SFCF Workout Log

Saturday December 19, 2009

2009-12-19T15:29:00.001-08:00

Saturday Open Gym

Back squat 7 x 3, @ 275#.

1RM squat at 360#.

Monday December 14, 2009

2009-12-14T18:06:00.001-08:00

At noon class with Angel.

7 sets to work up to a max effort 5 rep front squat. Break up sets w/ a max set of dips on the P-bars.

Did a few singles afterwards as well. New PR @ 295#. Attempted 310 and failed.

Twenty lb jump from last time.

Tuesday December 08, 2009

2009-12-11T10:57:00.001-08:00

Noon class w/ Kelly. Pressing and front squatting.

Pressed 190 for a new PR, front squatted 275 again to match my old one.

Monday December 07, 2009

2009-12-07T18:07:00.001-08:00

Box squatted with bands this morning with Angel around 1030.

Warmed up with some sets of 5 and 4, a few doubles, then got to singles. Worked up to 305 with 2 bands on each side. I'm not sure what that adds at full extension, it's just a different feeling.

Also, today was first day squatting with a belt. It felt amazingly more stable. I need to look into getting one of my own.

Saturday December 5, 2009

2009-12-07T18:04:00.001-08:00

Today I did the memorial workout for the 4 crossfitters from Texas who were killed in the Fort Hood shooting. The Lumberjack 20. http://www.cflumberjack.org/

I can't remember my finishing time, but it was something like 25 and a half minutes. Hard one.

Thursday December 3, 2009

2009-12-04T11:38:00.000-08:00

Noon weightlifting w/ Diane

Snatch up to a 90% lift, then do 3 singles at that weight. I was operating off my previous 1RM of 160#.

135x5
135x5
140x2
140x2
145x1
145x1
145x1

Front squat for a 3RM. I still felt like I was recovering from my cold so I stopped at 245#. I think I got enough volume in for the day.

135x5
155x4
185x4
225x3
235x3
245x3

5pm - Breakdance Class w/ BBoy Finesse from Naka Athletics

This was a TON of fun. About 6 of us showed up. Learned some basic footwork and a little power.

6pm w/ Kelly

5 rounds:

5DL @ 225#
15 box jumps
5 burpees

Prescribed was 7 but I was wiped by the end of the day.

Tuesday December 1, 2009

2009-12-04T11:36:00.000-08:00

Clean and Jerked w/ Kelly @ noon. I wasn't feeling all that great and topped off after a few singles around 215.

Monday November 30, 2009

2009-11-30T15:51:00.001-08:00

Noon class with Angel

We kept up with the recent monday squat day routine. Today was the 5th week of squats and he had us find our 1RM to help chart our progress.

Went up 5# to 355. I failed at that same weight on the first attempt. Bozman pointed out my slow speed out of the hole as the fault on that one.

Did a press/pullup workout with bands on the press bar. Max reps of each in a minute. 18/18. It was an arm killer.

Did some 5's and triples to finish out my day on the bench. Old PR was 230 for 1, today I got 240x3.

Wednesday November 25, 2009

2009-11-30T15:30:00.000-08:00

I visited Crossfit Modesto again while I was home for Thanksgiving. Always a good time from some hospitable hosts.

4rounds for time:

21 wall ball @ 20#

15 Power snatch @ 75#

9 box jumps

12:01

Tuesday November 25, 2009

2009-11-25T10:42:00.000-08:00

Tuesday Noon class w/ Kelly

OHS

Bodyweight for sets of 3 (175#)

Deadlifting 1-1-1-1-1-1...

70% of max - 275

290 was true 70% but for bar sharing purposes, 275 worked fine.

Monday November 23, 2009

2009-11-25T10:41:00.001-08:00

Noon class w/ Angel

Monday squat day

5 x 3 @ 295#

Finished with a sandbag clean / 135# barbell overhead carry workout.

Thursday November 19, 2009

2009-11-20T15:22:00.000-08:00

Noon class w/ Diane

1RM deadlifts - 370. I've lost 35# on this lift. Need to do it more often.

3x10 snatch grip deadlift - 185#.

