Thursday, June 30, 2011

110630 Rest Day

Rest day and a trip to the PT to work on my calf.

Wednesday, June 29, 2011

110629 Elizabeth

CFSB C2 w1d2


Buy in:
15 min cycling
Burgener warm-up x 2

Strength:
Deadlift 3 x 5
185-255-295(PR!)

HR set
195# x 14

WOD:
Elizabeth
21-15-9 (scaled to 12-9-6) of:
135# power cleans
Ring dips (bar dips)

Time: 6:00

Cash out:
Bench press 10-8-6-4-2-1
135-155-165-175-185-195

Pull ups 5-4-3-2-1

Tough WOD today. One of the few that left me "breathing fire" and close to vomitting.

Tuesday, June 28, 2011

Torn Gastroc

Well, went to PT at Global Fitness, LLC today and worked with Chris to diagnose my calf injury and sure enough it's torn. No running or jumping for 2-4 weeks.

Chris began by checking for swelling and range of motion in the ankle, then some light poking and prodding to see where it was sensitive. He then ran me through a number of exercises to perform on my own to help promote blood flow to the area. The exercises are light plantarflexion and dorsiflexion as well as circles and making the alphabet to work on proprioception. Next up was some light myofascial release, ultrasound and icing.

I'll have to refrain from running and jumping for the next 2-4 weeks. I was concerned that the injury would prohibit me from squatting and deadlifting but Chris said as long as there's no pain I can have a go at it. I did some heavy squats this morning and thankfully no pain whatsoever.

I did have a bit of anxiety prior to getting to my appointment as I expected to be read the Riot Act when I mentioned that I've been following CrossFit programming. The last thing I wanted was to get into a debate about the dangers of CrossFit (and no CrossFit had nothing to do with this injury, it was my pig-headed programming.) Much to my surprise Chris is a CF L1 and can appreciate the program and my desire to get train at full intensity ASAP.

So that's it in a nutshell. Not as bad as I expected and hopefully the recovery is quick.

110628 Push-ups, Sit-ups

CFSB C2 w1d1

Buy in:
15min cycling
20 squats x 2
10 ring dips x 2

Strength:
Back squat 5 x 3
145-155-165-175-205

WOD:
40 push-ups
10 sit-ups
30 push-ups
20 sit-ups
20 push-ups
30 sit-ups
10 push-ups
40 sit-ups

Time: 11:43

Monday, June 27, 2011

110626 Farmers Walk, Toes-to-bar, DB swings

CFSB C1 de-load week

Buy in:
5mi of cycling

Strength:
Shoulder press 3 x 5
75-95-105

HR set:
Shoulder press 95# x 19

WOD:
10 min AMRAP
100m Farmers carry with 75# barbells in each hand
20 Toes-to-bar
20 45# DB swings

Score: 1 round + FCs + 13 TTB

Skill:
Power clean 3 x 5
75-95-135

Had a lot of difficulty on the 2nd round of Farmers carries. Sweaty hands and a lack of knurling on the bar made the bar slide causing me to reset a number of times.

110625 Injured!

CFSB C1 de-load week

Buy in:
400m run
2 rounds of Burgener warm up
10 V ups x 2

Strength:
Front squat 3 x 5
115-135-145

HR set:
Back squat 135# x 20

WOD:
2 rounds of
1min 35# DB snatch left arm
1min 35# DB snatch right arm
1min 21" box jump
Rest 1 min

Score: DNF.

Got half way through the box jumps and my left calf popped putting an end to the workout. Not sure if it's torn or pulled but I iced it all weekend. Not much pain this morning but it is tight.

Friday, June 24, 2011

110624 Run, C&J's

CFSB C1 de-load week

Buy in:
5 min jump rope
2 rounds of:
10 OHS
10 push ups
3 pull ups
10 V-ups

WOD:
For time:
Run 800 meters
Clean and Jerk, 30 reps
Run 800 meters
Post total time and load.

