, 230PR
The 230 was a squat clean not a power clean, but it was still a PR for a squat clean.

WOD 03.19.09

Snatch
153x2x4

Snatch Pull
185x3x4

Press
171.5x3x4

Squat
291x3x4

Bench Press
265x5, 275x5

Bench press was just for fun at the end, I am really excited to retest my 1RM in a few weeks

WOD 03.18.09

Clean
198x3x4

Clean Pull
238x3x4

Bench Press
255x3x4

Deadlift
430x3

Mile Run 6:35

I thought the finish line was a little sooner than it was so I took it out a little faster than I should have, felt good to stretch the legs, first time I've run in a few months

WOD 03.16.09

Snatch
153x2x4

Press
171x3x4

Squat
321.5x3x4

Technically one of those snatches didn't count cause I caught it on my knees, but I didn't feel like doing it over. Squats felt heavy, my legs need an off day

WOD 03.15.09

Max Rounds in 12 Minutes of
5 Deadlifts at 1.5xBW (255lbs)
15 Pull-Ups

9 Rounds + 1 deadlift

WOD 03.14.09

For Time:
42 Ring Push-Ups
21 Back Squats, 185 lbs
30 Ring Push-Ups
15 Back Squats, 185 lbs
18 Ring Push-Ups
9 Back Squats, 185 lbs

Time 5:28

WOD 03.12.09

15-9-6 reps for time of:
Dumbbell Clean Burpees, 40 lbs
Weighted Pull-Ups, 40 lbs

Time 7:26

Ditched the heavy lifting in favor of the group WOD, I tried some snatching and pressing today and I was just shot from yesterday.

WOD 03.11.09

Clean
210x3x5

Clean Pull
251x3x5

Bench Press
266x3x5

Deadlift
451x3

Had a little trouble with the cleans and clean pulls, felt unfocused. Bench was easier than anticipated. Deadlift, went alright once I stopped fussing around.

WOD 03.09.09

Snatch
161.5x2x5

Press
180.5x3x5

Squat
340x3x5

Snatches felt a little out of sorts although I did have one of those magic pulls where the weight jumps up higher and faster than you expect it to.

Press was easier than I was dreading.

Squat just sucked, I haven't been under that much weight since I hurt my back, felt good to get it done though.

WOD 03.08.09 Diane

Diane
21-15-9
225lb Deadlifts/Hand Stand Push-up

Time 5:30 (PR by like 2 mins from over a year ago).

Deads were all unbroken, HSPU got real hard after the first round

WOD 03.07.09 Barbara

Barbara
5 Rounds for time of:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats

Rest 3 minutes between each round.

R1 2:23
R2 2:37
R3 2:50
R4 3:50
R5 3:45

First time keeping everything under 4min.

Hit the wall that 4th round but felt ok until it was all over. Then it was all dry heaves, and headaches, and rolling on the floor in pain. Barbara hates me, and I do not like her much either.

WOD 03.05.09 Grace

Snatch
145x2x4

Snatch Pull
175x3x4

Press
162x3x4

Skipped the squats today so I could have something left for Grace

Grace
30 135lb Clean and Jerks for time

Time 2:52 (PR by 47 seconds)
Grace is a fun little workout.

WOD 03.04.09

Cleans
187x3x4

Clean Pull
225x3x4

Bench Press
240x3x4

Deadlift
405x3

Afterword did some Rotator Cuff Prehab excercises and played with Hand Stand Push-ups on the rings. Still need to hook my feet on the straps for balance, those fuckers get hard quick.

WOD 03.02.09

Snatch
145x2x4

Press
162x3x4

Squat
305x3x4

Felt good to be back on the program. Made it through the presses and squats with a minimum of discomfort. The final test will be how it feels in the morning I guess, but as of right now I'm not worried about that being an issue.

WOD 03.01.09

20-16-12-8-4 reps for time of:
115lb Push Press
Pull-Ups
Time 5:00

Was good to do a workout with an overhead component. Made it through no problem, we'll see if there is any soreness tomorrow, but I'm not worried.

