Back squat 7 x 3, @ 275#.
1RM squat at 360#.
Saturday, December 19, 2009
Monday, December 14, 2009
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.
Friday, December 11, 2009
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 7, 2009
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.
Friday, December 4, 2009
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
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
Wednesday, November 25, 2009
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.
Friday, November 20, 2009
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 11, 2009
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
Wednesday, November 4, 2009
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.
Sunday, November 1, 2009
Thursday, October 29, 2009
Thursday October 29, 2009
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
Thursday October 22, 2009
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#.
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