A New Week

WOD 1                                       WOD 2
21-15-9                                       21 deadlift (225#)
lunges (each leg 1/2 rep)             400m run
sit-ups                                         18 deadlift (225#)
burpees                                       400m run
time: 5:34                                   15 deadlift (225#)
                                                   400m run
                                                   12 deadlift (225#)
                                                   400m run
                                                   time: 10:30
Strength
overhead squat- 90#x8, 90#x6, 90#x7, 90#x8
hang snatch- 90#x6, 90#x6, 90#x6, 90#x6

Core/Skill
box pistol work
parallete work- reverse 1/2 tabata

Today was a great way to start the week. Workouts pushed the mind and it was fun to make progress on some weaknesses.

Follower WOD
5 rounds
row 500m
20 burpees

Longest Post of All Time

1/29
Warm-up
Yoga @ Lululemon
WOD
"Blake"
4 rounds
100ft overhead walking lunge (45# plate)
30 box jumps (24'')
20 wall ball (20#)
10 HSPU
time: 19:05

1/28
Warm-up
double unders
10 GHD
10 back extension
10 squats
5-5-5 dumbell bench press (50#, 60#, 70#)
WOD                                            Strength
21-15-9                                        dumbbell bench press- 80#x5, 90#x5, 95#x5
KB swings (55#)                           dumbbell fly- 30#x5, 40#x5, 50#x5
knees to elbow
pull-ups
*50 double unders after each set
time: 10:54

1/27
Warm-up                   WOD
foam roll                    2K row
10 pull-ups                15-12-9-6 push jerk, sumo-deadlift high pull
10 GHD                    42 burpees
10 back extensions    time: 16:08
leg swings
hip/glute flexion

1/26
Strength
power clean- 155#x3, 166#x3, 177#x3, 188#x3, 199#x3-PR
Specialty Work
vertical jumps (with dumbbells)- 40#x10, 50#x10, 60#x10, 70#x10
box pistols- 5 each leg

1/25
Warm-up                    WOD 1               WOD 2
row 500m                   3 rounds              3 rounds
60 double unders        12 muscle ups       row 350
10 pull-ups                  75 squats             10 chest to bar pull-ups
10 back extensions      time: 12:11           time: 7:56
10 GHD
10 barbell squats
leg kicks
hip/glute flexion

1/24
WOD 1                    Strength                                                        WOD 2
run 1 gym suicide      overhead squat- 95#x5, 100#x5, 110#x2      3 rounds
50m bear crawl                                                                             10 deadlift (275#)
run 1 gym suicide                                                                           50 double unders
50m duck walk                                                                              time: 4:54
run 1 gym suicide
50m crab walk
run 1 gym suicide
50m broad jump
run 1 gym suicide
50m lunge
time: 9:30

1/22
Warm-up                  
Amundson warm-up 
WOD  
3 rounds
6 muscle ups
30 wall ball (20#)
15 power clean (135#)
time: 16:10

1/20
WOD
150 burpees for time
11:31

1/19
Strength
push-press- 90#x3, 116.5#x3, 132#x3, 155#x3, 177#x3, 188#x3-PR
WOD
5 rounds
20 GHD
5 push jerk (155#)
time: 10:51
Core  
tabata hollow body hold

1/18-CrossFit Park City Visit with Chris Spealler
Warm-up
foam roll
stretch
double unders
muscle-ups
WOD
3-3-3-3-3 back squat
95#x3, 135#x3, 185#x3, 205#x3, 225#x3, 245#x3
Post-WOD
tabata hollow body rock

1/13
WOD
10-1
wall climbs
60m broad jump
time: 24:15

1/12
Warm-up
800m run
stretch
WOD                                     Strength
3 rounds                                 bench press- 135#x 20, 145#x14, 155#x10
800m run                                seated press- 55#x10, 75#x5, 95#x5, 110#x3, 125#x2
25 burpees
50 push-ups
75 squats
time: 28:50, with 20# vest

WOW, that was long!
 

Learning a New Move

1/10
Warm-up:
row 500m
10-10-10-10 parallette push-ups
WOD:
5RFT
10 wall climbs
10 toes-to-bar
20 box jumps (24")
time: 23:32
This went slower than planned with learning a new move. I look forward to destroying that time in the near future!

