Wednesday, August 31, 2011

110831 Push Press, Jumping Lunges

CFSB C3 W3d2

Buy in:
800m run
15 Shoulder dislocates
15 leg swings ea. leg
2 rounds of:
12 15# DB front raises
12 15# DB lateral raises
10 Roll-outs

Strength:
Romanian deadlift 3 x 5
105(10) | 145 | 175 | 205(PR)

HR set 155# RDL x 21

WOD
Eight rounds for max reps of:
75 pound Push press, 20 seconds
Rest 10 seconds
Jumping alternating lunge, 20 seconds
Rest 10 seconds
Score: 85 PP + 121 Lunges

Skill:
Pull-ups 5 x 3 (all done with pull grip)

Tuesday, August 30, 2011

110830 Wall ball, Rope Climbs

CFSB C3 w3d1

Buy in:
5 min jump rope
Shoulder and hip mob
2 rounds of:
15 push-ups
20 sit-ups

Strength:
Back Squat 3 x 5
45(10) | 135 | 165 | 205 | 235(PR)

WOD from 110827
Complete as many rounds as possible in 10 minutes of:
15 Wall ball shots, 20 pound ball (used 12# ball)
15 foot Rope climb, 1 ascent

Score: 5 rounds + 15 wall balls

Cash out:
Scapular retraction work
"YTWL"s: Each movement x 12

110828 Cleans, Burpees

CFSB C3 w2d6

Buy in:
5 min jump rope

Strength:
Shoulder Press 3 x 5
45(8) | 95 | 115 | 140(3)

HR Set: 95# x 14

WOD from 110828:
Five rounds of:
3 Cleans
20 Burpees
Post total time and load.

Score: 15:18 @ 115#

Cash out:
Pull-ups 5 x 3

110827 Nancy

CFSB C3 w2d5


Buy in:
5 min jump rope

Strength:
Front Squat 5 x 5
65 | 75 | 95 | 135 | 195(4)

WOD from 110825
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Post total time.

Time: 17:30 (scaled to 3 rounds)

Compared to 110617
Time: 19:54 (completed all rounds w/ 75# OHS)

Vacation

On vacation down in OBX (cut short by Irene) last week. Got some strength, metcon and bike work in. All hard workouts but nothing for time and didn't keep records.

Monday, August 22, 2011

110821 Muscle-ups and squats

CFSB C3 w1d6

Buy in:
Jump rope

Strength:
Shoulder press 3 x 5
95 | 105 | 115 | 137.5(2)

Hr set 95# x 15-12-9

Wod
For time:
3 rounds of:
12 muscle-ups (squat progession)
75 squats
Time: 11:22

Compared to 110125
Pack:
Three rounds for time of:
8 Muscle-up progressions (Seated, Jumping or squat)
50 Squats
Time: 7:23

Sunday, August 21, 2011

110820 Isabel

CFSB C3 w1d5

Buy in:
11mi bike ride
Burgener warm-up x 2

Strength:
Front squat 5-5-3-3-1-1-1
115 | 135 | 155 | 175 | 185 | 195 | 205(PR)

HR back squat
155# x 15-12-9

WOD from 110819
Isabel
For time:
Snatch 135 pounds, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed.
65# Squat snatch
Time: 8:31

Compare to 100729
95# power snatch 30 reps
Time: 4:20


Was tired from the ride earlier. Warmed-up with 95# x 1 and failed. Scaled to 65# and did squat instead of power. Form was very good.

Friday, August 19, 2011

110819 Bradley—RIP

CFSB C3 w1d4

Buy in:
5 mi cycling
400m | 200m | 100m | 50m warm-up sprints

WOD from 110817:
10 rounds for time of:
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds
Post total time.
Time: 32:09

All rounds unbroken. Pull-ups done with blue band. Sprints done as 2 x 50; out and back.

Thursday, August 18, 2011

110818 Active Rest Day

Active rest today. Just a light workout to get some more base miles in for the ToughMudder.

15 Push-ups
1mi run
15 Push-ups
1mi run
15 Burpees

Wednesday, August 17, 2011

110817 5K

CFSB C3 w1d2

Buy in:
5 min jump rope
2 rounds of:
10 Burpees
20 Sit-ups
10 OHS

Strength:
Deadlift (conventional) 5 x 3
135(8) | 155(5) | 185 | 225 | 255 | 285 | 320(PR)

HR set:
195# x 12-9-6

WOD: 
Run 5K
Time: 21:53

Cash out:
Push-ups 3 x 15

DL PR felt great. Could have gotten 2 more reps. Last time I attempted 320 I got 1 then couldn't move the bar from the floor. I guess this could be attributed to me switching up the movement over the last month between sumo style (hips) and Romanian deads (hamstrings). Need to remember this.

