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
Thursday, April 30, 2009
WOD 04.29.09
Monday, April 27, 2009
Sunday, April 26, 2009
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
3 Rounds
40 Squats
30 Kettlebell Swings 16kg/35lb
20 Push-ups
Time 5:25
Saturday, April 25, 2009
WOD 04.25.09 Helen
Helen
3 Rounds of:
400m Run
21 Kettlebell Swings (24kg/53lb)
12 Pull-ups
Time 7:56 (PR)
3 Rounds of:
400m Run
21 Kettlebell Swings (24kg/53lb)
12 Pull-ups
Time 7:56 (PR)
Thursday, April 23, 2009
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
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.
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.
Monday, April 20, 2009
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.
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.
Sunday, April 19, 2009
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.
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.
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.
Thursday, April 16, 2009
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.
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
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
Monday, April 13, 2009
WOD 04.13.09
Back Squat
315x3, 335x1, 365x1, 385F
Didn't think I'd get that 385 after running this morning.
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.
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.
Sunday, April 12, 2009
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.
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.
Saturday, April 11, 2009
Sunday, April 5, 2009
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.
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.
Saturday, April 4, 2009
WOD 04.04.09
Snatches
177x1
Lots of failures at 185 and 180.
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.
Thursday, April 2, 2009
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.
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.
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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.