Wednesday July 15, 2009

Noon class w/ Carl

6 rounds for time of:

• 6 front squats @ 165#
• 6 deadlifts @ 225#
• 6 box jumps
• Gate run

Since I cant run right now I changed the gate run to 20 sec of jumping rope. I found that anything that keeps me in place w/ no lateral movement (ie. deadlifting) doesn't pose a problem for me w/ my ankle. Front squatting was a slight challenge because my knees track slightly forward over my ankles and my flexibility is limited while it's still swollen.

14:15

Tuesday July 14, 2009

I rolled my right ankle at the CF Games so all my workouts will be slightly modified for a while.

Noon weightlifting w/ Kelly.

Snatching doubles @ approx 50% to work on speed in getting under the bar into the squat.

Got in 12-14 sets at 95#.

Thursday July 09 - Sunday July 12, 2009

Crossfit Games 2009 in Aromas

Wednesday July 08, 2009

Noon class w/ Carl.

Run 400

5 rounds of:

• 10 dumbell squat cleans
• 10 burpee box jumps

Run 400

13:23

I scaled way back since my legs were still cooked from the previous day's squats. Looking at the finishing times though I suppose I could've gone a bit heavier.

Tuesday July 07, 2009

Tuesday July 07, 2009
12pm Class

Kelly had us warm up with some sets of floor pressing and 'light' squatting, then wanted us to find our 5 rep max weight for a squat. This was the third set that I thought was going to be my last lift, but he wouldn't have it. Two lifts after 265, I'm glad I was pushed to pick up the bar again.

Thanks to Angel for the spot. Having him 1cm away from my chest did wonders for confidence knowing he wouldn't let me staple myself to the ground.
185x5, 225x5, 265x5, 275x5, 295x5, 300x2

295# was my max 5 rep squat today.

Squat x5 @ 295# 07/07/09 from Aaron on Vimeo.

Monday July 06, 2009

Noon class with Angel.

In teams of 3, use the 250m row as a pace setter for both max pushups and max squat cleans @ 135. Rotate through so each member sees the rower 4 times.

Clean: 8, 7, 6, 7
PU: 41, 45, 37, 29

Tuesday June 30, 2009

6 pm w/ Kelly

8 sets of [Clean then Press x 3]

155#

For a finisher we did "Death by 10m." Running a progressively longer distance in under a minute until you can't make time any longer. Brutal.

Saturday June 27, 2009

I went on a hike up in Yosemite National Park. It was around 13 miles round trip when all said and done. The weather was perfect for a walk through the woods.

Topo Map


Elevation Profile from trailhead to summit

Tuesday June 23, 2009

Noon weightlifting with Kelly

{1 power snatch > 1 OHS} x 3

5-6 rounds @ working weight

135#

Front squat 3 x 5

185, 205, 225, 225, 225, 225, 225

Last set of FS.

Monday June 22, 2009

Noon workout with Angel

Today we did three different pieces with a three minute break inbetween each. Total up all reps at the end. It went like this:

AMRAP in 10 min:

• 12 kb swings (53#)
• 9 abmat situps
• 6 pullups

3 min break

AMRAP in 10 min:

• Gate Run
• Handstand pushups

Gate run again each time you come out of a handstand.

3 min break

Max double-unders in 5 minutes

I finished 6 2/3 rounds in the first, 44 handstand pushups in the 2nd, and 203 DU for a total of 253.