FRIDAY 100604
10 minutes to find 1RM back squat:
185-205-225-235(F)
Tweaked hips around back at bottom of the squat. Crap.
4x400m rest 2, 3, and 4 minutes.
1:25, 1:32, 1:34, 1:34
Score is total seconds on sprints minus Back Squat weight. Lower or
negative number is better.
365-225=140
WEDNESDAY 100602
10-min to find Snatch 1RM (135)
Rest 2 min
4 rounds for time:
5 snatch (95-lb)
20 double unders
10 pull ups
20:13
TUESDAY 100601
AMRAP in 12 minutes of:
20 Double Unders
10 Box Jumps, 24"
10 weighted walking lunges, 24kg Kb
Buy in: 20 HSPUs
Subbed wall walks (3:00 - 7 ww)
7 wall walks
3 rds + 3 lunges
Snatch 1-1-1-1-1 (80%)
105lbs
METCON
3 rds for time:
25 snatch balances (65-lb)
50 ab mat sit ups
19:58
FRIDAY 100521
Back squat 5x3 (135#)
Fast explosive reps outta the bottom. 60% of your 3RM. Rest exactly
60 seconds between sets.
AMRAP 10
10 Kb front squats (32kg)
15 alternating slapping push ups
5 + 6 FS
THURSDAY 100520
Fight Gone Bad (246)
Wall balls (20#)
SDHP - 75lbs
Box jumps - 20"
Push press - 75lbs
Row - calories
94/81/71
Only highlight was 31 wall balls at the very beginning. Everything
else needs work...
TUESDAY 100518
50 push ups
60 sit ups
16:00 2-mile run
Meant to treat this as a rest day but even doggin this PT test kicked
my butt because CrossFit is still smoking me. Need to get more
sleep. More eats better. Less Crown & Pepsi...
MONDAY 100517
10-min to find your 1RM OHS
155-175-185(F)-185
Rest 2-min
3 rounds for time
10 OHS (135)
50 double unders
19:58 (10-8-6)
Got 15 DU in a row at one point
FRIDAY 100514
10 pull ups
AMRAP in 15 min:
5 HSPU (med/sm)
10 Front Squats (145)
15 Toes to Bar (T2B)
3 + 4 FS
WEDNESDAY 100512
Split Jerk
Find 1RM in 10-min period.
155-165-175-185-195
Rest 2 minutes.
AMRAP in 8 minutes:
30 double unders
7 CSB Pull Ups
2rds + 7 DUs
TUESDAY 100511
For time:
50 box jumps (24")
40 Kb swings, 24kg
30 barrier burpees (over sandbag)
20 Kb squat cleans, 24kg
10 push press (30# DB) too light
20 Kb SC
30 B burpees
40 Kb swings
50 box jumps
25-min cutoff
DNF - 7 box jumps
MONDAY 100510
Mag 7 ab workout
Early morning run to O'club hill and back. 19:06
Afternoon WOD
5-4-3-2-1 rep rounds for time
Muscle ups
115-lb Bear Complex
(power clean, front thruster, back thruster is one rep)
subbed 4 pull ups and 4 ring dips per MU (dips with mini band)
19:04
SUNDAY 100500
Run 200m
Rest same time
Run 400m
Rest
Run 600m
7:35
Calves hurt like shit. Walked back.
FRIDAY 100430
CFWU 3x6
Front squat
10x45
6x135
155-175-185-195-205(2)
Needed some yelling and loud music...
SUNDAY 100425
Partner workout
As many push ups as possible in 10 minutes while your partner performs
10 med ball cleans. Rotate every 10 MB Cleans.
167 push ups
SATURDAY 100424
Fran 10:00+
9 pull ups left at 10-min cut off. Thrusters were brutal.
