Bench Press 1RM 110
Max push ups
3x max push ups in double unders
50 total push-ups
150 total double unders
Monday, April 23, 2012
Sunday, April 22, 2012
Thursday, 04.19.12
Strength: Front Squats: 1-1-1-1-1-1-1
Worked up to 175#, which is a 20 lb. PR from a year ago.
Conditioning:
As many rounds possible in 12:00:
-5 one-arm Kettlebell Thrusters (each side)
-5 one-arm Kettlebell Snatches (each side)
6 rounds +4 thrusters
*Use the same KB for the entire workout, and go as heavy as possible.
Wednesday, 04.18.12
SWOD: 5x3 @ 115 (80% 1RM)
Max Rounds in 3 minutes of:
- 3 Hang Power Cleans @ 65% of today's weight
- 6 Sit Ups
- 9 Squats
5 rounds with 1 minute rest in between
25 Rounds +3 HPC + 1 sit-up
Max Rounds in 3 minutes of:
- 3 Hang Power Cleans @ 65% of today's weight
- 6 Sit Ups
- 9 Squats
5 rounds with 1 minute rest in between
25 Rounds +3 HPC + 1 sit-up
Monday, April 16, 2012
Monday, 04.16.12
Ok, it's Monday and I am back in the game this week! Or at least for today....
Strength: Push Press 3 RM
I was able to get up to 105#. I think I could have gone higher but we ran out of time.
WOD: "Crushing Helen"
8 rounds for time;
-100 meter sprint
-8 KB Swings (62 Lb!!!)
-5 plyo push-ups
15:?? I wrote it on the whiteboard but forgot to record it on the computer. I'll have to check it tomorrow.
All of the 53# KB were being used, so I decided to try the 62# one. It wasn't too bad, but I will definitely be feeling this workout tomorrow!
Strength: Push Press 3 RM
I was able to get up to 105#. I think I could have gone higher but we ran out of time.
WOD: "Crushing Helen"
8 rounds for time;
-100 meter sprint
-8 KB Swings (62 Lb!!!)
-5 plyo push-ups
15:?? I wrote it on the whiteboard but forgot to record it on the computer. I'll have to check it tomorrow.
All of the 53# KB were being used, so I decided to try the 62# one. It wasn't too bad, but I will definitely be feeling this workout tomorrow!
Sunday, 04.15.12
I'm beginning to sound like a broken record...rest day! (Wait...does anyone even know what that phrase means? I think I just dated myself!)
Saturday, 04.14.12
Can you believe it...another rest day?? I was at my son's soccer game for half the day and fully intended to go for a run when I got home but the time I got there, I had no energy to even think about it.
Thursday, April 12, 2012
Thursday, 04.12.12
Today I made up Tuesday's workout that I missed.
Warm-up:
500m Row 1:57
2 rounds:
5 squats
5 hand release push ups
5 pull-ups
10 double unders
5 good mornings
5 straight-leg deadlifts
Deadlift:
70% x3 (165#), 80%x3 (185#), 90% max reps = 210#x3
"Diane"
Reps of 21-15-9:
Deadlift (155#)
Handstand Push-ups
14:55 w/ample use of abmats!
The deadlifts felt heavy, but doable. I was able to string the first 15 together, the second set I broke down into 5's and the last set I had to rest after 8.
The HSPUs were a nightmare. I tried to start out with just one abmat and was able to do 4 kipping, and then added another mat and struggled through to #17, and then was so frustrated that I added a 3rd mat for the remaining 4. Second set I went back to 2 abmats and eventually got 15. It was very frustrating because it was all about muscle failure. I had to wait a good 20-30 seconds between attempts and even then several of my kipping attempts failed. The last set it took me almost 5 minutes just to do 9. So I'm adding HSPUs to my ever growing herd of goats.
Warm-up:
500m Row 1:57
2 rounds:
5 squats
5 hand release push ups
5 pull-ups
10 double unders
5 good mornings
5 straight-leg deadlifts
Deadlift:
70% x3 (165#), 80%x3 (185#), 90% max reps = 210#x3
"Diane"
Reps of 21-15-9:
Deadlift (155#)
Handstand Push-ups
14:55 w/ample use of abmats!
The deadlifts felt heavy, but doable. I was able to string the first 15 together, the second set I broke down into 5's and the last set I had to rest after 8.
The HSPUs were a nightmare. I tried to start out with just one abmat and was able to do 4 kipping, and then added another mat and struggled through to #17, and then was so frustrated that I added a 3rd mat for the remaining 4. Second set I went back to 2 abmats and eventually got 15. It was very frustrating because it was all about muscle failure. I had to wait a good 20-30 seconds between attempts and even then several of my kipping attempts failed. The last set it took me almost 5 minutes just to do 9. So I'm adding HSPUs to my ever growing herd of goats.
Monday, 04.09.12
Strength: Back Squat 70%x 3, 80%x 3, 90%x Max Reps
150x3, 175x3, 195x3
On my last set of max reps, I had trouble hitting depth. I actually attempted 5 squats but only 3 of them were below parallel.
Conditioning: 5 Rounds of:
- 10 Burpee Pull Ups
- 10 Kettlebell Swings
- 10 KB Goblet Squats
18:51 @ 53#
Monday, April 9, 2012
Friday, 04.06.12
Strength: Farmers Walk. max weight carried the length of the black mats.
Conditioning: For time
- Run 800m
rest 2:00
- Row 1000m
- finish with 30 Toes to Bar
10:51??
I have been really bad about recording my times and weights this week so my time is a guess. I did the row first.
Conditioning: For time
- Run 800m
rest 2:00
- Row 1000m
- finish with 30 Toes to Bar
10:51??
I have been really bad about recording my times and weights this week so my time is a guess. I did the row first.
