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