5, 3, 1, GO!

Today at CrossFit Durham starts the Wendler 5-3-1 Program. I'll be using my “Working 1RM” which is defined as 90% of your current 1RM. Today was Press. I did Press yesterday but I decided to just go ahead and do it again since I didn't want to throw off the program from the beginning. I also threw in the Endurance WOD for good measure. It was alright.


OH Press

45x5

60x5

70x5

75x5

90x5

100x8 (max reps)

10-9-8-7-6-5-4-3-2-1 Reps For Time
Chin-ups
Push-ups

6 minutes 33 seconds

Endurance WOD: 3 Rounds
20 Seconds on/ 60 Seconds off
20 Seconds on/ 50 Seconds off
20 Seconds on/ 40 Seconds off
20 Seconds on/ 30 Seconds off
20 Seconds on/ 20 Seconds off
20 Seconds on/ 10 Seconds off

Labor Pains

I just want to say I will never make another CrossFit WOD without first running it past my bro. It. SUCKED. Hard core. I was literally dripping with sweat by the time I got to the round of 15 reps. Like a faucet.


OH Press

75x5

85x5

95x5

105x5

Push Press

115x5

125x5

135x4


"Labor Pains" 21-15-9
Power Snatch (95lb)
Deadlift (135lb)
Burpees
Front Squat (95lb)
Power Clean (95lb)
31 minutes 26 seconds

Out of Energy

Doing heavy Deadlifts on an empty stomach is a bad idea. I failed at 285lb and it felt like it was because I didn't have the energy. Not much more to say about today. Still need to work on Double Unders...a lot.


Deadlift

200x3

215x3

245x3

260x3

285 (Fail)

225x6

185x6

Snatch
55x5

65x5

75x3


AMRAP in 12 Minutes
15 Double Unders
15 Push-ups
6 Rounds + 6 DU

Back Attack

I need to do more squats. Period. 175 was a bit shaky for 3 reps. Nothing more to say about today. I had the pleasure of watching my brother do the WOD I made for him. He's a beast.


Back Squat

120x3

135x3

150x3

160x3

175x3

5 Rounds For Time
20 Sit-ups (Decline)
5 Push Jerks (105lb)
8 minutes 32 seconds

Lifting Mixer

Wasn't sure what to do today so I decided to do a bit of everything.


Power Clean

95x5

135x5

140x5
 

Deadlift

205x5

205x5

225x5

Squat Thruster

65x5

95x5

105x5

4 Rounds For Time
Row 500 meters
3 Rounds of 5 Pull-ups/10 Push-ups/15 Air Squats
25 minutes 36 seconds

Birthday 26

Yup, today's my 26 birthday. Happy Birthday to me! (And my bro.) The nice folks over at CrossFit Durham made Mike into a WOD. Let me just say "Mike" kicked my ass.


Snatch

45x5

65x5

70x5

75x5

"Mike's Birthday WOD" AMRAP in 9 Minutes
9 Deadlifts (100lb)
7 Squat Cleans (100lb)
5 Jerks (100lb)

3 Rounds

AMRAP in 3 Minutes
Burpees (w/ a jump 6" above your standing reach)
31 Burpees

Doin' the Dougie

Today was bench. The strength portion of today's workout felt kind of short but alas, I didn't make myself do anything else. I needed a little help with my third rep of 215 but not enough to count it as a fail.


Bench Press

150x3

160x3

185x3

195x3

215x3

"Doug" 9-15-21 For Time
Dips
Pull-ups
Power Cleans (135lb)
14 minutes 43 seconds

AMRAP Double Unders in 2 Minutes
35 DU

Coughtastic Sunday

Yea so today sucked. Everybody in class was pretty much sick and coughing through this workout. The Burpees actually weren't as bad as I thought they'd be. The jump ropes were easy but time consuming.


Sunday Ultimate Conditioning (Mike's Class)
AMRAP 40 Minutes
700 Jump Ropes (once)
100 meter Sprint
10 Clusters (65lb)
10 Box Jumps (26")
10 Burpees
100 meter Sprint
10 Burpees
10 Box Jumps (26")
10 Clusters (65lb)
26 KB Swing (52lb)
2 Rounds + 100 meter Sprint and 10 Clusters

Saturday

No CrossFitting today, just lifting.


