4 rounds for time:
15 pullups
10 thrusters (115#)
Completed - 6:51
Ow.
Sunday, June 29, 2008
Saturday, June 28, 2008
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.
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.
Friday, June 27, 2008
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.
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.
Wednesday, June 25, 2008
Tuesday, June 24, 2008
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
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.
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.
Saturday, June 21, 2008
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.
50 double unders
7 push jerks (135#)
8:40
Traps were fucked, traps are now more fucked.
Friday, June 20, 2008
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.
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
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
Wednesday, June 18, 2008
Tuesday, June 17, 2008
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.
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.
Monday, June 16, 2008
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#.
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#.
Thursday, June 12, 2008
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.
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.
Wednesday, June 11, 2008
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
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
Monday, June 09, 2008
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
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
Sunday, June 08, 2008
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
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
Saturday, June 07, 2008
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.
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.
Thursday, June 05, 2008
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
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
Wednesday, June 04, 2008
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.
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.
Monday, June 02, 2008
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.
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.