Tuesday, December 10, 2013

Power Snatch 

55x5

65x5

75x3

(3)85x3

(3)85x3

(3)85x3

Bench Press

45x5

65x5

75x5

(5)90x5

(7)75x7

(9)60x9

WOD: Helen

3 Rounds of:

400m Run

21 KB swings @35#

12 pull ups

SCORE: 11:24 PR!

Thursday, 01.17.13

Front Squat

80x5

100x4

120x3

140x2

160x1

145x3

130x5

Chin-Up

Weighted Negatives

15x4

30x3

40x2

50x1

Black Band Strict

3, 3, 2, 3, 2, 2

WOD

On the minute for 15 min:

10 KB Swings @ 35#

Max Double Unders

Score: 351 Double Unders

Monday, 12.31.12

Power Clean

35x5

65x3

95x3

125x1

Pull 145x3

Pull 155x3

Pull 165x3

145 x 0,0,0

141x0,0,1 PR!!

Front Squat

I tested my max on my front squat and lifted 160

Shoulder Press

I tested my max on Shoulder Press and I PR'd at 85#

WOD

7 Rounds for Time

7 KB Swings@53#

7 Burpees

7 Toes to Bar

Score: 11:56

Tuesday, 12.11.12

Bench Press

50x5

60x4

70x3

80x2

92x1

80x 5, 5, 5

Power Snatch

40x5

55x4

70x3

80x2

100x0

80x 3, 3, 3, 3, 3

WOD

AMRAP 12:00

200 m Run

10 KB Swings @53#

10 Pull-Ups

Score: 4 rounds +10 KB + 3 pull-ups

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

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

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

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, 08.06.12

150X 4, 2, 5, 4

Perform 5 rounds of:
5 KB Russian Swings (35#)
5 Burpees
Sprint 25 yards
5 KB Swings (35#)
5 Burpees
Sprint 25 yards
*Rest 30 seconds between rounds

7:13

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. 

Monday, 07.09.12

I'm baaaack...sort of. This past month, my workouts have been very sporadic and limited.  What started out as one of those pesky neck kinks that I get every so often, has turned into a month long injury that I am currently treating with pain meds and a muscle relaxer. 

In the mean time, I began working on:

Box Squats - once a week I have been doing 3x5 sets of box squats, where I begin in a wide stance and back squat down to the lowest box we have (12"? Maybe?) with a 10 lb. plate on top.  I squat back and sit down on the box and then immediately stand back up.  I started at 125 pounds and today I did 135 lbs, 3x5.  I plan on adding 5 lbs each week.

What I hope to accomplish with these is to improve not only my back squat, but my deadlift as well.  This type of squat forces me to use my glutes, hip flexors, and hamstrings, rather than my quads. 

I have also ran some sprints recently (6 rounds of 200m sprint with 2 min. rest in between, and last week 100m on the minute for 10 minutes).  I plan to continue doing something like this once a week.

Today I tried a metcon whcih was an extremely modified and abbreviated "Filthy Fifty"

50 Box Jumps
50 35# KB swings,  American style (shoulder height)
50 Walking Lunges
50 Sit-ups
50 Back Extensions
50 Air Squats
50 Double Unders
17:00

It felt good to get after it, and I tried to be careful and not strain my neck.  Hopefully I won't pay for this later!

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

Wednesday, 05.09.12

Skill:  6 x Banded Sprints (length of the rubber mats)
Had a clothing malfunction when demonstrating the banded sprints in front of the whole class...almost lost my shorts! 
Conditioning: As many rounds as possible in 12:00:
- 15 Kettlebell Swings (heaviest possible)
- 30 Double unders 



I should have used the 62# KB since that's the weight I used in the last KB met con I did and once I move up in weight, I'm not allowed to drop back down.  However....there were not enough of the heavier ones so I HAD to use the 53# KB.  


I got 5 rounds + 5 KB swings @53#.  I used my new jump rope and got a PR of 27 consecutive double unders.  I'm hoping that number will continue to go up! 

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!

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, 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

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

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

Wednesday, 03.14.12

Skill: Turkish Get up- accumulate 20 reps each side, working up in weight

Conditioning: For time:
- 15 Pull Ups
- 25 Push Ups
- 50 Kettlebell Swings (53/ 35#)
- 100 Double Unders
- 50 Kettlebell Swings
- 25 Push Ups
- 15 Pull Ups

19:25, hand release, 53# KB

I went a little bit heavier than rx on the kettle bell weight! This was a good, challenging workout.

I was able to get some valuable pointers from Doug on improving my Turkish get-ups:

1.  When you bend your knee and plant your foot on the ground, instead of keeping your legs parallel, open your hips and plant your foot slightly to the side.  This gives you more room when you're sweeping your leg back.

2. When sweeping your leg back, keep your toe in contact with the ground the whole time, like a windshield wiper.  That way your foot will be in position to push through your toe when standing up.

3. Keep your eyes on the weight the whole time until you stand up at the top.  At that point you should look forward, with a neutral head.

4. At the top you should have an active shoulder - ear to shoulder

5. Continue to look forward until you are back down in your lunge.  At that point simultaneously turn your head to look at the weight, and turn your elbow out, creating a straight line between your extended arm with the weight and the arm you plant back on the ground.  Continue looking at the weight.

6. The arm you are planting on the way down should be placed slightly in front of you.

8. When beginning the lift, begin on your side, facing the weight.  Lift the weight with both hands, turn onto your back, and place the weight in the beginning, or "rack" position.

Thanks Doug!

Wedesday, 03.07.12

Skill: Accumulate 20 pistols (each leg). Don't move fast, make sure each rep is performed well. Use whatever support you need to get to full depth

I'm able to do pistols on my right leg, only.  It's so crazy how different the two sides of your body can be.  For the first time I tried doing pistols with my left foot on a 5 pound metal plate (Now I can't remember if it was my heels on the plate or my toes) and the small lift from the plate enabled me to do pistols on my left side!

Conditioning: 3 Rounds for Time:
- 1- Arm Farmer Walk (RT) 25 yards - 1/3 body weight
- 1- Arm Farmer Walk (LT) 25 yards - 1/3 body weight
- Max Rep Kettlebell Swings
@53#
Round 1=30
Round 2=16 (The kb shifted at the top and I lost control of the weight and kind of dropped the kb)
Round 3=25