WOD 02.28.09

As Many Rounds as Possible in 15 Minutes of:
10 reps, Power Clean at 75% Bodyweight
15 reps, Push-ups
20 reps, Squats

8 Rounds completed at 120lbs (I messed up the math should have gone at 130). Felt good to do a full workout with intensity.

WOD 02.26.09

Push Jerk for singles
155, 185, 205, 225F, 225
Not a PR but it felt good to move some heavyish weight again.

Accessory WOD
Team workout. Teams of 4 will spend one minute at each station for three rounds accumulating as many reps/calories as possible. The group with the highest total wins!
Stations included: Pull-ups, Rowing, Box Jump, Rest

(representing Team Margie)
Pull-ups/Row/Box Jump
R1 51/15/32
R2 35/11/21
R3 25/12/32
The 51 pull-ups the first round were a new PR for me.

We won 726-698

WOD 02.25.09

Worked Snatch technique, did some light snatches at 125.

Metcon WOD
7 Rounds
10 Push-ups
10 Dumbell Cleans 30# dbls
Time 6:37

Getting back into things

Yesterday I got the go ahead from the doc to start lifting conservatively again, I did some squats working up to 195x5x3, then 10 sets of untimed Cindy. No real discomfort as I did them and more importantly I didn't feel any ill effects this morning. The anti-inflammitories have helped as well, leading me to believe that the discomfort came more from the inflammation than any structural damage. Looking to be a little more aggressive tomorrow and start hitting it full speed next week.

WOD 02.18.09 Fat Lynne

Did Lynne at BW+25lbs, so basically I got to feel what's it's like for a 195lb dude to do this workout.

BP/PU
R1: 20/20
R2: 15/21
R3: 10/20
R4: 11/20
R5: 6/13

The bench press wasn't that much worse, the pull-ups were much tougher in that my grip semed to fail really quick.

WOD 02.15.09

Deadlift
405x3, 425x3
had to cut it off there, my back is not cooperating on deadlifts (among other things)

Came up with a short WOD of some movements I can do pain free

100 Push-ups
40 Pull-ups
50 Push-ups
20 Pull-ups
25 Push-ups
10 Pull-ups

Time 7:35

WOD 02.12.09

Snatch
153x2x3

Snatch Pull
185x3x5

Press
171x3x5

Cut out the squats today, I've been having some pain in my lower back since doing Fran and today it just didn't feel right when I got under the bar for my 2nd warmup set at 225. Tomorrow is an off day and Saturday I can take it easy if need be.

WOD 02.11.09

Cleans
198x3x3

Bench Press
252x3x5

Weighted Pullups
72x3, 98x3, 100.5x3 (PR)

Deadlift
427.5x3

The cleans got interrupted (and the clean pulls eliminated) because of some issues with making noise, apparently there is some sort of show going on downstairs at the Lyceum. Thankfully we were able to get some deads in after the pansy ass actors went home.

WOD 02.09.09

Snatch
153x2x5

Press
171x3x5

Squat
321.5x3x5

Looking at this day on the schedule a few weeks ago, I thought it was gonna suck. Little did I know I'd be doing Fran the day before.

WOD 02.08.09 Fran

"Fran"
21-15-9 reps for time of:
Thrusters at 95lbs
Pull-Up

Time 3:24 (PR by 33 seconds)

It was a funny experience, after the first round of thrusters and pull-ups I actually felt ok. I was breathing alright and was thinking more or less straight. It only took 12 thrusters to change that, but still.

I want a sub 3 Fran by the end of the year, not sure how doable that is, but I'm throwing it out there.

WOD 02.07.09

Ascending/Descending workout of 225lb deadlifts alternated with burpees.

10 Burpees
1 Deadlift
9 Burpees
2 Deadlifts
8 Burpees
3 Deadlifts
7 Burpees
4 Deadlifts
6 Burpees
5 Deadlifts
5 Burpees
6 Deadlifts
4 Burpees
7 Deadlifts
3 Burpees
8 Deadlifts
2 Burpees
9 Deadlifts
1 Burpee
10 Deadlifts

Time 7:17

Thought it would be a little easier and faster than that. I was comparing it in my head to the deadlift/burpee WOD from the Games, 50 less pounds on the deadlift but 30 extra reps. The extra volume caught up to me after a while.