Weighted Pull-ups

BWx5 (wide grip)

BW+25 x 5 (wide grip)

BW+35 x 5 (wide grip)

BW+50 x 2 (wide grip)

BW+50 x 5 (inside grip)

BW+50 x 5 (inside grip)

BW+50 x 5 (inside grip)

BW+60 x 3 (inside grip)

Weighted Dips

BW+60 x 5

BW+60 x 5

BW+60 x 5

Pressing Matters

I think I could have gone a little heavier with my Power Cleans as 115 felt a bit light given that I had a whole minute to do 3.


OH Press

90x3

95x3

110x3

115x3

130x1

130x2 (Push Press)

On the Minute for 12 Minutes
3 Power Cleans (115lb)
36 Power Cleans

Monday's Are Easy

Didn't really feel like working out too hard today. Luckily Mike's class was a recovery class, which meant it was an "easy" day. I did a few rounds of OH Squats first, which actually felt good.


OH Squat

45x3

65x3

70x3

80x3

Monday Ultimate Conditioning (Mike's Class)
3 Rounds (Warm-up)
5 Air Squats
5 Push-ups
10 Sit-ups

Workout For Time
50 Air Squats
100 meter sprint
50 Push-ups (Hand Release)
100 meter sprint
50 KB Swing (52lb)
100 meter sprint
50 Sit-ups
100 meter sprint
50 Barbell Rows (75lb)
100 meter sprint
14 minutes 50 seconds

Deadly Sunday Fun

My legs finally felt good enough to do some Front Squats today. Decided to work on my 5 Reps. Then I threw in some Power Cleans just for good measure. For the metcon the Rx called for 225lb...or 40% 1RM. My 1RM is 305lb, so I should have used about 125lb. I used 135lb instead.


Front Squat

85x5

105x5

125x5

135x5

145x2

Power Clean & Jerk

95x5

115x5

135x3

Dead Run For Time
21 Deadlifts (135lb)
400 meter Run
18 Deadlifts
400 meter Run
15 Deadlifts
400 meter Run
12 Deadlifts
400 meter Run
13 minutes 3 seconds

Big Benchin'

I always enjoy Bench Press days. I also decided to work on Snatches a bit and my form felt pretty good. Usually I do sets of 1 for snatches but I'm trying to work on sets of 5 from now on. I could have gone heavier but I didn't want to hurt myself. Next time for sure though. Then since I'm trying to work on double unders I made up my own metcon to do. For what it was it kind of kicked my ass. All my pull-ups were dead hang since I can't kip.


Bench Press

95x3

125x5

150x5

160x5

185x5

195x5

135x10

Snatch

45x5

55x5

65x5

"10-4" 5 Rounds For Time
10 Pull-ups
10 Double Unders
10 Push-ups
10 Air Squats
9 minutes 58 seconds

Time To Clean It Up

And my legs are still fried. Lot's of stretching was had tonight. I may even have to do some more. My hands are healing so with any luck I won't have to wrap them next week. Did a lot of Power Cleans this week and I'm starting to feel it. The good news is my form for PC has improved. I was actually able to do the metcon at Rx so that's a plus. It's funny because I remember when I had trouble with 95lb Power Cleans almost a year ago. Now 95lb is no problem at all. Thank you CrossFit.


Power Snatch

65x3

85x3

85x3

90x3

90x3

Power Clean & Jerk

90x3

105x3

115x3

125x3

135x1

6 Rounds Max Reps (AMRAP in 3 Minutes w/1 Minute Rest)
3 Power Cleans (135lb)
6 Push-ups
9 Air Squats
14 Rounds + 3 PC

Whiny Wednesday

Had to stretch my legs a good deal today. 150 Wall Balls (from yesterday) is not something your muscles are quick to forget. Did Mike's class. Part of it kind of sucked (walking lunges) since my hands are still recovering from being ripped. Luckily he showed me how to tape it to keep it from ripping more, though it really doesn't keep it from hurting when you grip a bar. Oh well. No pain no gain. I decided to work on Double Unders for the first workout even though I knew I wouldn't get as many rounds for the metcon. That was OK with me. I REALLY need to work on DU's so I felt I should take this opportunity to do so.

My legs are still fried from yesterday so the second metcon really sucked hard. I think I was the last to finish for both metcons today. Whatever.


