Wednesday, January 1, 2014

20 min AMRAP

1 shoulder to over head

1 round of Cindy 

(5 pull ups, 10 push ups, 15 squats)

2 shoulder to overhead

1 round of Cindy

3 shoulder to overhead, etc. increase by one each round

Score: 7 rounds, +8 push ups

Tuesday, 12.18.12

Power Clean

70x5

90x4

110x3

135x2

140x1

130x 3, 2, 3, 1, 1, 1, 1, 1, 1, 1

Shoulder Press

45x5

55x4

65x3

75x2

82x1

72x 2, 1, 1, 2, 1, 1, 1, push press 5, 1

WOD

15:00 Rounds of:

400 m Run

Max Push-Ups

Score 58 push-ups

Tuesday, 01.22.13

Power Snatch

warm up:

55x6

70x4

80x1, 0, 0, 1

Work Sets:

85x3, 2, 3, 1

Keep the warm up the same next time

Bench Press (goals)

45x10 (8-10) 50%

70x7 (6-8) 75%

80x3 (4-6) 90%

85x3

77x5

68x11 (max)

WOD

For Time:

400m Run then 5 rounds of:

5 chest to bar

10 push ups

15 goblet squats 26#

400m run

Score:13:44

Tuesday, 01.15.13

Deadlift

90x5

120x4

150x4

180x2

210x1

190x2

170x5

Dips

Ring Dips

strict/neg

2/3

2/2

2/1

2

Bar Bwt/Band

5/0, 5/0, 5/0

Considering doing weighted bar dips next

WOD

3 Power Cleans 155/105

6 push-ups

9 sit-ups

I didn't record my time! 

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

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

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

Thursday, 05.24.12

Strength: Back Squat: 3x5 @ 85% 1RM

Conditioning:  For Time:
- 150 Push Ups
**40 yard sprint every time you rest




Assisted push-ups! Push ups are definitely one of my "goats" so by the end of this workout, I think everyone was beginning to believe I was never going to finish.  So, I tried out this method of assisted push-ups and concentrated on my form (need to make sure I rotate shoulders back, instead of rounding them) and I finally finished!

Thursday, 05.03.12

Strength: Back Squat 1-1-1-1-1-1-1

Conditioning: Complete this super-set for 15 minutes:
- 15 foot Rope Climb, 1 ascent
- 15 Push Ups
- 400 m Run
I got up to a 220# back squat which was a PR from my previous 215#. 

I subbed out the rope climb with 65# SDHP because my hand is really torn up from doing cleans the other day.  I got 3 rounds.

Monday, 04.23.12

Bench Press 1RM 110

Max push ups
3x max push ups in double unders

50 total push-ups
150 total double unders

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, 03.14.12

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!

Thursday, 03.01.12

Strength:
Push Press 1-1-1-1-1  85, 95, 105, 110, 115
A reminder to push my head through right away helped!

Metcon: "1/2 Cindy"

AMRAP in 10 minutes:
5 pull-ups
10 push-ups
15 squats

9 rounds + 2 pull-ups, hand release push-ups

Friday, 02.10.12

Today I did the workout that I missed on Tuesday:

Strength: Barbell Row 5x5 @85#  Either I haven't done these in a long time or I have never done them before. They felt awkward. 

Conditioning: Tabata:
- Kettlebell Swings
- Push Ups
- Row  (for calories)



8 kb swings @53#, 7 hand release push ups, 4 Calories  
This one was really tough and it took forever for me to recover and catch my breath! Rowing always kills me. 

Saturday, 01.28.12

Conditioning: "Running Angie"
- Run 400m
- 100 Pull Ups
- Run 400m
- 100 Push Ups
- Run 400m
- 100 Sit Ups
- Run 400m
- 100 Squats
- Run 400m


This was run as a partner WOD.  There was an odd number of people in class at 9 am so I thought maybe I would get out of doing the workout but then Craig volunteered to be my partner.  I was intimidated to be his partner, but jumped in nonetheless.  Craig carried us through my two weakest events - pull-ups and push-ups!  We just switched off as we were fatigued and then ran the runs together.  