Really pleased with my 5K time. Missed my PR by :15 and that's only having run this distance once over the past year. Had I done this fresh I think I might have gotten it.

Tuesday, August 16, 2011

110816 Pull-up and HSPU ladder

CFSB C3 w1d1

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

Strength:
Back Squat 3 x 5
45(10) | 135(3) | 155(1) | 175(1) | 185 | 205 | 230(PR)

Weights are really getting heavy now. Had to fight for every rep on the last set. Form was a little sloppy on the last 2 reps. Since starting the program most strength days were completed first thing in the morning in a fasted state. Thinking I may have to wait until later in the day after I've had a chance to get some food in me.

WOD:
With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute… continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.

Use as many sets in any order each minute as needed.

Post number of minutes successfully completed for each exercise to comments. Their sum is your score.

Score: 15 (5 HSPU + 10 Pull-ups)

First time doing this WOD.

Cash out:
15 Push-ups x 2

Sunday, August 14, 2011

110814 1RM Behind the Neck Jerk

CFSB C2 de-load week

Buy in:
5 min jump rope
Shoulder mob (bands, dislocates)
2 rounds of:
45# OHS x 10
Jack Knife x 10
45# Good Mornings x 15

Strength:
Shoulder Press 3 x 5
45 (10) | 65 | 95 | 115

WOD from 110813:
Behind the Neck Jerk
1-1-1-1-1-1-1
45(5)-95-115-135-155-175-185(PR)-205(F)-205(F)-195(F)

Compared to 110314
95-115-135-155-165-175-180

Cash out:
Two Hand DB Bent Over Rows 3 x 5
15(8) | 25 | 35 | 40

Felt great when I hit the 185PR and thought I could easily hit 205. Gave it 2 good attempts but couldn't get it completely locked out. Gave it one more shot at 195 but by then my shoulders were gassed. Still, it was an improvement and considering how jacked up my shoulders were from yesterdays ring push-ups, better than expected.


Saturday, August 13, 2011

110813 "Gator"

CFSB C2 de-load week

Buy in:
21.5mi ride @ TT pace
Time: 1:13:50

WOD:
Eight rounds for time of:
135 pound Front squat, 5 reps
26 Ring push-ups
Time: 31:58

Cash out:
Family bike ride

Push-ups were in chunks of 5-6.

Friday, August 12, 2011

110812 400M, Deadlift

CFSB C2 de-load week

Buy in:
2 rounds of:
10 Burpees
15 Sit-ups
10 Dips
5 Chin-ups

WOD from 110811:
AMRAP in 12min
Run 400M
5 Deadlift* (255#)
Score: 4 rounds + 400M + 3DLs

Compared to 101116
4 rounds + 300M
DLs @ 225#

Cash out:
Pistol progressions
10 x ea. leg of 2 legs down to bench, 1 up
10 x ea. leg of 1 leg down to bench, 2 up

*Reset on each DL rep


Thursday, August 11, 2011

110811 Active Rest Day

2mi run in 17:30

Need to start adding running volume to prepare for the ToughMudder.

Wednesday, August 10, 2011

110810 Overhead Squat

Buy in:
5 min jump rope
2 rounds of:
15 shoulder dislocates
20 squats
15 V-ups

Strength:
Bench Press 3 x 5
45# (10) | 115(65%) | 135(75%) | 155(85%) +5

WOD:
Overhead Squat 5 x 3
45 | 65 | 95 | 135 | 145(2)

Shoulders just couldn't make it through the last rep. Overall pleased with my form. Midline was solid and I got down pretty deep.

Tuesday, August 9, 2011

110809 Row

CFSB C2 de-load

A.M. Workout

Buy in:
15 Arm circles (per arm; f/b)
15 Leg swings (per leg)
10 Overhead squats
10 Burpees

Strength:
Back Squat 3 x 5
45# x 10
95# x 8
165# x 5
190# x 5
205# x 5 (+3)

Dips 3 x 10

WOD from 110808:
4 rounds of:
Row 500m
Rest 3 min
Post time for each round
Time: 1:47 | 1:51 | 1:51 | 1:44


P.M. Workout

Buy in:
5K run: 27:15

WOD (untimed):
12-9-6 of
30# DB Ground to overhead
Knees to Elbows

Skill:
HSPUs: 5 | 5 | 4

Snatch 3 x 5
45 | 55 | 95


After 2 complete cycles of the CrossFit Strength Bias Program I've evaluated my progress and am going to switch things up and substitute a bench press day for the front squat day. The intent is to help improve my shoulder press.