WOD 02.05.09

Snatch
136x2x5

Snatch Pull
165x3x5

Press
152x3x5

Back Squat
260x3x5

End of fairly easy week, next week is gonna suck.

Back Extensions 12x3
GHD Sit-ups 12x3

3 Rounds
Row 500m, Rest 1 min
R1 1:38
R2 1:52
R3 1:48

WOD 02.04.09

Clean
176x3x5

Clean Pull
212x3x5

Bench Press
225x3x5

Deadlift
380x3

WOD 02.02.09

Snatch
136x2x5

Press
155x3x5

Squat
286x3x5

30 Muscle Ups in 8:40

Had a nice pace going, was looking to finish right around 7 mins and then it all fell apart with one to go. A bunch of failures before I finally nailed the last one.

WOD 02.01.09

Did a ascending/descending workout of HSPUs and L -sit Pull-ups
15 Handstand Push-ups
1 L Pull-ups
13 Handstand Push-ups
3 L Pull-ups
11 Handstand Push-ups
5 L Pull-ups
9 Handstand Push-ups
7 L Pull-ups
7 Handstand Push-ups
9 L Pull-ups
5 Handstand Push-ups
11 L Pull-ups
3 Handstand Push-ups
13 L Pull-ups
1 Handstand Push-up
15 L Pull-ups

Time 14:03 (about 3 mins faster than the last time I did it back in July).

WOD 01.29.09

Snatch
145x2x5
Couple failures mixed in because of shitty catches

Snatch Pull
175x5x5

Press
161.5x5x5

Squat
275x5x5

Strict Pull-ups: 15, 12, 11
GHD Sit-ups 12x3
Back Extensions 12x3

WOD 01.28.09

Cleans
187x3x5

Clean Pulls
225x5x5

Bench Press
240x5x5

Deadlift
405x5

WOD 01.26.09

Snatch
145x2x5

Press
161.5x5x5

Squat
303.5x5x5

This is one of the weeks that looked rough when I looked at the lifting schedule, glad to have the first one out of the way.

WOD 01.24.09 Linda

"Linda"
aka 3 Bars of Death

Set up 3 bars, one with 150% of your bodyweight, another with your bodyweight and the last at 75% of your bodyweight. The heaviest bar you deadlift, the bodyweight bar you bench press and the lightest you clean

Do 10-9-8-7-6-5-4-3-2-1 reps of each exercise, cycling through each round from deadlift to bench press to clean and then back to deadlift for the next round. In other words 10 reps of Deadlift, 10 of bench press, 10 of cleans, then 9 deadlifts, etc.

Time 17:20 (PR by a lot)

This workout did some nasty things to my lower back, I'll be feeling it tomorrow. But I have been wanting to do this one for a while and it's the only thing I'm doing this weekend so fuck it.

WOD 01.22.09

Snatch
127.5x2x4

Snatch Pull
155x5x4

Press
142.5x5x4

Squat
245x5x4

Last workout of this backoff week, back at it hard next week.

WOD 01.21.09

Clean
165x3x4

Clean Pull
200x5x4

Bench Press
210x5x4

Deadlift
360x5

Afterword I received a crash course on running a WOD with a lot of moving pieces. I put 6 people from the L1 class through "The Dirty Thirty" in honor of a classmate's 30th birthday. Ten different exercises, two heats of three athletes. Thankfully it flowed alright and everyone seemed to have fun doing it.

WOD 01.19.09

Snatch
127.5x2x4

Press
142.5x5x4

Squat
268x5x4

This was the first backoff week, weights felt very managable.

Chin-ups
BWx20, 11, 10

Back Extension 12x3
GHD Sit-up 12x3

WOD 01.18.09

Overhead Squat
95x5, 125x5, 135x5, 155x5, 175x5
BWX15 seems along way off at this point.

Accessory Workout
10-9-8-7-6-5-4-3-2-1 reps for time of:
BW Deadlifts (I used 175lbs)
Push-ups
Time 2:31 (PR by 16sec)

I love that accessory WOD.

WOD 01.17.09

Did the C&J wod from the Games last year.

30 Squat Clean and Jerks for time.
Time 10:01

Brutal, almost 4 mins slower than last time. Might have had something to do with it being 85 degrees last time and it being 10 today.