Afterwards on my own:

2 1/2 mi run w/ 40# weightvest

Wednesday November 15, 2009

2009-11-20T15:15:00.000-08:00

Press PR at 185#

Push press 215#

Wednesday November 11, 2009

2009-11-11T22:05:00.000-08:00

Noon class w/ Carl

Find 1RM for a thruster.

215#

End with Death by Burpees, 18 min max

Made it through 14, finished out the remaining rounds w/ pushups x3, v-ups x3, and squats x3

6pm Class w/ Corrine

Team (3) workout. 90 cumulative presses @ 115, hydrant run in between sets.

10:05

100 abmat situps for time

3:03

Monday November 09, 2009

2009-11-11T22:04:00.000-08:00

6pm class w/ Angel

Backsquat 5x5 @ 255

Tuesday November 4, 2009

2009-11-04T01:10:00.000-08:00

Noon w/ Kelly

Single leg weighted box step ups and lunge squats. Established bench press PR of 225. Lots of room for growth.

5 sets of 5 anchored glute-ham style raises on the ground.

6pm w/ Diane

7 x 3dl @ 275 w/ a max effort of some type of pushing exercise in between sets. I did ring dips.

Finished w/ 16 rounds of Tabata burpees/situps.

Monday November 3, 2009

2009-11-04T01:09:00.001-08:00

Noon Class w/ Angel

Squat 5x5 @ 255

Today was hard after Saturday's squats.

Saturday October 31, 2009

2009-11-01T16:07:00.000-08:00

Open gym

Squat 6 x 3 @ 275

Thursday October 29, 2009

2009-10-29T17:14:00.001-07:00

Noon weightlifting w/ Diane.

Overhead squats

5x5

3x3

1...1...1...

New PR @ 195.

Started pressing program to improve press. 5 x {5x135}.

Thursday October 22, 2009

2009-10-22T15:38:00.000-07:00

Noon weightlifting w/ Diane

Someone brought up the question last week of zercher squat vs. regular back squatting, and which would be a higher weight for most people. Today we gave it a try.

I found the limiting factor to be the pressure from the barbell in the crooks of my arms, not my leg strength or ability to remain upright. Got 315# zercher and decided to stop since my arms were bruising already.

Back squatted after that for a PR of 350#.

Thursday August 06, 2009

2009-08-06T15:45:00.000-07:00

Thursday weightlifting

Diane has taken over Carl's Thursday @ noon weightlifting class. I'm interested to see how it'll look. We worked on building capacity by doing heavy doubles in the jerk.

First rep was push jerk, then a split. Only got up to 215 today for a double, but it was a time issue more than anything else. I'd like to use this strategy to build up again in the future.

Wednesday August 05, 2009

2009-08-06T15:31:00.000-07:00

Noon class. Corrine was subbing in as a coach.

Semi open gym like atmosphere for the first half. Encouraged to work skill dev. Worked muscle-ups.

Then did a little piece at the end.

8-7-6...1

dumbell squats (50#)
dumbell lunges
dumbell push-press

7 minutes and change.

Tuesday August 4, 2009

2009-08-06T15:30:00.001-07:00

Noon weightlifting.

Worked pressing for an hour. Quite a few sets at 155, then ramped up to 1rm again. Matched lift at 180#.

Thursday July 29, 2009

2009-07-31T15:18:00.000-07:00

Noon class with Carl

Overhead squatting. Up to 180# 1RM.

Wednesday July 29, 2009

2009-07-31T15:14:00.000-07:00

Noon class with Carl

4 rounds for time:

10 pullups
10 dumbell front squats (50#)
5 burpees

6:25

This was an alternate workout. The main class workout involved running w/ 45# plate.

Tuesday July 28, 2009

2009-07-31T15:10:00.000-07:00

Noon weightlifting with Kelly

We worked on box squatting. Worked up to a triple at 265.

Saturday July 25, 2009

2009-07-26T10:36:00.000-07:00

700 am with Kelly

For 10 minutes, on the minute complete 3 knees to elbows, 3 burpees, and then spend the remaining time for that minute doing front squats at body weight. Count total FS reps.

I took a strategy of blowing out the first couple rounds and getting as many as I could since I knew I would fatigue pretty quickly.

Total FS reps were 36 @ 165.

