20100415
20100414
Max Pull-ups, Press
Kipping Pull-ups, max reps: 40. PR
Press: 45x5, 65x5, 75x5, 95x3, 105x3, 115x1, 120x1, 125x1
Happy with the pull-up number. This is a PR by 14, but it's also the first time I've really tested them. My grip ended up giving out before my pull strength
Press is the usual story. Felt a little stronger on 120 and 125 than I usually do, so I guess that's some kind of progress, but not much.
Press: 45x5, 65x5, 75x5, 95x3, 105x3, 115x1, 120x1, 125x1
Happy with the pull-up number. This is a PR by 14, but it's also the first time I've really tested them. My grip ended up giving out before my pull strength
Press is the usual story. Felt a little stronger on 120 and 125 than I usually do, so I guess that's some kind of progress, but not much.
20100413
BS, HS Walk
5 rounds for time:
135# Back Squat, 20 reps
20m Handstand Walk
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This was a lot harder than it looked on paper. I got my first and last sets of squats unbroken, the last one with a lot of breathing in between. The best I got on the walk was probably 4 steps. Need to work on getting comfortable with the kick up, I feel like I'm holding back on it for fear of flipping onto my back.
135# Back Squat, 20 reps
20m Handstand Walk
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This was a lot harder than it looked on paper. I got my first and last sets of squats unbroken, the last one with a lot of breathing in between. The best I got on the walk was probably 4 steps. Need to work on getting comfortable with the kick up, I feel like I'm holding back on it for fear of flipping onto my back.
20100412
1RM Clean & Jerk, Box Jump
Work up to 1RM C&J:
45x5, 95x5, 135x5, 155, 165, 175, 180, 185 (fail x 4), 185 (new PR)
Work up to 1RM Box Jump:
35, 36, 38, 40, 42, 44, 46, 48, 50 (tied PR)
DH Pull-ups: 3x10
45x5, 95x5, 135x5, 155, 165, 175, 180, 185 (fail x 4), 185 (new PR)
Work up to 1RM Box Jump:
35, 36, 38, 40, 42, 44, 46, 48, 50 (tied PR)
DH Pull-ups: 3x10
20100410
Grace
Crossfit Benchmark Workout - Grace
30 Clean & Jerk for time @ 135
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Time: 4:46
This was hard, but in a different way than I thought it would be. My legs were smoked by the end, because I was using a split jerk. As usual, it was the overhead (jerk) that killed me. I did power cleans for the majority, dropping into a little bit of a squat as I fatigued. I really had to push to get it up at first, but I switched to a split jerk and it made it a bit easier. If anything it was good practice for the split jerk, which I could use some work on anyways. I felt a lot more stable dropping into it as I progressed through the workout
30 Clean & Jerk for time @ 135
---------------------
Time: 4:46
This was hard, but in a different way than I thought it would be. My legs were smoked by the end, because I was using a split jerk. As usual, it was the overhead (jerk) that killed me. I did power cleans for the majority, dropping into a little bit of a squat as I fatigued. I really had to push to get it up at first, but I switched to a split jerk and it made it a bit easier. If anything it was good practice for the split jerk, which I could use some work on anyways. I felt a lot more stable dropping into it as I progressed through the workout
20100409
Fight Gone Bad
Crossfit Benchmark - Fight Gone Bad:
Wall-balls: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20″ box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)
The clock does not reset or stop between exercises. On call of “rotate”, the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
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Total: 353 (140, 118, 95) PR by 25 points. I was totally crushed by the last round, probably went out too fast on the first one. This is definitely one of the hardest workouts from a mental standpoint, because I wanted so bad to just stand around and catch my breath, but had to push through it
Scoring Breakdown:
WB (33, 25, 22)
SDHP (28, 21, 20)
Box (40, 36, 20)
PP (25, 20, 20)
Row (14, 13, 16)
Wall-balls: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20″ box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)
The clock does not reset or stop between exercises. On call of “rotate”, the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
------------------------
Total: 353 (140, 118, 95) PR by 25 points. I was totally crushed by the last round, probably went out too fast on the first one. This is definitely one of the hardest workouts from a mental standpoint, because I wanted so bad to just stand around and catch my breath, but had to push through it
Scoring Breakdown:
WB (33, 25, 22)
SDHP (28, 21, 20)
Box (40, 36, 20)
PP (25, 20, 20)
Row (14, 13, 16)
20100408
Pull-ups, 5x800
evening
5 sets of DH pull-ups for max reps:
18, 11, 8, 8, 7.