Tabata Squats (15)
16-17-16-15-15-15-15-15
WEDNESDAY 100421
CFWU 2x15 (5/5/5)
4 rounds of:
500m row
Rest 3 minutes
1:44 (6 damper)
1:50 (4)
1:48 (2)
1:52 (3)
TUESDAY 100420
CFWU 1x10
McGhee
AMRAP 30
285lb deadlift, 5 reps
13 push ups
9 box jumps (24")
8 rds + 3 box jumps
20:00 -- 225lb DL
MONDAY 100419
CFWU 1x10
Snatch Balance
10x45lbs
6x65
85-95-105-115-125-135
SATURDAY 100417
For time:
40 box jumps (20")
40 jumping pull ups
40 Kb swings (16kg)
40 walking lunges
40 KTEs
40 push press (25# Dbs)
40 back extensions
40 wall balls (20#)
40 burpees
40 double unders
32:40
WEDNESDAY 100414
Erin
5 rounds for time of:
15 dumbbell split cleans; 40-lb DB
21 pull ups
Subbed 25-lb DB
21-18-15-12-9 pull ups
(18:57)
TUESDAY 100413
5 rounds for time:
135-lb back squat, 20 reps (95#)
20ft handstand walk
Subbed handstand hold (1:00, :50, :45, :40, :30)
13:27
MONDAY 100329
CFWU 1x10 (6/4)
Back Squat 5-5-5
10x45
10x135
6x185
205-205-205
Press 5-5-5
10x45
5x95
115-115-115(4)
Strict Pull ups
3-3-2.5
SATURDAY 100327
CFWU 1-2-3-4-5-6-7-8-9
400-25-25
6 rds for time of:
400m run
25 push ups
25 sit ups
24:28
THURSDAY 100325
Run Burpee Run
4 rounds for time of:
400m run
25 burpees
10:00
WEDNESDAY 100324
CFWU 1x10 (headache)
10-min of Double Unders
16 in a row
16-9-8-8-8-7-6...
SUNDAY 100314
50 DU - 2:09
CFWU 3x10 (10/10/8)
AMRAP in 10 minutes:
10 135-lb deadlift
10 push ups
8+10 DL
Sleep:
Calories:
THURSDAY 100311
Double unders
25 in 1:00
6 in a row
CFWU 3x12 (7/12/7)
Thrusters 3-3-3-3
95x10
115-125-135-145
Sleep: 7.0
Calories:
TUESDAY 100309
CFWU 2x12 (5-5-5)
Helen (12:37)
3 rounds for time of:
400m run (treadmill)
21 dB swings (35-lb)
12 pull ups
Sleep: 7.5
Calories:
SATURDAY 100306
CFWU 3x12 (7/6/4)
Max Effort Back Squat 3-3-3-2-2-1
135x8
185x4
205-215-225-235-x-245(1)
Smoked. Screwed up and lost focus on second set second rep. Bent
forward too much and had to muscle the bar back to standing...
Sleep: 9
Calories:
Fat:
CHO:
Protein:
FRIDAY 100305
Traveled to CP 65 today. Easy day. Cheat day...
Sleep: 6+1
Calories: 3,149
Fat: 153.3g (43%)
CHO: 252.1g (31%)
Pro: 106.4g (26%)
THURSDAY 100304
CFWU 3x12 (5/5/5)
Fran
3 rep rounds of 21-15-9:
Thrusters (65lbs)
Pull ups
Pull ups were weaker than expected. First 7 unbroken, then nothing but sets of two. Thrusters were unbroken 21, 10 of 15 before a rest and 6-3 last round. Never put it down, just stopped in the rack for a breather. Pull ups smoked me like some bad hill sprints. Chest was burning after that...
Sleep: 4.5 hrs (couldn't get back to sleep after 1:45am diaper)
Calories: 3,166
FAT: 161.1g (44%)
CHO: 147.2g (18%)
PRO: 288.5g (38%)
TUESDAY 100302
CFWU 1x12
Tabata Push Ups (6/51)
14-10-8-7-6-6
CFWU 2x12 (12/7-5)
Gym Sprints
5 rounds of:
60m run (one down and back on gym floor)
120m run
180m run
Rest period is the time is took to complete the previous sprint. 0:20 sec sprint = 0:20 sec rest. Each length of the gym floor was 20-sec, one complete round was 4-min. Total time: 19:00.
Sleep: 6.0 hrs
Calories: 2,018
FAT: 90.5g (40%)
CHO: 97.6g (19%)
PRO: 204g (41%)
MONDAY 100301
CFWU 3x10 (8/7/6)
Mag 7
Recovering from 10k yesterday. Sore in POSE running muscles. Need to break out the VFFs to get stronger...!!!