Front squats will still be done but only as skill work on back squat day. Additionally I will be adding dedicated chin/pull-up to shoulder day to work this goat as well as adding dedicated dips to bench press day.

Monday, August 8, 2011

110807 Mel

CFSB C2 w6d6 1RM test

Buy in:
3mi easy cycling
Burgener warm-up x 2

Strength:
Shoulder Press 5-3-3-1-1-1-1
95-105-115-135-145-155(f)-150(f)

Bench Press 3 x 5
135-155-175

Pull-ups 5 x 3

WOD:
"Mel"
5 rounds for time of:
100m run
10 burpees
10 push-ups
10 mountain climbers
10 sit-ups
10 prison squats
Time: 15:59

Cash out:
10mi easy cycling

Disappointed with my progress on the press. I actually regressed by 5# from the last test. Might have been due to the C&Js and handstand holds from the day before.

Need to figure out a plan for assistance work.

Sunday, August 7, 2011

110806 Clean & Jerk, Muscle-ups

CFSB C2 w6d5

Buy in:
1hr easy cycling

Strength:
Front Squat 5 x 3
115-135-155-165-195(PR!)

HR Back Squat set: 155# x 20

WOD:
12-9-6 reps of:
135# Clean & Jerks
Muscle-ups (seated)
Time: 13:07

Skill:
Handstand holds x 3 for time:
:50 | :40 | :30

It took 3 weeks to get 195# x 3. Last rep was ugly but I got it up.

Friday, August 5, 2011

110805 Jackie

CFSB C2 w6d4


Buy in:
10 overhead squats
10 burpees

WOD:
Jackie
For time
1000m row
45# Thruster x 50
30 Pull-ups
Time: 10:32

Cash out:
3 rounds of:
10 Bar Dips
10 K2E

2nd "girl" as Rx'd. Row and thrusters were good. Thrusters were unbroken but pull-ups were a grind as usual. Got through the first 10, then 5, then the rest were singles. All pull-ups were dead hang.

Wednesday, August 3, 2011

110803 800m

CFSB C2 w6d2 1RM test

Buy in:
5 min jump rope
2 rounds Burgener warm-up

Strength:
Deadlift (sumo) 10-5-3-3-1-1-1-1
135-185-225-275-300-320-340(PR!)-360(PR!)

Compared to 110615
185-225-255-285-305-320-330

HR set 195# x 20

WOD:
3 rounds for time of:
Run 800m
Rest 2 min
Time: 3:04 | 3:04 | 3:13 (Total: 13:21)


Felt a little spent from yesterday's 1RM test and didn't think I was going to get after it today. Once I got moving everything just started to click and got 2 more PRs. A little shocked by my 800 times too. Thought my splits would have been around 4:00.

Tuesday, August 2, 2011

110802 Weighted Dips

CFSB C2 w6d1 1RM test


Buy in:
.5mi run
2 rounds of:
15 Push-ups
15 V-ups
15 Back Extensions
10 Pull-ups

Strength:
Back Squat 5-3-3-1-1-1-1
155-175-195-225-255-275(PR!)-285(PR!)


Compared to 110614
155-175-185-215-235-245-260


WOD:
Weighted Dips 3-2-2-2-1-1-1-1-1
35-45-50-60-70-75-80-90-100

Wow! I would have been happy with a 10# increase on the back squat but I bested my PR by 25#. The BrandX strength bias programming is working great. I've got my 300# goal in the crosshairs.

Make it Paleo

Whoever said eating healthy is bland and boring has obviously never visited Primal-Palate. These. Guys. Rock. Hard.

Just buy the book.

Monday, August 1, 2011

110731 Rope Climb, Clean and Jerk - CrossFit Games Event 3

CFSB C2 w5d6

Buy in:
5mi cycling

Strength:
Shoulder Press 5 x 3
95-105-115-125-145(2)

HR set 95# x 15-12-9

WOD (Women's Rx scale):
For time:
15 foot Rope climb, 5 ascents
145 (115) pound Clean and jerk, 5 reps
15 foot Rope climb, 4 ascents
165 (125) pound Clean and jerk, 4 reps
15 foot Rope climb, 3 ascents
185 (135) pound Clean and jerk, 3 reps
15 foot Rope climb, 2 ascents
205 (145) pound Clean and jerk, 2 reps
15 foot Rope climb, 1 ascent
225 (155) pound Clean and jerk, 1 rep

Time: 24:44


Much harder than I thought. The weight on the C&Js was manageable and I could have done Porch scaling (185# x 1) but the rope hurt. Tore my hands on the second round. Tried to pack the wounds with more chalk but that was a fail. Finished (barely) with gloves.