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
Welcome
a space where I will rant about: baseball, fitness training, MMA, comic books, video games, philosophy, politics, society, and general assclownery.
NOTE: I annotate all my lifting as weight x reps x sets, so 200x3x5 would be 200lbs done for three repetitions for five sets.
Thursday, January 29, 2009
Wednesday, January 28, 2009
Monday, January 26, 2009
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.
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.
Saturday, January 24, 2009
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.
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.
Thursday, January 22, 2009
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.
127.5x2x4
Snatch Pull
155x5x4
Press
142.5x5x4
Squat
245x5x4
Last workout of this backoff week, back at it hard next week.
Wednesday, January 21, 2009
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.
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.
Labels:
Bench Press,
crossfit,
deadlift,
learning on the job,
snatches
Monday, January 19, 2009
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
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
Sunday, January 18, 2009
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.
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.
Saturday, January 17, 2009
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.
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.
Thursday, January 15, 2009
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
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
Labels:
crossfit,
Lifting heavy shit,
press,
snatches,
squat
Wednesday, January 14, 2009
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
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
Labels:
Bench Press,
cleans,
crossfit,
deadlift,
Lifting heavy shit
Monday, January 12, 2009
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
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
Labels:
crossfit,
Lifting heavy shit,
press,
snatches,
squat
Sunday, January 11, 2009
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.
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.
Saturday, January 10, 2009
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.
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.
Thursday, January 8, 2009
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
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
Labels:
crossfit,
Lifting heavy shit,
press,
snatches,
squat
Wednesday, January 7, 2009
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
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
Labels:
Bench Press,
cleans,
crossfit,
deadlift,
Lifting heavy shit
Monday, January 5, 2009
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).
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).
Sunday, January 4, 2009
Saturday, January 3, 2009
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
135x5
155x5
175x5
185x5
185x5
Accessory work
4 Rounds for time of:
15 Dumbbell Push Presses, 40lb dumbells
30 Sit-Ups
Time 4:02
Thursday, January 1, 2009
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
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
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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