Saturday December 19, 2009

Saturday Open Gym

Back squat 7 x 3, @ 275#.

1RM squat at 360#.

Monday December 14, 2009

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

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

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

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

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

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

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

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

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.