Dan John Rapid Ascent

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...

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100 Push Ups Update

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)

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Hundred push ups again

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...

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FRIDAY 091023

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...

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WEDNESDAY 091021

Deadlift 5-5-5 (285) grip failed by 2nd

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Squats 5-5-5 (225) PU/SU (25-10-8)

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...

Bench - Pull - Squat

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...

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30 Muscle Ups for time

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...

Trigg's Revenge

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...

Front Squat 3-3-3-3-3 (205)

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...

Fight Gone Bad IV (266)

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...

DIANE (9:04)

THURSDAY 090924

Diane (9:04)

21-15-9
225# Deadlift
Handstand push ups

205#
large band + medium band

Ready for 225 and med-med

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Barbara (32:22)

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

Push Jerk 3-3-3-3-3 (165)

TUESDAY 090922

CFWU x2 (med band)

PJ 3-3-3-3-3

135-145-155-165-176(F) PR

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CrossFit Total-ish

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...

Lunges suck

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...

Clean and Jerk 1-1-1-1-1-1-1 (165)

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...

Elizabeth (14:37)

MONDAY 090914

Elizabeth
21-15-9 rep rounds of:
135-lb Cleans
Ring dips

14:37 (95#/dips)

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Run Burpee Run

SATURDAY 090912

6 rounds for time of:
400m run
25 burpees

24:51 (5 rds)

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Weighted Pull ups (15#)

FRIDAY 090911

Weighted pull ups 1-1-1-1-1-1-1

0-10-0-15-0-10-20(F)

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