Tuesday 12/20/2011

Been a while...


Mobility

15 min of Front Squat

155×1

15 min of Power Snatch
115x1

15 min of Power Clean
175x1

Thursday 10/20/2011

The Rx for the WOD was 115lb. I haven't done Snatches, let alone Power Snatches in months so I decided to go lighter.

OH Press

85x3
100x3
115x3
115x3
120x3

10 Rounds for Time
3 Power Snatch (95)
3 Burpees
7 Minutes 28 Seconds

Wednesday 10/19/2011

Didn't hit my 1RM for Power Cleans today (175lb). Also, I really don't like doing Front Squats for a timed workout. I'm just way to slow at them.

Wednesday Ultimate Conditioning (Mike's Class)Power Clean

115x1

135x1
145x1
160x1
165x1
165x1
170x1

15-12-9-6-3 For Time
Front Squat (95)
Burpees

9 Minutes 30 Seconds

Monday 10/17/2011

Had to use Dumbbells instead of a Kettlebell for the WOD because Apex doesn't have heavy KB's. 

Bench Press

135x5
165x5
185x5
195x4
205x3

4 Rounds for Time
12 Push Press (95)
12 DB Swings (50)
9 Minutes 52 Seconds

Saturday 10/08/2011

I was able to do 2 reps of 190 for Back Squat, my previous 1RM. So I guess that means I'm slowly getting stronger.

Power Clean

95x5 (Hang PC)
115x4 (Hang PC)
135x2 (x2)
140x2 (x3)

Back Squat
95x3
135x3
155x3
170x3
180x3
190x2 (failed 3rd rep)

5 Rounds for Time

5 Pull-ups
10 Push-ups
15 Sit-ups
20 Air Squats
(Rest 2 min between rounds)
16 Minutes 36 Seconds (-8 Minutes)

Thursday 10/06/2011

Pull-ups were taking forever on "Little Angie" so I stopped at 25 and moved onto the next thing. I've been putting kipping off for a while now, clearly I need to learn...

Deadlift

135x5185x5
205x5
225x3
255x3

Deadlift  (60 sec rest between sets)
235x2 (x10)

Little "Angie"

25 Pull-ups
50 Push-ups
50 Sit-ups
50 Air Squats 
10 Minutes 16 Seconds

Monday 10/03/2011

Stopped doing pull-ups for a while, got weaker. Sad.

Bench Press

95x5
135x5
165x5
185x3
195x3
210x3

Pull-ups (5 on the min. for 20 min.)
5-5-5-5-5
5-4-5-4-4
4-4-4-4-4
5-4-4-5-5
90 (of 100)

Sunday 10/02/2011

Today's WOD was brutal. Originally the rounds were 21-18-15-12-9-6-3...however half way through the workout it was clear Mike had underestimated the workout, so he decided to drop the 6-3 rounds. Not that that made much of a difference. It still kicked my ass hard. The only thing I had actual trouble with were the KB Squat Cleans.

Sunday Ultimate Conditioning (Mike's Class)
21-18-15-12-9 For Time
KB Squat Clean (52lb)
DB Push Press (30lb)
Deadlift (155lb)
Russian KB Swing (52lb)
*At the end of every round Bear Crawl 50 meters

42 Minutes 53 Seconds

Friday 09/30/2011

Push Press

95x3

115x3

135x2

Front Squat

95x3

115x3

125x3

135x3

145x3

Seated DB Shoulder Press
25x10
30x10
35x10
40x10

Wednesday 08/28/2011

Hit a new 1RM on the Clean & Jerk today. 1RM = 140. Today's workout kicked my ass. I was able to get 30 unbroken Swings before having to rest. Got the first 10 Squats pretty easily but after that it was a battle. Like I said, today's workout kicked my ass.

Wednesday Ultimate Conditioning (Mike's Class)
Squat Clean & Jerk

95x1

115x1

125x1

135x1

140x1

50-40-30-20-10 For Time
50 KB Swings (52lb)
40 Weighted Sit-ups (25lb)
30 Goblet Squats (52lb)
20 Burpees
10 Power Clean & Jerk (105lb)

10 Minutes 59 Seconds

Tuesday 09/27/2011

I'm actually starting to enjoy squats. Must be because I'm getting stronger on them. Again, used a 1RM of 190 to determine my set weights. For the WOD, surprisingly, the Thrusters didn't give me much trouble. I did them unbroken until Round 4, but was able to do them unbroken in Round 5. KTE are a bitch though. My grip was gone by the end of the 3rd Round.