Load: 95#
Time: 15:37

Wednesday, June 22, 2011

110622 Rope climbs, dips and wall ball

CFSB C1 de-load week. Use -10-15% of previous 3s and 5s

Buy in:
5 min jump rope
2 rounds of:
20 push ups
20 sit ups
20 squats

Strength:
Deadlift 3 x 5
185-225-255

HR Set 185# x 20

WOD:
10min AMRAP
1 15' rope climb
10 ring dips
20 wall balls (12# ball)

Score: 3 rounds + 1 RC + 3 RD

Tuesday, June 21, 2011

110621 Badger

CFSB C1 de-load week. Use -10-15% of previous 3s and 5s.

Buy in:
20 20# KB swings x 2
20 overhead squats x 2
20 sit ups x 2

Strength:
Back Squat 5 x 3
135-145-155-165-175

WOD:
Badger
3 rounds for time of:
30 75# squat clean
30 pull-ups (blue band assisted)
800m run

Time: 24:58

2 rounds completed. Picked the wrong WOD to fit into the 15 min time domain so I cut it short.

Should have used the 55# pack-scaling. 75 was a slog.

Monday, June 20, 2011

CFSB Cycle 1 complete


After 6 weeks that concludes my first cycle of Brand X's strength bias training. Improvement was made across the board:

Exercise Starting
weight
Finishing
weight
Back Squat 250 260 (+10)
Deadlift 315 330 (+15)
Shoulder Press 140 150 (+10)

Plan to de-load this week by 10-15%, then next week resume progress with cycle 2.

110619 Deadlift, Air Squat, Push Press

CFSB w6d6

Buy in:
Burgener warm up x 3

Strength:
Shoulder press 5-3-3-1-1-1-1
65-95-105-115-135-145(PR!)-150(PR!)

WOD:
For time:
Pack-ish scale
195 pound Deadlift, 21 reps
50 Squats
115 pound Push press, 21 reps
195 pound Deadlift, 15 reps
50 Squats
115 pound Push press, 15 reps
195 pound Deadlift, 9 reps
50 Squats
115 pound Push press, 9 reps
Time: 15:26

Cash out:
4 x 3 pull ups

2 new PRs in one session!

110618 Squat Cleans, Push Presses, Double Unders

CFSB w6d5

Buy in:
5 min jump rope
Burgener warmup

Strength:
Front squat 3 x 5
115-135-165

HR Back squat 155# x 20

WOD:
10 min AMRAP
105# squat clean x 1
105# push press x 3
20 double unders
Score: 3 rounds + 1 SC + 3PP + 2 DUs

Cash out:
5 x 400m

Friday, June 17, 2011

110617 Nancy

CFSB w6d4

Buy in:
45# overhead squat x 10
45# good mornings x 20
10 ring dips x 2

WOD:
Nancy
5 rounds for time of:
400m run
95# overhead squat x 15 (scaled to 75#)
Time: 19:54

Cash out:
75# shoulder press 15-12-9

Thursday, June 16, 2011

100615 Power Cleans and push ups

Didn't have time to do the WOD in the morning so this was done after work.

Buy in:
5min jump rope
Burgener warm up

WOD:
With a continuously running clock, perform the following on the minute for 8 minutes:
95# power clean x 5
Push ups (hands release from the floor at the bottom) x 10

Wednesday, June 15, 2011

110615 Deadlifts

Buy in:
5 min jump rope
10 ring rows x 2
20 sit ups x 2

Strength:
Deadlift 5-3-3-1-1-1-1
185-225-255-285-305-320-330

HR set
185# x 20

Deadlift PR by 15#

Tuesday, June 14, 2011

110614 Fran

CFSB w6d1

Buy in:
Hip mob
20 squats x 2
12 dips x 2
10 K2E x 2

Strength:
Back squat 5-3-3-1-1-1-1
155-175-185-215-235-245-260

WOD:
Fran
21-15-9 of:
95# thrusters
Pull ups (blue band assisted; mixed grip
Time: 8:55

Skill:
:30 handstand holds x 3
hspu 3 x 4

New 1RM PR! First time doing Fran with the rx'd thrusters. Legs are paying the price now.