Sleep: 6.0 hrs
Calories: 2,080
FAT: 135g (58%)
CHO: 63g (11%)
PRO: 160g (31%)
SATURDAY 100227
800m run
40 squats
30 sit ups
20 push ups
10 pull ups
3:22 run
6:18 total
FRIDAY 100226
CFWU 3x10 (5/3/2)
Deadlift 1-1-1-1-1
135x10
225x5
315-315 (out of gas)
Slept from 2000-0400/0600 after only getting 3 hours the night
before. Previous buffet lunch of meatloaf, fried chicken and ribs did
not sit well. Can't wait to try NewGreens...
THURSDAY 100225
CFWU 3x10
Squat 5-5-5
10x135
185-185-185
Bench 5-5-5
10x135
185-185-185
Reminder
Decending rep rounds of:
Run 180m (3 laps gym)
10 Kb swings (16kg)
10 wall balls (14-lbs)
10 box jumps (20")
10 sit ups
10 push ups
Run
9-9-9...
Down to 1-1-1...
29:01
WEDNESDAY 100224
Rest Day
Double under skill work
Paleo cheats: 0
TUESDAY 100223
CFWU 3x10
Power cleans 3-3-3-3-3
95x5
135x4
155-155-155-155-155
Paleo cheats: 3
B: shake
L: Bulkogi
D: soup (rice, beer, Almond Joy)
MONDAY 100222
CFWU 3x10/9/8
Back squat 5-5-5 (225)
10x115
5x185
225-225-225-225-225
Press 5-5-5 (125)
10x45
5x95
125-125-125
Strict pull ups (3)
Paleo cheats: 0
FRIDAY 100219
CFWU 10-9-8.
Hands trashy after first 10.
Deadlift 1-1-1-1-1
225x8
275-275-275-275-275
THURSDAY 100218
CFWU 10-8-8
Back Squat
135x10
185x5 x 3
Press
45x10
95x8
115x5 x 3
Strict Pull ups
3-2.5-2
FRIDAY 100212
CFWU 3x8
Deadlift 1-1-1-1-1
225x8
315x6
325-325-325-325-325
Tabata Sprints (Treadmill)
8 rounds
6.0 mph
15.0 incline
THURSDAY 100211
CFWU 3 X 8
These are getting better slowly. Hand grip is becoming the limiting factor sort of...
Back Squat 5-5-5
135 x 10
185 x 6
230-230-230
Getting close to critical mass. Might back down to 3x5 at 185 with a big focus on keeping my knees out to strengthen my hips.
Bench Press 5-5-5
135 x 10
185 x 5
195-195-195
Getting close here too. Will keep going up and see what happens I guess.
Pull ups
2-2-2-1-1-1
Going to do more of these during most workouts. Need to work more strict pull ups to develop strict pull ups and improve my kipping pull ups. I've found that kipping pull ups don't improve the strict pull ups.
TUESDAY 100209
CFWU 3x7
Power Cleans 3-3-3-3-3
95 x 10
145-145-145-145-145
C2 Rower Fishing Game
1155 points
2:03 avg
972 meters
MONDAY 100208
CFWU 3x7
Back Squat 5-5-5
135 x 10
185 x 6
225-225-225 (knees caving...)
Press 5-5-5
45 x 10
95 x 6
110-110-110
FRIDAY 100205
CFWU 3x7 almost C2B...?!??!!???!!!
DEADLIFT 1-1-1-1-1
135x8
185x5
315x1 x 5
Tabata Sprints (Treadmill) x6
Incline: 15.0
Speed: 6.0mph
Pace: 10:00/mile
THURSDAY 100204
CFWU 2x7 (damn tricep extension dorks)
Back Squat 5-5-5
95x10
135x8
185x5 maybe
220x5 x 3
Bench 5-5-5
135x10
190x5 x 3
Max Rep Strict Pull Ups x-x-x
2-2-2
WEDNESDAY 100203
Rest Day
TUESDAY 100202
CFWU 3x6
Power Clean 3-3-3-3-3
95x10
105x8
135x5
145-145-145-145-145
METCON
Tabata Sprints (Treadmill)
20:10 x 6
Incline: 15.0
Speed: 6.0 mph
Pace: 10.0 min / mile
x8 next time
Sent from my iPod.