Back Squat

125x3

135x3

150x3

160x3

180x3

5 Rounds for Time
9 Thrusters (65)
15 KTE
13 Minutes 4 Seconds

Monday 09/26/2011

Deadlifts today using my 1RM of 290 to decide on set weights. Deadlifts were consistant and I didn't seem to have any trouble lifting the weight. Grip didn't bother me today. For Lynne I rested 30 seconds between Bench and Pull-ups and 3 minutes between sets. Not sure what a "good" total is.


Deadlift

135x5

185x5

205x5

225x5

245x5

255x3

"Lynne" 5 Rounds Max Reps
Body Weight Bench Press (160)
Pull-ups
10 BP + 6 PU
12 BP + 8 PU
8 BP + 6 PU
9 BP + 7 PU
7 BP + 7 PU

80 Total Reps

1RM UPDATE

Here are my current 1RM's

Bench Press: 220lb

Back Squat: 190lb

Front Squat: 145lb

Deadlift: 290lb

Power Clean: 175lb

Hang Power Clean: 140lb

Push Press: 140lb

Friday 09/23/2011

Hit a new 1RM for Back Squat today (190lb). It seems light but I've never been a strong squatter, so it's good for me. I actually hit a few new 1RM this week so I need to post a list of where I'm at.


Back Squat

135x2

155x2

165x2

175x2

185x2
190x1


Hang Power Clean
2 On the Minute for 12 Minutes 
105x3 sets
115x9 sets

Thursday 9/22/2011

I haven't been doing as much CrossFit WOD's as I'd like. Maybe next week I'll make sure and do one every day...


Hang Power Clean

95x2

115x2

125x2

125x2

135x2

Push Press

95x5

110x5
120x5
125x5
135x5

Deadlift 
115x5
145x5
185x5
225x3
225x3
225x7 (Max Reps)

Monday 09/19/2011

I haven't been doing as much CrossFit WOD's as I'd like. Maybe next week I'll make sure and do one every day...

Bench Press

145x3

155x3

175x3

190x3

205x3

Back Squat

155x3

125x3

145x3

155x3

170x3


KTE for 20 Minutes (5 on the minute)
5-5-5-5-5
5-5-5-5-5
5-5-5-5-5
5-5-5-5-5
100 KTE

Sunday 09/18/2011 (Fight Gone Bad)

Fight Gone Bad workout. 3 Rounds for total reps, 1 minute per exercise, Rest 1 minute between Rounds. Hopefully next year I'll be able to break the 200 barrier. I would have this year but there were some Wall Ball's I had to discount because they didn't hit the 10 foot mark. Oh well.

Sunday Ultimate Conditioning (Mike's Class)
Fight Gone Bad 6
Wall Ball (20lb)
Sumo Deadlift High Pull (75lb)
Box Jump (20")
Push Press (75lb)
Row (Calories)

Round 1: 23-13-16-15-10 (77)
Round 2: 15-11-13-17-6 (62)
Round 3: 15-10-12-15-8 (60)

Total: 199 Reps

Wednesday 09/15/2011

Hit a new 1RM on the Power Clean tonight, though to be fair I'd never tried to max out. Also I could have run faster on the 400 meter but my calves started cramping up on the last 100. Very sad about that.

Wednesday Ultimate Conditioning (Mike's Class)
Power Clean

95x1

115x1

125x1

135x1

145x1

150x1

160x1

170x1

175x1 (New 1RM)

AMRAP 5
7 KB Squat Cleans (52lb)
9 Push-up

5 Rounds

AMRAP 3
3 Deadlift (95lb)
3 Bent Over Row (95lb)
3 Power Clean (95lb)
3 Push Press (95lb)

4 Rounds

Run 400 Meters
1 Minute 34 Seconds

Tuesday 09/13/2011

I really need to be better about keeping up with this thing. Today I did Bench Press, using a 1RM of 215lb.

