Press-PP-PJ

1RM day at CrossFit San Fran

Press
95-115-135(F)-135

PP
135-155

PJ
155-175-185(PR)

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"Light" Snatches

TUESDAY 090714

Hit CrosSFit San Francisco for a weightlifting workout. What a great
space right under the shadow of the Golden Gate bridge and what a
great group. I would kill to workout with these guys everyday...

10-12 sets of 2 snatches (50% of 1RM)

After warming up with some good dynamic mobility and muscle snatches
we were off. Not sure how many sets we did but I used 65-lbs and I
didn't want to stop except my quads were burning from the new
positions/movement patterns.

What a phenomenal exercise. I can't wait until the Oly cert in Hawaii
in NOV...

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OHS 3-3-3-3-3 (140)

FRIDAY 090626

OHS 3-3-3-3-3

95-115-125-135-140 (PR)

Glad I didn't get sucked into ugly FGB...

Triceps just starting to hurt from Hindus last Tuesday...?!??!!!?

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Press 3-3-3-3-3 (130)

TUESDAY 090608

Shoulder Press

95-115-120-125-130 (PR)

Horrible Hundred (12:02)

MONDAY 090608

500m Row (1:50)

CFWU x ~2

Pull up / Dip pyramid 1-2-3-4-5-6-7 (28)

Liked this better than 3 x 10 or 15. Going to do these from 1 to 10 for 55 reps on my warm ups.


Horrible Hundred

25 Deadlift (205#)
25 Power Cleans (125#)
25 Thrusters (75#)
25 OHS (45#)

12:02

Back Squat 5-5-5-5-5

155-185-205-225-245(2)-225

1000 meter row

3:38.5

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Overhead

Press 5-5-5-5-5

95-105-115-125(F)

need more rest btw sets?

Push Press 3-3-3

155-175-185(PR)

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Deadlift 5-5-5-5-5

CFWU 3x10**

225-235-245-255(PR)

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Heavy Front Squats

WEDNESDAY 090513

5-5-5-5-3

135-155-175-185(PR)-205(PR)

Back Squat 5-5-5-5-5

135-155-185-225-245(4)

Felt tired today...?!??

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FRIDAY 090508

a.m. workout

Hang Power Cleans 1-1-1-1-1

135-155-165-175-185(F)-185


AMRAP in 10 minutes of:

500 meter row
5 x 95-pound Overhead Squats

3 + 65 meters


p.m. workout

Tabata Sprints with a twist...

8 rounds of tabata sprints with max rep push ups
5-5-5-4-4-3-4-3
8 rounds of tabata sprints with max rep squats
3-3-3-3-3-3-3-3

Heavy Squat Cleans

5-5-5-3-3-3-1-1

95-115-125-135-155-165-175-185

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Grace - 5:55 (115#)

WEDNESDAY 090429

CFWU, 3x10!!!

Grace

30 reps, Clean and Jerk, 135lbs for time

5:55 (115#)

Scored 8:39 with same weight last time. Ready to tackle this Rx'd!!!


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Afternoon Workout

Team workout

7 rounds for time:

200m run
5 burpees
10 sit ups
15 squats

1 round equals you and your partner performing one evolution...

This one was a smoker. Just need to stagger the lead teams start/finish point to keep them within reach of the other teams...

Bench Press

MONDAY 090427

5-5-5-3-3-3-1

155-165-185

195-205-215

225

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Heavy Push Press

FRIDAY 090424

Push Press

5-5-5-3-3-3-1-1-1

135-155-165(PR)

165-175(F)-175(PR)

185-195(F)-195(PR)

Power Cleans

5-5-5

3-3-3

1-1-1

95-115-135(PR)

155-165(PR)-good

175-185(F)-185(PR)

Need to get this on video and break down the technique, they felt a little loosey-goosey...

OH Squats

Heavy(-ish) OHSquats

5-5-5-3-3-1-1

95-115-125(PR)
125-135(PR)
135-145(PR)

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Press - Push Press - Push Jerk

CFWU x 1

Shoulder Press
1-1-1
135-140(F)-140(F)

Push Press
3-3-3
140-145-155(PR)

Push Jerk
1-1-1
175-205(F)-Done

Could have had 185 on the 1RM Push Jerk but I got too greedy and I was already getting tired. All in all a good day though. Need to work the heavy Push Presses more to get my strict press numbers up. Seem to be stuck on 135 for 1RM...

Heavy Deads (325)

MONDAY 090406

MEBB Deadlift
3-3-3-1-1-1

CFWU x 2 (med band)

135x7; 225 x7

245-275-305-315-325-good

3RM - 305 PR
1RM - 325 PR

MEBB Back Squat 3-3-3-1-1-1

Back Squat

3-3-3-1-1-1

225-245-255(F)-265-Q-Q

Haven't back squatted in quite a while and I remember why now. It's hard!!! But I am getting stronger somehow (CrossFit is the shit!!!).

Last 5RM was 245, now it's my 3RM and I almost got 255. Got 2 reps and just need some Rage Against the Machine and a little screaming to get the last one up. Fuckin Globo Gym!!!

Was happy with the 265 1RM as well, that's up from 245 I think but I was smoked after that one so I didn't try 275 (this time). All in all a good day and I feel good enough this morning to get some MetCon this afternoon with our CF Yongsan group. Stay tuned...