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, 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

Monday, 01.09.12

Overhead Squat 3-3-3-3-3
55, 65, 75, 85, 95


Conditioning:  For Quality:
- Rope Climb x 1
- Box Jump 2mins @ 20" (50 reps?)
- 18 Ring Push Ups or Dips
- Box Jump 90secs @ 20" (40 reps?)
- 15 Ring Push Ups or Dips
- Box Jump 60 secs @ 20" (30 reps?)
- 12 Ring Push Ups or Dips
- Box Jump 30 secs @ 20" (20 reps?)
- Rope Climb x 1

Score: total number of Box Jumps

2 min - 50
90 sec - 32
1 min - 25
30 sec - 18


Total: 125

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.