Every 2:00 mark for 7 rounds:
- 7 pullups
- 10 kettlebell swings (53#)
- Gate run
- 10 sec on
- 10 sec off
Saturday, December 20, 2008
Saturday December 20, 2008
830am class w/ Diane
Every 2:00 mark for 7 rounds:
Every 2:00 mark for 7 rounds:
Wednesday December 17, 2008
"Cake Walk"
As a team of 5, carry 135# overhead for a mile. 10 burpees whenever the bar changes hands.
34 minutes and change.
As a team of 5, carry 135# overhead for a mile. 10 burpees whenever the bar changes hands.
34 minutes and change.
Tuesday, December 16, 2008
Monday December 15, 2008
6pm
Warmup with 5 rounds of:
Kettlebell swings (53#) 30-25-20-15-10-5
Wall ball (20#) 5-10-15-20-25-30
11:25
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
Saturday December 13, 2008
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
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
Wednesday December 10, 2008
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
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
Tuesday December 9, 2008
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#
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#
Saturday December 6, 2008
730 am w/ Kelly
Work up to 1 rep max floor press then go immediately into a set of max pullups. Multiply two scores for total.
Floor Press: 205
Pullups: 21
Total: 4305
Work up to 1 rep max floor press then go immediately into a set of max pullups. Multiply two scores for total.
Floor Press: 205
Pullups: 21
Total: 4305
Wednesday, December 3, 2008
Wednesday December 3, 2008
12pm w/ Carl
Previous PR single - 245
Front Squats
7-7-5-5-5-3-3-1
155, 155, 185, 185, 185, 225, 225 (FAIL rep 2), 255 (FAIL)
AMRAP in 5 min of:
Previous PR single - 245
Front Squats
7-7-5-5-5-3-3-1
155, 155, 185, 185, 185, 225, 225 (FAIL rep 2), 255 (FAIL)
AMRAP in 5 min of:
- 10 double unders
- 10 situps
Tuesday December 2nd, 2008
6pm class - Angel
On 6 minute intervals:
12 deadlift
3 Burpee-boxjumps
Hydrant Run
9 deadlift
6 Burpee-boxjumps
Hydrant Run
6 deadlift
9 Burpee-boxjumps
Hydrant Run
3 deadlift
12 Burpee-boxjumps
Hydrant Run
Round 1 - 185, 2:18
Round 2 - 225, 4:02
Round 3 - 275, 5:36
Round 4 - 315, DNF
On 6 minute intervals:
12 deadlift
3 Burpee-boxjumps
Hydrant Run
9 deadlift
6 Burpee-boxjumps
Hydrant Run
6 deadlift
9 Burpee-boxjumps
Hydrant Run
3 deadlift
12 Burpee-boxjumps
Hydrant Run
Round 1 - 185, 2:18
Round 2 - 225, 4:02
Round 3 - 275, 5:36
Round 4 - 315, DNF
Monday, December 1st, 2008
This was my first 'real' day back after mildly injuring my lower back on a failed clean, and coming back from the Thanksgiving holiday. My back feels great, but I can tell I lost some strength. Too much Thanksgiving food away from the NHE and being in the middle of a cold, it makes sense.
As many rounds as possible in 20 min of:
As many rounds as possible in 20 min of:
- 10 thrusters (65#)
- 10 pullups
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