Thursday, September 29, 2011

110929 Run 5mi

Was a scheduled rest day but I decided to make it an active one. Ran the 5mi loop at Valley Forge State Park. Nice, easy pace.
Time: 46:06

Wednesday, September 28, 2011

110928 Santiago

Buy-in:
Lots of mobility work

WOD from 110924:
“Santiago”

Seven rounds for time of:
35 pound Dumbbell hang squat clean, 18 reps
18 Pull-ups
135 pound Power clean, 10 reps
10 Handstand push-ups

Scaling:
30# DBs
Blue band PUs
Bridged push-ups

Time: 53:17

Suffer-fest. War Ensemble (http://itunes.apple.com/us/album/seasons-in-the-abyss/id259763439) helped me get through at the end.

R.I.P. SGT Santiago

Tuesday, September 27, 2011

110927 2011 CrossFit Games Event 4

CFSB C3 w7d1 de-load week

Buy in:
2 rounds of:
6 20# DB Manmakers

Strength:
Back Squat 3 x 5
135(10) | 155(8) | 185 | 205 | 225

WOD warm-up:
Deadlifts
135 x 5
185 x 3
225 x 2

WOD from 110921:
For time:
5 muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 50 yards
5 muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 100 yards
5 Muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 150 yards
5 muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 200 yards

Post time to comments.

Compare to 110731.

Scaling:
MU's blue band-assisted
DL's 225#

Time: 12:35

First time doing this one.

Cash out:
Hip MOB

Felt like my time was decent. Did everything unbroken.

Monday, September 26, 2011

110925 Fran

CFSB C3 w6d6. 1RM test

Buy in:
800m run
3 rounds of:
10 45# overhead squats
4 pull-ups

Strength:
Shoulder Press 5-3-3-1-1-1-1
65(10) | 75(8) | 95 | 115 | 135(1) | 145(1) | 155(PR!)

WOD:
Fran
21-15-9 of
95# thruster
pull-ups (blue band)
Time: 5:26

Compared to 110614
8:55


Cash out:
Family bike ride and trail run (about 9mi total)

110924 Run a 5K

CFSB C3 w6d5

Buy in:
5 min jump rope
3 rounds of:
20 squats
17 push-ups
20 sit-ups

Strength:
Front Squat 3 x 3
45(10) | 135 | 155 | 175

HR Back squat
175# x 12

WOD:
Run 5K
Time: 22:06

Cash Out:
Box Squat 135# x 10 x 2

Very tired from the night before. Didn't sleep too well, and only got 5.5 hrs. Just wasn't feeling it today. All of the weight felt HEAVY. Wanted to go for 200# but I struggled with 175.

Friday, September 23, 2011

110923 Fight Gone Bad

CFSB C3 w6d4

Buy in:
5min jump rope
3 rounds of:
20 squats
20 sit-ups
15 push-ups

WOD from 110917:
“Fight Gone Bad!”

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps) <—12# Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20” box (Reps) Push-press, 75 pounds (Reps) Row (Calories) <—SDHP w/ 45# bar Score: 295

Cash out:
1/2 mi walk/run

Wednesday, September 21, 2011

110921 Split Jerk

CFSB C3 w6d2 1RM test

Buy in:
5 min easy cycling (stationary)
2 rounds of:
10 burpees
20 sit-ups
10 bar dips

Strength:
Deadlift 5-3-3-1-1-1-1
135(10)-185-225-275-300-330-360-380(f)-370(f)

Previous PR: 360

360 went up and I thought for sure I could get more. Both 380 & 370 felt like they were bolted to the floor. Disappointed that there was no progress.

WOD from 110918:
Split Jerk 1-1-1-1-1-1-1
Compare to 101227

Score: 95(3)-135-155-165-175-190-200
Compared to 101227: 155-160-160-165-170-175-180

The last rep I had to press out but I got it up. I'll take a 20# increase. It's up 50# from the first time (100904).

