"Angie" (Shoulder Press)

12-31

224.6#

"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

20:16 (+:37)

*Subbed Murph on 12-29 for last 5K Row

pull-ups in 20-10-10-10-10-10-10-10-10
push-ups in 50-20-15-15
sit-ups were the difference, slow to go and too many stops
squats were good and low rolled hips at the top, moved toes to stay unbroken

19:39 PR on 11-16

pull-ups in 20, 10, 10, then 5-7
push-ups did 50, 25, 25
sit-ups were slow and steady, break at 50
squats good and low... moved toes to stay unbroken

9-26 21:43
4-20 24:13

Shoulder Press after
135x5
155x5
185x3
205x3
220x1

5K Row sub "Murph"

12-29

226.4#

Not having a rower and after seeing the advice from Garddawg to run rather than do SDLHP again decided to sub Murph.

Run 1 Mile…slightly over from road to door
100 pull-ups
200 push-ups
300 squats(20 sets of 5-10-15, Cindy style)
Run 1 Mile

43:25 PR

52:27 on March 17

Snatch 7x1

12-28

225.6#

Snatch 1-1-1-1-1-1-1 reps

135
145
155
165
175
185… slight press at the top

135x5
135x5

Not one of my best lifts, pulled from the floor after 155#

Row 5k

12-27

225.6

Row 5k

No rower so did 500 reps of SDLHP with a 45# KB

21:06

Worked my new EFX rings into the warm-up and played around with them after.
Ran 2 miles when I got home on the treadmill 21:55.

Bench Press 1-10-1-20-1-30

12-26

226.8#

Bench Press 1-10-1-20-1-30 reps

Post total load (add up all six barbell loads) to comments.

405 x 1
315 x 10
395 x 1
250 x 16+2+1+1
365 x 1
185 x 27+3

1915 total load

Very pleased to still be able to get 405 after dropping some weight from my last heavy BP workout in late spring/early summer. 315 x 10 I short-stroked the first 4-5 of them and locked out the rest of them… should have probably done 295x10 and 235x20
I missed the DL workout and planned on supersetting the two of them, but my back is still very tight and sore from the last CFT and then doing Diane…want it to feel 100% before a heavy DL WOD, hopefully I can hit it next week some time.
So after I ran 3.5 miles instead 37:55 in icy conditions.

Front Squat 1-10-1-20-1-30

12-23

223.6#

Front Squat 1-10-1-20-1-30 reps

Post total load (add up all six barbell loads) to comments.

370 x 1
275 x 10
370 x 1
225 x 20
370 x 1
185 x 30

1795 total load

370 is a 5lb 1 rep PR felt like I could have went up 5-10lbs if it wasnt for the sets of 20 and 30. I had to stop once on the 20 reps and 3 times on the 30 to catch my breath, but never racked the weight. Feel like I am right at parallel, maybe an inch high, and cant seem to drop in the hole with heavy weight. I have got to work on my flexibility…

"Diane"

12-21

226.8

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

7:39 PR

did not have my mind right for the DL's, back is still sore and tight... dropped the bar 3-4 times on 21, once on 15 then got the 9

10:13 on 9-13
5:38 on 5-18 doing piked HSPU

Rope Climb, Ring Dips, Squats

12-21

226.8

Three rounds for time of:
15 foot rope climb, 5 ascents... 21 rope pull-ups
21 Ring dips... 50 push-ups
50 Squats

12:15

did this after Diane with a few subs...

5 rds: 135# Thrusters & 400M Run

12-20

223.8

Five rounds for time of:
135 pound Thruster, 15 reps
Run 400 meters

24:02

noticed myself not locking thrusters out on the first set and really concentrated on it on the rest of them. Some were not quite as deep as they should have been, wrists were really bothering me and it was hard to keep it shelfed and came forward on my toes a few times and came up early. Totally and completely exhausted at the end... layed on the floor for about 15 mins trying to catch my breath felt light headed for about 30 mins.. great WOD!!

Squat Cleans 7x1

12-7

225.8

Squat clean 1-1-1-1-1-1-1 reps

95x5
135x5
155
185
195
205 F
205

185x3
185x3

For the first time I actually caught all of them in a full squat and felt like a good workout. My horrible wrist flexibility keeps the bar from landing flush in my hand and it is a ways off of my chest... but the weight was low enough it wasnt too bad. Hopefully my flexibility gets better and the numbers go up.

