Thursday July 31, 2008

At 6pm we worked on backsquatting. Rep schemes of 12 - 8 - 5 - 3, with recovery between sets.

12 - 205
8* - 225
5 - 225
3 - 250

*I dropped the weight on the 3rd or 4th rep. After the fact, Matt told me that I was holding my breath which is probably why I got dizzy.



The set of 5 at 225 felt good, and I think a second go at 8 would've been just fine. My last backsquat PR was 265, but that was a while ago and may be more now. Three repetitions at 95% sure felt heavy although I felt room for a bit more. It amazes me sometimes at how charged up I feel after a few lifts near the limit of my capacity.

Aneel snapped this picture of me coming out of the hole.

Wednesday July 30, 2008

Five rounds of:

• 15 Push Jerk (50# dumbells)
• Hydrant Run

15:45

I felt slow and wobbly today. While this movement is something I'd consider myself better at compared to other lifts, completed with heavy dumbells makes it a whole lot more difficult. Adrian put together a solid mix tonight.

Tuesday July 29, 2008

Tuesday Night Olympics

Four events: 500m Row, 4 minutes of Cindy, 2 minutes of barbell squat jumps, 800m run.

We could do the events in any order we wanted. This was a fun night to goof around a little. My progression was Cindy > Jumping Squats > Row > Run.

Monday July 28, 2008

Tonight was an interesting string of events. First up, we ran sprints up and back across the parking lot. After one up and back, one could do, in decreasing levels of difficulty, 5 muscle-ups > 10 ring dips/10 chest to bar pullups > 15 bar dips/15 pullups > 20 pushups/20 bar dips. A run and MU pair is one round. We did 5 rounds on our own time. I don't have a muscle up on our ring set up yet so I opted for 10 ring dips and 10 chest to bar pullups.

After everyone finished their 5 sets, we did a tabata style interval workout of rowing, deadlift, and box jumps. The score was our cumulative reps and calories.

My progression was from row > dl > box. I scored 151 @ 225#.

Saturday July 26, 2008

21-15-9 of:

• Overhead squat (M-95#/W-65#)
• New pull-up standard

7:54

Pulling my chest up above the bar and making sure it actually touches that many times was difficult. I got called out for quite a few that didn't count. I'm glad Kelly was watching. I found that taking my standard grip, while not particularly narrow, was too close to allow the rotation to get above the bar. Too wide though, and I don't have the pulling strength. 'Unhooking' my shoulder capsule and pulling it back, similar to a heavy deadlift, is what has to happen to get my sternum to contact the bar.



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Kayaked 4-5 mi. near Sonora Pass.

Friday July 25, 2008

AOD coached 7pm. Thanks to Corrine for the Friday info.

• 150 double unders
• 15 knees to elbows
• 15 back squats (135 women, 225 men)
• 15 k2e
• 10 back squats
• 15 k2e
• 5 back squats
• 15k2e
• 150 double unders

Thursday July 25, 2008

Kevin subbed coaching for Adrian tonight. With a partner, trading off as often as needed, 3 minute rounds of:

• Snatch at any weight
• Overhead squat
• 5 Snatches then max pullups
  

Each round was followed by a gate run and a 3-4 minute rest.

I worked with Talbott at 95#. Our results were:

• R1 - 49
• R2 - 50
• R3 - 51

Wednesday July 23, 2008

Overhead squats. The idea was to get as many reps in three attempts at the highest % of body weight as possible as your score.

115x9
135x5
170x1

170, while a new PR, left me feeling like I could have gone up more. I failed on the 2nd rep as I was already out of the bottom position. My wrist/hand position failed on the left and the bar came back a few inches prompting me to bail.

The higher weight overhead makes me assume I have the strength to snatch nearly as much and it's coming down to a technique deficiency. Practice practice practice.

Filthy Fifty

Tonight was the filthy fifty.

Fifty reps each of:

• Box Jumps
• Jumping Pullups
• Kettlebell swing (1pood/35#)
• Walking Lunge
• Knees to Elbows
• Push-press (45# bar)
• Back Extension
• Wall ball (20#)
• Burpees
• Double-Unders

21:39

I guess technically the way we ran it wasn't as Rx'd. Because of the amount of people we all picked a station to start on and proceeded in the correct order, but not everyone started on the box jumps. I started on the push press and I think that helped a ton. Kelly told us a time to shoot for was 24 minutes, the time done by Brian Mackenzie, the owner of Genetic Potential / CrossFit Newport Beach, ultra marathon runner, and all around amazing athlete. Having started on PP, I wasn't smoked by the time the burpees rolled around, which I think accounted for the little time gain. Just so I don't forget, in the photo below, Johnny is JD.

Monday July 21, 2008

Happy 31st birthday Matt. In light of the year, we used the number 31 for our rep scheme.

3 Rounds of

• 31 Push-Press (75#)
• Max Pullups w/o coming off the bar

Run 1 Mile

3 Rounds of

• 31 Push-Press (75#)
• Max Pullups w/o coming off the bar

Count total Pull-ups and time.

62 PU, 20:28

For being a guy who groans any time running is involved, I really liked the placement of the mile right in the middle of the workout. It definitely changed how the 2nd half of the workout felt. Cycling the push presses was a little more difficult when breathing hard.