Training 6/29/2008

4 rounds for time:
15 pullups
10 thrusters (115#)
Completed - 6:51

Ow.

Training 6/28/2008

Warm-Up/Skills
Got my first Pistols today! Only managed one on my left leg, but got a couple of doubles on my right.

WOD
3 rounds for time:
15 deadlifts (245#)
15 ring dips
Run 400m
Completed - 10:53

Felt strong today.

Training 6/27/2008

Warm-Up/Skills
Snatches and HSPU
7 pullups/14 pushups/21 squats x3

WOD
Front Squat 3-3-3-3-3 reps
235-225-225-230-230

7 rounds for time:
7 box jumps (24")
7 knees-to-elbows
7 burpees
Completed - 9:00

I was really slow on the circuit...then I realized that I hadn't eaten in 5.5 hours. Blergh.

Training 6/25/2008

Row 5k: 20:29.6

Slightly "uphill."

Training 6/24/2008

6/24
Warm-Up/Skills
2 x 400m run (easy)

WOD
Worked up to 175#x2 push jerk (shoulders feeling weak)

For time:
25 pullups
30 thrusters (65#)
25 pullups
30 walking lunge steps (15 per side)
25 pullups
Run 400m
25 pullups
30 dumbbell push press (45#)
13:40

Training 6/23/2008

Warm-Up/Skills
HSPU & handstand practice
Squat clean practice (95x3, 115x3, 135x3, super light)
3 sets of 1/2 max pullups (most I've ever done is 30, but it was with a 20# vest on, so I did 3 sets of 18)

WOD
25 box jumps (24")
10 deadlifts (315#)
25 ring pushups
20 box jumps
7 deadlifts
20 ring pushups
15 box jumps
5 deadlifts
15 ring pushups
10:08

Wish I'd got sub 10. Deadlifts were the killer.

Training 6/21/2008

5 rounds for time:
50 double unders
7 push jerks (135#)
8:40

Traps were fucked, traps are now more fucked.

Training 6/20/2008

Warm-Up
Row 750m

WOD
"Cindy"
Max rounds in 20 minutes:
5 pullups
10 pushups
15 squats
Completed: 17 rounds + 5 pullups + 10 pushups + 3 squats

My PR is 19+5+4. I am extremely angry about this.

Training 6/19/2008

Warm-Up/Skills
Row 1k
3 rounds of "Cindy"

Snatch 1-1-1-1-1-1-1-1
95-105-115-125-125-135(F)-135(PR)-140(PR)

2 rounds for time:
50 wall ball (20#)
50 kettlebell swings (1.5 pood)
11:13

Training 6/17/2008

5 rounds for time:
25 pullups
15 ring dips
Run 400m
29:30

Training 6/16/2008

Warm-up/skills
Worked on pullups and snatches

WOD

Clean & Jerk 25 reps @ 155#: 5:25

Once I got the technique down it was pretty smooth. I'd like to do 30 reps in sub-5.

Training 6/14/2008

At CrossFit North Santa Cruz

Warm-up
Row 1000m
3 rounds of "Cindy"

WOD
For time:
Squat Clean 155#
10-9-8-7-6-5-4-3-2-1 reps
Jumping Muscle-Ups
1-2-3-4-5-6-7-8-9-10 reps

Alternating

Time: 26:07

They were supposed to be real muscle-ups, but I suck at them too much. I made up for it, though, by accidentally using the 55# plates and doing the cleans at 155# instead of 135#.

Training 6/12/2008

Warm-up/skills
HSPU and Pistol practice

3 rounds, rest as needed in between:
5 OHS
2 minutes back extensions

5 OHS @ 135/111 back extensions
5 OHS @ 135/122 back extensions
5 OHS @ 135/107 back extensions

All back extensions done with 20# vest.

Later on
Row 6 minutes easy for form

1 mile run (mild hills and some rough terrain): 8:41

I suck at running. I am, however, the mother fucking KING of back extensions.

Training 6/11/2008

Warm-Up/Skills
HSPU and Pistol practice

WOD
"Russ Doesn't Like Me Anymore"
Five rounds for total reps:
30 seconds box jumps (24")
15 seconds rest
30 seconds pullups
15 seconds rest
30 seconds squats
15 seconds rest
30 seconds push press (95#)
15 seconds rest

Box Jump: 21/15/13/12/12
Pullup: 16/13/12/13/13
Squat: 33/30/27/28/30
Push Press: 15/12/13/13/17
Total: 358

Training 6/9/2008

Warm-Up/Skills
POSE drills
Handstand work

WOD
For time:
10 burpees
20 deadlifts (225#)
30 push press (30# dumbbells)
4 rope climbs (15 feet)
50 double unders
60 back extensions
70 calorie row
800m run
Time: 21:49

Training 6/8/2008

Warm-up/skills
4 rounds:
15 pushups
10 overhead squats (65#)

All sets unbroken. Pushups chin/chest/thighs to floor, full extension. OHS ass-to-grass.

WOD
3-2-1-1-1 Clean & Jerk
155-175-185-195 (made clean, failed jerk)-195

Tabata Squat
Rest 1 minute
Tabata Row

Multiply squat score (20) by row score (6) = 120

Training 6/7/2008

3 rounds:
Run 400m
Max reps bench press (155#)
Max reps pullups

Time only the 400m run. Rest as needed between rounds.

1:41/11/23
2:11/10/22
2:43/9/24

I suck at bench, but I suck even more at running. Fucking humidity.

Training 6/4/2008 & 6/5/2008

6/4
Max rounds in 20 minutes:
10 ring dips
10 pullups
Run 200m

7 rounds + 8 ring dips

6/5
7 rounds for time:
20 wall ball (20#)
20 box jumps (20")
Time - 12:32

Training 6/3/2008

Warm up/skills
POSE work
4 rounds of 6 pullups, 12 pushups, 18 squats

WOD
3 rounds, individually timed:
3 front squats @ 215#
Row 500m
20 dumbbell hang clean & jerk @ 50# per dumbbell
Rest 3 minutes

6:17, 7:12, 7:55

Limiting factor was core...my abs are still fried from those GHD situps. Lower back is pretty tight as well, since I'm an idiot and decided to just do the GHD situps even though it was already tweaked. Hopefully it'll loosen up soon.

Training 5/31/2008 and 6/1/2008

CrossFit.com WOD 5/31/2008
10 thrusters, 135#
50 double unders
8 thrusters
40 double unders
6 thrusters
30 double unders
4 thrusters
20 double unders
2 thrusters
10 double unders
As rx'd - 8:02

CrossFit.com WOD 6/1/2008
10 cleans, 135#
50 GHD situps
8 cleans
40 GHD situps
6 cleans
30 GHD situps
4 cleans
20 GHD situps
2 cleans
10 GHD situps

Extreme lower back discomfort during GHD situps due to tweak on very last thruster on 5/31. Could have done much better.

Starting 6/3 2008 I will be off the main site WOD, following programming laid out by Coach Russ Greene.