12.31.10

Wendler Week 2

Deadlift

3-3-3+

250, 285, 325(8)

 "Murph"

1 Mile Run

100 Pullups

200 Push Ups

300 Air Squats

1 Mile Run

Rx'd: 36:21

Murph was a perfect WOD to close out 2010.  The weather was unusually warm (around 60 degrees) with a little bit of rain.  I'm looking forward to what 2011 has in store - a lot of big things happening!

12.30.10

"Nate"

AMRAP in 20 Mins

2 Muscle Ups

4 HSPUs

8 2 Pood KB Swings

I didn't have a place to hang my rings in order to do muscle ups, so I subbed in 3 pullups and 3 ring dips for each muscle up.  Swings were done with a 70# DB.  Finished with 8 rounds + 1 HSPU.  I spent a lot of time balancing on my head wishing I could push myself up.  Not my strongest performance.

12.29.10

I visited Parkland Performance Training today for a little team WOD inspired by CrossFit Springfield.  We had three teams of three athletes to take on this nice little collaboration. 

"My Pet Barbell"

100 HSPUs

100 KB Swings 55#

100 Push Press 95/65

100 Box Jumps

100 Situps

100 Hang Power Cleans

100 Pullups

100 Back Squats 95/65

100 Double Unders

 

Only 1 team member may be working at a time.  Another team member must be constantly holding the barbell.  A 7 burpee penalty is assessed to any team whose barbell touches the ground.

My team came in last at 28:40.  It was fun to get after it with a garage full of people.  I'm hoping to get another WOD like this in before I head back to Michigan next weekend.

 

Afterwards, I did my Wendler sets for Shoulder Press.

3-3-3+

95, 110, 125(6)

I screwed up and based my weights off of 90% of 155# rather than 160#.  Regardless, I was fatigued after the team WOD.

12.28.10

7 Rounds for Time:

185# Front Squat 3 Reps

7 L-Pullups

Rx'd: 8:43

12.27.10

Wendler Week 2

Back Squat 3-3-3+

210, 240, 270(5)

Split Jerk

1-1-1-1-1-1-1

135, 155, 175, 195, 225, 245, 265(f)

12 Minute AMRAP

3 HSPUs

5 C2B Pullups

7 Pistols (R,L = 2)

Rx'd: 10 Rounds + 3 Pistols

12.24.10

Wendler Week 1

Deadlift 5-5-5+

215, 245, 280(14 reps)

3x12 Reverse Lunges 135#

4 Sets Weighted Pullups 35# DB

8(dropped at 6), 8(dropped at 4), 6(dropped at 4), 4(dropped at 2)

I now plan on eating any and everything in my path over the holiday weekend.  Merry Christmas to all!

12.23.10

Main site WOD

Tabata Bottom to Bottom Squats

Run 1 Mile

Tabata Score: 12

Mile: 6:57

Headed to play ball with all the has-beens pretty soon.  The talent should be a bit higher than what I saw last night at the Braggin' Rights game, haha.

12.22.10

Wendler Week 1

5-5-5 Shoulder Press

95, 110, 125(x9)

5x12 GHD Situps

5x12 Pushups (Hands Release)

"Randy"

75 Power Snatches 75#

Rx'd: 4:13

12.21.10

7 Rounds For Time:

5 HSPU

10 DL 185#

10 C2B Pullups

20 Double Unders

Rx'd: 18:48

I was able to do everything unbroken except for the C2B Pullups, which probably took me longer than everything else combined.  I am pretty frustrated with my pullups, but on a positive note my HSPUs felt a lot stronger. 

12.20.10

After a long weekend in Kansas City full of good times and massive amounts of great (tasting) food, it was time to hit it hard today.  I'm incorporating the Wendler 5-3-1 program into my training. I've read a lot about it and am interested to see if it's worth all the hype.  

Week 1 

5-5-5+ Back Squat

195, 225, 255 (10 reps)

Metcon

AMRAP 15 mins

5 C2B Pullups

10 Ring Dips

15 OHS 95#

4 Rounds + C2B Pullups, Ring Dips, 8 OHS

12.15.10

1-1-1-1-1 Shoulder Press

3-3-3-3-3 Push Press

5-5-5-5-5 Push Jerk

Shoulder Press: 115, 135, 145, 155, 175(f)

Push Press: 135, 155, 175, 185(f3), 195(f2)

Push Jerk: 155, 165, 175, 185, 225(f3)

This WOD kills my wrists.  I decided to go big for my last set of jerks and ended up only getting 2 reps.  In hindsight, this probably wasn't a smart move.

12.14.10

3 Rounds for Time:

10 DL

30 GHD Situps

Choose DL Weight

275# DL: 4:33

Skill Work

5-5-5-5-5 Snatch Balance

Started at 55#, finished at 95#

 

12.13.10

I'm back home for the Holiday break, and I'm sad to say Michigan's winter weather has followed me.  I did a WOD from home today, courtesy of the masterminds known as Kenny and Bob. What does that mean exactly?  A lot of body weight movements.  Oh well, they're something I need to focus on.

For Time:

50-40-30-20-10

Pushups

Situps

Back Extensions

rx'd: 12:32

I probably spent over half the time on the situps.  I still struggle with them.  It was good to get in a workout after a long weekend of traveling and eating poorly.  I would like to say that I'm going to tighten up my diet starting tomorrow, but that's nearly impossible when I have Momma's cookin.

12.8.10

It felt great to leave the library and hit the gym today.  Tomorrow is my last final (final final...?) of the semester.  When it's all said and done I'm sure I will take some time to post and reflect on everything that I accomplished the past four months.  For now, I need to cram as much as possible with the little time I have left.  

Clean and Jerk

3-3-3-3-3

For Time:

5 Rounds

7 Pullups

14 Wall Balls (20# ball)

21 Double Unders

28 Abmat Situps

Clean and jerks went well: 135, 165, 185, 205, 225(x2)

My previous 1RM was 225#, so I was pumped to get it over my head twice.  The next time this shows up I will definitely complete the third rep.

I finished the metcon in 13:14.  Felt strong in everything except situps!  They were awful and I labored through them.  I do not understand how I struggle with such a basic movement.  It's frustrating to say the least.

12.04.10

I dropped into Spartan CrossFit this morning and did a WOD with the 10 a.m. class.  Here's what showed up on the white board:

5 Rounds:

AMRAP in 3 mins

3 Power Clean 135#

6 Pushups

9 Body Squats

Rest 1 min

I lost track of my rounds for each 3 minute set, but I know my first round was 7+ rounds and my final round was 4 rounds + 1 power clean.  It was my first group class setting, and I really liked the environment.  There were 9 of us all facing the same difficult WOD.  It was motivating to say the least.  It's not that I watched anyone when I started to struggle - I could feel them working around me.  The surrounding sounds also pushed me to go harder.  The barbells crashing on the ground, the grunts and groans of exploding through the bar on the cleans, the gasping for air during the minute rest, and Michael cheering us all on.  It was great.  It was my first opportunity to understand the whole "community" aspect of CrossFit.

12.03.10

I played ball again today at the IM gym.  Studying has become my number one priority for the next week, so my training has suffered a bit.  Yesterday I met with the owner of the new CrossFit affiliate in town.  He had a good set up, and the location is just ten minutes north of me.  I'm going in tomorrow morning to get in a WOD.  It will be my first experience in a class workout environment and I'm interested to see how I like it.

12.01.10

Got a good run in at the IM East Gym.  It was the first time I've played hoops for over a month, and it was nice to play a team sport.  My finals are coming up next week, so my training may take the backseat to studying.  Not the best case scenario, but I need to finish out the semester strongly.