Monday, 04.02.12
Skill: Max distance Broad Jump. 7' 3" or 4"???
Conditioning: As many rounds as possible in 8:00:
- 14 Kettlebell Swings (moderate to heavy weight) 55#
- 7 Pull Ups
I did 4 rounds +14 kb swings 5 pull-ups
Conditioning: As many rounds as possible in 8:00:
- 14 Kettlebell Swings (moderate to heavy weight) 55#
- 7 Pull Ups
I did 4 rounds +14 kb swings 5 pull-ups
Wednesday, 04.04.12
Front Squat 3-3-3-3-3
145 x 3
10-9-8-7-6-5-4-3-2-1:
-Push Press (115#/75#)
-Burpees - touching a 1-foot mark above your max reach
Unfortunately, I didn't record my time on this workout. I think I was somewhere under 11 minutes.
145 x 3
10-9-8-7-6-5-4-3-2-1:
-Push Press (115#/75#)
-Burpees - touching a 1-foot mark above your max reach
Unfortunately, I didn't record my time on this workout. I think I was somewhere under 11 minutes.
Tuesday, 04.03.12
Strength: Tire Flip. Spend 20 min working proper technique flipping the heaviest tire you can
I flipped Tire 3&4 5x each
Conditioning: 6 rounds for Time:
- 15 Sumo Deadlift High Pull (95/65#)
- 60 yrd Sprint
Sprint the 60 yards as fast as possible each time. Your walk back to the bar can be utilized as rest.
My time was 9:something.
I flipped Tire 3&4 5x each
Conditioning: 6 rounds for Time:
- 15 Sumo Deadlift High Pull (95/65#)
- 60 yrd Sprint
Sprint the 60 yards as fast as possible each time. Your walk back to the bar can be utilized as rest.
My time was 9:something.
Sunday, 04.01.12
5K
26:18
I signed up to do Tough Mudder in September, which includes a 13 mile run at over 6,000 Ft elevation which means I need to start running! This was kind of my bench mark 5K run, and I hope to improve from here. I plan to start doing more speed work.
26:18
I signed up to do Tough Mudder in September, which includes a 13 mile run at over 6,000 Ft elevation which means I need to start running! This was kind of my bench mark 5K run, and I hope to improve from here. I plan to start doing more speed work.
Friday, 03.30.12
Thruster 1RM
130 PR!! I actually felt like I could do more, but I decided to save my strength for....
"FRAN"
Reps of 21-15-9:
Thrusters (95/65#)
Pull-ups
7:08 PR!! Beat my last PR of 8:31 - so happy! I was able to string the first 21 thrusters and last 9 thrusters together. I had to break the 15 thrusters into 2 sets. I'm still just in survival mode on my pull-ups - not ready to strategize on those yet.
Thrusters (95/65#)
Pull-ups
7:08 PR!! Beat my last PR of 8:31 - so happy! I was able to string the first 21 thrusters and last 9 thrusters together. I had to break the 15 thrusters into 2 sets. I'm still just in survival mode on my pull-ups - not ready to strategize on those yet.
Thursday, 03.29.12
Recovery!
Conditioning: Strength and Conditioning Recovery for Quality (from CrossFit Endurance):
3 rounds:
-GHD Sit-ups x 15
-Hip Extensions x 15
-Kettlebell Swings x 15
-Push Ups or Bench Press x 15
-Ring Rows x 15
Conditioning: Strength and Conditioning Recovery for Quality (from CrossFit Endurance):
3 rounds:
-GHD Sit-ups x 15
-Hip Extensions x 15
-Kettlebell Swings x 15
-Push Ups or Bench Press x 15
-Ring Rows x 15
Monday, 03.26.12
It's that time again...time to Total!
The CrossFit Total
Perform a 1RM in each of the following lifts
-Back Squat
-Shoulder Press
-Deadlift
Back Squat: 215 PR
Shoulder Press: 82 PR I improved by only a pound but hey, you have to celebrate the small victories, too.
Deadlift: 230 This was a tie of my previous PR and I am actually really happy about it. I pulled my back the last time I totaled during the deadlift so since then I have been taking it easy whenever I deadlift. I haven't even focused on dead lifting at all since the last Total so to tie my previous PR is a good thing!
CrossFit Total: 527 PR!!!
The CrossFit Total
Perform a 1RM in each of the following lifts
-Back Squat
-Shoulder Press
-Deadlift
Back Squat: 215 PR
Shoulder Press: 82 PR I improved by only a pound but hey, you have to celebrate the small victories, too.
Deadlift: 230 This was a tie of my previous PR and I am actually really happy about it. I pulled my back the last time I totaled during the deadlift so since then I have been taking it easy whenever I deadlift. I haven't even focused on dead lifting at all since the last Total so to tie my previous PR is a good thing!
CrossFit Total: 527 PR!!!
Wednesday, 03.28.12
Max Vertical Jump: 19.5"
"Filthy Fifties"
-50 Box Jump (24/ 20 inch box)
-50 Jumping Pull Ups
-50 Kettlebell Swings (35/26 lbs)
-50 Steps of Walking Lunges
-50 Knees to Elbows
-50 Push Press (45/ 35 lbs)
-50 Back Extensions
-50 Wall Ball Shots (20 /14 lbs)
-50 Burpees
-50 Double Unders
30:22 PR
"Filthy Fifties"
-50 Box Jump (24/ 20 inch box)
-50 Jumping Pull Ups
-50 Kettlebell Swings (35/26 lbs)
-50 Steps of Walking Lunges
-50 Knees to Elbows
-50 Push Press (45/ 35 lbs)
-50 Back Extensions
-50 Wall Ball Shots (20 /14 lbs)
-50 Burpees
-50 Double Unders
30:22 PR
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