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