Time: 24:26

Tuesday, 01.24.12

Strength/ Skill:  Pull Up Practice - Kipping, Butterfly, Strict, Rings, weighted.  Accumulate 20-30 good reps.
Due to my hand tear in yesterday's workout, I was unable to do pull-ups very well so I didn't do much here.


Conditioning: Complete: 
- Max. Handstand Push Ups in 5 minutes - Completed 19
- Max. Pull Ups in 4 minutes - Completed 20
- Max. Push Ups in 3 minutes - Completed 30
- Max. Supine Ring Pull Ups in 2 minutes - Completed 18
- Max. Dips in 1 minute - Completed 12
15:00 clock



To be honest, I did not care for this workout but it probably had something to do with not being able to use my hand very well which is reflected in my numbers.  I didn't feel like I got anything out of it so I did another metcon:


I wanted to test out a workout I have planned for my CompoundLite class which is:


On the minute for 15 minutes:


3 Burpees
40 yard sprint


I started it out and felt like only 3 burpees was too easy, so I decided to try and add one burpee each minute.  By the time I got up to 10 minutes I was dying (I was at 12 burpees). The rest of the sets I wasn't able to get my burpees and the run in within the minute.   

Thursday, 01.19.12

Strength: Shoulder Press 3x3
I worked up to 65 and did my 3 sets there.

Conditioning:

Metcon: "SWAT Op Gone Bad"  

1:00, :45, :30, and :15 rounds each of the following:

- Pull Ups

- Sit Ups

- Push Ups

- Squats

My total was 246 which was 4 shy of the required 250 reps for the Fairfield SWAT team.  This was my first time doing this workout.  Next time I plan to concentrate more on my transitions so I don't waste time there.  


I went into it expecting to struggle on pull-ups and push ups and then make up my numbers on the sit ups and squats.  However, the required form for sit ups was arms crossed over chest rather than arms extended overhead that I usually do.  This made a HUGE difference - probably cut the amount I normally could have done in half.  

Wednesday, 01.04.12

I was worried about my back after pulling it yesterday but I woke up this morning and it felt OK so I went ahead and worked out. 

Skill: Rope Climb

I had two climbs to the very top.  In the past I've only gone up to the black tape (15 feet I think?) but as long as I didn't look down, I was able to go all the way to the top.  Note to self - wear long socks next time.  Even though I had long pants on, I still got a mean rope burn on the front of my ankle.  It's not even shaped like anything cool.

Metcon: 

"Cindy"

5 pull-ups

10 push-ups

15 squats

I had 12 rounds + 5 pull-ups + 6 push-ups Rx which was a PR

I feel like I'm getting better with my pull-ups.  Usually I am fatigued to the point where I'm only able to do one at time after a few rounds.  This time I was able to string all 5 for several rounds and towards the end I was consistently stringing 3 and then 2, which is a big improvement for me! 

I found that I tend to control my descent with negatives on the way down, rather than just let momentum pull me down.  This time I let myself drop down more and was able to get a better kip at the bottom.  I was also surprised that I didn't have any tears in my hands after doing 65 pull-ups. 

Push-ups killed me.  I did them all hand-release and that was definitely the hardest part of the workout for me.

Squats were fine.

Tonight I played soccer and the Cougars were victorious 3-2. We are currently in 2nd place.  We were tied 2-2 in the second half and in the last 40 seconds, we scored a goal for the win! It was super fun, but tonight my back is killing me!  I made it through the workout this morning no problem, but playing soccer was not a good thing for my back.  

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!!

Thursday, 11.24.11

SWOD:  Turkish Get Up practice

Metcon:  For time:
- Row 500 meters
- 50 Box Jump (20")
- 50 Push Ups
- 50 Sit Ups
- 50 Jumping Pull Ups
- 50 Back Extension
- 50 Dips
- 20 Turkish Get Up, alternating arms (53/35#)



This was a tough one!  The push-ups and dips reminded me how weak my upper body is and the Turkish get ups got me! The first 5 TGUs I did Rx'd but then had to drop to 26 pounds.