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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Fran (9:30)

Leave it to CrossFit to kick yer ass every workout.

This workout was also able to tell me that my fat ass needs to start
eating right and doing more metcon work...

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MEBB

TUESDAY 090707

Back Squat 5-5-5
185-225-240(PR)

Bench Press 5-5-5
185-195-205(PR)

Deadlift 5-5-5
225-245-280(PR)

Lots of good work with Jay Baker...

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APFT WOD

82 CF push ups
92 sit ups
2-mile run

24:31

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MEBB

BS 5-5-5
185-205-235

BP 5-5-5
185-195-200

DL 5-5-5
225-245-275

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Dan John Rapid Ascent

WEDNESDAY 090701

Power Clean
115-135

Press
95-100 (8-4-3)

Front Squat
115-135

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MEBB

MONDAY 090629

Back Squat 5-5-5
185-205-225

Bench Press 5-5-5
185-185-195

Deadlift 5-5-5
225-245-255 (PR)

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200-400-600 (24:29)

SATURDAY 090627

3 rds for time of:

200m run
400m run
600m run

Rest exactly the amount of each run (i.e. :45/:45, 1:30/1:30, etc.)

8:29-17:44-24:29

:37-1:30-2:30

Try :45-1:30-2:15 next time...

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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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Kettlebells and Hindus

TUESDAY 090623

25-20-15-10-5 rep rounds of:

1 pood Kb swings
Hindu push ups

10:25

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Dan John Rapid Ascent

MONDAY 090622

Has it really been two weeks since I last posted? That damn cold kicked my ass I guess...

Dan John Rapid Ascent Program
8-6-4 reps

Power Cleans
95-115

Press
65-95

Front Squat
95-125

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

SUNDAY 090607

SUNDAY 090606

Hill Sprints

5 x :40 w/ 2:20 walking recovery

3 x :20 w/ 1:40 walking recovery (steep!!!)


Started to get a twinge in the groin area but held up okay...

Back Squat 5-5-5-5-5

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

1000 meter row

3:38.5

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SATURDAY 090530

SATURDAY 090530

5 rounds for time of:

400 meter run
10 pull ups
15 DB Thrusters (35#)

24:34

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Filthy Fifty (80%)

30:34

Skipped the last two exercises because this one was kicking my ass...

Damn burpees and double unders anyway...

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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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