Weighted Pull-ups

BWx5

BW+25x5

BW+50x5

BW+60x3

BW+65x3

BW+70x3

BW+80x1

BW+85x1

BW+85x1

BW+85x1
 
Wednesday Ultimate Conditioning (Mike's Class) 
AMRAP in 10 Minutes
10 KB Swings (52lb)
20 Double Unders

4 Rounds +10 Swings, 5 DU

21-15-9
KB Squat Clean (52lb)
Hand Release Push-up
7 minutes 39 seconds

Tuesday Bruiseday

Not real bruising mind you, but sore nonetheless. Today I attempted to get a new Deadlift 1RM...and I succeeded. I went up 5lb. My new 1RM is 305lb. I'll take it. I attempted 310lb twice and failed both times. I got it off the ground but I just couldn't lift it. It didn't necessarily feel heavy, I just felt like I didn't have the energy. Still like I said, at least I went up. Wall Ball. I hate you. Especially 150 of you. I'm slow at these and I would really like to work on getting faster at them.


Deadlift

150x3

185x3

210x3

240x1

270x1

285x1

305x1

310 (Fail)
310 (Fail)

"Karen" For Time
150 Wall Ball (20lb)
16 minutes 26 seconds

You're a Jerk

It appears neglecting Snatches has made me suck at them. I'll be adding Snatches and Power Cleans to more of my workouts from now on so that I can continue to improve on them.


Snatch

45x3

50x3

55x3

60x3

65x3

Power Clean & Jerk

95x3

105x3

115x3

125x3

135x1

140x1

I'll Never Be a Farmer

For class Mike had us start with heavy Squat Thrusters. Now I hate Squat Thrusters when you have to do a lot of them, but doing 1 rep heavy I didn't mind. I think everyone from class would agree with me when I say "Farmer's Walk sucks".


Sunday Ultimate Conditioning (Mike's Class)

Heavy Thrusters

95x1

115x1

125x1

135x1


For Time
400 meter Farmers Walk (45lb)
10 Ground to Overhead
10 Box Jumps (20")
300 meter Farmers Walk (45lb)
20 Ground to Overhead
20 Box Jumps (20")
200 meter Farmers Walk (45lb)
30 Ground to Overhead
30 Box Jumps (20")
100 meter Farmers Walk (45lb)
40 Ground to Overhead
40 Box Jumps (20")
29:37

Ripped

That's right, I'm ripped...and by that I mean I tore my right hand open doing 255lb Deadlifts. If you remember I tore my finger on my left hand open earlier in the week. Awesome. You know you're working hard when blood is drawn. Also the metcon posted on CF Durhams website called for 85% 1RM for Deadlifts. That's what I did and it was HEAVY. I found out afterward that everyone at CF actually only did 75% 1RM.


Bench Press

90x3

115x3

140x3

195x2

195x2

195x2

195x2

195x4


9-7-5 Reps For Time
Deadlift (255lb)
Pull-ups
Dips
11 minutes 44 seconds

Dead Death

Today sucked, which made it a perfect day for the gym. Lots of aggression to get out. After 3 days of not working out last week I realize now how much I need to stretch this week. My body aches. All the more reason to never take more than 1 rest day at a time.


Deadlifts

165x5

195x5

210x5

240x5

255x5

"Death by Power Clean"
Perform 1 Power Clean the first minute, 2 the second, 3 the third, etc. until you can't complete a round. If you don't make it to the 15th minute, continue to perform 5 reps per round.
9 Full Rounds +6 Rounds of 5 (95lb)

Three Times the Fun

Today I continued my "Kickin' my own ass" crusade since I took 3 days off from the gym. Let me tell you, I bout threw up. Gotta thank Mike for inspiring me to do more than Weighted Dips tonight. Thanks to him I decided to add some Power Snatches and Power Clean & Jerks. The metcon originally called for KB Swings, but I had to sub a dumbbell since Apex doesn't have heavy KB's. Also the metcon called for Burpees...which I turned into Burpee Pull-ups. Oh man did that hurt! Especially since I ripped one of my fingers open about half way through. Oh joy a bloody mess!


Weighted Dips

BWx5

BW+25x5

BW+50x5

BW+60x5

BW+60x5

BW+70x5


Power Snatch

65x5

75x5

80x5

85x3

95x2

Power Clean & Jerk

95x5 (Clean only)

95x2

105x2

115x2


For Time
10-9-8-7-6-5-4-3-2-1 DB Swing (50lb)
1-2-3-4-5-6-7-8-9-10 Burpee Pull-up
13 minutes 21 seconds