Bench Press

140x3

150x3

170x3

185x3

200x5 (Max rep)

Power Clean

95x3

95x3

115x3

115x3

135x3


21-15-9 For Time
Knees To Elbows
Burpees
Air Squats
9 Minutes 20 Seconds

Wednesday 08/24/2011

Didn't feel like doing much today, need to get back into the habit of doing one crossfit workout a day.

Front Squat

95x5

115x5

120x5

135x3

135x3
135x3
135x3
135x4 (max rep)

Power Clean
95x5
115x5
135x5
135x5

Sunday 08/21/2011

Mike was out of town so the plan was for people to meet and do the class anyways. I was the only one there. I'll leave it at that. Needless to say I did not feel like doing the workout Mike made so I did my own. It was a modified version of Cindy which I will be calling "Big Cindy". It sucked far worse than I thought it would.

Skill: On the Minute, Every Minute For 20
1 Handstand Pushup 
20 HSPU

"Big Cindy" - AMRAP 20
5 Pull-ups
10 Push Press (95lb)
15 Wall Ball (20lb) 
5 Rounds +20 (5 PU, 10 PP, 5 WB)

Saturday 08/20/2011

Deadlifts galore today. Fun stuff.

Deadlift

150x5

180x5

205x5

225x5

245x5

Max Reps
60 seconds Deadlift (185lb)
60 seconds Rest
60 seconds Hand Release Pushups
60 seconds Rest
45 seconds Deadlift (185lb)
45 seconds Rest
45 seconds Hand Release Pushups
45 seconds Rest
30 seconds Deadlift (185lb)
30 seconds Rest
30 seconds Hand Release Pushups
30 seconds Rest
15 seconds Deadlift (185lb)
15 seconds Rest
15 seconds Hand Release Pushups
34 Deadlifts, 66 HRPU

Friday 08/19/2011

Didn't feel like doing much today. This whole week has been kind of "meh" at the gym. I need to kick it up this weekend and next.

Back Squat

95x3

115x3

125x3

135x3

155x3

165x3

170x3

Wednesday 08/17/2011

Handstand push-ups are getting better, though I missed 4 rounds. I just couldn't push myself up.

Skills: Handstand Push-up
1-1-1-1-1
1-1-1-1-1
1-1-1-1-1
1-0-0-0-0
16 Reps

Wednesday Ultimate Conditioning (Mike's Class)
AMRAP 12 Minutes
6 Barbell Bent Over Rows (95lb)
7 Power Clean (95lb)
8 Push Press (95lb)
OH Walk
6 Rounds +6 Rows

Monday 08/15/2011

Ah Monday after Mike's class. Sore is a word that comes to mind.

Power Hang Clean w/ Push Press

95x5

95x5

95x5

Bench Press

95x5

105x3

125x3

145x3

165x3

165x3

165x3

165x3

165x10

Pull-ups (wide grip)
5-5-5-5-5
5-5-5-4-4
4-5-4-4-5
4-5-5-5-5
94 Pull-ups

Sunday 08/14/2011

Today I decided my goal for August is to be able to one muscle up. I worked on HSPU today instead of negatives and I'm proud to say I can actually do them. It got harder around round 17 or so but I was still able to complete my reps. I'm currently using the abmat so I'm going about 2 inches from the ground. For the AMRAP today it was originally supposed to be 25 minutes long and not 20. Mike said we should aim for 7 rounds (before he dropped 5 minutes). He decided 3/4 the way through the WOD that he was lowering the time because "people were slowing down." I'm not sure where he was looking but I wasn't slowing down, in face I actually got a full round ahead of everyone else. I would have easily completed 7, maybe even 9 rounds had he not changed the time. Oh well.

Skills: Handstand Push-up
1-1-1-1-1
1-1-1-1-1
1-1-1-1-1
1-1-1-1-1
20 Reps

Sunday Ultimate Conditioning (Mike's Class)
AMRAP 20 Minutes
6 Deadlift (205lb)
8 Burpee
10 KB Swing (52lb)
200 meter Run
6 Rounds +5 DL

Saturday 08/13/2011

Just doing strength today since I'm doing UltiCon on Sunday. Did strict KTE today and I was surprised at how much control I had compared to when I used to do them. Dare I say they were easy?!