Cash out:
10 min AMRAP of:
10 Burpees
20 70# DB swings
20 35# Overhead Walking Lunges

Score: 2 rounds + 10 burpees + 20 swings + 3 lunges

Tuesday, September 20, 2011

110920 Lynne

CFSB C3 w6d1

1RM test day

Buy in:

5 min on stationary bike
3 rounds of:
10 burpees
20 sit-ups
10 bar dips

Strength:
Back squat 5-3-3-1-1-1-1
45(10)-135(8)-155-175-195-225-255-275-300(PR!)

WOD:
“Lynne”
Five rounds for max reps of:
Body weight bench press (scaled to 90%/185#)
Pull-ups (blue band assisted)

Post reps for both exercises in all rounds.

Compare to 110415.

Score: 8/16-8/17-7/20-7/23-7/24 @185# and blue band

110415: 1/5-1/5-2/5-2/6-0/5 @195# and no band

Cash out:
Power clean 3 x 5
95-135-155

Stoked to get 300#! It was a long-term goal and I finally got it. It took 2 attempts to get there as the first failed. Lost my concentration out of the hole and stalled. Luckily I was in the cage w/ safety pins today. 2nd attempt was still very hard but I pushed through it. Was a little lightheaded at the end.

As for Lynne, had to scale the BP as I would have been looking at sets of 1. Still scaling the pull-ups so I can get some good work in. The first 2 sets were dead hangs and the rest of the sets were kipped (badly). Started to get into a groove which is probably why the reps went up as opposed to going down. Very rarely do I ever go to failure on the pull-ups so part of it may have been a mental thing.

Monday, September 19, 2011

110918 400M, Thruster, Pull-ups

CFSB C3 w5d6

Buy in:
1 mi run
Pull-ups 3 x 4

Strength:
Shoulder press 5 x 3
45(10) | 55(10) | 95 | 115 | 125 | 135(1) | 150(PR!)

WOD from 110912:
Four rounds for time of:
Run 400 meters
95 pound Thruster, 15 reps
15 Pull-ups (blue band assist)

Time: 20:53

Cash out:
5mi family bike ride

Brutal WOD. Run + Thrusters = Suck. This one crushed me.

Surprised myself with the shoulder press PR. Didn’t think I could get the 3. Stalled about halfway up on the last rep but fought it up.

110917 Overhead Squat, Front Squat, Back Squat

CFSB C3 w5d5

Buy in:
10 min cycling
2 rounds of:
45# OHS x 10
45# Good Mornings x 15

WOD from 110913:
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

Score:
OHS: 95-105-125-140-150
FS: 155-165-175-190-205
BS: 225-235-245-255-265

On first attempt at 235# I broke tension coming out of the hole and failed falling backwards and bar crashing down. Luckily unscathed. I gave it another attempt as I knew the failure was technique-related and not weight. Got it right up and continued on. Gotta admit the fail was scary.

Friday, September 16, 2011

110916 Double Unders, Run

CFSB C3 w5d4

Buy in:
10 min bike ride
2 rounds of:
20 push-ups
30 sit-ups

WOD:
Five rounds for time of:
35 Double-unders
Run 200 meters

Time: 23:39

Can't recall ever being that aggravated during a WOD. The number of expletives probably eclipsed the number of DUs by a factor of 10. Had to use the shitty Nike rope for the DUs and just couldn't find that groove. Blaming the equipment is weak-sauce, but today it was all about the equipment. With a Rogue speed rope the time could have easily been cut in half. Should have just done tuck jumps.

Wednesday, September 14, 2011

110914 Deadlifts

CFSB C3 w5d2

Buy in:
5 min jump rope
2 rounds of:
10 45# OHS
15 45# Good Mornings
3 pull-ups
15 45# Shoulder Press

Strength/WOD from 110909:
Resting 60 seconds between sets:
Deadlift 2-2-2-2-2-2-2-2-2-2

Post load(s) to comments.

Compare to 101207.

Score:
135-155-185-205-225-245-265-285-305-325

Compared to 101209:
185-205-255-275-295-305-310(f)-295-285-275-275
Tried to get 310 but could barely move it off the floor. Still happy with 305 for 2. Had to progressively step it down after. Ran out of steam real quick.


HR set:
195# x 15-12-9

Cash out:
Scapular retraction work
2 rounds of:
10 10# Y-T-L's

PR by 20#. Smarter about ramping up the weight this time. Felt like I may have been able to get 10-20 more. Efficacy of the CFSB programming is evident.