5x800m run w/90s rest (try to keep within 5 seconds of each other):
3:03, 2:59, 3:00, 3:02, 3:02
Pleased to still get 18 for my max set on the pull-ups, but I'd like to get the following ones a little higher. Preferably all at least double digits. These are the first ones to increase though, so it shouldn't take too long.
For a max score on the PFT I have to do 3 miles in 18 minutes (6/mile), so that was what my goal was on the 800s. They all felt pretty good, and I was glad I as able to stay on my pacing. I used the watch to check 200 splits so I could make sure I stayed on, but by the end I had a pretty good feel for how fast I should be going.
5 sets of DH pull-ups for max reps:
18, 11, 8, 8, 7.
5x800m run w/90s rest (try to keep within 5 seconds of each other):
3:03, 2:59, 3:00, 3:02, 3:02
Pleased to still get 18 for my max set on the pull-ups, but I'd like to get the following ones a little higher. Preferably all at least double digits. These are the first ones to increase though, so it shouldn't take too long.
For a max score on the PFT I have to do 3 miles in 18 minutes (6/mile), so that was what my goal was on the 800s. They all felt pretty good, and I was glad I as able to stay on my pacing. I used the watch to check 200 splits so I could make sure I stayed on, but by the end I had a pretty good feel for how fast I should be going.
Deadlift
early afternoon
Work up to 1rm deadlift
45x5, 95x5, 135x5, 185x5, 225x3, 315, 365, 385 (fail x 3)
Wasn't really feeling it on the deadlifts today. Probably shouldn't have gone for a max since I just did it a week ago, but my workout partner was dl'ing so I thought I'd try for 400
Pull-ups: 3x7. Just thrown in in between sets of dl
Work up to 1rm deadlift
45x5, 95x5, 135x5, 185x5, 225x3, 315, 365, 385 (fail x 3)
Wasn't really feeling it on the deadlifts today. Probably shouldn't have gone for a max since I just did it a week ago, but my workout partner was dl'ing so I thought I'd try for 400
Pull-ups: 3x7. Just thrown in in between sets of dl
20100401
OHS, Short Metcon
Afternoon
1. Work up to 1rm OHS
2. 10-9-8-7-6-5-4-3-2-1 of Squat Clean (light), toes to bar
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1. 155. Really happy with this, it's a big improvement over my last max. In the end the limiting factor is definitely my overhead strength. I didn't have any problem squatting the weight, but it was really wobbly at first when I lifted it, and I had a lot of trouble finding the sweet spot to hold it.
2. rx'd with 125#. Did the toes to bar lying on the ground and lifting my legs and upper body because my hands are shredded from Cindy last night.
1. Work up to 1rm OHS
2. 10-9-8-7-6-5-4-3-2-1 of Squat Clean (light), toes to bar
-----------------
1. 155. Really happy with this, it's a big improvement over my last max. In the end the limiting factor is definitely my overhead strength. I didn't have any problem squatting the weight, but it was really wobbly at first when I lifted it, and I had a lot of trouble finding the sweet spot to hold it.
2. rx'd with 125#. Did the toes to bar lying on the ground and lifting my legs and upper body because my hands are shredded from Cindy last night.
Pressing
Early workout:
1. Work up to 1rm Press
2. 4 rounds of: 3 press @ 90%, 2 rope ascents, 50m buddy carry
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1. 120
2. rx'd @ 105 for presses. Subbed farmers walk with 2x 2 pood kettlebells
Disappointed in the press numbers. I'm going to keep working at it though and hopefully make some progress. The rope ascents were pretty hard, but I enjoy these. Need to add them to some more workouts
1. Work up to 1rm Press
2. 4 rounds of: 3 press @ 90%, 2 rope ascents, 50m buddy carry
-----------
1. 120
2. rx'd @ 105 for presses. Subbed farmers walk with 2x 2 pood kettlebells
Disappointed in the press numbers. I'm going to keep working at it though and hopefully make some progress. The rope ascents were pretty hard, but I enjoy these. Need to add them to some more workouts
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