Thursday July 21, 2009

2009-07-26T10:32:00.000-07:00

Noon weightlifting w/ Carl

Hang power snatch and power snatch work.

HPS: 135#
PS: 155#

Coming off of the flu for 6 days. Ankle also starting to feel a bit more stable, but not anywhere near 100% yet.

Saturday July 18, 2009

2009-07-26T10:31:00.000-07:00

730am w/ Angel.

We did a team adaptation of fight gone bad. The goal was to reach a predetermined team total. I don't remember what the team total was, but today was the first time I FGB'd over 300.

Personal score was 306.

Thursday July 16, 2009

2009-07-26T10:28:00.000-07:00

Noon weightlifting w/ carl.

Overhead work today. Max press, push press, push jerk.

I got a new overhead press PR at 180#. Push pressed up to 220#, and for whatever reason, possibly my ankle stability, I couldn't manage anything over 220# for jerking as well.

Wednesday July 15, 2009

2009-07-16T09:33:00.000-07:00

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

2009-07-16T09:29:00.001-07:00

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

2009-07-16T09:25:00.000-07:00

Crossfit Games 2009 in Aromas

Wednesday July 08, 2009

2009-07-16T09:21:00.000-07:00

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

2009-07-07T16:01:00.000-07:00

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

2009-07-07T15:58:00.000-07:00

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

2009-07-01T10:50:00.000-07:00

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

2009-06-30T21:43:00.000-07:00

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

2009-06-23T16:58:00.000-07:00

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

2009-06-22T16:15:00.000-07:00

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.

Saturday June 20, 2009

2009-06-20T11:31:00.000-07:00

730am w/ Kelly

Today's workout was a max effort in the clean, as well as the front squat, time permitting.

The clean wasn't coming together for me today and I only got up to 220#.

Front squatting felt strong today. Maybe I was pissed that the clean wasn't going very well. I got a new 1 rep max PR at 255#, but ran out of time and felt like I could've done 10-20 more lbs. Time will tell.

Thursday June 18, 2009

2009-06-19T16:43:00.000-07:00

Noon weightlifting with Carl.

Practiced split cleans for an hour. This is a style of clean that I don't do often enough; it felt unstable and I could only get 215.

Afterwards I finished up with a little pressing and ended up w/ a new 1 rep max PR @ 175#.

Monday June 15, 2009

2009-06-16T08:50:00.000-07:00

Noon class w/ Angel

Warmup with a lot of kettlebell swings, pullups, and turkish get-ups.

21-15-9 of:

Deadlift (245# rx)
Burpee

6:52

Thursday June 12, 2009

2009-06-16T08:47:00.000-07:00

6pm class w/ Carl

7 rounds for time of:

3 squat cleans
6 pullups
9 pushups

9:05 @ 165#

Tuesday June 9, 2009

2009-06-10T12:07:00.000-07:00

Noon weightlifting class w/ Kelly. We worked with a couple of the odd lifts this afternoon. Partner deadlifts and the zercher squat for a double. Got up to 295 x 2.

Tuesday May 19, 2009

2009-05-19T15:12:00.001-07:00

12pm weightlifting with Kelly

5x5 backsquat @ 225#

This was too light in hindsight. Didn't start to feel shakey at all until last set. Shoot for 255 or 260 next time. On an upside, I feel like I've dialed in my setup at far as bar positioning.

Monday May 18, 2009

2009-05-18T19:58:00.000-07:00

6pm w/ Angel

Warmup w/ 3 rounds of bear complex w/ barbell
turkish get-ups

5 rounds w/ 1 minute rest between rounds

Max deadlift 225# w/o resting bar
Max pushups w/o stopping or resting on ground (forward leaning rest is valid)

DL|11| 8| 7| 5| 9|> 39
PU|68|49|36|35|40|>228
Total 267

My chest/arms are smoked.

Tuesday May 12, 2009

2009-05-13T09:54:00.001-07:00

Noon weightlifting with Kelly

We worked the push-jerk today. He wanted us to get some volume at a weight we could work for a double for 7-10 sets. The first couple were warmup sets.