Tuesday, September 13, 2011

110913 Tabata Squats & 1mi run

CFSB C3 w5d1

Buy in:
5 min jump rope
2 rounds of:
15 V-ups
10 Ring dips

Strength:
Back squat 3 x 3
75(5) | 135(5) | 185 | 225 | 245(PR!)

WOD from 110910:
Tabata “Bottom to Bottom” Squat
Run 1 mile

Clock starts for run on rising from last squat.

Post Tabata score and mile time to comments.

Compare to 101223.

Score:
Tabata: 10
Run: 7:08

Compared to 101225
Tabata score: 7 (9 -2 for stopping at top)
Run time: 7:20

Progress!

110912 Run 2mi

Active rest day.

2 mi run in 18:30

Sunday, September 11, 2011

110911 Thruster 3-3-3-3-3-3-3

Buy in:
5mi bike ride

Strength:
Shoulder Press 5 x 3
95 | 115 | 125 | 135(1) | 145(PR!)

HR set 95# x 19

WOD:
Thruster 3-3-3-3-3-3-3
95 | 105 | 115 | 125 | 135 | 155

Cash out:
Power cleans
155 x 1
175 x 1
195 x 1 (f)

110910 Family Ride to 9/11 Memorial

CFSB C3 w4d5

Strength:
Front Squat 5 x 3
135 | 155 | 165 | 175 | 205(f x 2)

HR Back Squat
165# x 12-9-6

WOD:
Family bike ride to the 9/11 Memorial and Shadybrook farms
Time: 3:30:00

Cash out:
Hollow rocks 3 x :60 w/ :60 breaks

110909 Beast 12

CFSB C3 w4d4

Buy in;
5 min jump rope
2 x Burgener warm-up (1 w/65#)

WOD:
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Good mornings
30 Wall ball shots, 12 pound ball
3 Rope climb ascents
Time: 24:27

Cash out:
Snatch Pulls 5 x 3
85 | 135 | 155 | 175 | 185

Snatch High Pulls 5 x 3
65 | 75 | 85 | 115 | 125

Power Snatch 4 x 3
75 | 95 | 105 | 115

Wednesday, September 7, 2011

110907 Meadows—RIP

CFSB C3 w4d2

Buy in:
5 min jump rope
400m run
3 rounds of:
3 ring pull-ups
20 good mornings

Burgener warm-up

Strength:
Romanian Deadlifts 5 x 5
45(10) | 145 | 185 | 205 | 215(PR!)

HR set RDL 145# x 20

WOD from 110905 (pack scale): 
For time:
10 Muscle-ups (blue band)
15 Lowers from an inverted hang on the rings, slowly, with straight body and arms
20 handstand push-ups
25 Ring rows
30 Ring push-ups
Post time to comments.
Time: 17:20

Cash out:
3 x 20 lunges

110906 Push Press, Run

CFSB C3 W4d1

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

Strength:
Back Squat 5 x 5
135(10) | 165 | 185 | 205 | 240(PR!)

WOD my own creation:
5 min AMRAP of
7 x 135# Push press
100M run

Score: 4 rounds

Tuesday, September 6, 2011

110905 Active rest day

Did a family bike ride over to Newtown. About 8mi total.

110904 TM Training run

6.5 mi training run with the ToughMudder team. The trail at VFP was awesome and may have been the most fun I've ever had running. The new Minimus' were great on the trail.

110903 Power Cleans, Bar-facing Burpees

Buy in:
2 mi run

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

HR Back Squat
155# x 15

WOD from 110902:
15-12-9-6-3 reps for time of:
135 pound Power clean
Bar-facing burpee

Post time to comments.

Time: 11:53

Cash out:
Weighted pull-ups #30 3 x 3
Floor presses 135# 8 x 3
Trail run 3 mi.

Friday, September 2, 2011

110902 Weighted Pull-ups

CFSB C3 w3d4

Buy in:
Easy 2 mi run (19:30)

WOD:
Weighted pull-ups
3-3-3-3-3
Score: 0 | 5 | 10 | 15 | 20

Cash out:
Weighted ring dips
3-3-3-3-3
Score: 0 | 5 | 10 | 20 | 30