Sunday, 03.02.14

Back Squat

105x5

125x4

145x3

165x2

185x1

200x5 PR

190x5

165x9

Pull up

0x5

5

7.5x3

10x2

12.5x1

5x5

2.5x5

0x4

CrossFit Open 14.1

AMRAP 10 min

30 Double Unders

15 Power Snatch 55#

Score: 243

Friday, 02.21.14

Back Squat

125x5

155x5

175x3

185x2

195x1

200x4

185

160

Pull up

0x5

7.5x4

12.5x0

0x3

0x1

BWT Max Pull up=Evil Wheels

Friday, 02.14.14

Back Squat

125x5

155x5

185x3

195x5 PR

180x7

155x9

Pull up

0x5

7.5x4

12.5x3

17.5x1

25x0

BWT Max Pull up=Evil Wheels

8

6

5

Sprints

9:00 Dice 

1-20

2-30

3-40

4- 20 out and back

5 - 30 "

6 - 40 "

Friday, 01.31.14

Back Squat

125x5

155x5

185x3

195x3

175x7

150x9

Pull Up

BWTx5

7.5x4

10x3

15x2

22.5x1

10x5

5x5

BWTx6

WOD

50 wall balls 14

50 SDHP

50 bar facing burpees

11:15

(10,10,10,20)

Tuesday, 01.21.14

Back Squat

125x5

145x4

175x3

190x5

170x7

145x9

Pull Up

BWTx5

5x4

7.5x3

12.5x2

20x1

7.5x5

5x6

BWTx7

WOD

CF Open 13.2

10 min AMRAP

5 shoulder to overhead @75#

10 deadlift @75#

15 box jumps 20"

6 rounds +5 s2oh+10 DL +10 box jumps

Total:205

Saturday, 01.11.14

Back Squat

85

125

165

180

160

135

Pull up

Pull up

0x3

5x4

7.5x3

12.5x2

17.5x0

5x4

2.5x4

BWTx5

Hip Thrusts

35x6

Sunday, December 29, 2013

Back Squat

85x5

125x5

155x5

(5)180x5

(7)160 x7

(9)135x9

Pull up

0x3

5x4

7.5x3

12.5x2

17.5x0

5x4

2.5x4

BWTx5

Hip Thrusts

35x6

65x6

85x6

105x6

Alternated with 

10 Hollow Rocks 

Thursday, December 19, 2013

Back Squat

85x5

125x5

145x3

(5) 175x5

(7) 155x7

(9) 130x9

Go up 5# on all next time 

Pull up

0x5

2.5x4

7.5x3

12.5x2

15x1

(5) 5x4

(7) 2.5x5

(9) BWTx6

WOD

5 Rounds:

1:00 on, 1:00 rest

25 wall balls 

100m row penalty per missed reps

25, 25, 23 (2), 22 (3), 19 (6)

Penalty: 1100m

Sunday, December 8, 2013

Back Squat

85x5

105x5

125x3

(5) 175x3

(7) 150x7

(9) 125x9

Pull up

0x5

2.5x3

7.5x1

10x2

12.5x1

(5) 5x3

(7) 2.5x3

(9) 0x4

Monday, 01.14.13

Back Squat

45x5

95x4

135x3

175x2

195x1

175x3

15x3

Pull-up

Strict/BWT Neg

0/5

0/4

0/3

0/2

0/1

Black Band Neg

4, 3, 3, 3, 2

I didn't do weighted negatives because of my muscle strain from last week.

WOD

AMRAP 10 min

10 push press 95/65

20 yd bear crawl

score: 8 rounds +5 push press

Thursday, 12.27.12

Back Squat

35x5

95x4

135x3

170x2

200x1

205x0, 1

I need to keep my elbows down and my grip on the bar narrower.  This really helped because it kept me from leaning forward.

Deadlift

95x5

125x4

155x3

175x2

205x1

220x0

Tabata Pull-ups

6, 6, 6, 6, 4, 5, 5, 6 = 44

Tabata Squats

126

Monday, 12.03.12

Back Squat

45x5

95x4

135x3

170x2

200x1

165x5, 5, 5

Pull-Up

Strict/BWT Neg = 0/5

15x4

25x3

35x2

45x1

Red Band Strict

5, 4, 4, 2

Monday, 11.12.12

Back Squat

45x5

95x4

135x3

170x2

200x0

165x2, 5, 3, 5

Shoulder Press

35x5

55x4

60x3

68x2

77x0

68x4,3

67x3, 4, 1

WOD

Max reps of wall balls in following intervals with equal rest in between sets:

30 sec/30 sec rest

1:00/1:00 rest

1:30/1:30 rest

2:00/2:00 rest

14# ball to 10' target

Score: 88 reps

Thursday, 11.01.12

Back Squat
45x5
95x4
115x3
165x2
195x1
165x5,4,5,1

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

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

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

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

Thursday, 08.02.12

8 Rounds:
3 Back Squats @140
3 Box Jumps
1 40 yd Sprint

I didn't time this workout, I just completed the work.

Monday, 08.13.12

Back Squat
Warm up
500 m row 2:00
Hip ext. 2x10
squat 2s10
Lunges 1x10

Back Squat
5x35
4x 105
3x135
150x 5, 5, 4, 1

This is the metcon that I judged at the Occupy Strength competition this weekend at CrossFit One World.  The athletes did this workout after completing a CrossFit Total.  I thought I would try it today and that with fresh legs and arms, I could do as well as some of the athletes. 

4 Rounds for Time, 12:00 Cap:

5 burpees
25 yard sled push 145#
10 KB Swings 53#
25 yard sled push 145#

Well, this workout gave me an ego check, for sure.  I wasn't even able to complete it in the alotted time, and only got through 1 round, plus burpees, sled push, and kb swings.  Pathetic!  The sled push absolutely decimated me. 

I admired the occupy strength athletes before this, but now I pretty much worship them.