135 x 3
155 x 2
175 x 2
185 x 2
185 x 2
185 x 2
195 x 2
195 x 2
205 x 2

6pm class w/ Kelly

30 sec on / 30 sec off
5 stations, 3 times through, 1 min rest between rounds
Running total of reps over the 3 rounds

Coffin Jump
Back squat
Row for calories
Clapping pullups
Line touches (bear crawl)

122 reps

The main piece here was the backsquats at a moderate weight with the heartrate high. 225# for men. I was getting 6s and 5s on the squat. Most of my reps came from the clapping pullups and coffin jumps.

Saturday May 9, 2009

2009-05-13T09:52:00.000-07:00

730am w/ Angel

Alternating tabata squats and push press @135.

Today was the bay area affiliate throwdown. We had a great turn out from local cf gyms. Fun times.

Wednesday May 6, 2009

2009-05-07T08:02:00.000-07:00

I've been out of habit posting these, and there are too many to catch up with, so I'm starting fresh again.

Noon workout w/ Carl

5 rounds for time:

5 squat clean
5 overhead anyhow (press, push-press, or jerk)
5 back squat
5 overhead squat

18:50 @ 135#

Tuesday April 14, 2009

2009-04-16T09:36:00.000-07:00

Noon weightlifting w/ Kelly

Push Press, from racked behind head.

135, 155, 165, 185, 205, 215(fail)

Monday April 13, 2009

2009-04-16T09:33:00.000-07:00

Noon w/ Angel

AMRAP in 15 min:

7 front squats
7 burpee knees to elbows

7 rounds @ 165#

Thursday April 9, 2009

2009-04-11T12:15:00.000-07:00

Noon weightlifting w/ Carl

Push-jerk day

5-5-5-3-3-1-1-1

135-145-155-165-185-195-205-210(fail)

I was definitely burned out this week. My right shoulder still felt strained from receiving Tuesday's 155# thrusters in a weakened (not pulled back on the "shelf" (see video)) shoulder position. I could barely put up 87% of my personal best. Fri-Sun are necessary rest days.

Wednesday April 8, 2009

2009-04-11T12:13:00.000-07:00

Noon class w/ Carl

AMRAP in 17 minutes of:

7 pistols right leg
7 pistols left leg
7 burpee-pullups
Yellow pipe carry/run to gate and back

5 complete rounds w/ 30 sec to spare (read: collapse)

Tuesday April 7, 2009

2009-04-07T16:54:00.000-07:00

Noon weightlifting w/ Kelly
Today's stimulus was deadlifting from a slightly elevated height. Hit 345, matching a previous 'regular' DL record.

6pm group class w/ Kelly

Tonight's workout was the most destroyed I've felt in a LONG while. As a team of 2, we kept a running rep count between the 4 exercises, over 5 rounds with each partner performing a movement for 30 seconds, then resting for 30 while the other person performed the same movement, then person 1 starts their 30 sec of the next piece, and so on. 1 minute rest between each complete round.

155# Thrusters
Burpees
Piked/handstand pushups
Pullups

I teamed up w/ Damien, and we got a total of 406. Lucas/JD got 410, the only other group doing 155#. I puked in the middle of round 4 but jumped back in to finish. We maintained a pretty consistent rep count across all 5 rounds.

91-84-86-60 (pukie)-85

Saturday April 4, 2009

2009-04-07T16:47:00.000-07:00

730am w/ Kelly

After a solid warmup, we worked on getting a single heavy thruster, and a single 'snatch-grip' deadlift.

Once we had prepped, we got three 'official' attempts at each lift.

My lifts were at follows:
Thruster: 155/185/205
Snatch-grip DL: 235/275/--

If I knew that the 205 was going to leave as much room for more, I would've tried for something like 220 or 225. Next time.

Wide grip deadlifting I found to be difficult to hold onto. The last failed attempt was @ 305.

Friday March 27, 2009

2009-03-27T09:54:00.000-07:00

6am w/ Kelly

Amy

14-10-6 of

Dumbell thrusters (50#)
2 pood kettlebell/dumbell swing
Pullups

6:28

We ran 6 or 7 sets of sprints through the gate w/ 1 min to walk back before we went again. Good morning.