Hang Power Clean

95x2

115x2

125x2
130x2

130x2

130x2

135x2

Push Jerk
95x1
105x1
115x1
115x1
115x1
125x1
125x1
125x1
130x1


Knees-to-Elbows (5 on the minute for 20)
5-5-5-5-5
5-5-5-5-6
51 Reps

Friday 08/12/2011

Yay Deadlifts!

Deadlift
5 reps @ 40%/50%/60% 1RM, 2 sets of 3 @ 75% 1RM, 1 set Max

115x5

140x5

165x5

205x3

205x3

205x9

Modified Airforce WOD For Time
20 Thrusters (65lb)
20 Sumo Deadlift High Pulls (65lb)
20 Push Jerks (65lb)
20 Front Squats (65lb)
20 Power Snatches (65lb)
8 Minutes

Thursday 08/11/2011

On Sunday Mike helped me with my Squat form and I have to say it helped a lot. Instead of a wide stance I'm now keeping my feet below my shoulders, turning my feet out slightly. Squats feel easier now and I feel like I should have no problem getting stronger. I also did Grace today with 95lb and got a new PR. My goal is to be able to do it with the Rx weight below 5 minutes. Gotta work my way up!

Back Squat
5 Reps @ 40%/50%/60% 1RM, 4 sets of 2 @ 85% 1RM, 1 set Max
75x5

90x5

110x5

155x2

155x2

155x2

155x2

155x9

"Grace" For Time
30 Clean & Jerks (95lb)
3 Minutes 49 Seconds

Wednesday 08/10/2011

Pyramids are harder than you think. On a happy note I'm actually getting better at Handstands.

Skills: Handstand Push-up Negatives
4-4-4-4-4
4-4-4-4-4
4-4-4-4-4
4-4-4-4-4
80 Reps

Wednesday Ultimate Conditioning (Mike's Class)AMRAP Pyramid 1, 2, 3, 4, etc. in 10 Minutes
1 Squat Clean (95lb)
1 KB Swing (52lb)
6 Rounds + 2 Cleans

Monday 08/08/2011

Trying to build my strength back up. Started with Bench today. My current, dismal, 1RM is 205lb.

Bench Press
5 Reps @ 40%/50%/60% 1RM, 2 sets of 3 @ 75% 1RM, 1 set Max
85x5
105x5
125x5
155x3
155x3
155x10
185x3
195x3

Press

45x10

65x10

85x7

Sunday 08/07/2011

My back is shot! And I have a feelings my legs are going to hate me tomorrow.

Skills: Handstand Push-up Negatives
2-3-3-3-3
3-3-3-3-3
3-3-3-3-3
3-3-3-3-3
74 Reps

Skills: Wall Ball
5-5-5-5-5
5-5-5-5-5
5-5-5-5-5
5-5-5-5-5
100 Reps


Sunday Ultimate Conditioning (Mike's Class)

20 Deadlifts (185lb)
Run 100 meters
20 KB Swings (62lb)
Run 100 meters
20 Front Squats (95lb)
Run 100 meters
20 Burpees
Run 100 meters
20 Pull-ups (Dead Hang)
Run 100 meters
20 Box Jumps (24")
Run 100 meters
20 DB Squat (35lb)
Run 100 meters

22 Minutes 49 Seconds

Saturday 08/06/2011

I did a lot today. I suck at rowing yet again.

Every Minute on the Minute (20 minutes)
1 Power Clean (75lb)
2 Front Squat (75lb)
1 Split Jerk (75lb)
Completed

For Time

Row 500 meters
40 Air Squats
30 Sit-ups
20 Push-ups
10 Pull-ups
Row 500 meters
9 Minutes 58 Seconds

5 Reps on the Minute Every Minute (20 minutes)

5-5-5-5-5
5-5-5-5-4
4-5-4-5-4
5-5-5-5-5
96 Reps

Friday 08/05/2011

This week I've been working on finding my 1RM for my main lifts. I need to build my strength back up to where it was a few months ago! Today was determining my 1RM for Deadlifts.