21-19-15-12-9-6-3 Pull-ups & HSPU

12-16

223.6

For time:
21 Pull-up
s21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups

Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.

18:15

Pull-ups were strict non-kipping but were not as high as kipping... HSPU were good and low, but did not touch each rep, especially towards the end

Back Squat 5x3

12-15

225.0

Back Squat 3-3-3-3-3 reps

315
345
375
395
405

Was hoping to be in the 430-440 range... could have probably got 420, but my back was very tight from CFT

500M Row, 60# Turkish Get-ups x 25

12-13

222.6

Complete as many rounds as you can in twenty minutes of:
Row 500 meters... 45# KB SDLHP x 50
25 Turkish Get-ups with a 60-pound dumbbell

50 SDLHP and 22 TGU

Made the decision to get some rings after this, plenty of strenght just could not keep it stable... especially on the left side. My limited flexibility played a role as well.... very dissapointing.

Crossfit Total

12-13

222.6

Back squat, 1 rep... 465 Raw PR
Shoulder Press, 1 rep... 225 Raw PR
Deadlift, 1 rep... 455

Total = 1145

DL is bothering me... BAD. I was closong in on 500 from Sept to Nov, until last 7x1 on 11-20 (455) and thought it was from lifting in the am and not getting much sleep. I could blame it on losing weight but I did PR on the other 2 lifts and it is still way down.. CFT in the afternoon and felt great... Might have jumped too fast, 455 felt easy jumped to 495 F, then 475 F, hopefully that is it... (11-20 455 465 F 2x)

BACK SQUAT 11-4 was 460... 10-13 was 455... 9-7 was 455 just a touch high, 425 on 8-1 with tight spot, and was over 500 before going ATG, and 600 in March at 275lbs

SHOULDER PRESS 11-4 was 220... 10-13 = 215... 9-7 was 245.... 5-26 was 245... and 260 on 3-11

DEADLIFT 11-4 was 495... 10-13 was 485... 9-7 was 475... 500 on 5-26 and 505 on 3-11

5k

12-11

224.4

run a 5k

29:59 on treadmill

29:39 on 11-9 PR... 10-9 did 34:52... 9-4 34:42, 7-20 34:59 on treadmill, 35:06 on 6-15, 40:54 on 5-25 and 36:46 on 4-9 on treadmill... estimate after plug came out

800M Run, 30: HP EXT, GHD, H EXT, K2E, B EXT, Sit-ups

12-8

227.4


For time:
Run 800 meters
30 Hip/Back Extensions
30 GHD Sit-ups
30 Hip Extensions
30 Knees to Elbows
30 Back Extensions
30 AbMat Sit-ups… full sit-ups, no Abmat

14:57

Split Jerk 7x1

12-7

227.4

Split Jerk 7x1

185, 195, 205, 215, 225,235, 245 F, 245 F

After school in a rush to get to practice, with wrist wraps

"Lumberjack 20"

12-6

227.4

“Lumberjack 20”

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24”)
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

31:49

OH squats were not very deep, cant seem to get in the groove—tried wide and narrow gripGot a good hard pull on the pull ups but not all were chest to barSquat cleans were also not very deep.. dang frozen hips, and hang not power cleans

1000 M Row, 21-15-9 GHD & EXT

12-4

230.6

Row 1000 meters
Then three rounds, 21, 15, and 9 reps of:
GHD Situps
Back Extensions

7:23

Subbed SDLHP with a 45# KB x 100 reps since we do not have rower and had to “Jimmy” a GHD/EXT out of a bench and a couple of bumbers securing my feet under the safety bars of a rack…

3 Rds: 800 M Run, 155# Power Cleans

12-3

230.8

Complete three rounds for time of:
Run 800m
155 pound Power cleans, 21 reps

23:38

155 felt heavier than I thought it would… dang early workouts, and PC’s are one of my weakest lifts. I had to break up the 21 reps more than I would have liked to….

15-12-9 One Arm Thrusters & One hand Pull-ups

12-2

229.0

Using a single 60lb dumbbell for both thrusters and pull-ups, 3 rounds, 15-12-9 reps of:
Thrusters right arm
Thrusters left arm
"One-hand" pull-up right arm (left hand grabs the right wrist)
"One-hand" pull-up left arm (right hand grabs the left wrist)

Subbed rope-pull-ups... no weight
Thrusters were wobbly on the left used right hand to stabilize

11:14