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.

Monday November 23, 2009

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

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

Press PR at 185#

Push press 215#

Wednesday November 11, 2009

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

6pm class w/ Angel

Backsquat 5x5 @ 255

Tuesday November 4, 2009

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

Noon Class w/ Angel

Squat 5x5 @ 255

Today was hard after Saturday's squats.

Saturday October 31, 2009

Open gym

Squat 6 x 3 @ 275