May 25, 2010

Fran

21-15-9

5:55

May 24, 2010

20 dead lifts @ 225lbs
50m farmers carry
20 hang power cleans 135lbs
50m farmers carry
20 push press 135lbs
50m farmers carry
20 pull ups
50m farmers carry
20 burpees

20:08

5/7/2010

Worked up to a new post-injury PR on deadlift

135x5
225x5
315x5
335x5(PR)

21-15
Pullups
2 pood kettlebell swing

4:05

Was planning 15-12-9, but pushed through to 21 pullups unbroken. Pull ups and kettlebell swings don't go to well together, at least not after deadlift. Grip was done by the time I finished. I would have done a set of 9 of each, but I didn't have it.

5/5/2010

4 Rounds of the following barbell complex

5 deadlifts
5 hang cleans
5 push press
5 front squats

135
155
175(f)
175(f)

Both rounds @ 175 I failed on the front squats. Just couldn't keep the weight up in the rack.

5/4/2010

Back Squat

Worked up to 3x315

Barbara - Scaled to 10 less reps per set and 3 rounds.

2:45
3:27
2:51

Weekend

Saturday

I went for a run. I don't believe it was a 5k, but it was probably the longest I've ever run.

Sunday

I was just not feeling up for much. Shoulders were feeling really sore, so I wanted to take it easy on upper body. Attempted some squats, but my sunburn said no. Rowed 2k, 7:41.

4/30/2010

50 burpees
60 sit ups
50 kb swings, 1.5 pd
30 pullups
30 push press @ 135lbs

22:12

4/28/2010

For time

20 hand stand push ups
30 pull ups
40 kettlebell swings, 1.5 poof
50 situps
30 burpees

14:13

Burpees suck. Didn't finish hspu so just did handstand holds after 10
ugly reps.

4/26/2010

Back squats working up to new five rep max of 295. 315 next time.

25 wall ball shots
5 muscle ups
20 wall ball shots
4 muscle ups
15 wall ball shots
3 muscle ups
10 wall ball shots
2 muscle ups
5 wall ball shots
1 muscle ups

14:00

It was my first attempt at muscle ups since my injury, and I was happy to be able to do one. I was happier to ba able to do multiples and get this WOD done. They were pretty tough mixed in with the wall ball shots.

Getting Caught Up

4/22/2010

5 rounds for time

3 back squats @ 275lbs
10 ring dips.

didn't write down time. It was was somewhere between 10-11 minutes, though.

4/23/2010

3 rounds for time

15 hang power cleans @ 135
10 burpees

7:41

4/25

5 rounds for time

30 double unders
20 knees to elbows
20 yard Overhead walk with 185.

Last 3 rounds scaled to 135. 27 minutes.

Each of this workouts were scaled. First workout, scaled from 15 to 10 reps on ring dips. Second, scaled from 15 to 10 reps on burpees. Paul: scaled down from 50 double unders and 35 knees to elbows.

4/20/2010

Every minute on the minute do one clean for 15 minutes. Post lowest weight cleaned and highest weight cleaned.

185/225

185,205, then 5 reps at 225. Backed off to 205 and completed 3 more reps. Then failed the next two, and finished remaining reps at 185. I think I could have pushed myself higher than 225, but this was my first time doing heavy cleans in over a year.

Had a bit left in the tank, and a rest day coming up, so finished with 3 rounds of 6 double kettlebell push press, 2 pd, and 30 double unders.

4/18/2010

Modified today's wod a bit. I'm a bit hungover after a crawfish boil yesterday, so I'm glad I got anything done.

AMRAP 12 minutes

Overhead press 135lbs, 3 reps
20 2 pood kettlebell swings
3 weighted pull ups 53 lbs

4/15/2010

McGhee

AMRAP in 30 minutes

275lb deadlift x 5
13 push ups
9 box jumps

Scaled down to 20 minutes. 5 rounds at 275, 4 rounds at 225.

Deadlifts in a metcon scare the crap out of me. Whenever i felt like my form was getting shaky, i dropped to 225. Should have done 30 minutes, but didn't want to overdo it on the deadlifts.

4/14/2010

Filthy Fifty

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Mods: Scaled to 35 reps. After 10 knees to elbows, subbed situps for final 25 reps. Only 25 reps on wall ball and only 15 burpees.

Time: 25:16

4-12-2010

I decided to skip the snatch balance, and work on my overhead squats. I can't snatch balance more than I can overhead squat anyway. I worked up to a 5 rep set at 95. This is up from my previous 5 rep set of 65. If I continue hitting these in my warmups and hit heavier sets once a week, I think they will come up fast. My goal is to get to a point where I can handle up to 15 reps at 95. This should get me through most WODs that feature overhead squats.

I mixed in sets of ring dips between sets of overhead squats. I did sets of 8 and then held support position for as long as possible after the last rep.

I finished with 75 double unders, followed by 4 500m intervals on the rower with 1 minute rest between each interval.

Weekend

Skipped Friday's back squat/ handstand walk WOD for a couple of reasons. The main reason was that I was feeling pretty sore still from DT, and had a bad knot under my right shoulder blade. The other reason was that I knew that high volume of squatting would have me limping around for 3 days. Not to mention I can't do handstand walks.

Sunday, i did some back squats. I kept it light and just worked on form. Then I did some yard work. After that was done, I did a modified version of Sunday's wod.