Thursday March 26, 2009

2009-03-27T09:27:00.000-07:00

Noon workout w/ Adrian

We did a workout based on an interval called German Volume Training (GVT). It involves doing 10 reps of a movement (or close to it) and resting for 1 minute, for 10 rounds. If the athlete can sustain 10 reps for all 10 rounds, it's time to increase weight. The idea is to be very close to your maximum capacity for each round. I was doing the SSP too fast, per Adrian, so he had me pick up 50s instead of 40s.

We split it up into to movements; squatting and see-saw-press (alternating dumbell presses, L&R = 1).

Wednesday March 25, 2009

2009-03-25T17:21:00.000-07:00

Noon workout w/ Carl

For time:

30 presses
Hydrant run for every time you re-rack the barbell.

Broken into 13-6-6-5

9:04 (135#)

Maybe I should try 155/160 next time. A lot of people had 6-8 smaller sets.

Tuesday March 24, 2009

2009-03-25T11:29:00.001-07:00

Morning bike ride with Aneel.

Left his house, through Presidio, over GG bridge, Marin headland loop, back over bridge through Arguello gate and return to his house. Great day.

Monday March 23, 2009

2009-03-25T11:26:00.000-07:00

Noon workout w/ Angel

10 -> 1 DB snatches (L&R)
10 -> 10 Pushups

15:29 w/ 50# db.

Thursday March 19, 2009

2009-03-19T19:29:00.000-07:00

A growing boy has to eat.

Thursday March 19, 2009

2009-03-19T16:07:00.000-07:00

Noon weightlifting w/ Carl

Push Press day.

115x5
135x5
155x3
185x3
205x1
215x1 (fail)

Failed on the last rep. Carl said I just pressed too early before jumping the weight up and could've nailed it and probably more. Good day to work on technique when the bar is heavy.

Wednesday March 18, 2009

2009-03-19T16:05:00.001-07:00

6pm w/ Adrian

50-35-20 each of:

Wallball (20#)
Double-unders
Pullups

19:18

Tuesday March 17, 2009

2009-03-18T22:23:00.000-07:00

Noon weightlifting w/ Kelly.

Kelly has us 'box squat' today. He had us take a wide stance to put us at the limits of our hip flexibility. We would squat down and sit on a few plates that placed our knee angle slightly below parallel, come off hamstring tension, then reactivate and rock forward then up. It taught us to be explosive out of the bottom position. The idea was to work up to something heavy.

Not paying attention to what was on the bar, I counted up the weight and realized I had just done my previously recorded PR weight easily, put on 10 more and did a regular back-squat @ 305 for a new PR. I think I had some more room to increase the load because the 305 felt like it came up easily as well.

Thursday March 12, 2009

2009-03-12T15:02:00.000-07:00

Noon weightlifting w/ Carl

Great warmup with various gymanstic skills.

Deadlifted up to 5 heavy triples.

10 x 135
7 x 185
5 x 225
3 x 245
3 x 275
3 x 295
3 x 315
2 x 325

Wednesday March 11, 2009

2009-03-11T22:42:00.000-07:00

6pm w/ Adrian

5 rounds for time of:

5 jerk
10 burpees

8:17 @ 155#

Tuesday March 10, 2009

2009-03-11T22:39:00.000-07:00

Noon weightlifting with Kelly.

Took some time to work out our split stance for the split jerk. I've never really been a big fan of splitting my stance, probably because I just never practice it. Today was a good opportunity to establish a solid foundation (no pun) in that skill. I still need a lot of practice to get lower on my split and maintain stability.

We started adding weight to the bar, attempting to get as much overhead as possible.

New PR of 225#.

Monday March 9, 2009

2009-03-11T22:36:00.000-07:00

Warmed up playing a few rounds of dodgeball. Lots of fun.

Tabata timed alternating squats and pullups.

Squats/Pullups -> 16/9 respectively.

Finished up with a few more rounds of dodgeball and some stretching.

Saturday March 7, 2009

2009-03-11T22:33:00.000-07:00

730am with Kelly

As a team of 3, we had to complete 90 squat snatch @ 95# and 120 pullups.
Then lunge step to the gate and back w/ the loaded bar racked in the front.
Then run a mile.

28:15

I was the lagger for our team on the mile.

Thursday March 5, 2009

2009-03-11T22:32:00.001-07:00

Noon weightlifting with Carl

Worked handstand drills for about 25 minutes.