Deadlifts

135x5

185x3

205x1

225x1

245x1

265x1

275x1 (1RM)


21-15-9 for Time
Power Snacth (75lb)
Burpees
8 minutes 17 seconds

Wednesday 08/03/2011

Ultimate Conditioning today. Worked on Squat form before class. Need to get stronger on ALL of my lifts.


Ultimate Conditioning
Squat Clean & Jerk

75x1

95x1

115x1

125x1

120x1

115x1

115x1

115x1

115x1

AMRAP 15 Minutes
15 Planks
30 Walking Lunges
15 KB High Pulls (52lb)
6 Rounds + 15 Planks, 12 WL

Saturday 07/30/2011

Less talk, more working out. Stretched and foam rolled for about 20 minutes and then did some snatch work. Then PVC OH Squats, Air Squats and Push-ups just to get warm.


Thrusters
7x45
7x65


7 Rounds for Time
7 Thrusters (75lb)
7 Burpees
11 minutes 43 seconds


Chin-ups (5 reps on the minute for 20 min)
5-5-5-5-5
5-5-5-4-4
4-4-4-3-4
4-4-4-5-5
89 Total Chin-ups

Dips (4 Rounds Max Reps)
15-2-11-8
46 Total Dips

Monday 07/25/2011

Been a long while since I've updated this thing, figured it was about time I started.


Thrusters

45x5

65x5

95x5
95x5
95x5
95x5

105x5

Power Cleans
105x5
125x5
125x5
125x5
125x5


21-15-9
Push-ups
Air Squats
Under 3 Minutes (didn't keep time)

Wendler Cycle 2: Back Squat (Week 3)

Wendler 5-3-1 Program, Cycle 2, Week 3. I'll be using my “Working 1RM” which is defined as 90% of your current 1RM. Today was Back Squat. I'll be using 195lb for my base weight. Had the day off work so I went to the gym early to get my workout done. Squats felt pretty good. I think I could have gotten a 4th rep out of the max weight but I held the weight too long before squatting. I could tell I wouldn't be coming back up, then again maybe it was that mentality that was really my problem. Either way, I was happy with 3. I've never been strong at squatting.

Started off the metcon with 80lb for the Power Snatch and at the 7 minute mark switched to 95lb. 80 just didn't feel like it was doing a whole lot. Then I decided since it was such a nice day and I didn't have to work I'd go for a run. I mostly ran but I will admit I had to stop a few times to walk/jog. My calves are killing me. I need to get used to running outside again for the Rugged Maniac coming up in August.


Back Squat

70x5

95x5

105x3

135x5

150x3

170x3 (max reps)

Every 30 Seconds for 10 Minutes
1 Power Snatch (80lb: Minutes 1-7)
1 Power Snatch (95lb: Minutes 7-10)
Completed


Run 3 Miles
31 Minutes

Wendler Cycle 2: Bench Press (Week 3)

Wendler 5-3-1 Program, Cycle 2, Week 3. I'll be using my “Working 1RM” which is defined as 90% of your current 1RM. Today was Bench Press. I'll be using 235lb for my base weight.My goal for 200lb Bench was 3 reps. I did 5 with mostly no problem. Guess I underestimated myself. Won't happen again. AMRAP kind of sucked. Thought I was going to rip my hands open on the Deadlifts, luckily no such thing happened.


Bench Press

85x5

110x5

135x3

160x5

180x3

200x5 (max reps)

AMRAP 12 Minutes
5 Deadlifts (235lb)
10 Toes to Bar
4 Rounds

Sunday UltiCon (4-17-2011)

Ulticon today. The first metcon was the CrossFit Open WOD #4 and man did it suck. I didn't even get close to 1 full round, though no one did. The second metcon sucked for only one reason. We were supposed to carry half our body weight 400 meters. This would have been fine except it's hard to hold 2 40lb sandbags on your shoulders for that long. It's also hard to hold 2 40lb dumbbells since my arms fatigue too quickly. So finally on the 3rd round I had the bright idea to use a 40lb weight vest and carry a 40lb sandbag on my back. World of difference. I ran the entire 400 meters and then killed the Ground to Overheads. Next time this comes up I'm using the weight vest/sandbag combo.



