Tuesday, 10.30.12

Overhead Squat

35x5
55x4
75x3
100x2
120x1
85x5,3,2,5

I was going to do my worksets at 100# but it felt really heavy so I dropped down to 85.  I was going off my prior 1RM of 145 which was on June 8, the day before my injury!

Bar Dips
Warm-ups on the rings
5, 4, 3, 2, 1 negatives

3x5 bar dips on the yellow parallel bars with the red band

Metcon:
AMRAP 10 min
5 burpee Box overs
10 kb snatches 26#
15 air squats

I lost count but I think I had either 6 or 7 rounds +6 air squats

Friday, 10.26.12

Power Cleans
35x5
85x4
95x3
110x2
130x1
110x3,3,3,3,3

Chin-ups
Weighted Negatives
body weight x5
5x4
10x3
15x2
20x1

Metcon:
500 m row, then
AMRAP 12:00
7 power clean @85#
20 push ups

I can't remember how many rounds I finished

Thursday, 10.25.12

Snatch Balance

I worked up to a 105# snatch balance, 5 lbs over my last one.  I failed at 3 attempts for 115#.  Maybe next time.

Metcon:
AMRAP 12 min.

7 Pull-ups
7 KB swings @ 44#
7 box jumps 20"

Completed 7 rounds

Wednesday, 10.24.12

Box Squat
45x5
115x4
135x3
165x2
190x1
160x5,5,5

I'm back to the weight I was when I reset and I'm feeling stronger than I did the last time I did this weight.  I'm also at a heavier single than last time.

Shoulder press I'm still very weak in.  This lift has been the most affected by my injury.  Today was not a good day!
Press
35x5
55x4
60x3
? x2
75x1
67.5x3,2,2,2,2,3

Friday, 10.19.12

"Amazing Grace"

95 lb clean and jerks, 30 reps

Time 4:42 rx
I was up from my previous Grace time of 4:34, but I was happy that I was able to finish the workout rx'd.  I hope to be 100% next time!

Thursday, 10.18.12

Front Squat
35x5
65x4
85x3
115x2
135x1
115x5,5,5

Bench Press
45x5
55x4
65x3
75x2
85x1
65x5,5,5

Tuesday, 10.16.12

Deadlift
35x5
135x4
155x3
170x2
190x1
170x5

Metcon:
Run 400m x 4 with 1 minute rest in between

11:04
average 2:01 per 400m

Monday, 10.15.12

Box Squat
45x5
115x4
135x3
155x2
185x1
155x5, 5, 5

Shoulder Press
35x5
55x4
60x3
65x2
75x1
65x5, 5, 5

Metcon:

AMRAP in 8:00
Hang Power Snatch @65#
16 wall ball @14#

3 rounds + 7 wall balls

Friday, 10.12.12

Power Clean
35x5
65x4
85x3
105x2
125x1
105x3, 3, 3, 3, 3

Metcon:
On the minute for 15
Clean and jerk, increase by 1 each time
@95#

Completed 6

Thursday, 10.11.12

Front Squat
35x5
65x4
85x3
110x2
125x1
110x5, 5, 5

Metcon
10-9-8-7-6-5-4-2-1
Overhead squat 65#
Burpee pull-up

6 rounds

Wednesday, 10.10.12

"21's"
20 double unders, 1 sit-up
19 double unders, 2 sit-up
18 double unders, 3 sit-up
etc.

Time 11:41  PR

Tuesday, 10.09.12

Deadlift
185 Single
165 x5

Metcon:
"Jackie"
1000m row
50 Thrusters @35
30 Pull-ups

the pull-ups really slowed me down.  It took me about 5 minutes just to complete them.  I forget what my total time was, but my row was 2 minutes, then thrusters I did 2 sets of 25, and then 5 minutes for pullups. 