Pressed for a heavy single today. Only got up to 165 again.

Wednesday March 04, 2009

2009-03-04T15:38:00.000-08:00

Noon w/ Carl

Deadlift BW+20% 10 -> 1
Press 135# 3-3-3-3...
Pullup(strict) 10 -> 1

20:00

Deadlifting BW+20% worked out to be like 197 for me, so I went w/ 200, all sets unbroken. Only got first set of dead-hang pullups unbroken. Those were definitey the hardest part. The last 3 rounds I had to do 2 and 1 to finish the presses @ 135#. Great workout.

Turned out to be a gorgeous day after the rain stopped this morning.

Tuesday March 03, 2009

2009-03-03T20:30:00.000-08:00

6pm w/ Kelly

On the minute, complete an increasing number of cleans (squat) at 135# or more.
ex. Min 1 - 1 Clean, Min 2 - 2 Cleans... until you don't make the reps in that round.

7 complete rounds +7 (35 total reps)

At the time, I knew I could have done the last rep of that round, but I listened to my body say "You don't want to do the next round" and stopped working. Felt like a chump for stopping.

Monday March 02, 2009

2009-03-03T20:28:00.000-08:00

Help Aneel move Alice's furniture across town... for time.

Thursday February 26, 2009

2009-02-27T10:53:00.000-08:00

6pm w/ Adrian

For being a fairly straightforward workout, this was a slap to the [metabolic] face.

5 rounds for time of:

500m row
30 pushups

18:53

The pushups weren't my weak point; I hardly had to break them up at all. The last 200m of the final 3 rounds were awful. Adrian commented that someone called these the "one way portal to Hell." I'm inclined to agree.

Tuesday February 24, 2009

2009-02-25T11:41:00.000-08:00

6pm w/ Kelly

We played Hooverball for a while w/ 10 and 20# med balls to warm up. Lots of fun.

As a short metabolic piece, we got as many burpees on the med ball in 30 sec as we could, then did that many on the minute for 4 more min, then tried to match the number again in 30 sec. I got 16 the first 30, maintained throughout, and then got 19 in the last 30.

We then worked on pressing 5x5. Only had time to finish 4 sets.

115, 115, 115, 135

Saturday February 21, 2009

2009-02-21T17:00:00.000-08:00

730am w/ Kelly

Max rounds in 15 minutes of:

5 Push-jerk (155#)
Run 400m

Pick a weight where 5 consecutive reps is a struggle. Athlete can break up the jerks as much as they want, but can't run until they've completed 5. First three rounds I did 5 consecutively, then had a 4/1, 4/1, 3/2, 3/1 (no run).

I completed six rounds and 4 PJ in the allotted time.

Semi-related image from the side of Kelly's new "Pain Box" office.

Thursday February 19, 2009

2009-02-20T10:24:00.000-08:00

Noon weightlifting w/ Carl

Today was a day of technique work on opening the hip explosively. We worked on cleans from the hang position, forcing us to really extend and generate as much power as we could without a full pull from the ground. We worked a progression of triples doing PC first then SC. Increase weight, repeat. This was murder on grip after a while. I'd never worked up to a 1 rep max hang squat clean. Good variation.

Hang Power Clean 3-3-3-3-3-1-1...
Hang Squat Clean 3-3-3-3-3-1-1...

HSC PR for the day: 175#

6pm Group w/ Adrian
I was dreading this for a moment because it seems like we'd been doing some variation of cleans all week and my legs were feeling shot, but I surprised myself on this one.

Rx'd weight was 135# barbell or 50# dumbells. I used dumbells since we ran out of bars. Box was the tall one.

For time:

30 Pushups
10 Cleans
10 Box jumps
10 Jerks
10 Box jumps
10 Clean and Jerks
10 Box jumps
10 Jerks
10 Box jumps
10 Cleans
30 Pushups

8:52

Wednesday February 18, 2009

2009-02-18T14:43:00.001-08:00

Noon workout w/ Carl.