Sunday Ultimate Conditioning (Mike's Class) AMRAP 10 Minutes
60 Bar Facing Burpees
30 Overhead Squats (95lb)
10 Muscle Ups

60 Burpees + 4 OH Squats

3 Rounds (7 Minutes Each)
400 meter Carry (80lb)
Ground to Overhead (105lb)

4 GtOH, 2 GtOH, 24 GtOH

Wendler Cycle 2: Deadlift (Week 3)

Wendler 5-3-1 Program, Cycle 2, week 2. I'll be using my “Working 1RM” which is defined as 90% of your current 1RM. Today was Deadlift. I'll be using 315lb as my base weight.No time for a metcon today so I just did my Deadlifts and got out of the gym. On the Bright side I was able to do 270lb for 2 reps. Last week I only got 255lb at 1 rep.


Deadlift

115x5

145x5

170x3

215x5

240x3

270x2 (max reps)

Wendler Cycle 2: OH Press (Week 3)

Wendler 5-3-1 Program, Cycle 2, week 3. I'll be using my “Working 1RM” which is defined as 90% of your current 1RM. Today was OH Press. I'll be using 140lb as my base weight. Running was actually good. I ran faster then I thought I would and I never got winded once. Crazy stuff CrossFit does for ya!!!


OH Press

50x5

65x5

75x3

95x5

110x3

120x2 (max reps)

Run, Run, Run
Run 1600 Meters
7 Minutes 12 Seconds
Rest 3 Minutes
Run 1200 Meters
5 Minutes 13 Seconds
Rest 2 Minutes
Run 800 Meters
3 Minutes 30 Seconds
Rest 1 Minute
Run 400 Meters
1 Minute 45 Seconds

Wendler Cycle 2: Bench Press (Week 2)

Wendler 5-3-1 Program, Cycle 2, Week 2. I'll be using my “Working 1RM” which is defined as 90% of your current 1RM. Today was Bench Press. I'll be using 235lb for my base weight. Wanted to stick with 135lb for the Power Cleans so I decided not to do Hang Power Cleans. I was kind of talking during the metcon so 18 minutes does not reflect my true time. It probably would be lower.


Bench Press

85x5

105x5

135x3

150x3

170x3

190x6 (max reps)

5 Rounds For Time
10 Power Cleans (135lb)
10 Elevated Push-up (24")
18 Minutes 13 Seconds

Wendler Cycle 2: Deadlift (Week 2)

Wendler 5-3-1 Program, Cycle 2, week 2. I'll be using my “Working 1RM” which is defined as 90% of your current 1RM. Today was Deadlift. I'll be using 315lb as my base weight. I thought I'd be able to do more with 255lb but for some reason it felt heavy today. Hopefully it was just a fluke, I'd hate to be losing strength.


Deadlift

115x5

145x5

170x3

200x3

230x3

255x2 (max reps)

Snatch

45x2

55x2

65x2

75x2

85x(F)/1/(F)


For Time
Row 500 Meters

1 Minute 51 Seconds

Run 400 meters
1 Minute 36 Seconds

Wendler Cycle 2: Back Squat (Week 1)

Wendler 5-3-1 Program, Cycle 2, week 1. I'll be using my “Working 1RM” which is defined as 90% of your current 1RM. Today was OH Press. I'll be using 195lb as my base weight.


Back Squat

70x5

90x5

105x3

115x5

135x5

150x5 (max reps)

5 Rounds For Time
15 Push Press (65lb)
15 KTE
9 Minutes 42 Seconds

Deadlifts Galore

Wendler 5-3-1 Program, Cycle 2. I'll be using my “Working 1RM” which is defined as 90% of your current 1RM. Today was Deadlift, since I missed doing them on Saturday. I was hoping to get about 5 or 6 rounds for this metcon so I actually outperformed what I thought i would. I need to stop that.

Added 10lb to my current 1RM Deadlift. So now I'll be using 315lb as a base.


Deadlift

125x5

145x5

170x3

185x5

215x5

245x4 (max reps)

Sunday Ultimate Conditioning (Mike's Class)
AMRAP 15 Minutes
9 Deadlifts (155lb)
12 Push-ups (hand release)
15 Box Jumps (24")
7 Rounds

Clean Snatch

Haven't done Cleans or Snatches in a while and I felt like doing them. Deadlifts for the metcon were supposed to be 50% of your body weight, so for me it would have been 80lb. I wanted to use at least 95lb though so I did. To compensate I lowered the DB Push Press to 35lb from 40lb.