Afterward I got to help some of the L2's with their Hang Power Cleans, and then I taught the Teaser Class. It was my first time working with a group (it was only 3 people) a little intimidating but definitely fun.

WOD 1.15.09

Snatch
136x2x5
Couple failures mixed in on the first two sets, was receiving the bar all funky.

Snatch Pull
165x5x5

Press
155x5x5

Squat
260x5x5

WOD
4 Rounds for time of:
30 Overhead Dumbbell Walking Lunges, 30lb dumbell
20 Pull-Ups

Time 6:35

WOD 01.14.09

Clean
176x3x5

Clean Pull
212x5x5

Bench Press
225x5x5

Deadlift
380x5

Weighted Pull-ups (singles)
72, 98, 108, 126
126 was questionable whether I made it over the bar or not

WOD 01.12.09

Snatch
136x2x5

Press
155x5x5

Squat
286x5x5

Accessory Work:
3 Rounds NFT
Virtual Shoveling 10 reps, each side (45lb plate each round)
Dips, 10 reps
Round 1: 72x10 Round 2: 108x10 Round 3: 110.5x10

Virtual Shoveling is a wacky ass exercise. Here's a video that shows what it is windows/mac

Then I tried dipping with some teammates hanging on me
1 Margie Dip, 1 Juliana Dip

I want to try dipping my body weight one of these days

WOD 01.11.09

Today was single power cleans

Power Cleans
185, 195, 200, 205, 215F

Afterward we worked on some L-sit progressions, Gillian did a phenomenal job breaking down ways to develop and improve a mature L-sit.

WOD 01.10.09

Weighted Pull-ups
53x3, 72x3, 82x3, 87x3, 92x3

Felt like I could have gone a little heavier.

30 Muscle-ups for time 8:20
Went out too fast, first 10 took a minute, last ten took almost 4 minutes.

WOD 01.08.09

Snatch
120x2x5

Snatch Pull
145x5x5

Press
135x5x5

Squat
230x5x5

Accessory Work
3 Rounds (not timed) of:
5 Turkish Get-Ups, each arm with 24kg (53lb) Kettlebell
10 Knees To Elbows

WOD 01.07.09

Day 2 of the strength program

Cleans
155x3x5
Clean Pulls
185x5x5
Bench Press
196x5x5
Deadlift
332.5x5
Russian Twists
BWx10, 15lbx10x2

Accessory Work
3 Rounds for time of:
2 Rope Climb Ascents, 15 ft
15 Handstand Push-Ups
Time 7:16

WOD 01.05.09

First day of my new Strength Program, I cut out the squats today because we had done squats yesterday with the same rep scheme but heavier than what my plan called for today.

Snatch
119x2x5
Press
135x5x5
Weighted Pull-ups
36x5, 53x5, 72x5, 72x5, 77x5

Accessory WOD
10 Rounds of
7 Med ball Cleans 20# ball/7 Jumping Squat Thrusts (basically a burpee minus the push-up)
10 rounds in 8:20

GHD Sit-ups and Back Extensions 12x3 each

and 1 Kipping Margie Pull-up (Margie is a 111lb teammate).

WOD 01.04.09

Back Squat 5x5
275x5, 295x5, 305x5, 310x5, 315x2
315 got heavy in a hurry

Accessory WOD
Kettlebell Swings 2 pood (32kg, 70lb)/Ring Dips
10-1/1-10 (starting at 10 swings and 1 dip then each round decreases b 1 swing and increases by one dip)
as Rx'd with 2 pood KB
Time 5:00

WOD 01.03.09

Power Cleans 5x5
135x5
155x5
175x5
185x5
185x5

Accessory work
4 Rounds for time of:
15 Dumbbell Push Presses, 40lb dumbells
30 Sit-Ups

Time 4:02

WOD 01.01.09 Crossfit Total

Total to start the New Year

Squat: 345, 355F, 355F
Press: 185F, 175, 185F
DL: 445, 495F, 495F
Total: 965

I have work to do, but I feel like I have a starting point at least. Have to figure out how to address the losses in maximal strength that I have had over the last few months.

Accessory workout
100 Burpees for time - 6:02