As many rounds as possible in 20 min of:

200m row
7 dumbell squat cleans (50#)
7 box (coffin - approx 36") jumps

I was partnered up w/ Angel, so I tried my best to keep the ship moving and not make him lag (one person rowing while other completed the 7/7). Kept a (too) fast pace for the first 4 rounds, had to let him lap me while I went to gag around the corner. I eeked out 2 more for a total of 6 and called it good. He finished 10 and that was the closest I'd ever seen him to puking as well. The wheels definitely came off on this one. Good job Carl, one for the books.

Tuesday February 17, 2009

2009-02-18T10:26:00.000-08:00

Noon weightlifting w/ Kelly.

Today we worked on our speed in the turnover of a clean. Focus on not pulling the bar any higher than the bar can be shrugged and really whip your elbows around and pull, not just drop, yourself under the bar. We practiced from different starting positions: high hang, mid thigh, covered, and the ground. Spending close to an hour on just this little piece, while slowly working up to maybe 50% of max weight, helped tremendously.

As a finisher, to work on positioning for the 'deadlift' portion of a snatch, we found our heavy single snatch grip deadlift while standing on one 45# plate (to force us to keep our butts down and pull under).

Also today I got my first muscle-up on the rings while messing around afterwards. It felt pretty easy after the fact. I hadn't been getting my chest far enough forward in the past. I suppose that makes it a new PR in linked muscle-ups: 1.

Monday February 16, 2009

2009-02-16T18:36:00.000-08:00

12pm w/ Angel

For time w/ a 50# dumbell:

21 Dumbell Squat Snatches Right Hand
12 burpee pullups
21 Dumbell Squat Snatches Left Hand
12 burpee pullups
15 Dumbell Squat Snatches R
12 burpee pullups
15 Dumbell Squat Snatches L
12 burpee pullups
9 Dumbell Squat Snatches R
12 burpee pullups
9 Dumbell Squat Snatches L
12 burpee pullups

19:22

This completely smoked my legs.

Thursday February 12, 2009

2009-02-12T19:50:00.001-08:00

FINALLY have a phone w/ a camera to record whiteboard again. Yes!

Noon weightlifting w/ Carl

Frontsquat
5-5-3-3-3-1-1-1...

I was a little overzealous and tried to do my first triple @ 225 and failed on #3; too zealous of a jump in my opinion. Scaled back. For space saving's sake we just wrote down our best 2 of the 3 triples. The 225 single felt effortless and I know it's not quite 90% (88) of my max for the day, but it gives me an approximation. This skill needs a lot of work if I want to be able to C&J this by Jan 1, 2010.

New PR front squat is 255. I attempted 260 twice and failed.

Wednesday February 11, 2009

2009-02-12T19:48:00.000-08:00

Five rounds for time:

3x C&J (115#)
9 pullups
9 dips

7:08

Thursday February 5, 2009

2009-02-05T15:03:00.000-08:00

Noon weightlifting with Carl / Kelly

We jerked today for a 1 RM.

I have a new PR @ 100 kg. I'm chasing 125kg by the end of 2009.

Tuesday February 3, 2009

2009-02-04T14:38:00.000-08:00

Noon weightlifting w/ Kelly

We worked on deadlifting. Practiced w/ a wide 'sumo' like stance to mix it up. I've recognized my most common fault is my head positioning. I have a tendancy to crane my head back to be looking forward instead of down and out at an angle. This one difference made me miss a lift at a lighter weight than a heavier one executed correctly.

Heavier deadlifting is what slipped my rib last time, so I was leery to push it. Unfortunately, I aggravated it again and am a bit frustrated.

Monday February 2, 2009

2009-02-02T23:56:00.000-08:00

6pm w/ Angel

Three rounds for time of:

15 deadlifts (bodyweight)
15 burpees
15 dumbell thrusters (35#/ea)
15 pullups

11:20

I was a little cautious going into this considering deadlifting is what tweaked my rib in the first place, but the weight was fairly light so I went for it anyway. My left shoulder still felt a little weak on the thrusters but got warmed up by the end of the second round.

Friday January 30, 2009

2009-02-02T23:54:00.000-08:00

Skipped workout today. Had a rib put back in place in the upper left area of my back.

Wednesday January 28, 2009

2009-01-28T20:07:00.001-08:00

6pm w/ Adrian

Tonight we worked on deadlifting, with some type of upper body work in between each set. I went with a max set of dips.