Snatch

45x5

55x5

65x5

75x3

Cleans

95x5

95x5

AMRAP 10 Minutes
10 Deadlifts (95lb)
10 DB Push Press (35lb)
6 Rounds + 5 DL

Wendler Cycle 2: Press (Week 1)

Wendler 5-3-1 Program, Cycle 2. I'll be using my “Working 1RM” which is defined as 90% of your current 1RM. Today was Press. I wasn't sure how many reps I'd be able to get for 110lb and I'm actually slightly impressed I was able to get 5. I didn't have forever to spend at the gym so I decided for the metcon I would do push-ups for every other set instead of 4 rounds of pull-ups. Smartest idea ever.

Added 5lb to my current 1RM Press. So now I'll be using 140lb as a base.


OH Press

50x5

65x5

80x3

85x5

95x5

110x5 (max rep)

4 Rounds For Time
5 DB Cleans (35lb)
10 KTE
15 Pull-ups/push-ups (every other round)
13 Minutes 17 Seconds

Wendler Cycle 2

Starting a new 4 week cycle of the Wendler 5-3-1 Program. “Working 1RM” is defined as 90% of your current 1RM. If you completed the previous 4 week cycle your working 1RM for this cycle should be set 5lbs heavier for the Press and Bench and 10lbs heavier for the Squat and Deadlift.

So my new 1RM for the lifts are as follows:

• OH Press: 140lb
• Bench Press: 235lb
• Deadlift: 315lb
• Squat: 195lb

Wendler Week 4: Bench Press (Deload)

Today was Wendler 5-3-1 week 4, Bench Press. Deload week, which means light weight and low reps. It took all my restraint not to throw heaver plates on the bar or do more reps than required. But I got through it. Today's metcon actually called for 135lb for the Ground to Overhead. I tried to do it but there was no way that was happening. I went as heavy as I was able to though. I actually pushed myself hard and was determined to get under 10 minutes...which I did. I did all my Swings unbroken, which I'm pretty proud of.


Bench Press

85x5

105x5

125x3

5 Rounds For Time
5 Ground to Overhead (115lb)
10 KB Swings (52lb)
9 Minutes 16 Seconds

I hate Sit-ups More Than Running

I am not a fan of running. With that said I feel like I've gotten faster at sprinting over the last year or so. I'm also not a fan of sit-ups, I'm too slow at them for timed work. Guess I need to work on that.



Sunday Ultimate Conditioning (Mike's Class)
5 Rounds For Time
400 meter Run
30 Sit-ups
15 Deadlifts (115lb)
21 Minutes 30 Seconds

Wendler Week 4: OH Press (Deload)

So it's the 4th and final week of the Wendler 5-3-1 and it's a deload week. I don't normally take a deload week and just keep on lifting heavy, so this may be a good break. The metcon today was "Helen" which I've done before I believe. I can't remember what my time was last time but I do believe this was my fastest. I was able to do the first 2 rounds of KB Swings unbroken, which was great. The third round I broke them up into 8/10/3 with less break in between then I normally take. Pull-ups I did rounds of 2 or 3 for the last 2 rounds. I really need to learn how to kip, these dead hang pull-ups are going to kill me!



OH Press

45x5

50x5

60x5

75x3

Helen (3 Rounds For Time)
Run 400 meters
21 KB Swings (52lb)
12 Pull-ups
12 Minutes 32 Seconds

Practice Makes Perfect

So I practiced Double Unders tonight and I made a helpful discovery...my cable/rope is too LONG. I'm about 5'9 and I got a 8'11 rope. Well I've been jumping and using a lot of shoulder to turn the rope. When I tried to position my arms correctly for Double Unders (after watching some DU videos) and use only my wrists to turn the rope I found that the rope was hitting way out in front of me. I'm thinking I need to get a cable that's about 8'9.



4 Rounds For Time
20 Burpees
Row 500 meters
18 Minutes 8 Seconds