May 29, 2011

Sunday of Memorial Day weekend – from Crossfit mainsite earlier this week:

5 rounds of: 50 squats, 25 ring dips. Total time 21:something. Most of the time was spent on ring dips. Squats were getting hard by end, but did all unbroken.

Ring dips: R1- all unassisted, Rd2 – switched to purple at about 15, Rd3- purple, R4 purple, then switched to red about 15, R5- 5 purple then rest red.

On tring dips, was happy that I got through 40 unassisted. Was really focused on form and range of motion – when that started suffering, i went up in bands.

May 28, 2011

AMRAP in 9 (THROWDOWN) of:

3 HSPU, 6 Snatch, 9 PUll ups -

HSPU- started with 1 abmat, by third round added a 2.5lb:( Not great ,but still happy with that considering this was the first time I’ve ever gone just to abmat. Will keep working at it!

Total rounds – One less then 4 rounds. So, 3 plus 17.

May 26, 2011

Front Squat 3x3x3

-Warm ups: 65×5, 95×3, 135×2.

-Then: 155(3), 165(3), 170(2). Previous three rep max was 160…and one rep max was 180. Felt good about this. Getting through the three at 165 was tough, but knew I was going to make it (paused out of bottom on way up). 2 at 170 was really tough, but I managed:-)

Press 3x3x3.

-Warn Ups: 55×5, 65×3

-Then, 80(3), 85(3), 90(1). So! Very excited about this. I had been hovering at either 80 or 85 for one rep max on press since about September of last year. FINALLY progress. Been consistently doing deathby dumbells, putting in some extra time during week on upper body strength. Think it has paid off, because 80 felt pretty easy and 85 didn’t even feel too badly.

May 25, 2011

Today:
Run 800
3 rounds
5 pull-ups
10 push-ups
15 swings
Run 800
3 rounds
5 pull-ups
10 push-ups
15 swings
Finish with 30 buprees

 

Total time – 21:00 – first 800, 3 rounds of pullups, pushups, swings with 15lb weight vest. Came in on second 800 run around 1600 so went through second around a whole lot faster! And, felt much easier without the vest.

May 23, 2011

15 minutes to find a 1RM deadlift

205x225x255x270x281 — 1 lb over 1 rep max at 281!!!!!

Then 1/4 Murph – w/ 14lb weight vest. Total time: 8:58. 5 rounds of cindy bewteen 400m runs.
Run 400
25 pull-ups
50 push-ups
75 squats
Run 400

May 20 2011

“JT”

21, 15 and 9 of

HSPU

Ring Dips

Push ups

Time: 16:xx. Used as a strength for my upper body/shoulders. Maintained full range of moti0n on each rep and strictest form. Three of my weakest movements all in one! Started HSPUs with 1abmat and a 5lb plate. Got over half way through and added 10lb plate. Then, second round and for rest, added second abmat. I was spent very quickly on this. wod. Ring dips, started first 5 or so unassisted then jumped to purple band and stayed there for remainder. PUsh ups, maintained as strict as I could and tried as hard as I could not to snake up with i got tired- just rested a second and maintained strict. Really slow time, but I maintained full range of motion as strict form on these so I was happy with that.

May 19 2011

AMRAP in 15
10 burpees
10 pull-ups
10 OHS (65lb)

Rounds – 6 plus 10 buprees, plus 10 pull ups.  was able to get through all pull ups and ohs w/o stopping. But, last couple rounds, had to break burpees up half way through. Also felt like i rested too much between movements. This was a very high metcon.

May 18 2011

Hopper deck- push press 7x7x7 – 85x95x100. May have been able to do 105, but 100 was pretty hard by the last couple.

May 17 2011

Today:

Tabata style.

Tabata is 20 seconds of work for 10 seconds of rest for 8 complete rounds.

Push-press (75,65) – started off about 12/14 per 20sec…by end was doing about 6-8 in 20sec.

bottom-to-bottom squats

hand release push-ups

* finish all 8 tabata rounds before moving to next movemen

May 16 2011

30 OH Lunges (45/35) walk in place. each lunge equals one rep.
30 Toes To Bars
30 Sumo Deadlift High Pulls (95, 65)
1 mile Run
30 Sumo Deadlift High Pulls (95,65)
30 Toes to Bars
30 OH Lunges (45/35)

Started pouring rain on the mile run – slowed me down after wards to go to bathroom and towl off. was drenched. Longest pole (think about 2:30 first round) were the 30 TTB. Those were treacherous. Still losing the kip as soon as I get tired. Felt like run was pretty slow. I have my new shoes, but need to run in them the right way and practice my drills more before running longer than a mile in them.