265 x 5
265 x 5
265 x 5
315 x 3
315 x 3
305 x 3

Legs were shaky at the end and I couldn't move the bar all the way up, so I pulled a little weight off to finish the set.

Tuesday January 27, 2009

2009-01-28T19:57:00.000-08:00

Worked out w/ Corrine and Aneel. We all did our own thing.

5 rounds @ 95# of:

5 overhead press
10 push-press
15 push jerk

11:20

Monday January 26, 2009

2009-01-28T19:55:00.000-08:00

10 rounds of:

10 dumbell hang squat cleans (45#)
10 pushups (w/ chest slap on each one)

20:10

Saturday January 24, 2009

2009-01-24T13:24:00.000-08:00

730 am w/ Kelly

This morning was a team workout for sharing equipment.

7 rounds for time of:

3 power cleans (155#)
Sprint 4x approx 30m

In hindsight, 155 was too light. Kelly wanted us to be at the edge of our capacity for a triple. Next time 185 or 195 should be my working weight.

Wednesday January 21, 2009

2009-01-24T13:22:00.000-08:00

6pm w/ Adrian

10 rounds for time of:

10 pullups
10 kettlebell swings (53#)
10 double unders

15:16

I was on pace for the first 3+ rounds at 1 min per round, but dropped off after that. This was a smoker.

Monday January 20, 2009

2009-01-21T09:51:00.000-08:00

6pm w/ Kelly

For time:

30 rep back squat (185#)
1 Mile run

12:00 on the dot.

I broke up the squats into a set of 15, 6, and 9. Running was hard, legs like lead.

Tuesday January 07, 2008

2009-01-07T10:08:00.001-08:00

6pm Class

15 rep, max overhead squat

115#

15-20 (I lost count) approx 40m sprint. Walk back, get set, go again.

Saturday December 20, 2008

2008-12-20T11:29:00.000-08:00

830am class w/ Diane

Every 2:00 mark for 7 rounds:

7 pullups
10 kettlebell swings (53#)
Gate run

10 rounds of Hollow Rock

10 sec on
10 sec off

Wednesday December 17, 2008

2008-12-20T11:28:00.000-08:00

"Cake Walk"

As a team of 5, carry 135# overhead for a mile. 10 burpees whenever the bar changes hands.

34 minutes and change.

Monday December 15, 2008

2008-12-16T10:22:00.000-08:00

6pm

Warmup with 5 rounds of:

45 double-unders
hydrant run

---------------------------------------------

Kettlebell swings (53#) 30-25-20-15-10-5
Wall ball (20#) 5-10-15-20-25-30

11:25

Saturday December 13, 2008

2008-12-13T10:32:00.000-08:00

Crossfit Total

With the end of the year approaching, it's good to take a personal inventory and set a benchmark to help figure out new goals. The CFT is a great snapshot of where you're at strengthwise. My CFT score went up a bit this year from 695 in April when I last tried this. Although each effort wasn't a PR, I matched one and was within 90% or more of the other two.

Squat - 265/285(97%)/295(FAIL)
Deadlift - 300/315/335 (100%)
Press - 145/155 (91%)/165(FAIL)

CFT: 775

Wednesday December 10, 2008

2008-12-10T14:40:00.000-08:00

McFlurry

This was a memorial workout for a great CrossFit athlete, and from the sound of it, an all around great guy. We apparently did an 'enhanced' version that was originally suggested, but was later scaled back for the official workout. Ours was as follows:

400m run
21 power cleans (185#)
21 thrusters (50# dumbells)
21 pullups
400m run
15 power cleans
15 thrusters
15 pullups
400m run
9 power cleans
9 thrusters
9 pullups
400m run

I used 175# for the PC and 50# for the dumbells.
29:19

Tuesday December 9, 2008

2008-12-09T20:05:00.000-08:00

1030 O-lift w/ Kevin and Angel

I practiced some snatch balances before doing today's prescribed lifts. It's the one lift I am guilty of letting enough time lapse between each time I perform the movement where I feel like I lose any skill progress I make in becoming comfortable landing under the weight. I need to attempt a few reps each work even if it's a light weight.

3x1 Snatch @ 80% - 135#
2x1 C&J @ 80% - 175#