Monday, June 13, 2011

110612 Run 2mi

CFSB w5d6


Buy in:
5 min jump rope
20 squats x 2
20 medball sit ups x 2

Strength:
Shoulder press 5 x 3
95-105-115-125-130
HR Set
95# x 16

WOD:
Run 2mi
Time: 17:07

Skill:
30 sec handstand holds x 5
Ring dips 2 x 10

110611 Cleans

CFSB w5d5

Buy in:
5 min jump rope
20 squats x 2
Burgener warm up

Strength:
Front Squat 5 x 3
115-135-155-165-185

Skill:
Clean Pulls 3 x 10
65-95-115

Power Cleans 3 x 5
115-135-135

110610 Run, Muscle ups

CFSB w5d4

Buy in:
5 min jump rope
20 squats x 2
20 sit ups x 2

WOD:
AMRAP in 20 min:
400m run
7 muscle ups (blue band assisted)
Score: 5 rounds

Wednesday, June 8, 2011

110608 Wall ball, Box Jumps, KB swings

CFSB w5d2

Buy in:
5 min jump rope
shoulder mob
Pull-ups 5-4-3-2-1

Strength:
Deadlift 3 x 3
225-275-305(2)

HR set 21-15-9 x 185#

WOD:
For time, 21-15-9 of:
21" box jump
12# wall ball
55# DB swings
Time: 7:00

Tuesday, June 7, 2011

110606 Row, Burpees, Dumbbell GTOH, TTB, Walking lunge, 150 ft sprint - 2011 CrossFit Games Regional Workout 6

CFSB w5d1


Buy in:
5 min jump rope
Burgener warmup x 2
10 OHS x 2

Strength:
Back squat 3 x 5
155-175-215


Pack:
For time:
Row 20 calories (subbed SDHP x 50)
30 Burpees
30 pound Two-arm dumbbell ground-to-overhead, 30 reps
30 Toes to bar
100 foot Walking lunge with 25lb plate held overhead
150 foot Sprint

Time: 16:15

Monday, June 6, 2011

110605 200M sprints

CFSB w4d6

Buy in:
5 min jump rope
10 overhead squats x 2
7 ring push ups x 2

Strength:
Shoulder Press 5 x 3
95-105-115-120-130
HR Set 12=>20
95# x 14

WOD:
200M sprints x 6 w/ :90 breaks between sets
:35
:38
:39
:42
:40
:42

Cash out:
Bench Press 10-8-6-4-2-1-2-4-6-8-10
95-115-135-155-175-195-175-155-135-115-95

Saturday, June 4, 2011

110604 Moon

CFSB w4d5

Buy in:
5 min jump rope
10 overhead squats x 2
7 ring dips x 2
25 med ball sit ups

Strength:
Front Squats 5 x 3
115-135-155-165-175
HR Back Squats 155 x 18

WOD:
“Moon”
Three rounds for time of:
35 pound dumbbell Hang split snatch, 10 reps Right arm
15 ft Rope Climb, 1 ascent
35 pound dumbbell Hang split snatch, 10 reps Left arm
15 ft Rope Climb, 1 ascent
Alternate feet in the split snatch sets.
Time: 10: 58

Friday, June 3, 2011

110603 Pull ups and Burpees

CFSB w4d4


Buy in: 
5 min jump rope
10 overhead squats x 2
10 shoulder presses x 2
10 good mornings x 2
10 knees to elbows x 2

WOD:
40 Pull ups
10 Burpees
30 Pull ups
20 Burpees
20 Pull ups
30 Burpees
10 Pull ups
40 Burpees
Time: 21:12

Pull ups done with blue band and mixed grip. One of the hardest WODs ever.

Skill:
Hang Squat Clean 5 x 5
45-65-85-95-115

Wednesday, June 1, 2011

110601 C2B pull ups, L-sit holds

CFSB w4d2

Buy in: 
5 min jump rope
Burgener warmup

Strength:
Deadlift 3 x 3
185-255-295
HR set 185# x 21

WOD:
10 min AMRAP of:
15 C2B pull ups (blue band)
30 sec tuck on rings
3 rounds + 15 pull ups + :16 tuck