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

Wendler Week 3: Squat

Today was Back Squat for Wendler 5-3-1. Squats felt good and all were below parallel. 4th rep on my last set was a bit shaky but I managed to lock my knees out, instead of in, and stand up. The metcon for today was the metcon from the CrossFit Open trials that started last week. I did fairly well I thought considering my Snatch is about 75lb on a good day. Did the first set of Power Snatches unbroken which was a miracle in and of itself.


Back Squat

65x5

85x5

100x3

125x5

140x3

160x4 (max reps)

AMRAP in 10 Minutes
30 Double Unders
15 Power Snatch (75lb)

3 Rounds + 6 DU

Wendler Week 3: Bench Press

Sunday was bench press.


Bench Press

85x5

105x5

125x3

155x5

175x3

195x5 (max reps)

5 Rounds for Time
10 Wall Ball (20lb)
10 Pull-up
8 Minutes 15 Seconds

Wendler Week 3: OH Press

I'm actually not sure how long this metcon took me. I thought I had started my timer but apparently I didn't. All I know for sure is it took me 4:33 to complete the 1000 meter Row. I'd say that's good since it's under 5 minutes. I guessed it took about 2 minutes for the Squats though it could have been less. Who knows!


OH Press

50x5

65x5

75x3

95x5

110x3

120x3 (max reps)

For Time
30 Back Squat (105lb)
Row 1000 meter
6 Minutes 33 Seconds

Team WOD

Today's UltiCon was guys vs. girls. They beat us by 34 seconds or something like that. Really it was the walking lunges that killed us, we were about even up until that point. Clusters sucked but Mike said I had good form, so at least there's one positive that came from them.


Back Squat

65x5

85x5

100x3

115x3

135x3

150x5 (max reps)

Sunday Ultimate Conditioning (Mike's Class)
Team Workout For Time
1250 meter Row
30 Burpee Ring Pull-ups
100 KB Swings (52lb)
35 Clusters (115lb)
200 OH Walking Lunges (45lb)
800 meter Run
200 OH Walking Lunges (45lb)
35 Clusters (115lb)
100 KB Swings (52lb)
30 Burpee Pull-ups
1250 meter Row
44 Minutes 38 Seconds

Wendler Week 2: Bench

I actually feel like today I could have done at least one more rep at 185 for bench pres, however I didn't have a spotter and didn't want to risk it.I don't know what it was about this metcon but after the first 10 box jumps and burpees my knees felt tight. This only lasted a couple rounds though. Luckily I was able to finish under 10 minutes. I need to get quicker though.


Bench Press

85x5

105x5

125x3

145x3

165x3

185x8

10-9-8-7-6-5-4-3-2-1 For Time
Box Jumps (24")
Burpees
9 Minutes 6 Seconds

Wendler Week 2: Deadlift

Wendler 5-3-1 Program. I'll be using my “Working 1RM” which is defined as 90% of your current 1RM. Today was Deadlifts. Haven't done Squat Cleans in a while, got to say I've actually missed doing them. The goal was to work up to a heavy set of 2. I feel I could have actually gone heavier and regret not doing less sets of heavier weight. Screwed my finger up during Deadlifts so I opted to do the Endurance WOD instead of the metcon.


Squat Clean

65x2

95x2

115x2

120x2

125x2

Deadlift

110x5

140x5

165x3

190x5

225x5

250x6 (max reps)


Endurance WOD
Row (All out effort)
1 min on, 1 min off
1 min on, 50 sec off
1 min on, 40 sec off
1 min on, 30 sec off
1 min on 20 sec off
1 min on, 10 sec off1 min on, 20 sec off
1 min on, 30 sec off
1 min on, 40 sec off
1 min on, 50 sec off
1 min on, 1 min off
Completed

Wendler Week 2: Press

Week 2 of 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 modified the metcon a bit but it was still hard in my opinion.


OH Press

50x5

65x5

75x3

90x3

100x3

115x3 (max reps)

3 Rounds For Time
500 meter Row
15 Power Snatch (75lb)
9 Burpees
15 Minutes 36 Seconds

Double Under Thunder

Today was a metcon only day via the Wendler 5-3-1 program. I don't think it was supposed to take as long as it did but I find myself, as of late, more concerned with doing the Rx and not so much with the time. I think in the end this will prove better for improvement. At least I can hope. Really the worst part was the Swings. Double Unders weren't bad, they just took a while. I've gotten to the point where I can do 4 in a row (with a single jump in between each). That's progress!


5 Rounds For Time
10 Pull-ups
20 KB Swings (52lb)
30 Sit-ups
40 Double Unders
30 Minutes

Wendler Make-up and UltiCon

So Friday and Saturday I failed to workout which means I didn't do the Wendler 5-3-1 workouts. Decided to make those up today before Mike's UltiCon class. UltiCon sucked. I'm not sure it had anything to do with the Bench Press and Squats I did beforehand so I'll just say today was an off day. I was going to opt out of DU's and just do the singles equivalent but I was convinced to do Rx. You can't get better at something if you never do it.


Bench Press

85x5

105x5

125x3

135x5

155x5

175x9 (max reps)


Back Squat

65x5

85x5

100x3

110x5

125x5

140x6 (max reps)

Sunday Ultimate Conditioning (Mike's Class)
"50 is Fabulous"
100 Double Unders
50 KB Swings (52lb)
50 Hang Power Cleans (95lb)
50 Push Press (95lb)
50 Lunges
500 meter Run
50 Box Jumps (20")
50 KB High Pulls (52lb)
Push-ups (hand release)
50 V-ups
100 meter Run (45lb)
44 Minutes 58 Seconds

Thursday Metcon

Today was a metcon only day via the Wendler 5-3-1 program.


3 Rounds For Time
10 Back Squats (105lb)
20 DB Push Press (30lb)
30 KB Swings (52lb)
14 minutes 44 seconds

Wendler 5-3-1: Deadlift

Wendler 5-3-1 Program. I'll be using my “Working 1RM” which is defined as 90% of your current 1RM. Today was Deadlift. Also today I got to find my max height box jump. It was better then I expected, though I'm pretty sure the only reason I couldn't get 40" without one step is because I kept psyching myself out.


Snatch

45x3

55x3

65x3

75x3

80 (Fail)


Deadlift

110x5

140x5

165x3

180x5

205x5

235x8 (max reps)

Max Height Box Jump

30"

32"

33"

36"

38"

40" (w/ step)