Wednesday 2-25
Push Jerk 1-1-1-1-1-1-1 reps
135
155
185x1
195x1
205x1
215x1
225x1
235x1
245x1
I wanted to squat, but didn't know what tomorrow would hold and Clayton was benching heavy so I picked up where I left off doing heavy singles last week.
135
225
275
315
365
405
425x1
435x1
445x1
455x1
465x1
475x--- last set felt good, almost went for 480 knowing it was my last set. Right arm was ahead of left arm and I hit a slight sticking point causing my spotter to touch the bar, so I am not going to count it... Next time I need to stay between 3-5 reps.
Turkish Get-ups
30# 1x 5 R/L
Good long stretch
Wednesday, February 25, 2009
Tuesday, February 24, 2009
"Joshie"
Tuesday 2-24
2 for 1 make-up day. 5 work outs in 2 days, I am cashed...
Saturday
Joshie
Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups... did regular pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups... did regular pull-ups
My arms were so cashed from yesterday I could only do the first set of pull-ups with out assistance
17:22
Monday
For time:
Row 500 meters... did the Rx 50 SDLHP for each set of Rows
115 pound Push press, 21 reps
Row 500 meters
115 pound Push press, 18 reps
Row 500 meters
115 pound Push press, 15 reps
Row 500 meters
115 pound Push press, 12 reps
Did an extra set of 9 and SDLHP, before I realized that I didn't have too.
23:55
2 for 1 make-up day. 5 work outs in 2 days, I am cashed...
Saturday
Joshie
Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups... did regular pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups... did regular pull-ups
My arms were so cashed from yesterday I could only do the first set of pull-ups with out assistance
17:22
Monday
For time:
Row 500 meters... did the Rx 50 SDLHP for each set of Rows
115 pound Push press, 21 reps
Row 500 meters
115 pound Push press, 18 reps
Row 500 meters
115 pound Push press, 15 reps
Row 500 meters
115 pound Push press, 12 reps
Did an extra set of 9 and SDLHP, before I realized that I didn't have too.
23:55
Monday, February 23, 2009
3 for 1 Day = Death by pull-ups,...#2 Dips, 400M, PU, 400M, HSPU, 400M, #3 Front Squat 5x3
Monday 2-23
3 for 1 make up day
Wednesday
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
11+5
Thursday
For time:
50 Ring Dips... did the Rx 150 regular dips
Run 400 meters
50 Push-ups... all in one set, felt good
Run 400 meters
50 Handstand push-ups... put my feet on the tall plyo box
Run 400 meters
20:54
Sunday
Front squat 3-3-3-3-3 reps
135
185
225x3
235x3
245x3
255x3
275x5 ... need to start at 250 next time
3 for 1 make up day
Wednesday
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
11+5
Thursday
For time:
50 Ring Dips... did the Rx 150 regular dips
Run 400 meters
50 Push-ups... all in one set, felt good
Run 400 meters
50 Handstand push-ups... put my feet on the tall plyo box
Run 400 meters
20:54
Sunday
Front squat 3-3-3-3-3 reps
135
185
225x3
235x3
245x3
255x3
275x5 ... need to start at 250 next time
Tuesday, February 17, 2009
Cleans 7x1 (Bench)
Tuesday 2-17
Squat clean 1-1-1-1-1-1-1 reps
I cannot squat clean due to limited flexibility so I did cleans and front squats
Cleans
I haven't done these since college (4 years)
135x10
155x1
165x1
175x1
185x1
195x1
205x1
215x1
225x1 could gone up to 250, but I hate cleans and already did 8 sets
Front squats
185x1
195x1
205x1
215x1
225x1
235x1
245x1 good and low, felt good
Bench
135x10
225x10
275x5
315x3
365x1
375x1
385x1
395x1
405x1
415x1
425x4 Wanted to keep going up and doing singles, but was running out of time.
Squat clean 1-1-1-1-1-1-1 reps
I cannot squat clean due to limited flexibility so I did cleans and front squats
Cleans
I haven't done these since college (4 years)
135x10
155x1
165x1
175x1
185x1
195x1
205x1
215x1
225x1 could gone up to 250, but I hate cleans and already did 8 sets
Front squats
185x1
195x1
205x1
215x1
225x1
235x1
245x1 good and low, felt good
Bench
135x10
225x10
275x5
315x3
365x1
375x1
385x1
395x1
405x1
415x1
425x4 Wanted to keep going up and doing singles, but was running out of time.
