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