MONDAY 100201
Back squat 5-5-5
10x95
8x135
5x185
215-215-215
Press 5-5-5
10x65
8x95
105-105-105
Strict Push Ups
2-2-2
Sent from my iPod.
FRIDAY 100129
CFWU 3x6
Deadlift 1-1-1-1-1
295-315-335-345-345
METCON
50 Wall balls (3:17) ouch...
Sent from my iPod.
THURSDAY 100128
CFWU 3x6
Back Squat 5-5-5 (205)
Bench 5-5-5 (185)
***sore left wrist / palm?
Screaming Eagle Push Ups (4x15)
Sent from my iPod.
WEDNESDAY 100127
CFWU 3x6 good pull ups
Skills: double unders (sad)
Mag 7
3x500m row / 1-min rest
1:58-1:57-1:58
Screaming Eagle Push Ups
(30) - tomorrow 10x15
Sent from my iPod.
TUESDAY 100126
CFWU 3x5 minus pull ups
Thrusters 5-5-5-5-5 (115)
5x100 single unders on the minute
Sent from my iPod.
WEDNESDAY 100120
Mag 7
Played with jump rope
CFWU 4x5
PU Progressions 20-20-20
20-13-10-10-10
Sent from my iPod.
SATURDAY 100116
Fran - 65lbs
6:34
Weight was easy, pull ups were brutal. Good pull ups though...
Sent from my iPod.
SATURDAY 100109
CFWU 3x5
Moving on to 4x5 til I get to 6x5 then switching to 3x6 up to 5x6 then 3x7...
10-min push ups (131)
BACK SQUAT (Wk 2) 3-3-3
185-195-205
Too easy, going to wait and see how hard week 3 is with the 1RM at 95% and then I'm bumping all these numbers up 5 pounds...
WEDNESDAY 100106
CFWU 3x5
Deadlift
5x235, 5x255, 5x275
TUESDAY 100105
Rest Day - Snow Day
MONDAY 100104
Combat Abs - Magnificent Seven
Sent from my iPod.
FRIDAY 010110
CFWU-ish
Jump rope-ish
Squat (Week 1)
135x12
170x5; 180x5; 190x5
Big juice breakfast. Salami n cheese. Pork chops n mashed
cauliflower. 7 Hershey's kisses.
10 cuss words. Not bad for first day.
Sent from my iPod.
MONDAY 091221
Power Clean 8-6-4
95-135
Press 8-6-4
95-105(8-4-3)
Front Squat
135-155
Sent from my iPod.
SATURDAY 091219
DEADLIFT 3-3-3-3-3
225-275-295-315-335(2)
Grip and no chalk sucked...
Tabata Push ups (6)
10-10-10-10-10-6
THURSDAY 091217
3k formation run. COLD. Too much snivel gear. POSE is going. Need to work skills and drills.
TUESDAY 091215
Back Squat 5-5-5-5-5
135x10
185-205-225-225-225
Fighting of baby's CDC flu bug...
Sent from my iPod.
FRIDAY 091211
Heavy Thrusters - 5-5-5-5-5 (Db)
50-55-60-65(3)-65(4)
THURSDAY 091210
Deadlift 5-5-5-5-5
225-275-275(3)-275(3)-275(3)
Grip sucked...
Sent from my iPod.
WEDNESDAY 091209
Rest Day
TUESDAY 091208
Bench press 5-5-5-5-5
10x135
155-175-185-205-185
Sent from my iPod.
MONDAY 091207
Front Squat 5-5-5-5
155-155-185-155
Tabata Row (damper 3)
95-98-91-91-88-81-85-85 meters
Sent from my iPod.
MONDAY 091102
Power Clean (8-6-4)
95-115
Press (8-6-4)
95-95
Front Squat (8-6-4)
135
Little smoked, good first day back
Heavy deadlift tomorrow...
Sent from my iPod.
MONDAY 091102
W2D2-L3 (74)
14-16-12-12-20 (:90 rest)
rough last set
SUNDAY 091101
W2D1-L3 (68)
14-14-10-10-20 (:60 rest)
tired after Saturday's cheat day carbs...
THURSDAY 091029
W1D3-L3 (69)
10-15-9-9-25 (2:00 rest)
TUESDAY 091027
W1D2-L3 (58)
10-12-8-8-20 (:90 rest)
Sent from my iPod.