Sunday, February 15, 2009
"Fran"
Monday 2-16
Make up for Friday
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thrusters
Pull-ups
I was talking too much between sets, I liked doing the thrusters.
12:00
Make up for Friday
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thrusters
Pull-ups
I was talking too much between sets, I liked doing the thrusters.
12:00
2 for 1 Day = 3 Rds: Row, Burpies, 400M & 7 Rds: SDLHP, Dips
Sunday 2-15
2 for 1 Catch Up Day
Sunday WOD
3 rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters
As Rx did 50 SDLHP to sub for rows. The burpees really took it out out of me and was totally gassed after 2 rounds, the last round took about 14 minutes.
3 rounds of:
45 # SDLHP x 50
21 Burpees
Run 400 meters
30:30
Saturday's WOD
Seven rounds for time of:
95 pound Sumo-deadlift high-pull
10 reps10 Ring dips
Waited about 20 minutes and did the 2nd WOD. As Rx did 3 parallel dips for each ring dip
7 rounds of:
95# SDLHP
30 parallel dips
18:00
2 for 1 Catch Up Day
Sunday WOD
3 rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters
As Rx did 50 SDLHP to sub for rows. The burpees really took it out out of me and was totally gassed after 2 rounds, the last round took about 14 minutes.
3 rounds of:
45 # SDLHP x 50
21 Burpees
Run 400 meters
30:30
Saturday's WOD
Seven rounds for time of:
95 pound Sumo-deadlift high-pull
10 reps10 Ring dips
Waited about 20 minutes and did the 2nd WOD. As Rx did 3 parallel dips for each ring dip
7 rounds of:
95# SDLHP
30 parallel dips
18:00
Thursday, February 12, 2009
Double-unders, Squat Clean, Dips
Thursday 2-12
For time:
45 Double-unders
135 pound Squat clean 45 reps
45 Ring Dips
45 Double-unders
I can't do duble unders so I did 100 singles, dont have rings so did the Rx substitute of 3x regular dips, and also due to limited flexibility I can't clean squat so I split them up into 2 exercises. I kept a good pace with limited rest and finished in 22 minutes.
Did
100 single jumps
Parallel dips x 135
135# clean x45
135# front squat x45
100 single jumps
22:00
For time:
45 Double-unders
135 pound Squat clean 45 reps
45 Ring Dips
45 Double-unders
I can't do duble unders so I did 100 singles, dont have rings so did the Rx substitute of 3x regular dips, and also due to limited flexibility I can't clean squat so I split them up into 2 exercises. I kept a good pace with limited rest and finished in 22 minutes.
Did
100 single jumps
Parallel dips x 135
135# clean x45
135# front squat x45
100 single jumps
22:00
Tuesday, February 10, 2009
Deadlift 7x1
Tuesday 2-9
Deadlift 1-1-1-1-1-1-1 reps
Pull-ups 2x10
Dips 2x10
Overhead squats 2x10 getting better
Tukish getups 30lbs 2x5 getting better
135x3
225x3
275x3
335x1
355x1
385x1
405x1
435x1
455x1
485x1 need to start at 405 and go for 500 next time
Turkish getups 30lb 1x5
Weighted abs 2x15
Deadlift 1-1-1-1-1-1-1 reps
Pull-ups 2x10
Dips 2x10
Overhead squats 2x10 getting better
Tukish getups 30lbs 2x5 getting better
135x3
225x3
275x3
335x1
355x1
385x1
405x1
435x1
455x1
485x1 need to start at 405 and go for 500 next time
Turkish getups 30lb 1x5
Weighted abs 2x15
Monday, February 9, 2009
"Cindy"
Monday 2-9
Did Turkish Getups for the 1st time. Started with 50lb my form was aweful and I could only do it on the right side. Went down to 20lb and did 3x5
Overhead Squats, arms still move foreward 3xjunk
Dips 3x10
Ab wheel 3x15
Made 13 rounds of "Cindy" in 20 minutes:
5 Pull-ups
10 Push-ups
15 Squats
Did Turkish Getups for the 1st time. Started with 50lb my form was aweful and I could only do it on the right side. Went down to 20lb and did 3x5
Overhead Squats, arms still move foreward 3xjunk
Dips 3x10
Ab wheel 3x15
Made 13 rounds of "Cindy" in 20 minutes:
5 Pull-ups
10 Push-ups
15 Squats
Sunday, February 8, 2009
SDLHP
Sunday 2-8
had to do Saturday WOD on Sunday due to Nixa JV Tourney
Row 250 meters, Sumo deadlift highpull 95 pounds, 21 repsPull-ups 15 reps
no row manchine so I ran 200 meters. did 3 rounds in 20 minutes, could only do 10 pull-ups. After 20 minutes did extra set of SDLHP and pull-ups.