Monday, 10.08.12

Back Squat
45x5
115x4
135x3
150x2
180x1
150x5, 5, 5

Metcon
AMRAP in 7 Min:
200 m run
max rep push ups

band assisted push ups

Friday, 10.05.12

Power Clean 3x3 @ 100

Thursday, 10.04.12

Front Squat
3x5 @ 105

Tuesday, 10.02.12

Deadlift
165 3x5

Metcon
10 Round for Time:
6 jumping pull-ups
8 burpees
10 bounding box jumps

Time 14:39

Monday, 10.01.12

Since this is the beginning of a new quarter, I am resetting the weight on all of my lifts

Box Squat
45x5
125x4
135x3
155x2
165x1
175x1
145x5, 5, 5

Shoulder Press
35x5
55x4
60x3
65x2
70x1
55x5,5,5

Metcon
6:00

8 KB @53#
8 push ups hand release
8 bounding broad jumps

5 Rounds +8 kb + 8 push ups + 5 jumps

Friday, 09.28.12

Fran

21, 15, 9
65# Thrusters
Pull-up
9:09

My last Fran was 7:08

Wednesday, 09.26.12

CrossFit Total

I am still recovering from my neck/shoulder injury so I knew my total would not anywhere close to where I wanted it to be...and I was right.

Back Squat 205
Shoulder Press 70
Deadlift 205

Total: 480

Tuesday, 09.25.12

For Quality 15:00
3 HSPU
10 hollow rocks
10 hip extension
10 air squats
10 double unders

Sunday, 09.23.12

Still in Newport Beach. Went for a 5K run
27:30

Saturday, 09.22.12

Today I visited CrossFit Newport and did the following partner workout:

200 kettle bell swings @ 53#
100 burpees
800 m run
My partner and I alternated doing sets of 10 until we reached the total amount

Time 22:00

Then we did Tabata ball slams with a 20# ball, locked out overhead during the rest

Tuesday, 09.18.12

Deadlift
35x5
125x4
155x3
185x2
220x0
185x5

Metcon
4 Rounds:
10 deadlift @135#
10 shoulder press @55

Time 12:59

Monday, 09.17.12

Box Squat
65x5
135x4
155x3
160x2
180x1
160x3, 5,5,2

Metcon
Run 40 yards every 30 seconds for 10 minutes

Tuesday, 09.11.12

Deadlift
35x5
105x4
125x3
180x2
210x1
180x5

Monday, 09.10.12

Box Squat
45x5
115x4
135x3
155x2
175x1
155x5,5,5

Metcon:
5 Rounds:
10 toes to bar
10 push press
400 m run

Modified: toes thru rings
Push press @ 65#

Time 20:03

Friday, 09.07.12

Power Clean 3x5 @ 105

Metcon:

5 KB Clean and press each arm @36#
10 toes to bar
10 burpees

2 Rounds +7 Burpees

Thursday, 09.06.12

Shoulder Press
3x5 @45@ max reps last set
35x 5, 5, 12

Metcon:
7 rounds:
7 front squats 65#
7 box jumps 24"

Time 7:18

Wednesday, 09.05.12

Double Unders: 49 PR

Metcon:
Banded Sprints x5
50-40-30-20-1- double unders
25-30-15-10-5 pull ups

Time 19:21

Tuesday, 09.04.12

Deadlift
35x5
125x4
155x3
175x2
200x1
175x5

Metcon
On the minute for 12 minutes:
2 power snatch @675-80% 1RM
Max rep push ups

@65#
band assisted push-ups
max 12
min 5

Monday, 09.03.12

My 40th Birthday!

Back Squat
35x5
115x4
135x3
150x2
170x1
150x5,5,5

Metcon:
4 Rounds:
400 m run
12 wall ball @14#
24 KB swing @44#

Time: 20:41

Monday, 08.28.12

Deadlift
195x1
170x5

Friday, 08.24.12

Power Clean
5x3 @ 95#

Metcon:
5 Rounds:
5 Bear Complex @ 65#
-power clean
-front squat
-push press
-back squat
-behind the neck press

20 double unders

Time 7:01

Wednesday, 08.23.12

Shoulder Press
3x5 @ 15#
Max reps last set = 15

Metcon:
15 OHS @ 65#
30 lateral burpees over bar
15 front squats @75
20 lateral burpees
15 Back Squats @ 75#
10 lateral burpees

11:18

Tuesday, 08.21.12

Deadlift
65x5
105x4
135x3
165x2
175x1
165x5