3 rounds

10 double 1.5pd kettlebell cleans
12 pullups.


I finished with 50 1.5pd kettlebell swings.

4/8/2010

DT

I was really looking forward to DT. It's one of my favorite Crossfit workouts. But I pussed out big-time. After completing my 3rd round, I called it quits.

DT
3 rounds
8:35

Its only my second 3 day cycle back on Crossfit, so I am still building up my work capacity. It is still disappointing. I don't have the ability to push through that wall when I hit it. I'm not unhappy with the pace I was keeping. I could have finished 5 rounds in under 15 minutes, which I would have taken. Oh well, next time.

DT

DT is a Crossfit "hero" workout prescribed as

5 rounds

12 reps deadlift 155lbs
9 reps hang power clean 155lbs
6 reps push jerks 155lbs

This is one of my favorite Crossfit WODs. I've only attempted it once, though. On 4/14/2009(prior to bicep injury) I completed 4 rounds in 15:40. My goal today: All 5 rounds in 15:40. I should be able to hit that.

4/7/2010

Crossfit Warmup

Worked up to new 5 rep max on overhead press of 155. Previously, 145 my was 5 rep max and 155 was my 3 rep max. Thought about attempting 3 reps at 165 but backed off.

For time:
Row 500 meters
100 Double-unders
30 Burpees

11:47

Finished the row at 1:41. Double unders started to get ugly, so scaled down to 100 (rx'd was 150) and did 30 burpess(rx'd 50). This time was low enough that I probably should have trudged through. Another concern was on the double unders, I felt like I was pounding my knees. I come down pretty hard, which isn't good in vibram five fingers on concrete.

Overhead Squats

4/6/2010

Overhead Squats 5,5,5,5,5

45,65,85(3),65(6)

Back Squat 5,5
225, 275

Muscle up practice - false grip hangs, false grip pull ups, muscle up transition practice

40 kettlebell snatches, 1.5 pood

I am very weak at overhead squats. Strength isn't the problem. Its more of a balance and flexibility issue. I tossed in a couple of sets of back squats just to get a bit of strength work in. Continueing to hit the overhead squats in the warmup should eventually fix the problem.

Easter weekend

Due to lots of family obligations, I didn't get all of my workouts in over the weekend. I managed a couple of mile and a half runs, which for me isn't too bad. Too days of running in Vibram Five Fingers has my calves a bit sore today, though. I also did about half of the clean and jerk/pull up WOD, but it was all pretty uninspired.

I'll be back at it today with overhead squats. Overhead squats are a big weakness for me. The good news is anything over 45lbs will be a PR.

3-31-2009

Row 1000m

Crossfit Warmup

Split Jerk 1-1-1-1-1-1-1
135
155
185
185
205

Definitely need some practice at the oly lifts. In general, anything requiring holding the bar in the rack position is a bit uncomfortable. It's a wrist flexibility issue.

After the workout I did a little bicep rehab. GASP! Yep, curls. I'm not a fan of curls, but I feel the weakness in my bicep during any pulling activity, like the 1000m row. I just need to toss in some additional bicep work so the injured arm catches up.

Tuesday 3-30-2010

Seven rounds for time of:
185 pound Front squat, 3 reps
7 L-pull-ups

I scaled down to 5 rounds. The first round was 7 unbroken L-pull-ups. The second set was a broken set of 7 tuck pull ups. Subsequent sets were broken sets of dead hang pull-ups

10:03

Ring practice, double under practice

Ultra Speed Cable Jump Rope

I received my new ultra speed cable jump rope from Rogue Fitness right in time for the double unders in todays workout. Initially, I was underwhelmed, but once I gave them a try my feelings changed. Jumping rope never felt so fluid. I'd attempted double unders before, but the leather rope I was using wasn't up to the task. Witht he ultra speed cable jump rope, I even managed to chain together 12 double unders in a row. I know that isn't incredibly impressive, but this was my first real workout with double unders.

Day 1 Back to Crossfit

Mid May 2009 I suffered a complete rupture of my left distal biceps tendon while attempting a 445 lb deadlift. At the time I was probably in the best physical condition of my lift. I was following the Crossfit mainpage WOD with some additional strength work thrown in. I was in the best condition I'd ever been in, as well as being as strong as I had ever been.

Recovery was slow, and after 4 months I was able to return to strength training. I avoided any type of explosive lifts, and just focused on the slow grinding lifts to regain my strength. I've gradually worked back into more explosive lifting, and just finished a cycle of the Kettlebell Rite of Passage as lined out in Pavel Tsatsouline's Enter the Kettlebell. I managed to attain the strength goals of the workout(press a KB of half bodyweight), but never hit the conditioning goal(200 snatches in 10 minutes of 24kg kettlebell).

Today, I resumed following the crossfit daily workout. I scaled the workout down, but for my first day back and my first attempt at double unders, it wasn't so bad.

Monday 3-29-2010

5 rounds
50 double unders
40 box jumps
30 kb swings

Scaled to:

4 rounds
20 double unders
10 box jumps
10 kb swings

10:48

I probably should have knocked out an additional round, but I told myself at ten minutes I'd finish the round I was on and call it a day. The double unders in Vibram five fingers on concrete was a little rough, but I got the feel for it after a while. None the less, I figured to ease back into it for my first go.

Good thing, too. I just saw tomorrow's WOD. Those heavy front squats are going to be rough following today's double unders and box jumps.