Bench Press

MONDAY 090427

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

155-165-185

195-205-215

225

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Dumbbell Bear

Dumbbell Bear Complex

Every minute on the minute for 20 minutes:

5 DB Deadlifts
5 DB Hang Power Cleans
5 DB Thrusters

40# Dumbbells

14+4

Got 30# last time. Was going to jump up to 35# but I wanted to punish myself instead...

Thank CrossFit!!!

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)

Deadlift Burpee Workout

WEDNESDAY 090422

Deadlift Burpee Workout (CrossFit Games 2008)

5 rounds for time of:

5 275-lb deadlifts (245#)
10 burpees

11:16

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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TUESDAY 090414

APFT

57 Push ups (84)
77 Sit ups (100)
13:25 2-mile run (100)

284

Double ouch!!!


SATURDAY 090411


Tabata Sprints

20:10 for 8 rounds

Ouch!!!

CF Yongsan Baseline Workout

Got this one courtesy of CrossFit Los Angeles and Andy Petranek...

800m Run
40 squats
30 sit ups
20 push ups
10 pull ups

6:14

No more Kimchi Soup for lunch before CF workouts. This one hurt too bad for an "easy" one.

Hope I can hit the programming harder after next week's APFT to get back into shape. Lost a ton after Thanksgiving, Xmas and PCSing...

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...

Lil' Runny Angie

Lil' Runny Angie

Run 400m
50 squats
Run 400m
50 push ups
Run 400m
50 sit ups
Run 400m
50 pull ups

19:40

After the heavy deads, this one broke me off. Each exercise made the next one even slower...

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

CF Endurance Workout (66%???)

Got this one from CF Endurance. Glad I didn't do all three rounds...

200s-400s-600s

2 rounds for time with a running clock:

200m run
Rest time it took to complete 200m (~:40 sec)
400m run
Rest time it took to complete 400m (~1:20)
600m run
Rest time it took to complete 600m (~2:00)

14:13

Three rounds of this would be no joke.

I can hardly wait...

OVERTRAINING FOR SURE...

I know I'm overtraining when my blogging falls off for a week straight...

FRIDAY 090403

HORRIBLE HUNDRED

Load up a bar in reverse with a 5lb, 10lb, 25lb and 45lb on each side...

25 Deadlift (215#)
25 Power Cleans (125#)
25 Thrusters (75#)
25 OH Squats (45#)

This one royally kicked by butt...

14:49

Ouch

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...

Heavy Thrusters

Thrusters
7-5-5-3-3-3-1-1-1

95-115-115-135-135-135-155-155-155 (all PRs...)

First time with heavier thrusters and I was pretty pleased with the results. And it feels really, really good to drop heavy weights from overhead. Fuckin Globo-Gyms!!!

8k Row - 7:52

Ouch!!!

5k Run (25:30)

Tried another 5k just to see where my running is at for next month's APFT.  Haven't really run since last year's APFT on OCT.  Done some hill sprints here and there but that's it.  Maybe a Helen or two.  Not much.  Felt pretty good today in the Vibram Five Fingers, feet didn't hurt nearly as bad as the first time last year.  Calves are smoked though.  Good smoked.  Might motivate me to workout tomorrow and Monday.  We'll see...

Front Squat 5-5-5-3-3-1

CFWU x 3

OHS 45, 65, 95
Ring Dips (broken)

Front Squat

5-5-5
135-155-165

3-3
185 (4)

1
205 (PR)

Smoked...

Cindy (14 rounds)

Ouch...

This was good though, after two full rounds of the CFWU no less.

Need a good pull up bar and no more excuses...

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Grace* (9:56 - 115#)

Glad I didn't try to do this as Rx'd. This smoked my bags. Gonna hit
more workouts this week.

Grace
30 Clean and Jerks anyhow for time

9:56

Broke these up into sets of 5-4-3-2-1-5-4-3-2-1. Grip is smoked and I
am TIRED. I like this one. Gonna get 135 next time...

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Donkey Kong

4 rounds for time of:

Descend/ascend 6 flights of stairs
20 pushups
30 sit ups
40 squats

19:25

3:50-5:04-5:04-5:27

Almost wish the Camp Carroll gym opened up earlier so I could have
tried 20 rounds of Cindy for time instead (almost...)

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