Thursday July 29, 2009

Noon class with Carl

Overhead squatting. Up to 180# 1RM.

Wednesday July 29, 2009

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

Noon weightlifting with Kelly

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

Saturday July 25, 2009

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

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

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

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

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.