Workout, 5/16/2007

Burgener warm up

Snatch

Barx5 x2

65x3 x2

95x2 x4

Comments: Wasn't feeling up to squats today. Went home and did some superman to hollow rock. Not a great day.

Workout, 5/14/2007

Warm up

Front Squats

Barx10
135x5
225x2 x5

Worked on push jerk

Complexes for metcon

Comments: Back on the Central Coast with the one, the only Russ mother-fucking Greene. CrossFit Monterey is back in action.

5/10/2007

Back Squat

Barx10
135x5
225x3
245x3
275x2 x5

Military Press

Barx10
95x5
135x3
155x2 x5

Barbell Complexes (75 lbs)

3 deadlifts
3 power cleans
3 front squats
3 military press
3 back squats
Rest 1 minute

Repeat x3

3 power snatches
3 overhead squats
3 wide grip behind neck push jerks
Rest 1 minute

Repeat x3

Bear!!!
Power clean + thruster + cheerleader = 1 bear, 4 bears = 1 round
Rest 1 minute

Repeat x3

Comments: Sick workout. Feel great. A cheerleader is a thruster from behind the neck. Rest tomorrow and Saturday.

Workout, 5/9/2007

100 jump rope
21 sumo deadlift high pull
75 jump rope
15 SDHP
50 jump rope
9 SDHP

Time: 7:24

SDHP with 50 lb sandbag.

Comments: So, I was SUPPOSED to do clean & jerks and front squats. But apparently not only can I not lift barefoot in the gym (stupid fuckers think running shoes are safer!), I can't do full squat olympic lifts, only power. Fucking RIDICULOUS. I'm tired of people who don't know what they're doing creating and enforcing rules about the olympic lifts. Douchebags. I'm pissed.

Workout, 5/7/2007

Deadlift

135x10

225x5

325x2 x5

Push Press

135x5

205x1

195x2 x5

Played an hour and a half of racquetball and badminton.

Comments: Deadlifts felt quite good, but I think I will stay at this weight next time, to make my form just that last bit better. Push press was also good, though I wish I'd been able to double 205 for my sets. Next time, though. Badminton and racquetball are fun.

Workout, 5/3/2007

Burgener warm-up with bar

Snatch

Worked up to a bunch of singles and doubles at 95 lbs

Overhead Squat

Worked up to a single at 135, then 3 doubles at 125

Back extensions and hollow rocks

Comments: I CAN OVERHEAD SQUAT WAY MORE. My wrists are what hold me back. I gave Coach Burgener a call and he said it'll probably just take some time (3-4 weeks) for my wrists to acclimate.

Workout, 5/2/2007

Burgener warm-up with bar

Push Press:

135x2

185x2 x5

Deadlift:

135x10

225x5

315x2 x5

Metcon: Massive 50 person pillow fight. Basically 45 minutes of sprint, fight, rest, repeat. It was fucking awesome.

Comments: Pillow fights are the shit. So are deadlifts. By the end of this year, here are a few goals:

Back Squat: 375
Military Press: 185
Deadlift: 405
CrossFit Total: 965

Snatch: 205
Clean and Jerk: 255

Bodyweight: No more than 200 lbs
Bodyfat: no more than 15%

Workout, 5/1/2007

Burgener warm-up with bar

Snatch:

Worked up to a bunch of singles and doubles at 85 lbs for form work

Clean and Jerk:

Ton of singles at 135, again for form.

Front Squat:

Worked up to 3 doubles at 205, ass-to-grass

Rowing:

10 rounds of 30 second sprint, 30 second walking pace
115 calories total

Comments: Changing focus to Olympic lifting. I just enjoy it more. Still eating good and doing metcon after lifting, but the way I see it is, I've gotta do what I love. After next semester, I may even move down to Vista to train at Mike's Gym! I miss competing, and I think this is the sport I want to do it in next. I need a ton of work.