Friday, 07.20.12

I planned on trying to find my front squat 1 RM but because of my neck/shoulder I was unable to lift my elbows high enough to keep the bar off of my collar bone.  It was very painful to have 145+ pounds sitting right on the bone so I didn't finish.

For the metcon I subbed high bar back squats for the front squats:

On the minute for 8:00:

2 back squats @145#
60 yd shuttle sprint (out and back) with 2-hand touch on the turn


And then:
3x3 assisted glute/ham raises
3x10 GHD sit ups

Tuesday, 07.17.12

Warm up
3 rounds of
5 PVC Pass thrus
15 Hip ext.
10 sit-ups
10 air squats

Strength:
3x5 Box Squats @ 140#

Metcon:
8 rounds:
5 box jumps (24" box)
50 yd. sprint (sprint out, walk back)

Then:
3x3 glute/ham raises
3x10 GHD sit ups

Monday, 05.21.12

Strength:  Bench Press.  Find 5rm
I was able to get up to 100x4

Conditioning:  5 Rounds for reps of:
- 1:00 Kettlebell Push Press, both arms (heaviest possible)
- 1:00 Weighted Sit Ups (25#/ 15#)
I used the 26# kettlebells and I scaled up to GHD sit ups with the 15#. 
75 kb push press
97 GHD sit-ups

I think I accidently did one extra round of both kb and GHD

Tuesday, 05.08.12

Strength:  Power Clean 2-2-2-2-2 
125x2  125 was the 1RM I was stuck at for so long.  My 1RM PR is 136
Conditioning: For time
5 rounds:
- 10 Toes to Bar
- 10 Power Cleans @ 70-75% of todays heaviest set

8:38 @ 90#


My left wrist and elbow were hurting today so the cleans in my strength work were affected.  


For the conditioning, my hands are really torn up from doing pull-ups and cleans so I opted to sub the toes to bars with GHD sit-ups and I only used 90# for the cleans.  

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

Monday, 03.19.12

Strength:  Back Squat 70% x 1, 80% x 1, 90% x max reps


140x1, 160x1, 180x9  

My quads are super trashed from Saturday's wall ball hell, so I wasn't sure how I was going to do with back squatting today.  I was pleasantly surprised with my max effort at 90%.  I'm curious to see what I will be able to squat for the CrossFit Total next week.

Conditioning: Three rounds.  Not for time of:
- 500m Row
- 20 GHD Sit Ups
- 15 foot Rope climb, 2 ascents


II only got through one round of this.  I PRd on the row with a time of 1:48.3

Thursday, 12.29.11

I'm still not feeling 100% so I took yesterday off and then today just did the scheduled strength and conditioning recovery workout and worked on trying to get a strict pull-up (still not there):

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 (35 lbs)
-Push Ups or Bench Press x 15
-Ring Rows x 15


This was a perfect workout to try and get back into things after being sick, and to prepare for Fran tomorrow!!

Saturday, 12.10.11

Today Brad talked Jenna and I into trying his strongman workout which consisted of picking up large cement spheres and hoisting them onto our shoulders and then squatting.  It was actually pretty cool once I got the hang of it.  The stones were 40ish pounds and I even successfully tried doing one squat holding a 93# stone.

Metcon:

5 Rounds for time of:

- 6 Left Shoulder Atlas Stone Squats @43

- 6  Right Shoulder Atlas Stone Squats @43

- 12 GHD Sit Ups

10:47?