had to do Saturday WOD on Sunday due to Nixa JV Tourney
Row 250 meters, Sumo deadlift highpull 95 pounds, 21 repsPull-ups 15 reps
no row manchine so I ran 200 meters. did 3 rounds in 20 minutes, could only do 10 pull-ups. After 20 minutes did extra set of SDLHP and pull-ups.
SP PP PJ
Friday 2-6
Shoulder press 1-1-1-1-1 reps ended at 250
Push press 3-3-3-3-3 reps ended at 235
Push Jerk 5-5-5-5-5 reps, new to me, 155 did 10 last set
done in 25 minutes, had to go to practice
Shoulder press 1-1-1-1-1 reps ended at 250
Push press 3-3-3-3-3 reps ended at 235
Push Jerk 5-5-5-5-5 reps, new to me, 155 did 10 last set
done in 25 minutes, had to go to practice
5 Rds: KB Swings, GHD Sit-ups, Back Ext, Knees to Elbows
Thursay 2-5
Five rounds for time of:2 pood Kettlebell swings, 25 reps25 GHD Sit-ups25 Back Extensions25 Knees to Elbows
I had to use a DB because I dont have KBs. I started with a 60lb thinking I would go up, but that was about right. It didn't burn my shoulders like i thought it would, but my lower back was tight as a knot. Took aout 25 minutes, need to get a timer.
Five rounds for time of:2 pood Kettlebell swings, 25 reps25 GHD Sit-ups25 Back Extensions25 Knees to Elbows
I had to use a DB because I dont have KBs. I started with a 60lb thinking I would go up, but that was about right. It didn't burn my shoulders like i thought it would, but my lower back was tight as a knot. Took aout 25 minutes, need to get a timer.
Back Squats 5x5
2-3
this was right up my ally, squats 5x5!! Last week I ended at 475 and I felt like I had more in my tank.
So I did:
135x10
225x10
295x10
335x10
385x10
435x5 put on belt
455x5
475x5
485x5 should have stayed here
500x5 the first 2 were good and low, #3 and 4 were a little high, #5 ATG and it took all I had to get it up
SLDL225x3.
Overhead squats3x10- my arms want to come foreward
Knees to chest3x15
this was right up my ally, squats 5x5!! Last week I ended at 475 and I felt like I had more in my tank.
So I did:
135x10
225x10
295x10
335x10
385x10
435x5 put on belt
455x5
475x5
485x5 should have stayed here
500x5 the first 2 were good and low, #3 and 4 were a little high, #5 ATG and it took all I had to get it up
SLDL225x3.
Overhead squats3x10- my arms want to come foreward
Knees to chest3x15
30 Muscle-ups
Monday 2-2
Dirst day of Crossfit. Here is what I had been doing:
Monday: 5x5 Deadlift ending around 455, goodmornings and T bar rows
Wednesday: 5x5 Bench eding at 410, dips, pushdowns and french press
Friday: 5x5 Squat ending at 475, SLDL and pull-ups
I was supposed to do 30 Muscle-ups for time, but since I do not have rings I did 120 pull-ups and 120 dips. I did 5 reps of each back and forth, the first 25 or so were pretty easy then started doing 3 sets then short break, at around 70 I had to take a short break every set. I didn'y have a timer, but it took about 30 minutes.
Dirst day of Crossfit. Here is what I had been doing:
Monday: 5x5 Deadlift ending around 455, goodmornings and T bar rows
Wednesday: 5x5 Bench eding at 410, dips, pushdowns and french press
Friday: 5x5 Squat ending at 475, SLDL and pull-ups
I was supposed to do 30 Muscle-ups for time, but since I do not have rings I did 120 pull-ups and 120 dips. I did 5 reps of each back and forth, the first 25 or so were pretty easy then started doing 3 sets then short break, at around 70 I had to take a short break every set. I didn'y have a timer, but it took about 30 minutes.
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