1/11
Warm-up:
double unders
stretch
Strength:
box squat- 135#x5, 185#x5, 205#x5, 225#x5, 255#x5
WOD:
20 min AMRAP
5 squat clean (95#)
7 thrusters (95#)
10 sumo deadlift high pull (95#)
rounds: 5, stopped after 13:00 due to back pain
The back has not been feeling great due to a lack of rest I believe so this is why the WOD was cut short, I did not want to push through pain (back pain, not fatigue :)) and have a negative result. I will be taking a break on deadlift movements for the next week or so to give my lower back enough time to fully recover.

Follower WOD:
3 rounds:
800m run
25 burpees
50 push-ups
75 squats

Weekly Review

1/5/11
Warm-up:
row 500m
100 double unders
Strength:
Snatch- 90#x3, 101#x3, 116.5#x3, 127.5x2
WOD 1:                          WOD 2:
"Nasty Girls"                   "Midnight Helen"-done at 1:00am
3RFT                              3RFT
50 air squats                    400m run
7 muscle ups                    21 kettlebell swings (55#)
10 hang clean (135#)       12 pull-ups
time: 9:30                         time: 9:40

1/7/11
Warm-up:
Burgener
stretch
Strength:
front squat- 155#x3, 199#x3, 210#x1
WOD 1:                     WOD 2:
3RFT                         5 rounds
12 deadlift (155#)      65-70m sled push (100#)
9 hang clean (155#)   10 clapping push-ups
6 push jerk (155#)
time: 14:06

1/8/11
Warm-up:
double unders
10-10-10 burpees
Burgener
Strength:
overhead squat- 90#x3, 101#x3, 116.5#x2, 95#x3
WOD 1:                               WOD 2:
3RFT                                   2 rounds
20 kettlebell swings (55#)     50 lunges
20 wall ball (20#)                 15 snatch each arm (45#)
20 pull-ups
time: 9:50

L-sit PR: 43 seconds

This weeks training suffered a little bit do to the lack of rest in Florida. The approach for next week will be less intensive on two-a-days and more focused on quality strength training and a mix of WODs from bodyweight to heavier movements.

Follower WOD:
"Helen"
3 rounds of:
400m run
21 kettlebell swings (find a challenging weight, use a dumbell if no KB)
12 pull-ups
*kettlebell swing demo: http://www.youtube.com/watch?v=6YAi2TAbHbc

Squat Clean and Jerk

Warm-up:
barbell complex (116.5#)
Strength:
back squat- 135#x5, 205#x3, 225#x3
WOD:                                           3 Rounds:
4RFT                                            10 dead hang pull-ups
row 250m                                     10 GHD sit-ups
3 squat clean and jerk (155#)
time: 11:21

Follower WOD for 1/5:
150 burpees for time

Back To Strength

Warm-up:
double unders
Burgener warm-up

Strength:
deadlift- 331#x5, 375#x1, 331#x1, 331#x1

WOD 1:                   WOD 2:
5RFT                       3RFT
7 deadlift (275#)      4 muscle ups
30 air squats             60m sled push (100#)
7 HSPU                   5 burpees
time: 9:19                 time: 6:43


Follower WOD for 1/4:
3 rounds for time of:
10 power clean (m: 135/w: 95)
10 push jerk (m: 135/w: 95)
(scale weight as needed)

power clean demo: http://www.youtube.com/watch?v=mCUmi2oqlvA
push jerk demo: http://www.youtube.com/watch?v=OxBxSaCJnh8

First WOD of the year-Florida Trip 2010

1/1
WOD:
4RFT
15 burpees
20 thrusters (bag of rocks 70#)
30 lunges
45 double unders
time: 17:56

This was a great WOD to conclude the Florida trip. It was a burner that forced you to remain mentally strong. The toughest excercise seemed to be the thrusters, especially following the burpees.
Follower WOD for 1/3:
1 round for time:
1 mile run
50 wall ball
50 push-ups
50 pull-ups
1 mile run

*wall ball demo video: http://www.youtube.com/watch?v=zeaHC3CNBrA