MONDAY 091026
Going for it again now that there is a 100 push ups app on my damn
iPod. Got 27 straight perfect PU on Sunday so shooting for 100 on
Xmas day...
Back squats again
5-5-5 (235) no issues
Left shoulder "tweeked" over weekend after Friday's presses...?
100 PU W1D1 10-12-7-7-9 np
Played with double unders again... brutal...
Sent from my iPod.
Press 5-5-5 (105) np
Played with double unders... brutal...
100 singles
50 double unders (singles)
100 singles
Going to start timing this one to track progress...
Sent from my iPod.
MONDAY 091019
First day of PT five days a week with lifts and push up and sit up workouts every MWF. 3x5s doesn't hurt too bad and it will make me stronger so it's win-win at this point.
Light warm up
Squats
10x45
10x135
225-225-225
Just right for first day back. Took five minutes between each work set.
3x25 push ups (25-10-8 - weak)
3x25 sit ups
12 close hand push ups
8x8 crunches
12 wide arm push ups
TUE/THU will be press/push press/push jerk/press... and double unders and maybe tabata rowing. Need to throw pull ups (and handstands) into every warm up before I get smoked by workouts...
MONDAY 091012
5 rounds of:
Max rep BW Bench Press
Max rep Pull ups
Max rep Back Squats
Rest exactly 3 minutes between rounds
185#
10-8-12
9-5-10
7-5-10
6-4-9
5-5-8
Ouch...
Sent from my iPod.
TUESDAY 091006
Modified 30 muscle ups for time down to
20 rounds for time of:
3 pull ups
3 dips
18:22
Pretty good scaling. Wouldn't have wanted to do the 30 sets of 4 pull ups and 4 dips which is the standard scaling... OUCH...
SATURDAY 091003
AMRAP in 30 minutes of:
400m run
5 pull ups
10 push ups
15 squats
Wear a 20-lb weight vest if you got it...
7 rounds + 100m run...
WEDNESDAY 090930
Front Squat 3-3-3-3-3
Still hurting after FGB IV so finally back at it after 3 rest days... getting old sucks...
Felt pretty good on these. 205 was pretty hard, 215 practically stopped on the way up out of the second rep. Called it good...
135-155-185-205-215 (F/2)
These might be more fun at 205 across... ouch...
SATURDAY 090926
Row - 20/16/15
WB - 23/15/15
SDHP - 23/16/17
BJ - 15/13/12
PP - 25/20/21
Need to work the box jumps and the stamina...
Pretty happy with the effort though considering my usual diet...
THURSDAY 090924
Diane (9:04)
21-15-9
225# Deadlift
Handstand push ups
205#
large band + medium band
Ready for 225 and med-med
Sent from my iPod.
WEDNESDAY 090923
BARBARA
5 RFT of:
20 pull ups
30 push ups
40 sit ups
50 squats
Rest exactly 3 minutes between each round.
32:22 - 4 rounds - medium pull up bands
5:34
5:42
5:56
6:02
TUESDAY 090922
CFWU x2 (med band)
PJ 3-3-3-3-3
135-145-155-165-176(F) PR
Sent from my iPod.
SATURDAY 090919
Hit the powerlifting competition en lieu of a CFT by myself. Worked out pretty well...
Set three PRs today in the 1RM back squat, bench press and deadlift.
Back Squat - 185/245/255
Bench Press - 185/225/245
Deadlift - 275/345/375
875 was the highest in my weight class (just me) and overall (three of us, all CrossFitters).
Seriously thinking about hitting the 8th Army powerlifting championships in Camp Humphreys on 10 OCT...
WEDNESDAY 090916
4 rounds for time of:
100ft walking lunges, 25lb DB
30 24-in box jumps
20 weighted pull ups (0#)
26:00
Ouch...
TUESDAY 090915
CFWU (x2)
Clean & Jerk 1-1-1-1-1-1-1
95#x5
115-125-135-145-155-165-185 (FC)
Squat cleaned the 185 ok, just did get under it and keep it locked out overhead long enough to count it as legit. Coulda got it though. Kinda like these...
MONDAY 090914
Elizabeth
21-15-9 rep rounds of:
135-lb Cleans
Ring dips
14:37 (95#/dips)
Sent from my iPod.
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